Top 5 Health Secrets to Boost Energy and Lose Weight

There are too many people feeling lost because of conflicting health advice and frustrated by nutritional plans that just don't work. And today we're going to cut through the chaos and simplify things so you can start improving your health right away. Stay tuned because we're going to uncover the 5 core beliefs that even the most conflicted health experts agree on, and I'm going to reveal the vegetables you should not be eating. By the end of this, you'll know exactly what you should be doing to improve your health, heal your body, and regain your energy. But before we dive in, make sure to subscribe to the Health Go podcast so you never miss an episode packed with valuable insights and practical tips. All right, we're going to go right in. And I want to start directly with the core beliefs that even those who disagree in the health industry, they all agree on. And I get it, it's so complicated. Everything is so conflicting. Every, uh, health expert is in disagreement with the other. You know, do you go on a carnivore diet? Do you go on a keto diet? Do you do the paleo diet? Are you doing high carbs or low carbs? Some people are saying, you know, don't eat any meat because meat causes cancer. And then other people are saying, you know, make sure that you do eat meat because it's healthy protein for your body. And some people are like, okay, restrict calories. And some people are like, you need to fast. And others are like, no, you shouldn't fast. And there's just so much out there that so many people are being confused. But what I want to do is I really need you to just understand the core principles of health. And I can guarantee you that you will thrive if you understand these core beliefs that I'm about to jump into right away. And the first one is to eat plenty of protein. These are principles that even the most conflicted health experts agree on, meaning even though they disagree on all these different ways that you go about living healthy or losing weight or reversing chronic disease, they agree that you should eat enough protein. And so these include sources like beef and chicken and fish and, or maybe shrimp, bison, elk, ground beef, sausages, eggs. There's a lot of different variables of protein that you can eat from. Now, of course, if you are vegan, you are not going to eat most of these different proteins, and I'll talk about the whole idea of being vegan in a moment. But the reason why I like to suggest animal foods is because they are bioavailable and they give you complete proteins. There's other proteins that are good, you know, they're okay, but they are incomplete proteins, and that would be like beans or or lentils or chickpeas, they need to be mixed and matched to make it complete. And so it's okay to eat them if you can tolerate them, but I do believe that animal protein is going to give you the complete protein that you need. And so it's very important to make sure that you're, you're loading up on your protein. And when I say loading up, I don't mean that everything in your diet has to be protein. Of course there's room for other things, and we're going to get into some details with that, but you want to make sure that you're getting your protein because there's just a people that are still not eating enough protein, and it's causing some problems even in their muscle mass. And especially as you age, you need to make sure you get enough protein. And if you're eating junk all day and all the types of wrong foods, then you're not even going to have room for protein. So that's why I think most people should prioritize it and even try to eat it first to try to get enough protein throughout the day. Now, number 2, the second thing as far as Cora believes that most health experts agree with is eating bioavailable vitamins and minerals. And so you really want to also eat the type of foods that can give you the greatest amount of nutrients. But even aside from that, you want to make sure that you're getting some supplements, like for example, maybe, uh, calcium for some people, vitamin D, magnesium, and other essential nutrients. And you know what, I'm gonna also go over exactly what kind of magnesium supplements that you should have in your diet because are a lot of different magnesiums, and I know that a lot of people don't really know what kind of magnesium to take, and they all do different things. So I want to share that in a moment to let you know exactly which magnesium is for what. Now, also, number 3, the third core belief that many experts believe on is eating lots of healthy fat. Okay, now, fats are a controversial thing, and again, we're going to dive deeper into this, but I want to get these out there right now just so you can know already what it is that most people agree on when it comes to trying to move forward in healthy living. So there are different types of fats, and the fats that I am talking about currently is, you know, butter or ghee or tallow or coconut oil, even bone marrow, heavy cream, pork belly. You know, pork does have a lot of fat. Some people are against pork, but hey, I'm going to include it in here because it is a source of healthy fat. That I believe don't do as much damage as other things do. And then also avocado, fatty cuts of meat. You know, you can adjust your fat intake based on your level of activity and health conditions. And I want to put a caveat to say this, you know, some people need a little bit more healthier fats just depending on where they are, even in their hormone levels, or if they're trying to correct some things that are gone wrong in their body. Or if, for example, they're on a low-carb ketogenic diet, they're