How To Properly Feed A Human: BTS

So in the last few blog posts we've talked about how to eat healthy and ways to make healthier food choices for unhealthy foods by buying versions that contain less crap (DBS.) We've also talked about swapping out unhealthy versions of foods for ones that are much better for you (SOS.) These are all excellent strategies for planning ahead for unforeseen "hiccups" and you don't feel like cooking, or for when you or your kids want a snack. Anytime you can stock less bad "S" in your fridge, do it.

Today's topic: boost that shit (BTS.) This ties in nicely with SOS because now it allows you to really boost the nutritional content at mealtimes -often times without picky eaters ever knowing. Let's get right to it.

Exemplo 1: Liver and heart are some of the most nutrient dense foods on the planet, and I highly recommend eating them at least once a week. Most people -especially kids- don't care for liver. It has a taste you either love or hate (I've loved it since I was a kid.) Heart, however is like filet mignon. The heart is a muscle (yes, it's also an organ, but it's made of muscle tissue) As such, it's incredibly tender and tastes like steak. There's really no need to be squeamish about it. Let these be some of the first solid foods your kids transition to from breast milk, and they'll be much more likely to eat it on a regular basis as they grow up. 

My favorite way to eat them is lightly seared in a cast-iron skillet with grass-fed butter and a pinch of Real salt (or Celtic or Himalayan is good too.) Cooked up with a handful of onions and some aioli on the side or a splash of quality balsamic vinegar...sooo good. I'm also a huge fan of patè, head cheese, liverwurst, and braunschweiger. If that's not your thing, then utilize the principles of BTS to work it in once or twice a week. How?

Burgers. Start with pastured pork, lamb, bison, or beef (or a mix.) Chop up a little liver and heart and mix it in, and I promise no kid (or adult) will ever know it's there. You may have to experiment to get the proportions right. While you're at it, mix in one or two pastured egg yolks for even more nutrition. Serve it on a bed of organic greens (skip the bun,) with grass-fed cheese or goat cheese, pastured bacon, avocado, grilled onions and tomato, homemade fermented pickles, and a side of aioli (homemade garlic mayo made with olive oil and pastured egg yolks.) Hell, for funsies add another pastured egg cooked in grass-fed butter on top of it all. I'm a professional. Trust me.

BTS with organ meats also works for meatloaf, meatballs, or making sausage (which was kind of the point of making sausage once upon a time - to use up all the nutritious dirty bits of the animal that people were too squeamish to eat on their own.)

The important thing is to be judicious in purchasing quality, pastured organ meats just like any other cut of meat. Whole Foods can be a good source, as can online sources (US Wellness Meats is a good one.) If you happen to be friends with someone who hunts, ask them to save you the heart and liver if they don't already eat it themselves and it hasn't been blown to pieces by the shot. This is how I fill my freezer with organ meats -from wild game hunting. 

Organ meats are nature's multivitamins. One 4-6 oz serving of liver is enough to meet your weekly needs for pre-formed vitamin A (the kind your body needs, and especially helpful if you have skin problems,) B12, and copper. It's also high in other B vitamin like folate (B9,) iron, copper, zinc, biotin, and choline. Heart is also really high in many of these nutrients, but it's also the best source of CoQ10. If you have heart problems or are taking statins, you need CoQ10. CoQ10 is used in the electron transport chain for energy production and prevention of oxidative stress. (Interestingly, statins deplete this nutrient, which ends up exacerbating musculature problems -especially the heart.)

Exemplo 2: Like organs meats, pastured eggs are also superfoods. They contain high amounts of fat soluble vitamins A,D,E,and K, B12, folate, riboflavin, zinc, calcium, beta carotene, choline, omega 3 fatty acids, and of course -protein (the highest quality of any other food.) They're also a great source of the VERY important nutrient cholesterol. Yeah, cholesterol. I'll write about cholesterol in another post, because it's too long to go into here, but you've been lied to for the last several decades about's a dietary requirement. If you're on a low or no cholesterol diet, there's probably a very good chance you're also suffering from hormonal issues, inflammation, and mental health problems like depression. FYI, cholesterol is only found in animal products...there are no plant sources, so vegans -beware.

Pastured egg yolks are perfect for mixing into all kinds of stuff to boost nutrition: guacamole, smoothies, popsicles, salad dressings, homemade nut milks, tuna salad, mac and cheese, and coffee (yes, coffee. I do 3 a day in mine.)

