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February 01.2024
1 Minute Read

Calories or Macros

Calories or Macros

Calories or Macros: A nutritionist explains which works best for weight loss or building muscle

Whether tracking macros or counting calories, you’ll need to get used to recording everything you eat and drink daily.

While reducing calorie intake is a proven way to reduce your weight, there’s no shortage of diets promising the same results but with more flexibility. One such popular diet is “If It Fits Your Macros” (IIFYM), which offers users less restriction in what they eat, while still guaranteeing results.

Rather than counting calories, IIFYM counts the daily macronutrients (fats, carbohydrates, and proteins) found in the foods and drinks we consume. Many people like the diet because it offers flexibility and allows them to consume any food as long as it fits into their daily macronutrient (“macro”) requirements.

However, there’s currently no scientific research that has specifically examined whether counting macros is as effective as other methods in achieving different weight goals.

Past research has looked into the effects of reducing or manipulating individual macros for weight loss, such as comparing the effect of consuming a low-fat versus low-carbohydrate diet or comparing four diets containing different proportions of fat, carbohydrate and protein. Ultimately, researchers found no significant, long-term difference between the diets on how much weight they helped people lose) – and all are difficult to adhere to in the long term.

As such, this makes it difficult to know whether counting calories or macros is more useful when it comes to your different body weight goals.

WEIGHT LOSS

The basic principle to achieving weight loss is eat less energy than your body requires on a daily basis and you will lose weight. Any diet can lead to weight loss as long as this basic principle is applied.

The tricky part is establishing what our energy requirements really are.

The most practical and accurate measure of this, indirect calorimetry (a measurement of the gases that we breathe from which energy expenditure can be estimated), is still not 100% accurate. And the prediction equations commonly used in dietary counselling and by online apps to set calorie intake goals for weight loss are even more inaccurate. This is especially so in those who are overweight or obese due to the equations being based on body weight, and not taking account of fat mass.

But whether you’re counting calories or macros, you still need this starting point to work from to keep within your targets. While our actual energy requirements are uncertain and can vary greatly depending on how active we are, our requirements for macronutrients are more certain, based on government guidelines.

An advantage of counting macros is that it ensures that some essential nutrients are incorporated into your diet, instead of focusing solely on calories.

Counting calories takes no account of nutrients. And while it seems obvious that choosing wholesome nutritious sources of calories is better than processed, high-sugar and saturated fat foods, you could hypothetically eat seven chocolate bars (each worth 228 calories, a total of 1,596 calories) and still lose weight if your total energy expenditure is around 2,000 calories a day.


Macro calculations are estimated based on body weight, height and activity levels and can be adjusted to your weight goal. While fewer restrictions on what to eat may be a bonus for some on IIFYM, for others keeping track of macro intake and hitting those targets can be difficult and time consuming.

Tracking both macros and calories can be time consuming.

Whatever you’re counting you’ll require an affinity for reading food labels and keeping a record of all foods and fluids consumed throughout the day. While there are numerous online nutritional databases and apps that help you track macros and calories, they may not always be accurate either.

Plus there’s the added complication that we may not actually absorb all of the energy or nutrients that food labels list, making it even harder to meet specific targets.

Additionally, neither method will guarantee that you meet all of your other nutrient requirements. For example, as macros only focus on carbs, protein and fats, they may overlook the importance of other vitamins and minerals, such as vitamin A, which are essential for staying healthy and preventing deficiencies. Unless combined with dietary advice about making permanent changes to a healthy balanced diet, neither method is a long-term solution to weight loss or maintenance.

MUSCLE GAIN

On the opposite end of the spectrum are people looking to gain weight to build muscle. Someone looking to gain muscle would need to increase their basic daily protein intake to around 1.2-1.7 grams of protein per kilogram of body weight for muscles to repair any micro-damage that occurs from resistance or strength training which is necessary for muscle growth.

As well as protein, energy and carbohydrate needs must also be met to ensure the body has enough fuel available to work out. This is where keeping track of macros, instead of counting calories, could be useful to ensure all protein and carbohydrate requirements are met.

Timings of macros are also important for muscle growth. Research shows regular protein intake throughout the day and after exercise, rather than large single doses, is recommended for muscle growth and refueling.

Ultimately, which method you choose for altering body weight and composition depends on your goals and how motivated and tech savvy you are. If you are keen to learn more about the nutrients in the food you are eating then counting macros may be for you. For those who find endless counting and monitoring tedious it may be easier to follow more general guidance for weight loss or maintenance or for bulking up.

