Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Offal, also known as organ meats, has been a staple in traditional diets for centuries, prized for its nutrient density and rich flavor. While often overlooked in modern Western cuisine, offal is making a comeback among health-conscious individuals following an Ancestral diet. Packed with vitamins, minerals, amino acids, and healthy fats, offal offers a delicious and sustainable way to nourish your body and support optimal health. In this post, we’ll explore a variety of offal recipes that are perfect for those living a healthy lifestyle.

Why Offal?

Offal is incredibly nutrient-dense, containing high levels of essential nutrients that are often lacking in muscle meats. Organ meats are rich in vitamins such as A, D, E, K, and B vitamins, as well as minerals like iron, zinc, selenium, and copper. They also provide valuable amino acids, collagen, and healthy fats that support various bodily functions, including immune function, hormone production, and tissue repair.

Offal Cooking Tips

Before diving into the recipes, here are some general tips for cooking offal:

1. Source Quality Offal: Whenever possible, choose organ meats from pasture-raised, grass-fed animals that have been raised in humane and sustainable conditions.
2. Proper Preparation: Some people may be hesitant to try offal due to its strong flavor or texture. Proper preparation techniques, such as soaking in milk or marinating in acidic ingredients, can help mellow the flavor and tenderize the meat.
3. Experiment with Flavors: Offal can be incorporated into a wide range of dishes, from soups and stews to stir-fries and salads. Don’t be afraid to experiment with different herbs, spices, and cooking methods to find combinations that suit your taste preferences.
4. Start Slow: If you’re new to eating offal, start with milder options like chicken liver or heart before progressing to more adventurous cuts like beef liver or kidney.

Offal Recipes

1. Beef Liver Pate: Blend cooked beef liver with ghee, garlic, onion, and herbs until smooth. Serve with sliced vegetables for a nutrient-dense appetizer.
2. Chicken Liver and Mushroom Stir-Fry: Sauté chicken livers with mushrooms, onions, and garlic in coconut oil or ghee. Season with tamari, ginger, and chili flakes for a flavorful and nutritious meal.
3. Braised Beef Heart: Slow-cook beef heart with onions, carrots, celery, and bone broth until tender. Season with herbs like rosemary and thyme for a hearty and satisfying dish.
4. Lamb Kidney Skewers: Marinate lamb kidneys in olive oil, lemon juice, garlic, and herbs, then thread onto skewers and grill until cooked through. Serve with a side of grilled vegetables for a barbecue feast.
5. Turkey Giblet Soup: Simmer turkey giblets (heart, liver, and gizzard) with onions, carrots, celery, and herbs in bone broth until flavors meld together. Enjoy as a nourishing and comforting soup on a cold day.

Conclusion

Offal may not be the most conventional choice in modern cuisine, but its nutrient density and versatility make it an excellent addition to a healthy diet. By incorporating organ meats into your meals regularly, you can reap the health benefits while expanding your culinary repertoire. Whether you’re new to offal or a seasoned enthusiast, these recipes offer delicious and nutritious ways to enjoy this often-overlooked culinary treasure.

Email me for offal recipes, put “Offal Recipe” as the subject line.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

While creatine is widely known for its benefits in muscle growth and cognitive function, its effects on skin health and blood vessels are less commonly discussed but equally important, especially for older adults. Let’s explore how creatine can contribute to healthier skin and more resilient blood vessels.

Skin Health: Boosting Collagen and Hydration

As we age, our skin naturally loses elasticity, moisture, and firmness due to a decrease in collagen production and changes in skin structure. Here’s how creatine can help counteract these effects:

• Collagen Production: Collagen is the primary protein that keeps our skin firm and youthful. Some studies suggest that creatine can enhance collagen synthesis, potentially leading to firmer, more elastic skin. While creatine won’t replace a dedicated skincare routine, it can be a supportive addition to your overall approach to skin health.
• Hydration and Skin Plumpness: Creatine helps retain water within muscle cells, which can also have a hydrating effect on the skin. This can lead to a plumper appearance, reducing the visibility of fine lines and making the skin look more youthful.