going to eat a little bit more fats to try to make up for the calories, number fun and to try to, uh, heal the body also. And so, um, I do want to say though, if you are doing more carbs, then you do have to lower your fat, because if you're doing high carbs and high fat, there's going to be a lot of problems that happen. First of all, you're probably going to eat too many calories, and when I say too many, I mean more than what your body is burning off each day or within a week time. Um, so you want to be very, very careful that if you are on a higher carb diet because maybe you're very active and you can tolerate more carbs, that you do want to lower your fat. I don't think you should go too low. There are some people who believe in a complete no-fat, low-fat diet, and maybe a few of them are, you know, can thrive off of that, but a lot of people won't. It'll start messing with their hormones and things like that. And if you do too much fat while you're doing carbs, then what's going to happen is your body is going to prioritize burning fat because there is both fat and, and carbs at high levels in your diet. And then what that's going to do is a lot of times allow your body to not choose to burn glucose because it's burning the fat, and then that means the glucose could be left, you know, lingering around in your blood. And so you might have higher levels of blood sugar if you are consistently doing a super high-fat diet and you're doing a lot of carbs. So be careful with that. All right, now the fourth core value that most of them believe in is focusing on whole foods. That's right, emphasizing whole fruits, whole vegetables, nuts, legumes, again, if you can tolerate those things. And I do want to say that I will talk about what vegetables you should not be eating. And some people think they should be eating all type of vegetables, but I'm going to talk about the danger in that. Uh, but I want you to also, um, understand that there are what you call anti-nutrients in plants. And so, uh, you want to be careful of those, and I'll go into detail. Number 5 for your core values for what you should be doing to optimize your health is drum roll, avoiding processed junk. I think every single health expert in the world, no matter what they believe, they are going to tell you to avoid processed junk. I cannot stress that enough because too many people are eating a bunch of processed junk. Okay, so staying away from, you know, the cookies, the candy, the chips, the French fries, the soda, the crackers, the cakes, you know, processed foods. They are high in toxic ingredients and bad fats and refined sugars and chemicals and food colorings and all of that stuff. And so you want to make sure that you're avoiding those. And I'm going to go into depth on this, but I did want to get those 5 things out of the way first so you can know what we're dealing with right away. So again, make sure that you are eating enough protein, that you are eating, uh, bioavailable vitamins and minerals and taking supplements if you need to, eating lots of healthy fat. And focusing on whole foods and getting rid of processed foods as much as possible. Now let's dive in more. Okay, so a lot of times we understand, yes, processed foods, they're dangerous. They don't give a lot of nutrients, they cause inflammation, they cause gut problems, they cause chronic disease, and they, they just don't have the, the nutrients that we— our bodies— they just don't have the nutrients that our bodies need. And it's just a lot of toxic food colorings and ingredients and, and like I said, bad fats and refined sugar— sugars and chemicals in these processed foods. And so you want to make sure that this is not something that you're putting in your body because you will have tons of inflammation and then your body is going to have to now do other things to deal with the inflammation and that's going to cause a problem. And what it does is it really confuses people because let's say you have a lot of inflammation in the body and because of that you are increasing your triglycerides, you know. And so you go to the doctor, you have cholesterol issues, and then your doctor feels like, okay, this is a, a target for cholesterol, so let's put you on a low cholesterol diet and things like that. And they don't really, uh, put the puzzle together of what is actually happening, um, in your diet regimen, or the fact that, you know, you can have high cholesterol if you are dealing with an infection. And so what happens is the doctors get confused and they start to target the symptom. See, cholesterol issues, high blood pressure, diabetes, you know, chronic disease, pain in your body, mental brain fog, and all of these different things, they are just symptoms of a bigger problem that's happening. And if you only address those things without addressing the root cause to them, then you're not really going to fix the problem. And so inflammation is one of those root issues, meaning that yes, you're going to have high cholesterol if you have higher levels of inflammation, because cholesterol is there to help to heal the site of inflammation. But the real issue is how do we get rid of the inflammation? And that can come from a various amount of ways. And so you want to make sure that you are looking at the entire picture of your health and dealing with it from a root level, okay? Not just from the symptoms. Yes, we want to get rid of symptoms, and sometimes we want to get rid of symptoms right away, because if you have crazy high blood pressure issues and your blood pressure goes up to 190, 200, or something ridiculous, you, you're going to want to get that down right away, okay? And there are some