Accumulate Health

In today's episode, we're talking about diet culture. So many people are trapped in a cycle of dieting, losing, regaining, feeling worse, and starting all over again. Diets do not have the power to transform you. Real success is lasting transformation — and diets rarely deliver that. And by rarely I mean less than 1% of the time. Real change happens not by counting macros but by confronting pain. That's where freedom lives. That's where addiction dies. That's where lifelong transformation begins. ➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey   -------- Connect with Dr. Matt online:  

Recently I had a conversation with my son that went something like this: My four year old: “Dad, I'm hungry. What can I eat?” Me: "You want some meat, eggs, yogurt? I'll cut you an apple." Four year old: "I want cookies." Also, industrialized humans: “There is nothing to eat!” As Health accumulators, we are happy to put off momentary pleasure for day in and day out vitality and vigor.   ➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey   -------- Connect with Dr. Matt online:  

Today I'm talking about cholesterol and why it's not the enemy of our heath that needs to be subdued by statins.  Cholesterol is in fact the key building block for ALL our cell membranes - structure, integrity and fluidity are not maintained without it.  ➡️It is the essential precursor needed to create all our steroid hormones, such as testosterone, estrogen, progesterone, cortisol.  ➡️It is necessary to produce Vitamin D from sunlight.  ➡️It is essential for brain health. How could we possibly expect to live our best most vibrant life, if we are suppressing the body's ability to produce cholesterol?    ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, I'm talking about thoughts and how they have the power to help you heal faster. It is not woo-woo. It is the truth.  Often we get after our food routines, exercise, sleep hacks, sauna, cold plunges, plastic surgery, IV therapy, all the while neglecting the health magnifier, our mind.  Peer-reviewed studies are showing us—what goes in our mind, doesn't stay there. It spills into our body, shaping everything from how our immune system responds to illness, hormonal responses to menopause and menstruation, the activity of our natural killer cells and even our DNA. Our thoughts, beliefs, and thinking habits could be our greatest ally or our greatest threat when it comes to maximizing our health accumulation.   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, I'm talking about the natural sugar found in an apple and added sugar. An average apple has about 20 grams of sugar in it. This is primarily in the form of fructose and this fructose is beautifully held in a whole foods matrix within the apple. This is why the glycemic index is around 35 and the glycemic load of an apple is around 5. What this means is that the 20 grams of sugar in an apple is in the lower 1/3 of foods consumed related to raising glucose. Studies actually show that having an apple before a meal is an effective strategy in decreasing the sugar response of your body to that meal in people who already have impaired glucose tolerance. We have done many challenges over the years related to protein intake and sugar reduction, but let me be clear, unless you're allergic to a whole food, like an apple, I would not stop eating whole foods so that you can partake of a processed food that has more protein or fat in it, or less sugar. That is not health accumulation, that is diet culture. ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, I'm talking about why I would choose added sugars over artificial sweeteners. This may come as a shock, but every single day of the week I would choose to put into my body added sugars, rather than artificial sweeteners. Most people see added sugars as calories and are conditioned to think they are bad, while zero sugar, artificial options are supposedly better. We are a living entity. We are not artificial. We require life to sustain our lives. So what is the difference between added sugars and artificial sweeteners?   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, we're talking about hinderances to fat loss. Most people trying to lose fat focus on big rocks — strength training, hydration, macro counting, 10k steps per day, cutting sugar. All of which can have great value. But what if what's keeping you stuck in your current body composition, isn't a lack of discipline… but the little things you don't know you're eating? Maltodextrin — is a common additive in dressings, sauces, spice blends, and even “health” products like LMNT and electrolyte powders — has a glycemic index of 85–105. That's higher than table sugar. In minute doses this is generally not an issue, but at the amounts found in these powders and taco spices this can really add up.   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, we're talking about fiber vs protein. You've probably heard that fiber is good for your gut and protein is good for your muscles—but what if I told you that the magic doesn't actually come from either one—the wow factor comes from eating both in whole food form. We live in a world of scoops, powders, pills—fiber gummies and protein isolates, all making big claims. The truth: You cannot build a body on fiber alone, and you cannot heal a body on protein isolates alone. The real magic happens when these nutrients are delivered the way God designed—inside real, whole foods.   ➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, we're talking about fruit sugar vs added sugar. Last week, we talked about the amazing benefits of natural sugar found in fruit and today we are contrasting fruit derived sugar with added sugar found in processed foods. Let's take a closer look at how our body processes these two sugars.   ➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In this episode, I'm talking about how fruit holds the key to better gut health, disease prevention, and even mental wellbeing. Over and over patients tell me that they were told not to eat fruit because of its high sugar content. Fruit sugar is not the enemy of your health. High fructose corn syrup and the fluffy white sugar added by the tablespoon to vanilla flavored yogurt is the adversary of your health. Unlike refined white sugar, natural sugar found in fruit has blood sugar balancing fibrous material, minerals, and polyphenols. In fact, study after study shows that fat gain goes up with refined or added sugars and goes down with whole fruit intake. Let's talk about what different fruits can do for your health. ➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, I'm sharing two stories of women whose health was transformed by a carnivorish diet. I'm also giving you a couple of reasons why I think eliminating all foods and just eating meat and seed bearing foods for a short time can often be the food routine that's needed for transformational health. ➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, we're talking about artificial sweeteners and why we want to ditch them. Did you give up sugar only to swap it out for Splenda, aspartame, Ace K or erythritol? Today I'm breaking down 5 powerful reasons to ditch artificial sweeteners and sugar alcohols for good! — and what happens when you do. 1. Your Gut Microbiome Starts to Heal 2. Cravings and Appetite Drop 3. Metabolic Health Improves 4. Mental Clarity & Mood Get a Boost 5. Taste Buds Reset   ➡️ Support your child's gut health with new Flora Start Kids https://drwholeness.myshopify.com/products/flora-start-kids-1  ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, we are busting myths, namely 4 health food myths. Many people are putting in an intense amount of effort to live their healthiest life, but are being derailed by the lure of gluten free, sourdough, fat free, and nut butters.   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode we're talking about something that's wrecking our kids' mental focus, confidence, and overall development—smartphones. They can be crazy helpful for work and communication. But is there any benefit to our children? Is it possible that smartphones only have a negative impact when in the hands of kids? If you pay for the smart phone for your aspiring young athlete, could you be directly hindering their success?   ➡️ Support your child's gut health with new Flora Start Kids https://drwholeness.myshopify.com/products/flora-start-kids-1  ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, we're talking about the gut-brain connection. What if I told you that your gut bacteria might be controlling your focus, mood, and even your ability to sit still? Unbelievable, right? Well, like gravity, you don't have to believe it for it to be true. Research is becoming more and more convincing that the symptoms or disease states we medicate like, depression, ADHD, and even anxiety are not actually starting in our brain... but in our digestive tract! Today, we're breaking down the science behind the gut-brain connection, how your 40 trillion bacteria in your gut are controlling neurotransmitters like dopamine and serotonin, and what you can do to improve focus and mood—naturally!   ➡️ Support your child's gut health with new Flora Start Kids https://drwholeness.myshopify.com/products/flora-start-kids-1  ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

