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How to keep Testosterone high while getting lean AF 1) no huge calorie deficits. 13 cals per pound goal bw 2) stop jacking up protein. And cutting carbs/fats. Balance best for T 3) high amounts of zinc/mag vital for T 4) vitamin D / sunlight great 5) keep sleep... show more

Greg O'Gallagher

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57,741 просмотров • 6 месяцев назад •via X (Twitter)

Здоровье и велнес Образование

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This is wild. We have been lied to about everything We were told chicken is a health food, we’ve been told it’s what we should all be eating According to nutrient density information by multiple sources including the USDA, it ranks nearly dead last. Here’s the order for nutrient dense meat (generally) - Beef (especially grass-fed; high in protein, zinc, iron, B vitamins, creatine) - Lamb (often tops lists for nutrient density per serving; excellent fats, minerals, B vitamins) - Bison (very lean, high protein, strong mineral profile; frequently #1 or #2 vs. others) - Venison (lean, nutrient-packed game meat; high vitamins/minerals per calorie) - Fish (varies: fatty fish like salmon excel in omega-3s; high in protein/selenium) - Pork (good protein/minerals but often ranks below ruminants; varies by cut) And all the way at the bottom is chicken: - Chicken is excellent for lean protein but generally much lower in key micronutrients and fats compared to all the above We have been lied to about everything One of the big reason we switched from mainly eating mainly beef and other meats is marketing from major companies like Tyson Chicken was historically more of a delicacy or seasonal food in the US, not everyday staple like beef or pork. Mid-20th century campaigns by companies like Tyson and others successfully repositioned it as a cheap, healthy, everyday “lean protein” alternative Marketing played a major role in shifting consumer habits, emphasizing health and nutrition angles while industrial production scaled up dramatically. This was classic marketing to expand market share You should be upset

Wall Street Apes

925,888 просмотров • 2 месяцев назад

Boost #Testosterone Naturally! Testosterone isn’t just about muscles or masculinity, it's about your energy, mood, and drive. It’s more common than you think. Long work hours, belly fat, poor sleep, high stress, and too much screen time can all mess with your testosterone levels, often without you realizing it. Testosterone levels decrease naturally with age. Lower testosterone levels can lead to: •Hair thinning •Muscle loss •Fragile skin •Low libido •Mood swings, brain fog What can you do to maintain this hormone level in the body? .Move more: Resistance training, HIIT, strength exercises (but don’t overtrain) •Eat smarter: Foods rich in healthy fats, proteins, and key nutrients like vitamin D, zinc, and magnesium. Foods to focus on: eggs, fish, chicken, red meat, ghee, milk, curd, paneer, sprouts (moong, chana), whole grains •Prioritize sleep: Aim for 7 - 8 quality hours •Stress less: Chronic stress = high cortisol = lower testosterone •Ditch plastics: Swap plastic containers for glass or steel •Limit alcohol and quit smoking: Both disrupt hormone balance The easiest way to balance testosterone (and keep it steady) is to take care of your basics: how you eat, how you move, and how you rest. Always go for change that lasts, your hormones will thank you, and your energy will show it. #TestosteroneTips #NaturalHealth #Wellness

Boost #Testosterone Naturally! Testosterone isn’t just about muscles or masculinity, it's about your energy, mood, and drive. It’s more common than you think. Long work hours, belly fat, poor sleep, high stress, and too much screen time can all mess with your testosterone levels, often without you realizing it. Testosterone levels decrease naturally with age. Lower testosterone levels can lead to: •Hair thinning •Muscle loss •Fragile skin •Low libido •Mood swings, brain fog What can you do to maintain this hormone level in the body? .Move more: Resistance training, HIIT, strength exercises (but don’t overtrain) •Eat smarter: Foods rich in healthy fats, proteins, and key nutrients like vitamin D, zinc, and magnesium. Foods to focus on: eggs, fish, chicken, red meat, ghee, milk, curd, paneer, sprouts (moong, chana), whole grains •Prioritize sleep: Aim for 7 - 8 quality hours •Stress less: Chronic stress = high cortisol = lower testosterone •Ditch plastics: Swap plastic containers for glass or steel •Limit alcohol and quit smoking: Both disrupt hormone balance The easiest way to balance testosterone (and keep it steady) is to take care of your basics: how you eat, how you move, and how you rest. Always go for change that lasts, your hormones will thank you, and your energy will show it. #TestosteroneTips #NaturalHealth #Wellness

Deepta Nagpall

52,390 просмотров • 1 год назад

Ranking Diets for Weight Loss (1-10) BAD (2-3/10) 1. Vegan (2/10) You'll lose weight quickly, because you're cutting out a vast majority of foods, which gets you in a pretty large deficit out of the gate. But it's very difficult to get enough protein with this eating style, and it puts you in a situation where you're very likely to lose muscle mass. 2. Keto (3/10) It will cause rapid weight loss, because if you cut out carbohydrates you'll drop water weight quickly. But for most people, a true ketogenic approach is very hard to sustain. 3. Vegetarian (3/10) I do like it better than vegan, because you have more protein options available. Again, it puts you in a situation where you're very likely to lose muscle mass, which increases the odds you gain the weight back. DECENT (4-5/10) 4. Weight Watchers (4/10) I slightly prefer it to keto, because it does indirectly teach you portion control, and it typically rewards lean protein selection. The big problem I have with Weight Watchers is that psychologically, it trains you that your body runs on points. Which just isn't true. It runs on calories, and that can confuse people once they get out of the system. 5. Carnivore (5/10) I like this better than keto because of the emphasis on protein. However, a lot of people struggle to get into a calorie deficit with this if they haven't been taught how to choose lean sources of protein. GREAT (7-9/10) 6. Intermittent fasting (7/10) This has a ton of health benefits. It can work well for weight loss, because if you restrict your eating window you tend to eat fewer total calories. Eat too many calories inside that window and you won't lose weight. 7. Minimally processed food (8-9/10) Of course minimizing your processed food intake is great for your overall health, and you should do it whenever you can. However, it is not a sure-fire weight loss approach. BEST (10/10) 8. High volume eating (10/10) This means choosing foods that are high in water volume and also fiber, which typically points to fruits and vegetables. It's going to fill you up and keep you satiated for longer. 9. High protein (10/10) Assuming you're eating high protein while staying in a calorie deficit. If you forget the calorie deficit part, this can basically become carnivore. Protein is the most satiating macronutrient, it preserves muscle mass, and it has the highest thermic effect of food, meaning your body burns more calories breaking it down than any other macronutrient. My research supported opinion is that anybody who is getting in a calorie deficit and losing weight needs to be eating a minimum of 0.8-1.0g per lb of their goal body weight, daily. 10. A calorie deficit (10/10) This works for weight loss every single time. If it didn't work for you, it just means you weren't in one. I've worked with 1,200+ clients who've lost a combined 10,000+ lbs. Comment the word PROTEIN and I'll send you my free High Protein Low Calorie Cheat Sheet.