For the record, I don't usually consider mac and cheese a healthy food. But I've had a lot of parents ask about tips for feeding their kids, and mac and cheese seems to be a staple kid food. However, if you use gluten free noodles (or spaghetti squash or "noodles" made from zucchini,) grass-fed butter and cheese, and raw pastured egg yolks, suddenly you have a game changer. BTS even more by adding chopped broccoli or spinach. In fact, one of our favorite pasta dishes is carbonara: bacon or prosciutto or smoked, wild salmon, (or meatless) with sauteed onions, garlic, mushrooms, peppers, peas, and organic baby kale, spinach, and chard, with two or three raw egg yolks per person and grass-fed butter and cheese stirred in -basically mac and cheese, but boosted.

See how DBS, SOS, and BTS can dramatically alter the nutritional profile of the foods your kids like to eat, without having to give them up completely?

To find sources of locally raised meats, eggs, and other agricultural products, go to

Exemplo 3: Smoothies and popsicles. What kid doesn't like smoothies or popsicles? Here's a great way to BTS out of something that's normally just a big serving of sugar. Start with organic frozen berries or bananas (or both.) Add either homemade nut milk, raw milk, or grass-fed yogurt (if you don't have dairy issues, obv.) You can also use cold-pressed juices like pomegranate, green tea, or herbal teas. Now BTS with some of the following: organic greens, raw egg yolks, small frozen pieces of heart or liver, coconut oil, avocado, raw cacao powder or nibs, almond butter, cashew butter, and a tiny bit of organic, raw honey or liquid stevia (personally I can't stand stevia) to sweeten. 

BTS to the next level with things like collagen powder, grass-fed whey powder, grass-fed colostrum, mushroom powders, green powders, vegetable powders, turmeric, cinnamon...the list is endless, but I think you get the point. Just try not to go overboard, because remember -if it's going to be consumed, it also needs to taste good. Get this one down right, because the look on your kid's face when you offer him a popsicle everyday will be priceless.

Of course, it goes without saying that I heartily recommend a nutrient-dense diet that incorporates a metric crap ton of organic vegetables of all colors -particularly all dark greens, broccoli, beets, onions, and garlic, along with good quality fats and protein from animals who were raised in a quality environment (or wild) and ate a species-appropriate diet -at all times. For reasons outside the scope of this post, I'm not going to go into things like starches and grains. These are things I counsel my clients on based on their individual health issues and goals.

Diets can be negotiable...nutrition is not. If you're a grown-ass adult, you should be eating like one. Otherwise, spare everyone the stunned looks of bewilderment when you're diagnosed with heart-disease or diabetes...or any other number of dietary related diseases. After decades of shoveling toxic garbage down your cake-hole, what did you think was going to happen? 

Every time you put the stabby end of a fork into your mouth, you're making a decision about the quality and longevity of your life. As I've said many times before, the foods you eat are broken down and woven into your physiological matrix. Your food literally becomes you. Make sure you incorporate clean, quality, nutrient dense, real food into your diet on a regular basis. For the times when it's a little more difficult, as long as you adhere to the principles and practices of DBS, SOS, and BTS, you'll be solid gold.

Have any questions or comments about DBS, SOS, or BTS? Fire away.

Hasta luego, freaks.


How To Eat Healthy: Pt 1

How to eat healthy...let's do this!

I'm going to break this up in installments, because we all know I can be a little...wordy. But before we can start with the physical actions -the "doing," we have to prepare the mind first. As I've said before, you cannot have a healthy body if your thoughts are filled with poison.

I'm going to assume you've read my post on "Inspiration." If not, read it -because you need to identify your reasons for wanting to be healthy. It may sound trite, but if you don't write down your goals and inspirations, then you're really just "winging" it. You're giving yourself too much leeway to get away with NOT doing something -which MAY be, after all, a good part of the reason why you're not healthy in the first place. I emphasized the word "may," so don't attack me for speaking in generalizations.

So step 1: Goals and inspirations...write 'em down and post them on your refrigerator.