things that you can get your blood pressure down very, very quick, and I'm not talking about that today, but there are quick things that you can do to get rid of symptoms as quick as possible. But at the end of the day, you're going to still have these same issues if you don't follow through with a real game plan. And so avoiding processed foods and junk food is a huge win for you and your body and for lowering levels of inflammation. It don't matter what kind of, you know, diet you're on, what kind of regimen you're on, that one thing alone is going to help you out. Now, The problem also is that we get really confused about certain things because there's a lot of myths out there that I'm gonna go over. And one of the things that we have to realize when it comes to meat, because I know a lot of people are against meat, is that meat is not always healthy or a healthy option if you are getting conventional meat and produce, by the way. And so meat is often gas to look fresh. And farm-raised animals are often manipulated to appear fresher than what they are. And a lot of times they're eating diets that are not appropriate for their biology. And then what happens is they start to give them, you know, antibiotics and things like that, uh, to— or animals, they start to give animals antibiotics and things like that to help them tolerate this diet that's not designed for them. And so you wind up eating low-grade meat when that happens because the animals or the animal source that you're eating from is not fed correctly. And then you have produce, and this is a problem because it's bred for sugar and size, and so it's often picked unripe and coated with substances to basically prolong, uh, the shelf life of it. And so it's coated with Apio, right? There's a substance called Apio, which is a tasteless, an odorless, and a colorless, um, uh, coating that's really made from hydrogenated soybean and canola oil, and that is not good for you. And so then you could be eating produce that really isn't that good, right? And so another problem is that the soil is declining, and so, um, this leads to less nutrient-dense produce also. And modern foods often lack the nutrients that is needed because of the declining soil health. And so then that becomes a problem. And a quick, simple fix for all of this, because I know it's like, wow, what do we eat then, you And, and it does become hard because you're wondering if when you go to the grocery store if it's real, if it's healthy, if it's really organic and all of this other stuff. But I mean, the best thing you can really do to try to eliminate that is to buy from local farmers or either go to farmers markets and reputable sources. And so that's, you know, that's the simple fix is, you know, I usually, you know, go on Sundays, you know, to a farmers market and I get my produce fresh and they have grass-fed, you know, animal products and, you know, I get it from trusted sources. I have some other farmers that I get my produce from, and then I'm often, you know, at other places looking for like raw milk and stuff like that. I drink raw milk. So you want to make sure that you're getting it from a reputable source. Look at the farmers in your— the local farmers around you as much as you can and find out some more information about how you can get your food from healthier sources. Because it is, it is the quality that matters. It's the quality. And what I don't like is that there is a lot of myths around meat and, and also plants. And let's get into it because of the fact that there's a lot of studies that show really negative outcomes when people are eating meat. But here's what you have to understand is that a lot of studies that study people who are eating meat have also found that these same people smoke cigarettes, they don't exercise, they eat a lot of processed junk food. And so you have to find studies where you are looking at healthy meat eaters, okay, not unhealthy meat eaters, you know. And so when they start to dig deeper and deeper and find healthy meat eaters, they found that they didn't have the same outcomes as everybody else. And so all of this myth about, oh, meat gives you, you know, a cancer, and, and saturated fats cause problems with clogged arteries and things like that, a lot of that stuff, there is no real proof because because the, the outcomes are also connected to other variables, like the fact that this person is eating a bunch of seed oils and junk food and sedentary and not getting enough sunlight and just have really unhealthy habits. And of course, that's going to contribute to having health problems. Now, on the flip side, you also have, um, some people who are meat eaters who say don't eat, you know, vegetables. But once again, there's people who live to be 90, 100, over 100 years old that are not meat eaters. So then what do you have to say about that? Because, you know, these are people who have just the totality of healthy habits with their life, and they don't eat a lot of meat, and they find other ways to, you know, make sure that they're meeting the, the requirements of their protein, and they are thriving, you know. So, uh, you You can't really go on an extreme measure on either side. You got to look at it with an unbiased viewpoint. However, yes, plants do have some anti-nutrients. And again, I'll really talk about vegetables and the harm in vegetables. But I will say that, you know, vegetables are totally fine for some people, you know. Now, again, the plant toxins are in fruits and vegetables and nuts and legumes and coffee and tea or anything that is plant-related. Are some, uh, plant toxins like lectins or oxalates or tannins or phytates or saponins, you know. So