A healthy brain equals a healthy mind. They’re not two separate entities – but one system working together.  Our mind has a direct effect on our thoughts and the way we feel regarding, well, everything!

Our thoughts influence our behaviors, our energy levels, our concentration, our mood, and how we perform.  So, why don’t we take better care of our noggins?  Well, up until recently there hasn’t been much research on the topic.

According to Brooks Kenny, executive director of Women Against Alzheimer’s, who shares in Prevention Magazine, “In the past five to 10 years, the pace of brain research has sped up in all areas, from understanding cognitive decline to identifying steps we can take to reduce our risk of dementia to developing new treatments for Alzheimer’s.”

I’m particularly interested in brain health given my battle with chronic migraine. I’m always looking for ways to optimize my ‘migraine brain’, decrease symptoms and mitigate pain.

If you really want to improve your brain and mental health

the key comes down to habits – things you do on a regular basis to optimize your brain!  In this article, I’m going to take a look at seven ways we can adjust our lifestyle to keep our brains healthy and happy.

This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you purchase through a link.

What makes a brain healthy?

First, what makes a brain healthy? Depending on your brain type, it looks different for each of us. Dr. Amen, of Amen Clinics, recognizes 16 brain types and also provides an online quiz to help jumpstart your way to a better brain. (I’m brain type #12)

However, the most accurate way to evaluate our brain is through a single-photon emission computerized tomography (SPECT) scan. This image uniquely measures radio-active substances with the use of a special 3D camera allowing physicians to see how well our brain (or other organs) are functioning and what’s at risk.

Healthy Brain Image

Unhealthy Brain Image

7 Slow Life Habits To Improve Brain Care Health

In a fast-paced world filled with constant distractions and demands, adopting a slow living lifestyle can be a game-changer for our overall well-being, including our brain health. Slow living encourages us to embrace simplicity, mindfulness, and a deliberate approach to our daily routines.

By cultivating these habits, we can optimize our brain care and unlock a sharper mind. From prioritizing restorative sleep to nourishing our bodies with nutritious foods, the path to a healthier brain begins with intentional choices. By embracing the principles of slow living and adopting these seven habits, we can lay the foundation for a sharper mind, greater focus, and a fulfilling life in today’s fast-paced world.

While it’s best to approach brain health for each person individually, there are habits we can all do to make a healthier brain for ourselves.

1. Exercise: Moving Daily

Our body and brain thrive with constant and consistent movement each day. And if you are time crunched already, you’ll be happy to know it doesn’t matter how long you walk, run or just do jumping jacks at your desk between zoom calls.

As a matter of fact, new research proves short bursts of physical activity can be just as effective as one concentrated session.

Beyond physical benefits, exercising has huge effects on our brain. Our bodies release ‘feel good’ neurotransmitters (endorphins, serotonin, and dopamine) that fight depression and help with our mental health. Working out regularly also affects the brain structure, making it more elastic and softer.

In addition, exercise has been connected to improved mood, decreased cortisol concentrations and reduced stress hormones. Overall, it’s a great place to start.

2. Up Your Nutrition Game: Nourishing the Body

As someone who lived off protein bars and coffee for several years, let me be the first to reiterate the importance of diet on brain health. It’s a big deal!

Research shows foods that help optimize brain function include: leafy greens, whole grains, nuts, berries, fish & animal based foods, dark chocolate, and other foods & spices rich in antioxidants and omega-3 fatty acids. Both brain-boosting substances help decrease inflammation and enhance brain function and development.

Omega 3 fatty acids (made of DHA & EPA fatty acids) are some of the most recognized ingredients studied. Omega-3 fatty acids are critical in the function and development of our brains because our bodies do not manufacture it. For example, in mice studies when the amount of DHA decreases, they tend to experience deficits in learning and memory. Additionally, older adults with less DHA in their blood have higher rates of aging and smaller physical brains!

Pass the salmon! If fish isn’t your thing, fish oil supplements at 1,000-2,ooo mg daily is the way to go. You want to look for something with both EPA & DHA, that is freshly caught, and is certified by a third party.

My favorite:

Nordic Naturals Omega 3 Fish Oil

3. Time Out: Finding Time to Pause

I don’t have to remind you that our fast-paced world largely contributes to chronic stress. Each day is filled with an ever-growing to do list with more tasks to complete than hours in the day. Not to mention the pressures we put on ourselves to succeed, move ahead and keep up the facade that ‘we have it altogether’.

The Harvard Gazette reports that 80% of Americans experience stress daily … and have a hard time calming their body and mind.

All of this pressure constantly wears on us, and while we can’t completely avoid all stress in our lives, we can take steps to lessen the cognitive load.

Practicing mindful breathing and meditation are powerful skills for managing our stress response and helps our mind and body feel at ease improving mental health.

An article in American Psychological Association tells us psychological scientists found that mindfulness influences two different stress pathways in the brain. By doing so, this changes our brain structures and activity in regions associated with attention and emotion regulation.

Slow down and take a time out for your mind and better your brain health in the process.

4. Catch some Zzz’s: Feel Rested

I know, I know – you don’t need another person telling you to turn off Netflix and hit the sack earlier to sleep. But the truth is, most of us need (a lot) more rest than we’re getting.

A 2021 Forbes article highlighted studies showing that “sleep deprivation leads to brain stress, cloudy thinking, and decision fatigue, plus fragmented sleep signals a vulnerability to social stress. “

Additionally, not hitting the pillow early enough makes it even harder for us to stay positive when faced with tough or difficult circumstances. (Ever feel crabby after a bad nights sleep?)

You might be surprised to learn that your brain actually stays very active while you’re snoozing away. The brain is hard at work removing toxins in your brain that build up while you are awake.

Brain scientist and author, Dr. Jill Bolte Taylor shares, ‘the cells in your brain are constantly working. They eat and they create waste, so sleep is the optimal time for the waste to be cleared out between the cells so they can actually function….”

Still not convinced? A long range study in Science Daily findings suggest “that women and men who begin sleeping more or less than 6 to 8 hours per night are subject to an accelerated cognitive decline that is equivalent to four to seven years of aging” Yikes.

With sufficient sleep we can form and maintain pathways in our brain that let us learn, create new memories, improve concentration, increase response time and better manage emotional well-being.

Nighty night!

5. Stay Hydrated: Yay for H2O!

We’ve all had that fuzzy, cloudy feeling when we’ve gone too long with out food or drink. It’s our brain telling us it needs some loving, especially H20! Our bodies are 70% water and almost every bodily function is dependent on it.

Several research studies show cognitive function decreases by approximately 5% with as little as 1% dehydration.

Keeping up with your water intake increases blood flow and oxygen to the brain which helps concentration, cognition, and memories — not to mention, improves mood & emotions. Oh, and drinking up keeps pesky headaches at bay — a big one for me!

I would always get some of my worst migraines after a long training or race day when I didn’t hydrate properly and my body got into a deep state of dehydration. Not only did this take hours (and sometimes days!) to correct and re-balance electrolytes, but my brain ‘just didn’t work’ well affecting all areas of my life.

If only I knew that my prolonged dehydration was causing my brain to age prematurely! Eek. Our grey matter shrinks (in size and mass) when we’re not drinking enough water on a regular basis. Do you need another reason to chug?

So, how much water do we need?

This is the age-old question – right? The Mayo Clinic quoted in The U.S. National Academies of Sciences, Engineering, and Medicine recommends daily fluid intake as:

• 3.7 liters of fluids a day for men
• 2.7 liters of fluids a day for women

Note: this doesn’t take into account, exercise, environment, or other health conditions that may increase the need for water intake. However, 2-3 liters (or half your body weight in ounces) is a good general recommendation to strive towards.

Btw, my fav new water bottle for tracking my water intake is of course the Stanley. Not only does it have a lifetime warranty, it’s eco-friendly with stainless steel (no plastic!) and 100% recyclable.

Upping our water intake will contribute to our brain function and support our body as a whole!

Sip away…

5. Hit the Books:

If you’re only reading your social media feeds or scores of the latest football game, listen up! By making reading a habit, connections in your brain strengthen — this improves your memory, concentration and mood.

Sabrina Romanoff, PsyD, was quoted in Insider saying, “Reading material that requires thought, consideration, and effort to metabolize what’s being described leads to the creation of new neurons in your brain,” Romanoff says. “These neurons also increase new neuronal connections, both with each other and older networks, which accelerates processing speed.”

Not to mention, studies show that frequent reading protects against cognitive decline as we age and may even help you live longer!? Studies report 20% mortality decrease vs. non-readers!

The hubs and I started upping our reading this summer with the goal of reading 10-pages of non-fiction a day. I started sleeping better when reading before bed (instead of watching reruns of Gilmore Girls and Friends to drift off…), I began writing more, and Paul and I have much more to talk about! Win-Win

7. Say Goodbye to the Gaunga: Bye, bye Marijuana

We were taught in the 90’s, “this is your brain, this is your brain on drugs’ with an egg cracking open into a hot skillet. Now, with the legalization of marijuana in many states I have to wonder, do we still raise the same level of caution?

According to the National Conference of State Legislatures (NCSL), as of February 3, 2022, 37 states, three territories and the District of Columbia allow the medical use of cannabis products.

