In today's episode, we're talking about how to prepare nutritionally balanced meals.

Here is my general criteria for healthy meals:

1. Eat real whole foods.

2. Eat foods that are going to produce energy, satiation, and longevity.

My go-to breakfast: Eggs, turmeric, avocados, berries, sprouts, sweet potatoes, seasonal fruit (apple slices, peaches, nectarines)

My go-to lunch: A2/A2 and goat whey yogurt, berries, homemade granola, 2 scoops of goat whey protein powder, apple and peanut butter.

Family Dinner: Protein - 80% Beef, 15% chicken, 5% fish (how it generally works out in our home)

One of the following starches - Basmati rice, black rice, potatoes, sweet potatoes, yams.

One of the following vegetables plus a big salad with a homemade vinaigrette dressing - Cucumbers, broccoli, celery, carrots, asparagus, fermented cabbage

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➡️Healthy Meals Made Easy PDF

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, we're talking about bowel habits, because nobody wants to be backed up. In addressing chronic constipation, we need to look at bile acid metabolism, hydrochloric acid production, the migrating motor complex, peristaltic movements, and our daily psychology.

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➡️Download the Constipation Relief Checklist https://drwholeness.activehosted.com/f/55

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, we're talking about foods that activate detoxification and can be used as a regular part of our routine to cleanse the body from toxic agents.

When it comes to detoxification, we are looking for consistent inputs that will keep us ahead of the toxic world we reside in. We want to actually be detoxifying, as in minimizing our body's toxic burden and not just recycling toxins or enjoying a bunch of so called “Detox reaction” symptoms for no health accumulating reason.

Please don’t fall for impressive marketing tactics. Detoxification is a 24/7, 365 days a year process until we die.

However, through small food adjustments, we can build massive health margin.

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➡️ ➡️ Download the Detoxifying Foods List https://drwholeness.activehosted.com/f/53

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, we're talking pre and post workout nutrition. We want to give each training session our best and be able to recover as efficiently as possible.

The key is to find the food routine that keeps you feeling sharp and energized throughout your training session so you can get the most out of it.

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➡️ Download the Pre and Post Workout Nutrition PDF https://drwholeness.activehosted.com/f/51

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, I'm talking about 7 reasons to conquer the pull-up bar.

Why pull-ups are so great and why you want to try to master them.

If you want to maintain your independence, reduce your risk of falls and injuries, decrease your risk of chronic disease, enhance your bone strength and feel really competent when it comes to managing your body, get yourself a pull-up bar and make a single strict pull up a non-negotiable in your life.

➡️ Master a strict pull-up in 6 weeks with the Pull-Up Progression PDF. https://drwholeness.myshopify.com/products/pull-up-progression

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, we're talking about electrolytes. When I say electrolytes, I am mainly referring to sodium, potassium, magnesium and calcium.

The reason we care about electrolytes is because they are vital for maintaining fluid balance, transmitting nerve signals, contracting muscles (including your heart muscle and the smooth muscles like your blood vessels and intestines), and electrolytes are vital for maintaining acid-base balance in the body.

Too much acid or too much base and we die.

Electrolytes can be beneficial in the following areas:

Intense exercise

Processed foods

Chronic illness

Body composition

Find out if you could benefit from electrolytes.

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➡️Download the Hydration 2.0 PDF

https://drwholeness.activehosted.com/f/49

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, we are discussing cooking oils, specifically palm oil and macadamia nut oil. Are they good? Are they bad?

Palm oil is known for its high smoke point, which means you use it to cook at high temperatures without the oil breaking down and forming free radicals, degrading its nutritional value.

Like palm oil, macadamia nut oil has a high smoke point, making it super versatile in the kitchen for baking and high heat applications. Find out the benefits and risks of these two oils.

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➡️ Download the Healthy Meals Made EasyPDF

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

--------

Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

In today's episode, we're talking about health margin. I talk to friends, family, and patients on a regular basis who tell me things like “oh I just took ibuprofen or I took a Tylenol and feel fine now.”

When the body is producing pain and swelling signals, whether that is your knee, stomach, sinuses, head, there is a purpose, there is a reason for these symptoms.

When you pop a pill, the issue generating the symptoms did not go away. The capacity to generate the symptoms was simply downgraded or put on hold by the drug.

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➡️ Download the 30 Day Microbiome Upgrade PDF

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

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Connect with Dr. Matt online:

📍 Instagram

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r