🦴🦴🦴 Researchers at Anglia Ruskin University reviewed 113 clinical trials and nearly 8,000 participants. They found clear benefits for healthier-looking skin, relief from osteoarthritis pain and stiffness, and modest improvements in muscle mass and tendon structure. ScienceDaily The catch: benefits built up gradually, suggesting taking collagen consistently over a longer period matters more than a short-term burst. The Conversation And you don't need a $60 powder to get started. Get it through food first 🥩 Your body can't make collagen without raw materials. Here's where to find them: 🍗 Bone broth: one of the richest direct sources of collagen peptides 🐟 Salmon with skin on: high in collagen, especially in the skin and bones 🥚 Egg whites: loaded with proline, a key amino acid your body uses to build collagen 🍊 Citrus fruits and bell peppers: vitamin C plays a major role in the production of pro-collagen, the body's precursor to collagen 🫐 Berries: vitamin C plus antioxidants that protect existing collagen from breaking down 🧄 Garlic: high in sulfur, which helps synthesize and prevent the breakdown of collagen healthlinehealthline What destroys it: Sugar, smoking, and excess sun exposure all accelerate collagen breakdown. Fix the basics first. I know the collagen buzz word has been going around a lot lately, especially since I had my mom asking me about it multiple times. The truth is, I always favor the less processed options. As always, if you can't get it through food or need the convenience, find a reputable brand and make it work ... but if you can, do it with whole foods.

Ingredients (Serves 1): - 🥬3 cups chopped romaine lettuce🥬: A low-calorie base rich in vitamins A, C, and K, plus folate and fiber, which support eye health, immune function, and digestion. Leafy greens like romaine are associated with slower cognitive decline in aging adults. - 🫐1/2 cup blueberries🫐: Bursting with anthocyanins and other polyphenols that combat oxidative stress and inflammation, potentially delaying age-related cognitive and mobility decline. - 🐟4 oz grilled salmon🐟 (or swap with chicken): Provides high-quality protein and omega-3 fatty acids (DHA and EPA), which reduce inflammation, support brain health, and lower risks of heart disease and overall mortality. - 🥜1 oz walnuts🥜: Offer omega-3s, healthy fats, and antioxidants that help lower LDL cholesterol and reduce cardiovascular disease risk, contributing to longer life. - 🥜1 oz sliced almonds🥜 (no coating): Supply vitamin E, magnesium, and monounsaturated fats that support heart health and may decrease cholesterol levels, aiding in longevity. - 🥑1/2 medium avocado🥑: Delivers monounsaturated fats, potassium, and fiber that promote vascular health and reduce inflammation, supporting overall aging processes. - 🍅1/2 cup cherry tomatoes🍅: Contain lycopene, an antioxidant linked to reduced risks of heart disease and certain cancers, enhancing cellular protection. - 🫒1 tbsp cold-pressed extra virgin olive oil 🫒(mixed with seasonings like oregano, pepper, and lemon juice for dressing): High in polyphenols and oleic acid, which improve blood vessel function, lower inflammation, and are tied to decreased cardiovascular events and mortality in large trials like PREDIMED. Nutritional Summary (Per Serving): This salad clocks in at approximately 750-850 calories, making it a satisfying meal. Its definitely a dinner type of salad or a larger lunch. Macros break down as: 37g carbohydrates (primarily from fiber-rich sources for sustained energy), 34g protein (for muscle maintenance and repair), and 74g fat (mostly healthy unsaturated fats for heart support). These estimates are based on standard nutritional data from reliable sources like USDA references; actual values may vary slightly by exact ingredient sourcing.

A post from @George Chidiac fitness community inspired me to share this 👇 I LOVE Intermittent fasting. And I think you should too. And it's not starving yourself... it's simple adjusting your eating window (time of first and last meals in a given day). Here's how I do it and why it works so well with a busy schedule: My current protocol: I stop eating at 6pm and don't eat again until 12pm the next day. That's an 18-hour fast. Every. Single. Day. Yes, it's aggressive. But it fits perfectly into my work schedule and keeps me sharp in the mornings. You don't need breakfast. 🚫🍳 We've been told our whole lives that breakfast is the most important meal of the day. That's simply not true. When you're fasted, your body is running on fat and ketones. Your brain is clear. You're focused. There's no post-meal crash at 10am. We were literally designed to be fasted in the mornings. Our ancestors didn't wake up to a bowl of oatmeal. The science backs it up: Intermittent fasting activates autophagy, reduces oxidative stress and inflammation, and elevates growth hormone levels. Studies show benefits for heart health, brain function, and gut microbiome diversity. And cell repair? A 2024 study published in Nature Cell Biology revealed how intermittent fasting directly regulates aging through the autophagy pathway. How to start (simple version): If your bedtime is 10pm or later, try an 11am-7pm eating window. That's a clean 16-hour fast with zero suffering. 🔑 Key rule: finish eating at least 3 hours before bed. Digestion disrupts sleep quality more than most people realize. The earlier you close your eating window, the better your sleep. Want to go further? Tighten it to 12pm-6pm like I do. You'll feel the difference within days. The benefits I notice personally: - Mental clarity all morning - No mid-morning energy crashes - Deeper, more restful sleep - Fat burning without thinking about it This isn't about suffering. It's about working WITH your biology instead of fighting it. 💪

