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[Cooking with Chris @coookwithchris]

Healthy Reeses Cups:

Ingredients:

2/3 cup peanut butter (I always recommend organic, and NO added oils)
1/4 cup melted coconut oil
1 teaspoon vanilla extract
1/4 cup raw honey or pure maple syrup
1/4 cup rice crisps (The brand One degree organics makes sprouted rice crisps which work perfectly here)
¼ cup dark chocolate chips
1 tsp coconut oil
Sea salt to top

Start by lining a muffin tin with cupcake liners and set aside.

Mix peanut butter, melted coconut oil, vanilla, and honey in a bowl until smooth.

Then, add in rice crisps and mix again.

Using a tablespoon measurement, scoop a heaping tablespoon of the mixture into each muffin liner. Repeat until you’ve evenly distributed into 12 liners.

Place them in the freezer for 20 minutes, or until solidified.

While they are freezing, you can make your chocolate drizzle.

Simply mix ¼ cup chocolate chips and 1 tsp coconut oil, and microwave for 30-60 seconds until melted. Stir well.

Drizzle on your peanut butter cups, then place back in the freezer for a few minutes.

Top with flaky sea salt and enjoy

[Miss Marina 💕 @missmarina_xo]

The pumpkin spice overnight oats from Trader Joe’s are so good and made with whole ingredients 👏🏼🧡

[Cooking with Chris @coookwithchris]

Healthy skin checklist:

-Heal your gut
-Collagen maxxing (bone broth, oxtail, collagen powder, etc)
-Whole food diet
-Load up on vitamins C & E (from whole food sources)
-Sunlight
-Regular bowel movements
-Great sleep
-Sweat often
-Hydrate well with water AND minerals
-Reduce screen time

[Dan Go @CoachDanGo]

The biggest cheat code for your health is nasal breathing. Mouth breathing raises heart rate, invites bad bacteria, disrupts sleep, and kills focus. Nasal breathing boosts nitric oxide, calms your nervous system, and improves brain function. The biggest switch you can make is going from mouth breathing to nasal breathing.

[Bear Grylls OBE @BearGrylls]

Rich people buy time. Poor people buy stuff. Ambitious people buy skills. Survivors master their mind.

[Mackenzie Smith @smithhmackenzie]

The gym is cheaper than therapy and the side effects are better.

[Cooking with Chris @coookwithchris]

Xylitol gum is a great tool for oral hygiene🦷

[P.D. Mangan Health & Freedom Maximalist 🇺🇸 @Mangan150]

Men with wives younger than they are have lower mortality rates, and men with older wives have higher rates.

Seems due to reverse causation: men with better health and higher status can attract and marry younger women.

PMID: 20608099

[Lori Shemek, PhD @LoriShemek]

Can walnut consumption really slow down how fast your body ages?

The research shows yes.

Research from Loma Linda University + Hospital Clínic Barcelona (WAHA study) shows daily walnuts (30–60g) can fight “Inflammaging” <-- a hallmark of aging.

In a 2-year randomized trial of 600+ older adults:
 Significantly lowered 6 key inflammatory markers (up to 11.5%), including IL-1b.

Decreased chronic low-grade inflammation tied to aging: Regular walnut intake significantly decreased 6 out of 10 specific inflammatory biomarkers in older adults over a two-year period

Trend toward slower leukocyte telomere shortening (a marker of biological aging)


Supports healthier aging & lower heart disease risk beyond just cholesterol.

*30-60 grams is 1/4 to 1/2 cup of shelled walnut halves

Simple, science-backed longevity food and delicious too!

[P.D. Mangan Health & Freedom Maximalist 🇺🇸 @Mangan150]

Making money and buying nice things is great.

But nothing improves your life like being lean, fit and strong.

Energy that lasts all day, generally being in a good mood...

And knowing you’re at low risk of the diseases that put people in nursing homes.

That's real winning.

[Lori Shemek, PhD @LoriShemek]

It's easy to forget that olives are a fermented food, but that also means they're rich in gut-friendly bacteria.

Gut health is the epicenter of every aspect of health.

A clinical study showed that eating 10 green olives a day for 30-days reduced oxidative stress, inflammation, promoted weight loss & improved digestive health.

Study Findings and Health Markers:

👉Oxidative Stress: Showed a significant drop in malondialdehyde, a molecule tied to cell stress.

👉Inflammation: Demonstrated a decrease in interleukin-6 (IL-6), a primary marker for inflammation.

👉Body Composition: Noted a minor decrease in fat mass percentage alongside an increase in muscle mass percentage during the 30-day period.

https://t.co/lAItG7F5Mj

[Mackenzie Smith @smithhmackenzie]

The goal is not to hit a number on the scale.

The goal is to build a body that lets you say yes to anything life throws at you.

[Lori Shemek, PhD @LoriShemek]

Just 1 tablespoon of sauerkraut leading up to 1/4 to 1/2 cup daily (therapeutic) has powerful health benefits.

Dramatically increases the variety of good bacteria in the gut microbiome:

👉 Neutralizes oxidative stress
👉 significantly decrease levels of 19 distinct inflammatory proteins (such as interleukin-6) in the blood.
👉Several systemic health benefits, particularly regarding cancer risk reduction, heart protection, and bone health.
👉 Accelerated digestion and motility.
👉 Maximized nutrient absorption.

[Dan Go @CoachDanGo]

Eating 100 calories takes 20 seconds.

Burning 100 calories takes 30 minutes.

Stop trying to burn fat in the gym and point that energy toward the kitchen.

[Kevin Stock, DDS @kevinstock12]

Why do humans have to brush and floss every day (and still end up with cavities and gum disease), while wild animals don't (and don't have the oral disease we do)?

It comes down to an evolutionary mismatch between our mouths and our diets.

Your mouth evolved toward a meat-based diet, supplemented by fallback plant foods like roots and seasonal fruits (fruits far smaller and less sweet than today's).

But the modern diet is highly processed, high-carb, plant-based diet.

Wild animals eat foods closer to what their mouths were designed for.

Cats and dogs are a good example of this evolutionary discordance. In the wild, both are obligate/facultative carnivores. But feed your pet a modern human diet based around highly processed plant foods, and they start suffering the same maladies we do.

Toothpaste, rinses, and fluoridated water all came about as a way to deal with this evolutionary mismatch. I think it makes more sense to attack it at the root = a proper human diet.

[Cooking with Chris @coookwithchris]

Have acne?

-Start by doing a GI Map/stool test, as well as hormonal and liver bloodwork panel to identify any imbalances (I’d guarantee there’s gut dysfunction going on)

-Eat lots of high quality seafood/meat, eggs, fruit, vegetables cooked well, microgreens, bone broth, goat dairy

-ZERO gluten, commercial dairy, corn, soy, raw vegetables, seed oils, alcohol, refined sugars

-Vitamin C & E maxx

-Get a shower filter (jolie is a good brand)

-SWEAT (then wash off soon after)

-Get sunshine and ground as much as possible (this doesn’t mean burn)

-Reduce screen time

-Hydrate well with quality water and MINERALS

-Proper sleep hygiene (starts with morning sun, dim lights at night, same sleep & wake time every day)

-Black seed oil daily

-Apply manuka honey to where you have acne after you shower for 20 minutes, then wash off with a warm wash cloth

-Milk thistle tea to support the liver

-Bonus: frequent ocean swims

Do this for 60 days and report back

[Cooking with Chris @coookwithchris]

CROCK POT THREAD

Crock pot meals are extremely convenient to throw together in the morning, then have a hot dinner waiting for you at the end of the day

Here are 8 of my favorite crock pot recipes that you can set and forget:

[Max Lugavere @maxlugavere]

The macros on this feta cheese beat most protein shakes.

7 grams of protein
30 calories

Add to watermelon and I promise, you will see God.

[Steve Magness @stevemagness]

Separate your identity from what you do

When you tie your identity too closely to what you do, anytime you fail at that thing, you will take it as a failure of your true self. It won’t be that I failed at running. It will I am a failure

[Cooking with Chris @coookwithchris]

20 tips to lose 20 pounds in 3 months or less:

1. Eat at least 40g of protein for breakfast

This will regulate your appetite the rest of the day. Protein in the morning is associated with both muscle gain AND weight loss!

2. Stop eating 3+ hours before bed

This is ideal for your circadian rhythm and sleep quality. The better your sleep, the better you’ll recover, build more muscle and burn more calories! It is also great for insulin sensitivity, energy, etc.

3. Only eat carbs from potatoes, fruit, rice, honey and vegetables

Not only are these foods more nutritious than processed carbs, they are much harder to over eat! Your gut will also be much happier.

4. Always eat carbs AFTER protein & fiber

This will prevent you from getting a big glucose spike from carbs!

5. Time your highest carb meal before exercise (or go on 10-15 minute walks after meals)

This will also help reduce a glucose spike from carbs, and you’ll immediately use the carbs as energy!

6. 90% of the foods you eat should be SINGLE ingredients

The more foods you eat with an ingredient list the harder weight loss will be. Single ingredient foods will be more nutritious, easier to digest, and much harder to eat compared to hyper-palatable, processed carbs.

7. Eat your goal body weight in grams of protein every single day

This will keep you full, regulate your appetite, help you build muscle, prevent big glucose spikes, AND bonus: you burn more calories digesting protein compared to carbs and fat!

8. Meal prep 2 different proteins every Sunday (1 for lunches, 1 for dinners)

This will make things EASY during the week, and take the thought out of cooking when you are busy!

9. For those 2 proteins, choose 1 lean (shrimp, scallops, chicken breast, white fish, etc) and 1 a little fattier (lean ground beef, salmon, wild game, chicken thighs)

This will keep the overall calories and fats in check, while still eating enough fat for fat soluble vitamins and hormone production!

10. The only snacks you should have are yogurt with whey protein and berries, hard boiled eggs, or beef jerky/meat sticks

These are the best snacks for weight loss because they are high protein, nutritious, easy to digest, and nearly impossible to overeat!

11. Prioritize building muscle

This will allow you to burn more calories all day long. The more muscle you have, the more calories you burn even while sitting on the couch. Every time you step in the gym you should try to beat yourself from the week before!

12. To add flavor to meals, use fresh herbs, citrus, mustards, hot sauce, salsa, spices, coconut aminos/soy sauce

These are clean, low calorie ways to flavor meals!

13. If you have a social situation/party/dinner to go to, make sure to load up on LEAN proteins all day; do not starve yourself

This will balance the higher calorie meal at a restaurant/party, but make sure your total protein target on the stay is still in check!

14. Always have proteins in the freezer that you can cook quickly if you are in a pinch!

My 3 favorites are shrimp, fish filets, and ground meats. These are quick to defrost, easy to cook, and super high protein!

15. Do not neglect your sleep & circadian rhythm

Get sunlight in the morning, reduce blue light at night, and go to bed & wake up at the same times every day. This is one of the most overlooked things when it comes to our health, metabolism and insulin sensitivity.

16. Get more sunlight!

The more sun you get, the leaner you will be. The sun improves your mood, metabolism, insulin sensitivity, circadian rhythm and much more!

17. Clean ingredients does not mean it is weight loss friendly

A 100% grass fed ribeye may be “healthy” but it is far from ideal for weight loss! Finding a balance between nutrient density and caloric intake is key.

18. Find recipes you actually enjoy and keep them in rotation

As you cook them more it will become easier and more efficient!

19. Make a PLAN for each week!

Winging each week is a recipe for disaster. If you have a plan for the week, it will make healthy eating much less stressful.

20. Fuel your body with high quality, nutrient dense food

Eating an extremely restrictive diet will only make your metabolism worse. There are tons of vitamins and minerals that will play a role in your metabolic health!