Josh Axe Workout and Diet
Chiropractor
Born: 1981
Josh Axe is from Ohio. He grew up playing soccer and joined the trathalon team at the University of Kentucky. Before obtaining his degree in chiropractic, Axe worked as a personal trainer. He is also a clinical nutritionist and a certified doctor of natural medicine. Axe founded the Exodus Health Center in 2008 along with a self-titled website which is one of the world’s top natural sites with over 14 million visitors each month. He works with professional athletes to increase performance and the Wellness Advisory Council. He also worked with US athletes at the 2012 Olympic Games in London. Axe and his wife developed the BurstFIT fitness program. He is a popular speaker, teaches corporate wellness programs and is a frequent guest expert on Dr. Oz. He also has a radio show, a YouTube channel, and has written several bestselling books including Eat Dirt, Keto Diet and several cookbooks. Axe co-founded a line of health foods called Ancient Nutrition. He has millions of followers on social media. Axe lives in Nashville, Tennessee with his wife.
Known For:
Josh Axe’s Diet
Summary
Axe has written several books on diet. His most recent is about the ketogenic diet which is high in fat, low in carbs and contains a moderate amount of protein. The keto diet has been around for about a hundred years, and he advocates it because he says it fixes several underlying problems including insulin resistance and hormonal imbalances. With the keto diet, you do not need to count calories or limit portions. The keto diet works by switching the body’s fuel source from glucose (sugar) to ketones (fat). When the body burns fat rather than glucose, and the sugar highs and subsequent crashes are eliminated along with cravings, leading to steady energy and mood throughout the day. By consuming healthy fats, you feel satisfied and much less hungry. Along with healthy fat sources like olive oil, coconut oil, avocado and nuts, meat and low-carb vegetables such as leafy greens are staples in this diet.
Estimated Macros
- Low Carb 15%
- Medium Protein 25%
- High Fat 80%
Diet Details
Ditch the Carbs
The most important step in the keto diet is eliminating most of the carbs from your diet. Once the body switches over to fat-burning, the pounds come off quickly. Axe says you should start off aiming for 20-30 net carbs per day. To stay in ketosis, you must keep your net carbs below 50 grams per day.
Carbs Versus Net Carbs
To calculate net carbs, subtract grams of fiber from total carbs. For example, a serving of spinach contains 3 total carbs and 2 grams of fiber, leaving you with 1 net carb.
Fear Not the Fat
Fat gets a bad rap, but your brain and whole body need it to function properly. There can be an adjustment period while your body gets used to the new fuel, but once it switches over, your appetite and cravings go way down and your energy will soar. However, it is important to eat healthy fats, not junky ones.
Go Easy on the Protein
Axe says it’s important to only eat a moderate amount of protein with the keto diet because the body can convert protein into glucose, throwing you out of ketosis.
Reap the Benefits
The keto diet offers many benefits besides weight loss, including a reduced risk of type 2 diabetes, heart disease, brain disorders, and cancer.
Drink Up
Axe says drinking water is extremely important when embarking on the keto diet. When you eat low-carb, the body doesn’t retain as much water.
Yay for Autophagy
One of the great things about the keto diet is that it promotes autophagy, or the clearing damaged cells from the body. Autophagy can lead to a longer, healthier life.
No Cheating
Axe says it’s important not to cheat when you’re doing the keto diet, because even a single high-carb meal can throw you out of ketosis for days, ruining your progress.
On Eating Dirt
Axe says our lives are over-sanitized and it is leading to lots of problems, including autoimmune disorders and nutritional deficiencies. He advocates getting exposure to soil-based organisms (SBOs) every day by simply rinsing your organic produce rather than scrubbing the heck out of it with a produce wash. He also advocates eating probiotic foods like yogurt and sauerkraut.
What to Eat
Healthy Fats
Olive Oil
Coconut Oil
Grass-fed Butter
MCTs
Avocados
Cage-free Eggs
Grass-fed Beef
Pasture-raised Poultry
Wild-caught Fish
Bone Broth
Leafy Greens
Broccoli
Mushrooms
Low-carb Vegetables
Nuts
Raw Goat Cheese
Raw Dairy
Berries
Stevia
Water
What to Avoid
Refined Sugar
Processed Carbs
White Flour
Wheat Flour
Conventional Dairy
Soft Drinks
Junk Food
Fast Food
Artificial Ingredients
Trans Fats
Axe on Macronutrients and the Keto Diet
‘The exact ratio of recommended macronutrients in your daily regimen will differ depending on your specific goals and current state of health.’
Axe on Protein
‘Something that makes the keto diet different from other low-carb idets is that it does not “protein-load.” Protein is not as big a part of the keto diet as fat is.’
Axe on Dirt
‘If you were to take away the water in our bodies, you’d be left with mostly dirt.’
Josh Axe’s Workout Routine
Weekly Routine
Find Your Happy Place
Axe says that whether or not we realize it, we are always in search of happiness. Research shows that people who exercise feel happier, no matter the level of intensity. That said, more intensity does correlate to a greater high.
Boost Your Immunity
Axe says there are many studies that show exercise not only makes your muscles stronger, but your immune system as well. It busts stress and reduces the risk of all types of illnesses, from the common cold to cancer.
Set Clear Goals
Axe says creating clear fitness goals boosts self-confidence and the likelihood of achieving them.
Exercise Makes You Smarter
Axe cites research proving aerobic exercise increases the size of the hippocampus, a section of the brain that is in charge of learning and memory.
Live Longer
Axe says that people who exercise for a half-hour 5 days a week increased their lifespan by an average of more than 3 years.
Burst Out
Axe and his wife, also a doctor, have developed a high intensity workout designed to burn belly fat with minimal time commitment.
Go Slow on the Cardio
Axe says one of the biggest mistakes people make is overdoing cardio. It can break down your joints, mess with your hormones, cause you to age faster, and make you store fat rather than burn it.
Up Your HGH With Strength Training
Axe says that by doing high intensity resistance training, you release human growth hormone (HGH) which builds muscle and burns fat while increasing insulin sensitivity, to say nothing of making your muscles bigger.
Exercise Style
A Josh Axe Burst Routine
Work at 90-100% capacity for 30-60 sec. Take 30-60 sec recovery, adding up to 10-20 min total. Repeat 3-5x a week for best results.
Pick your favorites or cycle through. Go as fast as you can:
Run in place
Jumping Jacks
Squat pulse
Jump rope
Bike
Swim
High jumps
Axe on Exercise
‘Today is the day to start working out.’
Axe on Reasons to Exercise
‘Exercise benefits everything from your sleep quality to your energy level, and even your memory.’
Axe on why Everyone Needs to Exercise
‘From making you happier to helping you live longer, regular exercise is key to living a healthy, balanced life.’
Josh Axe’s Supplements
Exogenous Ketones
Leucine
Glutamine
Digestive Enzymes
Another useful supplement for those with food intolerances is digestive enzymes. Incomplete breakdown of foods has been linked to food allergies and other GI problems.
Probiotics
MSM
Vitamin B5
Peppermint Oil
Eucalyptus Oil
Get it here
Josh Axe’s Lifestyle
Vitamin Z
Axe says exercise is the key to better sleep. Exercise strengthens your circadian rhythms, boosts energy during the day and promotes better quality sleep at night. He says it can take a few months to see the effects, but the benefits are worth the wait.
Early Inspiration
Axe’s mother was diagnosed with breast cancer when he was young. She was able to heal herself naturally, prompting Axe to become interested in health and nature-based medicine.
Natural Cure for Food Allergies
Axe’s advice to those suffering adverse reactions to foods is to avoid triggers including processed foods, refined sugar, artificial flavors, hydrogenated oils and gluten. You can also try an elimination to pinpoint your exact intolerance.
Reverse Diabetes Naturally
Axe says you can reverse type 2 diabetes by eliminating refined sugar, grains, GMO foods, conventional cow’s milk, hydrogenated oils and alcohol from you diet. Replace these with high-fiber foods, healthy fats, clean protein, low-glycemic foods and foods that contain a good amount of chromium and magnesium.
Fix Your Brain Fog
Axe says stress, nutritional deficiencies, sugar overload and lack of sleep are rampant in our society and lead to brain fog among other problems. In addition to eating a high-quality diet and getting sufficient sleep, Axe recommends managing your stress by engaging in meditation and spending more time in nature.
Axe on Sleep
‘Sleep is one of the most important things you can do to keep your body healthy.’
Axe on Insomnia
‘The repercussions are more serious than just feeling drowsy the next day.’
Axe on Allergies
‘The conventional treatment approaches…are not the best way to manage allergies because they don’t fix the underlying cause.’
Axe on Type 2 Diabetes
‘Type 2 diabetes is a completely preventable and reversible condition, and with diet and and lifestyle changes, you can greatly reduce your chances of getting the disease, or reverse the condition if you’ve already been diagnosed.’
Axe on Brain Health
‘Many of the convenient-but-processed foods and factory-farmed meats we eat and the various ways we spend our time do not support brain health.’
Recommended Products
Eat Dirt
Essential Oils Ancient Medicine
Keto Diet: Your 30-Day Plan to Lose Weight
