Doug Cook RD

08/19/2025

Low carb diets rock for insulin resistance and diabetes but still there's resistance. There's so much high quality research supporting it, if a low carb diet was a drug, it would be a block buster making billions of dollars...

Dr. Andrew Koutnik, PhD is metabolism researcher and type 1 diabetic who courageously and rigorously pushes the bounds of evidence-based care for metabolic h...

08/06/2025

A tasty way to start the day.

A yogurt bowl with Greek yogurt, vanilla vegan protein powder from frozen blueberries, bran cereal with psyllium, and ground flax.

Don't let the brown colour throw you, this vegan protein powder contains ground almonds (and ground coconut)..

Packed with protein, calcium, fiber, prebiotics, polyphenols, lignans, and more.

What's one of your favourite ways of getting protein at breakfast?

Lemme know in the comments

08/05/2025

🧬 𝐂𝐞𝐥𝐥𝐮𝐥𝐚𝐫 𝐑𝐞𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧 𝟏𝟎𝟏 🔥

I'm obsessed. Most did whatever they could to get through biochemistry in undergrad, me too but now I find myself getting into the weeds, especially as an older adult.

I truly appreciate the impact that cellular respiration has on health and why ensuring its running optimally is one of the cornerstones of a greater healthspan- subtly starve your cells and you'll find out

Ever wonder how your body turns food into energy (𝐀𝐓𝐏)? It’s all thanks to 𝐜𝐞𝐥𝐥𝐮𝐥𝐚𝐫 𝐫𝐞𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧 — a process that happens in 𝐞𝐯𝐞𝐫𝐲 cell, every second, keeping you alive and energized. 💡⚡

𝐓𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝟑 𝐦𝐚𝐢𝐧 𝐬𝐭𝐚𝐠𝐞𝐬

1️⃣ 𝐆𝐥𝐲𝐜𝐨𝐥𝐲𝐬𝐢𝐬 – Happens in the cytoplasm (the inner area of the cell). Glucose (sugar) gets broken down into smaller parts and a bit of energy (𝐀𝐓𝐏) is made.
2️⃣ 𝐊𝐫𝐞𝐛𝐬 𝐂𝐲𝐜𝐥𝐞 – Inside the mitochondria (little structures aka 'the powerhouse' of the cell), the leftovers from glycolysis go through a series of reactions that release more energy.
3️⃣ 𝐄𝐥𝐞𝐜𝐭𝐫𝐨𝐧 𝐓𝐫𝐚𝐧𝐬𝐩𝐨𝐫𝐭 𝐂𝐡𝐚𝐢𝐧 (𝐄𝐓𝐂) – The grand finale 🎉 This step pumps out the *most* energy, using oxygen and nutrients to make 𝐀𝐓𝐏 (your body’s energy currency).

But here’s the deal — these steps 𝐜𝐚𝐧’𝐭 𝐫𝐮𝐧 𝐬𝐦𝐨𝐨𝐭𝐡𝐥𝐲 without the right nutrients. We need 𝐁 𝐯𝐢𝐭𝐚𝐦𝐢𝐧𝐬, 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦, 𝐢𝐫𝐨𝐧, 𝐜𝐨𝐩𝐩𝐞𝐫, 𝐂𝐨𝐐𝟏𝟎, 𝐥𝐢𝐩𝐨𝐢𝐜 𝐚𝐜𝐢𝐝, 𝐬𝐞𝐥𝐞𝐢𝐧𝐮𝐦, 𝐜𝐚𝐫𝐧𝐢𝐭𝐢𝐧𝐞 and more to make this magic happen.

Without enough of them, your cells struggle, your energy tanks, and your long-term health can suffer (𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐭𝐫𝐢𝐚𝐠𝐞 𝐨𝐟 𝐚𝐠𝐢𝐧𝐠).

✨ If you want to feel vibrant, stay sharp, and age well, focus on getting those essential nutrients — through whole foods and/or supplements if needed.

Your mitochondria will thank you 🧡

👉 Want to optimize your energy and longevity? Start by nourishing your cells — 𝐬𝐡𝐚𝐫𝐞 this post and 𝐭𝐚𝐠 a friend who needs a cellular energy reboot!

08/04/2025

🍒 **𝐂𝐡𝐞𝐫𝐫𝐢𝐞𝐬: 𝐀 𝐒𝐮𝐩𝐞𝐫𝐟𝐫𝐮𝐢𝐭 𝐘𝐨𝐮 𝐒𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐒𝐤𝐢𝐩!** 🍒

Did you know that cherries are notonly delicious but also packed with health benefits?

They’re a great source of antioxidants like anthocyanins, which can help fight inflammation and oxidative stress.

Plus, cherries are rich in fiber, vitamin C, and potassium, all of which are essential for your heart, digestion, and immune system.

They’ve even been shown to support better sleep due to their melatonin content, making them a great snack before bed.

If you’re looking for ways to add more cherries to your routine, here are a few easy ideas:

𝟏. 𝐒𝐧𝐚𝐜𝐤 𝐨𝐧 𝐭𝐡𝐞𝐦 𝐟𝐫𝐞𝐬𝐡 𝐨𝐫 𝐟𝐫𝐨𝐳𝐞𝐧: Simple and satisfying!
𝟐. 𝐓𝐨𝐬𝐬 𝐭𝐡𝐞𝐦 𝐢𝐧 𝐚 𝐬𝐦𝐨𝐨𝐭𝐡𝐢𝐞: Add a handful to your blend for a tasty, antioxidant-packed boost.
𝟑. 𝐀𝐝𝐝 𝐭𝐨 𝐬𝐚𝐥𝐚𝐝𝐬: Cherries pair well with leafy greens, nuts, and cheese for a refreshing twist.
𝟒. 𝐁𝐚𝐤𝐞 𝐢𝐧𝐭𝐨 𝐨𝐚𝐭𝐦𝐞𝐚𝐥 𝐨𝐫 𝐦𝐮𝐟𝐟𝐢𝐧𝐬: Incorporate them into your breakfast or snacks for a natural sweetness.

So go ahead, get some cherries in your life and feel the benefits! 🍒✨

08/03/2025

Trout, oats, berries, greens, and vitamin D are like the dream team for middle-aged men looking to stay young and strong.

**𝐓𝐫𝐨𝐮𝐭** is packed with omega-3s that fight inflammation, boost heart health, and keep your brain sharp. It’s also a great source of protein to maintain muscle as you age.

**𝐎𝐚𝐭𝐬** are your go-to for long-lasting energy. They’re rich in fiber, helping lower cholesterol and keeping blood sugar stable—perfect for staying lean and avoiding energy crashes.

**𝐁𝐞𝐫𝐫𝐢𝐞𝐬** are bursting with antioxidants that fight aging and protect your brain. They also pack vitamin C to boost collagen for healthier skin. Plus, they taste amazing.

**𝐆𝐫𝐞𝐞𝐧𝐬** like spinach and kale are nutrient powerhouses. They’re full of vitamin K for strong bones, magnesium for muscle recovery, and antioxidants to keep you feeling fresh.

Finally, **𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐃** - the sunshine vitamin—is crucial. It supports bone health, boosts testosterone, and strengthens your immune system. If you’re not getting enough sun, a supplement can work wonders.

These foods and nutrients work together to fuel your body, keep you energized, and help you feel younger, no matter your age.

07/28/2025

Let’s talk about *𝐞𝐠𝐠 𝐲𝐨𝐥𝐤𝐬* 🥚💛 — the real nutritional MVPs hiding in plain sight!

While egg whites get hyped for their protein (and sure, they’re great), the yolk is where all the *good stuff* lives. Think of it as nature’s multivitamin.

👉 Egg yolks are loaded with **fat-soluble vitamins** — A, D, E, and K. These support your vision, immune system, bone health, and help reduce inflammation.

But wait, there’s more…

🥚𝐂𝐡𝐨𝐥𝐢𝐧𝐞: Most people don’t get enough of this brain-boosting nutrient. Egg yolks are one of the *best* sources. Choline is essential for memory, mood, and nervous system health. Your liver loves it too.

👁️ 𝐋𝐮𝐭𝐞𝐢𝐧: Found in high amounts in yolks — and get this — the fat in yolk actually helps your body absorb it better than from veggies alone. Lutein accumulates in the **𝐦𝐚𝐜𝐮𝐥𝐚**, the part of your eye responsible for sharp vision, helping protect against age-related macular degeneration.

🧠 𝐅𝐮𝐧 𝐟𝐚𝐜𝐭: lutein also accumulates in the **𝐛𝐫𝐚𝐢𝐧** — especially in regions tied to memory, learning, and processing speed. That’s why higher lutein levels are linked to better cognitive function across all ages.

So don’t toss the yolk — that little golden globe is doing some heavy lifting for your health 💪

07/26/2025

The good people at 𝐝𝐫𝐢𝐧𝐤 𝐰𝐡𝐨𝐥𝐞𝐬𝐨𝐦𝐞 sent me a few samples of, as they put it, their "protein powders for sensitive stomachs".

It's true, many people can't tolerate many protein powders on the market such as whey [trace amounts of lactose], whey isolate [still some can't handle them despite essentially being lactose free], casein [milk protein allergies], or even some vegan protein powders made from pea, soy, h**p, seed/grain powders...

So what's a person to do?

Cue 𝐝𝐫𝐢𝐧𝐤 𝐰𝐡𝐨𝐥𝐞𝐬𝐨𝐦𝐞, who boast tummy-friendly protein powders that use protein sources: egg white protein, collagen, almonds and coconut flour.

They have 15-20 g of total protein per serving but there's some nuance, not all protein sources are created equal.

Egg white is of course a complete protein with all 8 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐚𝐦𝐢𝐧𝐨 𝐚𝐜𝐢𝐝𝐬, almond, coconut, and collagen are not.

Vegan Protein Powder
- almonds/coconut

Collagen Protein Powders
- collagen/coconut

Egg White Protein Powders
- egg white/coconut

Meal Replacement Powder
- oats/collagen/almonds
- 250 calories, but not fortified with vitamins or minerals

Collagen has taken a beating because it's so low in leucine, valine and isoleucine - the branched chain amino acids "BCAAs".

The good news is, these powders aren't meant to be your sole source of protein, the most important consideration is to get enough 𝐓𝐎𝐓𝐀𝐋 protein at the end of the day.

All these powders provide amino acids that contribute to your amino acid 'bank account', your body will use whatever amino acids it needs, when it needs to.

Curiously, they recommend to mix these powders into milk or a milk alternative, the foods that make other protein powders problematic for sensitive stomachs.

But don't let that stop you, these protein powders can be added dairy/soy etc free smoothies, into oatmeal, quinoa porridge, creamed soups (unflavoured version of course), or purred vegetables.

07/25/2025

I didn't expect my blueberries to arrive like this..

A 2.25 kg box from Farmbody

Wild and hand packed from Nova Scotia

I love them on oatmeal, Greek yogurt and of course in a smoothie/ protein shake with some kale to boot.

Blueberries are one of my favourite fruits..

Are you a fan? How do you incorporate them?

07/21/2025

🧠 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐓𝐡𝐫𝐞𝐨𝐧𝐚𝐭𝐞: 𝐘𝐨𝐮𝐫 𝐁𝐫𝐚𝐢𝐧’𝐬 𝐍𝐞𝐰 𝐁𝐞𝐬𝐭𝐢𝐞? 😴

What is magnesium threonate?

Magnesium threonate is a special type of magnesium supplement made by combining magnesium with threonic acid, a breakdown product of vitamin C.

What makes it unique is that it can cross into the brain more easily than other forms of magnesium.

This helps raise magnesium levels in the brain, which may support memory, learning, and better sleep. It's especially being studied for brain health and age-related cognitive decline.
Magnesium threonate is a buzzworthy brain supplement that stands out for its ability to actually increase magnesium levels in the brain.

Why does that matter?

Because brain magnesium supports synaptic density and neuroplasticity—basically, it helps your brain stay sharp and adaptable.

Early human research shows promise: older adults taking magnesium threonate saw better memory, executive function, and cognitive performance—especially those with mild cognitive decline. 🧓

✨ It might not work for everyone, but the gains are pretty exciting.

It doesn’t stop at memory. In a recent trial, people with sleep issues reported deeper, more restful sleep and felt more energetic and productive the next day. 🛌

💤 Mood and alertness also got a boost, though it’s not a slam dunk for anxiety or depression.

𝐁𝐨𝐧𝐮𝐬: It’s safe, well-tolerated, and has good bioavailability (aka your body absorbs it well). But heads up—it doesn’t seem to help with pain or post-surgery recovery.

More research is needed, but magnesium threonate is a supplement worth watching. 🧐

👇 Would you try this for better brain power or sleep?

07/19/2025

Hummus vs. Baba Ghanoush—two Mediterranean MVPs that bring the flavor and the nutrition! 🧄🥄⁠

Both are creamy, dreamy dips made with tahini, garlic, lemon, and olive oil—but their base ingredients are what set them apart.⁠

👉 𝐇𝐮𝐦𝐦𝐮𝐬 is made with chickpeas (a plant-based protein powerhouse), while 𝐛𝐚𝐛𝐚 𝐠𝐡𝐚𝐧𝐨𝐮𝐬𝐡 stars roasted eggplant (hello, gut-friendly fiber and antioxidants!).⁠

✨ 𝐅𝐮𝐧 𝐟𝐚𝐜𝐭𝐬:⁠
• Hummus dates back to the 13th century and literally means “chickpeas” in Arabic.⁠
• Baba ghanoush translates to “pampered papa” 👑 (how cute is that?).⁠
• Both dips are naturally vegan and gluten-free—perfect for parties or snack attacks.⁠

🥗 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐩𝐞𝐫𝐤𝐬:
– Hummus packs about 2g of protein per 2 tbsp, plus iron, folate, and healthy fats.
– Baba ghanoush is lower in carbs and calories, but rich in polyphenols and vitamins from the eggplant.

Whether you’re team hummus or baba, scoop ‘em with veggies, pita, or use as a sandwich spread. Your taste buds and body will thank you! 🫓💚

👇 Tag a friend who needs to level up their snack game!

07/13/2025

Chocolate 🍫 is tasty, good for your brain, cardiovascular system and is a prebiotic which support gut bacteria. Taza Chocolate is my new favourite brand...it's low in heavy metals...is high quality and does a body good

07/12/2025

( ) Collagen, the most abundant protein in our bodies, is not only known for youthful skin but also packs powerful longevity benefits! ⁣
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Read on as we dive into how collagen can boost your health, vitality, and overall well-being. ⁣
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𝗝𝗼𝗶𝗻𝘁 𝗛𝗲𝗮𝗹𝘁𝗵 ⁣
Collagen provides essential amino acids that support joint health and helps reduce joint pain and stiffness. Whether you're an athlete or just looking to stay active as you age, collagen can keep your joints happy and strong! ⁣
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𝗥𝗮𝗱𝗶𝗮𝗻𝘁 𝗦𝗸𝗶𝗻 ⁣
Want that healthy glow? Collagen promotes skin elasticity and hydration and can reduce wrinkles, keeping you youthful thanks to its glycine, hydroxylysine, and hydroxyproline content. ⁣
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𝗚𝘂𝘁 𝗛𝗲𝗮𝗹𝘁𝗵 ⁣
A happy gut equals a healthy body! Collagen soothes and heals the gut lining, aiding digestion and reducing gut-related issues. Support your gut health, and you'll feel better overall. ⁣
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𝗟𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆 𝗕𝗼𝗼𝘀𝘁 ⁣
As we age, collagen production declines, but supplementing with collagen can help maintain your body's youthful resilience. ⁣
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I take 10 g every day in various ways: in my oatmeal, smoothies, coffee, yogurt, and even cottage cheese. ⁣
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Have you jumped on the collagen trend? ⁣ Use 𝗗𝗢𝗨𝗚𝗖𝗢𝗢𝗞 for10% off for ALL purchases: single times, promos and subscriptions
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Follow me for more valuable tips like this and check out .not.age for high-quality collagen peptides. ⁣
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