Smoothies, my savior on nutrition.. for me? Matcha, Non Dairy Milk, (almond, soy or oat) Good Honey, Vegan Proteins, Green power mix and Collagen powder. 🫐 I then add a lot of Spinach a few raw eggs and 2 Bananas. About exactly 36 oz or a Full Quarts worth. Maybe 600-750 calories at most but PACKED w nutrition thats hard to get in much of our "Regular" meals, etc. Also high fiber via raw Spinach. Smoothies are my Savior. Also my TOTAL Cholesterol dropped 60+ points in last 90 days as a result of exercise, activity, and MATCHA!! Which is one of the strongest, loaded with "bad Cholesterol" destroying antioxidants known as Chatecins!! Did you know that matcha is such a powerful antioxidant? That if you use too much of it in a short period of time , it actually can become toxic? It's That powerful !!. Then Combined with Blueberries? Absolute Free Radical Cell destruction. Chemical Warfare on a molecular level that is actually good for you!! Also used a meal substitute. My overall Cholesterol numbers were 296 in Dec now at 235 ish from one week ago bloodwork .I say No to statins. I Loath those drugs. They destroy your bodies natural metabolism of Fats. Period. If you are not morbidly obese? With pre arterial blockage? I see no reason to use statins as overprescibed by EVERY Dr. I've seen last 20+ years. Smoothies are a self made Superfood! my goal by June? to get that total Cholesterol down under 200. "Let FOOD BY THY MEDICINE..." Socrates or Maybe Hippocrates. 😁

Serves: 4 🍝🍝🍝🍝 Prep time: 10 minutes Cook time: 40-45 minutes (mostly hands-off for squash) Estimated net carbs per serving: ~8-10g (depending on squash size; squash is ~7-8g net carbs per cup cooked) 🍝Ingredients: - 1 large spaghetti squash (about 3-4 lbs) - the "noodle" substitute. I use a vegetable spirilizer which is like $10 on amazon. - 6-8 oz high-quality bacon or pancetta (pasture-raised if possible for better omega-3 profile; turkey bacon works for lower saturated fat) - 4 large pastured eggs - 1 cup freshly grated Pecorino Romano or Parmesan cheese (or a mix; aged cheeses add flavor with less volume) - 2-3 garlic cloves, minced (optional, for extra flavor and allicin benefits) - 1-2 tsp freshly ground black pepper (generous amount - key to authentic carbonara and longevity perks) - 2-3 Tbsp extra virgin olive oil (high-polyphenol variety for anti-inflammatory effects) - Fresh parsley or chives, chopped (for garnish and added antioxidants) - Optional longevity boosts: a handful of baby spinach or arugula wilted in at the end (adds folate and nitrates) 🍝Instructions: 1. Preheat oven to 400°F (200°C). Either spiralize or cut the spaghetti squash in half lengthwise, scoop out seeds, drizzle with 1 Tbsp olive oil, and season lightly with salt and pepper. Place cut-side down on a baking sheet and roast for 20-45 minutes until tender (big time range because noodles take a lot less then a whole squash). Let cool slightly, then use a fork to scrape out the "noodle" or you already have! Set aside and keep warm. (Pro tip: Roasting preserves more nutrients than boiling.) 2. While squash roasts, cook the bacon/pancetta in a large skillet over medium heat until crispy (about 8-10 minutes). Remove with a slotted spoon, leaving ~2 Tbsp fat in the pan. Chop the bacon and set aside. 3. In the same skillet (reduce heat to low), add minced garlic if using and sauté briefly (30 seconds) to avoid burning. 4. In a bowl, whisk the eggs, grated cheese, and a generous amount of black pepper until smooth. This creates the creamy sauce without cream—eggs provide high-quality protein and healthy fats. 5. Remove skillet from heat (important to prevent scrambling eggs). Add the spaghetti squash noodles to the pan with the bacon fat/garlic, toss to coat. Pour in the egg-cheese mixture and quickly toss everything together—the residual heat will create a silky sauce. If it seems too thick, add a splash of warm water or more olive oil. 6. Stir in the crispy bacon pieces. Taste and adjust pepper/salt. For extra longevity points, toss in spinach/arugula here to wilt slightly. 7. Serve immediately, garnished with fresh herbs, more black pepper, and a drizzle of high-quality EVOO.