While listening to the podcast I mentioned earlier with Dr. Amen on Jay Shetty’s ON Purpose Show, I was shocked to learn the uptick in marijuana (after legalization in many states) had trickled down to babies, with to a 1700% increase in babies being born with weed in their systems.

While adults have found many beneficial uses – from lowering blood pressure to fighting cancer — cannabis has significant detrimental effects on babies and kids.

The CDC (Centers for Disease Control & Prevention) shares, “Using marijuana before age 18 may affect how the brain builds connections for functions like attention, memory, and learning. Marijuana’s effects on attention, memory, and learning may last a long time or even be permanent”.

Worried because you tried marijuana while you were younger? Don’t stress just yet — there are many factors that go into how it impacts our brains. For example, the strength , how often and how early it was used, and whether you used other substances (alcohol/ tobacco) during the same time.

What affects brain health the most?

Heads up! Brain injury is the number one cause of cause cognitive impairment and Alzheimer’s disease. Be smart and wear seat belts and helmets when you do contact sports, ride motor bikes, cycle, or hit the slopes. Also, note that helmets have a ‘shelf life’ and should be replaced approximately every five years. Take a look at yours today!

Pay attention to your body

On average, the brain is said to have about 100 billion neurons which are firing and passing signals to each other as many as 1,000 trillion times. Crazy to think about, right?

To improve our brain health we can start by doing a self-check. Our brain is good at sending messages when it doesn’t have good health. Are you feeling extra fatigued, cloudy, and/or anxious? Take note!

How do I check my brain health?

Still curious about your brain health and looking for ways to further evaluate? With brain SPECT imaging technology doctors can measure blood flow, neural activity, and the shape of your brain to diagnose and recommend treatment.

The Wrap-Up

Practicing good brain care is a conscious choice to improve your life. Everything that happens to your brain positively – or negatively – can make an impact. The good news? If your brain health is on the fritz, you can improve it! When we adopt the 7 Brain Care Habits every day we can improve our quality of life and the lives of those around us.

Healthy Brains = Happy Life.

Xo, jules

Reminder: I am not a doctor or health professional — I am simply sharing my learnings and experiences! To learn more about brain care or research doctors, check out Dr. Amen’s Clinic page.

If you’ve been following my journey, you know that burnout has been a harsh teacher for me. Gone are the days when long endurance rides, Ironman triathlons, and marathons were my identity. 

Now, as someone who’s hit that dreaded burnout wall and lived to tell the tale, my perspective on exercise has dramatically shifted. 

And guess what? I’ve never felt better.

Why the Change?

The turning point for me wasn’t just a feeling of physical, mental, and emotional depletion; it was being diagnosed with a chronic illness that forced me into a period of mandatory rest. 

This uninvited pause was a wake-up call, pushing me to reassess my relationship with exercise and work. 

I realized my intense training and ambitious goals had led me into a vicious cycle of burnout that was affecting more than just my physical health. 

It impacted my self-esteem, relationships, and even my nutritional choices.

No longer could it be just another box to tick off or a way to prove my self-worth. This transformation wasn’t merely about swapping out one set of exercises for another; it was a paradigm shift. 

I run now because it brings me joy – I don’t run because I have to prove something. 

Running: Quality Over Quantity

Today, my focus has moved from clocking crazy miles to focusing on the quality of my workouts. I run four days a week, with a strict limit—no more than 13 miles at a time. 

As a matter of fact, my long runs are now a feel-good 8-10 miles, which has been a refreshing change from my earlier, more strenuous routines.  (Not to mention the time I get back in my day!)  I usually run ‘long’ on Thursday mornings to further free up my weekends to live a normal life again  

The Science Behind Shorter Runs

The decision to switch to shorter, more intense runs was done with the help of my run coach, Jason Spears. (I use a coach nowadays to help me stay in the sweet spot rather than pushing my body to its outer limits!)

As a matter of fact, studies show that these shorter, high-intensity runs can deliver the same cardiovascular perks as those grueling long runs, but without beating up my body in the process. 

And let’s be real: after my experiences with overuse injuries and the toll that excessive running took on my already vulnerable health, minimizing that risk became a priority for me on my healing journey.

I never want to go back to that state of burnout and illness ever again!

The Power of Weight Training

Strength training was something I often skipped when I was deep into the Ironman scene. I mean, who has the time or energy to even look at a dumbbell when you’re clocking in so many miles swimming, biking, and running? 

But times have changed, especially now that I’ve hit the milestone of my fabulous 40s. Prioritizing muscle mass, bone density, and joint health has moved to the forefront of my fitness goals.

I include weight training three days a week – usually on Mondays, Wednesdays & Fridays – alternating upper and lower body. It usually takes me 30 mins (or less!), which I love because I’m not slugging away for hours to get the benefits. 

If you’re interested in my strength workouts, give me a holler and I’ll share! 

Why EPOC Matters

Another reason I love weight training is that it promotes EPOC, or Excess Post-Exercise Oxygen Consumption.  

What’s that? EPOC helps you burn more calories even when you’re resting. It’s like your body’s way of saying thank you for putting it through a rigorous weight-training session. 

Weight training increases your metabolic rate and keeps it elevated for hours, even days, after your workout. (More than running or any cardio)

So grab those weights

Nutrition: The Animal-Based Advantage

I used to live on coffee and protein bars… and let me be the first to tell you, that’s just NOT sustainable. 

Now, when it comes to nutrition, I’ve chosen to lean into an animal-based diet and, trust me, the difference has been night and day. 

We often overlook the role nutrition plays in recovery, but it’s sooooooo important! I’ve moved to focus on animal-based foods because of their nutrient density, which I’ve found significantly shortens my recovery time and enhances my overall well-being. (And help me kick chronic illness!)

Animal products offer high-quality protein that’s complete with all nine essential amino acids, making it easier for the body to repair tissues and muscles post-workout. 

Plus, these nutrients are generally more bioavailable in animal-based foods, meaning your body can absorb and utilize them more efficiently compared to plant-based sources.

READ: I gained 10lbs on Animal-Based Diet (Why I’m sticking with it)

Rest Days and Yoga

Ah, the often-overlooked but oh-so-important rest days! My ‘rest days’ used to be an hour swim plus 2-3 miles easy runs…. Doesn’t sound like rest, does it? 

Now, rest days have become a non-negotiable part of my routine, and I usually take a complete day off either on Fridays or Sundays. 

It hasn’t been easy to completely let go, but I feel WAY less guilty or restless for not squeezing in yet another training session. I remind myself that tomorrow is another day, a day I can get back to my workout routine and to enjoy the downtime… 

I’ve also sprinkled in some yoga sessions a few times a month, typically on my designated rest days. Yoga doesn’t just make you more flexible physically; it’s a form of active recovery that can significantly reduce symptoms of stress and anxiety 

It’s like hitting the reset button for both my body and mind… I love it!

The Takeaway: Listen to Your Body

So here’s the final, most critical takeaway: Listen to your body. 

While having a structured workout plan from platforms like TrainingPeaks can be incredibly useful, remember that these plans are guidelines, not commandments etched in stone. 

Your body knows when it needs rest, and it will send signals—some subtle, some not so subtle—that you should not ignore. 

From my own journey through burnout and chronic illness, I’ve learned to become finely attuned to what my body is telling me. Whether it’s a twinge of pain, a lack of motivation, or just a sense that something is off, I’ve found value in listening to what my body is trying to tell me.

Remember: No app or platform can ever know you as intimately as you know yourself.

Conclusion

I may not have all the answers, but I’ve learned A LOT from my challenging journey through burnout and chronic illness. 

Life is all about balance, and neglecting your health for the sake of so-called ‘productivity’ or ‘achievement’ is a gamble that’s not worth taking. 

Remember, life is more of a marathon than a sprint. Each step, each choice, matters in the grand scheme of things. The decisions you make today show up tomorrow… 

I’m cheering you on!

XO,

Jules

As if you needed another reason to workout? 

But a new study revealed that working out for just 30 minutes, three days a week, for six weeks boosts your gut microbes. 

Now, here’s the thing—you need the right kind of exercise to get those endorphins flowing and enjoy those gut-healthy perks. 

Otherwise, you might unintentionally harm your gut’s delicate balance. I speak from experience…I overexercised my gut into a mess!

How to Exercise for Gut Health | 3 Tips

Here are my tips on the best exercise for gut health…let’s go!

1. Try Low-Intensity Cardio 

You probably know that moving your body gets things moving inside your gut too.  And if you’re looking to improve your gut health or dealing with GI issues, adding some low-intensity and low-impact exercises into your workout routine can help.

Why low impact?  When you do high-intensity exercises, your body shifts blood flow from your digestive tract to your muscles so they can perform, but this causes slowdowns and stress  in your digestive system. 

(Think of the runner trots!) eek

Focus on low-impact workouts with activities like strength training, yoga, rowing, or swimming.

Bonus tip… when you get out in nature, it’s even better, as being in nature is known to relieve stress which indirectly helps your gut!

2. Focus on Mindfulness Activities

Speaking of stress relief – let’s talk about all mindfulness activities to help your gut.

As someone who has struggled with health issues in the past, I know how frustrating it can be to feel like you have no control over your own body. 

That’s why I started incorporating mindfulness activities into my daily routine – and it’s made such a difference! 

