Don Colbert's Blog, page 13

Feeling the Pressure? Reduce Stress Today with 5 Daily Strategies

For better or worse, stress is simply a part of human life. It can be good for us, warning us of danger. Or, it can be unhealthy. It can build, it can become a chronic state, and it can have a detrimental effect 0n all parts of the body. To avoid this chronic stress state, it’s important to reduce stress today and every day, before it builds!

Easier said than done, right? It’s true that nipping stress in the bud can feel overwhelming. But, the better you get at using everyday stress busting practices, the easier it will become. 

Here is why you must make it a priority to reduce chronic stress and 5 Effective Daily Strategies to Reduce Stress today!

Detrimental Effects of Chronic Stress

According to the American Psychological Association’s 2017 Stress in America survey, more and more adults report stress as an interference with their own physical and mental health (1). Approximately 33% of adults reported sleeping issues, 32% reported headaches, and 27% reported an inability to concentrate due to stress. Additionally, 47% of adults reported losing patience with or yelling at their partner, and 46% reported similar behavior with their children because of stress.

Prolonged stress results in high cortisol levels. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And it does damage.

As reported in a recent study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (2). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

High blood cortisol levels are correlated with weight gain and impaired loss, increased blood pressure, negative impacts on mood, sleep and energy, and an increased incidence of glucose and cardiac issues (3).

Are you ready to take control of your stress on a daily basis? Here are 5 great ways to reduce stress today!

5 Effective Daily Strategies to Reduce Stress Today
1. It Starts, Continues, and Ends with Prayer

Want to reduce stress today and support full health throughout your mind, soul, and body? Start, continue, and end each day with prayer.

No matter what you are facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation.

Start your day with prayer. Pray throughout your day. Then, pray yourself to sleep.

Then, consider going beyond your daily prayer practice. Find a prayer partner and commit to praying for each other. Praying is powerful alone, but it multiplies when we pray for others and are prayer for.

With each prayer, you give control to God in any out-of-control situation. When you pray, you can listen and feel peace and truth from God, rather than anxious lies. And, you can give your worries and stress to the one who can handle them. Remember what Corrie Ten Boom said, “Worry does not empty tomorrow of its sorrow. It empties today of its strength.” 

2. Get Outside, Move Your Body, & Breathe

In addition to prayer, God’s given us other natural strategies to reduce stress today. Among these is His creation. Get outside and see it! While you’re there, move, breathe, and take time to enjoy it. 

Not only is movement and exercise great for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (4). What’s more, if the sun is shining, your body will make Vitamin D, an immune-stimulating vitamin. The exercise itself also provides immune-enhancing benefits, so it’s a double shot of health for your body physically and mentally (5).

3. Use Natural Elements & Ingredients to Balance Your Body

There are 2 supplements in the Divine Health line-up specifically designed to help you naturally reduce stress today.

First, there is Dr. Colbert’s Nano-Science Hemp Oil. Hemp oil is considered nature’s stress relief!  In fact, it has been well-studied and accepted for many health benefits. Hemp oil, especially nano-particle oils, is different from many other plant-based compounds. It supports healthy, stable moods, promotes stress relief and normalized cortisol levels, supports comfortable, healthy joints, encourages healthy sleep habits, promotes healthy skin with fewer irregularities and blemishes, supports healthy brain and nervous system functions, and encourages healthy cardiovascular functions and normalized inflammatory actions (6, 7, 8, 9, 10, 11).

Next, there’s Divine Health Stress Less Drops. Each drop uses your body’s natural “stress-reduction” parasympathetic system to encourage calm moods, clarity, healthy energy pathways, better sleep, and balance. In fact, it’s made of liquid ionic trace minerals in distilled water that include 85 trace minerals harvested with care from Utah’s Great Salt Lake.  

In addition, Divine Health Stress Less Drops include a significant amount of magnesium. Magnesium is used by every cell and involved in over 300 daily reactions. It specifically impacts energy production, sleep, hormone balance, and more (12, 13, 14, 15).

These two Divine Health Supplements are a great addition to your healthy lifestyle. Use them to reduce stress today.

4. The Right Foods & Drinks Will Help

Ready to eat and drink right for lower stress?

In simplest terms, eating one-ingredient, natural, whole foods are good for your whole body, including your mind, mood, and hormones. On the other hand, eating high amounts of sugar, refined carbs, and processed foods detrimentally affect moods and physical health.

To reduce stress today through food, follow the principles in Beyond Keto. You can start with this article, check out Dr. Colbert’s Beyond Book, and follow the recommendations and recipes on this site to get going.

In addition, there are specific foods and drinks that will help. Some foods and drinks may reduce cortisol naturally. For example, try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  

Lastly, focus on hydration. Believe it or not, dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (16). Try adding stress-busting green tea and black tea to lower cortisol levels each day. The more you add tea and water, the better you’ll do at staying hydrated, which can also reduce stress. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (17).

Make great food and drink choices each day to reduce stress. 

5. Do Less & Sleep More

If you’re like most people, you may bring stress upon yourself by loading up your schedule. Some things can’t be avoided, but oftentimes we overschedule ourselves without purpose. 

To reduce stress, decide which activities are necessary. Then, whittle down the extras by choosing those that promote health, fun, joy, and peace within you. Those that don’t cause extra stress.

Never be afraid to say “no” to a busy schedule for the sake of your family’s health and well-being.

Next, focus on sleep. While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being.

What’s more, an overload of stress can be the cause of poor sleep (18), making the sleep-stress cycle a potential threat to health.

Do what’s necessary to get 8+ hours of good sleep each night. Make it, and a calmer schedule, a priority to reduce stress today.

Want More?

We have even more specific tips on stress.

Want tips on helping kids with Back to School Stress? Check out this article.
For specific recommendations regarding Winter & Depressed Moods or Stress, read this.
To listen to great advice in podcast form, check out the Dr. Colbert Podcast on Stress. Listen to Stress Less Part 1, Part 2, and Part 3.

Bottom Line

You can reduce stress today! Use our 5 effective strategies to promote health, calm, and peace in your body, mind, and home. Let us know which ones are most impactful for you. You can do it!

The post Feeling the Pressure? Reduce Stress Today with 5 Daily Strategies appeared first on Dr. Don Colbert.

Beyond Keto Cacao Pumpkin Muffins

Pumpkin recipes are one of the best blessings of Autumn. When you use real pumpkin puree and ingredients, you get nutrients that fortify your body from your head to your toes. And, our Beyond Keto Cacao Pumpkin Muffins are full of pumpkin!

Ready to try them yourself? They boost real pumpkin, healthy coconut flour, pumpkin spice, cacao nibs and more. Here’s how to make them and why you should.

Delicious Beyond Keto Cacao Pumpkin MuffinsIngredients1 tablespoon avocado or olive oil for the muffin liners4 large eggs½ cup organic pure pumpkin puree4 tablespoons unsalted butter (melted and slightly cooled)3/4 teaspoon organic liquid stevia (equals about ⅓ cup sugar)2 teaspoons real vanilla extract1.5 teaspoons pumpkin spice6 tablespoons coconut flour1/4 teaspoon sea salt1 teaspoon baking powder1/4 cup cacao nibs OR coconut flakesInstructionsPreheat oven to 350°F. Line 6 muffin cups with foil or silicone liners. Spray or wipe liners with oil to prevent sticking (coconut flour can stick especially if you use paper liners). Set aside.Whisk eggs, pumpkin puree, melted butter, stevia, vanilla, and cinnamon in a medium bowl.Add in the coconut flour and salt, mixing patiently until very smooth. Then, mix in the baking powder. Finally, fold in cacao nibs or coconut flakes.Using a 4-tablespoon scoop (1/4 cup), scoop and pour the batter into the prepared muffin cups.Bake muffins until they are set and a toothpick inserted in their center comes out clean, 22-25 minutes.Transfer the muffins to a cooling rack and cool them completely before enjoying them (if they look odd to start, don’t worry – their texture significantly improves as they cool). Muffins can be stored in a sealed container for up to 5 days (but they won’t last!). They also freeze well up to 3 months. Enjoy!Nutrition info (1 muffin): 196 calories, 15 grams fat, 9 grams saturated fats, 4.5 gm net carbs (10.5 grams total carbs, 6 grams fiber), 6 grams protein, 3 grams proteinHealth Benefits of Cacao Pumpkin Muffins

One of the best parts of Autumn is pumpkin. These days, we find it everywhere. In our coffee, in our soups, and certainly in our snacks. Fortunately, offers amazing health benefits (1). Here’s what pumpkin has for your body:

1. Antioxidants

Pumpkin contains alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin.  These are strong antioxidants, and they will work together to fight free radicals, reduce the risk of cancer, promote heart health, reduce cholesterol-plaque formations, and preserve eye health.

In fact, when pumpkins are analyzed, lutein is the most abundant carotenoid therein (2). Lutein and the other carotenoids can protect body organs and tissue from free radical damage and oxidative stress.

This is incredibly beneficial as oxidative damages are always related to cancer, premature aging, cataracts, age-related macular degeneration, atherosclerosis, and a series of other degenerative diseases (3).

2. Anti-Inflammatory Nutrients

The cell walls of pumpkin contain pectin. Pectin contains components that are highly anti-inflammatory.  How does this help you?

Anti-inflammatory diets can improve many chronic diseases and symptoms. These include heart disease, joint pain, arthritis, diabetes, metabolic syndrome, asthma, and more.

3. Cellular Health

The flesh of the pumpkin is not the only valuable component.

Pumpkin seed oil is highly nutritious and beneficial to the body.

In fact, pumpkin seed oil has specifically been shown to reduce the risk of cellular overgrowth and unhealth in the prostate, breast, colorectal, gastric, joints, heart, and lungs (4, 5, 6). Amazing!

This is a great reason to also buy whole pumpkins, roast, and eat the seeds!

4. Heart-Health Components

Pumpkin seeds also contain phytosterols. Phytosterols are the components used in cholesterol-lowering supplements, functional foods, and more. They are often termed plant sterols.

What’s more, the carotenoids in pumpkin flesh can protect the heart and other body organs and tissue from free radical damage, oxidative stress, and plaque formation (3).

5. High Energy and More Nutrients

Additionally, pumpkin is a great source of fiber, monounsaturated fats, omega-3s, B-vitamins, and copper.  B-Vitamins and Copper both play a part in energy production, and can make a difference in your get-up-and-go!

Pumpkin Spice Nutrition

In addition, the spices used in our homemade pumpkin spice recipe are no nutrition slouches.

Individually and together, cinnamon, cloves, nutmeg, and ginger provide anti-inflammatory, digestion, brain, circulation, heart health, anti-cancer, anti-bacterial, and other health benefits. Additionally, it fights free radicals and oxidative stress. Read all about them, and learn how to make your own homemade pumpkin spice here.

Cacao Nutrition

Lastly, cacao nibs are great for full-body health. In fact, their polyphenols can provide benefits to your heart, brain, and energy levels. Cocoa nibs promote reduced inflammation, reduced oxidative stress and free radicals, cellular health, and neurodegenerative protection.

Bottom Line

It simply doesn’t get better than this: amazing flavor and amazing health benefits! Our Beyond Keto Pumpkin Muffins are just what the doctor ordered for Autumn. Enjoy!

The post Beyond Keto Cacao Pumpkin Muffins appeared first on Dr. Don Colbert.

Bask in the Goodness of Autumn: God Promises of Harvest

What does Autumn mean to you? Does it mean the end of summer? The start of a new school year? Does it mean darker, colder days? Or, the anticipation of Holidays? No matter what Autumn evokes in your mind, you can rest in truth: With every season, God’s promises are good. The goodness of Autumn, of Harvest, is His promise for this season. Rejoice, bask in His goodness, and give thanks as foods are harvested, leaves fall, and a new season begins!

Take a moment and lay down your troubles. Give Him your worries. Let go of your stress. The goodness of Autumn is here. Take a moment to truly see God’s promises at harvest. Here are 7 to hold onto as the leaves fall and summer fades.

(In addition, check out a new Divine Health formula that works with your body to naturally reduce stress while you bask in the goodness of Autumn. God’s given us bodies that can be balanced and healthy despite modern stressors. Check out Stress Less Drops below).

7 PROMISES OF GOD IN THE GOODNESS OF AUTUMN1. TIME FOR SOWING, TIME FOR REAPING

“Those who sow with tears will reap with songs of joy. Those who go out weeping, carrying seed to sow, will return with songs of joy, carrying sheaves with them.” (Psalm 126:5-6)

“Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life. Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” (Galatians 6:8-9)

“He has made everything beautiful in its time.” (Ecclesiastes 3:11)

On the earth, most of us sow in Spring, tend in Summer, and Reap in Autumn. Autumn is a time to remember that God promises to bring the fullness of what we sow to life. Keep sowing in the Spirit and reap eternal life. Do not become weary even when the days turn shorter and darker. Spring may signify new life, but the goodness of Autumn signifies the faithful harvest that God has promised.

2. NO MATTER THE CHANGES WE SEE AROUND US, GOD IS THE SAME YESTERDAY, TODAY, AND TOMORROW

“Jesus Christ is the same today and yesterday and forever.” (Hebrews 13:8 ESV)

“The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.” (Psalm 18:2 NIV)

No matter how our lives change, how our Earth changes, God is our Rock. He does not change. He is the One we can depend on to stay the same. He keeps His promises today, yesterday, and tomorrow.

3. TROUBLES ARE TEMPORARY, GOD’S LOVE IS FOREVER“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” (John 16:33)

“Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword?  As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.”  No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.” (Romans 8:35-39)

So we fix our eyes not on what is seen, but on what is unseen since what is seen is temporary, but what is unseen is eternal. (2 Corinthians 4:18)God, who is eternal, has already overcome the world and the troubles therein. As we trust in Him, we can believe he will deliver us from our troubles in any season.4. GOD IS GOOD, HE LOVES YOU, AND HE IS WORTHY TO BE PRAISED

“Give thanks to the Lord, for He is good; His love endures forever.” (Psalm 107:1)

“For as high as the heavens are above the earth, so great is His love for those who fear Him; as far as the east is from the west, so far has He removed our transgressions from us.” (Psalm 103:11-12)

“Great is the Lord and most worthy of praise; his greatness no one can fathom.” (Psalm 145:3)

One of the best things about Autumn is Thanksgiving. As you move from a season of green and sunshine to a darker one, let gratitude and thanksgiving shine.  In fact, prepare your heart during October for a 1-2 month (or longer) daily practice of gratitude in the upcoming months.

5. YOU CAN CAST YOUR CARES ON HIM

“Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken.” (Psalm 55:22)

“Cast all your anxiety on him because he cares for you.” (1 Peter 5:7)

Even though He tells us not to worry or trouble ourselves, our God knows we still do. Changing seasons (both figurative and literal) can cause anxiety. And to that, He says to cast your cares on Him. No guilt. Just love. So, take those burdens of a changing season or otherwise, and give them to God He cares for you.

6. GOD CARES FOR YOU DURING ALL LIFE’S WORRIES

“When I consider Your heavens, the work of Your fingers, the moon and the stars, which You have set in place, what is mankind that You are mindful of them, human beings that You care for them?” (Psalm 8:3-4)

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they?” (Matthew 6:25-27)

“What, then, shall we say in response to these things? If God is for us, who can be against us? He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things? Who will bring any charge against those whom God has chosen? It is God who justifies. Who then is the one who condemns? No one. Christ Jesus who died—more than that, who was raised to life—is at the right hand of God and is also interceding for us. Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.” (Romans 6:31-39)

It’s utterly amazing that the God of the Universe cares for us. That he knows the hairs on our heads. That He loves us as our Father. Remember during tough seasons, if He is for us, who can be against us?

7. GOD HOLDS YOUR FUTURE

“How abundant are the good things that You have stored up for those who fear You, that You bestow in the sight of all, on those who take refuge in You.” (Psalm 31:19)

“This is what the Lord says: “When seventy years are completed for Babylon, I will come to you and fulfill my good promise to bring you back to this place. For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. 12 Then you will call on me and come and pray to me, and I will listen to you.” (Jeremiah 29:10-12)

If we believe God is good, that He loves us, and that He holds our futures, we can trust Him through all changing seasons. He has stored up good things for you whether in this life or the next. In the meantime, we can meditate on His love and reap the benefits of faith in Him.

STRESS LESS DROPS: FEEL NATURALLY BALANCED AS YOU ENJOY AUTUMN

There’s no better way to gain eternal perspective than to meditate on God’s Word. He gives us the instructions, the truth, and His promises. He is steadfast in His love, you only have to accept it.

While we are on this earth, we will have troubles. If you are dealing with stress due to modern-day imbalances and unhealth, Dr. Colbert has formulated supplements that help the physical body as well! His newest formulation, Stress Less Drops contain trace minerals, magnesium, and more designed to help you re-balance your mind and body with better sleep, healthy moods, and cellular health. If you would like to try an all-natural supplement to support your physical and mental health this Autumn, check out Stress Less Drops.

BOTTOM LINE

Autumn is the perfect time to reflect on God’s faithfulness and promises. After the sowing of spring, you can reap the goodness of Autumn! Don’t let it pass you by. Don’t dive into the hustle and bustle. Instead, take a few moments and reflect on God’s divine plan, His changing seasons, and His promises for you.

The post Bask in the Goodness of Autumn: God Promises of Harvest appeared first on Dr. Don Colbert.

Activate Your Brain to Thrive This Winter: 8 Diet Changes

Brain health decline is not inevitable. Even as you age, your brain can thrive rather than decline. A healthy brain, that actually gets better and better every year, is possible. But, you must be proactive.

One area of brain health is nutrition.

It’s imperative to know what you should eat for a healthy brain, and what you should avoid.

We have simple, actionable tips. In addition, find a sample meal plan below that will get you into the Beyond Keto Zone and encourage a healthy brain this winter!

8 Diet Changes for a Healthy Brain1. Stop Eating For 16 Hours Every Day: Intermittent Fasting

Many people fast for spiritual reasons, and this is great. But fasting also has benefits that manifest physically and mentally.

In fact, there are numerous scientific studies that show its benefits. It can increase insulin sensitivity, promote a healthy weight, decrease inflammation, increase mental clarity, normalize levels of the “hunger hormone” ghrelin, support brain function and mitochondria health and even regenerate the immune system (1). All of this is good for the body and brain.

To add an easy intermittent fasting schedule, either choose to fast one 24-hour period per week, or try fasting 16 hours per day, from 7 pm to 11 am. You can drink water, tea, and coffee during the fast.

For a complete guide, see the Beyond Keto Brain Health Sample Meal Plan Below.

Want to learn more? Check out: 21 Day Detox and Fasting Starter Kit (Includes the book: Fasting Zone)

2. While Fasting or Eating, Hydrate, Hydrate, Hydrate

Your brain is affected by your long-term and short-term hydration status.

In fact, mood, fatigue, and alertness are all impaired with dehydration (2).

Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

What should you drink?

Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.Green and Black Tea: Green and black tea are youthful brain drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health, contain brain-boosting compounds, and can even promote healthy weights (3).What about coffee? Coffee is a healthful drink, and a great way to start the day. However, its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

How Much? Aim for a minimum of 48-64 oz. fluid per day for most women, and 64-80 oz. per day for most men. But, many people feel great drinking even more. Also, add more hydration if you exercise. Try to get in all fluids before 7 pm or so, so that it doesn’t disrupt your sleep.

On the other hand, avoid over-consuming alcohol for your best brain health!

3. Once You Start Eating, Don’t Depend on a High-Carbohydrate Diet for Energy (Energize with Ketones Instead)

When you enter the Beyond Keto Zone® and take the sugars and most carbs out of your diet, your brain will begin to burn ketones instead of carbs as fuel.

Astonishingly, ketones have been used to support healthy neurological function for decades. In fact, a ketogenic diet is one key recommendation used to help children with epilepsy vastly reduce seizures (without medications) (4).

Now, there is promising research on ketosis and degenerative brain conditions (5).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before.

For Beyond Keto Food Ideas, see the Beyond Keto Brain Health Sample Meal Plan Below.

4. In Every Meal and Snack, Go Out of Your Way to Add Healthy Fats

There are 2 healthy fats you should proactively add every day for brain health: Omega-3s and Omega-9s (the latter from extra virgin olive oil). Adding omega-3 fats is a crucial step in reducing inflammation and maintaining healthy brain function. To truly make a difference, it takes two steps: reducing inflammatory foods while increasing anti-inflammatory ones.

One of the most potent anti-inflammatory foods is omega-3 fats from seafood, and to a lesser extent, plant foods. Add fatty fish as much as possible plus hemp seeds, flaxseeds, chia seeds, and nuts daily.

Studies show that inflammation biomarkers improve as the relationship of omega-3s to omega-6s improves (6).

Next, add extra virgin olive oil whenever possible, especially uncooked (such as over a salad). Consider even drinking a small amount every day. Check out this article to decide if you should!

5. Along with Healthy Fats, Add Antioxidants and Anti-Inflammatory Foods

Brains age and become impaired with increased oxidative stress. And, while this has been long-accepted with the development of degenerative diseases, now researchers believe oxidative stress may play a role with a host of brain issues and low moods (7).

Oxidative stress is the accumulation and damage caused by free radicals. Free radicals are created by many biochemical reactions in our bodies. They occur from daily living, processed foods, alcohol, nicotine, and more.