Blood Vessels: Supporting Circulation and Cardiovascular Health

The health of your blood vessels is crucial for overall cardiovascular health, and creatine may play a supportive role in maintaining strong, flexible blood vessels as you age:

• Vasodilation: Creatine can increase the production of nitric oxide, a molecule that promotes vasodilation, or the widening of blood vessels. This improved blood flow can enhance nutrient delivery to muscles and skin, as well as support heart health. Better circulation can also contribute to healthier skin by ensuring it receives adequate oxygen and nutrients.
• Protecting Against Oxidative Stress: As we age, our blood vessels are more susceptible to oxidative stress, which can lead to damage and contribute to cardiovascular diseases. Creatine has been shown to have antioxidant properties, which may help protect blood vessels from this type of damage.

Creatine for the Complete Package: Muscle, Mind, Skin, and Heart

Adding creatine to your supplement routine can do more than just support muscle and cognitive function—it can also contribute to healthier skin and blood vessels. For older adults, this means a more holistic approach to aging well, from maintaining a youthful appearance to supporting cardiovascular health.

By addressing the needs of your muscles, skin, and blood vessels simultaneously, creatine offers a comprehensive way to enhance your overall quality of life. It’s a small, simple addition that can yield significant benefits across multiple areas of your health.

Final Thoughts

Whether you’re interested in maintaining a glowing complexion, ensuring healthy blood flow, or staying strong and sharp as you age, creatine is a versatile supplement that can support these goals. By understanding its full range of benefits, you can make informed choices that enhance not just your fitness but your overall health and well-being.

This is my preferred Creatine. The Bar & Plate makes a small commission if you purchase through the link.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

When most people think of creatine, they imagine hulking bodybuilders, intense gym sessions, and muscled athletes. But what if I told you that this simple supplement could be a game-changer for older adults looking to maintain muscle, improve cognitive function, and enhance overall quality of life? Let’s dive into the science behind creatine, clear up some common misconceptions, and debunk a few Bro Science myths along the way.

What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods like red meat and fish. It’s stored in our muscles and used as a quick energy source during short bursts of high-intensity activity. Our bodies produce some creatine on their own, but many people—especially those engaged in physical activity—supplement with creatine to boost their stores and improve performance.

Why Creatine Matters for Older Adults

As we age, we naturally lose muscle mass, strength, and power. This process, known as sarcopenia, can lead to decreased mobility, higher risk of falls, and a general decline in quality of life. Creatine supplementation has been shown to help mitigate these effects by:

• Enhancing Muscle Mass and Strength: Creatine supports the production of ATP (adenosine triphosphate), the energy currency of the cell. More ATP means more fuel for your muscles, allowing for better performance during strength training and everyday activities.
• Improving Cognitive Function: Research suggests that creatine may also have neuroprotective effects, potentially improving memory, attention, and mental fatigue in older adults.
• Supporting Bone Health: There’s emerging evidence that creatine might aid in maintaining bone density, which is crucial for preventing osteoporosis and fractures.

Common Misconceptions About Creatine

Now that we’ve covered the benefits, let’s tackle some of the most persistent myths about creatine, especially as it relates to older adults.

1. Creatine Is Only for Young, Serious Athletes

This is perhaps the most common misconception. While creatine is popular among athletes, its benefits are not limited to the young or those with athletic ambitions. Older adults can greatly benefit from creatine supplementation, particularly in maintaining muscle mass and cognitive function.

2. Creatine Causes Kidney Damage

This myth has been circulating for years, but numerous studies have shown that creatine is safe for healthy individuals, including older adults. If you have pre-existing kidney issues, it’s always wise to consult with your healthcare provider, but for the average person, creatine is no more harmful than a steak dinner.

3. Creatine Leads to Excessive Water Retention

While it’s true that creatine can cause some water retention in the muscles, this is often misconstrued as a negative side effect. In reality, this water retention can actually be beneficial, as it helps to hydrate the muscle cells and may contribute to muscle growth. For older adults, this slight increase in muscle hydration can actually be a positive, helping to maintain muscle function.

Bro Science Errors: What the Gym Bros Get Wrong

The world of fitness is rife with “Bro Science,” which often misrepresents scientific facts. Here are a couple of Bro Science errors about creatine that need to be set straight.

1. You Need to “Load” Creatine

Bro Science often dictates that you need to load creatine—taking a high dose for several days to saturate your muscles before continuing with a maintenance dose. While loading can speed up the saturation process, it’s not necessary. A consistent daily dose of 3-5 grams is effective and easier on the digestive system, particularly for older adults.

