This week in your Radical Health Newsletter…
- 5 ways to get more sun
- Eat more… to lose fat?
- Watch our weight loss Q&A webinar
- And anybody for peach ice cream?
☀️ An important message
Summer is nearly over, which means there’s not much time left to top up your vitamin D levels before winter.
This is especially important if you live north of the 35° latitude line.
(North of Los Angeles, CA, Albuquerque, NM, Memphis, TN, Charlotte, NC)
Because above 35° latitude, during winter, the sun isn’t high enough in the sky to make a whole lot of Vitamin D.
So get outside and top up the Vitamin D tank while you can!
The sun is essential for radical health
📣 “It’s estimated that insufficient sun exposure may be responsible for 340,000 deaths in the United States and 480,000 deaths in Europe per year, and an increased incidence of breast cancer, colorectal cancer, hypertension, cardiovascular disease, metabolic syndrome, multiple sclerosis, Alzheimer’s disease, autism, asthma, type 1 diabetes and myopia.”
Further Reading: Insufficient Sun Exposure Has Become a Real Public Health Problem
5 ways to get more sun
1. Make time for sun exposure in your calendar (midday is best for vitamin D)
2. Eat outside with as much skin exposed as you can
3. Really busy? Bring your laptop with you as you bask in the sun! (Consider getting some EMF-proof undies though!)
4. Go on a walk around your neighborhood, wearing as few clothes as possible (just don’t get arrested 😜)
5. Consider investing in a Sperti Vitamin D Lamp for winter (nowhere near as good as the real deal, but it’s something).
✅ The right way to burn fat
A message about fat loss from our Chief Experience Officer and Lead Researcher, Dillon Randolph, MS, PA-C
I know losing fat is super important to most of you.
And it’s one of, if not THE most common questions we get in our emails, DMs and Community.
It’s also something I’ve been working on personally for 4 years, after destroying my metabolism for essentially 10 straight years prior.
Here’s a look at my journey:
And here’s a super important point I’ve learned on my personal journey about fat loss:
It’s not as easy or as simple as eating less, or fasting longer
In fact, you might have to eat more in order to increase your metabolism.
Yes, you may not lose weight as quickly as you desired, and yes, you may even gain weight…
But what will happen in the long term is that you will feel better(energy, libido, mood, etc.), and your metabolism will increase.
Pair this with strategic movement (low-level, resistance training, and HIIT), and your body will target fat loss and build or maintain muscle.
If you find yourself under-eating or crash dieting (extreme swings in total daily caloric intake) and not giving your body an optimal amount of fuel… you are not alone!
Poor dieting habits are extremely common due to all of the many misconceptions about weight loss that exist.
Your focus should be on eating enough high-quality calories
Focus on enough high quality foods. This will give your body the signal of abundance, which equates to healthy hormones, weight, and overall improved quality of life.
Let’s look at the research on caloric restriction a bit further…
A chronic hypocaloric state will threaten your lean mass, increase your hunger, and reduce your metabolic rate (#, #).
Initially, when your body enters a caloric deficit, many will experience weight loss and benefits. If you are not prioritizing resistance training during this time (#), part of this weight loss will include muscle (#). Losing muscle alone will reduce the number of calories you burn at rest and, naturally, reduce your overall metabolism (#, #, #).
A caloric deficit will also tank your hormones
This is not good nor sustainable long term. Testosterone will decrease (#), thyroid hormones will decrease (#, #), and cortisol will increase (#,#). This ultimately can result in a weight loss (fat loss) stall, along with a greater difficulty maintaining or building muscle—the complete opposite of what we all are after.
Does this mean we should never enter a caloric deficit? Nope! This truly is meant to serve as a reminder that obtaining radical health is a journey and to not get stuck in a calorie deficit prison of eating less food and fasting more.
Optimizing hormones, losing fat, building muscle, and feeling your absolute best takes time.
Be patient. Love yourself. Trust the process.
And please know we’re here to help. You can reach out to our Health Success Team for some support anytime!
▶️ Watch our weight loss webcast
Last week we held an exclusive live Q&A for our AB30 participants on weight loss. But there was such super valuable information in it that we wanted to make it available to you too!
▶️ Watch here
🍑 Peach ice cream?
It’s peach season, so give this nutritious and delicious animal-based ice cream a try!
It’s adapted from Dr. Paul’s Carnivore Code Cookbook, and you can make it with or without an ice cream maker…
Either way, it’s super simple!
You will need:
🍑 3 peaches, peeled, and cut into ½-inch pieces (organic is best)
🍯 ¼ cup plus 2 tablespoons raw honey
🍋 ½ teaspoon lemon juice
🥚 2 large egg yolks (corn & soy free, pastured)
🥛 2 cups milk (raw A2 is best)
🐄 1½ cups heavy cream (raw A2 is best)
🧂½ teaspoon salt
Step 1: Cook the peaches over a low heat until they start to release their juices.
Step 2: Combine the peaches, 2 tablespoons of the honey, and the lemon juice in a small bowl, and cover and chill.
Step 3: In a large bowl, lightly beat the egg yolks. Whisk in the milk, cream, salt, and remaining ¼ cup honey. Cover and chill for at least 1 hour.
Step 4: Stir the peaches into the cream mixture. Pour into a 1½-or 2-quart ice cream maker and churn according to manufacturer’s directions.
Step 5: Transfer the ice cream to a freezer container, cover, and freeze until firm, at least 30 minutes.
And if you don’t have an ice cream maker, pour the cream mixture into a freezer container. Stir in peaches. Freeze, stirring every 30 minutes, until firm (about 3 hours).
You can also use a blender instead of whisking the ingredients. Themilk and cream will froth a little, but the froth reduces when frozen.
Pro Tip: Turn your ice cream into a super immune-boosting treat by sprinkling in 6 capsules of our Immunomilk!
This is the great adventure of your life, and you are the hero.
Have a radical weekend!
-The Heart & Soil Crew
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