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Eat This!Not That.

One of the first hurdles in finding your way back to health is to make simple changes in your daily routine and eating habits. Little changes add up and soon you may realize how much more energy you have, how much better you feel and other little surprises that energize your life. Let's start now!

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REFERENCES    |    5 Easy Swaps    |

5 EASY Swaps for your health you can start today

5 Easy Swaps

# 1  Switch your cooking oils

A healthy diet starts with the right cooking oils. Ditching canola oil and vegetable oils for healthier alternatives like Extra Virgin Olive Oil and Coconut Oil is an easy first step to healthier eating.

Extra Virgin Olive Oil is full of antioxidants and healthy monounsaturated fats. Excellent for dressings and low heat cooking.  

Coconut oil is a great source of saturated fats and has antimicrobial properties. Both are easy to use and perfect for cooking, baking, and sautéing.

Throw out the harmful oils and switch to Extra Virgin Olive Oil and Coconut Oil for a healthier lifestyle.   


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#2  Cut Down on SUGAR!

Sugar is everywhere, making it very hard to cut down on. Studies show that sugar is more addictive than opioid drugs such as cocaine.

However, it is much easier to reduce your sugar intake or replace it with alternative sweeteners than to eliminate it completely.

Be sure to read the labels of food and drinks, as 4 grams of sugar is equivalent to one teaspoon. You may not realize how much sugar you are consuming, as it can quickly add up.


To help reduce your sugar intake, consider using plant-based sweeteners like Stevia, Monk Fruit, and Xylitol.



REAL FOOD has simple labels or none at all!

Eating real food is the key to optimal health and wellbeing. Fill your fridge and cupboards with unprocessed, whole food ingredients that you can trust.


Avoid anything that has a long list of unrecognizable ingredients, is high in sugar, or contains simple carbohydrates.


Eating real food means you'll be nourishing your body with the nutrients it needs to stay fit and healthy. Start today and make the switch to real food!

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#4  Choose Wisely

It's no secret that wild, free-range, grass-fed, cage-free, and bug-fed options for fish, beef, pork, lamb, and chicken are often more expensive than mass-produced counterparts. While it may seem like a steep price to pay, it's important to consider the long-term costs of consuming animals that have been injected with hormones, antibiotics, and steroids.

By opting for higher-quality meat options, you're investing in your health and well-being. Consuming meat that has been raised in a healthy and natural environment can provide a wealth of benefits. 

While it's important to prioritize the quality of the meat you consume, it's also important to consider portion sizes. Aim to consume no more than 4 ounces of meat per serving, rather than indulging in oversized portions that can be detrimental to your health.

Pay now for your health or pay later for medicines and sick care.

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Breaking Bread (& Carbs)

If you can't live without bread, instead of just grabbing that loaf off the grocery shelf, shop around for bakeries that use ancient grains and know their ingredient sources. Mass produced bread, even 'whole wheat' are filled with highly processed flours, sugar and fillers. 


Baking your own bread is also a great option, as you have complete control over the ingredients that you use. Using nut flours and gluten-free grains, such as quinoa, rice, or amaranth, can be a great way to add variety to your diet and experiment with new flavors and textures. Additionally, using vegetables such as cauliflower in place of grains can be a fun way to try new recipes and incorporate more vegetables into your diet.

Every week I make a 2 small loaves of bread with only 5 ingredients - almond flour, buckwheat, psyllium husk, baking powder and eggs - that's it and it takes 20 minutes including 15 minutes baking time. Now we enjoy toast with our eggs and haven't missed store bought bread in years!

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References Eat This Not That


If you're curious as to why we chose to eat the way we do, here are some third-party references that helped us develop our diet and lifestyle. Each of these references will take you even further down the rabbit hole and you can keep going as far as you're willing. The main thing is to get an education, look at the studies, listen to the people that are really leading in these fields, and then find out what works best for you. Keep in mind that everyone is different and you will have to adapt it to your own metabolism and lifestyle. Good luck and don't give up the fight! 

Focus: Check out these incredible health benefits autophagy and how to get it from exercising. Learn the mistakes that you will want to avoid while exercising.

Length: 28:21 minutes


Focus: Insulin resistance diet is confusing because people say EAT HIGH CARB then EAT LOW CARB to lower your insulin. If you are trying to prevent or reverse insulin resistance which is better? Type 1 and Type 2 diabetes is covered in this video on what they should eat and why. Dr. Sten Ekberg explains exactly why fat is not the problem, and why people have success with both high and low carb diets.

Length:  35:23 minutes

Focus: Top 10 Best & Top 10 Worst Sweeteners you can eat , from sugar to low carb sweeteners, based on blood sugar, calories, gut health, toxicity and more. Sugar and sugar substitutes like Stevia, Monk Fruit, Xylitol, Erythritol, Monk Fruit, Agave Syrup, Honey, Coconut Sugar, Maple Syrup, High Fructose Corn Syrup and more.

Length: 25:39 minutes


Focus: Over 70% of people have this health issue. Many people need to reverse: Insulin Resistance, Type 2 Diabetes, Heart Disease, Obesity, etc but this condition is 3 times more deadly than cancer. Reverse these health issues like insulin resistance, visceral belly fat, etc while there is time!

Length:  26:30 minutes

Focus: Doctors predict that by 2030, half of the world's population will be overweight or obese. An epidemic of obesity is causing a rapid rise in diabetes, cardiovascular disease, and cancer. It's becoming the biggest health challenge worldwide

Length:  42:25 minutes

Focus: Join Dr. Sten Ekberg on an eye-opening 30-day experiment where I ate a keto diet filled with bacon, eggs, and butter. Discover the fascinating results of my blood work and how this high-fat, low-carb diet impacted my body.

Length:  28:48 minutes

Professor Robert Lustig on the real problems that we face in chronic disease (hint: it ain't "cholesterol"). In this podcast Robert reveals that he and his team have discovered the specific metabolite which gives sugar its dangerously damaging effects - it's all downhill from there. Sugar, refined carb and seed oils: the "unholy trinity" that sits at the processed-food center of modern chronic disease!

Ivor Cummins/Robert Lustig

Focus: Processed Food Toxicity    36:50 minutes

Dr. Eric Berg   Focus:  Gut Microbes

12:59 minutes 

Ideally, you want a rich microbiome with a lot of different species. Without this diversity, you’ll provide the perfect space for harmful bacteria to thrive. A lack of diverse microbes can lead to symptoms, including: • Diarrhea • Gut inflammation • Toxins • Obesity • Slow metabolism • Mood changes

Dr. David Perlmutter/Nina Teicholz

Focus: Fat in our Diet    50:01 minutes

What underlies the war on fat? It’s big business, wanting us all to eat more refined carbs and sugar to replace the fat calories that we’ve been instructed to reduce. And I can think of no one who has done more to open our eyes to this ongoing travesty than Nina Teicholz.

Did you know that the Academy of Nutrition and Dietetics accepts donations from Junk-Food companies and has even bought stock in these same Junk-Food companies??? We cover this and much more including eating disorders, nutrient availability, and Dumb Things Dietitians Say! Michelle Hurn is an RD LD, Ultra Runner, Author of The Dietitian’s Dilemma, who once suffered from an Eating Disorder.

Ken Berry MD   Focus: Nutrition - the Truth   48:40 minutes

Tim Noakes  Focus: Failures of Medical Science

21:26 minutes

Professor Tim Noakes' details the failures of medical science and the imitation scientists who fervently serve at the behest of "The Science". Noakes' grasp of the complexities of the ongoing yet unseen pandemics of diabetes and obesity, among other equally critical matters. 

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