2. Creatine Is a Steroid

Let’s clear this up once and for all: creatine is not a steroid. It’s a naturally occurring compound found in foods, and it works by enhancing energy production in your cells. It has no hormonal effects and is completely legal and safe for use by anyone looking to improve their physical and cognitive health.

How to Use Creatine Safely and Effectively

If you’re considering adding creatine to your regimen, here’s a simple guide:

• Dosage: Start with 3-5 grams per day. This is enough to see benefits without any unnecessary excess.
• Timing: You can take creatine any time of day, but many people prefer to take it post-workout to help with recovery.
• Hydration: Drink plenty of water throughout the day, as creatine draws water into your muscles.

The Bottom Line

Creatine is a safe, effective, and affordable supplement that offers significant benefits for older adults. Whether you’re looking to maintain muscle mass, improve cognitive function, or just stay active and healthy as you age, creatine is a valuable tool in your arsenal. Don’t let outdated myths or Bro Science steer you away from something that could greatly enhance your quality of life.

So, if you’re ready to take a step toward a stronger, sharper, and more resilient you, creatine might just be the missing piece of your health and fitness puzzle.

This is my preferred Creatine. The Bar & Plate makes a small commission if you purchase through the link.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In recent years, a new class of weight loss drugs has been generating buzz: GLP-1 agonists. These are often hailed as miracle cures for obesity, with some going so far as to call them “game changers” for weight loss. But as with anything that seems too good to be true, there’s often more beneath the surface. In this case, the dark side of GLP-1 agonists can’t be ignored.

Let’s break down why these drugs may not be the holy grail of weight loss that they’re marketed to be—and how they could potentially be more harmful than helpful.

The False Promise of a Quick Fix

GLP-1 agonists, like Wegovy and Ozempic, are primarily designed to regulate blood sugar in individuals with Type 2 diabetes. However, they also curb appetite, leading to weight loss. For many, this sounds like a godsend: take an injection, and suddenly you’re less hungry and shedding pounds. But here’s the kicker—weight loss isn’t the same as fat loss, and manipulating hunger signals can lead to more harm than good.

Relying on drugs to suppress appetite bypasses the core issue: why we eat the way we do. If someone’s relationship with food is driven by emotions, habits, or lifestyle, no injection is going to fix that. You might drop pounds temporarily, but you haven’t actually changed your habits. Eventually, the underlying issues will resurface, and with them, so will the weight.

Shortcuts Come with a Price

We live in a culture obsessed with fast results, especially when it comes to weight loss. But when we mess with our body’s natural signals through drugs like GLP-1 agonists, we risk more than just a quick fix that doesn’t last.

The side effects of GLP-1 agonists are no joke. Nausea, vomiting, diarrhea, and potential pancreatitis are just the start. Some users report gastrointestinal distress that affects their quality of life. Imagine trying to exercise or enjoy a meal when you’re constantly dealing with digestive issues. These drugs are supposed to make you feel better, not worse, right?

Long-term use is where the real horror story begins. When the body becomes reliant on an external substance to regulate appetite, it loses its ability to do so naturally. This can lead to issues like metabolic slowdown or even a rebound effect where, once you stop the medication, the weight piles back on—often faster than before.

The Real Cost: Missing Out on the Bigger Picture

What’s often missing from the conversation around GLP-1 agonists is the cost they have on overall health. Sure, the scale might drop, but at what expense? Weight loss should be about improving overall health, not just fitting into a smaller size.

The reality is that a sustainable, healthy lifestyle—one that focuses on nourishing foods, regular movement, and emotional well-being—is the real path to long-term success. It’s not flashy or quick, but it works. When we stop trying to game our biology and start working with it, we build habits that last a lifetime.

Stop Chasing Shortcuts

It’s easy to get seduced by the promise of quick fixes, but GLP-1 agonists are no substitute for a balanced, sustainable approach to health and weight management. The horror of these drugs isn’t just in the side effects—they represent the dangerous mindset of chasing shortcuts instead of putting in the work to build a better relationship with food and your body.

