͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Good morning! I'm obsessed with longevity and am constantly using science-backed technology to monitor and track my health. My most recent experiment? Lowering my ApoB (a marker of atherogenic particles in the blood that many experts believe to be the most important marker in terms of assessing cardiovascular disease risk). After some tests, I learned I'm an over-absorber of saturated fat. Bad news for me. I used coconut milk in my twice-a-day smoothies (in addition to coconut oil at other meals) and it was taking a toll on my health. So I started using MALK's oat milk in my smoothies and increased my fish intake from 1-2 servings a week to 1-2 servings a day. I absolutely love MALK's oat milk because it's delicious and doesn't contain any inflammatory seed oils like most of the other brands. It's now a non-negotiable in our family's fridge—as my ApoB levels love it. In just 3 months (and only 8 weeks of these dietary changes), my ApoB levels dropped by 35.5% and my LDL particle numbers by 61%. Not to mention, my WHOOP and Oura also showed a dramatic improvement in resting heart rate and heart rate variability—all good signs for my heart health and longevity. |
Dietary changes like these can make a big difference over time— even as quickly as 8 weeks. And using data to track metrics like these is essential. Optimal health is a journey. Test, be curious, and ask questions. Start by letting us know what metrics you're most interested in tracking for yourself. We may have the perfect food solution for you. – Jason Wachob, Founder & Co-CEO of mindbodygreen |
Why eating 30 plants a week is the goal for optimal gut health
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One thing that pretty much all gut experts agree on is: Diversity in the number of plant foods we eat weekly is a strong predictor of your overall gut health. Eating 30 plants a week is the gold standard. How did we land on 30? - The recommendation comes from a 2018 study by The American Gut Project.1
- Results showed that participants who consumed more than 30 varieties of plants per week had the healthiest gut microbiomes.
- They also had more beneficial short-chain fatty acids (according to a stool sample).
What does a healthy microbiome look like? - A healthy microbiome is typically defined as one with a rich variety of good microbes that aid in nutrient digestion and absorption and immunity.
Why does the diversity of plant intake matter so much? - Just like you have food preferences, so do your gut bugs.
- While one microorganism may feed on fibers, others prefer resistant starches, and others prefer polyphenols.2
- Eating a diversity of plant foods means that you're nurturing and promoting the growth of a lot of species of good microorganisms, which is the goal.
What counts towards your 30 plants? If 30 sounds like a daunting number, don't fret! You may be closer to it than you think. - Fruits
- Vegetables
- Beans & lentils
- Herbs
- Spices
- Coffee
- Tea
- Grains
What about quantity? - Each of the foods listed has different recommended portion sizes (and each person has different nutritional requirements).
- The big thing is to still get the recommended minimum amount of fruits and vegetables a day of 5 servings (more is better).3
- A serving is typically equal to 1 medium-sized fruit or vegetable, 1 cup of leafy greens, or ½ cup of fresh or frozen fruits and veggies.
+ Mix it up |
The unexpected benefits of your morning coffee
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If you're a coffee lover, you already know this beverage is liquid gold for focus and concentration. But you might not have known these benefits: - Studies suggest that coffee may have prebiotic properties, offering digestive benefits like positively altering our gut microbiome.4
- It may also help you live longer. A large review of 21 studies found people who drink 3 cups of coffee a day are less likely to die from any cause.5
- A 2023 study found that coffee drinkers may even have a 4% lower risk of developing type 2 diabetes.6
Not that we needed convincing. But while the benefits are buzz-worthy, they can quickly fall away when loaded up with sugary syrups and questionable additives from your go-to nut milk. Thankfully, you don't have to compromise. Now that MALK has launched their new MALK Creamer, your coffee can be delicious, creamy, and clean (without the seed oils, gums, artificial whiteners, and not so "natural" flavors). Each of their Vanilla Almond, Caramel Almond, and Lightly Sweetened Oat flavors are made from simple and organic ingredients, and sweetened with low-glycemic coconut sugar (bonus for your blood sugar). Just when you thought you couldn't love your morning coffee any more…
Find the closest bottle of MALK Creamer, now available at Whole Foods, Sprouts, and Erewhon. (Click here to save $2!)
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No-bake chocolate desserts |
If you're sweating at even the thought of turning on your oven this summer, we feel you. But you can still enjoy homemade sweet treats. Here, we rounded up our three favorite, better-for-you chocolatey desserts. + No oven needed |
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Need an answer? Drop me your questions here. That's it for this week! Until next time, bon appétit. –Molly Knudsen, M.S., RDN |
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