Category: Nutrition

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So, What Exactly Is Mackerel?

There are moments in life when something small turns into a surprisingly meaningful win—and for me, that moment happened recently at my local HEB here in Sugar Land, Texas.

I was doing my usual grocery run, sticking to my go-to staples—salmon, sardines, eggs, fresh vegetables—the foods I trust and recommend all the time. But this time, I paused in front of something I had honestly overlooked for years: mackerel.

Now, I’ve always been a big fan of sardines and salmon. They’re nutritional powerhouses and a regular part of my routine. But mackerel? I had never really given it a shot. For whatever reason, it just never made it into my cart… until now.

And I’m glad it finally did.

So, What Exactly Is Mackerel?

Mackerel is a fatty, oily fish found primarily in the Atlantic Ocean and Mediterranean Sea. It’s incredibly popular in European, Asian, and Latin cuisines—yet here in the U.S., it doesn’t always get the spotlight it deserves.

Nutritionally, it’s right up there with the best of the best.

Why Mackerel Is So Healthy—Especially for Heart Recovery

If you’re focused on heart health—whether for prevention or recovery after a heart event—mackerel is a phenomenal choice.

Here’s why:

  • Loaded with Omega-3 Fatty Acids
    These healthy fats help reduce inflammation, lower triglycerides, and support overall cardiovascular health.
  • Supports Healthy Cholesterol Levels
    Mackerel can help improve your HDL (“good” cholesterol), which plays a key role in protecting your heart.
  • Rich in High-Quality Protein
    Essential for muscle repair and recovery, especially important if you’re getting back into a fitness routine.
  • Packed with Vitamins and Minerals
    Including vitamin D, B12, and selenium—all important for energy, immune function, and heart health.

For someone recovering from a heart attack, foods like mackerel can be a game changer. They provide nourishment without putting extra strain on the body—and they actually help support healing from the inside out.

The Taste? Absolutely Delicious.

Let me be honest—I didn’t go in with high expectations. But wow… I was pleasantly surprised.

Mackerel has a rich, slightly bold flavor—somewhere between sardines and salmon—but incredibly satisfying. It’s hearty, flavorful, and pairs beautifully with simple, clean ingredients.

How I Prepared It (Simple and Powerful)

I kept things straightforward and nutrient-dense:

  • Mackerel (fresh)
  • Garlic
  • Spinach
  • Mushrooms
  • 3 whole eggs (perfect for two people)

I sautéed the garlic, spinach, and mushrooms, added the mackerel, and then mixed in the eggs for a complete, balanced meal. That combination of protein, healthy fats, and micronutrients made it both filling and energizing.

Final Thoughts

This experience was a great reminder: sometimes stepping just slightly outside your comfort zone can lead to something really worthwhile.

If you already enjoy sardines and salmon, I highly recommend giving mackerel a try. It adds variety, brings incredible health benefits, and honestly—it tastes fantastic.

Next time you’re walking through HEB or your local grocery store, take a second look at something new. You might just discover your next favorite go-to meal.

And if you do try mackerel, let me know how you prepare it—I’m always looking for new ideas!

— Coach Louis
CIDA Fitness

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A Review of The Coffee Lover’s Diet by Dr. Bob Arnot

If you’ve been following my content here on this website, you already know that I’ve written quite a bit about coffee and its role in a healthy lifestyle. From approaches like Bulletproof coffee to products from Laird Superfood, I’ve always been interested in how coffee can go beyond just a morning pick-me-up and actually support performance, fat loss, and overall wellness.

Recently, I took a deeper dive into The Coffee Lover’s Diet by Bob Arnot—and I have to say, I really enjoyed both the science and the practical strategies he lays out.

This isn’t just a “drink coffee and lose weight” type of book. It’s a thoughtful, research-backed approach to using high-quality coffee as a tool to improve health—especially cardiovascular health.

The Core Idea: Coffee as a Health Tool

One of the biggest takeaways from The Coffee Lover’s Diet is that coffee—when sourced and prepared correctly—can be a powerful addition to a healthy lifestyle.

Arnot emphasizes:

  • Coffee as a rich source of antioxidants (polyphenols)
  • Its role in boosting metabolism and supporting fat loss
  • Benefits for mental clarity and physical performance

But most importantly, he positions coffee as something that can support long-term health, not harm it.

Sourcing the Best Coffee Beans

Arnot makes it very clear: quality matters.

He recommends choosing coffee beans from:

  • Colombia
  • Brazil
  • Kenya
  • Ethiopia

These regions—located near the equator and often at high elevations—produce beans that are:

  • Higher in polyphenols
  • Richer in flavor
  • More beneficial for overall health

Other key tips:

  • Choose 100% Arabica beans
  • Go with a light roast to preserve antioxidants
  • Always buy fresh, whole beans and grind them yourself

Brewing Coffee the Right Way

How you brew your coffee is just as important as where it comes from.

Arnot suggests:

  • Grinding beans fresh before brewing
  • Using proper water temperature (not overly hot)
  • Choosing brewing methods that maximize antioxidant extraction

The goal is simple:
Get the most health benefits out of every cup.

The Ikaria Connection: Greek Coffee & Longevity

One of the most fascinating parts of the book is Arnot’s discussion of the longevity seen in people living in Ikaria—one of the world’s “Blue Zones.”

He highlights three key aspects of traditional Greek coffee:

  1. Ultra-fine grind
    • Almost powder-like
    • Increases extraction of beneficial compounds
  2. Careful heating (not aggressive boiling)
    • Helps preserve antioxidants
  3. No filter
    • Leaves grounds in the cup
    • Results in higher intake of phenols and beneficial oils

This method produces a phenol-rich coffee that may contribute to:

  • Better vascular health
  • Improved circulation
  • Longevity

Coffee, Heart Health & Vascular Function

This section really stood out to me—especially on a personal level.

About 8 months ago, I experienced a heart attack. Since then, I’ve been even more intentional about everything I put into my body, especially when it comes to supporting cardiovascular health.

Arnot explains that coffee—particularly high-quality, high-phenol coffee—can:

  • Support endothelial function (the health of your blood vessels)
  • Improve blood flow
  • Help reduce the risk of heart disease

Why Phenols Matter

According to Arnot:

  • Coffee is one of the largest sources of antioxidants in our diet
  • These antioxidants help combat oxidative stress and inflammation

He specifically notes that:

  • Phenols act as a buffer against oxidation
  • This helps protect arteries and overall heart health

For anyone focused on cardiovascular improvement—myself included—this is incredibly encouraging.

Where and What to Buy

Arnot provides practical guidance on selecting the right coffee:

Look for:

  • Beans grown near the equator
  • High-elevation farms
  • Recently roasted, fresh beans

Stick with:

  • Colombia
  • Brazil
  • Kenya
  • Ethiopia

Avoid:

  • Low-quality, mass-produced coffee
  • Pre-ground options that have lost their potency

How to Drink Your Coffee

This might sound simple, but Arnot turns coffee into a mindful daily ritual.

He recommends:

  • Drinking coffee slowly and intentionally
  • Appreciating the aroma and flavor
  • Avoiding sugar-heavy, high-calorie additions

Use coffee strategically:

  • As a morning energizer
  • As a pre-workout boost
  • Spread throughout the day (instead of all at once)

Weight Loss & Lifestyle Benefits

While the book includes a structured plan (around 1,500 calories per day and 3–5 cups of coffee), the real takeaway is this:

Weight loss comes from:

  • Calorie control
  • Better food choices
  • Strategic use of coffee to support metabolism and appetite

Coffee is not a magic solution—but it’s a powerful tool when used correctly.

My Personal Take

I genuinely agree with the main points and strategies that Dr. Arnot presents in this book.

What I appreciate most is that his approach:

  • Aligns with a whole-food, balanced lifestyle
  • Emphasizes quality over convenience
  • Supports cardiovascular health, which is something I take very seriously now

After my own health experience, I’m always looking for practical, sustainable ways to improve heart health—and this approach fits very well within that framework.

Final Thoughts

The Coffee Lover’s Diet offers a refreshing perspective on something many of us already enjoy every day.

When done right, coffee can be:

  • A daily source of powerful antioxidants
  • A support for heart and vascular health
  • A tool for improving energy, fitness, and body composition

If you’re someone who:

  • Loves coffee
  • Wants to improve your health
  • Is focused on longevity and cardiovascular wellness

…I strongly recommend taking a closer look at this book.

It might just change the way you think about your daily cup.

If you’re looking to take your nutrition, fitness, and overall health to the next level—especially with a focus on heart health—reach out to me at www.cidafitness.com. I’d be honored to help guide you on that journey.

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Healthy Fats: Why Your Body (and Taste Buds) Thrive on Them

Let me talk to you the same way I would if we were all hanging out in my living room, maybe with a good cup of coffee in hand. For years, fats got a bad reputation—but the truth is, the right fats are not the enemy. In fact, they’re essential for your health, your energy, and even how you feel day to day.

Let’s break this down in a simple, practical way so you can confidently include healthy fats in your daily routine.

 Why Healthy Fats Matter So Much

Healthy fats play a huge role in your body. When you consistently consume the right types, you’re supporting:

  • Cellular health – Your cells are literally built with fat
  • Hormonal balance – Key for energy, metabolism, and overall well-being
  • Brain function – Your brain is nearly 60% fat
  • Reduced inflammation – Critical for long-term health and disease prevention
  • Heart health – Yes, fats can actually help your cardiovascular system when chosen wisely

If you’re trying to feel better, perform better, and age well—this is non-negotiable.

 Understanding the Types of Healthy Fats

Let’s simplify the science without making it boring.

1. Monounsaturated Fats (Your Everyday Go-To)

These are heart-healthy fats that help reduce inflammation and support cholesterol balance.

Great sources:

  • Olive oil (especially extra virgin)
  • Avocados
  • Almonds, cashews, and macadamia nuts

2. Saturated Fats (Quality Matters Here)

These have been controversial, but high-quality saturated fats can absolutely be part of a healthy diet.

Best sources:

  • Coconut oil
  • Grass-fed butter
  • Ghee (clarified butter)
  • MCT oil (medium-chain triglycerides for quick energy)

The key: focus on quality. Grass-fed, minimally processed, and natural sources are what you want.

Don’t Forget Omega-3 Fats

Omega-3s are essential fats your body can’t produce on its own, and they’re incredibly powerful for reducing inflammation.

Top sources:

  • Sardines
  • Wild-caught salmon
  • Mackerel

These are especially important if you’re focused on heart health and recovery.

Yes… Bulletproof Coffee Can Fit

Every now and then, it’s perfectly fine to enjoy a bulletproof coffee—a blend of coffee, grass-fed butter, and MCT oil.

It can:

  • Provide steady energy
  • Help with mental clarity
  • Keep you full longer

Just don’t overdo it—think of it as a tool, not a daily necessity.

Fats to Avoid (This Is Huge)

Now let’s talk about the ones doing real damage.

Highly processed fats and industrial seed oils are strongly linked to:

  • Chronic inflammation
  • Heart disease
  • Metabolic issues

Limit or avoid:

  • Vegetable oil
  • Soybean oil
  • Corn oil
  • Canola oil (highly processed versions)
  • Margarine and hydrogenated oils
  • Deep-fried fast foods
  • Packaged snacks and baked goods

If your goal is to improve cardiovascular health and lower inflammation, this is one of the biggest upgrades you can make.

How Much Healthy Fat Do You Actually Need?

A good general guideline:

  • 20–35% of your daily calories should come from healthy fats

For most active adults, that often looks like:

  • 2–4 tablespoons of healthy oils (olive oil, coconut oil, etc.)
  • A handful of nuts or seeds
  • Fatty fish a few times per week
  • Whole food sources like avocado

The exact amount can vary based on your goals (fat loss, muscle gain, performance), but consistency is key.

A Powerful Perspective on Fat and Inflammation

Andrew Weil, in his book Eating Well for Optimum Health, emphasizes the importance of choosing fats wisely as part of an anti-inflammatory diet:

“The kinds of fats you eat may be even more important than the total amount.”

That’s the game-changer right there.

Bringing It All Together

If you take nothing else from this, remember:

  • Don’t fear fat—choose the right kinds
  • Prioritize whole, natural sources
  • Cut back on processed and inflammatory oils
  • Include healthy fats daily, not occasionally

This isn’t about being perfect—it’s about being intentional.

 Final Thought

If we were wrapping up this conversation at home, I’d tell you this:

Start simple. Add olive oil to your meals. Eat salmon a couple times a week. Snack on nuts instead of chips. Swap out processed oils for better ones.

These small shifts? They compound into real results—better energy, better health, and a stronger body over time.

If you want help dialing in your nutrition and building a plan that fits your lifestyle, that’s exactly what I do. Let’s take it to the next level together.

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Why You Should Eat Prunes Regularly

A Simple, Natural Solution That Supports Heart Health and Digestive Health

Six months ago, I experienced something that changes a man’s perspective quickly — a heart attack.

As part of my recovery, I was prescribed several medications. And let me be clear: those medications are necessary. They help stabilize blood pressure, protect the heart, regulate cholesterol, and reduce clotting risk. I am grateful for modern medicine.

But there was one frustrating side effect I didn’t expect.

Constipation.

Many common heart medications — including beta blockers, calcium channel blockers, certain pain relievers, and even some cholesterol-lowering drugs — can slow digestion. When that happens, it’s not just uncomfortable. Chronic constipation can increase abdominal pressure, strain the body, and create unnecessary stress — something no cardiac patient needs.

That’s where prunes came in.

And they’ve made a real difference.

My Simple Daily Habit

I now eat 4–5 prunes every single day.

Nothing fancy. No supplements. No harsh laxatives.

Just whole food.

And it works.

This small habit naturally corrects constipation without cramping, urgency, or discomfort. It keeps everything moving in a steady, healthy rhythm.

But prunes do much more than just help digestion.

Why Prunes Work So Well

Prunes (dried plums) are powerful because they combine fiber, natural sorbitol, and plant compounds that support gut motility.

Here’s what you get in a standard serving:

Nutritional Breakdown (5 prunes / ~40–45g)

  • Calories: ~100

  • Fiber: 3 grams

  • Total Carbohydrates: ~26 grams

  • Sugar: ~16 grams

  • Fat: 0 grams

  • Protein: ~1 gram

Key Nutrients in Prunes

  • Potassium (~290 mg) – supports heart rhythm and blood pressure regulation

  • Vitamin K – supports bone and vascular health

  • Vitamin A (beta-carotene) – antioxidant support

  • Magnesium – helps muscle relaxation and digestion

  • Polyphenols – powerful antioxidants that reduce oxidative stress

For someone focused on heart recovery, those nutrients matter.

What About the Sugar?

Yes, prunes contain natural sugar — about 16 grams per 5-prune serving.

But here’s the key:

Because prunes contain fiber and sorbitol, they have a moderate glycemic impact. The fiber slows digestion, preventing a rapid spike in blood sugar. For most people — especially when eaten in a small portion like 4–5 prunes — this does not cause an extreme blood sugar surge.

As always, individuals managing diabetes should monitor their response, but for the majority of people, this is a stable, nutrient-dense choice.

Portion control is everything.

Additional Health Benefits of Eating Prunes Regularly

Beyond digestion, prunes offer several benefits that make them worth including consistently:

1. Heart Health Support

Potassium helps regulate blood pressure. Polyphenols help combat oxidative stress and inflammation — both of which contribute to cardiovascular disease.

2. Bone Strength

Research shows prunes may help preserve bone mineral density due to their vitamin K and boron content.

3. Gut Microbiome Support

The fiber in prunes acts as a prebiotic, feeding beneficial gut bacteria.

4. Natural, Gentle Relief

Unlike stimulant laxatives, prunes work with your body, not against it. No dependency. No harsh effects.

A Practical Solution

After a heart attack, your body is already adjusting to medications, lifestyle changes, and recovery demands.

The last thing you need is preventable digestive distress.

For me, 4–5 prunes per day has been a simple, natural solution. It’s inexpensive. It’s accessible. And it supports overall health beyond just relieving constipation.

Sometimes the best strategies aren’t complicated.

They’re consistent.

If you’re dealing with medication-related constipation or simply want to improve your digestive health naturally, consider adding prunes to your routine. Small habit. Big impact.

Your heart — and your gut — will thank you.

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Combining GABA and Inositol for Reducing Anxiety and Stress

Seven months ago, after experiencing a heart attack, my perspective on health changed forever. Fitness has always been important to me—but now, stress management sits at the very top of my priority list.

Not just because I want to feel good.
Because I want to live well.

Cardiovascular recovery is not only about cholesterol numbers, medications, or exercise output. It’s about the nervous system. It’s about managing stress hormones. It’s about cultivating calm.

Over the past several months, I’ve built intentional daily habits that protect my heart and mind. And one powerful tool I occasionally use—especially on very stressful days—is the combination of GABA and Inositol.

Let’s break this down.

My Foundation: Daily Stress-Control Habits

Before we even talk about supplements, I want to be clear about something:

No supplement replaces disciplined lifestyle habits.

Here are the pillars I focus on every single week:

  • Eating clean, whole foods

  • Keeping caffeine intake low

  • Exercising daily (even if it’s just a long walk)

  • Getting natural sunlight every day

  • Sleeping 7–9 hours of quality sleep

  • Using the sauna at least 3 times per week

  • Making time for quality leisure and reflection

Drinking tea also plays a big role. Green tea, white tea, and Ceylon tea contain L-theanine and antioxidants that gently support calm focus without overstimulating the nervous system.

But sometimes—especially after a very hard workout or a high-pressure day—your nervous system needs additional support.

That’s where GABA and Inositol come in.

What Is GABA?

GABA (Gamma-Aminobutyric Acid) is your brain’s primary calming neurotransmitter.

Its role is simple but powerful:
It slows down excessive brain activity.

When GABA levels are healthy, you tend to feel:

  • Calm

  • Grounded

  • Less reactive

  • Less mentally “wired”

  • More physically relaxed

Low GABA activity is associated with anxiety, tension, racing thoughts, and difficulty sleeping.

After intense stress—or even after very hard training sessions—your nervous system can remain overstimulated. GABA helps bring things back to balance.

What Is Inositol?

Inositol is often grouped with B vitamins (though technically it isn’t one). It plays a key role in:

  • Supporting healthy neurotransmitter signaling

  • Improving mood balance

  • Reducing anxiety symptoms

  • Enhancing insulin sensitivity

  • Supporting mental clarity

Inositol has been studied for its ability to support individuals dealing with anxiety, panic tendencies, and even obsessive thinking patterns.

What I personally appreciate about Inositol is that it helps me feel mentally clear without feeling sedated.

Why Combine GABA and Inositol?

Here’s where things get interesting.

GABA works primarily by calming the nervous system directly.

Inositol supports neurotransmitter balance and signaling pathways that regulate mood and emotional stability.

Together, they create a synergistic effect:

  • Reduced physical tension

  • Lower mental noise

  • Improved ability to think clearly

  • Better emotional regulation

  • Smoother transition into restful sleep

On very stressful days, this combination helps me stay levelheaded instead of reactive.

After an extremely hard workout—especially intense strength training or conditioning—this blend helps my nervous system shift from “fight-or-flight” into recovery mode.

How I Use It

I keep it simple.

In the early evening, I’ll mix:

  • A moderate dose of GABA

  • A moderate dose of Inositol

I blend it into a smoothie or simply mix it into water or herbal tea.

Within a short period, I can feel my body relax without feeling groggy.

It’s not something I rely on daily—but it’s incredibly helpful when needed.

What Dr. Eric Braverman Says

In The Edge Effect, Eric Braverman explains how neurotransmitter balance shapes personality, mood, and stress resilience. He writes:

“GABA is the brain’s natural tranquilizer, calming nervous tension and quieting excessive brain activity.”

He also discusses how inositol supports serotonin pathways and emotional stability—making it a valuable tool for those struggling with anxiety patterns.

When you understand neurotransmitters, you begin to see that anxiety isn’t just “mental.” It’s biochemical. And supporting the chemistry responsibly can be life-changing.

Why This Matters After a Heart Event

After a cardiac event, stress is no longer something you can ignore.

Chronic stress:

  • Elevates blood pressure

  • Increases inflammation

  • Disrupts sleep

  • Impairs recovery

  • Raises cortisol chronically

Managing stress is not optional—it’s foundational.

And sometimes, strategic supplementation alongside disciplined lifestyle habits can be the difference between surviving and thriving.

Important Note

Always consult your physician before adding supplements—especially if you’re on heart medications or other prescriptions. What works for me may need to be adjusted for you.

Final Thoughts

For me, combining GABA and Inositol has become:

  • A tool for difficult days

  • A recovery aid after intense workouts

  • A mental clarity enhancer

  • A calmness amplifier

But remember: supplements work best when layered on top of disciplined daily habits.

Sunlight. Movement. Clean food. Sauna. Tea. Sleep. Leisure.

Then strategic support when needed.

That’s the formula.

Ready to Take Control of Your Stress and Nutrition?

If you’re serious about improving your health—especially after a major life event—I would love to work with you.

Through my nutrition and fitness coaching at CIDA Fitness, I help clients:

  • Build sustainable nutrition habits

  • Reduce inflammation

  • Improve body composition

  • Manage stress strategically

  • Create long-term cardiovascular resilience

If you’re ready to move from reactive to intentional, reach out to me at www.cidafitness.com and let’s build a plan tailored specifically for you.

Your heart deserves it.

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Gluten-Free: The Key to Healthy Pizza

Pizza has a reputation problem.

Some people see it as comfort food. Others see it as a dietary disaster. The truth? It depends almost entirely on the crust.

After five years working at a major pizza chain back in the 1980s (an experience I genuinely appreciated because it helped me get through college), I saw firsthand what went into commercial pizza dough. Every batch included heavy amounts of low-quality oils—often seed oils, sometimes partially hydrogenated oils, and other highly processed ingredients designed for shelf life and profit margin, not health.

That was an eye-opener.

If you want to know whether a pizza is good for you or not, start with the foundation. The crust is the biggest determining factor. And in my experience, the key to a truly healthy pizza is this:

Make your own crust from scratch — and make it gluten-free.

Why Gluten-Free Is a Game-Changer

Going gluten-free isn’t just a trend. For many people, it can make a real difference in how they feel after a meal.

Here’s why:

1. Easier Digestion

Many individuals experience bloating, brain fog, or sluggishness after consuming conventional wheat-based crusts. Even those without celiac disease may have varying levels of gluten sensitivity. Removing gluten often results in lighter digestion and better energy afterward.

2. Lower Inflammatory Load

Highly processed wheat products can contribute to systemic inflammation, especially when paired with refined oils and additives. A thoughtfully prepared gluten-free crust made from whole-food ingredients avoids much of that burden.

3. Better Ingredient Control

When you make your own dough, you eliminate:

  • Industrial seed oils

  • Hydrogenated fats

  • Dough conditioners

  • Preservatives

You control the fats, the flour quality, and the fermentation process.

That’s powerful.

4. Stable Energy

Many gluten-free crusts use alternative flours like rice flour, tapioca, sorghum, or almond flour. When balanced properly, they can help prevent the heavy carb crash that follows most commercial pizza.

A Proven Recipe: Todd English’s Gluten-Free Pizza Dough

If you want a trusted starting point, I recommend the recipe from award-winning chef Todd English in his 2017 book Todd English’s Rustic Pizza. On pages 12–13, he shares a recipe titled “Gluten-Free Pizza Dough.”

It’s a beautifully structured, chef-crafted formula designed to create a crisp yet tender crust with real flavor and integrity.

Highlights of the Recipe

While I encourage you to grab the book for the full details, here are the core components and method overview:

Key Ingredients:

  • Gluten-free flour blend

  • Xanthan gum (for structure)

  • Active dry yeast

  • Warm water

  • Olive oil

  • Sea salt

  • A touch of sugar (to activate yeast)

Basic Method:

  1. Activate the yeast in warm water with sugar.

  2. Combine dry ingredients thoroughly.

  3. Mix wet and dry ingredients to form dough.

  4. Allow the dough to rest and rise.

  5. Press or roll onto parchment into desired thickness.

  6. Pre-bake before adding toppings.

The result? A crust that actually tastes like real pizza — not cardboard.

This is where healthy pizza begins.

Build It the Right Way

Once you’ve nailed the crust, the rest becomes simple — and fun.

1. Choose a Clean Sauce

Look for:

  • Organic crushed tomatoes

  • No added sugar

  • No seed oils

  • Fresh herbs

Or make your own with olive oil, garlic, basil, and sea salt.

2. Use Quality Mozzarella

Opt for:

  • Fresh mozzarella

  • Whole-milk varieties

  • Minimal ingredients

Quality matters.

3. Load the Vegetables

Think:

  • Arugula

  • Mushrooms

  • Red onions

  • Bell peppers

  • Spinach

Color equals nutrients.

4. Add Powerful Proteins

Two of my favorites:

  • Wild-caught salmon

  • Anchovies

Both provide omega-3 fatty acids that support heart health, reduce inflammation, and elevate your pizza from indulgence to nourishment.

Pizza Without Regret

Pizza doesn’t have to be something you “cheat” with. It can be something you craft with intention.

When you remove the processed crust, eliminate poor-quality oils, and build your pizza on a gluten-free foundation made from scratch, everything changes.

You feel lighter.
You digest better.
You enjoy it more.

That’s what real food does.

Healthy pizza isn’t about deprivation. It’s about upgrading the base.

And once you get that right, the rest is easy.

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Salmon: The World’s Best “Forever Young” Secret

If you’ve followed my work for any length of time, you know I’m a big believer in simple, nutrient-dense foods that deliver powerful results. There’s one food I come back to again and again with clients, athletes, and busy professionals:

Wild salmon.

In fact, if I had to choose one “forever young” food to eat for the rest of my life, it would be salmon (with sardines right beside it).

This isn’t just my opinion. In his book Forever Young, Dr. Nicholas Perricone dedicates significant attention to salmon and sardines as daily staples for vibrant health and youthful aging (see pages 258–259). He is unapologetic about it: these fish are foundational to his anti-inflammatory nutrition plan.

And after years of coaching clients in nutrition and fitness, I agree.

 

Why Salmon and Sardines Are So Powerful

According to Dr. Perricone, salmon and sardines are among the most anti-inflammatory foods you can eat. Chronic inflammation is at the root of:

  • Accelerated aging

  • Wrinkles and skin breakdown

  • Joint pain

  • Cardiovascular disease

  • Cognitive decline

  • Metabolic dysfunction

What makes these fish so special?

1. Rich in Omega-3 Fatty Acids (EPA & DHA)

Salmon and sardines are loaded with long-chain omega-3 fats, particularly EPA and DHA. These fats:

  • Reduce systemic inflammation

  • Support cardiovascular health

  • Improve skin hydration and elasticity

  • Enhance brain function

  • Help regulate mood

  • Support fat metabolism

Dr. Perricone emphasizes that these omega-3s are crucial for maintaining youthful skin and preventing inflammatory damage at the cellular level.

2. High-Quality, Complete Protein

Both salmon and sardines provide complete protein with all essential amino acids. This matters because:

  • Protein supports muscle preservation

  • Muscle mass supports metabolic rate

  • Amino acids help repair tissue and skin

  • Protein stabilizes blood sugar

Stable blood sugar = lower insulin spikes = less inflammation.

That’s a longevity win.

3. Astaxanthin: Nature’s Internal Sunscreen

Wild salmon contains astaxanthin, a powerful antioxidant responsible for its pink color. Astaxanthin:

  • Protects skin from UV damage

  • Reduces oxidative stress

  • Supports eye health

  • Protects mitochondrial function

This is one of the reasons salmon is considered a “beauty from within” food.

4. Brain & Mood Support

DHA is a primary structural fat in the brain. Regular intake supports:

  • Memory

  • Focus

  • Mood stability

  • Long-term cognitive protection

When clients tell me they feel sharper and more balanced after increasing fatty fish intake, it’s not placebo. It’s biochemistry.

5. Cardiovascular Protection

Salmon and sardines help:

  • Lower triglycerides

  • Improve HDL cholesterol

  • Support endothelial function

  • Reduce clotting tendency

  • Decrease inflammatory markers

Dr. Perricone makes it clear: if you want to protect your heart while also improving your appearance, this is the place to start.

“You Can Eat It Every Day”

One of the bold claims in Forever Young is that salmon and sardines are so beneficial that they can be eaten daily without drawbacks.

When sourced properly (wild-caught, low in contaminants), these fish are low in mercury compared to many larger species and provide such a dense concentration of protective nutrients that they become a nutritional foundation.

In my own coaching, I often recommend salmon or sardines at least 4–6 times per week. Some of my most disciplined clients eat them daily and thrive.

The Madonna “Salmon Rejuvenation” Craze

About 15 years ago, pop star Madonna announced she was embarking on a “salmon rejuvenation” program to “knock twelve years off her appearance.”

Now, I’m not a fan of her music or what she represents culturally. But nutritionally? She was on to something.

The idea that salmon could dramatically improve skin, vitality, and overall health wasn’t hype. It was grounded in real biochemistry. The anti-inflammatory effects of omega-3 fats truly do enhance skin tone, elasticity, and cellular resilience.

When celebrities latch onto something evidence-based, it can create a craze. In this case, the craze actually had merit.

A Quote Worth Remembering

Dr. Nicholas Perricone writes in Forever Young that salmon and sardines are among the healthiest foods you can consume daily because of their unmatched anti-inflammatory properties and their ability to protect the body and skin at the cellular level.

He strongly advocates these fish as core staples of a longevity-focused diet, emphasizing that their combination of omega-3 fats and high-quality protein makes them uniquely powerful for preserving youthful structure and function.

That’s not marketing. That’s physiology.

My Personal Take

If you asked me for a “forever young” formula, it wouldn’t be complicated:

  • Strength training

  • Quality sleep

  • Daily movement

  • Deep faith and gratitude

  • And a steady rotation of wild salmon and sardines

Grill it.
Bake it.
Pan-sear it in olive oil.
Pair it with leafy greens, avocado, or roasted vegetables.

Simple foods. Consistently applied.

You don’t need exotic powders or expensive anti-aging creams when you have one of the most powerful rejuvenation foods available at your local grocery store.

Salmon isn’t just food.

It’s fuel for longevity.

And in my opinion, it may be the world’s best “forever young” secret.

 
 

 
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How to Determine If a Food Is Truly High-Protein (And Not Just Marketed That Way)

Let me share something that has completely changed the way I look at food labels.

We live in a time when “high-protein” is stamped on everything — cereals, snack bars, waffles, chips, even desserts. Protein is trending. And because it’s trending, food companies know that if they can get that word on the package, it will sell.

But here’s the truth: many of those foods are not actually high in protein.

They just look like they are.

And if you’re serious about your health, body composition, recovery, and long-term metabolic strength, you deserve better than clever marketing.

The Simple Formula I Use

Here’s a quick and powerful way to determine whether a food is truly high-protein:

👉 Take the grams of protein per serving

👉 Add a zero (multiply by 10)

👉 Compare that number to the total calories per serving

If the new number is much higher than the calories, it’s truly a high-protein food.

If it’s lower — or barely close — it’s not.

This works because protein has 4 calories per gram. When you multiply protein grams by 10, you’re essentially creating a simple comparison that reveals whether protein dominates the calorie profile or not.

Example #1: A Truly High-Protein Food

Let’s say you have a serving of salmon:

  • Protein: 38 grams

  • Calories: 220

Now add a zero to the protein:

38 grams → 380

Compare:

  • 380 (protein x10)

  • 220 (total calories)

380 is far greater than 220.

That means this food is clearly protein-dominant. This is a genuinely high-protein food.

Whole foods like salmon, eggs, lean beef, chicken breast, Greek yogurt — they pass this test easily.

Example #2: The Marketing Trap

Now let’s look at a granola cereal that proudly says “High Protein!” on the front of the box.

  • Protein: 10 grams

  • Calories: 220

Add a zero:

10 grams → 100

Compare:

  • 100 (protein x10)

  • 220 (total calories)

Now we have a deficit.

That means protein is not the dominant macronutrient — calories are coming primarily from carbohydrates and/or fats. Yet the packaging makes you feel like you’re eating a protein-focused food.

This is where many American food companies use clever labeling and questionable marketing tactics. They highlight protein while quietly loading the product with sugar, refined grains, and seed oils.

It creates perception — not reality.

Why This Matters (Especially in the Morning)

Protein is critical for:

  • Muscle preservation

  • Fat loss

  • Blood sugar control

  • Cortisol regulation

  • Satiety and appetite control

  • Long-term metabolic health

When you start your morning with a truly high-protein meal, you stabilize your physiology instead of chasing energy crashes.

As someone who deeply values metabolic health and recovery, I can tell you this — your first meal sets the tone for the day.

A protein-dominant breakfast beats a “protein-flavored carbohydrate” every single time.

Whole Foods Usually Win

Notice something important:

The foods that pass this test are typically minimally processed whole foods.

The foods that fail?
Usually ultra-processed products with flashy labels.

That’s not an accident.

Real food doesn’t need marketing tricks.

What I Encourage You To Do

From now on:

✔ Always read the nutrition label
✔ Use the “add a zero” formula
✔ Compare protein dominance to total calories
✔ Prioritize protein at your first meal of the day

This small habit can completely change how you shop, how you eat, and how you structure your meals.

Don’t let packaging decide your nutrition.
Let math decide.

And once you start using this method, I promise you — you’ll never look at a “high-protein” label the same way again.

Stay strong.
Stay intentional.
And fuel your body with purpose.

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Nothing Beats Liver

The other day I sent my son, Marcos, a text with a picture of beef liver and sauerkraut that I had just finished preparing as a meal. He said, “what in the world in that? It does not look too appealing.”

I told him that beef liver as well as sauerkraut are some of the most nutritionally dense foods you can eat, especially for someone recovering from a heart attack or a college soccer athlete.

You see, beef liver is like a powerhouse multivitamin that delivers more nutrients than the majority of other foods, but in a very absorbable whole food form. Here’s the breakdown:

  1. Vitamin B Support (B6, B12, Folate) – supports red blood cell production; helps oxygen delivery throughout the body; good for nerve health; and aids in energy levels. (this is especially important after a heart attack when oxygen efficiency and cellular energy are compromised).
  2. Vitamin A – supports immune function and tissue repair; helps regulate inflammation (this is
    very important); and assists with healthy blood vessel lining. (this is important for healing
    arterial tissue after damage, which is the main strategy to heal your body after a cardio event).
  3. CoQ10 – essential for heart muscle energy production; supports mitochondrial production. (the heart is one of the most energy-demanding organs in the body, and CoQ10 is often significantly reduced or totally depleted after a heart attack, and especially with statin use. Most doctors won’t tell you this little detail, so it’s important to consume beef liver on a regular basis (one or twice every 2 weeks) and to aggressively supplement with CoQ10 (around 200 – 300 mg per day). Otherwise, you will feel very tired every day.
  4. Iron – improves oxygen transport; enhances stamina and recovery; and prevents anemia-related fatigue (remember, better oxygen delivery = less strain on the heart during healing). Doing breathing exercises significantly helps in this area too.
  5. Copper & Zinc Balance – Copper supports blood vessel elasticity and collagen formation; Zinc helps with immune function, wound healing, and testosterone production. (these 2 mightly minerals help maintain strong, flexible arteries).
  6. Choline – supports liver detoxification (this is important since statin use causes inflammation to the liver); helps manage homocysteine levels (a cardiovascular and inflammation risk marker); and it’s important for heart and brain recovery. (this is critically important since statin use has been known to cause brain fog and other cognitive issue and inflammation to the liver). And again, most doctors won’t mention this to you either.
  7. Protein & Amino Acids – provides glycine and methionine; supports muscle repair and connective tissue health. (this is very important to rebuild tissues and supports metabolic stability). Athletes will find beef liver appealing because it will have a different amino acid profile compared to red meat, chicken, and fish. It’s good for variety of amino acids.

In summary, consuming beef liver on a regular basis (once per week) after a cardio event
or for athletic training, it will help you with enhancing cellular energy, oxygen delivery and efficiency, tissue and arterial repair, mental clarity and better mood, and helps calm chronic inflammation.

And here’s one of the best benefits of beef liver . . . it is way cheaper to purchase than steak, chicken, lamb, or fish. This is a good thing since the prices of groceries have become outrageous in the past few years.

Additionally, preparing beef liver is important too; many people complain it is hard to eat because of the bad taste. I simply add lots of spices, such as pepper, salt, and paprika. You can even mix a little ground beef to harmonize the flavor. A good side dish is any type of fibrous carb, like spinach or broccoli. Sauerkraut is also an excellent side dish since it is a fermented food and is very beneficial to your gut health.

Remember, eating beef liver on a regular basis isn’t about being extreme — it’s about giving your body the nutrients it needs to heal well. When done intentionally, and rotating with other superfoods like sardines and salmon, it can be a powerful strategy in heart recovery, long-term wellness, and athletic performance.