Whether it’s taking a few moments to meditate, doing some gentle yoga, or simply taking a deep breath and focusing on the present moment, these activities have helped me to feel more in tune with my body and to better manage my symptoms. 

Here’s my workout routine you can use too: 

• Two days of resistance training
• Two days of yoga,
• One long hike (on the weekend)

Remember, it’s important to look forward to your workouts and not stress about them, as stress can worsen GI problems. 

So, choose the exercises you love!

3. Keep HIIT in the Mix

HIIT workouts offer more than just an energy and mood boost – they can also provide major gut-health benefits unless you’re already suffering from gastrointestinal issues. (In that case, see point #1 above….)

After some research, I decided to incorporate some HIIT workouts and activities into my routine to benefit my gut health! HIIT, short for High-Intensity Interval Training, has been shown to help with gut microbiome diversity and improve overall gut health. (The keyword here is short!)

But, overdoing it with HIIT (or endurance training) can actually cause inflammation in the gut, so it’s important to limit these workouts and activities. 

Personally, I recommend no more than three times a week of HIIT( on non-consecutive days…)

It’s all about finding a balance and incorporating a variety of workouts and activities into your routine.

The Wrap – Best Exercise for Gut Health 

Ultimately, I have become an advocate for mindful exercise and gut health. Maintaining a balance between low-impact activities and HIIT & endurance workouts has helped my body to function without unnecessary inflammation causing more chronic symptoms. 

I strongly believe the most important aspect of any fitness regime is self-care, as it is essential to listen to one’s body signals and understand its limitations. 

We’re not machines, nor should we try to be!

Take care of you…

XO 

jules

How To Recover From Burnout (My 5 Tips)

HOW TO BE THE PERSON YOU ARE ON VACATION (AND AVOID BURNOUT)

Why You Need to Try a Mid-Year Review

The Reality of Sugar & Gut Inflammation (What you need to know!)

EXACTLY HOW I’M HEALING MY CHRONIC MIGRAINES

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Probiotics and fiber are often hailed as gut health superheroes, but they can’t do it all alone. What vitamins are good for gut health?

Other (essential) vitamins also play a crucial role in balancing your microbiome, boosting gut-associated immunity, and lowering the risk of inflammatory bowel disease (IBD). 

According to the National Institutes of Health (NIH), a well-balanced diet can provide all the necessary vitamins – but it’s critical we’re getting the RIGHT ones. 

Let’s take a look at the key vitamins for healthy digestion and discover how to incorporate them into your eating habits.

Why Vitamins are Essential for Gut Health

Your gut does more than just digest food – it’s a remarkable system lined with gut-associated lymphoid tissue (GALT) that plays a crucial role in maintaining overall health. 

When your gut lacks essential nutrients, your immune system can become overactive. This can result in chronic inflammation and increased intestinal permeability, commonly known as leaky gut. 

A more permeable gut lining allows bacterial byproducts and toxins from food to enter your bloodstream, triggering even more immune activity and inflammation. Leaky gut may also contribute to the development of certain autoimmune disorders. (It did for me, and it took forever to be healthy!) 

Luckily, maintaining a healthy and diverse microbiome can prevent a leaky gut and its associated symptoms. 

Best Vitamins for Good Gut Health

So what are the essential vitamins for gut health and to prevent that pesky leaky gut?

1. B Vitamins

B vitamins are crucial for maintaining a healthy digestive system. They can be found in a variety of foods, such as fish, poultry, meat, dairy products, leafy greens, and beans. These vitamins play a key role in forming red blood cells and converting the food you eat into energy.  Here are the B’s you need: 

B1 (Thiamine)

This vitamin helps convert carbohydrates into energy for your cells and regulates appetite.

B3 (Niacin)

Niacin is important for various functions in your digestive tract, including the breakdown of carbohydrates, fats, and alcohol. A deficiency in niacin can lead to pellagra, a disease that causes severe vomiting and diarrhea.

B6 (Pyridoxine)

B6 aids in the digestion of dietary protein, supporting your digestive system’s ability to process the protein you consume.

Biotin: 

This B vitamin assists in cholesterol production and aids in processing proteins, carbohydrates, and fatty acids in your digestive system.

B12 (Cobalamin) 

B12 plays a vital role in the nervous system, blood cell production, and the body’s use of folic acid and carbohydrates. A deficiency in B12 can lead to anemia.

Quick note:  The crucial thing to note about vitamin B12 is that it can only be obtained from animal-based foods. For all the vegans out there, fret not! You can still meet your B12 needs by supplementing with 50 to 250 micrograms of cyanocobalamin daily or 2,000 to 2,500 micrograms weekly. 

Although most Americans obtain sufficient B vitamins from their diet, supplements may be beneficial for some individuals – especially those who are active or battling chronic conditions. 

(Obviously, it’s always a good idea to check with your doc before you start supplementing with ANYTHING!) For example, if you start tossing back a lot of Biotin this could cause errors in your thyroid labs…. Can you tell I’ve been a victim of this? Wink  

2. Vitamin C

Vitamin C has antioxidant properties that may help reduce gut inflammation. Studies suggest it could positively impact the microbiome. 

Yes, in addition to its well-known association with the immune system and preventing colds, this essential vitamin also supports digestion and promotes healthy teeth and gums, and aids iron absorption.

You can find vitamin C in daily multivitamins and standalone supplements, but there are also numerous excellent food sources that are even better such as

• Citrus fruits 
• Berries
• Tomatoes
• Peppers  
• Broccoli
• Fortified cereals

3. Vitamin D

Vitamin D can help improve the function of your gut barrier and reduce inflammation, and it plays a vital role in the functioning of your nerves, muscles, and immune system. And maintaining healthy levels of Vitamin D is even associated with a lower risk of colon cancer.

So, how can you get enough Vitamin D? Well, there are three ways: 

• Sunlight exposure
• Vitamin D-rich foods like egg yolks and saltwater fish, and supplements. 
• Supplements 

Did you know? Vitamin D acts as a hormone, not just a vitamin. Our skin produces vitamin D when exposed to sunlight, while only a small amount is obtained from food (around 10% of vitamin D). This is why I choose to supplement, and maybe you should too  

4. Vitamin A

Vitamin A plays a crucial role in cell growth and differentiation, helping cells specialize and mature. It also supports the production of mucin, proteins that line and safeguard the gut. 

A healthy, resilient gut barrier is often linked to sufficient vitamin A intake. Plus, vitamin A may possess antimicrobial properties, helping to prevent gut infections and reducing the risk of pathogens through the gut wall.

So how can you get Vitamin A?

• Colorful fruits (Berries, apples, watermelon)
• Bright-colored veggies (sweet potatoes, carrots, kale, and dark greens)
• Liver (try it in jerky!)
• Milk

Note: While vitamin A isn’t directly involved in digestion, certain gastrointestinal conditions can heighten the risk of vitamin A deficiency. 

Why Vitamins for Gut Health?

Taking care of your gut health is crucial for a well-balanced and nourishing diet. Your gut houses millions of bacteria that play a vital role in digestion, nutrient absorption, and supporting your immune system. 

In fact, did you know that 80% of your immune system resides in your digestive tract? These beneficial bacteria work hard to keep the harmful ones under control by competing for space and resources. 

However, when the good microbes are lacking or outnumbered (like after taking antibiotics), it leaves you more vulnerable to illnesses and infections.

Supplementing Vitamins for Gut Health 

You may be wondering, what can you do to maintain a healthy gut? Fortunately, various vitamins can help improve your gut health. While I’ve covered some of the most important ones here, I know first hand how difficult it can be to get them all of them through your diet alone 

That’s where supplements come in handy. They can fill in the nutritional gaps and ensure you’re getting the essential vitamins for a healthy gut.

The Wrap – Vitamins for Good Gut Health 

When it comes to keeping your gut healthy, vitamins play an important role. Not only can you include them in your diet in the form of food sources, but also through supplements. 

Ultimately, what matters most is that you feed yourself the right foods and nourish your body with what it needs so you can enjoy balanced gut health. 

We are what we eat!  

XO,

jules

How To Recover From Burnout (My 5 Tips)

HOW TO BE THE PERSON YOU ARE ON VACATION (AND AVOID BURNOUT)

Why You Need to Try a Mid-Year Review

The Reality of Sugar & Gut Inflammation (What you need to know!)

EXACTLY HOW I’M HEALING MY CHRONIC MIGRAINES

View all stories

Take one look at the nutrition aisle of your local grocery store, and you’ll see that gut health has become a major focus for many people. 

From probiotic drinks to high-fiber supplements, options abound when it comes to promoting optimal digestive system health. 

Of all these options, though, there is perhaps no healthier and tastier way to promote gut healing than chia pudding. 

Why? Chia seeds are rich in healthy fats, protein, fiber, and other essential vitamins and minerals that can help balance out the microbiota in our bellies—resulting in improved digestion, mental clarity, mood stabilization, and even weight loss! 

Let’s dive into the benefits of chia pudding and how you can incorporate this yummy seed into your routine.

What is Chia Pudding? 

Chia pudding is made from chia seeds, which come from a Mexican plant in the mint family.   This tasty treat boasts plenty of benefits that contribute to overall wellness. 