Today we are talking about our home, excess, climate-controlled environments and what behavior is equivalent to smoking 15 cigarettes a day. 4 non-negotiables for a health-accumulating life: Step 1 make your home a sanctuary. - It should be the easiest place in your life to eat whole nutrient dense foods. - The best place to get a great night of sleep. - A place where you watch, listen to, and talk about uplifting things. Consider all the things outside of your control already, why not set your home up to be a peaceful place, where you eat your meals, sleep, relate with your family and demonstrate hospitality? I'll walk through all four of these non-negotiables in today's episode.   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, I'm talking about how weight loss medications work in the body and what happens if there are no coinciding lifestyle changes. Ozempic, or semaglutide, mimics a hormone called GLP-1, which your body naturally produces after eating. Patients come to me having started on these medications with the promise of easy weight loss, yet they are consuming processed foods, not given any strength training plan and sent out the door with their weekly injection. This not only leads to failure to thrive, but sabotages the potential benefits that could come from using a drug that makes it easier to improve food habits, since appetite is suppressed.   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's video, I'm discussing how we can prevent or minimize the unwanted symptoms of norovirus. First, it's important to recognize that norovirus relies on oxidative stress-induced cell damage to spread and replicate in the body. So anything we can do to decrease oxidative stress by improving the antioxidant status of our cells decreases the opportunity for viral activity in our body. Norovirus also attacks and damages the intestinal lining, which is why vomiting and diarrhea are often a large part of the symptom picture. Making sure our gut health is on point is high value. Nutrient Support⬇️ Support gut health integrity and cellular antioxidant status by using probiotics like lactobacillus and bifidobacterium species as well as one of my favorites, N-acetyl Cysteine or NAC. NAC increases our master antioxidant glutathione to reduce cell damage and promote a hostile environment for norovirus. Vitamin C and selenium can also help in a similar fashion to NAC. Plus I share how to properly hydrate if you are vomiting, why I use a throat spray, and how acid blockers (proton pump inhibitor and H2 blockers) can increase susceptibility to a norovirus infection.   ➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy -------- Connect with Dr. Matt online:  

