Originally posted at: http://www.nerdfitness.com/

If you thought High-Intensity Interval Training (HIIT) was something you had to do at the gym, think again!

We help many of our coaching clients begin at-home workouts, including HIIT routines, and today we’ll share with you exactly how to train without a gym.

No gym? No problem! Let our coaches build you an at-home workout!

Here’s what we’ll cover in today’s guide for HIIT at home:

• What is High-Intensity Interval Training?
• The 20-Min HIIT Home Workout 
• What are the best home exercises for HIIT?
• How often should I do a HIIT workout? (Getting Started)

Let’s do this thing!

What Is High-Intensity Interval Training?

HIIT is just following a specific regimen where you vary your speeds and intensity during a run, swim, or workout. 

Any exercise can be a form of HIIT, but here’s a common beginner routine:

• Jogging lightly for three minutes.
• Pushing yourself harder for a minute (run or sprint).
• Repeating this cycle 4 more times.

The trick is the “pushing yourself harder” part. 

Let’s imagine an exercise intensity scale:

• 1 equals “I’m barely raising my heart rate” 
• 10 is at “this is the hardest I’ve ever trained and my skeleton might escape my body” 

We would shoot for an 8-9 for your intense periods of HIIT. 

While obviously subjective, the point is to push yourself to the point of “intense,” rest, then push yourself again…over and over. That’s HIIT.

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).

You can read our full guide on High-Intensity Interval Training for Beginners, but let’s get you what you’re after…

The 20-Min HIIT Home Workout

The following full-body HIIT workout can be done in your living room with zero equipment…although you’ll probably want some type of timer.

Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. That’s the whole “interval” thing. 

Do as many reps as you can during the period of “intense,” but also feel free to adjust the time slots. 

For example, you can do an exercise for 30 seconds and then rest for 30 seconds. Or if you’re a little more experienced, 45 seconds of “intense” and 15 seconds of rest. You do you.

Alright, let’s get to it!

THE NERD FITNESS 20-MIN HIIT HOME WORKOUT:

HIIT Home Workout Stage 1: Dynamic Warm-up

• 0:00-5:00: Warm-up

HIIT Home Workout Stage 2: Lower-Body Exercises

• 5:00-5:40: Bodyweight Squats
• 5:40-6:00: Rest
• 6:00-6:40: Bodyweight Squats
• 6:40-7:00: Rest
• 7:00-7:40: Bodyweight Squats
• 7:40-8:00: Res

HIIT Home Workout Stage 3: Push Exercises

• 8:00-8:40: Push-ups
• 8:40-9:00: Rest
• 9:00-9:40: Push-ups
• 9:40-10:00: Rest
• 10:00-10:40: Push-ups
• 10:40-11:00: Rest

HIIT Home Workout Stage 4: Dynamic Exercises

• 11:00-11:40: Star Jacks
• 11:40-12:00: Rest
• 12:00-12:40: Star Jacks
• 12:40-13:00: Rest
• 13:00-13:40: Star Jacks
• 13:40-14:00: Rest

HIIT Home Workout Stage 5: Pull Exercises

• 14:00-14:40: Inverted Row
• 14:40-15:00: Rest
• 15:00-15:40: Inverted Row
• 15:40-16:00: Rest
• 16:00-16:40: Inverted Row
• 16:40-17:00: Rest

HIIT Home Workout Stage 6: Core Exercises

• 17:00-17:40: Plank
• 17:40-18:00: Rest
• 18:00-18:40: Plank
• 18:40-19:00: Rest
• 19:00-19:40: Plank
• 19:40-20:00: Rest

Boom! A 20-minute full-body HIIT workout you can do from the comfort of your own home.

When you’re done, feel free to do a little stretching to cool down (Stage 7).

Let’s go over each movement so know exactly how to do our at-home HIIT routine. We’ll also talk about ways to make the movements easier or harder, to match your experience level. 

If you want someone to build a HIIT workout designed specifically for you, our coaches can do just that! Many of our clients choose to work out at home and they wake up each morning knowing exactly what’s next for their training.

A Nerd Fitness Coach can create a HIIT workout for your experience level! Learn more here:

What Are the Best Home Exercises for HIIT?

Let’s discuss each stage of the Nerd Fitness 20-Min HIIT Home Workout.

Stage 1: Dynamic Warm-up

First, you’ll need to warm-up. It doesn’t have to be much, about five minutes to get your muscles active and your heart rate up.

You can do arm circles:

Or Walking Jacks:

You can even do air punches and kicks like you’re fighting invisible ninjas! 

All sorts of movements will work here, as long as you get your heart rate up and your body moving. 

You can read our guide The 15 Best Dynamic Warm-Up Exercises for more ideas for Stage 1.

Stage 2: Lower-Body Exercises

This stage focuses on training the lower body, which we’ll accomplish with some bodyweight squats!

If you find a normal squat too challenging, you can do assisted bodyweight squats: 

Or if you want to increase the difficulty, you can do one-legged “pistol” squats:

Check out the 11 best lower-body bodyweight exercises for more options here.

Stage 3: Push Exercises

In this stage, it’s all about your “push” muscles. Which, you guessed it, means doing some push-ups!

If you can’t do a proper push-up yet, no problem, start on your knees:

Are push-ups too easy? Have you ever tried declined push-ups?

We have the best 8 “push” bodyweight exercises if you want some more variations to chose from. 

Stage 4: Dynamic Exercises

It’s time to jump! With some Star Jacks:

If Star Jacks are a little too challenging, some good ole fashioned Jumping Jacks will do the trick:

If you want to hate yourself, you can also do some burpees for this stage:

Stage 5: Pull Exercises

No full-body workout would be complete without including some “pull” exercises.

For that, it’s time for the inverted bodyweight row:

If you have a sturdy table at home, you can do your rows with it:

Do you have a pull-up bar? You can also do pull-ups for this stage!

Here’s how to progress to a full pull-up if you can’t quite get one yet.

Stage 6: Core Exercises

Last but not least, it’s time to end with some core exercises.

For that, let’s plank!

A knee-plank is totally fine if you need some extra support:

Or you do some side-planks for more of a challenge:

Stage 7: Stretching and Cool Down

If you want to cool down with some stretching after your HIIT workout, here’s a beginner stretching sequence you can do:

You can check out our full guide on The Best Post-Workout Stretches, which includes a full yoga sequence for you to try out. 

For any of the above movements, if you want to check your form, simply record a video of the movement and match it against the videos and gifs here. If they look close then you’re doing great!

Want an expert to review your form? Our coaches can do just that! Through our snazzy app, you can send your coach a video so they can provide feedback for improvement.

A Nerd Fitness Coach can review your form and guide your training!

Getting Started with HIIT at Home

You now have a full-body HIIT workout that you can do from home!

The only question left is “when should you do your HIIT workout?”

We generally recommend our coaching clients complete a full-body strength training workout 2-3 times per week (our at-home HIIT sequence would be considered such a routine).

You build muscles while resting, not working out, so you generally want 48 hours before engaging the same muscle group again.

So you can do our HIIT sequence on Monday and again on Thursday. On the weekend maybe do some type of fun exercise like a hike or a little yoga. 

That’s it! 

When any of these exercises start to feel too easy, switch to a more difficult movement (knee push-ups to regular push-ups, for example).

The most important thing you can do today: start!

Don’t overthink it. Don’t worry if you’re going to do any of the bodyweight exercises wrong. Just start.

You can always course-correct later. But if you read this far into the article, you should try our at-home HIIT workout. It’ll make me super happy if you do.

Want a little more help getting going? You seem like a nice person, so I’ll share with you our best suggestions for next steps:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community.

Join 50,000 people in our self-paced Nerd Fitness Academy! One payment, lifetime access.

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating a HIIT workout into your training.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, enough from me. Now it’s your turn:

Do you perform HIIT workouts?

Do you have an at-home sequence you train with?

Any other tips for those working out without a gym?

Let us know in the comments!

-Steve

PS: If you train at home, check out our guide The 42 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere! It’ll walk you through each exercise covered today, plus many more, and it also includes tips on how to build a bodyweight workout.

###

Photo source: Home sweet home, Speed, Dancing with myself, Hoppípola, Wizard. 

GIF Source: Jump, Stitch.

Originally Posted At: https://breakingmuscle.com/feed/rss

As an aspiring professional bodybuilder, entering the area of Chinese weightlifting in some regard is foreign. Why would a bodybuilder train two times daily for two weeks without bodybuilding training being the cornerstone of the programming? Sure, the front squat, back squat, deadlift, pull up, dip, overhead press, and weighted abdominal sit-ups are a backbone to overall strength, but to most, they are irrelevant and not sport-specific.

read more

Originally Posted At: https://breakingmuscle.com/feed/rss

I’ll bet you’ve heard of training to failure. It’s popular in the always do more attitude that’s seeped into the strength and fitness communities. This style of training usually makes the mind wander to images of Arnold and other classic bodybuilders. They grunt loudly in dusty gyms and fall on the floor after doing so many reps. Nearly everyone associates this with good blue-collar work.

read more

http://www.marksdailyapple.com/

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story. You never know who you’ll impact by doing it. Enjoy, everyone!

It has been 8 years since the start of our journey so going back to the beginning after so much time has passed will be interesting for me.

My weight issues didn’t start until my mid-20s. Within a 5 month time period I went from an an active job to a completely sedentary one, got pregnant, and quit smoking. It was the perfect storm. My diet was horrendous. At my active job I routinely ate doughnuts and chocolate milk for breakfast, lunch was a smoke break and Surge soda, supper was fast food (a favorite was a double Whopper meal from Burger King) or a *home cooked* (that meant stuff out of boxes and cans most nights) dinner consisting of a meat and carb heavy sides. My youthful metabolism allowed me to eat what I wanted without gaining weight though I had no idea of the unseen damage I was doing to my body. My husband was holding his own as well with basically the same diet.

After starting my new job I immediately gained about 10 pounds. I don’t even remember really worrying about it—just went out and bought bigger clothes with some abstract idea that, surely, this was an anomaly and I’d miraculously wake up one day thin again. I was blessed enough during my pregnancy to not have any measurable morning sickness but I had a wicked and unending craving for ice cream. I don’t even want to know how much money Dairy Queen made off of me during that time period. The end result was that after our child was born I was carrying nearly 180 pounds on my 5′ 4″ frame.

Again, caught up in this whole new baby business and not really having any true understanding of weight gain, I still thought it would work itself out in time. I continued to wear my maternity clothes for WAY too long because I didn’t want to spend money on a larger sized wardrobe when this fatness was only temporary. It amuses me now to think that I had zero idea or plan of how to fix it—as if I were just a passive bystander who had no control over the outcome and could only wait and see.

I did eventually decide to join Weight Watchers, convinced that a few months of following the program would divest my body of the approximately 50 extra pounds it was carrying. I started at 177 pounds and s.l.o.w.l.y. reached the first milestone loss of 10%. And 160 pounds—give or take 5 pounds—is exactly where I sat for the next decade.

During that time, we’d decided that we did not want our daughter raised to eat the same crap diet we had so we overhauled our eating habits. We had oatmeal in the mornings, whole wheat bread sandwiches with low fat mayonnaise for lunch, dinner was chicken breasts or ground turkey patties with brown rice and a vegetable—all of the *healthy* stuff that guaranteed I’d drop the extra weight like a hot potato.

Except I didn’t. Over the years we had 2 more kids. Because I started out those pregnancies already overweight I managed to only gain *baby weight* so after each birth I hadn’t gained any extra…but that was little consolation since the scale was still sitting at around 160. I’d pretty much resigned myself to the idea that this was just how it was going to be. I was a married mom and married moms just aren’t young and thin anymore. CLEARLY my body liked being at 160 and I needed to accept that and move on with my new plus sized life.

By the time our third and last child was born in 2009, my husband had managed to put on about the same amount of weight that I had. We both were sitting at about 40 pounds over our wedding day weight. We would periodically comment on our own weight gain but never mentioned the other’s. I wasn’t concerned about his and he didn’t seem concerned about mine so we just sort of settled into our fat and happy family life.

The turning point came in November 2010. My husband and I had gone out to eat for our anniversary and, having gone to Marble Slab for dessert, were sitting on the bench outside the shop eating our ice cream when he said those fateful words. “We’ve gotten fat. And I’m not happy.” The blood roared in my ears as I sat there in shock, trying to digest what he’d said (along with my Sweet Cream with M&Ms). I thought, “Did he just call me fat?” Nevermind that I WAS fat…hearing those words come out of the mouth of the person you love more than life itself is still a punch in the gut. The only thing that kept me from dissolving into tears was that whole *we* part. That one little word allowed me to move past the trauma in a matter of seconds and look at it objectively.

“Ok. I’m not really happy either but I’m not sure what to do about it. I feel like I’ve tried everything and nothing has worked.”

“Maybe it’s a matter of motivation. Next year is our 15th anniversary. Let’s plan a big trip to somewhere exotic and use that. We have a year to get ourselves into shape.”

I was equal parts excited and terrified about what lay ahead. I knew now that my weight DID bother him and that did more than anything to change my mental state from *I can’t* to *I have to and I want to*. But I had so many years under my belt of making changes and trying different (many times unpleasant) things that left me no better off than before that I just didn’t see how I could accomplish this.

We spent the first few months of 2011 planning and booking our vacation to the Virgin Islands, haphazardly trying to fit workouts into our schedule, and not ordering Dominos for supper. We weren’t seeing any progress and each month we lost out of our 1 year timeline caused me to panic a little bit more that this problem was just unfixable and I was going to let him down in the end.

That’s about when I started hearing about this thing called Paleo and a guy named Mark Sisson. On a completely unrelated forum I belong to, people were starting to discuss it in depth and sharing their experiences. It seemed crazy to me that people could A) willingly give up the foods I loved so much and B) achieve drastic results from it. The other diets I’d tried over the years all centered around counting calories and fat grams, weighing and measuring every bite, trying to acclimate yourself to being hungry all the time, having to arrange your day to be able to eat every 2-3 hours to *keep your blood sugar up* and *fire up your metabolism*. Paleo, in spite of the loss of my beloved bread, seemed so…..freeing.

I laid out the basics of it for him, shared success stories, and although he was as skeptical as I was, he was fully on board to try this crazy new thing.

We jumped into it in May and, after the first couple of weeks where our bodies were trying to adjust to the absence of sugar, were amazed at how GREAT we felt! I’d been having constant brain fog and exhaustion and my wrists always hurt and I’d started having heartburn after almost every meal. All gone. Along with a steady loss of 5 pounds a month for each of us. For the first time in about 10 years I was losing weight! AND IT WAS EFFORTLESS!!!

By the time November and our anniversary trip rolled around we each had lost 30 pounds. We went on to lose 35 pounds each total then settled into maintenance.

Two years ago, Hurricane Harvey hit our area and flooded our home. This was actually the second time in 9 years as we flooded in Ike in 2008 but Ike was before our Paleo journey. Having our home in disrepair for over a year caused us to get REALLY lax with our eating. Convenience was the word of the day and not having a functional kitchen meant we were eating almost catch as catch can. We started having fast food again and even the meals I was able to cook at home trended towards the quick and easy and were based around which cooking apparatuses I had available to use at any given time. As expected, weight started to creep back on.

As of today, we have each gained back 10 of the pounds we’d lost. We have a fully functioning kitchen again and just had a conversation about how we KNOW what we need to do. We KNOW what works. We have the ace up our sleeves and it’s time to toss that sucker on the table and get back to the lifestyle that changed our lives so many years ago. There is no terror this time. No worrying that it’s going to be just another diet I fail at and I won’t have any success. This time, there is only excitement as I know what lies ahead—a healthier, more energetic, thinner, and happier us.

Tiffany (and Wes) Bailey

Have a story to share? Email me here. Thanks, everybody, and have a great week.

The post Only Excitement As I Know What Lies Ahead appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

Turmeric is an herb, also known as Curcuma longa, that is a member of the ginger family which has been used throughout India and the Orient for thousands of years. The astonishing health benefits of this golden spice have not gone unrecognized by scientists. There is one thing, however, that you must always eat with […]

Originally Posted At: https://breakingmuscle.com/feed/rss

It is tough to figure out exactly what and how much to eat when you embark on a workout or weight loss plan. There is so much conflicting information online and so many different diets around. Having a good idea of what makes up the food we eat and how much energy these foods contain is essential, and I think everyone should know the basics.

read more

http://www.marksdailyapple.com/

Goodbye summer, hello fall. The weather is shifting, and so is the mood. When it comes to eating, autumn means all kinds of comfort food as well as the fall flavors we welcome back every year—apple, pumpkin, squash and more. Does autumn inspire you in the kitchen?

We hope these 14 Primal and keto recipes—everything from breakfast to dinner, salads to treats—get you excited for the season. Enjoy!

Apple Cinnamon Primal Pancakes

Whether you’re brunching with friends or celebrating a relaxing weekend at home, whip up this simple and easy recipe in just over 30 minutes, and sit down to thick and sweet slices full of real food goodness.

Keto Pumpkin Donuts

These donuts have everything you’d expect from a traditional cake recipe: a tender and moist crumb from egg white, butter, and pumpkin puree. Topped with a cinnamon-spiked finish, you’ll love the slightly crunchy contrast to a soft interior.

Keto Meatloaf

Comfort food doesn’t get more quintessential than meatloaf. The goodness of grass-fed beef with the rich flavor of onions and Primal Kitchen Steak Sauce (yes!), topped with our Unsweetened Ketchup—it’s just like Mom would’ve made (but without the added sugar and bread crumbs).

Keto Chicken Pot Pies

Pot pies are a comfort food classic that feeds our nostalgia as well as appetite. Meat and veggies in a creamy sauce that’s topped with a crunchy topping…what’s not to love?

Instant Pot Bolognese With Spaghetti Squash

Bolognese has a richly nuanced, deeply umami flavor that satisfies in a warm, homey (and foodie) way. Paired with lower carb, higher nutrient spaghetti squash, this 45-minute meal makes for a true Primal favorite everyone at the table can enjoy.

Instant Pot Oxtail Stew

With an arguably richer taste than beef and a more succulent feel when cooked for stew or soup, oxtail might just become a new favorite. You’ll enjoy warming up with this gelatinous, flavorful and hearty dish on a chilly autumn night. Be sure to make an extra batch: it tastes even better the next day.

Beef Stroganoff

Creamy, rib-sticking meaty, mounds of swirly noodles… beef stroganoff is a comfort-food trifecta. It’s a one pot meal that can be made on the stove in a dutch oven, in a slow cooker or an Instant Pot.

Roasted Bone Marrow

Bone marrow is an important supplemental food that’s easy to love—if you love fatty, savory treats, that is. And bone marrow is a treat, with its over-the-top richness, meaty flavor and fatty, creamy texture. It’s delicious fuel for the body, brimming with vitamins and minerals, and easy to prepare.

Whole30® Lasagna

Immensely comforting, reminiscent of home, reminder of boisterous buffet-style family dinners and church basement potlucks, lasagna is as cherished as it is versatile.

Instant Pot Beef Stew

Simple, comforting and easy, this beef stew recipe will always be a crowd pleaser. Customize with your favorite herbs and veggies for more delicious versatility.

Warm Mushroom and Chard Salad With Bacon and Mustard Dressing

Salads aren’t just for summer, and this recipe proves it. Warm, hearty, rich, with the deep flavors of mixed mushrooms, bacon (we have you at that, right?) and mustard dressing, this delicious side—or full-on meal—will make a believer out of you.

Primal Harvest Bowl With Honey Mustard Vinaigrette

Combine the spicy greens of arugula with the seasonal sweetness of Primal Kitchen® Honey Mustard Vinaigrette
and cubed apple slices, plus add parboiled baby carrots and delectable baked delicata and butternut squash slices!

Low-Carb Pumpkin Bread

Made with the goodness of almond flour, eggs, and all the traditional spices, this pumpkin bread bakes up moist and flavorful. Pumpkin puree rather than pumpkin pie filling means you can sweeten to your own taste. And don’t worry about sugar—this recipe doesn’t have any. It uses a popular low-carb standby—Swerve—to add sweetness without the sugar content.

Chayote Apple Crisp

The chayote squash (also known as mirliton squash) is a mild-tasting, relatively low carb, and versatile fruit with a good dose of vitamin C. You’ll love the tender but slightly crisp texture with a low-carb, sweet crumble.

The post Autumn Recipe Inspiration: 14 Comfort Dishes appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

They are pretty, they are fragrant and they are oh so powerful. Although you may be used to lemons as a garnish to brighten up your culinary favorites, they are a nutritional powerhouse that should not be ignored as a main event. Be sure to stay stocked up on this citrus superfood and learn how […]

http://www.marksdailyapple.com/

Research of the Week

One argument against free will has been debunked.

Researchers discover that “refined grains and meat” and “oil and salt” dietary patterns are bad.

Type 2 diabetes is reversible (if you get to it fast enough).

Archaeologists discover the earliest evidence for dairy consumption in the world—6000 years ago in Britain.

Ancient Roman Britons who ate less meat had a higher risk of mortality.

New Primal Blueprint Podcasts

Episode 373: Tony Gaskins, Jr: Host Elle Russ chats with Tony Gaskins, Jr, father, husband, and life coach to NBA stars.

Primal Health Coach Radio, Episode 25: Laura and Erin chat with Lisa Fraley, a holistic lawyer who helps health entrepreneurs protect their brands and businesses.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Chinese pork prices have soared, prompting the creation of “pork as luxurious jewelry” memes.

A new use for corn.

Interesting Blog Posts

The mineral content of vegetables has plummeted.

Social Notes

I’m a grandpa.

Everything Else

Timeline of psychedelics.

The importance of citizen researchers.

Stamina succeeds.

Popcorn is keeping movie theaters afloat.

Things I’m Up to and Interested In

News I enjoyed: Early humans in the Levant were skilled mammoth butchers wielding surgical-grade flint blades.

Study result I found very interesting: Eating 6 grams of medium chain triglycerides per day—the fatty acids found in coconut oil, about a teaspoon’s worth—improved muscle strength, muscle function, and capacity for daily functioning in elderly adults.

Which of these is more impressive: Vegan completes 100 mile race. Keto/carnivore defeats 100 mile world record.

Drawings I liked: The ones of somatic consciousness.

Question I’m Asking

The response to last week’s call for success stories has been fantastic, and humbling. Thank you all for sending those in. To anyone else thinking about immortalizing their Primal journey: can you send it in to mark@marksdailyapple.com? You never know who you’ll inspire….

Recipe Corner

• People should roast whole cauliflower more.
• A great carne asada recipe. Omit the sugar if you like.

Time Capsule

One year ago (Sep 8 – Sep 14)

• The Definitive Guide to Metabolic Flexibility – How and why to get it.
• 12 Daily Habits for Primal Well-Being– Good habits to crowd out the bad ones.

Comment of the Week

“Thanks for posting ‘It’s later than you think’. Tragic story but such a great reminder to spend your time on what you value. Also – please never stop posting your Weekly Love Links! I look forward to them each week!”

– I won’t, Michelle.

The post Weekly Link Love — Episode 46 appeared first on Mark’s Daily Apple.

http://chriskresser.com/

The best diet for the gut is one that incorporates nutrient-dense, whole foods. But, if you’re experiencing some digestive issues, these digestive superfoods could help restore your gut health.

The post The Top 10 Digestive Superfoods appeared first on Chris Kresser.