Loaded with omega-3 fatty acids that boost heart and joint health, improve memory, and provide crucial nutrients, chia pudding is a real winner. 

Plus, it can help balance blood sugar and offers antioxidants and minerals like potassium, iron, and calcium. 

Why Chia Pudding is Beneficial for Gut Health & Healing

Chia pudding has risen in popularity as a healthy and easy-to-make choice for promoting gut health and healing. 

1. Rich in Protein

These tiny powerhouses are packed with protein, making them a fantastic plant-based source for vegetarians and vegans. Not only that, but they contain all nine essential amino acids that your body needs.

2. Loaded with Fiber

But that’s not all – chia seeds are also loaded with fiber, helping you protect against health issues like colon inflammation, high cholesterol, obesity, and even cancer. Say goodbye to constipation with a delicious bowl of chia pudding!

3. Boosts Antioxidants

Did we mention the antioxidants? These little seeds are bursting with them. Antioxidants are crucial in fighting off free radicals that can harm your cells and lead to various health problems. Keep your body in tip-top shape and ward off aging with these natural defenders.

4. Aids in Bone Health

Last but not least, let’s not forget about your bones. Chia seeds are an incredible source of calcium, magnesium, and manganese, all essential for strong and healthy bones. In fact, they even contain more calcium per gram than your typical dairy products. So go ahead and indulge in a delightful chia pudding made with seeds and milk!

5. Improved Gut Health

Finally, some studies suggest that chia seeds may improve intestinal health by increasing the thickness of intestinal muscle layers and enhancing the function of villi, which aid in food absorption.  Plus, chia seeds may support the growth of beneficial gut bacteria, such as Enterococcus spp and Lactobacillus spp, which play important roles in digestion and overall health, keeping chronic illness at bay.

How to make your own chia pudding at home

As a dedicated follower of nutritious recipes and a healthy gut, I want to share my passion for magical chia pudding. You can enjoy it any time of day, whether as a snack, breakfast, or even dessert. 

Let’s get started with this simple two-ingredient recipe that serves one person.

Ingredients:

1/2 cup of milk (choose from low-fat, non-fat, soy, almond, coconut, rice, hemp, or other unsweetened non-dairy alternatives)

2 tablespoons of whole chia seeds (not ground)

Instructions:

In a small bowl, mix milk and your chia seeds. Thoroughly stir.

Refrigerate the mixture for optimal results for at least 3 hours or overnight.

Stir again before consuming.

Customize your chia pudding with a variety of toppings to try out more flavors!

Recipes for delicious chia puddings to get the most out of your gut health journey

If you’re passionate about gut health, you’ve got to try chia pudding! Chia seeds are super versatile and can easily be incorporated into your diet. Plus, chia pudding is a delicious and nourishing way to enjoy these tiny seeds while supporting digestive wellness. 

Here are some delicious chia pudding recipes that will take your gut health game to the next level:

Quick and Easy Chia Pudding:

Looking for a fuss-free option? This recipe is a winner. In a mason jar, combine chia seeds with unsweetened soy milk, almond milk, or rice milk, along with a dash of pure vanilla extract. Refrigerate overnight, and in the morning, you can customize your pudding with dried fruit, unsweetened coconut flakes, cacao nibs, or fresh fruit. The possibilities are endless, and this recipe allows for creativity and personalization.

Pumpkin Spice Chia Pudding:

This seasonal treat combines chia seeds with coconut milk, pumpkin puree, pumpkin pie spice, and a touch of brown sugar. It’s perfect for autumn and oh-so-flavorful. Simply mix the ingredients in a jar or container, refrigerate for at least four hours or overnight, and enjoy the creaminess of pumpkin spice chia pudding.

Low-Carb Plum Cheesecake Chia Pudding:

Watching your carb intake like me? Give this recipe a try. With only four ingredients, including chia seeds, almond milk, plum, and cream cheese, you can create a decadent and low-carb chia pudding that satisfies your sweet tooth without compromising your dietary goals.  It’s a guilt-free dessert that anyone can enjoy.

Banana Bread Chia Pudding:

If you’re a fan of banana bread, then you’ll love this chia pudding variation. By combining chia seeds with ripe bananas, almond milk, cinnamon, and a touch of maple syrup, you can recreate the comforting taste of banana bread in a nutritious pudding. It’s the perfect way to have your favorite flavors and nourish your gut at the same time.

Nutrition Facts of Chia Seeds 

Chia seeds are a nutritional powerhouse packed with beneficial nutrients that can lead to improved digestive health and overall well-being. 

With just 3.5 ounces (100 grams) of chia seeds containing an impressive 486 calories, 16.5 grams of protein, and 34.4 grams of fiber, they’re a great addition to your diet. 

And that’s not all: chia seeds are also rich in heart-healthy omega-3 fatty acids, surpassing even flaxseeds as the best-known plant-based source. 

My Take on Chia Pudding for Gut Health 

Through my own journey of natural healing, I’ve discovered how important gut health is for overall wellness and healing.  I’ve realized that sometimes we need to add things instead of always taking away foods from our diet with extreme elimination diets. 

That’s when chia pudding captured my attention ….as I mentioned, these little powerhouses are a rich source of fiber, calcium, magnesium, and phosphorus, making them a fantastic addition to any gut-healthy diet. 

And when you’re sick, you’ll try anything to help heal your body and bring down inflammation!  

The Wrap: Chia Pudding for Gut Health 

We’ve seen how chia pudding is full of healthy and healing benefits for our gut health. Not only can this tasty dessert help to nourish your gut, but you can get creative and have fun adding your own mix-ins and toppings. 

When you choose nutrient-dense ingredients like honey, cacao chips, blackberries, or goji berries when customizing it, you’re giving your body the healing boost it needs to bounce back from illnesses or digestive struggles quickly.

Go ahead, give it a try…. Your gut will thank you.

XO,

jules

If you’re anything like me, nothing gets me going in the morning quite like a good cup of coffee. But what if I told you there was a way to not only start your day with a jolt of caffeine but also improve your gut health? 

What about adding collagen to coffee? Let’s dive into the benefits of collagen-infused coffee and why it should be a part of your daily routine.

This post may contain affiliate links, meaning I may receive a small commission, at no cost, if you purchase through a link.

First: Understanding Gut Health

Gut health may not be the sexiest topic out there, but let me tell you, it’s definitely one worth paying attention to! 

Did you know that your gut is home to over 100 trillion microorganisms, including bacteria, viruses, and fungi? Yup, you read that right. 

And while some of those microorganisms are harmful, there are good bacteria that we need and are beneficial to help keep the immune system, digestion, and overall health in tip-top shape. 

So, if you’ve been feeling off lately, it might be worth taking a closer look at your gut health and things you can do to improve it. 

Like, add collagen to your coffee? 

Bottom line: show your gut some love, and it will love you right back!

Benefits of Collagen Supplements for Gut Health 

Collagen’s amino acid composition provides nourishing benefits for gut health and digestion and adding collagen powder might be just the ticket! 

For example, glutamine in collagen powder works to heal and protect the intestinal lining, a key defense against toxins and pathogens (Think: Leaky Gut Syndrome, yet!) 

Plus, glycine, an amino acid in collagen supplements, has the potential to repair damage and soothe inflammation. 

By working to provide a solid intestinal barrier and balanced gut microbiome, collagen helps nutrient absorption and immune function. 

By reducing digestive inflammation and promoting a healthy inner ecosystem, collagen can improve gut health from the inside out.

When combined with coffee, not only does it create a delicious and creamy drink, but it also has the potential to improve digestion and boost overall health.

Coffee with Collagen: A Powerful Duo for Gut Health

Collagen-infused coffee is the latest hot wellness trend. By mixing collagen powder into your morning brew, you get a convenient dose of gut-healthy nutrients along with your caffeine fix. 

Collagen provides a hefty dose of protein and amino acids that are essential for tissue repair and reducing inflammation. 

Plus, as mentioned above, studies show collagen can help heal a leaky gut and soothe inflammation in the digestive system. 

The warm, comforting effects of coffee pair nicely with these gut benefits for a nourishing morning drink that fuels your body and mind. 

Blending collagen into your coffee is an effortless hack worth trying for improved gut health and healing.

So, the next time you fire up your coffee maker, consider giving your java a collagen boost.

How to Incorporate Collagen Powder into Your Coffee Routine

When incorporating collagen into your coffee routine, look for collagen powders from reputable brands that use sustainably-sourced ingredients. 

For example, Vital Proteins Collagen offers a range of collagen powders that are known for their quality ingredients, versatility, and ability to blend into any beverage, specifically hot beverages like coffee!  

Plus, they offer yummy flavors to give your java a boost – like vanilla and chocolate. And creamers too!

Then, go ahead and customize your dosage and flavor profiles to craft the perfect collagen-infused coffee to nourish and heal your gut. Experiment a little and find what works for you

Pro Tip: I keep the collagen right next to our Keurig, so I always remember to add it to my morning coffee – try it!  

Other Tips for Supporting Gut Health

Gut health is more than just what you drink (and eat!!)  Many factors play a role in keeping your digestive system happy and healthy. 

Eat a Variety of Whole Foods

First off, make sure you’re eating a variety of fiber-rich foods. This supports the growth of healthy gut bacteria and helps keep the diversity of your gut microbiome in check. 