Ranking Diets for Weight Loss (1-10) BAD (2-3/10) 1. Vegan (2/10) You'll lose weight quickly, because you're cutting out a vast majority of foods, which gets you in a pretty large deficit out of the gate. But it's very difficult to get enough protein with this eating style, and it puts you in a situation where you're very likely to lose muscle mass. 2. Keto (3/10) It will cause rapid weight loss, because if you cut out carbohydrates you'll drop water weight quickly. But for most people, a true ketogenic approach is very hard to sustain. 3. Vegetarian (3/10) I do like it better than vegan, because you have more protein options available. Again, it puts you in a situation where you're very likely to lose muscle mass, which increases the odds you gain the weight back. DECENT (4-5/10) 4. Weight Watchers (4/10) I slightly prefer it to keto, because it does indirectly teach you portion control, and it typically rewards lean protein selection. The big problem I have with Weight Watchers is that psychologically, it trains you that your body runs on points. Which just isn't true. It runs on calories, and that can confuse people once they get out of the system. 5. Carnivore (5/10) I like this better than keto because of the emphasis on protein. However, a lot of people struggle to get into a calorie deficit with this if they haven't been taught how to choose lean sources of protein. GREAT (7-9/10) 6. Intermittent fasting (7/10) This has a ton of health benefits. It can work well for weight loss, because if you restrict your eating window you tend to eat fewer total calories. Eat too many calories inside that window and you won't lose weight. 7. Minimally processed food (8-9/10) Of course minimizing your processed food intake is great for your overall health, and you should do it whenever you can. However, it is not a sure-fire weight loss approach. BEST (10/10) 8. High volume eating (10/10) This means choosing foods that are high in water volume and also fiber, which typically points to fruits and vegetables. It's going to fill you up and keep you satiated for longer. 9. High protein (10/10) Assuming you're eating high protein while staying in a calorie deficit. If you forget the calorie deficit part, this can basically become carnivore. Protein is the most satiating macronutrient, it preserves muscle mass, and it has the highest thermic effect of food, meaning your body burns more calories breaking it down than any other macronutrient. My research supported opinion is that anybody who is getting in a calorie deficit and losing weight needs to be eating a minimum of 0.8-1.0g per lb of their goal body weight, daily. 10. A calorie deficit (10/10) This works for weight loss every single time. If it didn't work for you, it just means you weren't in one. I've worked with 1,200+ clients who've lost a combined 10,000+ lbs. Comment the word PROTEIN and I'll send you my free High Protein Low Calorie Cheat Sheet.

Joey Yochheim

39,206 просмотров • 26 дней назад

If you're on a GLP-1 like tirzepatide or retatrutide and only eating 800 to 1,000 calories a day, up to 39% of the weight you lose could be lean muscle mass. Here's how to protect your muscle by prioritizing protein even when your appetite is gone. Key takeaways from this video: - Up to 39% of weight lost on GLP-1s can be lean muscle, which one review compared to a decade of aging in muscle loss - You should aim for 1g of protein per pound of your goal body weight per day, spread across at least two meals of 30 to 45g each - A study showed that people in a 40% calorie deficit who lifted weights and hit 1g per pound of protein actually gained 2.5 lbs of lean mass while losing 10.5 lbs of fat - Use low-volume protein dense foods like Greek yogurt, bone broth, beef jerky, cottage cheese, deli turkey, and protein shakes to hit your targets when solid food feels like too much - Eat on a schedule rather than based on appetite because the peptide will handle the deficit for you and you just need to make sure the food you do eat is the right food 👥 Join my FREE Skool community: For men: For women: 🏋️ Looking for personalized coaching and accountability? For men: For women: 🔥 Try my supplement line -- Anvil Nutrition: 📱 Free Peptide & Supplement Tracker App: #GLP1 #tirzepatide #retatrutide #peptides #proteinintake #muscleloss #fatloss #proteingoals #weightloss

If you're on a GLP-1 like tirzepatide or retatrutide and only eating 800 to 1,000 calories a day, up to 39% of the weight you lose could be lean muscle mass. Here's how to protect your muscle by prioritizing protein even when your appetite is gone. Key takeaways from this video: - Up to 39% of weight lost on GLP-1s can be lean muscle, which one review compared to a decade of aging in muscle loss - You should aim for 1g of protein per pound of your goal body weight per day, spread across at least two meals of 30 to 45g each - A study showed that people in a 40% calorie deficit who lifted weights and hit 1g per pound of protein actually gained 2.5 lbs of lean mass while losing 10.5 lbs of fat - Use low-volume protein dense foods like Greek yogurt, bone broth, beef jerky, cottage cheese, deli turkey, and protein shakes to hit your targets when solid food feels like too much - Eat on a schedule rather than based on appetite because the peptide will handle the deficit for you and you just need to make sure the food you do eat is the right food 👥 Join my FREE Skool community: For men: For women: 🏋️ Looking for personalized coaching and accountability? For men: For women: 🔥 Try my supplement line -- Anvil Nutrition: 📱 Free Peptide & Supplement Tracker App: #GLP1 #tirzepatide #retatrutide #peptides #proteinintake #muscleloss #fatloss #proteingoals #weightloss

