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Vitamin B12 cannot be made by the body and must be sourced from diet or supplements

I dont expect my weight loss patients to shed great amounts during the holidays but with the right tools at our disposal, we can prevent the worst of holiday weight gain and do so (relatively) painlessly

Omega-5, omega-7, omega-9 (all found in pomegranate seed oil, macadamia nuts, sesame oil, and extra virgin olive oil) Omega-11 (found in spirulina, chlorella, and marine phytoplankton) Zinc (found in shellfishparticularly oysters) Magnesium (found in leafy greens) Gamma linoleic acid (found in spirulina, raw oats, and organ meats) Conjugated linoleic acid (found in raw dairy and grass-fed lamb) Lets Talk Exercise & Sleep Research has shown that ~20-30 minutes of aerobic activity prior to breakfast can enhance deep sleep levels later on at night Hard early-morning CrossFit-syle workouts have been found to damage sleep patterns However, these disruptions can be mitigated with a short mid-day nap Taking a cold shower after a late-night workout improves sleep A lot of the sleep deficits that occur in response to hard workout done later in the day appear to be related to body temperature

10.1016/j.bbrc.2016.03.052 132 XieY.ZhuS.SongX.SunX.FanY.LiuJ.et al (2017)

This suggests that about half the animals in each group were vulnerable to these doses of aflatoxin, and that it was death itself that rescued the vulnerable half of the low-protein rats from this fate