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08.20.2025

Aging with Grace: How Your Everyday Choices Shape Your Future

Friend to friend, here’s the truth: aging isn’t just something that happens to us—it’s something we can influence every single day.It’s Not All About Your GenesWe’ve all heard the big conversations about genetics, hormones, gut health, and nutrition. And yes, they matter. But here’s the part that doesn’t always make headlines: the way you live your everyday life—the things you do without even thinking—can have just as much impact on how you age.I like to think of it this way: lifestyle is the conductor of your body’s orchestra. It keeps everything in rhythm—your mitochondria (your little energy factories), your hormones, your immune system—and it determines whether the music plays in harmony… or not.So, what are the biggest lifestyle factors that quietly shape our biological clock? Let’s walk through them together.1. Move Your Body: The Right Kind of StressWhen I say “exercise,” some people immediately think of sweaty gym sessions or punishing routines. That’s not what I’m talking about here. I’m talking about movement that challenges your body just enough—what scientists call a “hormetic stress.”Think of it like this: a little bit of stress in the right dose actually teaches your cells to become stronger. Exercise—both aerobic (like brisk walking, swimming, cycling) and anaerobic (like strength training)—creates a short burst of oxidative stress that wakes up your body’s own antioxidant defense system. Over time, this lowers the chronic oxidative stress that drives aging and keeps your mitochondria healthy (PubMed).And it’s not just about energy. Regular movement is linked to longer telomeres—the protective caps on your DNA that naturally shorten with age (PubMed).Friendly tip:Aim for 150 minutes a week of movement you enjoy.Add in two or three strength-training sessions to keep your muscles and bones strong (especially important for women over 40).Sprinkle in a little “get-breathless” cardio once or twice a week for a mitochondrial boost.2. Sleep: Your Nightly Reset ButtonSleep is your body’s chance to repair, restore, and reset. It’s not a luxury—it’s essential maintenance.At night, your brain literally cleans itself. The glymphatic system (think of it as your brain’s housekeeping crew) works harder while you sleep, clearing out waste products like beta-amyloid proteins that can build up over time (PubMed).Poor sleep—whether it’s from stress, shift work, or sleep apnea—has been linked to shorter telomeres and faster biological aging (PubMed).Friendly tip:Keep a consistent bedtime and wake-up time (yes, even on weekends).Get morning sunlight to anchor your circadian rhythm.Keep your bedroom cool, dark, and quiet.Avoid intense workouts, Vitamin B, or caffeine late in the day if you’re sensitive to them.I tell my clients: protect your sleep like you’d protect your phone battery—don’t let it drain to zero.3. Stress: The Sneaky AgitatorWe all know stress ages us—but it’s not just a feeling. Chronic stress changes your biology.When you’re stressed all the time, your body pumps out cortisol and adrenaline in ways that disrupt your hormones, damage your cells, and keep inflammation simmering. This ongoing “wear and tear” is called allostatic load, and it’s strongly linked to faster aging and higher disease risk (PubMed).There’s also a fascinating link between chronic stress and telomere shortening. High perceived stress can make these DNA caps erode faster, essentially speeding up your cellular clock (PubMed).Friendly tip:Practice mini stress resets during the day. Two minutes of slow breathing, a quick walk outside, or even a “physiological sigh” (two short inhales, one long exhale) can bring cortisol back into balance.Consider mindfulness or compassion meditation—these practices have been shown to lower inflammation and help you respond to stress with more grace (PubMed).Remember: stress isn’t always the enemy—it’s the unrelenting stress without recovery that causes harm.4. Spirituality & Community: Your Hidden Longevity SuperpowerThis one often gets overlooked, but it’s huge. Human connection is as vital as diet or exercise when it comes to longevity.Research shows that strong social bonds can reduce your risk of dying from any cause by as much as 50%—that’s on par with quitting smoking (PubMed). And it’s not just about the number of people you know—it’s about the quality of those relationships.Spirituality, purpose, and belonging light up areas of the brain linked to joy and resilience. Acts of love and compassion actually change our brain activity on MRI scans (PubMed).Friendly tip:Make connection a habit, not an afterthought. Schedule weekly coffee dates, join a book club, or volunteer.If you’re spiritual, lean into it. If not, create your own rituals that bring meaning and connection.Practice gratitude—it shifts your perspective and improves emotional well-being.A Simple Starting PlanIf you’re wondering, Where do I start?—here’s a gentle, doable approach:Week 1–2:Move your body 20–30 minutes most days.Protect your bedtime and morning routine.Add two “pause moments” for stress relief.Schedule one connection activity this week.Week 3–4:Add a little intensity to one workout.Refine your wind-down routine at night.Try a short compassion meditation twice a week.Deepen a relationship—call, write, or meet in person.The Heart of It AllHere’s the truth: aging isn’t a countdown—it’s a becoming. Every walk you take, every night you protect your sleep, every breath you use to calm your nervous system, and every moment you connect with someone you care about—these are the choices that keep you vibrant and resilient for decades to come.You have more influence over your biological age than you’ve been told. And the best part? It’s not about perfection—it’s about showing up for yourself, little by little, every day.

