A Practical Approach To Bring Omega 3 and Omega 6 Into Balance

This post is a “living” post meaning, I am going to continue to work on this  topic and update this post over time. So please keep in mind this thing is a work in progress — so it will probably look a bit messy for a bit.

The reason for this post is because my wife Jodie was just diagnosed with Hashimoto’s disease.

Here’s a quick description of Hashimoto’s from the Mayo Clinic.

Hashimoto’s disease, also known as chronic lymphocytic thyroiditis, your immune system attacks your thyroid gland. The resulting inflammation often leads to an underactive thyroid gland (hypothyroidism). Hashimoto’s disease is the most common cause of hypothyroidism in the United States. It primarily affects middle-aged women, but also can occur in men and women of any age and in children.

Since Hashimoto’s is an auto-immune disease, it’s a good idea to do anything we can to stregthen the immune system.

So when Jodie told me she wanted to do everything she can to improve her condition, I immediately when to Chris Kresser’s site to start reading about what we can do.

Chris Kresser is my number one health expert I trust most.

Aside from being the health expert I trust most, I know that Chris has mentioned in his Podcast that his wife has Hashimoto’s as well and I know he has written a ton of helpful information on his site about Hashimoto’s and what we can do to naturally combat this condition.

So this post is essentially a very practical kind of “how to guide” I am putting together on what Jodie and I can do together to help improve her condition.

Step 1 (at least right now) is to Strengthen The Immune System by Balancing Omega 3 and 6.

From Chris Kresser’s article “Basics Of Immune Balancing for Hashimoto’s”

The ideal ratio between omega-6 and omega-3 fatty acids is between 1:1 and 3:1. The average American ratio is closer to 25:1, and as high as 30:1, thanks to diets high in processed and refined foods. The result of this imbalance is – among other things – inflammation.

The approach I like to take when attacking a problem is to attack the 20% of factors that create 80% of the results — otherwise knows as the Pareto Principle. The idea here is to focus on attacking only a few things that have the MOST impact rather than trying to attack a whole bunch of factors. We want the most bang for our buck (and time).

So the first question is.…

If we want to bring our Omega 3 and 6 ratio in balance, is it best to focus on increasing Omega 3 or reducing Omega 6?”

After reading this article from Chris Kresser it sounds like “reducing Omega 6″ is the strategy that would have the biggest impact.

OK so we know reducing Omega 6 is the best, most powerful strategy to start with so what are the


Step 2: Get A Baseline

Whenever I really want to attack a specific health problem, I start with some baseline metrics — information that gives a fairly black and white picture of where I am right now in relation to the problem I am attacking.

Here’s the process.…it’s just like going on a road trip!

1. Where am I today?

For this mission, I need to know what my Omega 3 and 6 ratio is right now.

2. Where I am trying to go?

What do I want my Omega 3 and 6 ratio to be? A 1:1 ratio would be great and ultimately that’s the goal but to start I’d be very happy with a 3:1 ratio since  that is still in the “ideal” range.

3. What plan can I put in place that will help me get there?

This is the hard part and the reason I like to think of this as a “mission.”

All change is hard. We are creatures of habit and no matter how determined, excited and fired up we are about creating a change in our lives, unless we have enough internal motivation to see our plan through.

The reason I was successful at dramatically changing the direction of my health a few years ago was because I love Leah so much and I wanted to be the best version of me for her.

I wanted to change my health even more for her than I did for myself. I always found ways to justify  to myself why it was OK to eat crappy food, not exercise and let my health deteriorate.

But when I began to notice how it impacted the kind of Dad I was to Leah, I wasn’t ok with it anymore.

Anyway, the bottom line is, if I want to change my Omega 3 and 6 ratio, it’s going to be hard fucking work so I better have a really fucking compelling reason to make it happen.

My reason — I want to help Jodie. I know if I do this, she will do it too. Even if she isn’t as hard core as I am, she will do it to some extent and that will help her. I also know that as we do this together as parents, our kids will reap the benefits as well. Not only will they have healthier parents — which helps us to be happier, more energetic parents — but they will try some of the stuff we are eating and therefore — their health will improve too.




So, how to we start to chisel down the Omega 6 in our diet?

I’s probably a good idea to.…

1. Create a list of foods and their Omega 6 content and then rank those foods from highest Omega 6 content to lowest.

(put Omega 6 chart here)

2. Check off the foods on that list that we eat on a regular basis

(maybe make that list downloadable so we can print it out and put it on the fridge or something — so it’s front of mind)

3. Come up with a plan to replace those foods with more healthy, lower Omega 6 foods

(Hmmm. Eat this not that kind of thing? Might actually make sense to do a food diary for a couple days or a week so it’s even more practical. Then, write up like 5–10 different ways to replace the high Omega 6 foods with low Omega 6 foods. It may be best to swap with a very similar type of food so the pain of change is a bit lower than going from eating bread to eating a piece of salmon for example. Maybe a low Omega 6 form of bread? Hmmm. Would be good to have a food grading system I think — like “If you eat a bread that contains High Fructose Corn Syrup, the next best choice is a bread with no High Fructose Corn Syrup like (A, B or C). Then next level up would be maybe Sprouted Grain Bread or something. And then maybe the next step up Gluten Free Bread or something along those lines. I think this would make it much easier for parents to help their kids improve their Omega 3 and 6 balance since it’s so hard to get kids to change the foods they eat, getting them to eat a better, more healthy bread would be a good baby step to eating healthier that shouldn’t be too difficult…I don’t think.)



Step 1: What Foods Are The Biggest Sources Of Omega 6?

Enemy #1:Industrial Seed Oils

These guys are bad news. They are found in almost every type of processed food and the amount of Omega 6 they carry is kind of obscene. Look at the amount of Omega 6 in the oils below.

The list below is from this article by Chris Kresser.

  • Sunflower oil: 65.7g
  • Cottonseed oil: 51.5g
  • Soybean oil: 51g
  • Sesame oil: 41.3g
  • Canola oil: 20.3g

Now, most of us probably have no clue about how much of these we actually consume on a daily basis. As vigilant as I am, I am sure I eat way more Industrial Seed Oils than I think.

Why? Because they are in every processed food you can imagine.

Here’s a short list of some common foods that most Americans eat that contain the oils above.…

1. Mayonnaise: Almost every brand and type contains Soybean Oil and some try to appeal to health concious people by adding Olive Oil to them.…but check the label, they still have Soybean or Canola Oil in them in addition to (a very small amount) of Olive Oil. Typical marketing trickery.

2. Bread: When I say bread you can include pretty much every single form of bread — loaf of bread, bagels, hot dog buns, muffins etc.

3. Almost every type of “sauce” and “dressing” you can think of like Barbecue Sauce, Salad Dressing, Ketchup (except Simply Heinz Tomato Ketchup) and the list goes on.

4. Restaurant Food: These oils are very cheap. They cook with them and/or use them in foods. So, it’s safe to assume that when you eat anything from a restaurant (any restaurant) you are probably eating a hefty dose of one or more of these oils.

Chris’ Suggestion on how to bring Omega 3 and 6 in Balance

  1. Reducing n-6 intake to approximately 3% of calories, and following the current recommendation of consuming 0.65g/d (three 4-oz. portions of oily fish per week) of EPA & DHA.
  2. Limiting n-6 intake to less than 2% of calories, and consuming approximately 0.35g/d of EPA & DHA (two 4-oz. portions of oily fish per week).

My Notes: What does n-6 at 3% of calories look like? What foods and about how much daily/weekly? How to monitor and manage that? Ways to

How To Test Omega 3/6

The blurb below is from this article by Chris Kresser

The omega-3 index is a relatively new test and is not commonly ordered by doctors. But if you want to get this test, you can order a finger stick testing kit from Dr. William Davis’ Track Your Plaque website here. It’ll cost you $150 bucks, though.


Chris Kresser Articles referenced:

1. http://chriskresser.com/basics-of-immune-balancing-for-hashimotos

2. http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6

3. http://chriskresser.com/essentialfattyacids

Other Articles:

1. http://authoritynutrition.com/optimize-omega-6-omega-3-ratio/


Power Shake: Coffee, Butter, Coconut Oil, Strawberries, Whey Protein

Had to make a quick Power Shake this morning and needed an extra boost of caffeine.


1. 8oz Upgraded Coffee

2. 2tsp Organic Grass-Fed Butter

3. 2tsp Organic Coconut Oil

4. 1 Cup Frozen Organic Strawberries

5. 1 Scoop Vanilla Whey Protein



1. Make the coffee

2. Throw coffee, butter and coconut oil into blender and blend

3. Throw in frozen strawberries — put the lid back on quick so you don’t get splashed!

4. Once it is all blended well toss in the Whey Protein and let mix for about 3 more seconds

5. Drink



This one was definitely interesting. The coffee/strawberry flavor is different — kind of like chocolate and strawberries. Not the most amazing taste to me but not bed either and it’s a really quick way to get caffeine, protein, a little bit of low fructose carbs and good healthy fats in one quick easy to make shake.

* Great Energy

* Filling but not as filling as the higher fat shakes

* I think people who like chocolate covered strawberries would like this one


Macro Nutrients

Protein: 25g

Fat: 20g

Carbs: 17g

Calories: 328

Power Shake: Kale, Egg Yolk, Banana, Strawberry, Coconut Oil, Water

Today’s Power Shake…

1. 1 Cup Frozen Chopped Kale

2. 1 Banana

3. 8 Frozen Strawberries

4. 2 Raw Egg Yolks

5. 2Tbsp Coconut Oil

6. 1 Scoop Whey Protein

7. Water — about 10oz.



1. Heat a cup of water (coffee mug almost completely full) and then add Coconut Oil so it melts

2. Throw in the banana, strawberries and kale

3. Separate 2 Egg Yolks and throw in blender

4. Throw in the Coconut Oil/Water mixture and blend until all is smooth

5. Throw in 1 Scoop of Whey Protein for about 3 seconds

6. Drink and enjoy!



* Very Tasty

* On the thicker side

* Very filling

* Great energy & focus


Macro Nutrient Breakdown

Fat: 40g

Carbs: 72g

Protein: 34g

Power Shake: Egg Yolk, Butter, Coconut Oil, Banana, Water

I didn’t eat too much at dinner tonight and was craving something sweet like a dessert but I wanted it to be healthy, as nutrient dense as possible and filling so I wouldn’t still crave ice cream, cookies etc.

This one is great because it has.…

* Lots of healthy, high quality fat from the egg yolks, butter and coconut oil which makes it very filling,

* A nice dose of high quality whey protein to  also help curb hunger, promote tissue rebuilding and boost metabolism

* Banana for sweetness and a healthy source of carbs

The nutrient density of this thing has to be really high but I don’t know exactly and don’t want to take too much time looking up the nutrients right now. Have to come back and do that at some point.

Anyway, here’s how I made it:

1. Microwave about 4-6oz. of water in a mug for about 2 1/2 minutes

2. Throw 2Tbsp of Butter and 2Tbsp Coconut Oil in the hot water so it all melts

3. Separate 3 Egg Yolks and throw them in blender

4. Throw 1 1/2 banana in the blender

5. Toss a bunch of ice in the blender — like 1–2 handfuls

6. Throw the water/butter/coconut oil mixture into the blender and blend until it’s all smooth

7. Throw in a scoop of Whey Protein and let blend just for a few seconds

The result?

A really delicious & filling high fat, nutrient dense shake. Damn this shake is really good. It’s really filling too but won’t slow you down. Most people especially those on a higher fat diet will probably feel a nice surge of energy from this one.

Macro Nutrient Breakdown:

Fat: 68.2g

Carb: 51.4g

Protein: 34.3g

Calories: 936

Micro Nutrient Profile: (add this later)

Pina Colada Kale Smoothie

Pina Colada Kale SmoothieIf you like Pina Coladas then you’ll love this nutrient packed Pina Colada Kale Smoothie!

The Kale in this smoothie provides lots of vitamins A, C and K for immune system support, stronger bones, healthier skin and anti-oxidant protection.

In addition Kale contains high levels of glucosinolates which help to detoxify the body and studies indicate may help prevent certain types of cancer like bladder, breast, colon, ovary, and prostate cancer.

The coconut milk provides healthy saturated fats and high levels of medium-chain triglycerides for increased fat burning and increased energy and the pineapple provides high levels of Vitamin C for more Anti-Oxidant power and Manganese for more energy production.

See! Eating healthy can taste really good…so give this one  a shot!

Here’s how to make it:


  • 1/2 cup Frozen Pineapple Chunks
  • 1/2 cup Frozen Kale
  • Handful of Ice


  1. Blend Kale with Coconut Milk until smooth (see this post for best way to blend Kale)
  2. Add Frozen Pineapple Chunks and ice and blend until smooth

Serving Size

Approximately 12oz.

So give this nutrient rich smoothie a try and let me know what you think!

How To Make A Perfect Kale Smoothie With An Ordinary Blender

Did you know that Kale is one of the most healthy foods on the planet?How To Make Kale Smoothie

That’s right experts agree that Kale is incredible for improving health and I can’t think of a better way to eat Kale than in a Kale Smoothie!

Kale smoothies are super quick and easy to make AND they taste great!

But the problem is that Kale is a very tough plant. So when you try to make a Kale smoothie using an ordinary blender, you usually end up with a “chunky” not a “smoothie”.

That’s why most Kale Smoothie recipes and videos tell you to use a high-end blender like a Vitamix or a Blendtec.

But what if you’re not in a position to buy one of those high-end blenders right now? Does that mean you can’t benefit from Kale Smoothies?

Never fear my fellow Renegades because I’ve done a bunch of experimentation and I’ve finally come up with a simple system that will have you blending up Kale into a silky smoothie using an ordinary (low cost) blender!

Important Note About Blenders: I have used several different types of blenders over the years and there is definitely a difference between brands. The brand that I have found to work the best is made by Black and Decker. They also offer a 2 year warranty which I had to use once and to my surprise Black and Decker made it very easy for me to get a replacement blender. I am currently using this blender which is on sale right now at Amazon for just under $30.

OK are you ready to learn how to make a reeeeeally smooth Kale Smothie with an ordinary blender?

Alright then let’s do this!

Step 1: Buy the softest type of Kale
Green Curly Kale is the softest type of Kale. So use Green Curly Kale if it is available.

If Green Curly Kale is not available, the next best option is to go with Red Kale.

And if Green Kale AND Red Kale are NOT available then get whatever type of Kale is available. It will just take a bit longer to blend up than Green or Red Kale.

Note: Dinosaur Kale also known as Lacinato Kale is the toughest type of Kale. With a name like “Dinosaur” Kale it better be the toughest right?! This type of Kale takes a bit longer to blend until smooth but don’t let that stop you from making Kale Smoothies with it! The benefits will far outweigh the little bit of extra time it takes to blend it until it’s smooth.

Step 2: Remove the stems
The stems are too course and are less nutritious than the leaves, so don’t bother blending the stems. We just want the leaves in our smoothies.

You can compost the stems, use them in stews use them as drum sticks :)

Step 5: Freeze in plastic storage container
After you remove the leaves from the stalks, put the leaves into a plastic storage container or some other type of freezer safe container that is big enough to hold all of the leaves.

I use a container like this one and it works great. I can fit all of the leaves from a full head of Kale in this type of storage container.

Put all the leaves in the container and then put the container in the freezer!

Step 6: Cut out frozen Kale
When you are ready to make a Kale smoothie, just take out your container of kale from the freezer and cut out a chunk of Kale with a spoon or fork.

Freezing the Kale actually helps it to blend up much easier and it’s also a great way to preserve the Kale. Kale goes bad very quickly in the refrigerator.

So save money, preserve nutrients and make it easier to blend by freezing your Kale.

Step 7: Put kale in blender with Liquid First
Now this step is important. Put the frozen Kale into the blender and add your liquid (water, coconut milk, almond milk etc.) Add less liquid than you think you need and then turn your blender on low. This will keep the Kale from splattering all over the blender.

Once the Kale begins to break down and everything is mixed well you can turn up the blender to the highest speed.

**Important** If you start off with the highest speed the Kale is going to splatter all over your blender and you will waste a bunch of Kale. Don’t waste! Start on the slowest speed and then go to the highest speed once the Kale is blended up pretty well.

Let the Kale blend  until the pieces of Kale become really small or disappear completely. That means it’s completely pulverized so your smoothie will actually be smooth!

Step 8: Add other ingredients
When you see that the Kale is nice and smooth, now add the other ingredients and blend until smooth.

Although this process may seem like a lot, it’s really quick and simple because you only have to do steps 1–5 after you buy a new head of Kale.

Once you’ve got your Kale in the freezer container, the only thing you have to do when you want to make your Kale smoothies is take out the container from the freezer and remove a chunk of Kale. This should only take about 30 seconds.


So there you have it! A quick and simple way to make a reeeeeally smooth Kale smoothie with an ordinary blender!

Success Story: How Matt Campbell Lost 22 pounds in 7 Weeks

I am so excited to share a success story with you today about Matt Campbell a busy father of a 3 year old little girl, husband and Owner of Mobile App Mastery Institute. Matt decided to put my Protein Shake Solution to the test and ended up losing 22 Pounds in just 7 Weeks!

Here’s what Matt had to say…

“With a two year old and a new business demanding my attention, it’s been hard to make staying healthy a priority.  But, a while back I found suggestions at Renegade Dad that helped me get the momentum I needed to get started.  Tim’s protein shake recipes and whey protein suggestions made the notion of changing my eating habits more fun, especially with the pumpkin pie whey protein shake.  Eating just one of these shakes a day gave me the energy I needed for my two year old daughter and helped me loss 22 pounds in about 7 weeks.  This sure beats spending a half hour making a so called slow-carb omelet and bean meal at 5 in the morning!”

- Matthew Campbell

Why The Protein Shake Solution Works So Well

The beauty of this solution is in it’s simplicity.

All you need to do is replace one “processed carbohydrate meal” each day with a Protein Shake for at least 3–5 days per week.

What is a processed carbohydrate meal?

Any meal containing processed grains like bread, cereal, toast, muffin, bagel etc.

Foods like these are loaded with highly processed carbohydrate which convert to glucose (sugar) in our body and cause insulin to spike.

When insulin spikes it tells our body to hurry up and store the extra glucose in our body and store it as FAT.

If that wasn’t bad enough, highly processed carbohydrate also cause our body to store extra water.

So what you get is a perfect recipe for  increased weight and increased body fat.

Not good!

Protein on the other hand helps to lose weight. Read this article to learn how.

And carbohydrate from natural, whole food sources like fruits and vegetables do not cause insulin to spike as much as highly processed carbohydrate from foods like bread, cereal, muffins and therefore less glucose (if any) is stored as fat.

How Matt applied the Protein Shake Solution

Matt decided to replace his usual breakfast (Bagel, Toast, Muffin, Cereal Bar) with a Protein Shake.

Matt decided to start this routine using the Pumpkin Protein Shake recipe since he thought this sounded pretty darn tasty.

Then after establishing a consistent routine with this shake each day for about 2 weeks, Matt then decided to try some other recipes that I had posted to the site to change things up a bit and not get bored.

Fast forward 7 weeks and Matt has lost 22lbs!

Why The Protein Shake Solution Works So Well

I’m sure this solution seems too easy and because it seems too easy, you may not think it really works that well.

But that’s simply not true.

This strategy is so powerful because it’s simple and it’s based on sound principles of health.

All we are doing here is replacing unhealthy foods with healthy foods.

But the key is making it very simple and easy to eat the healthy foods each day instead of the unhealthy foods

And that is how you create healthy habits.

Complex strategies lead to failure. 

Simple strategies lead to success.


If you are looking for a quick, easy and natural way to lose weight, I highly recommend you give this solution a try. So far a number of the Renegade Dad members, friends and family have achieved tremendous weight loss with this solution and I am confident it will work for you too.

Is Paleo Affecting Your Marriage?

Recently I read a comment on another blog where someone asked how they can get their spouse to eat Paleo and I thought I’d share my own personal experience with this same issue.

When I first started eating Paleo the physical benefits were without a doubt something I reeeeeally enjoyed.

But what I didn’t enjoy so much was the tension it caused in my relationship with my wife Jodie.

I made a huge shift in my diet and expected my wife to do the same and that created some big problems.

Before I knew it resentment and heated arguments quickly ensued and an unhappy energy filled our home.

Not good for my relationship with my wife.

So as much as it bothered me, I needed to let go of the expectation that my wife would change her diet because I was changing mine.

I resolved to the fact that we can’t force other people to change.…even when it comes from a place of love.

And that is the first important lesson I learned in all this.


Lesson # 1: Do Not Force. Be An Example.

If we want those around us to change, we need to be the example of that change.

We can educate and inform them, but ultimately we have to let adults make their own decisions.

The funny thing is that when I finally let go of trying to control what Jodie was eating that’s when the changes really began to occur.

She began asking questions like:

What are your thoughts on ____?”

Is ____ good for us? Why?”

What have you learned about ____?”

And then once again I learned another important lesson.


Lesson # 2: Do Not Preach. Share.

When someone asks about a particular food or diet, share your thoughts and point of view.

Don’t act like you know everything and everything you have read or heard is 100% accurate and true because the truth is (especially when it comes to nutrition) things are constantly and rapidly changing. What we thought was true 5 or 10 years ago may not appear to be true today.

Regardless, nobody is all-knowing so don’t be a know it all.

Share why you believe what you believe.

This was NOT my approach initially and once again.…it didn’t go well.

So then I tried another approach.

As questions arose, I tried to share what I had learned without trying to force my own thoughts or opinions on her.

Here’s an example:

Jodie: “Our government, doctors and everyone else tell us to eat Whole Grains. Why do you believe we should reduce or eliminate grains from our diet?

Tim: “Well what I’ve learned about grains is that they have been shown to cause this problem and that problem and may be linked to another problem. So I tried eliminating them and I’ve noticed benefits like this and that. I need to dig deeper but it makes sense to me because of this reason and that reason.”

That approach seemed to work out MUCH better.

But the really cool thing is that over time (without me forcing the issue)  Jodie has become more aware of what she is eating and has established some healthier eating habits.

Now the point here is NOT to say that Paleo is the right way or the optimal diet or anything like that.

The point is that by being an example, and not forcing the issue, my wife has begun to take more of an interest in what foods she puts into her own body and care more about her nutrition.

Ultimately, whether she chooses Paleo or not, she is taking steps to improve her health and that’s really the change I wanted to create in the first place.

And the even cooler thing is that now Leah is taking her own steps to eating healthier after seeing her Mommy and Daddy making those changes.

But once again, that’s a topic for another day.

Review of Source Naturals True Whey Premium Protein Powder

As I mentioned in my post “What Is The Best Whey Protein” I am always testing out various brands of all natural protein to find the ultimate whey protein powder.

Most recently I’ve been testing out True Whey Premium Protein Powder by Source Naturals and recently put a video review up on YouTube which you can check out below.

If you would like to download a Text Transcript of this video review CLICK HERE


Nutritional Info (Click To Enlarge)



















If you prefer to read the video review.…here it is!

What’s going on, guys?  It’s Tim from www.RenegadeDad.net and I have been testing out a new whey protein lately, it’s called True Whey and it’s made by Source Naturals.  Pretty happy with it so far.  It’s an all natural whey, made from milk produced by grass-fed cows that are not given any growth hormones or pesticides or chemicals, no GMO feed is being used for those cows.  So, I am real happy with the quality of the protein.  The pricing is good as well.  If you check out my website, if it’s not up there yet, I will be putting up price comparisons of all different all-natural whey protein powders that I have been testing out but just wanted to show you this one real quick.


It’s a little bit different in the sense that the serving size is a little bit smaller than typical powders.  Most powders, the serving size – let me get this little scooper out here – the serving size and I don’t know if you can really tell that this is a smaller scoop but it’s 11 grams.  Most whey protein powders, when you get the little scooper, that measures out typically about 33 grams; this is 11 grams, so essentially you would use three of these to most of the typical whey protein powder measurements.


So, just to give you an idea of how it mixes in water, I am going to just pour it in.  I will just use one scoop.  I occasionally drink whey protein in just water usually like before workout or something like that but usually I actually mix it in with some other fruits or vegetables to make a smoothie but I do like to try it out just by mixing it with a spoon and water just to see how well it mixes.


So, I don’t know if you can really tell on the video but it seems to mix pretty well.  There is not too many clumps; there is a little bit there at the top, you can see them floating around which isn’t a big deal especially if you are blending it in a blender  even just with water if it’s in a blender, it’s going to mix it up well enough but I like to test it out with just a spoon and a glass of water to see how well it does because there are times when I just want to make a protein drink really quick and I just use milk or water and spoon.


Anyway, so far I am pretty happy with it, just curious about the texture because this is a little bit different but otherwise, real happy with it.  So, this is the True Whey Premium Protein Powder from Source Naturals.  It’s a whey protein concentrate – I didn’t mention that but it’s a concentrate which is good stuff – and I am really happy with it.

Update: I contacted the manufacturer because the label on this product does not show an emulsifier like many whey proteins.  The manufacturer confirmed that the only ingredients are Whey Protein Concentrate, Natural Vanilla Flavor and Stevia. This could be the reason for the difference in texture as compared to other whey protein powders. I also like the fact that it does not contain any Soy products like Soy Lecithin.


CLICK HERE to see how Source Naturals True Whey stacks up against other All Natural Whey Protein Powders

Review of FitBit Aria Wifi Smart Scale

FitBit Aria Wifi Smart ScaleI recently received the new FitBit Aria Wifi Smart Scale and wanted to do a quick video to share my thoughts on it so far with you guys.

I tried to keep it to 3 minutes but went a little over! It’s 5 minutes and 40 seconds :)

Here’s the Video:

CLICK HERE to download a PDF transcript of the review.


Rather read the review? Here it is!

Hey guys!  What’s going on?  It’s Tim from www.RenegadeDad.net and what you are looking at here is the FitBit Aria WiFi Scale and this is a really cool device.  I just got this and I have been playing around with it.

The reason I like it so much is it not only measures your weight but also measures your body fat percentage and I am a huge believer that monitoring your weight alone is a pretty bad idea; it doesn’t give you a real good gauge on whether your diet or exercise regimen is really helping you or not because weight can really fluctuate up or down significantly depending on how much water you are retaining or not and a variety of factors can influence how much water you are retaining or not.

So, I really like to look at body fat percentage. I track my weight and my body fat percentage over time and look at diet and exercise and try to optimize my program to reduce fat and to gain muscle or at least retain muscle.  You don’t really don’t want to lose anything other than fat or excess water.  So, I think looking at body fat is a key metric that you want to track if you are trying to improve your health or lose weight or gain weight, whatever you are trying to do, it’s really a key metric to track and this scale allows you to do that really quickly and really easily and I am a big fan of quick and easy.

So, basically, all you have to do is step on the scale – and as soon as you step on it, it begins to read your weight.  So, once it calculates your weight – it looks like it just got it – then it calculates your body fat percentage – looks like it just captured that as well.

Oh, I forgot to mention that another really cool feature is that you can have up to 8 people use this scale.  So, if there are multiple people in your household, you can set up multiple people to use this scale and when you step on it, the scale can tell who it is based on the weight and if the scale gets confused, you actually just tap the scale with your foot to indicate which person it is and I don’t know if you saw that before but it came up with my initials on the scale.

So, each user that might be using this would set up their account with their initials.  And then basically what happens is the scale uploads your body fat and weight to the FitBit portal which you sign up for when you get this scale and you put your information there and then basically all you have to do is step on the scale and it reads your weight and your body fat and it uploads that information to your own account on the FitBit portal which alone is really cool because you can enter in what you eat and you can enter in your activity and all that kind of good stuff.

So, it’s really cool.  I really like it because it’s super quick and easy.  It’s a real convenient way to measure and keep track of your body fat and your weight.

The one thing I am not super excited about it is that the body fat percentage seems to be a bit high.  Now, every device you use to measure body fat will vary slightly or maybe even significantly; this one happens to vary significantly from some other tools that I use to measure body fat.

I have used Bod Pod Machine and also a device by BodyMetrix that actually uses ultrasound to measure body fat and both of those devices are regarded as highly accurate.  The Bod Pod Machine is something used at the Columbine to measure body fat percentage.  Those two devices come in pretty darn close when I get my body fat measure with them but this one seems to be a bit high.

Update: After creating the video I contacted FitBit support and found out that I had to change one of the settings on the FitBit scale to give me an accurate body fat percentage measurement. More on this to come in a full detailed review soon.

The thing I would say about that though is that when you measure body fat, you want to use the same device consistently.  You don’t want to switch devices because they can vary.

So, if you are using this device and this device alone, it should give you a really good idea as to whether your body fat is moving up or moving down over time and that’s really what you want to know; you want to know if your diet and exercise routine are moving you in the right direction or the wrong direction to help you make adjustments.

So, that’s pretty much it.  It’s a really cool scale, it weighs about 6 pounds, so it’s light, it looks pretty cool, it also comes in black and I dig it.  It’s a nice, quick and easy way to measure your weight and your body fat and keep track of it without having to do much else other than step on it.

So, that’s it.  If you guys have any questions about it, let me know, come to the website RenegadeDad.Net and send me questions. I’ll put a post up with a little bit more detail about the scale.

If you have any questions, feel free to hit me up on the website or on Twitter or on Facebook and yeah, come check it out.  And if you want to see some other product reviews, come on over to the site and check this out as well, I will be continuously updating those on www.RenegadeDad.net and hope you guys have a great day.