In this episode I share my personal experience with countless injuries and what I've learned from them to come back stronger than ever.
Jay Feldman is an independent health researcher. He graduated with honors from the University of Miami with degrees in Neuroscience and Exercise Physiology. Jay helps people who struggle with chronic conditions and weight loss get back in control of their health.
Hanna works with women across the world to help them heal deeply and create the successful, love-filled and freedom-based lives they desire.
Hanna Bier helps creative entrepreneurs, artists and do-gooders feel good in their own skin, so that they can confidently create the beautiful lives and fulfilling careers they've always wanted.
Danielle received her master’s degree in Acupuncture and Traditional Chinese Medicine from the Oregon College of Oriental Medicine in Portland, Oregon.
She’s a member of the American Association of Oriental Medicine (AAOM) and board certified by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).
She has additional certifications in Chinese herbal medicine and the ability to prescribe custom Chinese herbal formulas for her patients in Portland, Oregon.
When not caring for patients, Danielle enjoys a lifestyle of hiking, skiing, mountain biking, boogie boarding and cooking with her son, Harry.
Connect with Danielle at:
In this episode Danielle and I talk about:
How acupuncture works
How acupuncture can aid in allergy relief
What organs are related to springtime (according to Chinese Medicine) and why
What spring represents from a Chinese Medicine perspective
What we should be focusing on in the springtime for better health
Strategies for letting go of the energy of winter and stepping into spring
Kate Swoboda is creator of YourCourageousLife.com, Director of the Courageous Living Coach Certification at TeamCLCC.com and author of The Courage Habit: How to Accept Your Fears, Release the Past, and Live Your Courageous Life. She helps individuals, teams, and companies see where old, fear-based habits have kept people stuck or started to limit what’s possible for an organization, and then start creating more courageous lives by getting into “the courage habit,” a four-part process for behavioral and organizational change.
Kate has appeared in MindBodyGreen, Entrepreneur, USA Today, Forbes, Lifetime Moms, The Intelligent Optimist, Business Insider, and more, and her website Your Courageous Life was named a top-50 blog for happiness by Greatist.
She’s spoken at conferences and seminars on the topic of courage as it relates to personal development, releasing overwhelm, business and marketing, money mindset, wellness, increasing emotional resilience, and healthy goal-setting using habit-formation techniques.
What The Courage Habit is:
How we can recognize these fear patterns
How we can better recognize fear;
Ways that we can unhook from old fear-based habits;
How to practice the four parts of it in doable ways in our lives.
In this episode we talk about:
How you can start making more progress on your goals
Steps toward feeling more confident even when making difficult decisions
Develop more emotional resilience: by understanding how habits work
How fear patterns can keep you in a continuous feedback loop of unhealthy habits
Four fear patterns that most people fall under and go unnoticed
How habits are formed in the brain
How any habit can be broken and changed for the better
How community plays an important part in reflecting back to us what goes unseen
DeShawn is a coach and mentor. He has facilitated lectures and seminars concerning the theory of sports training and has helped professional, collegiate, and high school athletes develop explosive power and jumping ability.
DeShawn also facilitates lectures and group consultations centered around sport psychology, mental toughness, and motivational interviewing.
In this episode we talk about:
The right questions to ask a potential college or coach to assure it’s a good fit
What could potentially be a bad situation if not addressed and considered
The best way for parents to communicate with coaches so that your child’s best interests are in mind.
How to find the right college for your child
Important things to consider during the interview with a potential college coach
Why life skills are more important than sports
Resources Talked about in this episode:
Justine Cécile is a Functional Diagnostic Nutrition Practitioner supporting professional women who are struggling with raging hormones, even when they are on hormone therapy.
While working on herself and with clients, Justine discovered that there are three areas in women’s health that are largely ignored; hormonal health as a whole, gut health and how our mind works with our biology.
Realizing that we are each responsible for our own health, Justine Cécile brings her personal experience, education and resources together to guide and mentor women to regain control of their health and happiness.
In addition, to analyzing lab diagnostics and supporting corrective care with targeted supplement protocols, Justine Cécile has developed a systematic approach to coaching based on her philosophy that the reality of an individual’s health and happiness is designed by them, not built by them alone and five principles that supports the individual’s ability to know themselves and develop their own systems for achieving both health and happiness with a true sense of freedom.