08.13.2025

Liposomal vs L-Glutathione: Why Form Matters for Chronic Disease Prevention

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This leads to mitochondrial dysfunction, DNA and protein damage, and inflammation—the root of nearly all chronic diseases.Research has linked oxidative stress and glutathione depletion to:Insulin resistanceAccelerated brain agingIncreased risk of cardiovascular eventsCellular senescence (damaged cells that don’t die off)Simply put, when your antioxidant defenses go down, inflammation goes up—and disease takes hold.Liposomal Glutathione vs L-Glutathione: What’s the Difference?You may have seen both L-glutathione and liposomal glutathione on supplement shelves. But here's the key difference:❌ L-Glutathione (basic form):Broken down by stomach acidPoorly absorbed by the bodyLow bioavailability = minimal impact✅ Liposomal Glutathione (advanced form):Encapsulated in protective lipid spheres (liposomes)Absorbs through the gut lining directly into the bloodstreamHigher cellular uptake and effectivenessProtects against degradation in the GI tractLiposomal delivery = real results. If you’ve taken glutathione in the past and didn’t feel anything, there’s a good chance it was L-glutathione—which your body never truly absorbed.That’s why liposomal glutathione benefits go far beyond the standard form. Clinical studies confirm its superior bioavailability and impact on immune health, detox pathways, and inflammation control.How Glutathione Supports the Immune System and AutoimmunityLow glutathione doesn’t just make you tired and inflamed—it weakens your immune defenses.Glutathione is deeply involved in regulating immune system activity. It helps:Protect immune cells from oxidative damageMaintain immune tolerance (important in autoimmune conditions)Improve antioxidant capacity during infection or flare-upsLimit inflammatory cytokines that trigger diseaseFor those struggling with autoimmune diseases, supporting glutathione is a game-changer. It can help modulate immune responses, reduce flare severity, and protect tissues from further damage.How to Boost Glutathione NaturallySupporting your body's glutathione levels doesn’t always mean you need a supplement—but if you’re already struggling with symptoms or chronic illness, a quality glutathione detox supplement is a smart move.Here are smart ways to raise glutathione:1. Use Liposomal Glutathione for High AbsorptionThis form bypasses digestive breakdown and delivers glutathione directly to your cells.2. Take Glutathione PrecursorsN-acetylcysteine (NAC)GlycineAlpha-lipoic acid These help your body synthesize glutathione internally.3. Eat Sulfur-Rich, Antioxidant FoodsBroccoli, garlic, onions, kale, arugulaGrass-fed meats, eggs, and organ meatsCruciferous vegetables and fermented foods4. Practice Lifestyle Habits That Raise GSHIntermittent fastingHigh-intensity interval training (HIIT)Quality sleep and stress reductionAvoid smoking, alcohol, and chemical-laden personal careTogether, these approaches form a natural glutathione support plan that builds resilience and helps fight chronic illness from the root.The Bottom LineGlutathione is one of the most powerful healing molecules your body makes—and liposomal glutathione is the most effective way to supplement it.If you're dealing with inflammation, fatigue, blood sugar swings, brain fog, or autoimmunity, your glutathione levels may be depleted. The right form of glutathione could be the missing piece in your chronic disease recovery or longevity plan.Don’t waste time or money on L-glutathione that your body can’t absorb. Instead, reach for liposomal glutathione and give your cells the antioxidant support they need to detox, repair, and thrive.📚 References:Richie, J. P., et al. (2015). Eur J Nutr, 54(2), 251–263.Wu, G., et al. (2004). J Nutr, 134(3), 489–492.Forman, H. J., & Zhang, H. (2021). Chem Biol Interact, 333, 109325.Hageman, G. J., et al. (1999). Clin Chim Acta, 274(1), 1–26.Sekhar, R. V., et al. (2011). Am J Clin Nutr, 94(3), 847–853.Zarkovic, N., et al. (2001). Clin Chim Acta, 305(1-2), 1–7.