Next, acknowledge that in this whole process -you have the freedom to choose. YOU decide what goes in your shopping cart. YOU decide what meals to prepare. YOU decide what goes on the stabby end of your fork and into YOUR mouth. If you have kids, YOU decide for them too. Take ownership. Tell yourself that whatever happens from here on out is your responsibility...not your spouse's (unless you're dealing with kids)...not mine. Yours. Everybody that's in your life needs to either be on board and supportive of you, or they need to disappear.

Step 2: YOU are responsible for choosing to live your best life. YOU are also responsible for choosing to live your worst life. Choose carefully.

I also want you to forgive yourself. Personal judgements are swift and fierce, and they need to stop. If you feel silly or foolish for trying every diet out there and only receiving poor results, that's okay. I've never seen one single diet be appropriate for everyone, and most of them are dealing in manufactured "science," anyway. If you've been to one "expert" and another and another, only to be told "there's nothing wrong with you" or "it's all in your head," the ineptitude and limitations of their abilities and education isn't your fault -it's theirs. If you feel stupid because you don't know how to properly care for yourself, don't. We live in a carefully crafted culture of fear designed specifically to make you feel incompetent and stupid and perpetually afraid so you"ll buy all the shit they want to sell you -even if it kills you. Fear is what keeps our economy humming. If people stopped being afraid, our economy would collapse.

Step 3: The past has passed. Let it go. Let's just concern ourselves with today. Don't worry about tomorrow, it'll be here soon enough. Stop living with guilt. Stop living with shame. Stop living with fear. They will only prevent you from moving forward. Arming yourself with knowledge will give you the power to commit the most rebellious act of all: breaking free from the system and becoming your own health sovereign. You're not a lab rat. You're a human being. Live like one.

Finally, we're not aiming for perfection. Life is too messy to even bother. We can, however, arm ourselves with enough knowledge that we don't even need to concern ourselves with getting everything 100 percent correct...unless you want to, in which case the knowledge bombs will help with that too. It's important to acknowledge this, because the inevitable slip-ups or moments of "weakness" lead to guilt. Guilt leads to shame, shame leads to judgement, judgement leads to giving up -and now we're back to step one. I like to build in "safety measures" for those moments when life takes a dump on your head. You'll soon learn those.

Step 4: Risk management. You may have heard of an "80/20" rule,
whereby 80 percent of the foods you get to eat are good for
you, and as a "reward" you get to treat yourself to 20 percent dogshit. Dogshit isn't a treat. It's dogshit. The food you eat literally becomes your cells, tissues, and organs. You can't build yourself out of dogshit and not expect to feel like dogshit. I have my own version of 80/20, and it can be scaled up or down to suit you. The idea is to make the majority of your ACTIONS (not just what you eat) beneficial to you. The minority is reserved for when life gets messy. But because you've planned for it (via things like smarter grocery shopping) even your moments of weakness won't sabotage all your hard-won gains. Risk management FTW.

That's it for today. Start here...seriously. Don't skip this, no matter how silly or trite you think it is. The difference between successes and failures are the thoughts and stories you tell yourself about yourself.

Let go, and let grow. Shine on, beautiful people.

how to properly feed a human: DBS

So...I'll try to make this short and sweet...(yeah, right.)

Eating healthy isn't just about what you put into your body, it's also about what you don't put into your body. I shit, Sherlock -right? I mean, it goes without saying that if you want a healthy body, then don't build it out of soda pop and Little Debbie Swiss Rolls (no lie, my lunch nearly everyday in 8th grade...don't tell my mom. Incidentally, I spontaneously and mysteriously threw up a lot that year.) We know these things have no place in a healthy diet, and they should be eliminated completely. We know this.

Now I know it's not realistic to expect someone to completely change the way they eat after three or four or six decades of eating crap. Unless of course, they just suffered some major life-threatening trauma/diagnosis that scared the piss out of them -but that what it's going to take to get YOU to eat like a grown adult? Sadly, for some people the answer to that is yes. But usually by then it's too late. The damage has been done. You can't blow an engine and expect to fix it simply by changing the oil.

It's. Too. Late.

Had you changed the oil 30,000 miles ago like you were supposed to, or paid attention to the strange noises coming from under the hood and the poor performance and gas mileage, you might not have ended up stranded on the side of the road waiting for a tow truck at 3 a.m. Yes, I'm saying that putting tape over the "check engine" light is a horrible strategy for automobile maintenance.