Justine Cécile has spent the last 18 years mastering how to get in-tune with the body, learning how to uncover what the subconscious wants and desires and how to influence environments to improve our experience with life.
Prior to championing women’s health, she served in the military and worked with refugees, was a university professor, a programmer and managed software development and now has branched out to support women who have put themselves last for most of their lives.
Her personal experience with a chronic illness that is poorly understood and her strengths of being able to connect the dots, to communicate complex issues with simplicity and to sincerely connect with others has led her to the path she is on today.
Connect with Justine:
Building Your Food Foundation Ecourse and Coaching:
I think accountability, the act of being responsible for self, is a practice and depending on where we start and how well we know ourselves, it’s a process.
According to Brene Brown accountability is connected to courage. She explains since accountability opposes blame, we can see how not having accountability can keep us in a victimhood state of mind. One that paralyzes us and keeps us in shame without being able to move forward and find resolution.
I’ve gone through this myself and with many of my clients. Accountability is hard and most of the time we need someone to walk us through it if we’re not sure where to start.
The most uncomfortable part is finding the courage to be honest with yourself about what is or isn’t working. I’ve been in denial about what’s not working more times than I can count. Sometimes it takes a little push from the people who care about me most, but when I can be honest with myself and begin to take steps toward what could work, I find my life shifts into alignment.
When you stop hustling and guessing you can begin to make decisions that are based on your values. When you give yourself space to slow down and to reflect then you’re better able to make decisions from a place of awareness rather than not.
Coming from this place of awareness is incredibly helpful in shaping a foundational plan that’s based on your values (not someone else’s)
You no longer have to guess, self criticize or get frustrated because things aren’t working. Instead you come from a place of knowing what works and what doesn’t so that you can start moving toward your goal.
But you’ll never know this unless you look at what you’re doing first.
You most likely will make mistakes, but it’s a learning process. If we can avoid attaching ourselves to the shame of messing up and instead realize that messing up is part of the process of learning, our experience can be way more impactful.
Moving forward with courage instead of shame and blame is the first step in holding yourself accountable and trusting yourself again.
Accountability tools for Success
You don’t even have to participate in extreme dieting tactics if you don’t want to. All you have to do is become aware of how much you take in in relation to how much you move. It’s that simple.
Some people are not taking in enough and some are taking in too much without getting enough movement to offset the calorie intake. Some people are eating too much in one sitting and could benefit from splitting the bigger meals up and spreading them out throughout the day.
What these tools will help you see:
Your macronutrients ratios and discover what works best
What vitamins and minerals you’re getting and which ones you may not be getting enough of.
Your food patterns - if you’re eating too much in one sitting or not eating enough.
If you’re eating low quality foods you’ll quickly discover that you’ll not be satisfied with your normal calorie intake.
Tools I Use:
Cronometer - A food logging app. It tracks calorie intake and compares it to how much movement you’re getting each day. This app helps you discover how much you’re taking in comparing to how much you’re expending. Cronometer integrates with Fitbit and offers a paid option of splitting your meals so you can see how much you are eating at each meal. I find this to be incredibly helpful to know.
Fitbit - tracks; hours of sleep, gives you your weekly average weight, daily water intake and movement
Note: If your goal is to lose weight, You want to take your weight everyday first thing in the morning with the same scale. Then take the weekly average. That way you will see a true measure of weight rather than the day to day fluctuation (because you will fluctuate depending on the time of day and where you are in your cycle)
Temp and pulse - Use your temperature and pulse readings to find out how your metabolism is functioning and responding to changes you are making.
Mood - Your mood will always give you an indication of how your physiology is working. It will also tell you if you’re not getting enough energy or if you have tons of energy.
If you want to learn more about how I teach my clients to build a foundation of fitness and nutrition so they can live the life they love in the body they love contact me today for a free 30 minute consultation.
John McMullin has been my personal life coach for years now. I’m excited to share his teachings with all of you today. I hope his work impacts you as much as it did me.
In this episode we talk about:
Discovering your own core values aside from your parents and how this impacts how you relate to the world.
How to relate to aging parents.
What you can do to change your perspective on aging.