I’m talking fruits, veggies, whole grains, legumes – you know the drill.  Not to mention animal-based proteins are known for nourishing and healing the gut because of their higher nutrient profile compared to plant proteins.  Pass the steak!

Add a Probiotic Supplement 

Another thing to consider is incorporating probiotic-rich foods into your diet or even taking probiotic supplements. 

These introduce good bacteria into your digestive system, which can help maintain a healthy microbe balance and overall gut health.

My favorite probiotic is by Standard Process – give ProSymbiotic a try! 

Limit Stress

When we’re feeling frazzled and stressed, it sends a signal to our gut that essentially puts it on alert, leading to inflammation and a weakened immune system. 

But, when we take steps to chill out, such as deep breathing, exercise, journal, or even laughter (yes, really!), our gut can benefit in a major way.  

Bottom line: taking time to de-stress is so worth it!

Download my Soul Care Journal for 30-Days of Guided Journal Prompts to help you release stress and get back to your best healthy self!

Hit the Sack

Studies have shown that there’s a strong connection between good sleep and good gut health. When we’re sleep-deprived, our gut microbiome can get all out of whack, which can lead to inflammation, digestive problems, and even weight gain. Yikes

So next time your bed is calling your name, remember that it’s not just for your brain – it’s for your belly too!

The Wrap – Improving Gut Health with Coffee & Collagen Supplement

Collagen-infused coffee is a delicious and easy way to incorporate gut-healing benefits into your daily routine. 

From reducing inflammation to supporting a healthy gut and glowing skin, collagen has an array of health benefits. 

And with convenient powder form and a variety of flavors available, it’s never been easier to enjoy the healing benefits of collagen in your coffee. 

So switch up your morning routine and try a cup of collagen-infused coffee – your gut and tastebuds will thank you!

Coffee Cheers!

XO,

Jules

FAQs about Collagen Coffee Benefits for Gut Health

1. How much collagen should I add to my cup of coffee?

The recommended amount of collagen to add to a cup of coffee may vary depending on your goals and the specific collagen product used. For example, Vital Proteins recommends two scoops or, 1-2 tablespoon or 20 grams of hydrolyzed collagen protein to your coffee for optimal benefits.  But add collagen as you see fit.

2. Does heat affect the quality of collagen protein in coffee?

Exposing collagen to high temperatures can cause them to undergo some structural change. However, collagen peptides are typically designed to withstand higher temperatures, making them suitable for adding to a hot beverage like coffee 

3. What are the benefits of combining collagen and coffee?

Most collagen supplements provide various benefits for skin elasticity, hair growth, stronger connective tissue for joint health, and improved muscle mass, bones, and gut health.  And coffee contains antioxidant and nootropic properties known to improve gut and healing as well. 

A high quality collagen powder paired with coffee can be a WIN-WIN!

4. Can I customize my collagen coffee with other ingredients?

Yes, you can personalize your collagen coffee by adding some of your other favorite ingredients. (Or add more collagen!) Some popular additions include butter or MCT oil, creating a bulletproof coffee. Or add in your favorite flavored protein powder – the sky’s the limit!  Just remember, if health is your goal keep the coffee healthy by adding extra sugars and unnecessary fillers. 

5. Are there any potential side effects or considerations when adding collagen to your morning coffee routine?

Collagen is generally considered safe for consumption, and most people tolerate it well. But with any dietary supplement, individual sensitivities or allergies can occur. It’s advisable to start with a small amount and monitor your body’s response and to double check with your doc!

Are you ready to make a shift in your health and wellness journey? If so, it may be time to explore the wonders of an animal-based diet.

I have people ask me daily how I healed from chronic migraines & illness.  Well, my secret weapon is switching to animal-based foods!  They provide the most bioavailable nutrients with the lowest plant toxins, making them a healthy and healing choice for optimal health.

Combining the latest research with my personal experience, I’ll share all you need to know to get started for yourself!

Meating” Your Nutritional Needs: The Best Animal-Based Proteins for Optimal Health

If you’re trying to heal from chronic illness or simply improve your overall health, animal-based proteins are where it’s at!  Let’s take a look at 5 of the best:

Grass-Fed Beef

First on the list is Grass-fed beef – it’s considered the king of animal proteins due to its high nutrient density, including high levels of protein, omega-3 fatty acids, and conjugated linoleic acid (CLA), which has been shown to have potential health benefits such as reducing inflammation and improving heart health. 

Additionally, grass-fed beef is typically lower in saturated fat and higher in healthy fats compared to grain-fed beef.

Pasture-Raised Pork

While pork has gotten a bad reputation in the past due to concerns about its fat content, pasture-raised pork is actually a healthy and tasty alternative to beef. 

Pasture-raised pork is leaner than conventional pork and contains higher levels of omega-3 fatty acids, which have been linked to a range of health benefits, including reduced inflammation and improved heart health.

Pasture-Raised Chicken

Chicken is often considered the go-to protein source for many due to its versatility and affordability. 

Pasture-raised chicken is a healthier option compared to conventionally raised chicken, as it is typically leaner and contains higher levels of omega-3 fatty acids.

Pasture-Raised Lamb

For those looking for a nutrient-dense and delicious choice, pasture-raised lamb is an excellent option because lamb is high in protein, vitamins, and minerals, including iron, zinc, and vitamin B12. 

Additionally, lamb is often grass-fed and free-range, which means it is a healthier option than conventionally raised lamb.

Wild-Caught Fish

Wild-caught fish is rich in omega-3 fatty acids and other essential nutrients, such as vitamin D and selenium. 

Omega-3s have been linked to a range of health benefits, including reduced inflammation, improved heart health, and better brain function.

Offal Good for You: The Benefits of Organ Meats

Organ meats, also known as offal, are a highly nutritious and often overlooked part of the animal-based diet. Organ meats are nutritional powerhouses, containing high amounts of essential nutrients that are often lacking in other foods.

Admittedly, I’m not one to include a lot of organ meats, but let’s explore the benefits of incorporating them into your diet, plus some of the best ones to include….

Some of the best organ meats to include in your diet are liver, heart, kidney, tongue, and brain. These meats are all rich in essential nutrients and can be prepared in a variety of ways. 

If you’re new to eating organ meats (like me!), it can be helpful to start with milder-tasting meats such as liver or heart. 

For example, I get Carnivore Crisps liver & heart jerky or take Heart and Soil supplements to get my organ meats into my diet easily.

Fat Is Phat: The Importance of Healthy Fats in Your Diet

Fat is often demonized in our culture, but it is actually an essential nutrient that plays a crucial role in our overall health and well-being. 

Why fat is an essential nutrient

Fat serves several important functions in the body. It is a source of energy, helps to insulate and protect organs, and aids in absorbing fat-soluble vitamins like vitamins A, D, E, and K. 

Most importantly, fat is important for hormone health, as it is a precursor to several important hormones in the body, including testosterone and estrogen.  

Specifically, consuming healthy fats like those found in grass-fed butter and fatty fish can help to reduce cortisol levels and promote a healthy stress response.

The best animal-based fats to include in your diet

When it comes to including animal-based fats in your diet, it is important to choose the best sources. Animal-based fats can come from both land and sea animals and can vary in quality and nutritional value. 

Some of the best animal-based fats to include in your diet include grass-fed butter, ghee, tallow, and fatty fish like salmon and mackerel. These sources of fat are rich in omega-3 fatty acids, which are essential for brain health and can help to reduce inflammation in the body.

How to use animal fats in your cooking

Cooking with animal-based fats like butter, ghee, and tallow can add a rich, savory flavor to dishes and can also help to keep you feeling full and satisfied.

In addition, animal fats are more stable at high temperatures than vegetable oils, making them a healthier option for cooking at high heat.

The Importance of Low-Toxicity Foods for Healing and Optimal Health

First off, let’s talk about what low-toxicity foods actually are. These are foods that are grown without the use of harmful pesticides and chemicals and are processed and packaged without the use of harmful preservatives and additives. 

Now, you may be thinking, “but aren’t all foods technically toxic in some way?” And you would be right! However, the goal of consuming low-toxicity foods is to minimize the amount of harmful substances we put into our bodies on a regular basis.

Why you need to downshift your toxic load?

So, why is this important? Well, for starters, consuming foods with high levels of toxins can have negative effects on our health, such as disrupting our hormonal balance, causing inflammation, and damaging our DNA. 

Furthermore, consuming low-toxicity foods can also aid in the healing of chronic conditions and diseases by reducing the amount of stress on our bodies and allowing our immune systems to focus on repairing and restoring our health.

What Are Plant Toxins? And do I need to worry about them?

Plant toxins are naturally occurring compounds found in plants that can negatively impact our health when consumed in large amounts. 

Why? Because plants produce these compounds as a defense mechanism against predators such as insects and animals. 

While most plant toxins are harmless in small amounts, they can have detrimental effects on our health when consumed in excess – especially for those who carry the burden of chronic inflammation from health conditions. 

Some examples of plant toxins include lectins, phytates, and oxalates.

Excessive consumption of plant toxins can lead to various health problems. For example, lectins can damage the lining of the gut, leading to leaky gut syndrome, while phytates can interfere with the absorption of minerals such as iron and zinc, leading to nutrient deficiencies. 

Oxalates can contribute to the formation of kidney stones and can exacerbate certain health conditions such as gout.

My favorite plant-toxin resource is Sally K. Norton – definitely check her out if you’re having a difficult healing or managing mystery chronic illness symptoms! 

Best low-toxic foods for healing

Now, let’s talk about some examples of low-toxicity foods. As I mentioned, grass-fed and free-range meats are the best options, as they are not fed a diet of hormones and antibiotics. 

And obviously, choosing foods that are minimally processed and packaged without preservatives and additives can also help reduce our intake of harmful chemicals!

My personal experience healing with Animal-Based Foods

As a vegan, it was hard to hear that an animal-based diet did wonders for autoimmune conditions like lupus and healed chronic migraines. 

But, given my condition, I was willing to try just about ANYTHING!!! And it turns out,  adding /swapping animal-based foods that are rich in proteins and healthy fats, can help you heal and balance our hormones & endocrine system.

What’s more? It cuts out processed and inflammatory food like processed grains, vegetable oils, and sugar, which prove harmful in the long run whether you are healing from chronic disease or not!

While I ate mostly meat for several months now, I’ve added back some variety, with some low-toxin, easy-to-digest vegetables like Brussels sprouts, broccoli, and squash. However, most of meals are still meat heavy!

However, I must say, there isn’t a one-size-fits-all approach to dealing with autoimmune conditions and chronic migraines, and while this worked wonders for me, there might be a different solution for YOU!  

But I want to share all I’m learning on this healing journey … thanks for joining me!

The Wrap – Animal Based Diet Food List for Healing

Eating a nutrient-rich, animal-based diet does not have to be complicated – in fact, it can be quite simple. 

All you need is some delicious, whole ingredients and the knowledge of what foods promote optimal health and healing. 

With this ultimate animal-based diet food list as your guide, you will be well on your way to a healthier lifestyle, stronger body, and improved overall wellbeing.  I’m cheering you on! 

XO,

jules

When it comes to good gut health, not all foods are created equal! While fruits, vegetables, nuts, and grains can help keep our gut balanced and healthy, specific animal-based foods have been scientifically proven to promote gut healing. 

From bone broths to wild-caught salmon – these 6 powerhouse proteins (and more!) will be the key ingredients in your journey toward a happier belly. 

Let’s dive into why these delicious foods should become part of your regular diet for greater overall digestive wellness.

The Science of Gut Health

Get ready to dive deep into the world of gut health, folks! The science behind it all is fascinating. Did you know that our gut is home to trillions of tiny microbes that make up the gut microbiome? 

These little guys are responsible for so much more than just digestion. They actually communicate with our brain through what is known as the gut-brain axis. That means that the health of our gut can impact everything from our immune system to our mental health. 

In fact, research has even shown that the gut microbiome may play a role in the development of asthma and other lung issues.

But it’s not just the gut microbiome that matters when it comes to gut health. The foods we eat also play a crucial role. 

Studies have shown that certain foods, such as fermented foods like yogurt, kimchi, sauerkraut, kombucha, and kefir, can help nourish our gut microbiota. 

On the other hand, a diet high in processed foods and added sugars can have a negative impact on our gut health. 

So, if you want to keep your gut happy and healthy, make sure to fuel it with plenty of whole, nutrient-dense animal-based foods. Your gut (and the rest of your body) will thank you!

“Everything we eat either helps or hurts our health”

Why Animal-Based Foods for Gut Healing

Attention all gut lovers! If you want to promote gut healing, animal-based foods are where it’s at! 

According to research, a diet high in animal products and low in processed foods, alcohol, and sugar can encourage a gut microbiome that reduces inflammation and promotes overall gut health. 

So, let’s dive into the top 6 animal-based foods that will have your gut thanking you. 

1. Bone Broth

First on the list, bone broth, a nourishing liquid filled with gut-healing collagen and amino acids. Then there’s grass-fed beef, which is packed with omega-3 fatty acids and beneficial amino acids that can help reduce gut inflammation. 

2. Organ Meats

Thought it might sound a bit unappetizing, organ meats have gone undercover as nutritional heroes.

 In comparison to muscle cuts of meat, organs are often power-packed with more nutrients — meaning your gut health could benefit from the added vitamins and minerals they provide; think B-Vitamins, iron and zinc! 

The only exceptions? Tripe (which is essentially intestines) and brains…but who’s counting?

3. Wild Salmon

Go for the salmon! Don’t just tackle that pesky digestive discomfort with meds, because this tasty fish is filled with omega-3 fatty acids. 

Not only will eating dishes featuring it help soothe inflammation in your gut to make you feel better, but it could also improve digestion – like a two-for one deal of deliciousness and relief from pain!

4. Fermented Dairy 

Fermented dairy products like kefir and yogurt are filled with beneficial probiotics that promote a healthy gut microbiome. 

These products contain live bacteria cultures that can help maintain a healthy balance of microorganisms in the gut, which can in turn support digestive function and overall health. 

5. Eggs 

Eggs aren’t just a tasty breakfast staple; they’re also packed with nutrients to help your digestive health! 

Not only are eggs nutrient-rich, but their light texture makes them easy on the stomach – even when you’ve got those nasty acute digestive issues. 

So give ’em an eggcellent start and add some deliciousness to your diet today! 

6. Butter 

Butter is the top dog when it comes to helpful gut health – containing an incredibly beneficial fatty acid called butyrate. 

Studies have shown that this little powerhouse improves digestion, soothes the gut and keeps things moving (if you know what I mean!)

Other Foods for Gut Health

Looking to maximize your gut health and overall wellbeing and A-OK with plant foods? Keep an eye out for some surprisingly delicious foods that can help you achieve inner harmony! 

Raspberries, artichokes, green peas, broccoli – all of these fibrous favorites are great ‘gut-friendly’ options.

 If Inulin is what’s on the menu – try Jerusalem artichokes or chicory root for a tasty treat with prebiotic perks.

Even ginger root adds its own punchy benefits by helping keep things moving smoothly in your digestive system. 

So put down those pills and supplements – and grab a fork!

My Favorite Animal-Based Gut-Healing Recipes

Start your day with a serious boost of nourishment by blending together some bone broth, shredded beef or chicken, and sea salt for an amazing breakfast shake. (Trust me, it sounds yuck, but it’s delicious!)

Follow it up during brunch time with organic pasture-raised eggs, pastured bacon, and ghee (or grass-fed butter) topped off with a handful of berries. 

Leftover burgers? Make ’em sing again! Smash in some avocado & sprinkle on the sea salt – magic happens every time. 

Stir fry hash made from ground beef/bison plus mushrooms cooked down in ghee (or grassed butted) is always delicious AND nutritious; top it all off, with perhaps Kefir or raw yogurt!

The Wrap – Gut Healing with Animal-Based Foods

In the end, it truly is hard to beat nature. Our bodies are designed to thrive on the nutrients found in real, whole animal-based foods, and these six just go to show that they greatly contribute to gut healing. 

As a bonus, they all taste delicious and can be cooked in a variety of ways, so you can eat your way back to well-being! 

Remember: when it comes to mending and restoring our guts, there’s no need to overcomplicate things with processed fake meat analogs—stick with the classics for the best results. 

Cook up some bone broth and steaks for dinner tonight or enjoy some steamed oysters for an energizing snack: before you know it, those pesky gut issues won’t seem so daunting after all!

XO, Jules

Deciding between a carnivore diet vs keto diet can be a real quandary. It seems as if everyone has an opinion on which one is better and why, but it ultimately comes down to your individual needs, preferences, and goals. (Or, whether you’re trying to heal from chronic illness or not!)

But don’t worry: I’m here to help you sort through all of the pros and cons of each way of eating so you can decide which will work best for your lifestyle. 

Based on my personal experience, I’m here to share the basics of both diets, plus their similarities and differences, so you’ll know exactly what’s right for you!

What is a carnivore diet?

The principles of the carnivore diet are based on the idea that humans evolved to be primarily carnivorous and that plant-based foods are not essential for optimal health.

Followers of the Animal-Based Carnivore Diet swear by its benefits, claiming increased energy, weight loss, and improved digestion & cognition. 

But beware, plant-based friends, this carnivorous lifestyle is not for the faint of heart. It’s all meat, all the time. 

So, if you’re up for chowing down on a T-bone steak for breakfast, lunch, and dinner, the Carnivore Diet might just be for you.

What is a keto diet?

The keto diet is a high-fat, low-carb diet that puts your body in a state of ketosis. 

What’s ketosis, you ask? 

To put it simply, it’s when your body switches from burning carbohydrates for energy to burning fat instead. 

And let’s be real, who doesn’t want to burn some fat? 

But let me tell you, while keto is not as strict as carnivore, this is still not your average diet. It takes dedication, discipline, and a whole lot of avocados. But hey, if you’re willing to give it a shot, the results can be pretty amazing. 

The benefits of the keto diet include weight loss, improved blood sugar control, and increased energy levels. 

And… it has been shown to improve markers of heart health, such as cholesterol and blood pressure levels. It may even have a positive impact on neurological conditions such as epilepsy and Alzheimer’s disease.

Examples of foods that are allowed on the keto diet include high-fat foods such as avocados, nuts, and olive oil.  (And removes carbohydrate-rich foods such as grains, fruits, sugar, and starchy vegetables.)

Carnivore Diet vs. Keto 

During my chronic illness journey, I felt like I tried EVERYTHING.  I landed on Ketovore (a combination of the carnivore and keto diet)… but let’s take a look at both separately for a minute.

Obviously, both cut out carbohydrates, but the carnivore diet takes it a step further and only allows animal products (a.k.a. = zero carbs!) and eliminates all plants. Yes, that can seem quite extreme at first… but the benefits are HUGE!

Carnivore benefits include: 

• Weight loss  
• Improved digestion
• Boost in energy 
• Decreased inflammation
• Improved chronic disease & autoimmune symptoms 
• Reduces blood sugar 

Carnivore Cons:

• Lack of fiber and nutrients 
• Possibly sluggish (especially as you transition) 
• Potentially short on essential vitamins (by avoiding all fruits and veggies – especially vitamin C) 
• Restrictive (difficult to follow when eating out or on social occasions) 

On the keto side, you can still enjoy some carbs, which may be good news for you carb addicts. Although, if you swoon over carbs, I highly recommend you read this article about abstainers vs. moderators! 

Plus, keto has a lot more flexibility on the menu allowing for more variety and ease to the diet (As long as you stay under 20-50 net carbs ensuring you stay in ketosis!)

Keto benefits include:

• Weight loss
• Improved insulin sensitivity,
• May reduce the risk of chronic diseases 
• Enhanced brain function 

Keto cons include: 

• Difficult to maintain a state of ketosis,
• Most experience “keto breath” 
• Keto flu – transition symptoms 

Ultimately, the decision is up to you and your taste buds. But is there a better option you should consider? Let’s take a look… 

Carnivore vs. Keto |  How do you decide which is best for you?

When it comes to choosing between the carnivore and keto diets, there are some important considerations to take into account. 

For those with chronic diseases such as autoimmune disorders, the carnivore diet may offer more benefits due to its elimination of all plant-based foods and potential reduction in inflammation. 

However, for those dealing with sugar addiction or insulin resistance, the keto diet may be a better option due to its focus on a low-carb, high-fat intake and ability to regulate blood sugar levels. 

In some cases, it may also come down to personal preference and sustainability, as the restrictive nature of the carnivore diet can make it more challenging to maintain in the long term. (Although, it does get easier!) 

Many folks start with the keto diet, and move to a more restrictive carnivore diet to continue to see benefits.  Try experimenting and see what works best with your body!

How to get started with either diet, including meal plans and recipes

If you want to embark on a keto or carnivore diet journey, here are some tips to help you get started. (pro tip: going cold turkey on either diet can cause relapse!)

For the keto diet, begin by reducing your carb intake and increasing healthy fats, such as avocados, nuts, and coconut oil. Create meal plans that include plenty of non-starchy vegetables, high-quality proteins like eggs, fish, and meat, and healthy fats. 

Some delicious keto recipes to try include cauliflower rice stir-fry, grilled salmon with lemon butter, and avocado and bacon stuffed eggs. 

On the other hand, if you’re interested in the carnivore diet, focus on consuming animal-based foods like meat, fish, eggs, and some animal products – add these to your diet before taking anything away.  

Plan meals around different cuts of meat like ribeye, liver and seafood like salmon and shrimp. Remember to prioritize the quality and sourcing of your meat products, opting for grass-fed, organic, and wild-caught options whenever possible. 

Consider incorporating some organ meats like liver for added nutrient density. Experiment with different cooking methods like grilling, baking, and air frying with butter or tallow to add variety to your carnivore meal plan. 

As with any diet change, it’s important to listen to your body, stay hydrated, and get plenty of rest as your body adapts! 

Happy cooking and bon appétit!

Carnivore vs. keto debate – who wins the dietary battle?

Navigating the world of fad diets can be overwhelming, especially when it comes to the carnivore vs keto debate. It’s best to view both as ‘ways of eating’ vs starting a new diet. This is a lifestyle change, not a quick fix!

So, who really wins this dietary battle? Well, it’s like comparing apples to oranges (or in this case, steak to avocados). Both diets have their pros and cons, and ultimately it’s about finding what works best for your body and lifestyle. 

But hey, if you love sinking your teeth into a juicy ribeye, then the carnivore diet might be your jam. 

Or, if you can’t imagine life without your morning avocado toast, keto might be a better fit. Either way, just always prioritize a balanced diet and listen to what your body needs. 

My favorite Keto Diet influencers to check out:

Keto Maria

Ketogenic Woman 

My favorite Carnivore Diet influencers:

Dr. Anthony Chaffe 

Lil Bit of Fit (I relate most to her!)

Steak and Butter Gal (She was vegan before, like me!)

Dr. Elizabeth Bright (Hormone expert using Carnivore-Based Diets)

Of course, there are a million different pros you could follow for an animal-based diet, but these are my favorites based on ease of use and relatability.  Let me know what you think?

5 ways to stay motivated on your journey toward a healthier animal-based lifestyle

When starting on a health journey with either the keto or carnivore diet, it’s important to have a plan in place to make the most out of your chosen approach and stay compliant. Here are some strategies I’ve found that can help you be successful!

1. Set clear goals

Define your health goals and what you hope to achieve with your chosen diet. Whether it’s weight loss, improved blood sugar control, or increased energy levels, having clear objectives will keep you motivated and focused.  What’s your why?

2. Educate yourself

Research and understand the principles of your chosen diet. Familiarize yourself with the allowed and restricted foods, macronutrient ratios, and potential benefits and drawbacks of the diet. This knowledge will empower you to make informed decisions and stay on track.  And joining different community group will help you learn and stay accountable!

3. Listen to your body 

Pay attention to how your body responds to the chosen diet. Everyone’s physiology is different, and what works for one person may not work for another. Be mindful of your body’s signals and adjust your diet accordingly to optimize your results.  Try using a mood journal or diet tracking app when you start out.

4. Seek support

Surround yourself with a supportive community or seek guidance from a healthcare professional or registered dietitian. Having a support system in place can provide encouragement, accountability, and valuable insights throughout your journey.

5. Plan your meals

Create meal plans and prep your food in advance to ensure you have compliant and nutritious options readily available. Experiment with new recipes that fit within your chosen diet to keep your meals enjoyable and varied.  Always have meaty-fatty snacks on hand.

6. Stay consistent

Stick to your chosen diet consistently and give it time to work. Rome wasn’t built in a day, and sustainable results often require patience and perseverance. I actually gained 10lbs when I first started because my body needed to heal… 

With the right strategies in place, you can make the most out of your chosen diet and achieve success on your health journey.

The Wrap – Carnivore Diet vs Keto

After considering the pros and cons of both carnivore and keto diets, it’s clear that each diet has its own strengths and drawbacks. Ultimately, if you are looking to start a new way of eating, the best one for you depends on your unique goals and lifestyle.

If you’re averse to drastically changing your eating habits but still want to reap the benefits of weight loss and overall health improvements, then perhaps the keto diet is for you. 

However, if you are looking for more drastic results or healing from autoimmune disease, then perhaps a full carnivore diet may be up your alley. 

Either way, it’s important to consult with a healthcare professional and consider your individual health needs and goals when deciding which diet is best for you. I’m not a doctor, medical expert or able to give any medical advice – I’m only sharing my personal experiences! 

XO, jules

After destroying my body in endurance sports, I tried to get a handle on my hormones for the last several years. 

I had heard from many people that the key to better health was a plant-based diet since it touted healing autoimmune diseases with its boost of antioxidants. 

Well… I didn’t improve and actually got worse eating vegan!  It wasn’t until I tried using animal foods that I made some serious progress. It turns out our ancestors were pretty wise about what types of fats (and proteins!) should be included in our diets for optimal health!

In this blog post, I’m going to share how animal foods, specifically animal fat, has become my secret weapon in healing my hormones and maintaining balance. 

Get ready to discover all the power behind this ancient health remedy so you can start unlocking your best self too!

The Role of Hormones & Women’s Health 

First, what are hormones? 

Hormones are the conductors of our body’s orchestra, controlling reproduction, moods, and metabolism. 

Let’s take a quick look at the popular female hormones:

Estrogen: 

Estrogen is a hormone that is primarily produced by the ovaries but is also produced in small amounts by the adrenal glands and fat tissues. Estrogen helps regulate the menstrual cycle, promotes bone health, and plays a role in the development of secondary sex characteristics like breast development and pubic hair growth 

Progesterone: 

Progesterone is a hormone that is primarily produced by the ovaries after ovulation. Progesterone helps regulate the menstrual cycle, prepares the uterus for pregnancy, and supports early pregnancy by maintaining the uterine lining and preventing contractions.

Testosterone: 

Although testosterone is primarily considered a male hormone, women also produce small amounts of testosterone in their ovaries and adrenal glands. Testosterone plays a role in maintaining bone and muscle mass, sex drive, and overall well-being.

Additional Hormones: 

Other female hormones that may be worth noting include follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are produced by the pituitary gland and help regulate the menstrual cycle, as well as human chorionic gonadotropin (hCG), which is produced by the placenta during pregnancy and helps maintain the pregnancy.