Josh Holyfield

17,985 просмотров • 1 месяц назад

Testosterone is far more than just a muscle-building hormone. It’s a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek (More Plates More Dates), host of the popular YouTube channel ‘More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone’s true role in health, from bone density and insulin sensitivity to brain function and longevity. We cover how lifestyle factors, diet, and micronutrients like vitamin D, zinc, and magnesium shape testosterone levels, and which testosterone-boosting supplements actually work versus those that are just hype. We dive deep into testosterone replacement therapy—when it’s warranted, what benefits to expect, the risks (like polycythemia and fertility suppression), and how delivery methods such as injections, creams, and orals formulations differ. We also explore testosterone therapy for women, cardiovascular disease and prostate cancer risk, and how DHT drives hair loss, plus the safety and efficacy of treatments like finasteride, minoxidil, microneedling, and ketoconazole shampoo. If you want to understand testosterone beyond the headlines, including its functions, its tradeoffs, and the practical ways to optimize it, this conversation is a must-listen. Links in the next post. Timestamps: 0:00 - Introduction 1:58 - Why men need testosterone 4:19 - Testosterone's role in women 6:00 - Does high testosterone shorten life? 9:19 - What castrati reveal about lifespan 12:15 - Free vs. total testosterone 15:49 - Measuring testosterone 18:36 - Reference ranges vs. symptoms 21:58 - When high T signals trouble 23:40 - What LH and FSH tell you 28:19 - Is high SHBG hurting your T? 32:10 - Why SHBG rises with age 36:52 - Signs of low testosterone 39:54 - Alcohol’s impact on testosterone 42:46 - How low-fat & low-carb diets lower T 43:25 - Micronutrient mistakes hurting hormones 45:19 - Excess body fat & low testosterone 48:46 - Risks of excessive endurance training 53:09 - Endocrine disruptors 55:50 - Are testosterone levels declining? 58:39 - Why dietary fat boosts hormones 1:01:02 - Does keto harm testosterone? 1:02:17 - Best exercise for testosterone 1:04:23 - Do vitamin D, zinc, magnesium help? 1:08:43 - Can boron boost free testosterone? 1:09:53 - Ashwagandha 1:14:07 - Is Tongkat Ali best for boosting T? 1:17:58 - Tongkat Ali vs. boron 1:19:27 - Shilajit, tribulus, & fenugreek 1:20:41 - Best 4 supplements for testosterone 1:22:25 - Dutch vs. blood tests for cortisol 1:23:40 - When to consider TRT 1:31:30 - Realistic TRT benefits 1:34:41 - TRT and heart risks 1:44:31 - Creams vs. injections 1:45:55 - TRT and prostate cancer risk 1:48:08 - Side effects of TRT 1:50:48 - Rollercoaster effect from injections 1:53:23 - Low testosterone risks vs. TRT 1:56:46 - Choosing TRT delivery methods 2:03:23 - Smaller, frequent injections safer? 2:05:20 - Maintaining fertility on TRT 2:13:20 - Why TRT shrinks testicles 2:14:47 - Biomarkers to track on TRT 2:24:04 - Testosterone therapy for women 2:33:57 - Can DHEA safely raise women's T? 2:36:54 - Causes of hair loss 2:43:08 - Does your hairline come from grandpa? 2:43:55 - Risks of stopping hair loss 2:53:02 - Ketoconazole, minoxidil & microneedling 2:56:03 - Topical vs. oral minoxidil 2:59:08 - Microneedling without minoxidil 3:01:59 - Finasteride, dutasteride & the brain 3:03:10 - Finasteride & nocebo effect 3:04:44 - Does minoxidil delay baldness? 3:06:13 - Can dutasteride extend lifespan?

Testosterone is far more than just a muscle-building hormone. It’s a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek (More Plates More Dates), host of the popular YouTube channel ‘More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone’s true role in health, from bone density and insulin sensitivity to brain function and longevity. We cover how lifestyle factors, diet, and micronutrients like vitamin D, zinc, and magnesium shape testosterone levels, and which testosterone-boosting supplements actually work versus those that are just hype. We dive deep into testosterone replacement therapy—when it’s warranted, what benefits to expect, the risks (like polycythemia and fertility suppression), and how delivery methods such as injections, creams, and orals formulations differ. We also explore testosterone therapy for women, cardiovascular disease and prostate cancer risk, and how DHT drives hair loss, plus the safety and efficacy of treatments like finasteride, minoxidil, microneedling, and ketoconazole shampoo. If you want to understand testosterone beyond the headlines, including its functions, its tradeoffs, and the practical ways to optimize it, this conversation is a must-listen. Links in the next post. Timestamps: 0:00 - Introduction 1:58 - Why men need testosterone 4:19 - Testosterone's role in women 6:00 - Does high testosterone shorten life? 9:19 - What castrati reveal about lifespan 12:15 - Free vs. total testosterone 15:49 - Measuring testosterone 18:36 - Reference ranges vs. symptoms 21:58 - When high T signals trouble 23:40 - What LH and FSH tell you 28:19 - Is high SHBG hurting your T? 32:10 - Why SHBG rises with age 36:52 - Signs of low testosterone 39:54 - Alcohol’s impact on testosterone 42:46 - How low-fat & low-carb diets lower T 43:25 - Micronutrient mistakes hurting hormones 45:19 - Excess body fat & low testosterone 48:46 - Risks of excessive endurance training 53:09 - Endocrine disruptors 55:50 - Are testosterone levels declining? 58:39 - Why dietary fat boosts hormones 1:01:02 - Does keto harm testosterone? 1:02:17 - Best exercise for testosterone 1:04:23 - Do vitamin D, zinc, magnesium help? 1:08:43 - Can boron boost free testosterone? 1:09:53 - Ashwagandha 1:14:07 - Is Tongkat Ali best for boosting T? 1:17:58 - Tongkat Ali vs. boron 1:19:27 - Shilajit, tribulus, & fenugreek 1:20:41 - Best 4 supplements for testosterone 1:22:25 - Dutch vs. blood tests for cortisol 1:23:40 - When to consider TRT 1:31:30 - Realistic TRT benefits 1:34:41 - TRT and heart risks 1:44:31 - Creams vs. injections 1:45:55 - TRT and prostate cancer risk 1:48:08 - Side effects of TRT 1:50:48 - Rollercoaster effect from injections 1:53:23 - Low testosterone risks vs. TRT 1:56:46 - Choosing TRT delivery methods 2:03:23 - Smaller, frequent injections safer? 2:05:20 - Maintaining fertility on TRT 2:13:20 - Why TRT shrinks testicles 2:14:47 - Biomarkers to track on TRT 2:24:04 - Testosterone therapy for women 2:33:57 - Can DHEA safely raise women's T? 2:36:54 - Causes of hair loss 2:43:08 - Does your hairline come from grandpa? 2:43:55 - Risks of stopping hair loss 2:53:02 - Ketoconazole, minoxidil & microneedling 2:56:03 - Topical vs. oral minoxidil 2:59:08 - Microneedling without minoxidil 3:01:59 - Finasteride, dutasteride & the brain 3:03:10 - Finasteride & nocebo effect 3:04:44 - Does minoxidil delay baldness? 3:06:13 - Can dutasteride extend lifespan?