08.06.2025

Can Yogurt Really Lower Your Cancer Risk? Harvard Researchers Say It Might! 

In the world of functional medicine, we often say that healing starts in the gut. But what if something as simple as a weekly cup of yogurt could significantly lower your risk of cancer?Groundbreaking research out of Harvard in 2024 is giving us one more reason to prioritize gut health—and this time, the focus is on yogurt and its powerful connection to colon cancer prevention.🧪 What the Study FoundThis large-scale prospective study, conducted by researchers at Harvard and published in early 2024, followed over 132,000 participants across several years, including both men and women from the Health Professionals Follow-Up Study and the Nurses’ Health Study.The key finding?Individuals who consumed two or more servings of yogurt per week had a 20% reduced risk of developing right-sided, Bifidobacterium-positive colorectal cancer.Here’s why this matters:This particular subtype of colorectal cancer is more aggressive, develops on the right side of the colon, and is often diagnosed at later stages.It is increasingly common in adults under 50, contributing to the rising incidence of early-onset colorectal cancer, a growing public health concern.These tumors are associated with the presence (or absence) of specific gut bacteria, including strains of Bifidobacterium, highlighting a possible microbiome-cancer axis.In essence, yogurt consumption seemed to create an internal environment less favorable for tumor development, especially for subtypes linked to microbial imbalances.🧬 What’s the Connection Between Yogurt and Colon Cancer?The researchers propose several biological mechanisms that explain the protective association:1. Yogurt Delivers Beneficial ProbioticsYogurt contains live cultures, primarily Lactobacillus and Bifidobacterium, which are known to:Reinforce the intestinal barrier (helping prevent leaky gut),Reduce gut inflammation, andPromote the production of short-chain fatty acids (SCFAs) like butyrate, which have anti-cancer properties.2. It Balances the Microbial EcosystemPeople who ate more yogurt were less likely to harbor cancer-associated microbial patterns, particularly those linked to pro-inflammatory or DNA-damaging species such as Fusobacterium nucleatum. This bacterium has been increasingly implicated in colorectal tumorigenesis.By increasing beneficial microbes, yogurt may help crowd out pathogenic bacteria and reduce cancer-promoting metabolites.3. Modulation of Immune and Inflammatory PathwaysThe gut microbiome plays a key role in educating the immune system. A healthier microbial environment, supported by regular yogurt intake, may help regulate immune surveillance, reduce chronic inflammation, and prevent unchecked cellular proliferation—a hallmark of cancer.4. Yogurt’s Role in pH and Enzyme RegulationCertain yogurt cultures produce lactic acid, which lowers colonic pH. A more acidic colon can:Reduce the activity of carcinogenic enzymes,Inhibit harmful bacterial overgrowth,And support detoxification pathways that keep the colon healthy.🧠 Why Functional Medicine Cares About ThisIn functional health, we view the gut as the central hub of health—impacting everything from immune regulation and hormone balance to brain function and cancer prevention.This study is a perfect illustration of that philosophy in action:It connects a simple dietary choice (yogurt) to a complex biological outcome (cancer risk).It shows how the gut microbiome acts as a mediator between food and disease.And it reminds us that prevention often begins with small, consistent habits.🥣 How to Choose the Right YogurtNot all yogurt is created equal. To get the full benefits seen in the study, keep these tips in mind:Look for “live and active cultures” on the label—these are the probiotics doing the heavy lifting.Avoid added sugars, which can fuel harmful gut bacteria. Stick to Organic plain Greek, no flavors which often have bad sweeteners and chemicals.Opt for organic, grass-fed yogurt when possible to minimize exposure to hormones and antibiotics. Aldi has an affordable non-GMO Organic Greek Yogurt, or try your local health food store.  