John is dedicated to serving anyone seeking a self empowered life. He believes that balancing the energy of mind, body and spirit opens the door to self empowerment. Becoming aware of areas where energy is in harmony and discovering areas where energy is blocked, leads to greater self understanding. Once a light is cast on how and when the self started accepting concepts that block energy, a new window of opportunity opens for learning how to change beliefs and habits that are self defeating.
Journeys of Wisdom is founded on these beliefs:
Every individual is perfect and whole and has a right to discover their own greatness, to fully experience life, and to know they are loved.
People become more empowered when they learn how to balance the energy of the mind, body and spirit at all levels – conscious, subconscious, and unconscious.
Each person should have the opportunity to experience a reverence for self in all aspects – intuitively, mentally, emotionally, spiritually, and physically.
Connect with John:
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Leaving me a review helps my podcast get out to more people and shows me what you value about my show so thank you.
Mike McCastle is a sponsored American endurance athlete, four-time world record holder, nationally acclaimed performance coach and motivational speaker. After serving 11 years in the U.S. Navy, McCastle founded Twelve Labors Project, a company and charitable initiative driven by a purposeful mission to push the limits of human potential in hopes of inspiring others to explore their own capacity for greatness. With over a decade of experience in the field, high-achievers in the athletic, military and corporate sectors have enlisted McCastle's expertise with the goals of improving performance, mental strength, productivity, leadership and team cohesion.
In addition to collegiate, professional and national level athletes, Mike's clientele have included teams from Microsoft, Amazon, the FBI, U.S. Navy SEALs and elite polar explorers to name a few. His efforts and expertise in human performance have been featured in The New York Times, USA Today, HBO Real Sports, NBC news, Men's Health Magazine, U.S. Veterans Magazine plus many more local and national news media outlets.
In his free time, Mike remains actively involved in a number charitable efforts centered around Veteran mental health issues, Parkinson's disease and muscular dystrophy research. He is the current Student Veterans of America (SVA) chapter president at Concordia University where he studies Psychology and Exercise & Sports Science.
In this episode we discuss:
What flow state is and how to identify it
How what you think and feel is directly linked to your physical performance
The difference between flow state and detachment
What triggers flow state
The phases of flow state
How you can create an environment to connect with a state of flow more often and easily
Connect with Mike:
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Alisha is a Personal Trainer, ZHealth Practitioner and a Board Certified & Licensed Acupuncturist. Alisha is particularly passionate about combining Acupuncture and movement coaching to focus on Women’s health and wellness.
Connect with Alisha at:
In this episode we discuss:
What is brain based fitness
Knowing how to assess can help you progress so much faster
How pregnancy is an athletic event and how you can better prepare for it
Your threat bucket
How Alisha shares her teachings with other trainers
The principles of Chinese Medicine and how it relates to the food we eat
Resources mentioned in this episide:
I’d love it if you’d support me by leaving a review as it allows me to get out to more people who could benefit from the information I share. Thank you!
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A native of Atlanta, Andrew Johnston has been a personal trainer for over two decades. He got into the business for self-improvement, arming himself with knowledge to combat the performance enhancing drugs that inundate the sport of professional cycling. This strategy worked, and in 1992 he was invited to be a resident athlete at the Olympic Training Center in Colorado Springs.
Upon graduation from Eckerd College in 1994, he turned pro and took his ambitions to Europe to race for the Belgian Haverbeke GB team. After the 1996 Olympic Trials, he moved to Spain to race for the Palafrugell and Homs squads until 1998. Andrew devoted his full attention to personal training in 1999 after a crash ended his cycling career just as he was entering his prime. But his competitive drive was satisfied for only a year before discovering his interest in triathlon. In his first full season of triathlon competition, he was the 2001 Olympic Distance Champion of Georgia and 5th overall at the National Long Course Triathlon Championships, earning All-American status as well as a slot on the U.S. World Triathlon team.
Andrew founded Triumph Training in 2000, using his athletic experience and insatiable appetite for knowledge to build a successful training business. Not content with having obtained his Certified Strength and Conditioning Specialist degree, arguably the most respected credential in the fitness industry, Andrew became the first Corrective Holistic Exercise Kinesiologist in the state of Georgia in 2001.
His passion for the body and its limitless potential has grown only stronger since Men's Journal named him one of the Best Trainers in the U.S. in 2005 and again in 2006. Perfecting what he preaches to his clientele as well as various audiences throughout the Southeast, in 2006 Andrew became the first Leukemia Survivor to qualify for and finish the Hawaii Ironman World Championships. The award-winning documentary Living Is Winning captures the events leading up to that race and takes the audience deep into the life of an aspiring triathlete.
After several years of "retirement" from competition to open up his private training studio in Atlanta and to author his first of two published books, Andrew stormed back onto the triathlon scene in 2012 to qualify for the 70.3 World Championships followed three weeks later with the Overall Win at the Great Floridian--the first Leukemia Survivor to ever be crowned the champion of an Iron Distance Triathlon. He then got permission from his wife and son to tackle the 3000 mile Race Across America, raising over $250,000 dollars for the Leukemia and Lymphoma Society. Now he takes his knowledge as a CHEK Practitioner and one of the select few ELDOA Trainers in the world to guide people in their pursuit of wellness, ultimately helping them to realize that the only limitations they truly have are the ones they set for themselves.
Connect with Andrew:
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For over 10 years, Shalom Mayberg has been helping people from all over the world relax, heal and find overall balance in order to live a healthier life. He uses traditional healing modalities, which are practical and useful; such as a combination of energy work, Chakra balancing, and intuitive touch. These techniques help to release emotional and physical pain which remove blockages in mind and body. Much of the work Shalom does is transformative and intuitive based; some techniques are centuries old while others are modern day practices.
Shalom began practicing yoga and meditation in 2001; this lead to a healthier lifestyle and a more vibrant approach to life in general. Family, friends, and strangers on the street began asking his advice and seeking his help and thus, Shalom found his passion. After working for a few years for the State of Florida as a Police officer in Miami, Shalom left his position and began his journey through both India and Asia for a period of deep learning and exploration to answer his calling.
After living, learning, and teaching in India and Asia for almost three years, Shalom returned home with two separate 200 hour YTTC (yoga teacher training certifications) in Hatha and Vinyasa yoga and training in Yoga Nidra guided meditations. He also received his certification in Levels 1, 2, and Master Level Reiki practice, and training in mediumship and psychic work. In addition, Shalom holds a Rabbinical Certificate from his time spent studying in Israel.
Shalom enjoys practicing yoga, group meditation, nutritious cooking and hiking as well as mentoring teens to encourage a healthier lifestyle. As a Spiritual and Wellness Guide, Shalom offers sound healing, SuJok therapy, and Energy Work.
Connect with Shalom at
Retreat with Shalom in Mexico!
Shalom on Spotify
Follow Shalom on Instagram
Follow Shalom on Facebook
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Kitty Blomfield is a director at Nustrength Personal Training based in Brisbane Australia. She also has the Nustrength Youtube Channel with a series of different shows geared toward food prep, nutrition education and inspiring testimonials. She's passionate about empowering people through the right nutrition and strength training.
For many years Kitty struggled with body image and was your typical over-exerciser and under-eater. Her weight would yo-yo, she lacked energy, slept poorly, and suffered from terrible binge eating. It was so bad that she'd train six days a week for up to two and a half hours a day and would eat a low calorie and low carb diet.
In 2014 Kitty was introduced to the work of Doctor Ray Peat, Emma Sgourakis (The Nutrition Coach), Dodie Anderson and Rob Turner. Their research challenged her entire belief system around what constitutes ‘true health and fitness’. Since then, she's never looked back.
Kitty now only trains three days a week and does very little cardio apart from the occasional walk in the sun. She follows a structured and measured training program and eats to fuel her body now as opposed to depriving her body the way she used to.
As a result Kitty is the strongest she's ever been and she's in the best shape of her life but most importantly she feels the best she's ever felt. In 2015 Kitty competed in her first powerlifting competition and broke the GPC record for deadlifting in the under 75kg weight class. In March 2016 she competed at ProRaw8 and won the female deadlift only competition with a deadlift of 207.5kgs at 71.5kgs body weight.
She believes that if you want to be in the best shape of your life you need to love the process. If you focus on getting stronger in the gym, tracking and measuring your training and nutrition and nourish your body with the right food the physique will look after itself.
