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In this episode, I sit down with Dr. Elizabeth Yurth, MD, ABPMR, ABAARM, FAARM, FAARFM, FSSRP. renowned as one of the brightest minds in regenerative and longevity medicine. We discuss the concept of “biohacker syndrome,” exploring why more supplements aren’t always better, as well as diving into cutting-edge therapies like GLP-1 agonists and rapamycin. Dr. Yurth unpacks the myths around cholesterol and NAD, clarifies the hype on biological age tests, and shares how bone health is often overlooked yet essential to long-term vitality. Throughout our conversation, she emphasizes that true longevity relies on balancing the right interventions, not just piling them on.
We also talk about the critical interplay between muscle and bone: why osteoporosis and sarcopenia go hand in hand, and how resistance training remains a cornerstone of healthy aging. From exploring repurposed drugs (like Telmisartan and Cialis) for broader health benefits to understanding why low-dose NAD or antioxidants might be better than high-dose regimens, Dr. Yurth’s insights reflect her deep research background. If you’re looking to sift through the confusion of trendy protocols and focus on science-backed, personalized approaches, this conversation is for you.
#EsraÇavuşoğlu #AyıkKafa #ElevatingLifeEvolvingHealth #Longevilab #DrElizabethYurth #Biohacking #boulderlongevityinstitute
Dr. Elizabeth Yurth:
Website:
https://boulderlongevity.com/about/dr-elizabeth-yurth/
Instagram: https://www.instagram.com/dryurth?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
*To subscribe to our channel 👉* https://www.youtube.com/@ayikkafa
*Dr. Esra Çavuşoğlu, PhD*
Instagram: https://www.instagram.com/esracavusoglu/
https://www.instagram.com/longevilab
Web: https://www.longevilab.com/hakkimizda#esra-cavusoglu
*To Reach Us 👉* [email protected]
*About Ayık Kafa*
Dr. Esra Çavuşoğlu, PhD, took her studies, starting from her personal treatment experiences and continuing with her clinical psychology education, to the next level by completing her PhD focused on Addiction. Dr. Esra in Ayık Kafa podcast discusses the world’s latest technologies, protocols, products and research in the fields of Biohacking and Longevity, while sharing first-hand information and experiences about the Disease of Addiction, as well as her latest academic studies.
*About Dr. Esra Çavuşoğlu, PhD*
Longevilab's founder, Dr. Esra, is a United States and internationally trained clinical psychologist and a certified addiction therapist in New York. She served as International Development Advisor on the Yale University Faculty of Medicine Clinical Advisory Board. She is the founder and supervisor of Gaziantep Oya Bahadır Yüksel Rehabilitation Center, Dr. Esra is the designer and implementer of the Turkey Rehabilitation Model. Dr. Esra founded the Contemporary Addiction Studies Association (ÇABAÇAD) in order to combat Turkey's growing addiction problem.
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⇩ Full Recipe 🥬 ⇩
Macros per wrap:
Protein: 44g
Carbs: 23g
Fat: 30g
Calories: 545
Ingredients (makes 1 wrap):
- 2 pieces/layers of iceberg lettuce
- 200g canned tuna light in water
- 1/2 persian cucumber
- 1.5 tbsp light cream cheese
- 1/4 red onion
- 3 tbsp light mayo
- 1 tsp dill weed dry
- 1.5 tbsp dijon mustard
- 2 tsp black pepper
- 1 tsp lemon juice
- 1/2 avocado
How to make it yourself:
1. Dice your cucumbers and red onions and slice your avocados
2. In a bowl, add your drained canned tuna, diced red onions, light mayo, cream cheese, lemon juice, dill weed, black pepper, and dijon mustard and mix well
3. Cut off the stem and peel 2 of the outer layers of your iceberg lettuce
4. Layer the 2 layers of lettuce on top of each other and add in your tuna mix, diced cucumbers, and avocado slices.
5. Roll it like a burrito and wrap it with sandwich paper and enjoy!
6. Pro tip: Make the tuna mix in advance and the day your want to eat it, assemble your wrap (takes less than 5 minutes). This preserves that crunch and prevents the wrap from getting soggy versus storing it overnight! But I also stored it overnight and it was pretty good just as long as you keep it air tight and sealed and dry the lettuce beforehand!
📩 Save this Tuna Salad Lettuce Wrap recipe to make for later and if you make it, post it and tag me in it! I’d love to see how you liked the recipe :)
#highproteinmeals #lowcaloriemeals #healthyrecipes #weightlossrecipes #tunasalad #lowcarb
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🔥 3KM FAT BURNING INDOOR WALK – NO EQUIPMENT! 🏃♀️💦
Want to burn calories and lose weight without stepping outside? Try this quick and effective 3KM indoor walking workout! 🚀💥
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Is Keto Best For Weight Loss Is Your Fat Loss Slow Should I Follow Keto Diet Weight Loss
Understanding the Keto Diet and Its Benefits
The ketogenic diet, commonly known as the keto diet, has gained immense popularity in recent years due to its potential benefits in weight loss and overall health improvement. This high-fat, low-carbohydrate eating plan aims to shift the body’s primary source of energy from glucose derived from carbohydrates to ketone bodies produced from fat. By drastically reducing carbohydrate intake and replacing it with fat, the body enters a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy, which can lead to significant weight loss over time.
One of the key advantages of a keto diet is its ability to help individuals lose weight rapidly. Many people follow keto meal plans with the goal of shedding pounds; some aim to lose as much as 10 pounds in a week. The reduction in carbohydrates and the increase in fats promote satiety, which means individuals often feel fuller for longer periods, reducing their overall caloric intake. Additionally, keto dieters may experience reduced cravings, making it easier to stick to their meal plans and ultimately achieve their weight loss goals.
Beyond weight loss, the ketogenic diet extends its benefits to various aspects of health. Research has suggested that the keto diet may help control blood sugar levels, making it a potential management strategy for individuals with type 2 diabetes. It is also being studied for its potential therapeutic effect on neurological disorders such as epilepsy. Furthermore, individuals on a keto diet often report improved mental clarity, increased energy levels, and stable mood throughout the day, making it not just a weight reduction strategy but a path to overall wellness.
A Detailed 7-Day Keto Meal Plan
Creating a structured meal plan is essential for anyone looking to embark on a ketogenic diet, especially for those aiming to lose weight. A well-organized meal plan can ease the transition into ketosis and help individuals make healthier food choices. Below, we outline a comprehensive 7-day meal plan designed to guide your food intake while keeping carbohydrates low and fats high. This plan includes breakfast, lunch, dinner, and snacks to ensure you’re satisfied and nourished throughout the week.
On Day 1, start your morning with scrambled eggs cooked in butter, paired with spinach for added nutrients. For lunch, consider a hearty chicken salad dressed in olive oil and vinegar, complete with avocado for healthy fats. As dinner approaches, enjoy zoodles – zucchini noodles topped with a rich meat sauce made from ground beef. Don’t forget to incorporate filling snacks, such as cheese or nuts, to keep up your energy. As the week progresses, the meals evolve while adhering to the keto principles, allowing you to try different flavors and dishes.
Each day of the meal plan is designed with variety while ensuring you maintain a macronutrient ratio that supports your keto goals. This helps prevent meal fatigue, encouraging sustainability and enjoyment in your dietary changes. Over the course of the seven days, you will consume a mix of proteins, healthy fats, and fibrous vegetables, ensuring your body stays nourished while still promoting fat burning. This structured approach allows for easy adherence while still being flexible enough to accommodate personal preferences and dietary needs.
Strategies for Meal Prep and Success on the Keto Diet
Meal preparation is a powerful strategy that can significantly improve your success on the keto diet. It not only saves time during the week but also helps you avoid impulsive eating decisions that can derail your weight loss plan. Start by setting aside a few hours each week to prepare meals in advance. This can include batch cooking items like proteins and assembling salad and snack packs in individual containers, making it easy to grab and go when you are busy or on the move.
Incorporating a variety of flavors and textures in your meal prep can also keep you engaged and excited about your food choices. Don’t shy away from experimenting with herbs and spices—these not only improve flavor but can contribute additional health benefits without adding carbs. Plan to incorporate meals that are versatile; for example, roasted chicken can be used in salads, wraps, or a savory soup later in the week, ensuring minimal waste and maximum satisfaction.
Another tip for success on the keto diet is to stay hydrated and maintain proper electrolyte levels. When following a low-carb plan, it is common for the body to lose water weight, which can lead to imbalances in electrolytes. Drinking plenty of water and consuming foods rich in potassium and magnesium, such as avocados and leafy greens, will help mitigate these effects. Keeping a water bottle handy and considering keto-friendly electrolyte supplements can ensure you remain hydrated and energized throughout your transformation journey.
The Role of Exercise in a Keto Lifestyle
While the ketogenic diet focuses primarily on nutrition, incorporating exercise into your lifestyle can significantly enhance your weight loss results and overall well-being. Physical activity not only helps burn additional calories but also supports the maintenance of lean muscle mass, which is essential for weight management. Engaging in both cardio and strength training exercises is crucial. While cardio helps elevate heart rate and burn fat, strength training helps build muscle, which in turn raises metabolic rate.
During the initial phase of the keto diet, some individuals may experience a short-term reduction in exercise performance due to the body adapting to burning fat instead of carbohydrates for fuel. This is a normal part of the transition and should not be discouraged. As your body becomes fat-adapted, many people report increased stamina and improved performance over time. It’s essential to listen to your body, allowing adequate rest and recovery as you adjust to this new way of eating and exercising.
Choosing activities that you enjoy will also encourage long-term compliance. Whether it’s cycling, jogging, yoga, or group fitness classes, the goal is to find something enjoyable that integrates effortlessly into your routine. Setting realistic goals and tracking your progress can further motivate you on your fitness journey. Establish a balanced routine that incorporates both cardiovascular and strength training exercises alongside your ketogenic meal plan to optimize weight loss and fitness gains.
Common Misconceptions About the Keto Diet
As the popularity of the keto diet has surged, so have various misconceptions surrounding it. One of the most common myths is that the keto diet is synonymous with the “bacon and cheese” lifestyle, leading many to believe that it is unhealthy. In reality, the keto diet encourages the consumption of a variety of nutrient-dense foods, emphasizing healthy fats from sources like avocados, nuts, seeds, and olive oil, along with lean proteins and non-starchy vegetables. Focusing on whole, unprocessed foods supports overall health while on a ketogenic meal plan.
Another misunderstanding is that a keto diet is just a temporary means to lose weight. While many individuals follow keto to achieve specific weight loss goals, it can also be adopted as a long-term lifestyle change if done correctly. For those transitioning into a sustainable dietary plan, it’s crucial to find a balance that works personally. Gradually reintroducing healthy carbohydrates after achieving weight loss goals can help maintain metabolic health without reverting to unhealthy eating habits.
Finally, many people fear that the keto diet will lead to nutrient deficiencies due to the restrictions on certain food groups. However, with proper planning and a focus on a wide range of foods, it is entirely possible to obtain the necessary nutrients while following a keto diet. Incorporating low-carb vegetables, nuts, seeds, and appropriate protein sources will help ensure a balanced intake of vitamins and minerals, lending credibility to the longevity and healthfulness of the ketogenic approach.
Frequently Asked Questions About the Keto Meal Plan
Starting a new diet can often bring about various questions. One of the most common inquiries surrounding the keto diet is how long it typically takes to enter ketosis. While individual results can vary based on metabolism and adherence, many people enter ketosis within 3 to 7 days of adhering strictly to a low-carb intake. Monitoring ketone levels through testing strips may help confirm this transition. Being patient and maintaining consistency with the meal plan will allow your body to adjust effectively.
Another prevalent question relates to the sustainability of the keto diet. Many worry whether they can maintain this restrictive lifestyle long-term. To promote sustainability, it’s essential to make the diet enjoyable and flexible. Incorporating a wider range of foods over time and finding keto-friendly recipes can keep the experience engaging. Many individuals find that as they become more comfortable with the dietary habits of keto, it becomes less restrictive and more of a lifestyle choice.
Lastly, individuals often seek clarity on whether they can consume alcohol on a keto diet. While many alcoholic beverages contain high amounts of sugar and carbohydrates, there are options available that can fit within a keto framework. These include spirits like vodka, gin, and whiskey when enjoyed neat or mixed with low-carb mixers. However, moderation is key, as alcohol can impact weight loss and ketosis. Always staying informed and making deliberate choices will ensure the journey remains aligned with personal health goals.
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🌿 Nature’s Ozempic? Let’s Get Real About Natural GLP-1 Alternatives
You’ve seen the headlines: “Berberine is the new Ozempic.” But what’s actually true—and what’s just TikTok hype?
In this video, we explore the real compounds found in nature that may mimic GLP-1 effects:
🌱 Berberine: blood sugar support, insulin sensitivity, GLP-1 activation
🧄 Inulin: prebiotic fiber that improves digestion and hunger hormones
🧪 Fenugreek: appetite regulation and natural GLP-1 stimulation
🥒 Bitter Melon: insulin-like compounds & blood sugar control
PLUS:
✅ The habits (like walking, sleeping, eating protein) that activate your own GLP-1
❌ Why most “natural Ozempic” supplements are overpriced and overhyped
💡 How to combine GLP-1 medication with food-based healing for long-term success
#Ozempic #NaturalOzempic #Berberine #GLP1 #WeightLossTips #Inulin #Fenugreek #MetabolicHealth #BitterMelon #NnennaOnGLP1
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Losing weight isn’t just about cutting calories—it’s about balancing the right nutrients. Our macros calculator helps you determine the perfect ratio of proteins, fats, and carbohydrates to support your weight loss journey efficiently and sustainably. Weight Loss Calculator: how to understand what you need to lose weight
Reaching your ideal weight requires more than just guessing your daily intake. A successful plan includes:
Balanced Macros – Eating the right proportions of protein, fats, and carbs to fuel your body while losing weight.
Caloric Deficit – Consuming fewer calories than your body burns without depriving yourself.
Hydration – Drinking enough water to support metabolism and digestion.
Physical Activity – Incorporating movement, whether it’s walking, strength training, or high-intensity workouts.
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"I Never Saw Myself Like This! 55lbs Gone – My INSANE Weight Loss Journey!"
Are you ready to transform your life and achieve your weight loss goals? In this comprehensive video, we’ll dive deep into the science-backed strategies, practical tips, and mindset shifts you need to lose weight effectively and keep it off for good. Whether you’re just starting your weight loss journey or looking to break through a plateau, this video is packed with actionable advice to help you succeed.
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🌟 What You’ll Learn in This Video:
The Truth About Weight Loss: Debunking common myths and misconceptions about dieting, calories, and fat loss.
Nutrition Made Simple: How to create a balanced, sustainable meal plan that works for your lifestyle (no fad diets here!).
The Power of Exercise: Discover the best types of workouts for weight loss, including strength training, cardio, and HIIT.
Mindset Matters: How to stay motivated, overcome emotional eating, and build habits that last.
Sleep & Stress: The surprising role of sleep and stress management in weight loss (and how to optimize both).
Tracking Progress: Why the scale isn’t the only measure of success and how to track your progress effectively.
Real-Life Tips: Practical advice for eating out, staying consistent, and dealing with setbacks.
💡 Why This Video is Different:
This isn’t just another “lose weight fast” gimmick. We’re focusing on sustainable, long-term results that improve your overall health and well-being. No extreme diets, no magic pills—just proven strategies that work.
📋 Free Resources for You:
Downloadable 7-Day Meal Plan Click Here: https://www.digistore24.com/redir/330639/ajmalfareed/
Printable Workout Routine for beginners and advanced fitness levels
Habit Tracker to keep you accountable and motivated
🔔 Don’t Forget to Subscribe!
If you’re ready to take control of your health and finally achieve your weight loss goals, hit that subscribe button and turn on notifications. We post new videos every week to help you stay on track and inspired.
💬 Join the Conversation:
What’s your biggest challenge when it comes to weight loss? Let us know in the comments below! We’d love to hear your story and support you on your journey.
📌 Timestamps:
0:00 - Intro: Why Weight Loss is Hard (And How to Make It Easier)
2:15 - The Science of Weight Loss: Calories, Metabolism, and Fat Burning
5:45 - Nutrition 101: What to Eat (and What to Avoid)
10:30 - The Best Exercises for Weight Loss
15:00 - How to Stay Motivated and Build Healthy Habits
18:45 - The Role of Sleep and Stress in Weight Loss
22:00 - Tracking Progress: Beyond the Scale
25:30 - Real-Life Tips for Eating Out and Staying Consistent
28:00 - Q&A: Answering Your Biggest Weight Loss Questions
🌟 About Me:
Hi, I’m Ajmal Fareed, a certified nutritionist/personal trainer/health coach . I’ve helped thousands of people just like you lose weight, feel amazing, and transform their lives. My mission is to make health and fitness simple, sustainable, and enjoyable for everyone.
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💪 Ready to Start Your Journey?
Let’s do this together! Watch the video, grab your free resources, and take the first step toward a healthier, happier you. Remember, weight loss is a journey, not a race. You’ve got this!
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Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before starting any new diet or exercise program.
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