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maxlugavere. Coffee vs. “coffee”! ☕️🤤 Which side are you?
☝🏼 Most frozen coffee

Coffee vs. “coffee”! ☕️🤤 Which side are you? — ☝🏼 Most frozen coffee drinks are loaded with sugar and fat which can make you feel bloated, while a simple iced coffee has more coffee, and no sugar and fat. Certainly good news for our waistlines but also for overall health! — 🔬 The literature favoring coffee as a means of improving life and healthspan seems to be weighed in favor of consumption (at least for the general population—everyone is different). — 🎉 In a recent study, people who consumed 1 cup of coffee a day (including decaf) were 12% less likely to die from heart disease, cancer, stroke, diabetes, and respiratory and kidney disease over 16 years compared to those who didn't drink coffee. People who drank 2-3 cups per day were 18% less likely. — ✅ The notable thing about this research was that the study population was highly diverse (this is called population heterogeneity)—it was varied in ethnic makeup, encompassing African-Americans, Japanese-Americans, Latinos and white people. This means that the effect is more likely to apply to the general population (although still, its a correlation, which can not prove causation). — ❓How does coffee work for you? Does it make you feel good? Or jittery? Let me know fam. 👇🏼 — Study referenced: https://www.ncbi.nlm.nih.gov/pubmed/28693036 • • • • • #weightloss #healthyfood #healthyeating #cleaneating #healthylifestyle #nutrition #healthyliving #weightlossjourney #healthychoices #protein #fitfood #coffeetime #cafe #iifym #instafit #glutenfree #healthylife #exercise #organic #coffeelover #fitnessjourney #gains #wellness #coffeeaddict #getfit #fitgirl #fitnessmotivation #fitspiration #plantbased #muscle

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maxlugavere. Calories matter, but they’re not all that matter. In fact, on the list

Calories matter, but they’re not all that matter. In fact, on the list of things that matter, I’d place them pretty far down. Like not even in the top 10. 😋 - (That said, if counting calories does work for you, please, by all means, continue to do it.) - When it comes to eating real food, veggies get a hall pass. Now this doesn’t mean that a huge bowl of raw kale as your sole meal every day is a smart idea (spoiler alert: it’s not), but overall vegetables are among our most nutrient dense foods. Looking at statistics of nutrient deficiency prevalence, it would be remiss of me to say “limit your veggies”! 🤪 - And thankfully, if regularly counting calories is your thing, you’ll be happy to know that veggies do not contain many. 🙌🏼 - Happy Thursday. ❤️Max - Great photo and sentiment from @thefashionfitnessfoodie! • • • • • #iifym #flexibledieting #nutrition #macros #protein #lchf #keto #cleaneating #gains #weightloss #veggierecipes #paleo #lowcarb #ketogenic #fitfood #ketosis #instafit #healthyfood #physique #healthyeating #shredded #wellness #ketodiet #iifymgirls #plantbased #geniusfoods #healthylifestyle #atkins #glutenfree #veggie

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maxlugavere. How to detox for free (I hope I don't upset any tea manufacturers with

How to detox for free (I hope I don't upset any tea manufacturers with this video. 😉) — It's time to acknowledge that the body and mind are intricately connected, and we can't fix one without paying attention to the other. — I'm excited to be joining my friend @drmarkhyman for his new docu-series Broken Brain 2, where I'll be joining 70 other experts to explore the body-brain-mind connection. — The series is FREE to stream. Simply click the link in my profile bio to be taken to the sign up page. You definitely don't want to miss this as it's been a labor of love for all involved. — Also, please help spread the word by tagging 4 friends below. 👇🏼 — Can't wait to hear what you think! • • • • • #detox #cleanse #detoxtea #teatox #juicecleanse #detoxing #detoxwater #detoxify #juicedetox #sauna #saunalife #saunatime

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maxlugavere. Hi! 👋🏼 Here’s my thought for the day: Health isn’t about perfection