There’s no magic injection that will heal your relationship with food, and there’s no miracle cure for the complexities of weight management. The horror lies in thinking otherwise. True health is built through the day-to-day choices we make, the meals we savor, and the lives we live fully. Don’t let the promise of an easy solution blind you to the real path forward.

Takeaway

The pursuit of weight loss at any cost often leads to exactly that—a cost. GLP-1 agonists may seem like an easy way out, but they come with risks that could far outweigh any benefits. Instead of chasing the next big thing, focus on long-term, sustainable habits that lead to not just a lighter body but a healthier, happier life.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

When it comes to hunger, there’s one hormone that plays a starring role in the drama that is your appetite: ghrelin. Ever wonder why you feel that gnawing sensation in your stomach right before lunch or why you suddenly crave a snack in the late afternoon? Ghrelin is often the culprit. But what exactly is ghrelin, and how does it impact your eating habits and overall health? Let’s dig in.

What is Ghrelin?

Ghrelin, often dubbed the “hunger hormone,” is produced primarily in the stomach. Its main job? To signal your brain that it’s time to eat. When your stomach is empty, ghrelin levels rise, sending a powerful message to your brain that you’re hungry and need to find food. After you eat, ghrelin levels drop, reducing the sensation of hunger.

This hormone is a key player in energy balance, working hand in hand with another hormone called leptin, which signals satiety or fullness. Together, these hormones help regulate how much you eat and how often you feel hungry.

How Ghrelin Influences Your Appetite

Ghrelin doesn’t just make you hungry—it can also influence what you’re hungry for. Studies have shown that high levels of ghrelin can increase your preference for high-calorie, fatty, and sugary foods. This makes sense from an evolutionary standpoint; when food was scarce, it was beneficial to seek out calorie-dense foods that provided a lot of energy in a small package.

But in today’s world, where food is abundant and often hyper-processed, ghrelin can sometimes lead us astray, making it harder to stick to healthier eating habits. This is why you might find yourself reaching for a cookie or a bag of chips even when you know you should be reaching for some protein instead.

The Ghrelin-Leptin Tug-of-War

The relationship between ghrelin and leptin is a classic example of a feedback loop. When you’re dieting or cutting calories, ghrelin levels increase, making you feel hungrier and more tempted to eat. At the same time, leptin levels drop, making you feel less full even after eating. This hormonal response is one reason why dieting can be so challenging—your body is essentially fighting against you to maintain its current weight.

Understanding this tug-of-war can be empowering, though. By recognizing that these hormonal signals are natural and expected, you can develop strategies to manage them. For example, eating high-protein meals and getting plenty of sleep have been shown to help regulate ghrelin levels, making it easier to stick to your nutrition goals.

The Role of Ghrelin in Weight Management

Ghrelin doesn’t just impact short-term hunger—it also plays a role in long-term weight management. People who are overweight or obese often have different ghrelin dynamics compared to those with a healthy weight. For example, some studies suggest that people who are overweight may have less of a drop in ghrelin levels after eating, which could contribute to overeating.

Additionally, weight loss can trigger an increase in ghrelin levels, which might explain why keeping weight off can be even harder than losing it in the first place. This is why sustainable, long-term changes in diet and lifestyle are crucial. Quick fixes and crash diets might work in the short term, but they often lead to a rebound effect as ghrelin levels skyrocket, driving you to eat more.

Tips for Managing Ghrelin

So, what can you do to keep ghrelin in check and avoid those overpowering hunger pangs? Here are a few tips:

1. Eat Balanced Meals: Include protein and healthy fats in your meals. Protein, in particular, has been shown to help reduce ghrelin levels and keep you feeling full longer.
2. Get Enough Sleep: Lack of sleep can increase ghrelin levels, making you feel hungrier during the day. Aim for 7-8 hours of quality sleep each night.
3. Stay Hydrated: Sometimes electrolyte imbalance is mistaken for hunger. Drinking water with electrolytes can help keep hunger at bay.
4. Being Hungry Is Not An Emergency: Hunger comes in waves. Ghrelin increases, telling you that you are hungry. Your stomach doesn’t produce an endless stream of ghrelin, it squirts a bit out when needed. Waiting a bit will see hunger subside for a while.
5. Mindful Eating: Practice “Fork Putdowns,” an exercise where you take a bite, put the fork down, and don’t pick it up until you’ve swallowed. This can help slow down your eating and give your body time to register fullness, potentially reducing ghrelin levels more effectively.