Dr. Rhonda Patrick

174,320 просмотров • 1 год назад

What's the number one mistake that people make about satiety? Also, how can chicken breast and broccoli be high satiety per calorie (SPC), if people do not really feel full eating them? This may be the biggest misunderstanding that stops people from using satiety to lose weight and improve their metabolic health. As Ted ⚡️ Naiman shares in this clip, the fundamental misunderstanding is mixing up satiety with satiety per calorie. The best way to get a lot of satiety? Go to a buffet and eat a lot of everything you see. You'll get a lot of satiety, but at a cost of thousands and thousands of calories. Now, if you instead eat extremely high satiety per calorie foods, lets say egg whites and broccoli, you will likely not eat a lot of food. You'll probably end up eating quite few calories. So few, in fact, that you won't feel all that much satiety. In the latter case you ate super-high satiety per calorie foods, but very few calories. Therefore, the satiety you feel still isn't that high. Think of it like this. The higher the satiety per calorie number of the foods you eat, the fewer calories you're likely to end up eating. Period. However, the goal should not be to eat the very lowest number of calories you can. You can eat too little, and that won't make you feel your best. For example, eat only skinless chicken breast (76) and broccoli (89), and your average satiety per calorie may be 80. You'll eat very few calories and sure, you'll lose weight. But it will probably be fairly miserable. It's just too high, too effective. The goal should be to find a good balance for you. If you're looking for weight loss, that might be in the 50-70 range of average satiety per calorie. That's it for today. Don't mistake satiety and satiety per calorie. They are different ways of looking at things. Find the right balance for you. Not too high. Not too low. Just right. Or like we say in Sweden: Lagom. What's your favorite SPC range? More Try our Hava satiety app for free: Check the satiety score of any food: Visual guides:

What's the number one mistake that people make about satiety? Also, how can chicken breast and broccoli be high satiety per calorie (SPC), if people do not really feel full eating them? This may be the biggest misunderstanding that stops people from using satiety to lose weight and improve their metabolic health. As Ted ⚡️ Naiman shares in this clip, the fundamental misunderstanding is mixing up satiety with satiety per calorie. The best way to get a lot of satiety? Go to a buffet and eat a lot of everything you see. You'll get a lot of satiety, but at a cost of thousands and thousands of calories. Now, if you instead eat extremely high satiety per calorie foods, lets say egg whites and broccoli, you will likely not eat a lot of food. You'll probably end up eating quite few calories. So few, in fact, that you won't feel all that much satiety. In the latter case you ate super-high satiety per calorie foods, but very few calories. Therefore, the satiety you feel still isn't that high. Think of it like this. The higher the satiety per calorie number of the foods you eat, the fewer calories you're likely to end up eating. Period. However, the goal should not be to eat the very lowest number of calories you can. You can eat too little, and that won't make you feel your best. For example, eat only skinless chicken breast (76) and broccoli (89), and your average satiety per calorie may be 80. You'll eat very few calories and sure, you'll lose weight. But it will probably be fairly miserable. It's just too high, too effective. The goal should be to find a good balance for you. If you're looking for weight loss, that might be in the 50-70 range of average satiety per calorie. That's it for today. Don't mistake satiety and satiety per calorie. They are different ways of looking at things. Find the right balance for you. Not too high. Not too low. Just right. Or like we say in Sweden: Lagom. What's your favorite SPC range? More Try our Hava satiety app for free: Check the satiety score of any food: Visual guides:

Dr. E

24,577 просмотров • 2 лет назад

🥦 High Protein Broccoli Feta Bean Soup If you thought healthy soup couldn’t be high protein, high fiber, and taste good, you need to try this! This is as good as it gets. Roasted broccoli, feta, creamy white beans, and two of my favorite protein hacks: cottage cheese + bone broth to make it a great healthy meal prep option, and a great healthy lunch or dinner. Full recipe: 1,267 calories, 97g protein Each serving (4): 317 cals, 24g protein INGREDIENTS: 5 cups broccoli florets, cut into small pieces 2 cups baby spinach 1 small quartered yellow onion 4 garlic cloves 6oz feta cheese 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 1 can cannellini beans Zest + juice of 1/2 lemon 1 tbsp dried oregano 1 tsp chili flakes Salt and pepper to taste Here is how I made t: 1️⃣ Preheat oven to 400°F. 2️⃣ Cut broccoli into smaller pieces so they cook faster + roast evenly, super important! 3️⃣ Toss the broccoli into an oven safe dish along with your quartered onion, garlic, and feta. Drizzle with olive oil, add oregano, chili flakes, salt & pepper. Roast for 35-40 mins. Time varies by oven, so keep an eye on it! 4️⃣ Once roasted, add everything to a blender with the cottage cheese, bone broth, baby spinach, lemon zest + juice, and beans. Blend until smooth. Add water if too thick. 5️⃣ Warm it up, add to a bowl and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan to bring out the flavors. Enjoy! . . . #highprotein #healthyrecipes #goodmoodfood #lowcarbrecipes #souprecipe

🥦 High Protein Broccoli Feta Bean Soup If you thought healthy soup couldn’t be high protein, high fiber, and taste good, you need to try this! This is as good as it gets. Roasted broccoli, feta, creamy white beans, and two of my favorite protein hacks: cottage cheese + bone broth to make it a great healthy meal prep option, and a great healthy lunch or dinner. Full recipe: 1,267 calories, 97g protein Each serving (4): 317 cals, 24g protein INGREDIENTS: 5 cups broccoli florets, cut into small pieces 2 cups baby spinach 1 small quartered yellow onion 4 garlic cloves 6oz feta cheese 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 1 can cannellini beans Zest + juice of 1/2 lemon 1 tbsp dried oregano 1 tsp chili flakes Salt and pepper to taste Here is how I made t: 1️⃣ Preheat oven to 400°F. 2️⃣ Cut broccoli into smaller pieces so they cook faster + roast evenly, super important! 3️⃣ Toss the broccoli into an oven safe dish along with your quartered onion, garlic, and feta. Drizzle with olive oil, add oregano, chili flakes, salt & pepper. Roast for 35-40 mins. Time varies by oven, so keep an eye on it! 4️⃣ Once roasted, add everything to a blender with the cottage cheese, bone broth, baby spinach, lemon zest + juice, and beans. Blend until smooth. Add water if too thick. 5️⃣ Warm it up, add to a bowl and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan to bring out the flavors. Enjoy! . . . #highprotein #healthyrecipes #goodmoodfood #lowcarbrecipes #souprecipe

Shredhappens

94,517 просмотров • 8 дней назад

💥HIGH PROTEIN EGG SALAD 1 serving: 540 cals, 44g protein 2 servings: 270 cals, 22g protein As always, divide this up into whatever size serving that works for you. This high protein egg salad is as easy as it gets, and so good. And, no cottage cheese today. I added some mashed peas and mixed up greek yogurt and mayo, and this combo was SO good. If you dont want bell pepper as your base, you can always use lettuce or your favorite bread… sour dough or a warm pita would be amazing. Here is how I made it: 1..Make your eggs. I used 5 eggs here. I drop them in boiling water for 7.5-8 mins right out of the fridge, dunk them in an ice bath for a few seconds to stop the cooking, and peel and cut them in half. Add them to a big bowl. 2.Finely dice 1/4 to 1/3 of a red onion and add it to the bowl. up, let’s mash up 1/2 cup of peas with a fork. You can also process these in your food processor if easier. 4.For some bursts of freshness, I added 2 tbsp of herbs, you can use cilantro, parsley, or mint here, or a combination. And add 3 tbsp of capers or finely diced pickles for some brine. 5.Dress it up with 2 tbsp mayo and 5 tbsp greek yogurt. This adds some more protein and keeps the fat/calories down. And add 1 tbsp dijon mustard. 6.Season with a couple pinches of salt and pepper, and for a little flavor add 1 tsp of onion powder. 7.Mash everything up. Now, if you want it chunkier, mash a little less, but if you want it creamy and well incorporated, mash a bit more. 8.Give it a taste and adjust. You can also add spices, everything bagel, or chili crisp to top it up. If you make it, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #healthyrecipes #goodmoodfood #keto #ketorecipes #lowcarbrecipes

💥HIGH PROTEIN EGG SALAD 1 serving: 540 cals, 44g protein 2 servings: 270 cals, 22g protein As always, divide this up into whatever size serving that works for you. This high protein egg salad is as easy as it gets, and so good. And, no cottage cheese today. I added some mashed peas and mixed up greek yogurt and mayo, and this combo was SO good. If you dont want bell pepper as your base, you can always use lettuce or your favorite bread… sour dough or a warm pita would be amazing. Here is how I made it: 1..Make your eggs. I used 5 eggs here. I drop them in boiling water for 7.5-8 mins right out of the fridge, dunk them in an ice bath for a few seconds to stop the cooking, and peel and cut them in half. Add them to a big bowl. 2.Finely dice 1/4 to 1/3 of a red onion and add it to the bowl. up, let’s mash up 1/2 cup of peas with a fork. You can also process these in your food processor if easier. 4.For some bursts of freshness, I added 2 tbsp of herbs, you can use cilantro, parsley, or mint here, or a combination. And add 3 tbsp of capers or finely diced pickles for some brine. 5.Dress it up with 2 tbsp mayo and 5 tbsp greek yogurt. This adds some more protein and keeps the fat/calories down. And add 1 tbsp dijon mustard. 6.Season with a couple pinches of salt and pepper, and for a little flavor add 1 tsp of onion powder. 7.Mash everything up. Now, if you want it chunkier, mash a little less, but if you want it creamy and well incorporated, mash a bit more. 8.Give it a taste and adjust. You can also add spices, everything bagel, or chili crisp to top it up. If you make it, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #healthyrecipes #goodmoodfood #keto #ketorecipes #lowcarbrecipes

