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    Wild Blog

    The Best Recipes for Probiotic Smoothies

    The Best Recipes for Probiotic Smoothies

    It's not always easy getting your daily dose of probiotics without having the same old thing over and over again. Or if you prefer supplements such as capsules or pills, you might get tired of taking them every day. So, why not mix it up?

    Yogurt is the number one food source used for obtaining that daily dose of probiotics. But instead of just eating plan ole yogurt or even jazzing it up with granola and fruit, try something different with it. Why not try a smoothie!

    What are Probiotics?

    Probiotics are live bacteria and yeasts that our body needs to keep it properly functioning. Your body is made up of both good and bad bacteria. Probiotics are considered "good" bacteria due to their properties that help keep your gut healthy, your digestive system regulated, and to fight off bad bacteria. When you have a build-up of bad bacteria, your body will feel sluggish and even ill. Probiotics help to restore balance making you feel better.

    Benefits of Probiotics

    There are numerous health benefits relating to probiotics. The good bacteria not only keeps you healthy by supporting your immune system but also helps control inflammation. Good bacteria have also been known to help your body digest food, keep bad bacteria in-check, create vitamins that your body needs, support the cells that line your gut preventing bad bacteria from entering your blood and keeping your gut healthy, and to breakdown and absorb medications easier.

    To learn more about probiotics and all the benefits it has to offer, check out Wild Foods' article, The Benefit of Probiotics for Your Gut Health.

    Wild Foods BEST Probiotic Smoothie Recipe

    Everywhere on social media, it seems to be the start of fall, meanwhile, here in Texas, it is still 100 degrees outside! We wanted to welcome fall with open arms (hoping it is right around the corner), but still, find a way to cool down from the hot temperatures surrounding us.

    When we think of fall here at Wild Foods, we think of two things: pumpkin (of course!) and vanilla. When we think of summer, we think of that one thing that you can only get during summer: peaches! So naturally, we combined vanilla and peaches together to get our Vanilla Peach Smoothie.

    Vanilla Peach Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 1/2 banana
    • 1-2 peaches (cut into chunks)
    • 1/2 teaspoon Wild Vanilla Powder
    • 1/2 teaspoon cinnamon
    • 1 cup coconut water (no added sugars, 100% coconut water)
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Other Probiotic Smoothie Recipes

    Berry-Greek Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 1 cup coconut water (no added sugars, 100% coconut water) OR milk
    • 1 1/2 cup strawberries (cut into chunks or diced)
    • 1 1/2 cup blueberries
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Tropical Greens Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 2 cups pineapple (cut into chunks)
    • 1/2 teaspoon Wild Turmeric Powder
    • 1/2 teaspoon Wild Vanilla Powder
    • 1 cup spinach
    • 1 cup coconut water (no added sugars, 100% coconut water)
    • 1/4 cup coconut (shredded)
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Sweet Mango Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 1 cup coconut water (no added sugars, 100% coconut water)
    • 3/4 cup mango (cut into chunks)
    • 1/2 cup strawberries
    • Spoonful of honey OR packet of sweetener
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Making a probiotic smoothie is super easy! All you need is one extra ingredient: Greek yogurt. Add this to any smoothie and you have yourself a probiotic smoothie!

    Commonly Asked Questions

    What are the best smoothie ingredients?

    The most obvious healthy ingredients to put into your smoothies are the common sense items like fresh fruit. Bananas, apples, oranges, berries, cherries, mangoes, pineapple and kiwi are all popular choices.

    What are probiotics, and what do they do?

    Probiotics are live organisms that populate your gut with healthy bacteria. They are well-known for the ability to improve digestive health and immunity, and their support for weight loss, among many other things.

    What you must know about probiotics and prebiotics?

    Prebiotics are used with the intention of improving the balance of these microorganisms. Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements. Research is ongoing into the relationship of the gut microflora to disease.

    What foods are high in probiotics?

    There's many foods rich in probiotics. the best probiotic-rich foods include kefir, traditional yogurt, tempeh, miso, kombucha, natto, buttermilk, sauerkraut, dark chocolate, and green olives, among others.

    Further Reading

    https://smoothiegains.com/the-best-probiotic-smoothie-recipes/

    https://helloglow.co/probiotic-and-prebiotic-smoothies/

    What are the Health Benefits of Maca?

    What are the Health Benefits of Maca?

    Maca is an edible root vegetable used for centuries as a food and medicine in Peru. The word maca comes from the Quechua word "macha," meaning "to give strength." Maca is revered for its health benefits, which include increased energy, libido, and sexual function; improved fertility; and reduced anxiety, stress, and depression.

    Maca root has potential as an adaptogen, meaning Maca may help increase your body's ability to counteract bad health with improvements in your body's functioning, though the evidence is limited. It can help support positive mood, energy levels, and healthy sexuality, and it is easy to incorporate this superfood into daily routines. Maca root is used in Peruvian medicine to boost energy, and anecdotal evidence suggests that its nutrient-rich profile can aid overall fatigue.

    Maca has been shown to have numerous health benefits, including:

    • Increasing energy: One study found that maca increased energy levels by up to 64%.
    • Libido and sexual function: Maca is beneficial for sexual function in both men and women. In one study, women who took maca reported increased libido and sexual satisfaction. In another study, men who took maca reported improved sexual arousal and libido.
    • Fertility: Maca has been shown a correlation to improving fertility in both men and women. In one study, women who took maca for six months experienced increased fertility rates. In another study, men who took maca experienced an increase in sperm count and vitality.
    • Improve mood: Maca has also been shown to help with mood disorders like anxiety and depression. It contains many B vitamins essential for mental health and mood regulation.

    The Health Benefits of Maca

    Maca is a plant that has been used for centuries in Peru and Bolivia to improve sexual function, fertility, and overall health. It is also known to be a natural aphrodisiac.

    Maca is a root vegetable that is typically found in the Andes mountains. It has been used for centuries in Peru and Bolivia to improve sexual function, fertility, and overall health. Maca is a natural aphrodisiac because it has been shown to increase testosterone levels and boost libido.

    One of the main benefits of maca is that it may help improve sexual function. Maca has been shown to increase testosterone levels and promote libido in men.

    In addition, maca can help women achieve better fertility rates by increasing ovulation and improving cervical mucous production. Additionally, maca can help reduce stress levels and improve moods.

    As we mentioned above, maca has many benefits. But these benefits are even more significant when maca is consumed in its raw, powdered form.

    It's important to note that when maca powder is dried, it loses some beneficial nutrients. So, it is best to consume it in its powdered form.

    Several clinical studies demonstrate that benefits from Maca Powder include energy,[i] mood and mental health,[ii] hormonal balance including a reduction in symptoms of menopause and PMS,[iii] improved fertility,[iv] metabolic function,[v] sexual dysfunction and sexual desire[vi] and reduction of levels of inflammation.

    While studies do not support the claim that maca increases testosterone levels, they show that maca powder benefits men's sexual health and fertility. Highly promoted as an effective solution to enhance both men's and women women's desires, maca powder can improve fertility, too. Summary Maca can aid increase semen concentrations and enhance semen quality, potentially increasing fertility in men. 

    There is evidence that Maca can enhance sexual desire, but the evidence is not yet conclusive about its effects on erectile function. The National Institutes of Health says that at this time, there is not enough evidence to suggest that maca can help improve sexual dysfunction or sexual desire. According to this scientific review, maca can help promote general health, especially sexual function, if taken together with a balanced diet and active lifestyle.

    Maintaining positive energy levels can also help boost mood, and some early studies even found that maca can decrease symptoms of depression. Improving mood and increasing energy levels is where the reputation for Maca is genuinely earned in the world of alternative medicine today. Studies show that maca can boost mood and improve quality of life scores.

    The nutritional makeup of maca can support healthy energy levels and brain chemistry, so it is no surprise maca root has been suggested as beneficial for mood as well. A study from 2008 also found that Maca root benefits both psychological symptoms and sexual function in women who are menopausal. A 2015 study found that maca root can help decrease sexual dysfunction among women in the post-menopausal period taking antidepressants.

    Maca root powder may increase sexual desire in men and women. Reduced sexual desire is a common issue in adults.

    Maca root has also been studied clinically to support balanced transitions during menopause and does so without affecting sexual hormone levels in particular. Maca May Increase Fertility in Men When it comes to male fertility, the quality and quantity of semen are of great importance.

    Several studies show that Maca can aid healthy sperm production, supporting a higher sperm count and more nutritious semen. While studies of the effects of maca on male sexual health are still emerging, promising studies show that maca may positively affect fertility and sexual desire in men.

    A 2010 review of studies of maca and sexual function found some evidence that suggests that maca may enhance sexual function, but the authors cautioned that further studies are needed. Multiple lines of evidence support the hypothesis that maca might be effective at improving health, especially reproductive function. 

    While many men supplement maca for its benefits to their sexual health, maca can also support women's health, especially those looking for support to maintain healthy hormone levels or those going through menopause. Because maca may help to balance hormonal levels, some women use maca to help support symptoms of menstruation, such as hot flashes, mood swings, night sweats, and trouble sleeping. Lower energy and mood can impact sexual performance, so integrating maca to support energy and general mood might help.

    Some studies on menopausal women have found that maca helps to ease menopausal symptoms, including hot flashes and disrupted sleep (10, 11). It is important to note that additional supplements were used along with maca in the studies, so more studies are needed before concluding whether or not maca eases menopausal symptoms.

    A small study found that taking a maca supplement improved menopausal symptoms like insomnia, anxiety, and depression. Another smaller study tested a similar dosage of maca in participants over 12 weeks, showing decreased depression and increased blood pressure among women who were menopausal (Stojanovska, 2014).

    Researchers gave subjects either 1500mg or 3000mg maca or a placebo for 12 weeks. They found that one increased sexual desire more than the placebo, while neither increased testosterone nor estrogen levels. For instance, a previous study in 2002 found men taking either 1.5 grams or 3 grams (g) of maca daily experienced increased sexual desire than those receiving placebo.

    A 2014 study on mice found a connection between eating maca for six weeks and increased dopamine levels, leading to decreased feelings of depression. A smaller study found that 3.5g of maca a day for six weeks moderately reduced psychological symptoms, including anxiety and depression, and improved sexual functioning among menopausal women (Brooks, 2008).

    According to a 2015 study published in Evidence-Based Complementary and Alternative Medicine, maca can ease sexual dysfunction caused by antidepressants in women. Another smaller study found that eating regular amounts of maca roots can alleviate SSRI-induced sexual dysfunction in women who are menopausal. Other studies have shown that maca root may increase sexual desire, ease symptoms of menopause, and enhance male fertility.

    In clinical studies, Maca has been shown to support men's reproductive health, including healthy sexual libido and function and normal prostate function at multiple ages and stages in life. Maca for women is effective in treating mild-moderate hormone disruptions, and it may also be used for the natural regulation of menstrual cycles for improved female fertility. Maca has also been used in the climax stage of menopause to decrease symptoms that occur as hormones change, such as hot flashes, emotional fluctuations, and anxiety, and restore internal harmony and balance in the body.

    Maca is high in carbohydrates (the primary fuel source for our bodies) and can replenish any depleted glycogen stores, giving us more energy. Maca roots are packed with adaptogens to improve stamina, which helps fight stress and fatigue and gives you that much-needed energy shot that you might desperately need. 

    How to use Maca in your Diet

    1. Add it to your breakfast routine. Maca is an excellent source of fiber and nutrients, making it a great way to start your day. It will also give you sustained energy throughout the morning.

    2. Use it as a substitute for coffee or tea. Maca contains caffeine but less than many other coffee alternatives. This means you can enjoy its benefits without any unpleasant side effects.

    3. Enjoy it as a snack. Maca is perfect for those looking for healthy snacks that will help them stay energized and focused throughout the day. Not to mention, it tastes great!

    4. Use it as a pre-workout supplement. Maca has been shown to improve energy levels and enhance athletic performance. If you're looking for an edge before your workouts, consider adding maca into your routine.

    How To Get Rid of Belly Fat Fast

    How To Get Rid of Belly Fat Fast

    If you want to get rid of belly fat, you must become a person that deserves to have a lean midsection.

    The person who deserves a lean physique balances a healthy lifestyle and eating plan and gets plenty of sleep while keeping an eye on stress.

    A tall order in our concrete jungle digital age, isn't it?

    And that's precisely why fewer individuals today walk around with lean figures they are proud of.

    There are no shortcuts to losing body fat, though the supplement and weight loss industries would have you believe otherwise.

    To lose body fat, you must:

    • Eat whole foods, ideally cooked at home
    • Avoid overeating. Maybe include some fasting and meal timing
    • Lift weights
    • Do cardio - some slow, some medium, and some high intensity
    • Eat more protein
    • Control your carb intake, especially sugar
    • Sleep a lot
    • Reduce stress

    You can't hack or cheat your way to losing just belly fat, so don't even try. 

    Instead, focus on building a long-term plan and figuring out how to stick to it daily. The closer you reach perfection with the list above, the faster the weight will come off.

    To lose body fat, you must become a person who doesn't carry extra body weight.

    Things you can't do if you want to lose body fat

    Sometimes it's helpful to list what you shouldn't do to get at what you should do.

    Let's focus on the absolute must-not-do's for weight loss.

    1. Don't drink soda.

    For every gram of sugar you drink, you take one small back away from weight loss.

    2. Don't sit for long periods.

    Make sure you include intermittent movement during your day. The more stationary you are, the more backward you move from your weight loss goals.

    3. Don't stress and worry all the time

    Chronic stress and anxiety destroy the hormones that regulate body weight. When they are out of whack, you make it near impossible for your body to burn off stored body fat naturally.

    Figure out how to calm down, unplug, see the brighter side of things, and train your mind to go there first rather than to the negative.

    4. Don't snack

    Snacking ruins your metabolism and throws a wrench in the hormones responsible for regulating body weight.

    When you are constantly spiking glucose, insulin, and cortisol, your body has no choice but to store body fat.

    The tired and false "often eat to stoke metabolism" is the opposite of what it takes to lose weight.

    5. Don't eat restaurant and packaged foods

    Avoid restaurant food and packaged ready-to-eat foods as much as possible. These foods include extra ingredients your body doesn't need and often include seed oils and excess added sugars, which destroy health and contribute to weight gain.

    Trying to lose body fat while eating this food is like running a marathon tied to a rock.

    Lifestyle and Nutrition are everything.

    Once you implement the lifestyle that supports a healthy body, the healthy body will come, and not a moment before.

    There is no hacking this, no shortcutting this, no way around. There is only consistency and effort in doing the right things while avoiding the wrong ones.

    Over time, you'll get there. So be patient and learn to love the process.

    Should You Take Magnesium for Sleep?

    Should You Take Magnesium for Sleep?

    Magnesium is an essential nutrient for overall health and wellbeing, and it's widely known for its role in muscle relaxation, boosting energy levels, and promoting healthy nerve function. But what exactly is magnesium, and how can it help you sleep better? 

    Magnesium is one of the most common minerals lacking in people today. Studies show that up to 80% of adults don’t meet the recommended daily magnesium intake through their diet alone. High stress, anxiety, caffeine, alcohol consumption, and other factors can further deplete our body’s magnesium levels.

    What does magnesium do for our bodies?

    Magnesium is involved in more than 300 biochemical reactions in the body, which makes it super important for optimal health.

    A few examples of magnesium benefits include:

    • Helps with energy production and metabolism
    • Helps with muscle and nerve function
    • Helps with the breakdown of carbohydrates
    • Helps regulate blood sugar levels
    • Helps with sleep and relaxation.

    When your magnesium levels aren’t sufficient, you can experience symptoms like insomnia, muscle cramps, and restless leg syndrome. These are just a few of the many side effects of a lack of magnesium in the body. 

    Magnesium for Sleep: What It Is and What it Does

    Magnesium increases GABA, which promotes relaxation and is also conducive to sleep. One reason is that magnesium helps with gamma-aminobutyric acid (GABA) production, the neurotransmitter that calms down the nervous system and encourages sleep.

    Magnesium also helps to increase the sleep hormone melatonin, which, in turn, binds with GABA (the neurotransmitter responsible for soothing the nervous system). Several studies confirm that magnesium acts on the nervous system to help encourage deeper, restorative sleep. 

    Magnesium also helps the body keep levels of GABA (or Gamma-Aminobutyric Acid), the neurotransmitter a sleep physician points to as responsible for turning off arousal. Magnesium may also help your body's dopamine levels go up, which may boost your mood, says Dr. Winter. While a better sleep routine may promote overall health, magnesium touts extra health benefits.

    A magnesium deficiency can lead to many health problems. This can also extend to sleep. If you don’t get enough magnesium in your diet, it can lead to insomnia and restless sleep.

    This is because magnesium is needed for many biological processes involved in sleep. It helps with relaxation, blood flow, and anxiety.

    Magnesium is needed to relax muscles and calm the central nervous system. It also helps the body produce serotonin, a hormone that promotes a feeling of calmness and relaxation.

    There are many different types of magnesium supplements on the market, so choosing one that will work best for you is crucial. Some people prefer magnesium oxide supplements because they are easy to take and do not have a taste or smell.

    Others may choose magnesium citrate supplements as these are more absorbable. The best way to determine if magnesium supplementation is proper for you is to speak with your doctor about your individual needs.

    Magnesium is a relatively new recommended therapy to promote better sleep. In sleep-deprived individuals, magnesium enhances exercise tolerance, according to studies.

    Some studies suggest magnesium can help with better sleep, but more studies are needed. If you are low in magnesium, taking a supplement can help ease symptoms and promote better sleep.

    If you are not deficient in magnesium, melatonin may work better to help sleep. Adding extra magnesium into your diet can help you sleep better.

    Magnesium glycinate

    The improved absorption of magnesium glycinate helps to enhance the effets of taking magnesium before bed. Glycinate is the most commonly used in sleep studies, and it is available in most grocers or health stores.

    Magnesium glycinate has been shown to work well with l-theanine since the two work synergistically in improving sleep quality.

    How Much Magnesium Do You Need for Sleep?

    There's a lot of conflicting information about how much magnesium is necessary for sleep and what type of magnesium is best. This heavily depends on your lifestyle and goals and how much magnesium you get from your diet, all of which make standardized recommendations inaccurate. Remember to take the following advice with a rain of salt and test the correct dosage yourself.

    The average recommended dosage of magnesium for adults is 350 mg daily.

    The best way to get the recommended amount of magnesium is through dietary sources like nuts, seeds, legumes, and green leafy vegetables. However, not everyone can eat these foods regularly or in sufficient quantities. That's where supplements come in.

    Magnesium-rich foods 

    You're lucky if you want to add more magnesium to your diet! There are plenty of good sources of magnesium that are easy to find and incorporate into your diet.

    Here are a few examples:

    • Spinach
    • Swiss chard
    • Yogurt
    • Almonds
    • Pumpkin seeds
    • Avocado
    • Coconut
    • Dark chocolate
    • Dairy
    • Fruits
    • Oats
    • Rice

    Other ways to improve your magnesium levels naturally

    There are plenty of ways to add more magnesium to you body. Here are a few more strategies to increase magnesium levels:

    • Consuming foods that are high in magnesium, such as the examples listed above
    • Consuming supplements that are high in magnesium
    • Taking Epsom salt baths
    • Engaging in regular exercise that increases sweating
    • Avoiding caffeine and alcohol, which deplete the body of magnesium
    • Limiting the intake of sugar and processed foods, which are low in magnesium
    • Limiting the intake of coffee and soda

    How to Take a Magnesium supplement for Sleep

    If you’ve been adding magnesium-rich foods to your diet but still not seeing the results you want, supplementation could be the next step.

    There are a few different forms of magnesium that you can take, including:

    • Magnesium oxide
    • Magnesium citrate
    • Magnesium chloride
    • Magnesium glycinate
    • Magnesium carbonate
    • Magnesium malate
    • Magnesium oxide
    • Magnesium taurate

    Whichever form of magnesium you decide on, be sure to follow the dosage recommendations on the product label. You can also talk to a doctor or nutritionist about getting the right dosage.

    What to Do If You Have Trouble Sleeping After Taking Magnesium

    If you find that you're having trouble sleeping after taking magnesium, there are a few things that you can do to try and improve your sleep.

    First, make sure that you're taking the recommended dosage.

    Second, ensure you're not taking other medications that may interfere with magnesium's effects.

    Finally, try to relax before bed with a book and low light and without devices or screens. You could try a bit of melatonin as well.

    Conclusion

    Magnesium is an essential mineral that helps to keep your body functioning correctly. Unfortunately, most people don’t get enough of this vital mineral, which can lead to problems like difficulty falling asleep and staying asleep, anxiety, and a host of other ailments.

    If you are looking for ways to improve your sleep quality and overall health, adding magnesium to your daily routine might be the solution you are looking for.

    How To Grain Weight Without Gaining Fat

    Gaining weight is seldom covered in popular fitness literature. I guess that makes sense considering most people are trying to lose weight, not gain it.

    Maybe you want to gain more mass and stay lean. Maybe you are too lean and need to put some fat and muscle on your frame. No matter your goal, the principles below will help you regulate the kind and amount of weight that you gain. And you can stay healthy doing so.

    Three Rules For Clean Weight Gain:

    1. Consume more calories (from clean sources)
    2. Become best friends with fat (the right kind)
    3. Use a blender to make “mega shakes” (with clean ingredients)

    While there are many aspects to gaining weight and being overall healthy—like sleep, water consumption, stress, etc—we won’t get into those here.

    To get a general idea of the number of calories you are currently taking in, you need to track your current calorie intake for a few days.

    Don't Skip This: You need to know where you are at now so you can know where you need to be.

    How To Eat More Calories:

    1. Track your calories for at least 3 days. Take the average.
    2. Set a target "daily calorie goal” that is 300-500 calories above this average.
    3. Spend the next week forcing yourself to eat 300-500 more calories a day to reach this goal.

    Fat has been demonized in our society. And ironically, we are fat because of it.

    We are fat because we stopped eating fat.

    Without going too far down this rabbit hole, just know that fat needs to be a HUGE part of your diet. It should make up somewhere between 40-60% of your total calorie intake.

    Here are some of the best Paleo-Friendly Fats:

    • Fatty fish: salmon, mackerel, sardines, etc
    • Pastured animals: beef, bison, game, etc
    • Coconut in all forms (MCT, Oil, Milk)
    • Pastured Unsalted butter. Kerrygold unsalted is my favorite
    • Unheated olive oil
    • Avocados
    • Organ meats from healthy animals
    • Oysters
    • Raw, Organic nuts/seeds (in moderation)
    • Egg yolks

    I’m sure you’ve heard of using high-calorie shakes for weight gain—especially if you are a hard gainer.

    And yes, shakes work…. when they are done right.

    Below is a general “shake” template. Mix up your ingredients and always adjust to "taste." There are no hard and fast rules for making shakes other than having some combination of liquid, fat, and protein.

    Mega-shake template:

    1. Include a bunch of healthy fat (2-6+ TBSP):

    • Wild MCT Oil
    • Grass-fed butter
    • Grass-fed cream (use gradually and test how you feel afterwards)
    • Raw nuts/seeds butter (use raw/organic and not roasted) (link)
    • Coconut milk
    • Coconut flesh
    • Liquid fish oil/cod liver oil
    • Raw chocolate or Cocoa Powder

    2. Use a high-quality grass-fed whey and/or collagen (40-60g):

    3. Add 1-2 cups organic frozen fruit (always keep this in your freezer):

    • Bananas
    • Berries
    • Mango
    • Etc.

    4. Use 4-16oz water, coffee, raw milk, unsweet organic almond milk, coconut water or other milk as a base:

    5. Add in random ingredients to taste:

    • Yogurt from grass-fed milk
    • Raw honey
    • Raw eggs
    • Avocado
    • Cooked sweet potato
    • Mint leaves
    • Spinach
    • Maple syrup
    • Cashews
    • Almonds
    • Macadamia Nuts
    • Nut butter
    • Desiccated liver

    The key to gaining clean weight is to eat a lot of protein and prioritize whole real foods cooked at home. Eat slow and give yourself time to reach satiety.