Final Thoughts

Ghrelin is a powerful hormone that plays a significant role in regulating your appetite and weight. While it can be challenging to manage, especially when you’re trying to lose weight or stick to a healthy eating plan, understanding how ghrelin works gives you an edge. By making thoughtful, sustainable changes to your diet, sleep, and lifestyle, you can keep ghrelin in check and maintain better control over your hunger—and your health. Remember, it’s not just about what you eat, but how and when you eat. Small, consistent habits can help you navigate the tricky waters of ghrelin and come out on top.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In recent decades, industrial seed oils have become ubiquitous in the modern Western diet, finding their way into a wide range of processed foods, restaurant meals, and household cooking oils. While marketed as healthy alternatives to traditional fats like butter and lard, these industrial seed oils pose significant risks to our health. In this chapter, we’ll explore the hidden dangers of industrial seed oils and why they should be avoided for optimal health and well-being.

What Are Industrial Seed Oils?

Industrial seed oils, also known as vegetable oils, are extracted from seeds and grains such as soybeans, corn, canola, sunflower, safflower, and cottonseed. These oils are highly processed using chemical solvents, high heat, and mechanical extraction methods to extract the oil from the seeds. The resulting oils are often refined, bleached, and deodorized to improve shelf life and remove impurities, resulting in a clear, odorless, and flavorless product.

High Omega-6 Content

One of the primary concerns with industrial seed oils is their high omega-6 fatty acid content. While omega-6 fatty acids are essential for health, they must be balanced with omega-3 fatty acids to maintain optimal health. However, the typical Western diet is disproportionately high in omega-6 fatty acids due to the widespread consumption of industrial seed oils. Excessive intake of omega-6 fatty acids relative to omega-3s has been linked to inflammation, oxidative stress, and an increased risk of chronic diseases such as heart disease, diabetes, and cancer.

Oxidative Damage

Industrial seed oils are prone to oxidation due to their high levels of polyunsaturated fats and processing methods. When exposed to heat, light, and air, these oils undergo lipid peroxidation, leading to the formation of harmful compounds like free radicals and lipid hydroperoxides. Consumption of oxidized oils can contribute to inflammation, oxidative stress, and cellular damage within the body, increasing the risk of chronic diseases and accelerating the aging process.

Trans Fats and Hydrogenation

Some industrial seed oils undergo hydrogenation, a process that transforms liquid oils into semi-solid fats by adding hydrogen atoms. This process results in the formation of trans fats, which are highly toxic and have been linked to an increased risk of heart disease, stroke, and other cardiovascular conditions. While efforts have been made to reduce trans fats in processed foods, hydrogenated vegetable oils may still be present in certain products, posing a risk to consumer health.

Inflammatory Response

Consumption of industrial seed oils has been associated with an increase in inflammatory markers and cytokines within the body, contributing to chronic low-grade inflammation. Chronic inflammation is a common underlying factor in many chronic diseases, including arthritis, asthma, Alzheimer’s disease, and autoimmune conditions. By replacing industrial seed oils with natural fats like olive oil, coconut oil, and avocado oil, it’s possible to reduce inflammation and support overall health.

Conclusion

Industrial seed oils may be cheap and convenient, but their hidden dangers far outweigh any perceived benefits. By prioritizing whole, minimally processed foods and cooking oils rich in monounsaturated and saturated fats, you can protect your health and reduce the risk of chronic diseases associated with excessive omega-6 intake and oxidative damage. Remember, when it comes to fats and oils, quality matters—choose wisely for optimal health and well-being.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

We’ve all heard the age-old advice to drink eight glasses of water a day, but could this recommendation actually lead to overhydration? Let’s dive into the science. This is a breakdown of an article by Robb Wolf.

The Risks of Overhydration

Overhydration, or hyponatremia, occurs when drinking too much plain water dilutes your blood sodium levels. This can lead to symptoms like headaches, confusion, fatigue, and in severe cases, seizures or coma.

Common Myths Debunked

1. Drink Beyond Thirst: Many believe drinking beyond thirst ensures hydration, but our bodies are naturally tuned to signal when we need water. Trust your thirst and avoid excessive water intake.
2. Extra Water During Exercise: While staying hydrated during exercise is crucial, overdoing it can lead to overhydration. Instead, drink electrolyte-rich fluids to maintain sodium balance.

