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Max Lugavere  Research-based health hacks 💥👇🏼 Pre-order my book GENIUS FOODS to make your brain work better every day for life

http://maxl.ug/linktree

💥 Double tap to show love to kale!
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🌿 It's easy to hate on kale these days. This lowly crucifer has become so over-saturated and associated with bland, boring healthy eating that people have seemingly turned their backs on this uber-healthy and nutrient dense plant.
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🧠 I first got turned onto it when I watched 'Minding Your Mitochondria' many years ago, a TEDx talk by my friend @drterrywahls, who has used food to powerfully change the course of her progressive MS. She consumes 9 cups of veggies including kale every single day!
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🥗 Now I try to eat a kale at LEAST every week, often times multiple days in a row. It’s a staple of my Huge Daily Salad rule as well as being Genius Food. It can be sautéed or eaten raw. And, it's PACKED with important brain and body-building nutrients.
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🤔 What's your favorite way to eat kale? Let me know! 👇🏼

Hey guys!! Let's talk fat loss. How 'bout it?
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So first off, there is no one food that's going to make you lose fat. There are, however, foods that can assist in your burning of fat either by promoting satiety, enhancing the way your body uses stored fuels, or by promoting the growth of muscle.
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In this infographic, I share some key foods to help on your journey, and also touch on my rationale for including them.
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While I hate the term "lean protein" as an indicator of healthy food, leaner cuts can actually help promote fat loss because protein induces satiety, and calories still matter. Also, protein has a thermic effect, which burns calories. So reach for cuts with a high protein-calorie ratio—I call this PROTEIN DENSITY.
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Protein powders can also help. A recent meta-analysis found protein supplementation significantly improves muscle strength and size when taken by healthy adults who lift weights. Effectiveness was not affected by gender, source, or timing. (Ref: http://bjsm.bmj.com/content/early/2018/01/18/bjsports-2017-097608) Based on this, I believe adequate protein is important when trying to shift body composition, and protein powder is an inexpensive way to increase protein without a lot of extra calories. The protein powder I currently use is from @genuinehealth.
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Foods like broccoli and kale are important because of the nutrients they contain, and the fiber induces satiety. Couple with some extra-virgin olive oil and you have a winning combo for helping your body more effectively burn through stored fuels (this includes fat!). And, EVOO also helps to block an enzyme in your body which creates fat out of excess dietary carbs, so have at it!
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I've included whole eggs (as opposed to egg whites) because a recent trial found that the post-workout muscle-building response was 40% greater in those consuming whole eggs as opposed to an equivalent amount of protein from egg whites. Which goes to show you: biology is complex, and while protein is important, building muscle clearly isn't just about protein! (Ref: https://academic.oup.com/ajcn/article/106/6/1401/4823156)
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Hope this helps. Hit me with any questions and tag a friend! Love you guys. 🙌🏼

Hi fam! 👋🏼 Happy Thursday! Let’s play healthy swaps! ☺️
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⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
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1️⃣ For example: chocolate chips CAN be healthy, but let’s be honest, most are not. Try swapping them out for cacao nibs which are a raw, fermented food and rich in antioxidants and micronutrients such as magnesium. (And, no junk!)
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2️⃣ Or swapping out rice which is mostly starch for “riced” cauliflower. Have you ever tried this stuff? It’s a pretty good replacement and can be made easily with a grater and a head of cauliflower. Cauliflower provides many important micronutrients and is also a cruciferous vegetable which means that it also has sulforaphane precursors to ignite your body’s detox pathways.
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3️⃣ Like spaghetti? Give zucchini pasta a try. Many more micronutrients and your system certainly won’t miss the mainlined glucose imparted by the wheat-based pasta.
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4️⃣ And finally, its always great to have tomato sauce on hand! The lycopene is a powerful antioxidant carotenoid which has been shown in animals to protect brain cells and their mitochondria (their power plants, essentially) from injury due to inflammation. But most tomato sauces are saturated with unhealthy oils, tons of unnecessary refined salt to account for the low quality ingredients and contribute to shelf stability, and added sugar. Make your own tomato sauce with simple ingredients and throw on anything from ground grass-fed beef to shrimp to veggies!
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❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼

💥 Want to live a long time? Here’s a secret: prioritize de-stressing. 💯
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🌎 The truth is, the worlds longest lived people don’t have fancy gym memberships, fitness trackers, or get their genes and microbiomes obsessively sequenced to apply the latest nutrigenomic hacks for better health. That’s not to say that all of the above aren’t worthwhile—they are! But you could argue that the most impactful thing we can do for our health is to regularly shed stress, which is an indiscriminate killer.
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✈️ For me, de-stressing includes travel, exercise, sauna, music (playing it and listening to it), and spending time with friends (social connection is also a powerful mediator of health). I love warm climates (as much as I love acute exposure to cold, I actually quite dislike cold weather). I love sunshine. I love feeling free in my clothes. And of course, I love eating healthy food.
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☀️🇲🇽 I’ve had fun the past week in Playa del Carmen and Tulum. Thank you Mexico, I will certainly be back.
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👉🏼 Comment and let me know what you do to de-stress. I have a feeling this thread will be full of useful ideas for all! 💡
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📷 @nickonken

The three most well-studied intermittent fasting protocols. 👊🏼
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Double tap if this is helpful!
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👫 I get tons of questions about intermittent fasting. And the truth is... there is no right or wrong way to do it. Everyone is different: fitness levels, genes, gender, etc. Nonetheless, research is beginning to validate various forms of intermittent calorie restriction or time restricted feeding as a means of improving health and performance.
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⚗️ You may need to experiment a bit to find your groove but remember that the notion we’ve been “fed”—that we must eat constantly throughout the day, every day—is actually *disordered* eating from an evolutionary standpoint. The work being done on IF implores us to examine that paradigm and I’m psyched about it.
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🚨 Just remember please, before starting a new diet protocol always check with your physician especially if you have a medical condition or history of eating disorders. I only want the best for you guys!
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👉🏼 Double tap if this makes sense and tag a friend to spread the message!

Preview copies have arrived for my upcoming book, GENIUS FOODS! Ahhhhhh!!! So excited!!!!!!!!!!
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✊🏼 I've worked so hard on this book for the past 2 years, and I'm so excited to get it into your hands. I wrote it for YOU. To be the definitive, B.S.-free guide to optimizing the way your brain works TODAY for a better mood, sharper memory, and incredible energy. And, it will act as your sword and shield against aging and disease, according to the best-available evidence.
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🔥 It's going to be available everywhere books are sold on March 20th, and is up RIGHT NOW for pre-order at Barnes and Noble and Amazon (link in profile bio). It’d mean the world to me if you’d go and pre-order a copy for yourself and all of your loved ones so you can have it the SECOND it becomes available.
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🔬 I worked on it with my good friend @paulgrewalmd who is a physician and weight loss expert. I have to admit, the book is also likely the best weight loss book you've ever read and a treasure trove of information.
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Can’t wait for you to have it! 🙏🏼🙏🏼🙏🏼 Tag a friend who needs this book and let me know if you pre-order it below!

💥 Also on this list (not pictured): Your neighbor Jeff (incorrect), Mike from the gym (incorrect), Karen from Human Resources (incorrect), and WooWooQuackQuackConspiracyHealthNews.com (incorrect).
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🤔 Guys, knowing where you get your health information is key to staying healthy and informed. 👉🏼 Ask questions like: Is this a reputable source? Do they have a bias when interpreting research? Is this designed to share data, or tell an emotional story?
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🙇🏻‍♀️ I know YOU are smart, but I definitely see a lot of people citing "research" on websites like nutritionfacts.org. Let that website stoke your interest in nutrition and be your diving board for further research, but, please, do not let it (and sites like it) be the only source of info you consume. That is downright dangerous, and only appeals to your confirmation bias, a cognitive bias that we all have that makes us only seek out information that validates our current beliefs.
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💡 Similarly, we mustn’t believe that science is this closed off miracle land that we can’t readily access or need expensive credentials to pursue. 🙅🏿‍♂️ Science is a method, and it is available to all of us.
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🔬 When backing up your argument, DO find the original study on PubMed, and even THEN a study still needs to be viewed with scrutiny! Nonetheless, PubMed is the library of congress' catalogue of scientific literature that has been published in peer reviewed journals. Most studies will be catalogued at PubMed, and usually you'll have access to at the very least the abstract. You can easily tell a PubMed link because the URL contains "nih.gov" in it.
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💻 Alternatively, one of my favorite hacks to find information by using Google is to type my search term and then "site:nih.gov" to search all of PubMed, which can admittedly be a bit byzantine.
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❤️ Hope this helps you guys - as always I'm only here for you. And PS... This post is in NO WAY personal. If you follow me here, I appreciate you regardless of your political or moral views. Let me know any thoughts and suggestions! 🙏🏼