All hormones listed (plus a few others like Cortisol) completely tanked in my body.  I’m talking ‘not detectable’ range on all my labs! I started hormone replacement therapy, which helped… but my body still wasn’t optimized and making any hormones naturally.

So, understanding the roles of these various female hormones is important for maintaining reproductive and overall health. 

Animal-Based Fat (and Protein) for Female Hormones

To keep your hormones balanced out–so you can feel your best!–a high-fat, low-carb diet with plenty of cholesterol (found mostly in animal products) can provide an ideal foundation for hormonal harmony.  

The high protein content in this diet can also help support muscle growth, which is important for hormone balance.

Note: Avoiding plant-food sources of phytoestrogens and other hormone mimics will give these helpful molecules more room to do their work while keeping blood sugar stable by adding extra zinc & vitamin D into the mix. 

Read more about plant toxins and if you should avoid them from Sally K. Norton – she’s AHHH-mazing! 

Note: I’m personally not against all plants, but I still avoid most on my healing journey… 

The power of animal fat and why it’s the secret to healing hormones

Now, let’s talk about animal fat, my friends! No, I’m not advocating for a greasy bacon party every day or giant sticks of butter in your morning coffee (although that doesn’t sound too bad). 

I’m talking about the power of animal fat when it comes to healing our hormones. Whether it’s grass-fed beef or pastured chicken, animal fat is loaded with essential nutrients that our bodies need to balance hormones. 

These nutrients include omega-3 fatty acids, vitamin A, and conjugated linoleic acid (CLA). Yet, for some reason, animal fat still gets a bad reputation. 

But fear not, my fellow meat lovers, because science is on our side. So go ahead, enjoy a juicy steak or some crispy chicken skin, and let the power of animal fat work its magic on your hormones as it did for mine. 

Cutting out carbohydrates, like in the carnivore diet, is proving to have a positive effect on hormones for overweight and obese women: seven studies show that doing so reduces insulin levels which helps restore hormonal balance and even gets ovulation back up and running. 

Who knew carbs could cause such dramatic effects?

What happens when your body is deprived of animal fat

When it comes to fats, we often think of oily burgers, fried chicken, and extra cheese pizzas. But amidst all the fat shaming, we tend to ignore the fact that our body needs a certain amount of animal fat to function properly. 

Depriving yourself of this nutrient can cause some serious issues like dry and flaky skin, weakened bones and muscles, memory problems, and significant hormonal imbalances!!! I’m exhibit #1!

So, take my word for it…  watch out for those crash diets that promise to make you skinny (or heal your body) in seven days. Because let’s face it, nobody wants to trade their health for a skinny waist.  (you can have both!)

How to get enough animal fat in your diet

Alright folks, let’s talk about getting enough animal fat in your diet for hormone health. I know what you’re thinking, “Animal fat? Isn’t that the stuff we’ve been avoiding since the low-fat craze of the 90s?” (omg, do you remember snackwells?!) #flashback

Well, let me be the first to tell you that fat is not the enemy, in fact, it’s your friend when it comes to keeping those hormones in check. So, how do we get enough of the good stuff? 

Easy, start embracing an animal-based carnivore diet with some fatty cuts of meat like grass-fed beef or lamb, as well as wild-caught fish, into your meals. Even egg yolks are also great sources of healthy fat that can help balance those hormones. 

Go ahead and embrace the fat and keep those hormones in tip-top shape.

Alternatives to traditional animal fats, for my vegan friends

As much as we all love our animal fats, we can’t deny the growing popularity of veganism. But don’t worry, my vegan friends, there are alternatives to traditional animal fats that can satisfy your cravings without compromising your ethics. 

Try coconut oil (this butter-flavored one is my favorite!) or avocado oil for a smooth and buttery flavor. If you’re feeling adventurous, give tahini a try – it’s not just for hummus anymore! 

And for a truly unique option, check out vegan butter made from cashews. 

Who said vegans can’t have their fats and eat them too? Now go forth and experiment, my plant-based pals!

The benefits of including more animal fat in your diet for overall wellness

Now, hold on to your carrots, friends! We’re about to talk about the benefits of including more animal fat in your diet. Yeah, you heard it right! 

Research shows that dietary fats, including animal fats, are essential for overall wellness and maintaining good health, especially as we age. Animal fats provide energy to the body, protect organs, support cell growth, and keep hormones regulated 

In fact, adding more animal fats to your diet can help eliminate the desire to snack on processed junk foods that can feed carb addictions.

Not all fats are created equal, and animal fat is loaded with crucial nutrients that your body needs to operate at its best. 

It may sound like a scary addition to your meal plan, but animal fat is a great source of wholesome vitamins and minerals that boost your immune system, regulate your hormones, and improve overall wellness. 

Foods to avoid or limit for optimal hormone health 

Ok, ladies, listen up: if you’re trying to get those hormones in check and reap the benefits of a diet with more animal fat, there are some foods you should steer clear of. 

First on the chopping block? That beloved bowl of sugary cereal. Sorry to break it to you, but those artificial flavorings and high amounts of sugar will only throw your hormones off balance. (Think yellow #5…eek!)

Next up, say goodbye to processed snacks like chips, cookies and crackers. These little devils are loaded with unhealthy fats (seed oils!), chemicals, and additives that won’t do your hormones any favors. 

Next, steer clear of sweet treats like candy and cookies. Sure, indulging in a treat here and there can be harmless, but a steady diet of these sugary delights will only hamper your progress in achieving optimal hormone levels. 

Finally, let’s not forget the phytoestrogens found in plant foods and how they can disrupt our hormones and cause dysregulation! 

So, ditch the junk and reach for some high-quality animal fats for a healthy and happy female body! 

The Wrap – My Experience Using Animal Fat for Female Hormone Optimization

All in all, using animal fat to heal my hormones has been a remarkable journey! I used to rely on traditional medications and treatments that never seemed to work. But something about the healing power of animal fat just clicked for me. 

Sure, it took some time and effort to get the exact diet I needed—but it was worth it. Not only have I felt more energetic and alive since adopting this new lifestyle, but my hormone levels are back in balance and overall symptoms are reduced. 

There are a lot of awesome animal-based advocates out there discussing hormone health – but check out my favorite, Dr. Kiltz.

Through decades of clinical practice, I discovered that infertility (and virtually all other diseases we humans suffer from) are caused primarily by the foods we eat and the frequency at which we consume them.  Similarly, I found that the power of positive thinking can have radical outcomes for your health, wellness, and life goals.

• Dr. Kiltz, fertility practice, CNY Fertility

Thanks to animal fat, and resources provided by physiciansphysicans like Dr. Kiltz, I can rest assured that I am taking excellent care of my body! 

So, if you’re also struggling with hormone-related issues, you may want to give this approach a try—you might be surprised by how well animal-based fats works :). Again, I’m sharing my experience and not saying this is the ONLY way to healthy hormone wellness…

XO,

Jules 

FAQ’s

What are animal fats?

Animal fats are the fats obtained from animal sources, such as meat, fish, poultry, and dairy products like cheese and butter. These fats are typically solid at room temperature and contain a variety of different types of fatty acids. Some animal fats, such as those found in fish and certain types of meat, are considered healthier than others because they contain higher levels of omega-3 fatty acids and lower levels of saturated fats. 

What are examples of animal fats?

Animal fats include milk fats, rendered fats, and fish oils (marine oils). Milk fats are generally defined as milk fats, which are made from milk fat (milk fat, butter fat, butter oil). It is very rare to find milk with fats in the diet.

What key fat-soluble vitamins are found in animal fat? 

Animal fat is a rich source of fat-soluble vitamins, including vitamins A, D, E, and K. These vitamins play essential roles in various physiological processes, such as vision, bone health, immune function, and blood clotting. Vitamin A is essential for maintaining healthy vision, skin, and mucous membranes. Vitamin D helps the body absorb calcium and phosphorus, important minerals for bone health. Vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals. Vitamin K is essential for blood clotting, which is important in preventing excessive bleeding from injury or surgery. Eating animal fats in moderation can help ensure adequate intake of these essential vitamins.

Are animal fats better than vegetable oils? (seed oils?)

Some animal fats such as ghee and tallow have been shown to have health benefits, while some seed oils, such as canola oil, are considered unhealthy.

What are the best animal fats to cook with? 

Tallow a type of fat that is obtained by ruminants such as cattle, bison or sheep. Tallow tastes amazing in baked pie, gives flavors to grains and stir-fry. These fats have good properties when cooked to high heat such offers great sources of saturated fat and high amounts of monounsaturated fat (the good fats) and has some Oomega3s too. 

What are examples of animal fat?

Most edible fats include meat tallow, pork lard, goose fat and duck fat. Various beef producers subdivide production even more by subcutaneous tissue or adiposeadipos (like kidney tissue). These tallow contain different types of fatty acids, which are different from the rest.

Why Animal Fat for Cardiovascular Health

SThe studies show that eating animal fats is beneficial to the heart. The presence of less lipoprotein(a) – a low-dense variation of cholesterol – makes it more healthy as it is responsible for the breakdown of the oxidizing phospholipids from our plasma. Oxidation of the cellular matrix causes arterial artery sclerosis and atherosclerosis and can lead to angina and vascular sclerosis.