10 Steps for Perfect Skin, Naturally:

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1. Take care of your gut

The gut-skin axis is a bi-directional pathway that connects the gut and skin.

Gut microbes send signals to the skin and influence things like inflammation, skin structure and sebum production.

THE TRUTH ABOUT SOY

A harmless “plant based” health food or a toxic, feminizing legume?

(Thread) With the push for plant based proteins & other meat alternatives, soy consumption is on the rise and thought of as a “healthy alternative”

On the other side, you have people calling soy enjoyers “soy boy”, claiming soy makes you feminine

So, what's the truth? Let’s get into it

It's Sunday, which means it's time to set yourself up for a week of healthy eating

Here are 5 of my favorite crock pot recipes that you can set and forget: Barbacoa:

3 lb chuck
4-6 cloves garlic, minced
2 chipotle peppers in adobo
4 oz can of green chiles
½ cup beef stock
1 white onion, chopped
Juice of 2 limes
3 bay leaves
2 tbsp apple cider vinegar
1 tbsp cumin
1 tbsp oregano
1 tbsp. black pepper
2 tsp. salt
¼ tsp. ground cloves

Cut your chuck into cubes and sear over high heat.

Cook in a crock pot until the meat shreds easily with a fork (approximately 6-8 hours on low, 3-4 hours on high)

Serve as a burrito bowl, tacos, etc with any toppings you'd like!

Want to lose fat the healthy way?

Here are 10 things you MUST do: 1. Eat WHOLE unprocessed foods; meat, fish/seafood, produce, dairy. These will be more nutrient dense and filling than “low calorie” crap.

THE 10 BEST PROTEIN SOURCES & THEIR NUTRIENTS

(Thread) No matter your health goals, protein intake is KEY

-Keeps you the most full
-You burn more calories digesting it
-Helps build/maintain muscle
-Prevents a big glucose spike with carbs
-Most nutrient dense foods

Here are 10 of my favorite protein sources & their nutrients:

THE ULTIMATE EGG BUYING GUIDE🍳

-Free range
-Organic
-Cage Free
-Pasture raised

A deeper dive into the extremely misleading egg industry

(Thread) If you’ve spent a minute in the health world, I’m sure you’ve heard that “free range” eggs are healthier than regular eggs.

If you’ve spent a minute looking at eggs in the grocery store, you’ve seen the various titles: free range, organic, cage free, who knows what else.

THE ULTIMATE BONE BROTH GUIDE🦴

Why you should drink it + how to make it perfectly

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Humans have been making bone broth for thousands of years.

After consuming all the meat and organs and using the hide, they were left with the bones. By heating the bones, they could extract the nutrients.

STEAK THREAD🥩

Steak with just salt & pepper is great, but there are endless ways to cook it while incorporating different flavors

Here are 8 of my favorite ways to enjoy steak with a variety of flavors:
Garlic steak bites

Ingredients:

1 lb steak of choice
4 tbsp butter
4 cloves of garlic
2 tsp chopped fresh rosemary
2 tsp chopped fresh parsley
Pinch of crushed red pepper flakes
Salt & pepper
Avocado oil, tallow or ghee

Let the butter soften, then stir in crushed garlic, herbs, red pepper flakes, and a pinch of salt then set aside.

Cut your steak into bite sized pieces, then season well with salt and pepper on all sides.

Heat your high-heat cooking fat (avocado oil, tallow, or ghee) over medium-high heat in a cast iron or stainless steel skillet.

Sear the steak on both sides, for about a minute each side. You want to get some nice color, so make sure the pan is ripping hot before putting the steak on.

When all of your steak has been seared, turn the heat off and add all the steak back in the pan. Put your garlic butter in the pan and toss well until it's fully melted and has completely coated your steak bites.

If you want to:

-Make fat loss easier
-Control cravings
-Have steady energy

You HAVE to control your glucose levels

Here’s how to do it:

(Thread) Having big glucose spikes and dips can be associated with insulin resistance

Insulin is a hormone that can play a role in fat storage, and insulin levels tend to mirror glucose

So, how do we manage this?

NON TOXIC COOKWARE: THE ULTIMATE GUIDE

-Which cookware to avoid
-Which cookware is safe
-When & where to use each
-Brands that you can trust

(Thread) Cookware can be a major source of toxins and heavy metals if you are using the wrong material at the wrong time

Even brands labeled as “healthy” use greenwashing and are not completely safe

Let’s break it down👇🏼

Ground meat is one of the best foods to meal prep because it:

-Cooks in minutes
-Reheats well
-Is cheap
-High protein
-Easy to cook

Here are 7 of my favorite ways to cook it in 30 minutes or less:
1. Burger Bowl

Inspired by the In n Out burger animal style fries, but healthy

Here’s how I make it👇🏼

Start by roasting your potatoes.

Preheat the oven 450 and cut your potatoes into 1 inch pieces.

Toss them in a bowl with oil, salt, pepper, garlic powder and paprika.

Roast for 30 minutes, giving it on occasional stir. If you’re making a large batch you may need to let them go longer to get crispy.

While the potatoes are cooking, simply cook your ground meat of choice. When fully cooked, drain the fat, and season with salt, pepper, garlic powder and onion powder.

For the special sauce, combine:

1/2 cup avocado mayo
3 tablespoons ketchup
1/2 tablespoon white vinegar
.5-1 tsp sugar
2 tablespoons relish

Adjust the vinegar & sugar to your preference.

Assemble your bowls with the potatoes on the bottom, then the ground meat, then top with lettuce, onion, pickles, tomatoes, avocado, sauerkraut or anything else you want.

Drizzle the special sauce on top and enjoy!

Summer is just over 3 months away

Here are 20 tips to lose 30 lb before summer:

1. Eat at least 40g of protein for breakfast
2. Stop eating 3+ hours before bed
3. Only eat carbs from potatoes, fruit, rice, honey and vegetables
4. Always eat carbs AFTER protein & fiber; this will prevent you from getting a big glucose spike
5. Go on 10-15 minute walks after meals; this will also help reduce a glucose spike from carbs
6. 90% of the foods you eat should be SINGLE ingredients; the more foods you eat with an ingredient list the harder weight loss will be
7. Eat your goal bodyweight in grams of protein every single day
8. Meal prep 2 different proteins every Sunday (1 for lunches, 1 for dinners)
9. For those 2 proteins, choose 1 lean (shrimp, scallops, chicken breast, white fish, etc) and 1 a little fattier (lean ground beef, salmon, wild game, chicken thighs)
10. The only snacks you should have are yogurt with whey protein and berries, hard boiled eggs, or beef jerky/meat sticks
11. Prioritize building muscle; this will allow you to burn more calories all day long
12. To add flavor to meals, use fresh herbs, citrus, mustards, hot sauce, salsa, spices, coconut aminos/soy sauce
13. If you have a social situation/party/dinner to go to, make sure to load up on LEAN proteins all day; do not starve yourself
14. Always have proteins in the freezer that you can cook quickly if you are in a pinch; my 3 favorites are shrimp, fish filets, and ground meats
15. Do not neglect your sleep & circadian rhythm; get sunlight in the morning, reduce blue light at night, and go to bed & wake up at the same times every day
16. Get more sunlight!
17. Clean ingredients does not mean it is weight loss friendly. A 100% grass fed ribeye may be “healthy” but it is far from ideal for weight loss
18. Find recipes you actually enjoy and keep them in rotation; as you cook them more it will become easier and more efficient
19. Make a PLAN for each week; winging it
20. Fuel your body with high quality, nutrient dense food. Eating an extremely restrictive diet will only make your metabolism worse Want to lose a GUARANTEED 30 lb before summer?

-Without counting calories
-Without eating bland food
-Without going hungry
-Without sacrificing gut health and micronutrients

We work together to create a system of eating that works for your lifestyle and can do FOREVER

Sauces and condiments can take your meals to another level

Unfortunately most things you find in the supermarket are loaded with seed oils, high fructose corn syrup, thickeners and who knows what else

Here are 11 of my favorite sauces/condiments to spice up your meals:


1. Sriracha mayo

-1/4 cup avocado mayo (I love Chosen foods brand)
-1 tbsp sriracha
-2 tsp lime juice
-salt to taste

THE TRUTH ABOUT DAIRY

-Raw milk
-A2 vs A2
-Lactose intolerance

Do you struggle to digest dairy? Opt for non-dairy alternatives for health reasons? Just want to be healthier overall?

Then this thread is for you👇 An increasing number of people are opting for dairy free alternatives, and they are becoming more and more prevalent in supermarkets, coffee shops and more

This is for good reason, as some studies show about 68% of the world population struggles to digest dairy

Gut health = mental health
Gut health = skin health
Gut health = immune health
Gut health = nutrient absorption
Gut health = energy production

Without a healthy gut, you're not functioning
to the best of your ability as a human

Below are all my threads on gut health👇 12 steps to heal your gut

https://x.com/coookwithchris/status/1750214588669231187?s=46&t=BeSC41-MjuFLOae6H_HE9Q

THE 9 MOST COMMON CAUSES OF GUT INFLAMMATION

Inflammation in the gut is one of the major causes of health issues

Unfortunately today, we are routinely exposed to things that inflame the gut

Here are 9 things to look out for:

(Thread) 1. Excessive acellular carbs

Eating large amounts of acellular carbohydrates like flour and sugar (ones that lack the cell wall), can promote an inflamed gut microbiome. Things like fruit & potatoes have the cell wall intact.

ncbi.nlm.nih.gov/pmc/articles/P…

A GUIDE TO HEALTHY COOKING FATS

When & why you should use each one, and what to avoid

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To start, let’s clear up a little misconception.

Many people think that the smoke point of a fat is an indicator of how safe it is under heat, but this isn’t the case.

Smoke point is a POOR indicator of how well a fat does under heat.

It's Sunday, which it means it's time to set yourself up for a week of healthy eating

Here are 10 ways to get 50g of protein in 10 minutes or less:
Shrimp

Season to your liking, the sear on a pan over high heat with avocado oil, 1-2 mins per side depending on the size of your shrimp

I like using smoked paprika, garlic powder, onion powder, oregano, salt and pepper, and squeezing fresh lemon on top

9oz = 52g of protein

GROCERY SHOPPING GUIDE

Use this to set yourself up for a week of healthy eating with one trip to the supermarket

(Thread) Healthy eating and grocery shopping starts with a PLAN

Like anything, just showing up and winging it is not going to give you the best results

So, start by taking 5 minutes to plan your meals for the week by using this sheet.

It's Sunday, which means it's time to set yourself up for a week of healthy eating

Here are 5 of my favorite EASY meal preps you can take advantage of:

(Thread) Steak Stir Fry

Ingredients:

Sauce:

-1 cup soy sauce or coconut aminos
-4 tsp fish sauce
-Grated garlic (to taste)
-Grated ginger (to taste)
-2-4 tbsp sriracha (to taste)
-4 tbsp honey
-Pinch of salt (only if using coconut aminos)

Stir Fry:

-2 lb steak sliced as thin as possible AGAINST the grain
-1 cup shiitake mushrooms
-1 cup diced carrots
-1 cup broccoli florets
-Avocado oil
-Green onions & sesame seeds to garnish

Make your sauce, then use a couple spoonfuls to marinate the meat for a few minutes (optional).

Heat some oil over medium high heat, then add your steak. You only want to cook this for 2-3 minutes to get some color because it will be going back in at the end.

Remove the steak and set aside. Get rid of any excess marinade, add another splash of oil, and add your vegetables.

When the vegetables are cooked to your desired texture4, add the steak back in as well as the sauce, and stir to combine.

Cook for a few more minutes until the sauce has thickened and coats everything.

Garnish with green onion and sesame seeds, and serve over rice!

You can also do this with any protein or vegetables! Feel free to make this one your own and add anything you like

You can pretty much use any cut of steak depending on your goals. This will make 4, 8oz portions. My favorites are:

Skirt- 44g protein, 30g fat
Flank- 48g protein, 20g fat
Sirloin tips- 48g protein, 12g fat

The 8 Best Supplements for Gut Health:

(Thread) 1. Glutamine

Glutamine is the most abundant free amino acid in the human body.

It can regulate tight junction proteins, or in other words help heal the lining of the gut, decreasing intestinal permeability and reduce symptoms of leaky gut.

Glutamine stores can also be depleted during times of stress or from IBD, which is another reason glutamine supplementation can be useful.