Walmart is also starting to carry more healthy options.Dairy-sensitive? Coconut or almond milk yogurts with added live probiotics are great alternatives—but check that they’re not loaded with starches or gums that are unhealthy for your gut.Simple Ways to Eat More Yogurt:Add it to your morning chia bowl with berries and hemp seeds, see Chia Pudding for a healthy chia pudding recipe, and replace the plant based milk with Organic plain Greek yogurt.Use it as a base for savory dips or dressings (try it with lemon, garlic, and dill).Blend it into a gut-healing smoothie with spinach, collagen peptides, and green apple.Stir in cinnamon or unsweetened organic cacao powder for a blood sugar-friendly dessert.🧬 Final ThoughtsThis study doesn't claim that yogurt is a cure or a guaranteed shield against cancer. You can’t avoid disease with an unhealthy diet.  But it does add to the growing body of research suggesting that your microbiome matters, and that what you eat can shape it in powerful ways.When you consistently feed your body foods that nourish your gut, like yogurt, you're not just managing digestion—you’re supporting your immune system, lowering inflammation, and possibly reducing your long-term cancer risk. If you want to learn more, email me at kimlarson@larsonhealthweightloss.com and I can share more insights to help you heal and nourish your body.So next time you're in the dairy aisle, remember: That small cup of Organic plain full fat Greek yogurt may be doing more for you than you think. Find Delicious Recipes, Insightful blogs about Health, workouts, and my podcast at LarsonHealthWeightLoss.com. Organic Greek Yogurt RecipesSavory1. Savory Greek Yogurt & Avocado Gut-Healing Dressing🥣Why It’s Gut-Healing:Greek yogurt delivers Lactobacillus and Bifidobacterium.Avocado provides anti-inflammatory monounsaturated fats.Garlic and lemon support liver detox and antimicrobial action.Ingredients:1 cup plain organic full-fat Greek yogurt1 ripe avocado1 garlic clove, minced2 tbsp fresh lemon juice2 tbsp extra virgin olive oil2 tbsp chopped fresh dill or parsley1/4 tsp sea saltWater to thin (as needed)Directions:Blend all ingredients in a high-speed blender until smooth.Thin with water to desired consistency.Use as a salad dressing, dip for veggies, or topping for grilled proteins.🍧 2. Turmeric-Spiced Greek Yogurt Bowl (Anti-Inflammatory Snack)Why It’s Gut-Healing:Turmeric helps modulate inflammation via the NF-κB pathway.Black pepper enhances curcumin absorption.Yogurt offers live probiotics for microbial balance.Ingredients:3/4 cup plain organic Greek yogurt1/4 tsp ground turmericPinch of black pepper1/4 tsp cuminPinch of sea salt1 tsp extra virgin olive oilOptional: chopped cucumber or shredded carrotDirections:Stir spices and olive oil into yogurt until fully combined.Top with grated or chopped fresh veggies for crunch.Enjoy as a side dish or light meal.🍲 3. Healing Bone Broth & Yogurt Soup (Savoury Gut Reset)Why It’s Gut-Healing:Bone broth contains glutamine, glycine, and collagen to repair the gut lining.Greek yogurt added after cooking boosts probiotic content.Ginger and garlic reduce gut inflammation.Ingredients:2 cups organic bone broth (chicken or beef)1/2 cup plain organic Greek yogurt (room temperature)1 garlic clove, minced1 tsp freshly grated ginger1 tbsp lemon juice1 tbsp extra virgin olive oil1 tbsp chopped parsley or cilantroPinch of sea salt and cracked pepperDirections:In a small pot, heat bone broth with garlic and ginger until simmering (10 min).Let it cool slightly, then stir in lemon juice and olive oil.Add Greek yogurt off heat to preserve probiotics.Sprinkle with herbs and serve warm.🥒 4. Greek Yogurt Tzatziki (Microbiome-Boosting Dip)Why It’s Gut-Healing:Combines yogurt and prebiotic-rich cucumber and garlic.Raw garlic acts as a natural antimicrobial and supports detox.Ingredients:1 cup organic Greek yogurt1/2 cucumber, finely grated (squeeze excess water)1 garlic clove, minced1 tbsp extra virgin olive oil1 tbsp lemon juice1 tbsp fresh dill, mint, or parsleySea salt to tasteDirections:Mix all ingredients in a bowl until well combined.Chill for 30 minutes to meld flavors.Serve with veggie sticks, seed crackers, or as a side with grilled wild salmon or lamb.🌿 5. Yogurt-Marinated Wild Salmon (Omega-3 + Probiotic Power)Why It’s Gut-Healing:Yogurt helps tenderize protein and infuses it with probiotics.Salmon offers powerful omega-3s to reduce inflammation.Garlic and lemon support digestion.Ingredients:2 wild-caught salmon filets1/2 cup organic Greek yogurt2 tbsp lemon juice1 garlic clove, minced1 tbsp extra virgin olive oil1/2 tsp smoked paprikaSea salt and pepper to tasteDirections:Mix marinade ingredients and coat salmon. Marinate for 1–2 hours in the fridge.Bake at 375°F (190°C) for 12–15 minutes until salmon flakes easily.Serve with roasted vegetables or a warm quinoa tabbouleh.Treat🥣1. Blueberry Chia & Greek Yogurt Parfait (Sweet + Prebiotic Fiber)Why It’s Gut-Healing:Blueberries support microbial diversity.Chia seeds feed good gut bacteria and support healthy elimination.Yogurt provides live probiotics and protein.Ingredients:3/4 cup plain organic Greek yogurt1/2 cup fresh or frozen wild blueberries1 tbsp chia seeds1/2 tsp cinnamon1 tsp raw honey or monk fruit (optional)Optional toppings: shredded coconut, ground flax, or chopped walnutsDirections:In a jar or bowl, layer yogurt, chia seeds, and blueberries.Sprinkle with cinnamon and sweeten if desired.Let sit 10–15 minutes (or overnight) to allow chia to thicken.Top with healthy fats or nuts for a more filling option.🍧 2. Gut-Healing Greek Yogurt “Cheesecake” Bowl (Dessert Alternative)Why It’s Gut-Healing:Probiotic-rich yogurt replaces cream cheese.Ground flax provides lignans and omega-3s.Cinnamon helps regulate blood sugar and supports digestion.Ingredients:3/4 cup full-fat plain Greek yogurt1 tbsp almond butter1 tbsp ground flaxseed1/2 tsp cinnamon1/2 tsp vanilla extract1 tbsp crushed walnuts or pecans1 tbsp mashed raspberries or low-sugar berry jamDirections:Stir together yogurt, almond butter, flaxseed, cinnamon, and vanilla until smooth.Top with walnuts and a spoonful of mashed berries or jam.Enjoy chilled as a dessert, snack, or post-workout recovery bowl.🍯 3. Lemon Ginger Honey Yogurt Elixir (Cold-Fighting Tonic)Why It’s Gut-Healing:Yogurt supports gut lining and immune defenses.Ginger and lemon are antimicrobial and support detox.Raw honey offers enzymes and prebiotic oligosaccharides.Ingredients:3/4 cup Greek yogurt1 tsp fresh grated ginger1 tbsp lemon juice1 tsp raw manuka honeyPinch of cinnamon or turmeric (optional)Directions:Mix ingredients until smooth.Consume slowly, ideally in the morning or during immune stress.Optional: thin with a bit of warm (not hot) herbal tea for a sippable tonic.🥬 4. Cucumber-Dill Greek Yogurt Salad (Savory Probiotic Side)Why It’s Gut-Healing:Raw cucumber provides prebiotic fiber.Yogurt and herbs reduce gut inflammation.Dill and garlic support digestion and microbial balance.Ingredients:1 cup organic Greek yogurt1 cup thinly sliced cucumber1 garlic clove, minced2 tbsp chopped fresh dill1 tbsp lemon juice1 tbsp olive oilSea salt and pepper to tasteDirections:Combine all ingredients in a bowl.Chill for 15 minutes to blend flavors.Serve as a side to fish, chicken, or lentils.🍨 5. Greek Yogurt Freezer Bites (Sweet & Cooling Snack)Why It’s Gut-Healing:Yogurt + berries = probiotic + antioxidant combo.Coconut flakes and cacao nibs add prebiotic fiber and healthy fat.Ingredients:1 cup organic Greek yogurt1/2 cup chopped berries (blueberries, raspberries, strawberries)1 tbsp coconut flakes1 tbsp cacao nibsOptional: a touch of stevia or monk fruitDirections:Line a baking sheet with parchment paper.Spoon dollops of yogurt onto the paper and top each with berries, coconut, and cacao.Freeze until firm (about 1 hour).Store in a sealed container in the freezer and enjoy as needed.🧠 BONUS: Build-Your-Own Functional Yogurt Bowl FrameworkMix and match based on your health goals:Gut-Healing:Greek yogurt + kiwi + chia seeds + coconut flakes + gingerBlood Sugar Balance:Yogurt + cinnamon + almonds + berries + hemp seedsHormone-Supportive:Yogurt + ground flax + pomegranate + Brazil nutsAnti-Inflammatory:Yogurt + turmeric + black pepper + olive oil drizzle + walnuts

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