digestive tract at the same time and being hard on your liver and kidneys. And so again, stay away from those protein powders.

Hey guys, Dr. Axe here. Welcome to our Makeover Your Kitchen DVD. I know that this is going to help transform your health and life. And for starters here, I m going to really spend some time going through three simple changes. Listen, it doesn t have to be hard to makeover your kitchen and you don t have to give up your favorite foods necessarily. I think a lot of times people think, Oh, well, if I m going to have to makeover my kitchen, that means I can never eat pizza again, I can t have any more cookies. What I found over time is that there s really not a lot that I can t have. In fact, I ate pizza this week, I ate cookies this week and I feel great. And the truth is you just have to find replacement ingredients. So now, I m not taking things away from you. I m helping you swap out items and teach you how to make healthy chocolate chip cookies and healthy pizza at home and other tips and secrets that are going to help you repair your gut but also help you enjoy and love the food that you eat. And so this is really, it s not a diet. It s a lifestyle and transformation. And, by the way, all the things you see out here, with this video it s just me going through my own pantry. So you re seeing what s in my refrigerator, what s in my pantry here. And so we re going to talk about changing your protein sources, your fat sources and your carbohydrate sources to help heal and repair your gut and reach your optimal level of health. So let s start off here talking about what s in my refrigerator. And the first thing here, this is bone broth. Now, I typically order from Wise Choice market or I go to my local farmers market here in Nashville, I ll buy bones and put them in a Crockpot. But consuming real bone broth, whether you buy it online from Wise Choice Market or somewhere else, but this is actually a fish broth. Typically, I do chicken or beef broth. But again, this is loaded with collagen. We know collagen contains proline and glycerin which help heal and repair a leaky gut. It s also good for cellulite. It s good for your skin. It s amazing for your joints. And so again, this is bone broth, one of my favorite things to have stocked in your kitchen. And the sort of proteins you want to get out of your diet, you ve got to stay away from the conventional protein powders. They re loaded with artificial sweeteners, denatured protein. You can even build muscle or lose weight with them, but it s destroying your 1

digestive tract at the same time and being hard on your liver and kidneys. And so again, stay away from those protein powders. And stay away from non-organic sources of protein like grain-fed beef. Grain-fed beef is high in omega-6 fatty acids, which cause inflammation. Listen to this, most diseases are caused by inflammation. Anything with -itis at the end, I-T-I-S, it means inflammation. If you have arthritis, that s inflammation of your joints. If you have ulcerative colitis, that s inflammation of your colon. If you have heart disease, that s inflammation of your arteries. If you re going to heal, you ve got to follow an anti-inflammatory diet get and get more omega-3 s, which we ll talk about those, and fats here in a minute. So I ll sort of switch subjects and say you want to stay away from that grain-fed beef because of the omega-6 fats which are inflammatory and also because they are injected with steroids, antibiotics and growth hormones. Listen to this. Eighty percent of the steroids and growth hormones are in antibiotics. Specifically, antibiotics given today is not given to humans, it s given to livestock. It s given to the cows and the chickens and the meat that we eat. That s the problem with meat today. Now, organic grass-fed, that s great, it s what you want to do. But if you are consuming conventional beef today, you re getting loads of antibiotics which kill off the good bacteria in your gut that is the number one cause of leaky gut aside from prescription antibiotics, is the antibiotics you re getting in a lot of our meat products today. It s a major contributor. And so what you want to do instead is switch to grass-fed certified organic beef. Now, it doesn t always have to be certified or organic, I ve gone to my local farmers market here and bought beef that wasn t certified but I knew it was organic because it fed on grass all year. But you want to look for 100% grass-fed beef as well or grain-fed beef. So again, grass-fed is definitely the way to go. And beef can be great, whether it s beef or bison or lamb. They are also high in iron. It s high in B vitamins like B12. It is great for your system as long as it s grass-fed. The other thing I have here is organic chicken. Now, listen, most of the time I make chicken here at my house and I just cook it up in a little bit of coconut oil or have it in the Crockpot. But this is when I didn t have a lot of time, I popped into Whole Foods and bought a certified organic slow roasted chicken there at Whole Foods. Again, typically I make it myself but you can buy organic chicken, sometimes already baked and cooked. 2

So again, chicken is another great one there as well. And so again, organic chicken is great. And then I want to talk here about, I mentioned earlier those toxic protein powders. Buying a real protein powder like a grass-fed whey from New Zealand made from A2 cows. Again, look for that label, A2. It s a healthier breed of cows or the best is collagen protein powder. This is my brand, Dr. Collagen, protein powder is what you want to be looking for. And collagen protein powder is basically bone broth in powder form. It s tasteless. You add it into smoothies. You can add it into homemade bars and recipes. In fact, I make collagen pancakes all the time and collagen waffles and things like that. But collagen protein powder, I believe that this is by far the best form of a protein powder on the market today. It s a great way to get extra protein in your diet. But either collagen or grass-fed whey are the best ones to supplement with that I believe. And then last but not least, the best form of healthy protein in my book, along with collagen, is going to be wild caught fish, whether that s wild caught cod or halibut, salmon is my favorite. You can go to the website vitalchoice.com. In fact, today I ll be getting a shipment of wild caught sockeye salmon here to the house and cod that I eat all the time. Mackerel s another favorite of mine. Or you could just go to your regular store and buy Alaskan wild caught salmon. Now, must be wild caught. You don t want them to be farm raised because they don t have the same levels of omega-3 fats. Remember omega-3 fats reduce inflammation. You want to reduce inflammation as much as possible. So again, Alaskan wild caught salmon, sockeye and king are the best, so sockeye and king salmon. And so you can make healthy salmon patties at home. I remember my mom would make those growing up. She d get saltine crackers and salmon. And today, we skip the saltine crackers and do healthy gluten-free crackers and I cook them up in coconut oil, add a little bit of dill or seasoning there. But again, salmon is great. It s a great form of probably the easiest digestible protein after broth as well as omega-3 fatty acids called EPA-DHA, which moves us into the fat section. The first type of fat you ve got to be getting in your diet are omega-3 fatty acids. Your number one source is wild caught seafood. 3

After that, it s grass-fed beef and then it s going to be sprouted nuts and seeds, like flaxseeds, chia seeds and one of my favorite are hemp seeds. Or you can get a sprouted fiber blend and do all of them together which is what I do, is typically do all of them together. But again, flaxseeds are great, hemp is great, chia seeds. Getting these seeds is a great source of fat into the diet. So omega-3 s, remember they really help inflammation, are going to be here. The next sort of fat you re going to be getting in are monounsaturated fats. These are also called Omega-9 fats. And these are found in large amounts in certain nuts and seeds, avocados, as well as olive oil. So avocados, another great superfood, healthy fats but also contains potassium, magnesium, these are great to throw in a salad. I also have a great recipe for avocado chocolate mousse. You can use it as a fat replacement or sort of a dairy replacement, a lot of recipes. So avocados, amazing food for hormones. Doing some healthy guacamole as a snack is a great sort of natural replacement. And then again, something like a sprouted almond butter or a nut butter is great using the fat from that. And then in terms of oils, one of the things you want to do in your house as you makeover your kitchen, is you want to go in there and get rid of vegetable oils. If it says canola oil, if it says vegetable oil, soybean oil, any of those oils, those are partially hydrogenated oils that are typically genetically modified. We know genetically modified organisms have pesticides wired into their DNA. They will kill off probiotics in the gut. You want to stay completely away from soybean oil, cottonseed oil. And remember even canola oil in 90+ percent of cases is a GMO oil and is partially hydrogenated, which means it s going to cause inflammation of your gut lining. What you want to do instead, well big one is extra virgin olive oil. You typically don t want to cook with this, but this is what I put on all my salads with some apple cider vinegar. So again, this is from a company, actually it s called the Fresh Pressed Olive Oil Club. They ship me the highest quality olive oil one bottle a month. I love this club. It s amazing. They send you a whole story about the olive oil, where it was harvested, what it s best to pair it with it. If you re into wine, it s kind of like being in a wine club but it s an olive oil club. And when you break open a bottle of olive oil, it should smell like fresh herbs bursting into your sinuses. So it s a great olive oil brand here. But olive oil, it also contains vitamin 7

E and certain types of what are called polyphenols and antioxidants, it s good for heart health. A key element of what s called the Mediterranean diet, there as well. So again, giving you omega- 9 s, great for hormones, great for joints. And also, last but not least, is coconut oil. And actually I should mention as well, grass fed butter and ghee. Now grass fed butter and ghee contain short-chain fats which are also even good for the bacteria in your gut. But my favorite fat is you want to look for fresh pressed coconut oil. This is extra virgin coconut oil or virgin coconut oil. So coconut oil is what I do all my cooking with. It contains double bonds, it doesn t break down or smoke as easy as other oils. So when you re cooking use ghee, that s G-H-E-E or grass fed butter or coconut oil. These are going to be your best bets in terms of fats. We talked about making over your protein, what to do instead of the protein powders, conventional beef. We talked about making over the fats you re using on a regular basis. I d say this as well with dairy. I want to answer that question. Dairy can be an amazing superfood if you re doing something like a goat s milk kefir or let s say a fermented cheeses can be great products. But in general, if you need a dairy replacement, coconut milk is a great natural swap. So if something calls for milk in a recipe, using coconut milk is the perfect replacement. If you don t want to do coconut, you could also look for something like an almond milk or flax milk can sometimes be good as well. So let s talk about making over your carbohydrates. Often today when we re getting carbohydrates, we re doing refined flours, that s the most common. It s wheat flour, it s white flour products or maybe it s a regular grain product. What we want to do instead is sort of create a gold, silver and bronze level. And your gold level s going to be vegetables, whether it s broccoli, carrots, spinach, cauliflower, start adding more veggies into your diet. If we are adding up nutrients, and I don t know if you remember this years ago, I remember watching this commercial as a kid. It was a commercial for Total Cereal and they said in order to equal the nutrients in one bowl of Total Cereal, you d have to eat like 20 bowls of Wheaties. Do you remember those commercials? I loved them growing up. And it s a similar thing with this. In order to equal the nutrients, let s say in one cup of 8

carrots, it might actually take two to three cups of oatmeal, in certain regards. So it might take more nutrients. When we re talking about white flour and we might be talking about 50 bowls of white flour or maybe like 20 tons of trucks to equal the nutrients in one bowl of carrots or spinach. And so again, vegetables are the most nutrient dense food on the planet. They ve got more magnesium, more calcium, more vitamin C, more zinc, more of what you need to start to heal and repair your body. You re probably bankrupt and deficient in vitamins and minerals, so you ve got to start loading up. The best way to do that is green leafy vegetables, cruciferous vegetables. But just in general, eat more vegetables, cooked ideally to start, if you re healing your gut. But lots and lots of cooked vegetables is what you want to do, number one. The second most nutrient dense food is going to be berries followed by fruit. So blueberries, raspberries, cherries, cranberries, doing those in a smoothie for breakfast or just sort of snacking on those during the day, but berries and fruit are great. Now, they do have a little more sugar, so you typically only want to do one to two servings of fruit a day. But again, they are good to do in moderation earlier in the day, doing some fruit. And then if you are going to consume grain and flour products, now if you have a severe leaky gut you don t want to be consuming any grains in the first phase. If it s more moderate leaky gut to mild leaky gut, then you can add in some sprouted grains. This is my favorite sprouted flour company, it s called the Sprouted Flour Company. And this is, you can see gluten-free sprouted rolled oats. So these are sprouted, when you sprout something that unlocks the nutrients, they become easier to digest. So you can do sprouted oats, sprouted spelt flour, corn flour. Doing sprouted grains are easier to digest. Now again, they re not as nutrient dense but if you feel like, Ah, I just really need some sort of sprouted grain a few times a week. I would just recommend one serving a day. If you re healing your gut, one serving a day of some sort of sprouted grain is okay. But again, that sort of wins the bronze medal, whereas vegetables are the gold, berries and fruit are the silver, this is the bronze here, as you re changing your diet. But you can see the obvious swaps, get the white flour out, get the wheat flour and the gluten products out, replace those with sprouted flour products instead. 9

So as you can see here, this is my pantry, this is what it looks like. This is what I eat on a regular basis. Go ahead and make those swaps right now. I d get out a garbage can, get rid of that junk. And then, right now, make your shopping list. Start writing out the things that you need to start replacing, go online and order them. We have an easy resource page where you can find out the products that I use. Order most of them online or go to your local health foods store, even your regular grocery store, most of them now have green-wise sections and places you can shop. So I hope you ve enjoyed this training on how to switch your proteins, your fats and your carbs to help you heal your gut. 10