Hi fam! 👋🏼 Are you excited it’s Friday? I am. How about some healthy swaps to kick the weekend off? 🎉
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⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
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1️⃣ For example: We can substitute conventionally-farmed eggs (which are not bad and certainly inexpensive and nutrient-packed) with omega-3 or pastured eggs which contain a significantly higher amount of carotenoids to make your brain and eyes work better.
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2️⃣ Or swapping out highly processed “cheese foods” and replacing them with a personal favorite, nutritional yeast. I love this stuff. It’s packed with vitamins and protein and tastes delicious in salads and on eggs.
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3️⃣ Or saying goodbye to weird, oddly preserved shelf-stable commercial pickles and getting raw pickles instead, in the refrigerated section of your supermarket, which are teeming with lactic acid-producing beneficial bacteria.
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4️⃣ And finally, commercial salad dressings are borderline dangerous. I grew up on this stuff! Let’s swap them out and replace them with extra-Virgin olive oil and balsamic vinegar for an anti-inflammatory brain boost.
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❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼

💥 Not sure who said this initially but it's true on every level I can think of. It's also a perfect definition of hormesis, one of my favorite biological concepts that applies to so much more than biology.
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👉🏼 Homesis describes the ability of stressors to cause us to become better and more resilient versions of ourselves. This occurs at every level of our being, from the microscopic, up to what we create and manifest in the world. Nietzsche said "what doesn't kill us makes us stronger." I say comfort makes us weak. Take your burden and make it your blessing.
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🤔 Do you agree?

🐄 DOUBLE TAP if you agree!
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‼️ Look, the factory farming industry is horrific. It’s cruel and unsustainable and I do not condone support for it. But when we talk about local farmers who take great pride in raising their animals with humanity, now I’m interested.
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❌ Most factory farmed animals are fed corn and junk food like candy (I am not exaggerating—the latter is very commonly used for cattle feed), usually though a port in one of their stomachs. This makes their fat content disharmonious with the needs of our bodies, and the wrong choice for health.
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🥩 On the other hand, grass-fed beef is a health food that provides an abundance of highly bioavailable and unique nutrients, such as CLA, a relatively rare type of omega-6 fat which may help fight certain cancers as well as obesity (randomized controlled trials in humans have been inconsistent but promising, while animal studies have been stronger, highlighting antiobesogenic, anti inflammatory, and anticancer potential).
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👉🏼 If this post is useful for you please tag someone who may also benefit from it. This is a simple and free way of impacting the health of those you care about!

💥 PROTEIN SOURCES
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🏋🏽‍♀️ For the vast majority of our evolution, it was likely that protein was the most difficult macronutrient to get our hands on. There is actually a theory that we eat largely to fulfill our protein needs, since protein makes up the building blocks of the body and is therefore likely to be evolutions most prized macronutrient.
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🤓🧐 This theory is lent credence by the research showing that protein intake suppresses food intake more than fats or carbohydrates. (Ref: https://www.ncbi.nlm.nih.gov/pubmed/10896764)
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🍗🥚🥩 Here I've compiled some great sources of protein along with some other nutrients that you may find in those foods. You'll notice that these are all low carb foods, which is great, since chronically elevating your blood sugar can have many undesirable long-term effects!
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🤔 Which is your favorite? Did I miss any? Let me know!
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👊🏼 And this post was totally inspired by my girl @meowmeix

☃️ I am obsessed with cold water immersion, a powerful way to boost metabolic health and rate (i.e. the rate at which you burn calories and fat).
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💥 A human trial showed that hour-long immersion up to the head in water that was 20 degrees C (or 68 degrees F) increased metabolic rate by 93% while immersion at 14 degrees C (or 57 degrees F) increased metabolic rate by 350%!!! Here I am in water that is even colder—10 degrees C (or 50 degrees F). Not for the faint of heart, but definitely a powerful means of boosting cellular and mental vigor!
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🏋🏽‍♀️ I like to do this on days that I don’t exercise or a few hours after I exercise, because research suggests that cold can blunt recovery from exercise (while heat can enhance it) when applied immediately after exercise. Ref: https://www.ncbi.nlm.nih.gov/pubmed/28980321
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❄️❄️❄️ I think the key is working your way slowly towards your time/temperature goals so that your body can acclimate to prevent your body temperature from dropping more than just slightly. Hypothermia occurs when your body temperature cools faster than your body can warm you up but part of the acclimation process is to coax the body to develop more brown fat which is literally there to warm you up.
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🙆🏽‍♀️🙆🏼‍♂️ Everyone's different and cold water bathing isn't without risk so if you're concerned, have any kind of medical problem, or are on any kind of medication, you should should ask your doctor first and do not try to jump in at this level. 👍🏼
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🤔 Do you take cold showers or ice bathe? I'd love to know your thoughts and experience! Comment below. 👇🏼

Hi fam! 👋🏼 Happy Monday! Kick ass today! Here are some healthy swaps to get you started! ☺️
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⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
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1️⃣ For example: research on coffee is very positive. For those who enjoy it, how can we make our coffee even healthier? By trading in darker roasts for lighter roasts which have been shown in in-vitro studios to possess greater anti-inflammatory abilities. Reference: http://online.liebertpub.com/doi/10.1089/jmf.2017.3935
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2️⃣ Or swapping out fat free and particularly flavored varieties for plain, full-fat varieties. A study of 10,000 non-diabetic people aged 35-74 found that full-fat, not low-fat, dairy consumption was strongly associated with greater metabolic health, including lower blood pressure, triglycerides, and better glucose control. Typical dietary guidelines recommend consuming low-fat instead of full-fat dairy products. Reference: https://academic.oup.com/jn/article/146/1/81/4616088
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3️⃣ Or by demoting bananas as your primary potassium source to lower carb options (especially if you are sedentary!). Avocados are a great choice there, fam!
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4️⃣ And finally, I’m a fan of juice, but only VEGETABLE JUICE, not fruit juice! I don’t like sweet fruit in my smoothies either, because it makes modern cultivated sweet fruit a breeze to overconsume. I didn’t climb that tree to pick the 3 bananas you just put in my smoothie, Jamba Juice employee, so I shouldn’t be eating em!
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❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼

💥 Double tap if you’re an avocado fan!
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👆🏼 One way to radically improve your health is to stick to foods that are nutrient dense, and few are as nutrient dense as avocado. 🥑
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🤔 I love to have my avocado in salads, with eggs, and just straight out of the skin “shell” with some salt sprinkled on top. What’s your favorite way to incorporate avocado into your diet? Let me know. 👇🏼

Hey guys!!! 👋🏼 In my latest interview, which I'm about to upload to my YouTube channel, I interview Rush University epidemiologist Martha Claire Morris. Dr. Morris is the originator of the MIND diet (@dietforthemind).
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🌱 Since meeting her when I spoke at the same event at the New York Academy of Sciences, I've become very familiar with her findings, where people who adhered to her diet, which is a hybrid “Mediterranean-style diet” that is also designed to reduce hypertension, had a pretty dramatic risk reduction for cognitive decline and dementia. She’s also published a number of interesting observational studies which I frequently reference.
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💥 She's one of about a dozen researchers who I consider to be adding serious value to the field, so I decided to pick her brain (no pun indented!).
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👉🏼 Make sure to subscribe to my YouTube channel (http://youtube.com/maxlugavere) for all of my interviews and videos!
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🙌🏼 And please tag a friend who you think might benefit from this; sharing is caring!





#healthyfood #cleaneating #healthyeating #nutrition #weightloss #healthyliving #healthychoices #healthylifestyle #fitfood #interview #brain #radio #medicine #plantbased #protein #glutenfree #cleaneats #paleo #iifym #slimmingworld #dementiaprevention #wellness #weightlossjourney #brainhealth #alzheimers #endalz #instafit #exercise #minddiet #marthaclairemorris

Double tap if these are yours too! P.S. Did I miss anything? 👇🏼🙏🏼

💥 Today on The Dr. Oz Show I share two snack recipes to help boost your energy without sending your blood sugar through the roof! And they’re tasty. I swear. 😂
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📺 Check local listings and set your DVRs so you can find out what they are... but guess what? Because I love you, I’m just gonna share one of them right here—sorry, Dr. Oz producers!!! It’s an apple cider vinegar-based tonic.
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🌱 This is a refreshing tonic to fight inflammation, balance blood sugar, and provide important minerals and 🧠-protecting metabolites. And, it can also be consumed hot! Here we go:
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🔥 Max's "B" Breeze 🔥
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1️⃣ 1 tablespoon apple cider vinegar
2️⃣ 1/2 teaspoon ground or fresh ginger
3️⃣ 1/4 teasoon powdered cinnamon
4️⃣ 2 drops liquid stevia or monk fruit
5️⃣ Water
6️⃣ Ice
7️⃣ Optional for the bold: 1 ml liquid magnesium or Mg bitterns and/or a dash of cayenne
8️⃣ Combine all ingredients.
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🤤 Super simple, but super refreshing. Let me know what you think!! 👇🏼