Hi! 👋🏼 Here’s my thought for the day: Health isn’t about perfection (side note, perfection doesn’t exist). It’s about doing the best you can given your unique circumstances! Feel me? 🙋🏾‍♂️🙋🏼‍♀️ . 💥 So much of what we believe to be true about nutrition and health comes from marketing, rather than science or research itself. It’s actually quite astonishing! . 🥃 For example, did you know that sodium is actually a NUTRIENT? You wouldn’t know it from the way it’s talked about in the media and on food labels. How can you be sure you’re getting the most nutritious salt? Opt for natural salts such as @redmondrealsalt (no financial affiliation) which contain synergistic trace elements. (And of course, stay away from processed foods like bread which contain by far by most processed salt in the American diet, according to the CDC. 🚫). . 🕺🏼 This post is all about practical real world swaps that, over the long term, might make a big difference in your health. . ✊🏼 Double tap if these are helpful and tag a friend that might be able to use this information as well (sharing IS caring). • • • • • #healthyfood #healthyeating #healthyeats #wholefoods #cleaneats #cleaneating #fitfood #glutenfree #healthyfoodshare #fuelyourbody #eatrealfood #realfood #weightloss #nourish #healthychoices #foodisfuel #eatforabs #healthydiet #nutrition #eatwell #eathealthy #healthylifestyle #healthyfoodporn #healthydinner #healthymeal #foods4thought #exercise #breakfast #fitfoodie #fitnessaddict

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Is celery juice a miracle cure-all? No, sadly. Is it healthy? Yes! — Many claims have been made about celery juice. "It can cure X, Y, and Z." "It healed my relationship with my father." "It did my taxes for me!" — Unfortunately, there's really no evidence for these claims other than anecdotal stories from avid believers. I'm not saying they're wrong, but when assessing the claims, they are simply very hard to believe from a mechanistic standpoint. — Here is a video with over a million views with the proposed benefits of celery juice: https://www.youtube.com/watch?v=tScF4IrG95U Some the implied claims include "It can save your life." "It can get you off all your medications." "It can cure your autoimmunity." — Celery juice is indeed very healthy—it's full of vitamins, minerals, electrolytes, flavanoids, and water. It is certainly a great addition to anyones diet, but so would be eating 3 stalks of celery every single day. Or eating a large salad every day (cough cough). That said, none of these modification, in isolation, would be expected to cure any disease, unless you have scurvy. 🙃 — So I'm glad that people are finding that adding celery juice is part of the equation that is helping them feel better (probably along with some other lifestyle changes and a hefty dose of the placebo effect), but you certainly don't need to do it, especially because it can be extremely expensive and it can eat up your budget for other healthy foods. — I'm always open to other perspectives though. Has celery juice worked for you? Let me know! I'm curious to hear your thoughts. — Love you guys! ❤️ Max • • • • • #cleaneating #healthyfood #glutenfree #healthyeating #nutrition #healthylifestyle #paleo #fitfood #healthyliving #healthychoices #weightloss #protein #organic #paleodiet #whole30 #primal #instafit #healthylife #plantbased #cleaneats #lowcarb #celeryjuice #jerf #paleolifestyle #comidadeverdade #celeryjuicebenefits #geniusfoods #dairyfree #medicalmedium

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maxlugavere. You may know me only from my wacky (and hopefully informative) Instagr

You may know me only from my wacky (and hopefully informative) Instagram posts, my book #GeniusFoods, or my podcast #TheGeniusLife, but I've been grateful to be able to reach all types of people on a variety of platforms and with a range of backgrounds. — Here is a chapter on the Prevention of Cognitive Decline in a textbook used by healthcare professionals which I have co-authored, just released. Dr. Richard Isaacson, who invited me to collaborate on this work, I would consider one of the foremost experts on the prevention of cognitive decline as well as a MAJOR mentor for me who I have learned a TON from over the past 5 years, particularly how unique each person/patient is. — It's fairly well known that it takes a long time for your average scientific discovery to go from "bench to bedside," which means that there is a big translational gap between what is discovered in research to be applied in the clinic. Most physicians are not adequately taught about nutrition, and especially where the brain is concerned there is a huge knowledge gap! That's why I'm humbled to get to get to teach doctors and play a tiny role in helping to change point of care. — Though this is aimed at clinicians to teach the new and evolving practice of dementia prevention, all of my own findings, perspectives and experience is baked into my book #GeniusFoods which I've written independently with my friend @paulgrewalMD for people of ALL levels of knowledge. I hope you get to check it out. (It is not affiliated in any way with this textbook or Dr. Isaacson.) — Tag someone whose brain you love! ❤️🧠🙌🏼 — Full citation: Lugavere, Max, Alon Seifan, and Richard S. Isaacson. "Prevention of Cognitive Decline." Handbook on the Neuropsychology of Aging and Dementia. Springer, Cham, 2019. 205-229. — #brainhealth #science #dementia #alzheimers