According to Kitty, there's something extremely empowering about being a strong female, she wants to help you become the healthiest, happiest and strongest version of yourself in and out of the gym.
Connect with Kitty at:
Win At Life Program: https://nustrength.com.au/products/online-monthly-training-and-nutrition/
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LION'S MANE TURMERIC GOLDEN MILK LATTE
This is full of anti-inflammatory properties from turmeric, along with ginger and of course Lion's Mane which optimized cognitive performance and supports the nervous system! Brain fog, BE GONE!
1 1/12 cups milk or coconut milk
1 packet Lion's Mane Elixir
1/4 tsp turmeric, pinch of fresh or powdered ginger (to taste)
Heat milk on low until warm.
Add all ingredients to a blender or mug, and froth or mix until thoroughly combined and frothy.
It’s impossible to journey through this life without experiencing damage. And, because of that, we seek to escape and numb – with work, food, alcohol/drugs, relationships, the internet and more.
Therefore, we move away from Spirit and become lost in a repeating cycle of destructive behavior.
EKKA is the world’s first ritual based self-care recovery subscription box. Ekka was founded in 2016 by Yvette Jacquez and Nuria Reed.
They envisioned a better holistic wellness system – one that went deeper, built community and created sustainable change.
At Ekka, Yvette and Nuria work with experts in the broad fields of recovery and wellness practitioners, and creatives to be sure they send you a different self-care box every month. they each bring to the table a lifetime of longing, loss, and love.
Yvette and nuria continue to embrace recovery by creating rituals. With this intention they hope to find peace and balance in this strange and beautiful world we live in.
EKKA is a monthly subscription service that provides tools to balance mind, body and spirit done with intention.
Yvette Jacquez – CEO & Co-Founder
Yvette is a passionate fitness expert with a keen respect for the role that consistent ritual and self-care play in her well-being.
Recovering from anxiety disorder and has experienced cycles of abusive relationships and self-harm. Yvette has spent over ten years focusing on wellness specifically around food & exercise to help her journey through recovery.
Yvette lives in Portland, Oregon with her dog Odys. You can find her outdoors bouldering, snowboarding, camping.
She embraces change and seeks adventure while taking each step with care.
Nuria Reed – Chief Wellness Officer & Co-Founder
Nuria is an ERYT500 and certified Usui Reiki Master with over a decade in meditation and yoga experience, PTSD and the mind/body connection.She is in recovery from anorexia and drug abuse.
Nuria lives in Santa Barbara, California. She’s obsessed with making the world a better places through the tools of yoga and meditation. When not teaching or educating the Ekka community on wellness you can find her playing in the ocean.
She is a teacher and mentor to people in recovery and the wider community.
Connect with Yvette and Nuria and order their boxes below:
December's box theme is Anxiety and how to alleviate anxiety when it comes to social settings.
Use our code and get 25% off your box subscription today.
Enter the code: INTEGRATE
In this episode we discuss:
The EKKA Life philosophy
How Yvette and Nuria created a company based on recovery rituals
How a ritual is really a habit that you’ve given some meaning to.
The purpose of the EKKA boxes is to create balance to mind, body and spirit that’s done with intention. Providing you with the tools for self care and recovery.
We discuss what recovery means to us and EKKA and how it can be used to create transformation and positive change in someone’s life.
What role recovery plays in our rites of passage as women.
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References mentioned in this episode:
Ryan Hurst is head coach and program director for GMB Fitness. With many years of experience in strength and movement coaching, he holds black belts in Kendo, Judo, and Shorinji Kempo and practiced 10 years as a competitive gymnast.
He's married with two children and has lived in Japan for over 20 years.
Ryan has devoted his life to coaching others in strength and movement, but always lets his philosophy of “training for a healthy life” lead the way. He is a father to two young children, and the most important thing to him is to be able to play with them without pain or fear of injury.
In This episode we talked about:
The story of GMB and how it was created
How GMB has evolved since they first began.
The mission of the company and how they strive to help people become more physically autonomous
The challenges of having an online fitness program
Where they see themselves heading in the future
Send us some love
References mentioned in this podcast
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Josh Rubin and his wife Jeanne Rubin are owners of East West Healing where they specialize in nutrition for thyroid health.