Hi fam! 👋🏼 Are you having a good week? I hope so. Let’s play healthy swaps! ☺️
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⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
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1️⃣ For example: We can substitute egg whites which are basically just protein for whole eggs 🍳 which help us attain our daily value for choline, vitamin B12, selenium, and contain lutein and zeaxanthin (particularly in pastured eggs 🥚 ), two carotenoids found to help boost brain processing speed by up to 20%.
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2️⃣ Or swapping out roasted nuts, which usually are roasted in unhealthy oils made doubly unhealthy by the roasting process (unless they are specifically labeled 'dry roasted').
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3️⃣ Or ditching canola oil, which is borderline toxic (and specifically shown recently to impair cognitive function in a mouse model of Alzheimer's disease) in favor of extra-virgin olive oil, which is full of powerful phytochemicals like oleocanthal which has strong anti-inflammatory potential—good for every organ in your body!
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4️⃣ And finally, white onions for red onions. White onions are GREAT, but red onions are better, shown to possess significantly stronger anti-proliferative and anti-migratory behavior due to the anthocyanins they contain. I'm all about more nutritional bang for the buck!
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❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼

💥 I love to combine foods for greater benefit! Double tap if you do too. 👊🏼
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🍵 One thing I find so interesting is how ancient traditions have figured out the ideal combinations for food, which science continues to validate.
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🌱 Here are three new examples of food combining which can help you easily attain greater nutritional bang for your buck!
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1️⃣Combine lemon with your green tea for improved antioxidant (and other) effects. Catechins, the main health compounds in tea are tied to reduced risk of cancer, heart attack, and neurodenerative disease. Like many polyphenols however, isn't absorbed very well. After digestion, less than 20% of catechins remain. Thankfully for research out of Purdue University, we know that adding lemon juice helps the body absorb as much as 13x the healthy catechins than normal. The addition of lemon juice caused 80% of the catechins to remain. This is because catechins are unstable in a neutral or basic environment, and adding lemon to your water provides a more stable acidic solution for them to hang out in.
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2️⃣The consumption of probiotic-containing foods is strongly related to better health outcomes, but the sad truth is, most probiotics die or are passed after consumption. By combining them with "pre"-biotics, which are what these little bacterium like to consume, we may kick on their metabolic processes which can help them defend through the journey south. (The combination of probiotics and probiotics are called synbiotics.)
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3️⃣Finally, though I am not a regular consumer of legumes, one can't argue that they are a top source of dietary fiber and provide a bevy of minerals and protein for my vegan friends. However, some of these minerals are hard to access by the body because of the phytic acid they contain. Thankfully, adding some garlic and onions to your legumes is not only a tasty combination but may dramatically (by 50-75%) improve the absorption of zinc and iron, two minerals which are important and under-consumed by people on low-meat diets.
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Does this help? Want to see more like this? Let me know! 👇🏼

I’m sorry but this makes me really angry. As you know one of things I really want to do is speak truth to power to help people cut through institutionalized marketing BS which more often than not harms you and your loved ones health. You guys are smart. You know what’s up. But I truly want to help prevent “foods” like this from victimizing people beyond the reach of paleo podcasts and social media. People that are just trying to provide the best for their families and shopping in their local market and come across products like this. And P.S. when I use the word “victimizing” I truly mean it - these foods cause harm. Maybe not harm at the macro level where you can see it right away, but at the micro level when they drive inflammation, short circuit your brains reward center, and perpetuate their own overconsumption which over time leads to disease. “Simply” Cheetos are just Cheetos. Organic Doritos does not make them *not* junk food. On the other hand, I don’t fully blame manufacturers because the organic movement certainly has an immense amount of commerce behind it too. If you believe that something is healthy just because it’s slapped with the organic label, you are being duped. I’m passionate about this because I believe my own mother was victimized in many ways: by BS governmental nutritional recommendations, by the food industry’s marketing, by doctors that practice “diagnose and adios”, and I want to help others not endure what she has. Not by replacing doctors (I’m not a doctor, don’t pretend to be one, and if I ever break my arm first place I’m going is to the emergency room.) But Health happens where you are, wherever you are. NOT the doctors office. And certainly not in the chips section of the supermarket.