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Want to be stronger, think more clearly, and improve your health? Info below. 👇🏼 - Creatine is a natural compound that has enjoyed popularity for decades as a workout supplement. It is naturally produced in our bodies but in small amounts. It is also produced naturally in other animals, and we absorb that creatine when we eat them. - While it is most commonly known for its ability to enhance muscle strength, creatine is also very important for brain health as an energy substrate. An omnivorous diet may supply all the creatine the brain needs to function effectively, but for vegans and vegetarians that supplemented with additional creatine (since they do not get any in their diets), an improvement in memory was observed that didn’t occur in omnivores. (Study: The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores.) - Creatine night also boost your metabolic health. In a randomized controlled trial where type 2 diabetic participants took either 5 grams per day or placebo and then exercised, the creatine group saw a greater improvement in A1C (a measure of glucose control) and postprandial glucose handling. (Study: Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial.) - Finally, some research suggests that creatine can lower homocysteine, an inflammatory amino acid that, when elevated, presents a risk factor for cardiovascular disease and Alzheimer’s disease. (Study: Creatine supplementation alters homocysteine level in resistance trained men.) - These reasons and others are why I am passionately pro-omnivory. (I don’t currently supplement with creatine; I get it from the foods listed here.) - Always check with your doctor before beginning a new supplement regimen particularly if you have a medical condition. - Hope this helps and tag a friend to share the info! ❤️ Max • • • • • #lchf #keto #lowcarb #ketogenic #lowcarbhighfat #paleo #ketosis #primal #ketodiet #paleodiet #paleolifestyle #carnivore #favoritemeal #beefitswhatsfordinner #atkins #glutenfree #grainfree #ketogenicdiet #whole30 #castironcooking #sugarfree #culinaryarts #chefstagram #castiron #jerf #ketofam #ketolife #dairyfree

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maxlugavere. Raise your hand if you love 🍌!
Let’s give some love to the humble b

Raise your hand if you love 🍌! — Let’s give some love to the humble banana. Bananas are a great source of many nutrients, particularly potassium, magnesium (10% of the RDI in one banana), and vitamin B6. — I don’t eat a ton of bananas save for in my occasional 2-ingredient pancakes (see recipe in a previous post) or frozen in a smoothie where they add amazing texture and flavor, or maybe sometimes after a workout. — Modern bananas are highly cultivated to be sweet, so I usually will reach for other, lower sugar fruits by default, but they’re certainly not “bad” for you (unless perhaps you have glucose regulation issues like many people). — Bananas have a fun little life cycle. Have you ever wondered what happens as they change in color? If so, here you go! — Green —> yellow —> brown as the 🍌ripens: ✅resistant starch content decreases ✅tastes sweeter - resistant starch turns into sugar ✅gets digested easier and quicker (causing a greater spike in blood sugar) ✅some of the micronutrient levels decrease - happens with all produce to some degree once harvested — For babies and toddlers, very green bananas can cause or make pre-existing constipation worse. — Still, they are a great source of prebiotic fiber. —— ⏰If you want to speed up the ripening process, place in a brown paper bag. if you want to slow it down then place in the refrigerator. The peel will turn brown but the inner flesh will be just fine — Tag a fellow banana lover who might find this helpful! — This was a great post by @kidfriendly.meals. • • • • • #plantbased #cleaneating #nutrition #banana #vegansofig #smoothie #whatveganseat #veganfoodshare #protein #glutenfree #peanutbutter #kiwi #strawberry #veganfood #organic #weightloss #fruit #iifym #govegan #oatmeal #healthyfood #blueberries #banane #oats #healthyeating #gains #wellness #crueltyfree #hclf #バナナ

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maxlugavere. BAD BUTTER VS. BAD-ASS BUTTER 🔥 Which side are you?
Nature doesn't