Shredhappens

25,240 просмотров • 1 месяц назад

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

FoundMyFitness Clips

96,871 просмотров • 1 год назад

What is the ‘best’ diet to prevent disease and live a long, healthy life? (hint: it’s not keto, or vegan, or carnivore, or Mediterranean) Video shout-out to Kevin Hall, PhD Kevin Hall The ‘best’ diet is the one that you can stick to over the long term One that makes you feel energized, and decreases your cancer risk and heart disease risk factors Here are the fundamentals of a great diet: - Reduce (and ideally no) refined carbs and sugar - Emphasis on whole foods, particularly non-starchy vegetables and fruits - Replace fizzy drinks and juices (including fruit juice), with water - High, lean protein intake (1.6 grams per kg of body weight) - Replace saturated fats with unsaturated fats - Low salt intake (watch out for sauces and pre-packaged foods) - Early dinner, then immediately brush teeth

What is the ‘best’ diet to prevent disease and live a long, healthy life? (hint: it’s not keto, or vegan, or carnivore, or Mediterranean) Video shout-out to Kevin Hall, PhD Kevin Hall The ‘best’ diet is the one that you can stick to over the long term One that makes you feel energized, and decreases your cancer risk and heart disease risk factors Here are the fundamentals of a great diet: - Reduce (and ideally no) refined carbs and sugar - Emphasis on whole foods, particularly non-starchy vegetables and fruits - Replace fizzy drinks and juices (including fruit juice), with water - High, lean protein intake (1.6 grams per kg of body weight) - Replace saturated fats with unsaturated fats - Low salt intake (watch out for sauces and pre-packaged foods) - Early dinner, then immediately brush teeth

Dr Brad Stanfield

19,348 просмотров • 2 лет назад

☁️ CLOUD BREAD 🍞 Only 2 Ingredients! (High Protein, Low Carb) Just tried this viral fluff and it’s insane. Light as a cloud, tastes like actual bread, zero guilt. Perfect for keto, high-protein diets, or just when you’re craving something fresh out the oven. Recipe (makes 1 loaf): • 3 eggs (yolks + whites separated) • 150g Greek yogurt (or lactose-free) • Pinch of salt (optional) How to make it: 1. Whip egg whites to stiff peaks (electric mixer works best). 2. Mix yolks + Greek yogurt until smooth. 3. Gently fold whites into yolk mix (don’t overmix – keep it airy!). 4. Pour into parchment-lined loaf tin. 5. Bake at 170°C / 340°F for 25-30 min until golden. 6. Cool slightly, slice & enjoy. Macros (whole loaf approx): ~300 kcal | 33g protein | ~5-7g carbs | ~15g fat. This thing pulls apart like fresh sourdough but it’s basically pure protein. Game changer for breakfast, sandwiches, or snacking. If you ever have made this feel free to reply.

☁️ CLOUD BREAD 🍞 Only 2 Ingredients! (High Protein, Low Carb) Just tried this viral fluff and it’s insane. Light as a cloud, tastes like actual bread, zero guilt. Perfect for keto, high-protein diets, or just when you’re craving something fresh out the oven. Recipe (makes 1 loaf): • 3 eggs (yolks + whites separated) • 150g Greek yogurt (or lactose-free) • Pinch of salt (optional) How to make it: 1. Whip egg whites to stiff peaks (electric mixer works best). 2. Mix yolks + Greek yogurt until smooth. 3. Gently fold whites into yolk mix (don’t overmix – keep it airy!). 4. Pour into parchment-lined loaf tin. 5. Bake at 170°C / 340°F for 25-30 min until golden. 6. Cool slightly, slice & enjoy. Macros (whole loaf approx): ~300 kcal | 33g protein | ~5-7g carbs | ~15g fat. This thing pulls apart like fresh sourdough but it’s basically pure protein. Game changer for breakfast, sandwiches, or snacking. If you ever have made this feel free to reply.

🦅 Eagle Wings 🦅

547,098 просмотров • 4 месяцев назад

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,770 просмотров • 3 лет назад

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇

Ábris Babicz | The Demi Cycle Protocol 🧬

63,588 просмотров • 1 год назад

🥒HIGH PROTEIN MEDITERRANEAN CUCUMBER SALAD This is super fresh, crunchy, creamy, packed with protein, and one of those easy meals you can throw together in under 15 minutes and feel really good after eating. It’s light but filling, loaded with texture, and gives serious Mediterranean food vibes without needing a ton of ingredients. Makes 2 huge servings. This is such a great healthy easy lunch or light high protein dinner. Here is how I made it: 1.Start by browning 12oz of lean ground beef (I used 90/10) in a pan over medium heat. Season it with 1 tbsp oregano, 1 tbsp sweet paprika, 1 tbsp onion powder, 1/2 tbsp garlic powder, and generous salt and pepper. Cook until browned and fully cooked through. I go a little longer here at the end on medium-high heat at the end for about 5-7 mins to almost crisp up the beef. 2.While that’s going. slice 5-6 Persian cucumbers and add them to a large bowl or 2 jars with 1/4 finely diced red onion and 1 small cubed avocado. Add the cooked ground beef on top. with 3 tbsp thick greek yogurt, 2-3 tbsp finely chopped fresh parsley and mint, a couple squeezes of fresh lemon juice, 2 tbsp crumbled feta, 1 tsp red chili flakes, and a pinch of salt and pepper. 4.Toss everything together really well, and enjoy immediately. This is one of those easy healthy meals that’s light, high protein, but also refreshing and helps you feel good after! If you make it, let me know on SHREDHAPPENS! ENJOY! . . . . . . #healthyrecipes #healthyfoodshare #lowcarb #lowcarbrecipes #keto