there are some anti-nutrients there that I'll go over. And what these anti-nutrients do is they can cause gut distress, they can cause skin problems for some people, they can cause mental health issues for some. And so you really want to be careful with that. And, and it's not to say that you shouldn't be able to tolerate this, and So here's my, here's my point of view is if somebody can't tolerate it, that's perfectly fine. But I don't know if that is the, the standard for what health looks like if somebody can't tolerate plants, right? And the reason why is because most of the times when these toxins cause problems to the body, it's mainly because you are dealing with a suppressed immune system a lot of times. And so a lot of people are dealing with a suppressed immune system because they're exposed to certain things like, for example, radiation, 5G, G. A lot of people have had vaccines, medications, pesticides, chemicals, canola oils. A lot of people are doing refined sugar, processed junk food, alcohol, cigarettes, and all of these other things. And so you may have a suppressed immune system that will compromise your gut, and because of that, you can't tolerate certain vegetables. But because you can't tolerate them don't mean that everybody is not going to tolerate them. And, uh, so there are some things you really do want to watch out for and I can honestly say I don't eat a ton of vegetables. Like, I'm not that person that eat a ton of them, you know. I eat them really, um, honestly, I'm at the point right now where I eat a lot of vegetables because I like the taste of them. But there's other ways to get nutrients even outside of vegetables, even though vegetables can be a really good way to get nutrients. There's other ways to get nutrients. And so I eat them a little bit for the nutrients, but also because I like the taste of some of them, right? Right? And they're definitely not for calories because vegetables are not going to give you a lot of calories. So I have to get my calories from other sources, and you should also get your calories from other sources. For example, if you are prioritizing, you know, your meat, your dairy, uh, and you are eating vegetables, then, you know, you, you may get to like, let's say, 1,300 to 1,600 calories, but then you need to make up the rest of those calories and make sure that you're not restricted when it comes to your calories, because then that's going to cause a ton of other problems with your metabolism. And I've talked about that before, I'll talk about it some more. But you, you do want to make up for your calories and make sure you're— you are getting enough nutrients, because one of the things that happens when you restrict your calories is you don't get enough nutrients in your body. And you cannot thrive, you're not going to heal, you're not going to stabilize, you know, if you are not getting enough nutrients. That's just the truth, right? And so you want to make sure that you are eating enough to get those nutrients. And a lot of times those calories can be made up of carbs or fats, you know, to make up. But you definitely want to get protein. Maybe some people might eat a little less protein. I get it, and that's fine. Maybe they're not bodybuilding and things like that, they don't need as much protein. But you're still going to make up those calories from that you don't have with proteins and vegetables with fats or carbs, right? And so I'm going to, uh, give you some tips in a minute because again, I don't want you confused. I want this to be as simple as possible, and I want you to know exactly what you need to do to move forward. This does not have to be complicated. I'm so sick of all the complication and all of the, the just chaos and all of the dogmatic approaches that so many people have that are leaving you, you know, with a confusion, you know. And one of the things that I want to say is that, you know, we all understand that, you know, different diets work for different people. I've seen people thrive on different diets, but just because a diet works for one person doesn't mean that it's optimal diet. Again, if you're having gut issues because you have a suppressed immune system and you have to have a diet for that, is that really an optimal diet for everybody else just because you have that diet because you have a suppressed immune system and you cannot tolerate certain toxins that come from certain foods? And you have to also realize that one person's poison could be another person's medicine, and one person's medicine can be another person's toxins, you know. So just make sure that you are always self-aware and listening to your body, and of course avoiding the junk food and seeking nutrition that that is what you need to do because that is a common factor amongst healthy individuals. Now, if you are one of those, uh, people who are super confused and feeling overwhelmed by all of the conflicting health advice and not sure where to start, consider reaching out for my personalized coaching program. Together, what we can do is break the confusion, establish a clear and simple health plan, and create a tailored approach for a healthier, more fulfilling life. Make sure you check out the links in the description to learn more about booking your free consultation today. Now, I want to talk about some tips that's going to really help you, and I want to talk about the vegetables that you should not eat, okay? So, we've already established that you should not be eating junk food and you should be eating whole foods, but how do you do this better? How do you improve, you know, your system for doing this? Because listen, everybody needs a system. Systems are important because you are not going to rise to the level of your willpower, you will fall to the level of your system. So you need systems in place for everything. And so one of the most practical things I can tell you is just don't keep junk food in the house, okay? If you keep it in the house, you're going to reach for it, you're going to be tempted, especially when you are hungry. And there's times that you are hungry and your body tells you to do other things when you're super hungry. And so, as a matter of fact, don't even grocery shop when you're hungry, because when you— I don't know if you've ever done this before, I stuff, like went to the grocery store and I'm starving, and now I'm buying everything because everything seems so appealing because I'm hungry. And now I'm buying things that I really should not be buying, and it is just a bad idea. You want to go to the grocery store and shop when you have eaten so that you're not starving and making bad decisions. Your blood sugar done dropped, you're irritated, you're hungry, you don't have energy levels. It's just not gonna end up good for you. All right, so make sure that you eat before you grocery shop, even if it's online. Don't do it because you're gonna be tempted. And again, this is just a system. Everybody knows what to do, but you have to really have these systems in place. And then, as I spoke before, continue to prioritize protein. Make sure you're getting enough eggs in the day. Eggs are the most nutritional food items that you could possibly eat. I eat them every single day, and they help to curb, you know, the appetite of, you know, eating other junk foods and stuff like that. And then also be present with your food. You know, you want to make sure that you are mindful when you're eating. And so think about like how people, when they just go watch TV or something and they plop on the couch and they just eating a big bowl of popcorn, or they just eating junk while they're watching, they're not present with their food. So before you know it, you're eating like a zombie and you're eating on a subconscious kind of level, and you're not paying attention to what you're doing. And so then you're gonna look down and you're gonna be like, dang, I done ate all this, this junk. You done grab about 6, 7, 8 cookies. You know, it, it's easy to do. Let me just say, it's very easy to do. So be present with your food, be mindful. Look at the plate, see how much is on the plate. Um, don't just grab things just and not think about it. Eating is a thinking event, and I say this all the time, it's a thinking event. So you have to be thinking when you are eating. I'm always thinking when I'm eating. I'm, I'm thinking about, okay, what am I putting in my body? Is this nutritious? Is this gonna, um, uh, help my energy levels? Like, I'm thinking through what it is that I'm eating. It's, it's not an idle thing, it's a very dedicated, intentional thing. And I don't think it's intentional enough for a lot of people. All right, so make sure that you don't have a bunch of distractions like TV and stuff while you're eating, because then you improve your mindfulness, and that way you're going to improve your digestion. You're going to eat slower, you're going to chew your food, you're gonna, you know, pay attention to how much is on your plate. You're not going to overeat and then look up and realize that you done ate the whole bag of potato chips, you know, you done ate half the carton of ice cream. Like, people do this all the time, so I know may seem, you know, like funny or whatever, but the people do it all the time. Like, and I, and I, I personally have to stop people, you know, from going back for seconds and thirds, you know, to dessert and stuff like that. I've seen people get, you know, one or two slices of cake, and then I just stopped and I just say, do you really need that third piece of cake? Like, I don't mean to jump in the midst of your fun time with your food and everything. I don't mean for you to not have a good time, and trust me, you know, eating a piece of cake every now and then is not going to kill you. I'm just gonna be honest. But you need to limit the amount of times you do that. And if you are doing it, don't binge. If you're binge eating, then that means something about your body is screaming, I don't have enough energy, I don't have enough nutrients. You're malnutrition then, because you should not feel like you got to eat 3 and 4 pieces of cake or 10 cookies, right? So pay attention to that because that just means that you're not eating enough nutritious foods. You, you're probably low on fats, you're, you know, probably not getting enough of healthy carb sources, you know. So those are telltale signs of the fact that your body is not utilizing the food that you're eating for energy. And that is a huge problem because that actually causes problems with your mitochondria, and you're going to have trouble with chronic illnesses if your mitochondria is not functioning well and if you're not producing enough ATP and energy from your food. All right? So make sure you have mindful eating. Now, a lot of people, they get this right when they're at home, but boy, when they go out, they have problems. So again, if you're going to an event, maybe you should eat before you go to the event so that you don't overeat. I do it all the time. First of all, because I know it's not going to be good, healthy, quality food probably at the event that I'm going to, so I'm going to eat my own food first, or I'm gonna bring my food. That's just exactly what I do, you know. I do it all the time. And So again, it is all about systems. This ain't about, oh, you don't know to do this. I'm sure you know