Like a car, your body is fantastic machine, capable of doing amazing things -provided you give it the right fuel. But humans are also "cursed" with free will, and that can lead to some pretty poor decision making sometimes. So how can we mitigate a lot of the damage done to our health by the irrational parts of our brain -especially when we're craving something...dirty?

First, understand that your brain is taking marching orders from either the sympathetic nervous system (fight or flight), or the parasympathetic nervous system (rest and digest.) When the PNS is in charge, the prefrontal cortex is online, and you're straight-up-stone-cold-cherry-chillin'. Not only are you able to relax and make more rational decisions or think more clearly, your digestive system is also properly engaged to do it's job correctly.

The SNS engages parts of the brain that favor survival over anything else, and it's in charge whenever you're stressed. It's going to make you do some pretty silly things because it wants you to stay alive. Except instead of battling bears and tigers, we go to war with strangers on FB over politics and have 9-5 jobs we hate...or kids bouncing off the walls because they've eaten nothing but sugar and excitotoxins all day long. Or all of the above.

Hello stress eating.

You see what I'm getting at. Getting a grip on our stressors is a fundamental part of healthier eating, because we need our rational, thinking brain to be in charge. But not just when you're eating, because eating presumes that you've already BOUGHT the things you're about to eat. This means that your thinking brain needs to be in charge when you go grocery shopping too, so don't buy food when you're stressed or emotional or high AF.

Now getting a grip on your stressors is a post or two in and of itself. I can usually help with external stressors, but really -that's more in your own wheelhouse. I tend to focus on ameliorating the internal stressors via lab testing, as well as teaching you how to modify your lifestyle and habits to heal your body and eliminate those internal stressors. But for now, let's assume you're in the right frame of mind to grocery shop. Ready to have your mind blown?

Don't. Buy. Shit. (aka DBS.)

As long as you DBS, you won't bring it home and eat it or feed it to your kids. Revolutionary, right? 

Before we continue, I want to be clear moving forward: this post is about "healthier unhealthy foods," because I know most of you aren't going to give up things like ketchup or peanut butter or ice cream right off the bat...if ever. That's okay. We'll talk about "healthy foods" and "healthy food swaps" in upcoming posts. DBS will apply across the board, with everything you buy -not just food. You're in charge, right? DBS.

Moving on.

Did you know that for nearly every unhealthy food out there, there also happens to be a healthier unhealthy version of it? You can buy ketchup without high fructose corn syrup and food coloring. You can buy organic peanut butter without hydrogenated oils and sugar. Instead of Häagen Dazs, there's coconut milk ice cream. Bread. BBQ sauce. Peanut butter cups. Cookies. Cigarettes. Vodka.

None of these things are good for you -even the healthier versions- and I can't stress enough that you would be better off without them. But the healthier versions are a hell of a lot better for you than their unhealthy counterpart by virtue of what you're NOT putting in your body...BPA, MSG, parabens, food colorings, preservatives, those things have no place in ANY human body -young or old. You're still usually getting a healthy dose of sugar or starches or whatever, so I emphasize -these things are still not good for you to consume on a regular basis. But humans being human beings, we like to live dangerously.

Yes, sometimes these things can be a tiny bit more expensive, but not more expensive than replacing your engine. Next time you're at the grocery store, remember to DBS. Take a little more time to seek out a better version of the things you know aren't any good for you. They're there. If you have questions, ask me. I'll do my best to help you find a healthier unhealthy version of what you're looking for. Eventually, the plan will be to gently wean you off these things and on to a more healthy, whole food diet, without ever missing the crap.

But for now, DBS.

Of course, this also means you need to learn how to read a label. Empower yourself with the knowledge of what's in your food so that you can make a more educated decision about what to buy. IT IS YOUR RESPONSIBILITY TO BE AN INFORMED CONSUMER. If you think the food industry actually cares about your health and well being, then I have a vaccine to sell you. 

Environmental Working Group (EWG) has a couple of great apps you can download for free, so that when you go shopping you can scan the bar code and get more info on that product, as well as a better option. EWG's Food Scores app deals with food, and their Healthy Living app deals with food, cleaning supplies, and body care products. We'll be addressing cleaning supplies and body care products in future posts, so you can just stick with the Food Scores app for now, if you want.

That's it for now, punks. Sorry I started out this post with a lie. I'll try to make them shorter. (No I won't. That's a lie too.) #sorrynotsorry