🥒HIGH PROTEIN MEDITERRANEAN CUCUMBER SALAD This is super fresh, crunchy, creamy, packed with protein, and one of those easy meals you can throw together in under 15 minutes and feel really good after eating. It’s light but filling, loaded with texture, and gives serious Mediterranean food vibes without needing a ton of ingredients. Makes 2 huge servings. This is such a great healthy easy lunch or light high protein dinner. Here is how I made it: 1.Start by browning 12oz of lean ground beef (I used 90/10) in a pan over medium heat. Season it with 1 tbsp oregano, 1 tbsp sweet paprika, 1 tbsp onion powder, 1/2 tbsp garlic powder, and generous salt and pepper. Cook until browned and fully cooked through. I go a little longer here at the end on medium-high heat at the end for about 5-7 mins to almost crisp up the beef. 2.While that’s going. slice 5-6 Persian cucumbers and add them to a large bowl or 2 jars with 1/4 finely diced red onion and 1 small cubed avocado. Add the cooked ground beef on top. with 3 tbsp thick greek yogurt, 2-3 tbsp finely chopped fresh parsley and mint, a couple squeezes of fresh lemon juice, 2 tbsp crumbled feta, 1 tsp red chili flakes, and a pinch of salt and pepper. 4.Toss everything together really well, and enjoy immediately. This is one of those easy healthy meals that’s light, high protein, but also refreshing and helps you feel good after! If you make it, let me know on SHREDHAPPENS! ENJOY! . . . . . . #healthyrecipes #healthyfoodshare #lowcarb #lowcarbrecipes #keto

Shredhappens

41,980 просмотров • 3 месяцев назад

High Protein Broccoli Feta Soup 🥦 If you thought soup couldn’t be high protein and taste incredible, you’ve got to try this! Full recipe: 985 calories and 79g protein Each serving (4): 246 calories, 19.5g protein, 10g carbs This protein packed broccoli feta soup is as good as it gets. It’s got roasted broccoli and feta two of my favorite protein hacks: some creamy cottage cheese and bone broth. Its great for an easy chilly night, a great healthy meal prep option, and a lunch or dinner that doesn’t leave you feeling heavy. Soup Ingredients: 5 cups (450g) broccoli florets, cut small so they roast evenly 2 cups of baby spinach 1 small quartered yellow onion 4 garlic cloves 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 6oz feta cheese The zest and juice of 1/2 lemon 1 tsp dried oregano 1 tsp chili flakes Salt and pepper to taste Garnish: Fresh dill & finely shredded manchego cheese Here is how I made t: 1️⃣ Preheat your oven to 415°F. 2️⃣ Cut your broccoli into smaller florets so they cook faster and roast up evenly. Dont use large chunks. 3️⃣ Toss your broccoli into an oven safe dish along with your quarterly onion, and fresh garlic. Drizzle with olive oil, add your oregano, chili flakes, salt, and pepper. Place your feta in the corner. Roast for 30 mins until roasted and slightly crispy. Time varies by oven, so keep an eye! 4️⃣ Add your roasted veggies to a blender with the bone broth, cottage cheese, baby spinach, and lemon zest, and juice. Blend everything until smooth and creamy. 5️⃣ I its cooled down, warm it up in in a pot, then taste and adjust to make sure it has enough salt and lemon juice. Plate it up, and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan cheese to bring out the flavors. If you make it, be sure to let me know on SHREDHAPPENS! Enjoy! . . . . . #highprotein #lowcarb #lowcarbrecipes #healthyrecipes #souprecipe

High Protein Broccoli Feta Soup 🥦 If you thought soup couldn’t be high protein and taste incredible, you’ve got to try this! Full recipe: 985 calories and 79g protein Each serving (4): 246 calories, 19.5g protein, 10g carbs This protein packed broccoli feta soup is as good as it gets. It’s got roasted broccoli and feta two of my favorite protein hacks: some creamy cottage cheese and bone broth. Its great for an easy chilly night, a great healthy meal prep option, and a lunch or dinner that doesn’t leave you feeling heavy. Soup Ingredients: 5 cups (450g) broccoli florets, cut small so they roast evenly 2 cups of baby spinach 1 small quartered yellow onion 4 garlic cloves 1-2 tbsp olive oil 3 cups bone broth 1/2 cup cottage cheese 6oz feta cheese The zest and juice of 1/2 lemon 1 tsp dried oregano 1 tsp chili flakes Salt and pepper to taste Garnish: Fresh dill & finely shredded manchego cheese Here is how I made t: 1️⃣ Preheat your oven to 415°F. 2️⃣ Cut your broccoli into smaller florets so they cook faster and roast up evenly. Dont use large chunks. 3️⃣ Toss your broccoli into an oven safe dish along with your quarterly onion, and fresh garlic. Drizzle with olive oil, add your oregano, chili flakes, salt, and pepper. Place your feta in the corner. Roast for 30 mins until roasted and slightly crispy. Time varies by oven, so keep an eye! 4️⃣ Add your roasted veggies to a blender with the bone broth, cottage cheese, baby spinach, and lemon zest, and juice. Blend everything until smooth and creamy. 5️⃣ I its cooled down, warm it up in in a pot, then taste and adjust to make sure it has enough salt and lemon juice. Plate it up, and garnish with fresh dill, chili flakes, and finely shredded manchego or parmesan cheese to bring out the flavors. If you make it, be sure to let me know on SHREDHAPPENS! Enjoy! . . . . . #highprotein #lowcarb #lowcarbrecipes #healthyrecipes #souprecipe