to do this, but you need systems in your place. You need accountability to make sure that this actually work. So make sure that you bring either your own food if you're going to events so that you don't overeat, or eat a little something very healthy like your protein, healthy fats, or something before you go so that even if you do eat a little processed food, you don't overeat on these processed foods because you starving. All right? Now here's another comparison that a lot of people make, because this is why sugar is deemed as evil. You know, even with fruits, a lot of people are like, okay, don't eat— don't even eat fruits. Now if you're on a ketogenic diet, I get that because you are limiting your carbs for the moment, but I don't suggest people do this for the rest of their life, honestly, because there's nothing wrong with fruits. It's just that your body don't know how to utilize glucose, and you need to get your body to learn how to burn glucose and use it for fuel, okay? And so that's the root problem And so, a lot of times people will disname fruit and stuff like that just because they might come into contact with someone who has a problem with cholesterol or diabetes, blood sugar issues, and chronic inflammation, and they are eating a lot of fruits. And so, then they start to deem fruit or healthy carbs as evil, whether it's honey or anything, and they're like, "This is really bad. You should stop eating it for the rest of your life," and stuff like that. That. And what they're doing is they're comparing it— they're comparing fruits and, and healthy carbs to junk food. They are not the same. Yes, they have sugar, but the difference between like a donut or something like that, for example, or some kind of junk food, is that it probably has a lot of unhealthy seed oils in there, okay, unhealthy fats in there. And that becomes a problem because again, when you're eating a bunch of foods that's high in fat and sugar, your body's going to prioritize burning fat, and you're going to leave sugar left over in your body because your body is not going to burn the glucose, and that's going to cause a problem. Now that's a whole nother subject, but again, that is what happens. And so the difference is like if you're eating a donut versus an apple— and I'm not even gonna say apple is the most nutritious fruit, but I'm gonna use it for example, right? If you're eating an apple versus a donut, an apple has polyphenols, it has antioxidants, it has fiber, vitamin C, magnesium, potassium, copper, copper, vitamin B6. It has all of these different vitamins that are included in this, so it does have some nutrients there along with the sugar. Okay, and hey, if your body is able to burn sugar because you're in a healthy state and your mitochondria knows how to produce ATP from glucose, you're fine. You're just going to burn it off as energy. And as a matter of fact, if you're working out and you're an athlete and you're, you know, exercising and stuff like that, you're going to have some more energy. A donut has none of these nutrients, or cakes and all of these other different things, unless you make a healthier version of it, okay? But they don't have any of these things. So, you know, you can't compare every sugar to be the same. When people like, no sugar, you can't compare every sugar to be the same, right? And so there is a, an advantage of eating whole foods in the form of like fruit or honey or even maybe potatoes, a little rice, or whatever. And avoiding processed junk. Now, if you do it together, if you're eating, you know, the processed foods and you're eating the fruit, it's going to be confusing. And then it's gonna be like, okay, your body has too much blood sugar or whatever, and we don't know what to do. Yeah, because again, you're eating all of these foods that are probably high in chemicals and toxins and food colorings and, and all kind of— and unhealthy fats and all of these other things and their anti-nutrients and all of that. And so it's going to be very confusing. So make sure that if you are eating, you know, healthy quality carbs, that you're not mixing it in with all of this unhealthy junk stuff. Because by the time you go to somebody, they're gonna just be like, you shouldn't eat any sugar at all, because they don't know where the sources are all coming from. They don't know what your lifestyle looks like. All they know is you just got too much sugar going on and your body can't burn it. So we have to hurry up and reduce this and fix this problem as quick as possible. Now now, as far as healthier versions, as I mentioned, healthier alternatives to maybe junk food, think about it like this. You know, you can do something like, you know, make your own healthy version of chips. I do it all the time. Cut up some potatoes, fry them in some avocado oil or coconut oil or lard, or, you know, just some healthier fats other than seed oils, but fry them and then put some salt on them. It at least is real food, right? So, and there are some healthier versions of chips that do just have like, you know, olive oil or avocado oil and potatoes and salt. And so they don't have all of those other ingredients. Like, look at Doritos and stuff like that, they, they're gonna have all kind of other stuff. And so look at the ingredients if you are buying healthier snacks, because that does matter, okay? But just make sure that, you know, uh, you're not eating the really, really unhealthy stuff. You know, the stuff that you see even in the checkout aisle at the store, because they put all that unhealthy junk food and candy bars and stuff like that right up there because they want you to buy it, and it's addictive. And again, most people shop