They are “quenched,” or neutralized by antioxidants made by our cells (such as glutathione) and from foods. Foods and drinks that are high in antioxidants include bright and deeply colored vegetables, spices, raw cacao, green tea, nuts, seeds, and more.

These brain-helpers work at the cellular level. Their antioxidants are so potent at the cellular level they go beyond the normal reduction in oxidative stress to promote longevity and health in the body. What’s more, ginger and turmeric are also strong anti-inflammatory foods that reduce joint and muscle pain (5).

6. Avoid ULTRA-PROCESSED Foods Like Your Brain Health Depends on It

Chronic inflammation is one of our brains’ biggest enemies.

What fuels this enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include:

Commercial Dressings and Condiments with Soybean OilMargarineTV Dinners with unhealthy fatsSugary Energy DrinksFried Chips and Snack FoodsFast-Food Deep-Fried Options

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments.

These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (8).

To reduce the risk of this disease and the deterioration of our brains, we must reduce inflammation.

7. Eat for Gut Health

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (9):

Gut inflammation promotes brain inflammation and declining functionAn unhealthy digestive tract promotes illness in other parts of the bodyHealing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brainImmune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

To learn more about keeping your gut health and Dr. Colbert’s Healthy Gut Zone, click here.

8. Nourish Your Brain: Specific Nutrients Optimize Brain Health

In addition to the diet changes above, you can go further and nourish your brain with specific nutrients. Fortunately, there’s a new line of nutrient-packed supplements that encourage your best brain health, in a convenient daily dose. They include:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (10, 11).

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (12, 13).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (14, 15, 16)!

Dr. Colbert’s Healthy Brain Zone: Reverse Memory Loss and Reduce Your Risk of Dementia and Alzheimer’s (Book). The key ingredient to fighting memory loss, dementia, and Alzheimer’s isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices. Get the Book and Brain Zone Supplements here.

Need Help Putting it Together? Healthy Brain Meal Plan

Beyond Keto Health Brain Meal Plan

When You Wake Up: Brain Zone Supplements7 am – 11 am: Beyond Keto Zone Coffee (Ultimate Metabolism Boost)11 am: Beyond Keto Zone Breakfast (Eggs Benedict, Berry Smoothie, Keto Cereal, etc)2 pm: Healthy Fat Bombs (Chocolate Chili, Lemon Bar, etc) with Green tea4-5 pm Healthy Vegetable-Based Fat Bombs (if needed/hungry) (Egg/Avocado Fat Bomb, see #5)6-7 pm: Healthy Beyond Keto Dinner such as Keto Zone Spicy Chicken Curry7Throughout the Day: 80 ounces water and/or tea (green or black)Bottom Line

It’s not hard to get into the Beyond Keto Zone and eat for a healthy brain. Be proactive, and use our tips and meal plan to get started today!

The post Activate Your Brain to Thrive This Winter: 8 Diet Changes appeared first on Dr. Don Colbert.

10 Shocking Facts About Cholesterol You Don’t Know

Do you really know what you need to know about cholesterol? Do you know the truth about how diet does and does not affect it? How about how body weight affects it? Surprisingly, even though cholesterol has been discussed for many decades, the facts about cholesterol are still lost on most.

Why?

Misinformation abounds. New studies shed new light on the subject. As our population has become increasingly overweight, people’s bodies (all the way down to their cells) change in how they synthesize and deal with cholesterol.

To know the facts about cholesterol, you really have to dig in. It’s simple and yet complex in some ways.

If you’re ready for the complete low-down on cholesterol, listen to the Divine Health Podcast! Dr. Colbert and Mary Colbert will take you on a in-depth journey to know all you need to know about cholesterol and how to obtain your best heart health! Check all 3 cholesterol episode out here: Divine Health with Dr. Don Colbert Podcast.

And for how, here are 10 shocking facts about cholesterol you probably don’t know.

10 Shocking Facts About Cholesterol You Don’t Know1. A heart healthy diet is imperative for overall heart health. But when it comes to cholesterol itself in the blood stream, most is made by the body, not consumed in the diet.

In fact, only about 20% of the cholesterol in your body comes from your diet. The rest is synthesized your liver and intestines (1).

How does diet play a role? Many ways! First, your diet affects how much, and what types of cholesterol are synthesized. In fact, the types of fats you eat play a bigger roles than the cholesterol you eat. Next, eating a diet high in antioxidants is paramount, since antioxidants reduce the amount of oxidated cholesterol (which forms plaques) in the arteries.

2. Vegetables oils do not contain cholesterol, however, many are still inflammatory and detrimental to heart health.

Oils derived from vegetables and grains, including avocado oil, olive oil, corn oil, and others have zero milligrams of cholesterol. Foods derived from plants do not contain cholesterol because cholesterol is synthesized in a animal’s liver.

However, vegetable oils with high omega-6 content increase inflammatory pathways in our bodies because they negatively affect our ratio of omega-3s to omega-6s. This means they fight against the anti-inflammatory omega-6s in our bodies. The most commonly used in processed foods high-omega-6 oil is soybean oil. Consuming this oil negatively affects metabolic health, cardiovascular health, and inflammation in the body (2, 3, 4).

Avoid: Safflower oil (10.1 gm Omega-6 per tablespoon), grapeseed oil (9.5 gm), vegetable Oil (7.9 gm), wheat germ oil (7.5 gm), corn oil (7.3 gm), walnut oil (7.3 gm), cottonseed oil (7.0 gm), soybean (7.0 gm), sunflower Oil (5.4 gm), canola Oil (3.0 gm).

Include: Extra-virgin olive oil (1.3 gm), avocado oil (1.8 gm) and occasionally organic coconut oil (0.4 gm), high-oleic sunflower (0.5), and high-oleic safflower oils (2.0).

To learn more about this ratio and the dangers of a high omega-6 diet, click here.

3. Weight Loss, Diet, and Exercise are your best options to ALTER unhealthy cholesterol numbers.

While your absolute cholesterol number is highly influenced by your familial history, age, sex, and ethnicity (5), CHANGES in total cholesterol are primarily achieved by weight loss (if overweight), diet, and exercise (6, 7).

4. Your Body Needs Cholesterol for Crucial Tasks Such as Synthesizing Vitamin D.

Cholesterol is a waxy, whitish-yellow fat. Cholesterol is needed to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids. It is a vital building block in cell membranes. Cholesterol can be found in every cell in the body.

What’s more, cholesterol is important for the formation of myelin sheath, the protective membrane around the nerves, especially in early years of life. Healthy cholesterol has it’s place in human health.

5. Cholesterol does NOT dissolve in the blood to make it thick.

Cholesterol doesn’t dissolve in the blood, kind of like how fat won’t dissolve in water. Instead, cholesterol bonds to carriers called lipoproteins. Lipoproteins are made up of cholesterol on the inside with a layer of protein on the outside. These carriers transport cholesterol between cells to be used for various biological functions.

When cholesterol is oxidized, it can embed into the artery wall which can lead to plaques and blockages.

6. Not all LDL cholesterol (aka bad cholesterol) creates plaques in arteries.

As most people know, there are two primary types of cholesterol, Low-density lipoproteins (LDL) and High-density lipoproteins (HDL) cholesterol.

LDL cholesterol is taught as “bad,” and HDL as “good.” But there’s more to it than that.

There are actually two sub-groups of LDL particles. LDL subtype A is a large fluffy cholesterol particle that is less prone to oxidation and less likely to stick to arterial walls. LDL subtype B is a smaller and denser particle that is easily oxidized and more likely to build up in the arteries.

Subtype A LDL cholesterol is not necessarily a threat, and only oxidized LDL cholesterol forms plaques (8).

7. Triglyceride numbers and cholesterol numbers should be look at together when assessing cardiovascular risk.

Interestingly, more and more practitioners are looking at the ratio of triglycerides (TG) to HDL. In fact, when you calculate this ratio, you can infer your health risk of cardiovascular issues, blood sugar issues, inflammation and more.

Divide your triglycerides by your HDL cholesterol levels. Studies have found that a number of 1.0 or less is likely indicative of lower risk, and a number of 3.0 or more of highest risk.

Interestingly, a lower ratio is also linked to healthier LDL subset particle size (less subset B) (9, 10).

8. People who suffer heart attacks don’t always have high cholesterol. Transversly, those with high cholesterol don’t always suffer heart attacks.

While high LDL cholesterol (specifically, high LDL subset B) is one of many risk factors of heart conditions and heart attacks, many people who have heart attacks have “normal” cholesterol levels (11).

When assessing risk, we should look at our heart illness risk overall, including weight, blood glucose, lifestyle, inflammation markers, blood pressure, triglycerides, and specifically LDL Subset B cholesterol numbers. It is not the primary risk factor.

9. Inflammation is a primary factor in cardiovascular risk.

Cholesterol is an active compound in the body. It reacts to oxidative stress and inflammation. Here’s how:

As free radicals move throughout the body and damage cells, cumulative oxidative stress rises. Next, the body mounts an inflammatory response and cholesterol comes in to patch things up.

When cholesterol can also become damaged and oxidized by free radicals. Oxidized cholesterol is sticky. It can embed into artery walls and potentially form plaques and blockages (12).

10. Statins may be useful in some, but they are not completely safe and effective.

While statins may be right for some patients, no medication is completely safe, and no medication is completely effective.

While it is true that statins typically lower overall cholesterol, there are some harmful side effects of which you should be aware.

First, statins may lower total cholesterol too much. This can lead to inadequate cholesterol levels for proper brain function (25% of cholesterol is in the brain). It can also interfere with and inhibit the benefits of omega-3 fats. Statins metabolize omega-6 fatty acids which work against omega-3s and can promote resistance to insulin,  and elevated blood glucose levels.

Like most medications, statins include a risk of damage to organs and systems in the body (13).

Lastly, chronic use of statins has also been shown to interfere with the body’s production of coenzyme Q10 (CoQ10). CoQ10 is critical for immune and nervous system health, and also bolsters heart health, proper muscle function, and healthy blood pressure, among much else. If you are on statins it is very important to supplement with CoQ10.

Ready to Do All You Can to Support Healthy Cholesterol Numbers and Heart Health?

Dr. Colbert has devised an amazing guide to help you obtain a healthy weight, healthy cholesterol, and overall great health for life: Beyond Keto. When you follow this plan that marries the best of the Mediterranean Diet with the best of Keto Zone, you can optimize your health efficiently and effectively.

Try Beyond Keto and get started today. Then, listen to the podcast and learn  even more facts about cholesterol!

Bottom Line

After decades of confusing information, new studies, changes in lifestyles and societal health, and more, it’s important to learn the facts about cholesterol. Learn all you can. Listen to Dr. Colbert’s Podcast, it’s a wealth of free information to keep you up to date on what you can do to support your heart health and cholesterol numbers, every day.

The post 10 Shocking Facts About Cholesterol You Don’t Know appeared first on Dr. Don Colbert.

Super Charge Your Metabolism with One Easy Step

Did you know that your morning drink can make or break your metabolism? If you drink a high-sugar latte, you get one set of results. But, if you drink zero-sugar coffee plus healthy fats (medium chain triglycerides) and collagen, you can super charge your metabolism. Every day.

Here’s how a morning drink can affect you. The choice is yours…super charge or store fat?

How to Super Charge Your Metabolism Every Morning

The best option to super charge your metabolism ever more is this simple Beyond Zone Coffee recipe. It’s simply:

Beyond Coffee: 8-12 ounce coffee + 1 scoop MCT Oil Powder + 1 scoop Hydrolyzed Collagen (optional)

This combo is great for energy, metabolism, brain clarity and focus, and ketosis.

How does it super charge your metabolism?

First, Coffee is Great for Your Metabolism

In the last few years, research published in journals like Scientific Reports make it clear that caffeine from coffee promotes an increased metabolism. For example, this study analyzed the effects of caffeine on cells and metabolism in both lab studies and a human study (1).

In both types, there was a positive correlation with caffeine and boosted metabolism. How?

Caffeine from coffee increases brown fat. Brown fat, or brown adipose tissue (BAT), is a special fat that generates heat by way of burning calories from nutrients like glucose and lipids. It metabolizes them through the activation of an uncoupling protein in the mitochondria (1). BAT is active and benefits metabolism. It is a relatively new area of study, just 1-2 decades old.

On the other hand, white adipose tissue (WAT) is undesirable fat. This is the fat that accumulates throughout our lives, using calories we consume but don’t burned, and is associated with chronic disease. For more on this study, click here.

Medium Chain Triglycerides Are Great for Your Metabolism

MCTs are special fats that have shorter carbon chains than most fats in the diet (2). The size of the fat directly affects its function in the body.

One amazing benefit of MCTs is that they support optimal metabolism.

In fact, MCTs support healthy blood sugars and decrease insulin output, thereby improving health and fat metabolism (3). They encourge:

Decreased insulin resistanceAlternate energy sources to carbohydratesPreservation of beta-cell health (decline in these cells contributes to unhealthy blood sugars)Healthy weight changes

In one recent study, scientists concluded that MCT oils provided benefit to beta cells in both mice and humans. One key to improving metabolism and optimizing blood sugars is improving the health of these cells (4).

Additionally, a 2016 animal study showed that MCTs improved both insulin resistance and inflammation. (5).

Take Your Metabolism to the Next Level: Use Beyond Keto  Coffee with Intermittent Fasting

Yet another recent study shows how you can super charge your metabolism and reach a healthy weight: 16:8 intermittent fasting (6).

In this study,

For 12 weeks, the study volunteers followed a 16:8 diet of intermittent fasting:

Between 10am and 6pm each day, they could eat any type or amount of food they wanted and didn’t count calories. This was their 8-hour eating window.Between 6pm and 10am, the participants did not consume any calories. They were encouraged to drink plenty of water and only have no-calorie drinks like black coffee and tea. This was their 16-hour fasting window.

These results are an exciting scientific look at 16:8 intermittent fasting benefits, especially for obese individuals who struggle to lose the weight or keep it off.

Not only can intermittent fasting help with weight loss, it can help improve many factors of metabolic health, including the risk of type 2 diabetes and heart disease.

Research shows even a small amount of weight loss like what the subjects experienced through 16:8 fasting can improve metabolic health.

To read more about this study, click here.

Bottom LineBeyond Keto Coffee can super charge your metabolism. It’s easy and you can start every day knowing you’re doing an amazing thing for full body health. Ready to feel energized and healthy? Start each day with Beyond Keto Coffee!

The post Super Charge Your Metabolism with One Easy Step appeared first on Dr. Don Colbert.

Delicious Beyond Keto Recipe for a Strong Immune System

This time of year, we all start thinking about our immune systems. How can we stay healthy for the next 6-7 months? How can we avoid sickness and boost immunity? There are a lot of ways to support your immune system, and some of them are as easy as the foods we choose each day. Our recipe today, delivers delectable flavors for a strong immune system. Eat it for breakfast, or any time of day. It’s low carb, high nutrient, and delicious.

Here’s how to make this Beyond Keto recipe and why it’s time to be picky about what foods we put in our bodies. Choose healthy foods for a strong immune system!

Delicious Strong Immune System Breakfast: Smoked Salmon Benedict with Olive Oil & Avocados

Ingredients

2 large eggs (local, free-range, organic if possible)1 slice Keto bread or English muffin, cut in half (optional)1 tablespoon cream cheese (optional)2 ounces smoked salmon (salmon lox)2 teaspoons capersThinly sliced red onionFresh ground black pepperExtra Virgin Olive Oil1/4 med avocado, sliced thin (optional)

Lemon Hollandaise Sauce

2 large egg yolks (local, free-range, organic if possible)2 tablespoons water2 tablespoons butter2 teaspoons fresh lemon juiceA pinch of salt

Instructions

Start with the Hollandaise sauce: Place egg yolks and water in a small skillet. Increase heat to medium-high Hold the pan 2 inches above the heat surface and whisk the eggs until they are foamy and warm. Add the butter while still holding pan, and whisk until the mixture becomes thick. Add lemon juice and salt. Whisk to mix well. Set aside on the counter.Toast bread. Spread cream cheese on bread.Place a medium pot, filled with water on the stove over high heat. Bring to a boil. Once boiling, reduce heat to a simmer. Crack one egg and add at a time. Allow eggs to cook for 4 minutes. Remove eggs with a slotted spoon and place on bread.Pour hollandaise sauce over eggs, top with onions, capers, black pepper, and avocado.Drizzle olive oil over the entire dish.

Nutrition Info (serves 1): 530 calories, 50 grams fat, 4 grams net carbs (7 grams total, 3 grams fiber), 28 grams protein

Immune Boosting Breakfast Superfoods1. Eggs

Eggs provide one of the best, most bioavailable, proteins known to man. When you’re interested in boosting your immune system, it’s important to eat adequate protein. This only requires a small amount at each meal.

Egg proteins also support fat metabolism, carbohydrate metabolism, the immune system, hormones, cellular growth and repair, and more (1).

2. Salmon

In addition to providing great protein, salmon offers one of the most potent compounds to fight inflammation and support the immune system.

The omega-3 fats in salmon are true superfood compounds. They increase the production of anti-inflammatory hormones. This in turn, relieves the immune system by reducing its reaction to inflammation. Omega-3 fats are known to support eye, brain, cardiovascular, and cellular health (2).

3. Olive Oil

Extra virgin olive oil boasts a great immune-boosting compound: oleocanthal.

Studies show that oleocanthal specifically contains disease-fighting antioxidants, anti-cancer compounds, anti-inflammatories, and compounds that support heart health. It is potent and reduces inflammation in similar strength to some medications, like ibuprofen (3). Additionally, it provides both antibacterial and anti-viral action (4).

4. Avocados

Avocados are another anti-inflammatory food that supports your immune system. It has fats called phytosterols. Phytosterols fight inflammation associated with arthritis while avocados’ polyhydroxylated fatty alcohols (PFAs) reduce inflammation in other ways.

Additionally, oleic acid supports digestive tract and brain health to directly boost the immune system (5).

5. Red Onions

Red onions are a wonderful food to support your immune system. They contain antioxidants that fight cell-damaging free radicals, are antibacterial and contain anti-cancer compounds.

6. Lemon Juice

Lemon juice is a good source of vitamin C, and vitamin C is a strong immune-supporting antioxidant.

In addition, lemon juice contains antibacterial compounds that fight bacteria in the entire digestive tract, from mouth to intestines (6).

7. Black Pepper

Black peppercorns are a humble, inexpensive, amazing superfood.

They support your immune system with potent antioxidants like piperine and anti-inflammatory compounds. Black peppercorns have healthy effects and fight cellular overgrowth (7).

Want More Beyond Keto Strong Immune System Tips?

This is just one part of a strong immune system plan. Here are some more tips to check out:

The Best Supplements to Support a Strong Immune System

15 Strong Immune System Foods

How a Healthy Weight Supports a Strong Immune System

12 Easy Daily Habits for a Strong Immune System

Bottom Line

It’s a great time to do everything you can to have a strong immune system. Throughout your day, eat foods that support your immune system with great superfood ingredients. Try our delicious Beyond Keto breakfast (any time of day)! It will satisfy your taste buds and body with nourishing ingredients.

 

The post Delicious Beyond Keto Recipe for a Strong Immune System appeared first on Dr. Don Colbert.

A Keto Pumpkin Spice Latte that’s Good For You

It sounds too good to be true. A keto pumpkin spice latte that’s actually good for you? One that delivers so many nourishing compounds you can feel great about it and even have seconds?

Yes, please. In fact, you’d be hard-pressed to find a better way to start your day than this. And if it’s still hot as the sun where you live, make cold brew instead and enjoy a cold pumpkin spice latte that’s good for you.

Both ways, so good!

Since the coffee shops are busting out the pumpkin spice despite the heat, we are too. Here’s how to make it, what it offers, and why you should avoid commercial pumpkin spice lattes like your health depends on it.

Homemade Pumpkin Spice Latte – Hot or Cold-Brew

Ingredients:

2 tablespoons pumpkin puree, organic if possible1 scoop Keto Zone MCT Oil Powder (Pumpkin Spice)1  scoop Keto Zone Hydrolyzed Collagen Powder + Probiotics (Vanilla)1/2 tsp homemade pumpkin spice8 ounces strong coffee or cold brew1/2 cup almond milk, cold (for cold-brew) or heatedorganic stevia, optional and to taste Instructions:Stovetop: In a small saucepan over medium-low heat, 1/2 cup water, add the pumpkin puree, Keto Zone MCT Oil Powder, Keto Zone Hydrolyzed Collagen, and homemade pumpkin spice. Heat and stir until melted and combined to form a syrup, about 1-2 minutes.Microwave: Combine all ingredients in a large microwavable mug. Stir well. Heat on high in 30-second intervals, and stirring in between, until melted and combined to form a syrup. Typically, it will take 1.5-2 minutes, or 3-4 intervals of heating and stirring.Cold-brew: Follow the steps above to make syrup. Allow to cool. Then, make the cold-brew concentrate as described. Dilute 4 ounces concentrate with 4 ounces water to make the cold coffee.For All Methods: Add coffee and heated (or cold) milk to syrup. Stir very well or place in a blender to combine and froth. Of note: when blending hot liquids in a blender, make sure to allow the steam to vent while blending by opening lid slightly. Blend with care at low speed. Make sure to not allow the hot liquid to explode out of the blender.Optionally, add organic stevia to taste. Enjoy!

Nutrition Info: 173 calories, 9 grams fat, 0 grams net carbs (5.5 grams carbs, 5.5 grams fiber), 16 grams protein

Homemade Pumpkin Spice Latte Nutrition

Our homemade pumpkin spice latte is a delicious, ultra-healthy way to start your day. In fact, with each cup, you’ll receive all the health benefits of coffee, MCT Oil Powder, Collagen, and the real spices in pumpkin spice. Together, the benefits include:

Anti-Inflammatory Action & Ketones from Healthy Fats:

There are many benefits of including enough healthy fats in your diet.  They include:

Having the right nutrients to get into ketosis. Although your body will enter ketosis anytime you consume very little carbohydrates, it will do so more efficiently when adequate fats are present in the diet.Weight loss without hunger. Fats help you feel full and satisfied, even when losing weight (1).More abdominal fat loss. When carbohydrates are replaced with fats, people lose more abdominal fat. This is great news since abdominal fat is associated with heart disease and other chronic conditions (2, 3).Improved health once in ketosis. Ketosis provides many health benefits including improved cholesterol ratios, reduced dangerous triglycerides, optimal blood sugars and insulin, improved brain and eye health, and reduced inflammation.Ketones that act as brain fuel. Not only does high-fat, Keto Zone eating provide brain fuel that improves focus and clarity, it also has neuroprotective properties (4).MCT oil is one of the best fats for ketosis. It is quickly digested, used for ketones, and provides many health benefits.Avocado fats from the Keto Zone Shake promote health in many ways, including fighting cancer cells, fighting metabolic syndrome, improving heart health, and more.Protein for Cellular Repair and Tissue Health

The collagen in this recipe is incredible healthful for your skin, hair, nails, and tissues.

Overall, proteins do a lot in the body. They help your muscles rebuild after stressing your muscles, support immune function, support hormone balance, and help you feel full even with fewer calories.

Collagen goes beyond other proteins to encourage joint and connective tissue strength, repair, and health. To learn more about the benefits of collagen, read this post.

Antioxidants to Fight Oxidative Damage

We all encounter oxidative damage on the cellular level. Every day that you live, different biochemical reactions occur in your body. These reactions are necessary for life, but they can also produce free radicals. In addition, environmental and dietary toxins, unhealthy foods, and more can contribute to free radical build-up called oxidative stress.

One of the most dangerous things about free radicals is that they can oxidize cholesterol, allowing it to enter artery walls and form plaques. Thankfully, antioxidants neutralize free radicals and render them harmless.

In much the same way, anti-inflammatories reduce chronic inflammation in the body, which can lead to many chronic diseases including heart disease, metabolic syndrome, diabetes, cognitive decline, and more(8).

Our homemade latte contains antioxidants from:

Coffee BeansCinnamonGingerClovesNutmegPumpkinWhy You Should Avoid Commercial Pumpkin Spice Lattes

Of course, you could just buy a pumpkin spice latte from a coffee shop or fast-food restaurant. How different could it be?

Buyer beware! Most commercial pumpkin spice lattes are short on pumpkin, real spices, healthy fats, and protein. But, they are high in sugar.

In fact, check out the grams of sugar in these popular choices. Their sugar is 100% added sugar. Ours is 6 grams of naturally-occurring sugar.

Starbucks Pumpkin Spice Latte (tall): 39 grams of sugar)Dunkin Donuts Pumpkin Spice Latte (small): 36 grams of sugarMcDonald’s Pumpkin Spice Latte (small): 39 grams of sugar

Or, looking at your nearest grocer?

The Starbucks Pumpin Spice Latte Espresso Beverage (1 bottle): 42 grams of sugarWhy is the Sugar in a Latte Especially Harmful?

Sugar is harmful at any time of the day, in combination with any foods. Not only can overeating sugar cause elevated blood glucose, insulin resistance, weight gain, inflammation, and high triglycerides, it’s now linked to elevated breast cancer risk (9).

But, when you mix it with caffeine, it’s especially dangerous.  In fact, there is growing evidence that caffeine may interfere with insulin release and result in related metabolic issues when mixed with sugar. It makes the sugar spike more intense. (10, 11, 12).

And, that’s not all.

Sugar in liquid form makes its way especially quickly through the digestive tract, having a strong impact on blood sugars. For those with pre-diabetes or type 2 diabetes, blood sugars are often high in the mornings. A morning caffeine and sugar latte can spell disaster.

Bottom Line

It may be pumpkin spice season, but that’s not a good reason to drink a cup full of sugar and chemicals every morning. Instead, make our Homemade Pumpkin Spice Latte. It’s good for you!

The post A Keto Pumpkin Spice Latte that’s Good For You appeared first on Dr. Don Colbert.

Make this Keto Cherry Turnover for National Cherry Turnover Day

You probably didn’t realize it, but August holds National Cherry Turnover Day! We’d never blame you if you weren’t aware. But now that you are, why not make a delicious keto cherry turnover?

While it takes a bit of work, it’s absolutely worth it.

And, when you compare it to a commercially available turnover, you’ll be more motivated than ever to learn how to turn your turnover keto! Here’s how to make a turnover with only 6 grams of net carbs, but all of the flavor!

How did we accomplish this?

Two keys: One, we used low-carbohydrate flours such as almond and tapioca. Next, we used cranberries along with the cherries. Cherries are naturally sweet enough to overcome the tartness of cranberries, and they taste delicious! Give it a try.

Delicious Keto Cherry Turnovers for National Cherry Turnover Day

Ingredients

For the pastry

1 cup Almond Flour1 cup Tapioca Flour2 cups Coconut Milk canned and full fat – mix well before pouring2 teaspoons saltegg wash For the filling 1 3/4 cups cherries fresh pitted (or frozen & thawed)1 cup cranberries1/2 tablespoon lemon juice1/4 cup + 2 5ablespoons sugar free powdered sugar1 tablespoon constarch1/4 teaspoon xanthan gumOther3 tablespoon butter melted1 large egg yolk whiskedInstructionsFirst, prepare the cherry filling. In a mixing bowl, add all the ingredients and mix well until combined. Let it set and prepare the turnover patries.To prepare pastries, combine almond flour, tapioca flour, and coconut milk to form a batter in a medium bowl.Ladle ½ cup of batter onto a frying pan on medium heat and cook the flat bread on one side for about 2-3 minutes or until the bottom firms up, then remove and place on a baking sheet – with the cooked side facing upward.Trim the edges of the flatbread to form a square shape.Spoon cherry mixture (~1/2 cup) onto bread, seal with egg wash and pinch the dough closed.Brush egg wash on top and repeat to make 6 turnovers.Place baking sheet in oven at 350 degrees for 30-40 minutes or until crispy outside.

To Store: Sugar free cherry turnovers should be stored in the refrigerator, covered. It will keep well for up to 2 weeks.

To Freeze: Place leftovers in a shallow container and store it in the freezer for up to 6 months.

Nutrition (1 keto cherry turnover): 306 calories, 19 grams fat, 6 grams net carbs (19 grams carbs, 13 grams fiber), 14 grams protein

Why Make A Keto Cherry TurnoverSure, you could just skip all the work and head over to your local Arby’s for a Cherry Turnover. But, it will cost you, mostly in grams of sugar and junk ingredeints.In fact, every Arby’s cherry turnover contains 390 calories, 13 grams of fat (from unhealthy sources), 64 grams carbohydrates, 2 grams fiber, 40 grams sugar, and 4 grams protein. Ouch!How does it get these horrible nutrition numbers? From it’s horrible ingredients.Each turnover contains:Enriched Bleached Flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), Margarine (palm oil and palm kernel oil, soybean malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), Margarine (palm oil and palm kernel oil, soybean oil, water, salt, vegetable mono and diglycerides, polyglycerol ester, sodium benzoate and potassium sorbate [preservatives], soy lecithin, natural and artificial flavors, beta carotene [color], vitamin A palmitate, milk), Water, Contains 2% or less of the following: High Fructose Corn Syrup, Salt. Filling: Cherries, Water, Sugar, Modified Food Starch, High Fructose Corn Syrup, Corn Syrup, Contains 2% of less of the following: Fruit Juice Blend (pear, apple, clarified pineapple, cherry, plum, and elderberry juice concentrates, malic acid, natural flavors), Gellan Gum, Sodium Benzoate and Potassium Sorbate (preservatives), Salt. Made with real cherries-may contain pits. Icing: Sugar, Water, Maltodextrin, Palm Oil, Corn Starch, Corn Syrup, Modified Food Starch, Titanium Dioxide (color), Guar Gum, Potassium Sorbate (preservative), Agar, Citric Acid, Mono and Diglycerides with Citric Acid (added as preservative), Ammonium & Calcium Alginates, Polysorbate 60, Arabic Gum, Artificial Flavor. CONTAINS: MILK, SOY, WHEAT. Manufactured on shared equipment that processes Eggs and Tree Nuts.A Beyond Keto Lifestyle is Worth It!

While it may take a little work, living a Beyond Keto lifestyle is certainly worth it! You can boost your health, acheive a healthy weight, and support every system in your body by simply taking the time to make delicious keto treats like keto cherry turnovers at home. Want to learn more about Beyond Keto living and cooking? Check out Dr. Colbert’s Beyond Keto book and the 21 Day Detox and Fast Starter Kit!

Bottom Line

This year, you con’t have to miss out on National Cherry Turnover Day. Instead, celebrate it with Keto Cherry Turnovers! Delish enough for dessert, healthy enough for breakfast!

The post Make this Keto Cherry Turnover for National Cherry Turnover Day appeared first on Dr. Don Colbert.

Miss Summer Fruit on Keto? Eat This.

If you’re living a Beyond Keto lifestyle, you may miss eating fruit. But, you don’t have to. Some fruit can be added to keto eating. Fruit can offer amazing nutrients and a delicious, satisfying, naturally sweet taste. In fact, if you miss fruit on keto, eat this:

Berries.

Here are 5 reasons to add berries as fruit on keto.

5 Reasons to Add Berries as Fruit on Keto

Berries are special foods. They’ve long been known as superfoods for their antioxidants, polyphenols, and phytochemicals. But, did you know they are functional foods that impact everyday health in tangible ways?

Berries do contain carbohydrates and natural sugars, but not as much as most fruits. They contain approximately 3-4 grams net carbs per 1/4 cup. Cranberries contain about 1/2 this.

Here’s a run-down of reasons to add berries as fruit on keto:

1. Anthocyanins for Brain Health

For years investigators have believed that anthocyanins impart a beneficial effect on health and endothelial function.

These compounds have strong antioxidant properties and are responsible for the color of red, purple, and blue fruits and vegetables. Fruits like blueberries, strawberries cranberries, and more.

Blueberries and strawberries are full of anthocyanins. Strawberries contain 25 different types. What’s more,  both berries contain other healthful compounds including other polyphenols, vitamins, and fiber.

Whether it’s due to the anthocyanins specifically, or a combo of whole-food nutrients, researchers have found cognitive improvements and brain health benefits with blueberry consumption (1).

2. Reduced Blood Pressure and Improved Flow-Mediated Dilation (FMD)

Blood pressure is a big deal. Healthy blood pressure levels are one key to maintaining whole-body health.

New investigations show that blueberries may effectively improve blood pressure in those with high blood pressure.

The conclusions?

Based on the studies, systolic blood pressure dropped an average of 5.6 mg Hg in 28 days. Diastolic blood pressure did not statistically change.  Flow-mediated dilation increased by 2.3%. Incredibly every increase of 1.0% FMD equates with a 10% drop in cardiovascular disease risk. The 2.3% drop, then, reduces risk by over 20% (2, 3).

In conclusion, just 2/3 cup daily blueberries or 150 mg anthocyanins and 2 weeks were needed to lower blood pressure and improve FMD.

3. Preventing Cell Overgrowth

The compounds in vibrant fruits and vegetables are anti-cell overgrowth.  Even when eating in the Keto Zone, it’s important to look for ways to add them.

Many studies suggest that berries, in particular, may work against several types of cancer by fighting oxidative stress and inflammation with antioxidants (4 5).

Strawberries may be tumor inhibitors as shown in animal studies (6). The most potent healthy  compounds in strawberries is ellagic acid and ellagitannins, types of anthocyanins.

4. Fiber for Healthy Digestion

As we stated over and over, Beyond Keto Zone eating can and should be, full of fiber. In fact, the more you omit refined grains and replace them with nuts, seeds, vegetables, and berries (or berry powder), the more fiber you’ll get.

Berries offer soluble and insoluble fiber. This type of fiber is great for cholesterol, digestion, healthy blood sugars, and more. You can also get amazing fiber in Keto Zone Fiber Zone.

5. Improved Cholesterol and Heart Health

Got high cholesterol? Your first mode of action is weight loss using Keto Zone if needed.

Then, it’s important to add cholesterol-lowering functional foods such as fish, vegetables, nuts, and berries.

In a recent study, researchers found that daily berry consumption reduced LDL cholesterol, blood pressure, and fasting glucose (2).Another study of middle-aged participants with heart disease risk factors showed berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function (7). Most importantly, these participants saw good results in oxidized LDL particles after just 4-12 weeks of berry supplementation (8, 9).Get Even More with Organic Red Supremefood as your Fruit on Keto

One concern you may have, if you’re in Beyond Keto, is that berries contain too much fructose and carbs. You may wonder if they will increase blood sugars, insulin, and kick you out of ketosis.

Surprisingly, berries are known to be low-glycemic. What’s more, strawberries have a glucose-lowering and digestion-slowing effect. After a carb-rich meal, strawberries actually lower blood glucose compared to a carb-rich meal without strawberries (10, 11).

Still, grams of carbs matter in Beyond Keto.

Thankfully, one serving of Divine Health Red Supremefood has only 4 grams of net carbs. This amazing organic fruit powder contains healthful beet and berry nutrients. It’s an amazing tool for healthy eating with Beyond Keto!

Bottom LineYou do not need to forego all the great benefits of fruits on keto. Divine Health Red Supremefood offers great nutrition, health-benefiting whole-food ingredients like beets, berries, and more. Get yours today and have your berries and Beyond Keto too!

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