Shredhappens

45,067 просмотров • 1 месяц назад

If you want easy healthy lunch ideas, here is a high protein cucumber tuna salad that takes 5 mins, and tastes so good. Comes out to 550 calories and 94 grams of protein, 6 net carbs for the whole thing, divide into two for 2 huge servings at 275 calories and 47g protein per serving If you forgot to meal prep and you want something healthy, filling, and packed with protein in no time, you’ve got to give this cucumber tuna salad a try. It’s as easy as it gets, and so good. You can also use leftover rotisserie chicken here if you prefer. Here is how I made it: 1.Thinly slice 5-6 Persian cucumbers for a little crunch and lots of volume. Add it to a large bowl or serving dish. 2.Add 2 cans of drained tuna to the bowl. can aadd any veggies you like here, just make sure they are finely diced so you get a bit of everything in each bite. I added 1/3 cup finely diced pickles (you can also use capers), 2 finely diced green onions or scallions, 1/4 small red onion finely diced, and a large handful of finely diced cilantro or parsley. 4.Finally, let’s dress it up. I added 4 tablespoons of greek yogurt, 1.5 tbsp of mayo, 1 tbsp dijon mustard, a couple generous pinches of salt and pepper and the juice of 1/2 small lemon. Toss it up, and enjoy on its own, as is, or scooped over some bell peppers like I did. If you make this, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #highprotein #lowcarb #healthyrecipes #keto #lowcarbrecipes

If you want easy healthy lunch ideas, here is a high protein cucumber tuna salad that takes 5 mins, and tastes so good. Comes out to 550 calories and 94 grams of protein, 6 net carbs for the whole thing, divide into two for 2 huge servings at 275 calories and 47g protein per serving If you forgot to meal prep and you want something healthy, filling, and packed with protein in no time, you’ve got to give this cucumber tuna salad a try. It’s as easy as it gets, and so good. You can also use leftover rotisserie chicken here if you prefer. Here is how I made it: 1.Thinly slice 5-6 Persian cucumbers for a little crunch and lots of volume. Add it to a large bowl or serving dish. 2.Add 2 cans of drained tuna to the bowl. can aadd any veggies you like here, just make sure they are finely diced so you get a bit of everything in each bite. I added 1/3 cup finely diced pickles (you can also use capers), 2 finely diced green onions or scallions, 1/4 small red onion finely diced, and a large handful of finely diced cilantro or parsley. 4.Finally, let’s dress it up. I added 4 tablespoons of greek yogurt, 1.5 tbsp of mayo, 1 tbsp dijon mustard, a couple generous pinches of salt and pepper and the juice of 1/2 small lemon. Toss it up, and enjoy on its own, as is, or scooped over some bell peppers like I did. If you make this, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #highprotein #lowcarb #healthyrecipes #keto #lowcarbrecipes

Shredhappens

22,551 просмотров • 3 месяцев назад

🍰2 INGREDIENT VIRAL CHEESCAKE Will it be good? You can get 4-6 servings out of this easily. 4 huge servings would be 288 calories, 21.5g protein. 6 servings would be 193 cals, 14g protein per serving. I gotta say, I was skeptical about this one. I dont think it will work with any cracker, so I would recommend using either the biscoff crackers or graham crackers. But use any cracker you like. And while Ive seen people make it with plain yogurt, I do think you either need to use your favorite flavored protein, or if you are trying to keep it lowcarb, mix in some powdered sweetener and a little vanilla extract to make it work like me. Overall, very good! If you use a thick greek yogurt, you can get a ton of protein, or you can use skyr or siggis like I did, and have an easy snack with 20g protein a serving! 1.Grab your favorite thick yogurt. I used 24oz of skyr yogurt. I mixed in 2 tbsp powder monk fruit, a splash of vanilla extract, and 1/4 cup coffee. Make sure you mix this really well, taste and adjust as you wish. If you want to keep this as simple as possible, grab a thick vanilla greek yogurt. Dont use plain, unless you want to be disappointed :) 2.Remove about 4 tablespoons of the yogurt because you’re going to be adding some crackers in and its going to overflow. You want to be able to be able to put the lid on. 3.Add in as many crackers as you want. You can use a lower carb cracker here, or whatever savory cracker you prefer. This is going to work best with biscoff crackers for the best possible “cheesecake” type texture, but you can also try it with a lower sugar cracker, or even graham crackers. 4.Put the lid on, and pop it in the fridge for at least 12 hours or overnight. 5.Remove, and enjoy. You can top this with some cacao powder or top with crushed crackers or whatever you like! If you make it, be sure to let me know what you think on SHREDHAPPENS. And if you want more healthy recipes and high protein recipes, follow along. ENJOY! . . . . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

🍰2 INGREDIENT VIRAL CHEESCAKE Will it be good? You can get 4-6 servings out of this easily. 4 huge servings would be 288 calories, 21.5g protein. 6 servings would be 193 cals, 14g protein per serving. I gotta say, I was skeptical about this one. I dont think it will work with any cracker, so I would recommend using either the biscoff crackers or graham crackers. But use any cracker you like. And while Ive seen people make it with plain yogurt, I do think you either need to use your favorite flavored protein, or if you are trying to keep it lowcarb, mix in some powdered sweetener and a little vanilla extract to make it work like me. Overall, very good! If you use a thick greek yogurt, you can get a ton of protein, or you can use skyr or siggis like I did, and have an easy snack with 20g protein a serving! 1.Grab your favorite thick yogurt. I used 24oz of skyr yogurt. I mixed in 2 tbsp powder monk fruit, a splash of vanilla extract, and 1/4 cup coffee. Make sure you mix this really well, taste and adjust as you wish. If you want to keep this as simple as possible, grab a thick vanilla greek yogurt. Dont use plain, unless you want to be disappointed :) 2.Remove about 4 tablespoons of the yogurt because you’re going to be adding some crackers in and its going to overflow. You want to be able to be able to put the lid on. 3.Add in as many crackers as you want. You can use a lower carb cracker here, or whatever savory cracker you prefer. This is going to work best with biscoff crackers for the best possible “cheesecake” type texture, but you can also try it with a lower sugar cracker, or even graham crackers. 4.Put the lid on, and pop it in the fridge for at least 12 hours or overnight. 5.Remove, and enjoy. You can top this with some cacao powder or top with crushed crackers or whatever you like! If you make it, be sure to let me know what you think on SHREDHAPPENS. And if you want more healthy recipes and high protein recipes, follow along. ENJOY! . . . . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

Shredhappens

13,293 просмотров • 2 месяцев назад

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 просмотров • 1 год назад