when they're hungry. And so make sure that you avoid all of those unhealthy versions and make your own healthier version. Another thing I know a lot of people like is, for example, ice cream. I have my own ice cream maker, and so I can make my ice cream cream by myself, and I can regulate what is in this ice cream. See, when you're making stuff out of your own kitchen, it is always going to be healthier because you don't know where to even find all of these items that be in these processed foods. If you look on the back, it's words that you can't even pronounce. How do you know where to find these things? These things are nowhere to be found. I don't know where they find— you know how they're getting this stuff, but you really can't buy a lot of this stuff, you know what I'm saying? And nobody's going to go and buy Red Dye 40. Nobody's going to go and buy this and put it in their food. I don't care how unhealthy you are. If you cook, you're gonna cook probably a lot healthier than what you would get if you're buying processed foods. So all of these chemicals and toxins and stuff like that— nobody's gonna put carrageenan in their heavy cream. They're not gonna— if they're making something, they're not gonna add that stuff to their ice cream or anything like that. But if you go in a store, you can see this stuff in ice cream. And yes, carrageenan can get in there if you're using an ingredient like heavy cream that already has carrageenan in it. But if you were making your own heavy cream, for example, you're not going to add these things, uh, to your, uh, your heavy cream or whatever it is that you're making. I love making my own, uh, whipped cream, you know. So you want to make things on your own and have a little bit more control because this is going to allow you to eat much healthier. Look at how food has changed over the years, you know. For example, ice cream used to just be made of like raw milk, honey, organic vanilla, egg yolks, like just regular food items. Now you see ice cream, just look on the back and look at the ingredients. That's all you got to do. Start looking at the ingredients. You're going to be turned off. You're going to be like, now, now why they need all this in here? Now why did they need to add this? Like, this don't make no sense. Just like one day I went out to eat and they was cooking bacon and they was adding— and I asked them, hey, is anything that I ordered, does it have canola oil? Oh, well, we use canola oil when we make our bacon. Why? Why? Why? Bacon has its own fat. And if anything, why wouldn't you put butter in the pan, you know? So hey, you just got to be very careful. But now if you look on the back of ice cream, it has, you know, pasteurized milk, um, seed oils, refined sugar, emulsifiers. Are you going to put emulsifiers in your ice cream? When I make my ice cream, I don't put no emulsifiers in there. Am I gonna go buy that. Let me go and type up emulsifiers. Where can I find emulsifiers? Amazon. Nobody does that. You see what I'm saying? It is much better to start making your own food. This is a hack to your health. So, uh, pasteurized milk, seed oils, refined sugars, emulsifiers, food dyes are in ice cream and other horrible stuff. And so even the way food is made is so different from what it once was made, and that's because they want you addicted and they want you sick. They make more money if you're sick. Now let's even look at bread. You know, bread was once organic flour, you know, salt, water, olive oil, sourdough starter, and then maybe fermented a few days, right? Now it's, uh, GMO flour, refined bleach flour, seed oils, and it's not fermented. They got a bunch of seed oils all up in bread. Look at the back and look at the ingredients. Even your ketogenic breads that you're eating— seed oils— pay attention to that, okay? Now I do want to tell you what kind of magnesium you should have because I think it's important, because this is a mineral that a lot of people are deficient of, and most people are not eating a healthy diet to get enough magnesium and vitamin D. I suggest that especially if you're in cold states that you take vitamin be, but you want to make sure that you have adequate amounts of, you know, potassium and magnesium. Meat has them, but you do need some additional sources because you don't always get as much as you need from them. So, um, there are different magnesiums. I'm not going to go through all of them, but I'll go through about 4 of them that I think could be beneficial to you. And these are the ones that I also use. So first you have magnesium citrate. I don't use citrate as much, but citrate does support digestion and relieves constipation. So if anybody's dealing with constipation, magnesium citrate is the way to go. Now I love magnesium taurate. This helps to regulate heart rate and blood pressure. I also love magnesium glycinate, and glycinate helps to promote relaxation and it improves sleep. And then magnesium malate— I don't even know if I'm pronouncing that right. I get words wrong. You'll notice that I, I say words wrong, so just ignore that part. But malate— I, I believe it's malate, I know it's M-A-L-A-T-E— but magnesium malate helps to alleviate, uh, chronic pain, migraines, and depression even. Um, there's been some research that's shown that it helps to improve depression. And so when I take it before bed, it really helps to relax me, helps me to sleep better, and I just feel the difference of it. Now I do want to talk about the toxins because I promised I would share with you the vegetables that you should not not eat. And so vegetables, again, they have this issue with having anti-nutrients. And so, um, I'll repeat that again. Um, there