BAD BUTTER VS. BAD-ASS BUTTER 🔥 Which side are you? — Nature doesn't make unhealthy fats, humans do. ✊🏼🙌🏼 — Did you know that dairy is the only food group where the majority of fats are saturated? You'd think this would create disastrous health consequences for people who consume lots of full-fat dairy, like butter. But research actually tells us the opposite is true. — People who consume more full-fat dairy products have either a lower risk, or at least not an increased risk, of obesity, diabetes, and cardiovascular disease. — Is dairy fat good for everybody? Not necessarily. Say for a huge population, average health related to full fat dairy consumption is positive. Averages do not effectively reflect outliers, or the small percentage of people who perhaps due to genetics, are actually worsening. — I'd say for most people, full fat dairy is likely healthy, though there is no one size fits all diet! Individual mileage may vary. But regardless, the "butters" on the left aren't good for anybody, when consumed en masse. I’ll stick with the real thing when cooking, for sure. 🍳 😊 — Any questions? Love you guys. Happy Sunday. ❤️ Max • • • • • #healthyfood #paleo #lchf #keto #cleaneating #nutrition #lowcarb #glutenfree #healthyeating #fitfood #primal #healthylifestyle #paleodiet #healthychoices #healthyliving #lowcarbhighfat #weightloss #healthylife #ketogenic #whole30 #paleolifestyle #protein #organic #plantbased #grainfree #cleaneats #sugarfree #jerf #ketosis #iifym

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maxlugavere. Double tap if these are yours too! P.S. What did I miss? 👇🏼🙏🏼

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

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maxlugavere. Breakfast vs. breakfast - which side are you? 😋
My friend @meowmeix

Breakfast vs. breakfast - which side are you? 😋 . My friend @meowmeix rocked this post. . Even if you’re not an eggs fan, there are so many high protein, lower sugar ways to start your day. A quality protein shake with some healthy fats & greens, full fat greek yogurt, or even leftovers from last nights dinner are great examples. . When it comes to fruit, eating WHOLE fruit is a much better low calorie and high fiber option than fruit juice which is usually NOT a healthy choice. While you could easily drink 11.5 oz of orange juice, you most likely would not eat 3.5 oranges in one sitting (the equivalent in calorie amount). . More info on each side below: . Left side: 2 cups cereal 1 cup milk 11.5 oz orange juice . Right side: 2 medium boiled eggs 1/2 avocado 1 raw bell pepper 1 small orange . . . . #cleaneating #healthyfood #paleo #glutenfree #fitfood #breakfast #brunch #paleodiet #healthyeating #whole30 #eggs #primal #morning #cleaneats #nutrition #lowcarb #avocado #lchf #yum #healthychoices #foodpic #jerf #paleolifestyle #organic

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Sharing this insanely easy grain-free pancake recipe 🥞 only 3 ingredients required and ready in 10 mins max. — Image by my good friend @livevitae. — Typical pancake mixes include garbage ingredients. Refined flours, unhealthy oils, sugar, emulsifiers, and more. So it’s nice to know an alternative exists when we want pancakes that can be healthy too!👌🏻 — Serves 1 250 calories per serving. Makes a lot depending on your serving size of pancakes. — • 1 medium banana • 2 medium eggs • fat of choice - I used coconut oil - 1/4 tsp per serving • optional but recommended: a dash of salt, some cinnamon, or baking soda — Recipe: 1. Mash up the banana until smooth texture 2. Add the eggs and whisk / mix together. 3. Optional: add the salt, some Ceylon cinnamon + 1/4tsp baking soda. 4. Heat a cooking pan to medium heat. Add oil lightly covering whole pan. 5. Once heated. Add a ladle or desired serving size. 6. Cook for 2 minutes until set and flip. Cook other side for 2 minutes then rest on warm plate while you finish the batch. Serve with accompaniments of choice. — These are delicious and so simple, what good food is all about. Have a great week! Max ❤️ . . . . . . #paleo #breakfast #pancakes #paleodiet #healthyeating #notadiet #realfood #healthyfood #healthyrecipes #fitfood #nutrition #plantbased #lowcarb #biohacking #functionalmedicine #jerf #paleolifestyle #organicfood #eatrealfood #farmersmarket #proteinpacked #lowcarb #grainfree #wheatfree #realfood #paleolifestyle #recipes #healthyrecipe

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