Hey guys! 👋🏼 Here are 9 reasons you might experience stalled weight loss. Which are your biggest problems? 🤔
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🔥 Some of the most common questions I get involve weight loss! There is so much confusion when it comes to losing weight. But really, if that’s your goal, on the surface, the process should be quite simple. Unfortunately today we are saddled with stress, sleep debt, and a food supply that often seems intent on working against us.
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💪🏼 I made this simple graphic to highlight some of the less obvious ways you may be holding on to extra lbs.
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🍃 Perhaps the most effective way to lose weight is to *not* go on a diet but to shift your lifestyle toward healthier habits. Yes, cutting out starchy carbs and processed foods which drive your hunger is a great primary strategy. But lifestyle also plays a major role in how our hormones regulate our weight.
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🥐🍞🥖 While any calorie deficit will lead to weight loss, lowering carbs keeps your hunger more stable by allowing your blood sugar to stay consistent. And, it allows you to enjoy higher levels of growth hormone which helps to preserve your muscle.
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🥚🍗🍖 Increasing your protein not only indices greater satiety than fat and carbs but it stimulates muscle protein synthesis and also provides a greater thermic effect which causes your metabolism to ramp up (this may provide low carb, higher protein diets with a slight “metabolic advantage” over lower protein moderate carb diets, but this is controversial).
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🥑🥥 And finally adding healthy fats to your diet is great for satiety and filling out your calories, but the calories in fat can still add up leading to a hypercaloric (more calories than you are burning though) state!
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Double tap to let me know if this is helpful. 🤔 and if you have any questions, post them below! 👇🏼
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Inspo: @chris.rocchio_fit

Change is uncomfortable. It's scary. We're not programmed to like change (although our brains do appreciate novelty). We like to feel in control. We like to know what the outcome is going to be. We like to be safe. But good stuff lies beyond the fear, beyond the safety, beyond the critics and the naysayers and the doubters and the mediocrity. Out there, you'll discover what it feels like to be truly alive. To be truly healthy. You'll know what it feels like to grow. To look back at the rest of humanity, like an astronaut looking back at earth, and be transformed (this is called the overview effect). And when you come back, with your new understanding in tow, you'll lead us all to a greater vision of life. Happy Friday!

Double tap if you agree!
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🔫 This is one of the best metaphors for how epigenetics works. Our genes are given instructions by a layer of chemicals that sit atop it called the epigenome (epi means above). Of course, there are some conditions which have determinant genes, but most people today (60% of deaths worldwide, according to the World Health Organization) are dying of chronic, non-communicable disease which are not genetically set in stone. Instead, the are influenced by our environment. This includes what we are eating, being exposed to, our social interactions, and how we are living.
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🙏🏼 PS, Not sure who said this first but a variant of it attributed to my friend @dr_oz on Google. Do you know? Let me know in the comments if so! 👇🏼

Hi! 🙌🏼 I’m back with another episode of Healthy Combinations to show you that you can combine certain foods for improved health. 💪🏼
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👉🏼 Here are 3 of those combinations:
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1️⃣ By eating turmeric (which contains a compound called curcumin which is not only anti-inflammatory but may improve your mood and memory which was shown in a recently published randomized control trial in older adults) with black pepper, you inhibit liver enzymes that cause you to excrete curcumin thereby increasing its staying power in your body. 💁‍♀️💁‍♂️
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2️⃣ By cooking grass-fed red meat you attain a rich source of micronutrients and protein. But high heat cooking of most things can cause unsavory compounds and oxidative byproducts to form! Thankfully using a garlic marinade or mixing garlic in with your meat can greatly diminish this from happening by up to 90% for nasty compounds called heterocyclic amines in particular.
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3️⃣ Consuming just 2 teaspoons of vinegar can inhibit enzymes called disaccharidases that break apart complex carbohydrates in your small intestine thus blunting the glycemic impact. Take that, blood sugar swings!
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🔥 Gotta love food synergy. Tag someone to share the knowledge! 🙏🏼

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