are toxins like lectins that are in plants, oxalates— and I'll talk about oxalates in a minute— tannins, phytates, uh, saponins. And these can cause, you know, problems with the digestive system and other problems. I think I mentioned skin problems, mental problems, and I'm not even going into an exhaustive list with that, but they can cause a lot of problems for a lot of people. Now, a lot of times oxalates are the problem, um, that most people have is just having too many oxalates in their diet. And this can be very impactful. And so just to let you know where oxalates are, they are in like almonds and blackberries and spinach, sweet potatoes, uh, cocoa, and rhubarb. They're in a lot of different other, uh, plants. And so you want to be careful because high oxalate um, they can contribute to kidney stones, arthritis, and gut issues, and a bunch of other inflammatory problems that I'm not going to even go all the way into. And if you eat a little bit of oxalates, it's okay for most people. But let's say you're eating a bunch of them, like in the morning you have a smoothie with a bunch of spinach, and maybe you have an almond toast with some almond butter on there and a whole bowl of berries, and then for lunch you got sweet potatoes. You know, if you just do too much, it could start to be problematic. And so a lot of people will start to have problems with oxalates. And so here's what I want to say: if you're eating vegetables that's causing inflammation in the gut, gut problems, you, you notice a lot of bloating, a lot of maybe diarrhea, or, you know, pain when you eat them, you know, cruciferous vegetables even. So if you notice problems, a lot of gas afterwards, then you kind of don't have the microbiome probably to support eating all of those different vegetables. So you want to be careful about that. And it may not be because you just totally can't eat these vegetables. It may just be at the moment you're having gut issues and you need to get your microbiome healthy. And so there are some people who may not be able to eat certain vegetables now, but after they get their microbiome better, they can tolerate them a little bit more. And so again, you should not eat vegetables that destroy your gut. If you are having gut issues from the veggies or from anything, the nuts and seeds or whatever, make sure that you notice this, pay attention to it, and don't just keep eating it because you think it's healthy. It's obviously not healthy for you. And what you got to realize is that there are some things that could be healthy for another person but are not healthy for you. Like I said, somebody else, it could be medicine to them, but it could be very toxic to you. It could poison to you, and you do not want to compromise your immune system even more. Just get it healed and then see if later you can tolerate more. But don't think, oh, I know that this is quote unquote a healthy food item, so I'm just going to keep eating them because they're supposed to be this nutrient in there or this vitamin in there, and I need to put more into my eating regimen because of the minerals that it has. It may be healthy for somebody, but it's not healthy for you if you're having problems like like that. And oxalates can come in so many other foods like kale, grains, the turmeric, teas, you know, cashews, seeds, kiwi, uh, pomegranate. Like, they're in a lot of different things, and they're in some things more than others. Now, and again, we should be able to handle these things, but unfortunately there's just a lot of things that we've done to our bodies, or a lot of environmental toxins and just other things that happen, uh, to us that allows us to not be able to absorb the nutrients and really be able to tolerate these things. Even stress can cause gut problems, okay, because there is a, there's a connection with stress and gut problems, right? So you want to make sure that you're paying attention to that also, you know, what foods you can tolerate when you're stressed, because a lot of times if you're stressed, you're usually in, you know, the sympathetic system often, and your body needs really activation, you know, of recovery and the parasympathetic system to digest easily. And so pay attention to that and do not eat vegetables and other food items that will destroy your gut. I want you to remember that improving your health is a journey. It's not about getting everything perfect and having everything right, right away. You know, it's about making simple changes that can lead to big wins. By following the steps I've shared, you'll start to see improvements in your energy, your mood, and your overall well-being. So stay committed and keep moving forward. Now I want to take a moment just to thank you for joining me on this journey to demystify the confusion around health. If you found today's episode valuable, don't forget to subscribe to Health Goat Podcast for more insights and practical tips on living a healthier and more fulfilling life. Share this episode with friends or people who you know might benefit, and let's build a community of support and growth. And also, don't forget to visit the links in the description to access free resources and get customized meal plans. If you're ready to take your health to the next level and achieve lasting vitality, reach out for personalized coaching and guidance. It is designed to help you overcome these health challenges that are most likely ruining your life and sabotaging your time, your money, your relationship your energy levels, your brain functionality, your mood, and just your ability to have an enjoyable and fulfilling life. I hope you enjoyed this episode of Health Goat, and I'll see you next time.