In today's episode, I'm talking about the connection between birth control and iron levels and what you can do about it. If you're struggling with low iron, talk to your healthcare provider about developing a personalized plan that looks at optimizing your whole person. Birth control pills can affect your body in multiple ways: They contain synthetic estrogen This increases a hormone called hepcidin Hepcidin is your body's iron gatekeeper  -------- ➡️ Get Dr. Matt's free guide to overcoming iron deficiency Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. ➡️ Schedule an iron consultation https://calendly.com/ironconsultation/60min  

In today's episode, we're focusing on what we can do to build strength for life and identifying hidden culprits of muscle loss. Coming in at #1 (and probably of no surprise) is refined flours and added sugars. They have a special affinity for degrading muscle health. When we eat foods like white bread, pastries, or sugary snacks, our body responds with an insulin surge to bring that blood sugar back down. Over time, frequent spikes like this can lead to insulin resistance, where muscles struggle to absorb the glucose and amino acids they need for repair and growth. This isn't just a challenge to maintain energy, it directly impacts our ability to maintain and build muscle. Ultra-refined carbohydrates (think standard bread, cracker, chips) and added sugars feed the inflammatory cascade in our body. When we have chronic low grade inflammation, the muscle repair process is downgraded, leaving us weaker and more prone to injury. Instead of rebuilding muscles after a workout, the body is sending its resources to curb inflammation.   -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, I'm talking about enzymes (aka the fountain of life). The daily decisions we make and habits we keep, promote enzyme challenges or ease. Enzymes are proteins folded in a unique way. Like a key, each one fits a specific food and unlocks their life-giving capabilities for our bodies. In light of this, I have three ways your lifestyle can negatively impact enzyme activity and three ways to optimize enzyme function. -------- ➡️Shake the Sugar Lifestyle Guide  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about how to unlock opportunities to boost your nutrient absorption by up to 300% through simple every day decisions including 5 simple food hacks to help boost absorption. -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about creating a system that enables success. Our word for the year health accumulators is STRUCTURE. Build a framework that actually makes things happen. I have five simple, doable, inexpensive and effective ways for us to create structure in our day: 1. Go to bed and get up at the same time each day 2. Schedule in the time you're going to go for that brisk walk or hit that workout 3. Plan out your meals 4. Spend 30 min, 5 days a week learning a new skill or subject 5. Program your phone for rest times   -------- ➡️Shake the Sugar Lifestyle Guide  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about sugar! Did you know sugar doesn't just affect your waistline—it rewires your brain? Cutting out processed added sugar for 30 days can transform your neurochemistry, your focus, and even your mood. Let's dive in to what happens to your brain when you give added sugar the heave ho. When I say sugar, I am not talking whole fruit, dates or raw honey. I'm talking about when you read a label and see numbers in the added sugar category. Recognize these added sugars hijack our brain's reward system, leaving us craving more and feeling worse once the reward response is finished. -------- ➡️Shake the Sugar Lifestyle Guide  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

Today, we are dispelling the following 5 nutritional myths: Eating fat makes you fat. Carbs are bad for you. You need to eat small meals every few hours to boost metabolism. Detox teas, powders and juice cleanse your body. Protein is more important that real food. Have you fallen for one or all of these nutritional myths? I don't like to see people who are going all out for their health being conned into health myths that will derail them from their health goals.   -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

The cold weather and the extra sweets and treats consumed during this time of year are calling cards for colds, coughs, and the flu.But, we don't have to succumb to sickness, with the right nutrient support, we can prevent a cold or the flu before it starts or at least lessen their severity. Here are my top supplement recommendations and DIY home remedies:(Remember this is health education, not personal medical advice.) Vitamin C NAC Zinc and Propolis Wet Sock Treatment Steam Inhalations For more effective nutrient support tips and DIY home remedies, check out this post (it also includes the Wet Sock Treatment video) https://drwholeness.com/blog/stop-a-cold-before-it-starts/   -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about how we can celebrate the holiDAYS with special meals and delicious treats without going overboard all season long. Nobody is gaining weight or regressing in their health over what they ate on Thanksgiving day or Christmas Day, it's what is being consumed throughout the holiday season. Excess is what gets us in trouble with special occasions. The last thing we want to do is make it harder for ourselves in the New Year. Keep your goals in front of you and enjoy some special, celebratory food, but don't go crazy and continue the bad habits all season long. -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

Today we are talking about 3 movements that can build strength with minimal risk of injury and can truly transform your capacity to do life. Goblet squats. Kettlebell/dumbbell deadlifts. Push-ups. What makes these exercises so special? These 3 movements do more than just build muscle – they strengthen one's ability to perform in everyday life. Not to mention these movements are infinitely scalable, so anyone at anytime in their health and age journey can get started with them. Sign-up to receive a daily email with Crossfit-style workouts. -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about epigenetics. Many people believe that what they eat doesn't matter, so long as they can fit into their jeans. However, what many people don't realize is that what goes into their mouth, changes how their genes express themselves. The food you consume can help promote a radical state of health or increase the rate of dysfunction. A couple of food items that we have cancelled in our home are corn syrup and vegetable oils (canola, soybean, corn, sunflower, safflower oils) and this is because they are toxic to our DNA. High fructose corn syrup decreases the expression of genes that promote ideal insulin signaling which makes it really challenging for the body to regulate blood sugar. Altered gene expression is why many people still have great difficulty keeping their sugar under control and managing their body composition, even after they change their food routine and start physically exerting themselves. When it comes to gene expression, it is not an overnight phenomenon, it is the consistent barrage of processed foods that leads to the switching off of one gene and the switching on of another gene. -------- ➡️Healthy Meals Made Easy PDF   ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about micro-habits. They are the key to accumulating lasting changes in our health. It's a small adjustment in our routine that creates momentum towards the person we want to be. -------- ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about how our body is one whole being with multiple interacting systems and billions of cells all working together enabling us to function at our highest capacity. This is why it's important to use a holistic lens when deciding on a treatment plan. Beyond the physical systems present, we also have the mind and spirit which are also directly and fully integrated into our body. Are you compartmentalizing aspects of your being which could be keeping you from experiencing the life, energy, vigor your body is capable of? -------- ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, I'm talking about the connection between iron deficiency and inflammatory bowel disease for a multitude of reasons. Excess iron is often thought of as this inflammatory irritant, which is true, but the opposite can also be problematic. -------- ➡️ Get Dr. Matt's free guide to overcoming iron deficiency Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about 4 supplements that I believe most people will find effective in helping them maximize their life performance. The most common nutrient deficiencies I see on bloodwork are vitamin D, B12 and iron. For people who are low in these 3 nutrients, rarely do I find dietary adjustments alone to be enough to increase nutrients to a meaningful level. This doesn't mean we don't adjust our food routine to maximize nourishment, but it does mean that if your B12 is 200, it is not going to increase to levels of 800-1000 by eating more red meat. -------- ➡️ Download Supplement Rx PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, we're talking about some natural measures we can take to lower blood pressure. Hypertension or excessively high blood pressure increases the risk of heart, brain and kidney disease, strokes, and heart attacks. On top of that, being on blood pressure medication often leads to fatigue, blood sugar issues, weight gain, decreased motivation and overall life performance. Essentially, the side effect profile of the medications, predisposes people to the very diseases they are trying to avoid. That's why we want to take every opportunity we can to improve blood pressure parameters without pharmaceutical intervention. -------- ➡️Healthy Meals Made Easy PDF Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In this episode, I'm talking about why soy milk isn't all that it's promoted to be. In the USA, 94% of soybeans grown are genetically modified. The reason for this is so that glyphosate can be sprayed on the field and kill everything, but the soybean plants. As soybean production surged, the soy industry looked for new markets to absorb the oversupply. Soy milk turned out to be a great way to create demand for soy byproducts, making it a lucrative business opportunity for soy producers. A non GMO soybean as eaten heavily throughout Japan does have loads of potential health benefits. However, a soybean is not the same thing as ultra processed soy milk consumed in the United States.  

In today's episode, we're talking about migraines. A migraine is your body screaming for help. Turning off the signal without helping the underlying process that is promoting the dysfunction is not a recipe for long term health. Lifestyle can and does cure migraines. Today, we're talking about 7 reasons why you may be getting migraines and what to do about them. 1. Consider eating a diet of near 100% digestible foods. 2. Hydrate!!! 3. Utilize agents and breathing routines that support a parasympathetic dominant state. You can check out previous videos where I discuss specifics on breathing and herbal adaptogens.

In today's episode, we're talking about how to keep your child "in the game". Most kids are consuming licorice, pizza pockets, school lunches, Gatorade, Prime energy drinks, Muscle Milk and Premier protein drinks. If you want your child to have the strongest bones, the best reaction time, the quickest first step, to possess calm in the midst of chaos, you have to fuel them nutrient dense food rather than food-like substances that are stripping them of resources with each bite. Let's talk about what to feed kids to maximize their performance and overall health.   -------- ➡️Healthy Meals Made Easy PDF Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode I share how to prevent and get rid of a cold sore. HSV-1 (Herpes Simplex virus-1) is transmitted via saliva - think sharing drinks, lipstick, utensils, and kissing. I hear some people even share toothbrushes.

In today's episode I'm talking about B12. How do we assess for B12 sufficiency? So when it comes to B12 deficiency, the first thing to consider are your symptoms and your age. If you are over 60, you are at an increased risk of B12 deficiency. Now for the rest of us, symptoms like chronic headaches, fatigue, balance issues, cognitive or focus issues, depression, vision issues, neuropathic pains in the extremities, would all be symptoms that could be related to low B12. If any of those symptoms are present, you may want to consume B12 in a lozenge or dropper form to see if symptoms improve over 3-4 months or have some blood tests run.   -------- ➡️Healthy Meals Made Easy PDF Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

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 -------- ➡️Healthy Meals Made Easy PDF Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

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. -------- ➡️Download the Constipation Relief Checklist https://drwholeness.activehosted.com/f/55 Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

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. ______________________________________ ➡️ ➡️ Download the Detoxifying Foods List https://drwholeness.activehosted.com/f/53 Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

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. ______________________________________ ➡️ 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. -------- Connect with Dr. Matt online:

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. -------- Connect with Dr. Matt online:

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.   -------- ➡️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. -------- Connect with Dr. Matt online:

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. -------- ➡️ Download the Healthy Meals Made EasyPDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

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. -------- ➡️ Download the 30 Day Microbiome Upgrade PDF  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode, I'm talking about the interplay between low iron and hypothyroidism. They share similar symptoms from weakness to fatigue to feeling cold all of the time. For example, Iron deficiency can lead to reduced activity of the deiodinase enzyme which affects the conversion of T4 to T3 in the cells. Iron is also a key component of TPO which synthesizes thyroid hormones. -------- ➡️ Get Dr. Matt's free guide to overcoming iron deficiency https://optimizeiron.com/guide/ Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode we're talking about toxicity via glyphosate. Micronutrient imbalances coupled with chronic toxic exposure lead to hormone imbalance, autoimmune disease, leaky gut barrier, and chronic infections. This past month a study came out looking at gluten-free food products and the levels of different pesticides and minerals present in them. People often rage at gluten, but the reality is gluten just happened to be at the wrong place at the wrong time. The true culprit in this epidemic of gluten sensitivity and celiac disease is actually the pesticide glyphosate. -------- Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy  Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

In today's episode we're talking about elevated MCV (mean corpuscular volume) and why it can cause fatigue. MCV is an indication of impaired oxygen delivery. This can result in symptoms of fatigue, weakness, shortness of breath and decreased life performance. When red blood cells are small it often associated with low iron but when they are big nutritionally it is usually related to low B12, folate, thiamine, and B6. Recognize if oxygen delivery is impaired then it is really challenging for healing to occur. The next time you get a CBC check your MCV level. The goal is to have it around 88-90. We don't want it too low either as that also impairs oxygen delivery.   -------- ➡️ Get Dr. Matt's free guide to overcoming iron deficiency https://optimizeiron.com/guide/ ➡️ Schedule an iron consultation https://calendly.com/ironconsultation/60min Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online:

With sunnier weather comes the question of sunscreen - what kind to use and how often? Today we're talking about when it's necessary to use sunscreen (and when it's not) and what kind to use.   Download the Healthy Meals Made Easy PDF   Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth. -------- Connect with Dr. Matt online: