51 delicious fat-burning dessert recipes, snacks, and breakfasts

You absolutely HAVE to try some of these delicious high-protein, fat-burning desserts, snacks, and breakfast recipes... and there's ZERO cost to grab this recipe book today from my good friend and dietician, Jayson Hunter!

You'll want to try some of these goodies:
* Chewy "No Bake" Chocolate Peanut Butter Oatmeal Cookies that are just 92 calories - p.1
* Yummy Vanilla Cake packed with a body-sculpting 35 grams of protein - p.4
* Guilt-Free French Toast with just 106 calories (perfect for a quick, healthy breakfast!) - p.23
* Velvety Orange mousse packed with an incredible 42 grams of protein - p.14
* Sinfully delicious Chocolate Cherry Parfait with just 1 gram of fat and 31 grams of protein? Yes! - p.16
* The Famous 65-calorie Decadent Chocolate-Covered Coconut Truffles -  p.17
* Go back to your childhood with the comforting Ice Cream Sandwich - but the "healthy" version crammed with 34g of protein and only 3g of fat - p.40
* Ever heard of a hot fudge topping for your ice cream with 28 grams of protein? Well now you have! - p.51

Grab all 51 of these protein-packed delicious recipes here <-- at ZERO cost!

Get ready to enjoy all of these delicious mouth watering recipes while simultaneously killing your cravings and boosting your metabolic rate!

By the way, if you have yet to read this awesome article showing why real butter can actually help you to get leaner, don't miss it!  Yes, there are actually specific compounds in real butter than can help you to get a leaner body.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer | |


How Alex got ripped six pack abs

If you want some inspiration, you've GOT to see the pics that one of my readers, Alex, has sent over.  He's literally gone from "a little bit chubby" to RIPPED six pack abs!

Check out Alex's six pack pics:

Alex's ripped six-pack abs pics (and his story)

As you'll see on that page, I also got Alex to agree to let me do a Q&A with him on exactly how he got such crazy results and transformed his body.  I really think you'll like his story and be inspired by it!

Alex is a great example of somebody that took big time action on his fitness goals and achieved his dream body.  And he tells you all the nitty gritty details of how he got six pack abs here... we're talking nutrition, workouts, motivation, and more!


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer | |


What's in your gut? How probiotics and prebiotics keep you healthy

Are you aware that approximately 60-70% of your immune system is found in your gut?  It's true and I'll expand on that in this article.

Do you get sick all of the time or are you in stellar health 99% of the time?

For most people, it seems they get sick every couple of weeks.  That's no way to live!

Other people seem to almost never get sick or go years without getting sick.  What's the secret of those that always stay healthy and rarely get sick?

Well, first we have to remember that one of the absolute biggest factors controlling your immune system and overall health is your vitamin D levels (of which you produce most vitamin D from sun exposure).  That's the main reason people get more sick in the winter compared to summer... lack of sun equals reduced vitamin D levels and reduced immunity.

You can read a more detailed article about how your vitamin d levels are affecting your health here.

Another topic we'll cover here is your digestion... Do you get stomach aches, gas, bloating and other digestion problems frequently or never?

Well, there are tons of reasons for the differences in both immunity and digestion issues... including stress levels, types of food intake, sleep quality and quantity, overall general health and fitness levels, our vitamin D levels, and even some factors going back to childhood (such as breastfeeding, the type of diet during developmental years, etc).

What I've noticed for myself personally is that the healthier that I eat as the years go on, and the more I focus on vitamin D levels and probiotics in my diet, the less frequently I get sick, and the less frequently I get digestion problems.

As a matter of fact, my diet has become so healthy over the last 10 years that I really never get sick at all anymore (I honestly can't even remember having 1 measly cold in the last few years), and I also can't remember the last stomach ache I had (pretty much never have them anymore).  In fact, in the last 7-8 years, I can only remember even having 1 minor cold, which cleared itself up within 1 day.

Besides just keeping fit and healthy in general, I have a little bit of a secret that I believe helps a lot with my immunity as well as digestion, and hopefully this info will help you as well.

One of my major secrets is the heavy use of both probiotics and prebiotics... mostly from certain natural foods and not necessarily supplements (although some probiotic supplements can be useful).

Probiotics are basically live microorganisms that have health benefits (friendly bacteria and other good microorganisms) that can be ingested in certain fermented foods.  There are hundreds of different types of strains of probiotics that have important functions in your gut.  The balance and quantity of all of these strains of probiotics in your gut is called your microbiome.

It's estimated that the average person has approximately 100 TRILLION of these little buggers doing work at any given time inside your digestive system. 

Here are some of the benefits that probiotics in your digestive system provide:

*Improve digestion
*Increase your immunity
*Help reduce yeast infections, urinary tract infections, etc
*Reduce chances of diarrhea and/or constipation
*Improve lactose intolerance
*Increase absorption of vitamins, minerals, and other nutrients
*Increase production of white blood cells to help reduce inflammation, allergies, and other conditions
*Balance hormones
*and much more important functions

Keep in mind that taking antibiotics kills off a portion of your friendly bacteria living inside of you, so you need to make sure to increase your intake of probiotics if you're ever forced to take antibiotics. 

Personally, I would never take antibiotics unless it was something life threatening that needed to be eradicated. But to be compliant, I have to tell you to do whatever your doctor tells you to do.

By the way, many doctors will prescribe antibiotics a lot of times even if you have a viral infection (which is pointless), and is only doing you harm by killing some of your good probiotic bacteria in your system and potentially allowing another bug to make you ill now that your defenses are reduced (the probiotics are your defenses).

Make sure to confirm with your doc that you really do have a bacterial infection before allowing him/her to prescribe you an antibiotic.  Even in those cases, you should ask your doc if the antibiotic is really required or if you can get better on your own through probiotics, superfoods, and plenty of sleep (which is preferred, instead of using harmful antiobiotics).

Another negative effect of antibiotics is that antibiotic use is even linked to increased abdominal fat.

So what foods are good sources of these health-giving friendly probiotics?

A couple major sources are:

*Yogurt - make sure that the yogurt label says that it has live cultures in it. Also, steer clear of yogurts that use artificial sweeteners or are loaded with sugar and corn syrup... Instead, your best bet is plain yogurt (grass fed and organic if possible), and then add your own fruit, nuts, and stevia to "flavor it up".   Many yogurts have anywhere from 1 to 5 Billion probiotics per cup.

I wrote a full article on the TRUTH about yogurt and everything you need to know here.

*Kefir - similar to yogurt, but more of a liquid form of fermented milk --can have 7-50 billion or more active friendly organisms per serving, generally a lot more than yogurt!  Also, kefir generally uses 10-20 strains of probiotics compared to 3-4 strains typically in most yogurts, so the greater variety of strains is beneficial in kefir.

Note that natives from the Caucasus mountains of eastern europe are well known to routinely live to over 100 years old and they drink full-fat kefir almost daily throughout their lives.

*Aged types of cheese - blue cheese, hard aged cheeses, aged cheddar... all can contain up to 10 billion friendly organisms per serving.

*Kombucha tea - a type of fermented tea with several billion friendly probiotics per serving.  There are also other probiotic drinks on the market now in some health food stores... one of which that tastes great I think is called "Kevita".

*Natto, miso, and tempeh - forms of fermented soybean (the ONLY types of soy that I believe are ok in limited quantities) -- remember to avoid processed soy protein, soybean oil, and soymilk as they are some of the most unhealthy foods you can eat... I can't even really label them as "foods"...more like industrial waste!

*Sauerkraut - Just make sure it's fresh and not pasteurized, canned, or heated in any way, which kills the friendly probiotics.  Kimchi is another fermented vegetable dish that I actually like a lot better than sauerkraut.  I've also grown very fond of fermented beets (kvaas) and fermented carrots (carrot kraut).

*other naturally fermented foods

So as you can see, trying to include a variety of these probiotic-rich foods into your daily diet can go a long way towards keeping you healthy, strengthen your immune system and prevent sickness, and also help prevent digestion problems.

The other thing I wanted to explain was PREBIOTICS. If probiotics are the actual organisms, prebiotics are types of foods that you can eat to help stimulate the growth of probiotics within your system.

Soluble fiber is the main prebiotic that can help the probiotics flourish in your digestive system. Examples -- oatmeal, oat bran, inulin (not insulin, but inulin...a soluble fiber), and various fruits and vegetables all help to supply you with prebiotics.

There you have it! Probiotics and prebiotics explained.

Also make sure to read this article of mine:

7 powerful tips to never get sick again

Please feel free to share this article with your friends and family.  Share it on facebook or email to your friends!

To your health,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs


Which milk is healthier - cows, almond, coconut, soy or rice milk?

I had a conversation about this topic with a good friend of mine today and it reminded me of how many other people always have this same question...

The problem is that we've established (as you know from the thorough details in my Fat Burning Kitchen ebook) that regular pasteurized/homogenized milk is horrible for you...

We're talking about the regular milk (no matter whether it's skim, 2%, or whole) that you get at the grocery store -- which is almost ALL from factory farms where the cows are kept in horrendous conditions, poor health, and fed the wrong foods.

Even if you find milk that is "organic" at your grocery store, it still has the problem that the homogenization process renders the fat molecules unhealthy within your body, and the pasteurization destroys beneficial enzymes that help the proper digestion of milk proteins and lactose.

But we've also established that raw whole milk from grass-fed cows raised in a healthy manner, fed the correct foods, and treated right, is the ONLY source of healthy cows milk. 

And no, despite the propaganda you've been fed, raw milk is NOT dangerous... not when it comes from a clean grass-fed farm operation certified to produce raw milk and with healthy cows.

I'm living proof of that fact... I've been drinking hundreds and hundreds of gallons of raw whole milk for about 8 years now, and never once have gotten sick from it.  Nor have any of the families and friends I know that have also been drinking it for years.  Certainly, if raw milk was "dangerous", we'd all be dead by now or at least have been sick multiple times by now.  Nope, not once!

But the fact that raw milk is the only healthy milk is a problem for many people because they simply can't find a farm in their area that supplies raw milk.  By the way, you can search your area on to see if any farms deliver in your area.

So I've come up with a possible healthy alternative if you can't find raw milk and want a good cows milk alternative...

First of all, stay FAR, FAR away from soymilk! It's a straight-up junk food. There's an entire article on my website dedicated to this topic of why soy is pure junk...

What about Rice Milk?
No!  Way too much sugar and total carbs and almost ZERO protein. If you want to shoot your blood sugar through the roof, rice milk will do the job, and will pack on the blubber just as fast.

Here's one of the best options I've found...
It's a new "Coconut Milk Beverage" that I've seen recently in the grocery stores here in the US. It seems to differ from the "coconut milk" that you see in cans simply that it's diluted down with water more than canned coconut milk which usually has more of a thick coconut cream consistency. 

Side note:  try the thick creamy canned coconut milk (organic of course) in your coffee for a healthy creamer alternative... delicious!

Now as you know from reading my books and newsletters, coconut fat is one of the healthiest fats you can consume... Yes, it's saturated fat, but research has proven that it is a very healthy form of saturated fat, and is mostly medium chain triglycerides (MCTs) including lauric acid, which supports a strong immune system.

If you want more info about why saturated fat is actually healthy, here are 2 articles on my site to make sure to read:

Why saturated fat is not so bad after all

The truth about saturated fat (written by a PhD in Nutritional Biochemistry)

Back to the healthy milk alternatives...

The flavored "coconut milk beverages" do have some added sugar, but still only have 9 grams of carbs per 8 oz, which is less sugar than a glass of cows milk.

But they also have an unsweetened version, which only has 1 gram of carbs.

The only problem is that this "coconut milk beverage" only has 1 gram of protein too.  This is one place where this milk lacks nutritionally.

So here's my solution... get a good quality vanilla whey protein, preferably grass-fed whey protein (sweetened with stevia instead of typical artificial sweeteners) and mix 3-4 scoops of whey protein into the entire half gallon carton of "coconut milk beverage"... possibly in a blender and then transfer to a new pitcher or container of some sort.

Now you have a milk alternative that's high in healthy fats (MCTs in this case) and also quality protein, with only 1 gram of sugar per 8 oz serving!

I still won't give up my raw whole cows milk for this (since I do have access to a good raw milk farm)... but this coconut milk mixture would be one of the only options that I would actually drink if I couldn't get my good raw milk.

What about almond milk?
Actually, I don't have a problem with almond milk as long as it's not heavily sweetened with added sugars or artificial sweeteners.  I've seen almond milk brands that have unsweetened versions and only has 1 gram of sugar per 8oz, just like the coconut milk.  These unsweetened almond milks are actually pretty tasty... I think a bit better tasting than the coconut milk drinks in my opinion.

The only problem with almond milk is that it is very low in protein similar to the coconut milk drinks. 

Adding the whey protein to almond milk would make a great mixture too and make it more balanced as a good healthy milk alternative.  I actually think the best tasting mixture might be to try mixing unsweetened almond milk with unsweetened coconut milk and then blending in a few scoops of vanilla whey protein in the blender to the whole mix.

By the way, one of the best whey proteins out there is this raw grass-fed whey protein with ZERO artificial sweeteners.  This is the brand that I use personally.

Feel free to pass on this email to friends and family that may be interested in today's article on milk.

get flat abs

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer | |