🧑‍🍳Want a cookie that won’t spike your glucose? It’s got a subtle nutty/almond flavor and is really satiating. Only needs to bake for 9 mins and the ingredients are minimal! 🧑‍🍳Ingredients: - 2 cups of Almond flour - 1 tsp almond extract - 2 eggs - 1/4 cup of butter - 2 tablespoons of 0 calorie sweetener - 1 tsp sea salt 🧑‍🍳I cut this in half as I only wanted a few cookies to try out. 🧑‍🍳Directions: - mix dry ingredients together - Mix in butter - Mix in egg - Mix in extract - Bake on 350 for 7-9 minutes. - Sprinkle a little sea salt on at the end I baked for 9 mins and some bigger cookies were still moist but smaller were a bit dry. Next time I will definitely try 7 or 8 minutes. These were super yummy and kept me in ketosis!! Try them out and let me know what you think :)

This week I’m going keto! For those of you that don’t know, keto (short for ketogenic diet) is a low-carb, high-fat eating approach that shifts your body into ketosis (burning fat for fuel instead of carbs). Proposed benefits include weight loss, stable energy, better blood sugar control, reduced inflammation, and potential longevity perks like improved mitochondrial function, autophagy support, and metabolic health that may help with aging-related issues. I just finished “Fasting Cancer” which argues fasting mimicking diets like keto could play a role in righting cancer!!! Some popular keto meals to get ideas from: • Grilled salmon or fatty fish with buttery veggies • Eggs (scrambled, fried, or omelets) with bacon or avocado • Ground beef stir-fry with broccoli or zucchini • Chicken thighs roasted with olive oil and herbs Today I made salmon and mini Brussels sprouts, soaked in and sautéed in butter, herbs, and other seasoning. I also had eggs and ground beef and chicken. I am utilizing spoonfuls of almond butter whenever I have a craving for a snack. lol Excited to see how this feels over the next few days. More interested in mental clarity than anything else. Have you tried keto before @Lauren Baetz @Mick Lolekonda @Lidia Axe @Acg Fit @Adam Aberle @Brandon Richardson @Calvin Peterson @Jennifer Smith @Joe Bigelli @Terall Weideman @Tiffany Gresham ??

Since its valentines day I think its the perfect time to talk about the heart, blood, and the sugary treats we are about to indulge in... The flatter your blood glucose curve, the slower you age...this is one of the most powerful, controllable levers for longevity, as supported by research showing that glucose variability (especially after meals) predicts higher risks of cardiovascular disease, mortality, oxidative stress, inflammation, and accelerated aging more than average levels like HbA1c alone. Studies link higher glycemic variability to increased all-cause mortality, functional decline, and even longevity markers in centenarians, where stable, lower glucose fluctuations correlate with better outcomes (e.g., https://pmc.ncbi.nlm.nih.gov/articles/PMC10442283/; https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.955101/full As some who is obsessed with education on anti-aging, here's the evidence-based toolkit to flatten your curve and shift your body into repair mode (less mTOR/growth, more AMPK/autophagy): - Eat in the right order (fiber/veggies first, then protein/fats, carbs last). This creates a "mesh" in the stomach, slashing post-meal spikes and insulin levels without changing what you eat; multiple studies confirm veggies/protein preloading dramatically blunts glucose response (e.g., https://www.uclahealth.org/news/article/eating-certain-order-helps-control-blood-glucose). - Add vinegar (e.g., 1-2 tbsp apple cider vinegar in water before/ with carb-heavy meals). Acetic acid slows carb absorption and reduces spikes significantly; reviews show benefits with as little as 15mL daily (e.g., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243436/).

A refreshing, no-cook snack that's high in protein (~25-30g per serving), rich in healthy fats from walnuts, low in carbs (mostly from antioxidant-packed berries), and designed to support brain function, reduce inflammation, and promote longevity. Ingredients (serves 1): - 1 cup plain unsweetened Greek yogurt (full-fat or 2% for better satiety and nutrient absorption; choose one with at least 20g protein per cup) - ½ cup mixed wild blueberries and blackberries (fresh or frozen/thawed. Prioritize wild varieties for higher antioxidant content and brain benefits) - 2 tbsp chopped walnuts (raw or lightly toasted for crunch and extra omega-3s) - 1-2 tsp raw honey (drizzled for natural sweetness – use sparingly to keep it low-glycemic) - Optional: A sprinkle of cinnamon or a few fresh mint leaves for extra flavor and blood sugar support Instructions: 1. In a glass jar, bowl, or parfait glass, add half the Greek yogurt as the base layer. 2. Top with half the mixed wild blueberries and blackberries, then sprinkle half the chopped walnuts. 3. Repeat the layers: remaining yogurt, berries, and walnuts on top. 4. Finish with a light drizzle of raw honey over the top for that perfect subtle sweetness. 5. Let it sit for 2-5 minutes to let the flavors meld (optional), or dig in right away for maximum freshness. This quick snack is creamy, tart-sweet, crunchy, and incredibly nutrient-dense. It's perfect for mid-morning, post-workout, or an afternoon pick-me-up without derailing lower-carb goals.

🚀 Don't sleep on Omega-3 fatty acids! These essential fats (especially EPA & DHA) are powerhouse nutrients linked to better heart health, reduced inflammation, brain protection, and even slower biological aging. Recent studies show higher omega-3 levels correlate with longer life expectancy and lower all-cause mortality risk. 💪🧬 Key benefits include: - Supports cardiovascular health (lower triglycerides, better blood pressure, reduced risk of heart disease & stroke) - Powerful anti-inflammatory effects (helps combat chronic inflammation tied to aging) - Boosts brain function & may protect against cognitive decline/Alzheimer's - Promotes healthier aging (slows DNA methylation clocks in trials, potentially adding months/years of healthspan when combined with vitamin D & exercise) - Linked to lower overall mortality (up to 17-21% reduced risk in top omega-3 blood level groups) Top food sources? Aim for these 2-5 excellent ones: 1. Fatty fish like salmon🐟 2. Mackerel🐟 3. Sardines🐟 4. Herring🐟 5. Chia seeds or flaxseeds (great plant-based ALA source, though conversion to EPA/DHA is limited) If your diet lacks fatty fish (most people do!), consider supplementing with a high-quality fish oil or algae-based omega-3 (target 1-2g combined EPA+DHA daily for longevity benefits). Always check with your doc, especially if on blood thinners. Here are 3 simple, delicious meals aligned with a Mediterranean longevity diet (heavy on plants, olive oil, fish, & whole foods) that pack serious omega-3s: 1. Grilled Salmon with Quinoa & Veggies — Bake or grill wild salmon fillet drizzled with EVOO & herbs. Serve over quinoa with roasted broccoli, tomatoes, & a big Greek salad. Omega-3 jackpot + fiber & antioxidants! 2. Sardine & Avocado Toast on Whole Grain — Mash avocado on whole-grain toast, top with canned sardines (in olive oil), lemon, capers, red onion, & fresh dill. Add a side of mixed greens. Quick, affordable, & ultra-high in EPA/DHA. 3. Mackerel Salad Bowl — Flake grilled or canned mackerel over leafy greens, chickpeas, cucumber, olives, feta (in moderation), & a lemon-olive oil dressing. Throw in walnuts for extra omega-3 boost. Pure Mediterranean vibes for heart & brain longevity!