The philosophy behind their approach to nutrition was developed under the influence of human physiology and research studies dating way back to the late 1800’s early 1900’s and some even earlier.
The science Josh and Jeanne are presenting is what they like to refer to as Universal Science, a science based on principles that can be applied to everyone.
These are facts we know are true, such as – the sole purpose of eating food is to fuel the body’s cells with energy. Just like a car needs gas, humans require food.
Metabolism begins in the cell, which is the most basic unit of life and where your body converts food to energy.
Each and every one of your trillion cells has an engine designed to produce energy – the energy needed to fuel ALL your systems. The more efficient your cells are at producing energy, the more energy your body will have at its disposal.
When the systems of the body have a steady supply of energy, they are able to repair, rebuild, and function at very high levels.
One of the most efficient ways in which the body produces energy is through a process called cellular respiration.
In this episode we discuss:
How you breath can indicate the state of your metabolism
What role C02 plays in your metabolic function and how wasting C02 can be a problem
How conserving C02 can help us better produce energy, sleep and exercise by ultilizing 02 more efficiently.
How we can easily test our tolerance to C02 and why that matters.
How your breathing effects your posture and what you can do about it.
Why nose breathing is the best way to balance your ph, raise your metabolic rate and lower your stress hormones.
How breathing through your mouth affects the shape of your jaw and how this relates to your posture.
How we eat and breathe shapes our jaw.
Josh and Jeanne’s Metabolic Breathing Program
Connect with Josh at:
References mentioned in this episode:
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Kevin Ramirez is a certified Exercise Therapy Specialist with Z-Health. He has studied with leading experts in the fields of neurology as it relates to movement, sports vision, and pain.
Kevin is founder and owner of Impower Supplements. His product, Amino PRO® is a powerful formula that’s specifically designed to help you meet your protein needs, build a better body, and recover faster.
It also helps improve digestion and supports the liver and kidneys.
When your liver and digestion are better, everything improves. The result is less brain serotonin and well-fueled dopamine pathways that make you feel awesome!
You’ll notice more energy, better sleep, and better performance… leading to a stronger, healthier, and more attractive physique.
Amino PRO® contains 3,240 mg of ultra-pure branched chain amino acids (BCAAs), combined in a carefully-researched ratio for optimum results, performance, and health.
Designed with your ultimate health and wellbeing in mind, this proprietary blend purposely excludes the 4 amino acids (cysteine, tryptophan, methionine, and histidine) that can promote stress, inflammation, and poor metabolism.
In this episode:
Kevin shares with us what what it takes to create a supplement company and get your product on the market.
How his amino acids stand out from the rest for supporting the liver, recovery and providing high quality ingredients.
What inspired Kevin to create his amino acid combination
What kind of people this product can help.
What is protein wasting and how can you avoid it
And so much more!
Order Kevin's Amino supplement at:
Enter our code: integrate10 and get 10% off your order
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Join us on Patreon
Order Kevin's Amino supplement at:
Enter our code: integrate10 and get 10% off your order
Taylor Kruse of KRUSE ELITE offers a unique, neuro-centric approach to personal training, including vision, balance, respiration, and sensory training in addition to traditional forms of strength training. Taylor Kruse empowers individuals into a greater level of health and performance than they even knew possible.
Building a solid food foundation first is key. Your body can't always assimilate the nutrients from a supplement since taking single vitamins can take more energy from the body to break it down. You end up with a nutrient deficit instead of adding to your body’s energy reserves.
You’re better off eating foods that contain all the vitamins and minerals in one place, therefore, not robbing your body of it’s precious resources.
Plus, many supplements use low quality vegetable oils and soy to add shelf life and increase production of their product. Supplements also require a proper high quality food foundation to work properly.
In this episode series I talk about this and the value of including Vitamin A rich foods in your diet.
Vitamin A is…
Needed for converting cholesterol to thyroid hormone
Plays a role in the repair of the eyes
Stimulates growth of collagen which improves skin and body structure
Repairs internal organs, bone and teeth
Optimizes function of white blood cells
Needed to absorb calcium - so calcium does not stay outside the cell
Improves immune response - helps with food sensitivities