Signs of Overhydration

Watch for dizziness, muscle cramps, nausea, and bloating. Severe symptoms include vomiting, drowsiness, and difficulty breathing.

Preventing Overhydration

1. Drink to Thirst: Listen to your body’s signals.
2. Include Electrolytes: Add salt to your water to balance sodium levels, especially during intense activities.
3. Avoid Overconsumption: Don’t aim to replace all weight lost during exercise with water.

Conclusion

Hydration is vital, but balance is key. Drink to thirst, incorporate electrolytes, and stay informed about your body’s needs. For more insights on smart hydration, check out this article by Robb Wolf.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Type 2 diabetes is a chronic condition characterized by insulin resistance and high blood sugar levels. While traditional treatment methods often focus on medication and strict dietary guidelines, the Paleo and Primal approaches offer an alternative way to manage the condition. In this chapter, we will explore how adopting a Paleo or Primal lifestyle can positively impact Type 2 diabetes and improve overall health.

1. The Paleo Approach:

1. The Paleo diet is based on the principle of eating foods that our ancestors would have consumed during the Paleolithic era.
2. This includes meat, fish, fruits, vegetables, nuts, and seeds, while excluding grains, legumes, dairy, processed foods, and refined sugars.
3. By eliminating processed and high-carbohydrate foods, the Paleo diet helps stabilize blood sugar levels and reduce insulin resistance, two key factors in managing Type 2 diabetes.

2. The Primal Approach:

2. The Primal lifestyle, popularized by author Mark Sisson, is similar to Paleo but allows for some flexibility, such as including high-quality dairy and occasional legumes.
3. The emphasis is on consuming nutrient-dense foods, prioritizing high-quality fats and proteins, and minimizing processed carbohydrates.
4. By focusing on whole, unprocessed foods, the Primal approach supports stable blood sugar levels and promotes insulin sensitivity, making it beneficial for individuals with Type 2 diabetes.

3. Benefits of Paleo and Primal for Type 2 Diabetes:

3. Improved Blood Sugar Control: Both Paleo and Primal diets emphasize low-glycemic foods that have minimal impact on blood sugar levels, helping to prevent spikes and crashes.
4. Weight Management: By reducing carbohydrate intake and increasing consumption of protein and healthy fats, Paleo and Primal diets can support weight loss and reduce body fat, which is often beneficial for individuals with Type 2 diabetes.
5. Increased Insulin Sensitivity: The nutrient-dense foods included in these diets provide essential vitamins, minerals, and antioxidants that support overall health and promote insulin sensitivity, allowing cells to better respond to insulin.
6. Reduced Inflammation: By eliminating inflammatory foods like grains and processed sugars, Paleo and Primal diets can help reduce systemic inflammation, which is often elevated in individuals with Type 2 diabetes.

4. Practical Tips for Implementing an Ancestral Lifestyle:

4. Focus on whole, unprocessed foods: Choose grass-fed meats, wild-caught fish, organic fruits and vegetables, nuts, seeds, and healthy fats like avocado and olive oil.
5. Limit or eliminate grains and processed sugars: Avoid foods like bread, pasta, rice, and sugary snacks and beverages, as these can spike blood sugar levels and contribute to insulin resistance.
6. Incorporate regular physical activity: Combine dietary changes with regular exercise to further improve insulin sensitivity, support weight management, and enhance overall health.

Conclusion: The Ancestral approach offer a natural, holistic way to manage Type 2 diabetes by emphasizing nutrient-dense foods, stabilizing blood sugar levels, and promoting overall health and well-being. By adopting these lifestyles and making sustainable dietary changes, individuals with Type 2 diabetes can take control of their health and improve their quality of life.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Running is often hailed as one of the best forms of exercise. It’s accessible, requires minimal equipment, and is believed to be a great way to stay fit. But what if I told you that running comes with its own set of health dangers? Let’s dive into some of the lesser-known risks associated with pounding the pavement.

1. Joint Damage and Overuse Injuries

One of the most common issues runners face is joint damage, particularly in the knees. The repetitive impact of running can lead to wear and tear, causing conditions like runner’s knee, IT band syndrome, and even osteoarthritis. Overuse injuries are also prevalent, with stress fractures and tendinitis being frequent complaints.

Tip: Incorporate strength training and flexibility exercises to support your joints and vary your workouts to prevent overuse injuries.

2. Heart Risks

While sprinting is good for cardiovascular health, jogging can stress the heart. Studies have shown that long distance running can lead to heart problems, such as atrial fibrillation and myocardial fibrosis. In rare cases, it can increase the risk of sudden cardiac events.

3. Respiratory Issues

Running outdoors, especially in urban areas, can expose you to air pollution, which can have detrimental effects on your respiratory system. Inhaling polluted air while running can lead to lung inflammation and decreased lung function over time.

4. Mental Burnout

While running can be a stress reliever, it can also lead to mental burnout if you’re constantly pushing yourself. The pressure to achieve personal bests or to maintain a rigorous running schedule can cause anxiety and fatigue.

5. Nutritional Deficiencies

Runners, especially those training for long distances, have higher nutritional needs. Without proper nutrition, you risk deficiencies that can affect your performance and overall health. Common issues include iron deficiency, leading to anemia, and low calcium levels, which can affect bone health.

6. Hormonal Imbalances

For some, especially women, intense running can lead to hormonal imbalances. This is often seen in the form of amenorrhea (loss of menstrual periods), which can have long-term effects on bone density and fertility.

Conclusion

While running offers some benefits, it’s essential to be aware of the potential risks. By understanding and addressing these dangers, you can enjoy a healthier and more sustainable running experience. Remember, moderation is key, and listening to your body is the best way to ensure long-term well-being.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In the health communities following Ancestral philosophy, there is a deep appreciation for the nutritional powerhouse that is organ meats. While many modern diets tend to overlook these nutrient-dense treasures, Paleo and Primal enthusiasts recognize their vital role in supporting overall health and well-being.

Honoring Ancestral Wisdom

The consumption of organ meats dates back to our earliest human ancestors who wasted no part of the animals they hunted and gathered. These primal societies understood the value of organ meats not only as a source of sustenance but also for their abundance of essential nutrients.

Nutrient Density Beyond Compare

Organ meats are nature’s multivitamin, boasting an unparalleled array of vitamins, minerals, and micronutrients. Liver, in particular, is renowned for its exceptionally high levels of vitamin A, vitamin B12, folate, iron, and copper. Additionally, organ meats are rich in essential fatty acids, amino acids, and potent antioxidants, making them a nutritional powerhouse in every sense.

Supporting Optimal Health

Incorporating organ meats into a Paleo or Primal diet provides a myriad of health benefits. These nutrient-dense foods support immune function, promote healthy digestion, and contribute to optimal brain health and cognitive function. The unique combination of nutrients found in organ meats also supports cardiovascular health, aids in detoxification, and helps maintain vibrant skin, hair, and nails.

Balancing Macronutrients

In addition to their impressive micronutrient profile, organ meats are an excellent source of high-quality protein and healthy fats, making them an integral part of a balanced diet. Including organ meats in meals helps to balance macronutrient intake, promoting satiety, stable blood sugar levels, and sustained energy throughout the day.

Sustainable and Ethical Consumption

Embracing organ meats aligns with the principles of sustainability and ethical consumption. By utilizing the entire animal, we honor the life that was sacrificed for our nourishment and reduce food waste. Furthermore, sourcing organ meats from pasture-raised, grass-fed animals ensures optimal nutrient density and supports regenerative agricultural practices.

Embracing Variety and Adventure

Incorporating organ meats into your culinary repertoire opens up a world of delicious and adventurous eating experiences. From tender beef liver pâté to savory chicken heart skewers, there are endless ways to enjoy the unique flavors and textures of organ meats. Experimenting with new recipes and embracing variety ensures a diverse and nutrient-rich diet that nourishes both body and soul.

Conclusion

In conclusion, organ meats are an essential component of the Ancestral philosophy, providing a wealth of nutrients that support optimal health and vitality. By honoring ancestral wisdom, embracing nutrient density, and celebrating culinary diversity, we can reap the countless benefits of incorporating organ meats into our diets. Let us return to the wisdom of our ancestors and nourish our bodies with the nutrient-rich bounty of organ meats.

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How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com