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Allulose vs Erythritol: How to Choose the Best Low-Calorie Sweetener



Allulose vs Erythritol

Are you looking for a healthier alternative to sugar that can still satisfy your sweet tooth? If so, you may have heard of allulose and erythritol. These two non-nutritive sweeteners are becoming increasingly popular in the world of healthy baking and low-carb diets. But which one is better for you (allulose vs erythritol)? In this article, we’ll take a closer look at allulose vs erythritol and compare their benefits and drawbacks.

What are allulose and erythritol?

Allulose and erythritol are both popular low-calorie sugar substitutes used in baking, cooking, and beverages. They provide a sweet taste similar to sugar while delivering few to no calories.

Allulose is a rare sugar that is found naturally in small amounts in certain foods like jackfruit, figs, and raisins. It can also be produced commercially from corn and is about 70% as sweet as sugar.

Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It can also be commercially produced by fermenting glucose from corn or wheat. Erythritol provides about 60–80% of the sweetness of regular sugar.

Both allulose and erythritol have minimal impact on blood glucose and insulin levels, despite having a sweet taste. This makes them popular alternatives to sugar for people with diabetes or those following low-carb or keto diets.

While allulose and erythritol share some similarities, there are important differences in terms of taste, baking functionality, digestion, and more. Read on as we compare these two low-calorie sweeteners.

Nutrition Profile and Calories

Allulose and erythritol are essentially calorie-free and have little effect on blood sugar:

  • Calories: Allulose has about 0.2–0.4 calories per gram, while erythritol has 0.6 calories per gram.
  • Net carbs: allulose has 0.2–0.4 g net carbs per serving, and erythritol has 0g net carbs.
  • Blood sugar impact: Neither allulose nor erythritol raises blood glucose or insulin levels.
  • Absorption: Most consumed allulose and erythritol pass through the body unabsorbed.

So in terms of carb content, calories, and impact on blood sugar, both sweeteners are excellent low-carb, keto-friendly options.

Taste and Use in Baking

Allulose and erythritol each have their own taste characteristics and roles in baking:

  • Taste: Allulose tastes nearly identical to regular sugar. Erythritol has a mild cooling aftertaste.
  • Baking functionality: Allulose performs like sugar in baking for browning and texture. Erythritol does not brown or caramelize.
  • Best uses for allulose: Ideal as a 1:1 sugar replacement for caramel, frostings, syrups, and more.
  • Best uses for erythritol: Excellent paired with allulose in recipes. Provides volume and bulking.

A combination of allulose for taste and erythritol for structure is a winning recipe in low-carb baking.

Benefits and Drawbacks

Here are the main benefits and potential drawbacks of each sweetener:


Allulose Benefits

  • Identical taste and performance to sugar
  • Won’t spike blood sugar or insulin
  • Provides bulk and texture in baking
  • The lowest-calorie sugar substitute available

Potential Allulose Drawbacks

  • Can cause mild digestive discomfort if over-consumed
  • More expensive than other sweeteners
  • Harder to find in stores than erythritol

Erythritol Benefits

  • Cooling taste help enhance fruit flavors
  • It works well when combined with allulose
  • Widely available and most affordable natural sweetener

Potential Erythritol Drawbacks

  • Cooling aftertaste may not always be desirable
  • Can cause stomach upset in large amounts
  • Does not caramelize or brown like sugar

Safety and FDA Approval

Both allulose and erythritol are considered safe and are FDA approved:

  • GRAS status: Allulose and erythritol have GRAS status (generally recognized as safe)
  • Well-tolerated: The greatest safety concern is digestive discomfort if overconsumed. Otherwise, both are well tolerated.
  • Non-caloric sweetener: The FDA recognizes allulose and erythritol as non-caloric sweeteners.
  • Diabetes-friendly: Neither affects blood glucose levels, making them ideal for people with diabetes.

When consumed in moderation, both sweeteners appear to be safe. Those sensitive to FODMAPs may experience more digestive issues.

Cost and Availability

Allulose is more expensive and harder to source than erythritol currently:

  • Allulose: Roughly $0.50 per ounce. Sold at health food stores or online.
  • Erythritol: Around $0.20 per ounce. Available at most grocery stores.
  • Trends: Allulose is becoming more mainstream and may come down in price. Erythritol has become very widely accessible.

With its virtually identical taste and caramelization to sugar, allulose is gaining significant popularity despite the higher cost. Erythritol remains the most economical natural sugar substitute.

Allulose vs Erythritol: Key Differences

TasteIdentical to sugarCooling aftertaste
Sweetness70% as sweet as sugar60–80% as sweet as sugar
Calories per gram0.2-0.40.6
Net carbs0.2-0.4g0g
Blood sugar impactNoneNone
Baking performanceBrowns and caramelizesDoes not brown or caramelize
Best uses1:1 sugar replacementCombined with allulose
DigestionMostly unabsorbedMostly unabsorbed
Allulose vs Erythritol

FAQs About Allulose vs Erythritol

Is allulose or erythritol better for keto diets?

Both are excellent keto sweetener choices since they don’t impact blood sugar or insulin and have minimal net carbs. Allulose tastes more like real sugar.

Which is healthier – allulose or erythritol?

They have very similar health profiles. Consumed in moderation, they are both considered safe. Those sensitive to FODMAPs may tolerate erythritol better.

What’s the best way to use allulose and erythritol together?

A combo of 1 cup allulose and 1/2 cup erythritol perfectly mimics the taste, volume, and texture of 1 cup of sugar in recipes.

Can I use allulose or erythritol 1:1 for sugar?

Allulose can replace sugar 1:1 in any recipe. Erythritol needs to be cut with allulose or another liquid sweetener for ideal results.


Which is better for diabetes – allulose or erythritol?

Both are excellent sugar substitutes for people with diabetes since they do not spike blood sugar or insulin at all.

The Best Low-Calorie Sweetener

Based on its incredibly close taste and performance to real sugar, allulose edges out erythritol as the winner. However, erythritol is a close second option that offers affordability and accessibility.

The ideal solution is to use a blend of allulose and erythritol together to achieve the perfect taste and texture in low-carb baking. Taking advantage of both sweeteners gives you the flexibility to mimic sugar in all recipes.


Discover the Irresistible Crunch: How to Make Homemade Cinnamon Chips at Home!




cinnamon chips

Cinnamon baking chips are a versatile way to add cinnamon flavor to everything from cookies and cakes to muffins, breads, and more. Store-bought cinnamon chips often contain lots of added sugar and preservatives. Luckily, cinnamon baking chips are easy and inexpensive to make at home.

This article will teach you how to make homemade cinnamon baking chips from scratch. We’ll cover everything, from ingredients to storage tips. Read on to learn how to bake cinnamon goodness into all your favorite treats!

What are cinnamon baking chips?

Cinnamon baking chips are small chunks or drops of cinnamon-flavored dough that can be baked into crunchy, sweet chips. They have a similar texture to chocolate chips but with a warm cinnamon sugar flavor instead.

Cinnamon baking chips add a nice crunch and spice to all kinds of baked goods and desserts. Mix them into recipes for cookies, muffins, breads, coffee cakes, pancakes, and more. Or simply enjoy their crispy cinnamon goodness by the handful straight from the baking sheet!

Benefits of Cinnamon

Cinnamon is known to offer many health benefits. Here are some of the top evidence-based benefits of cinnamon:

  • High in antioxidants: it contains polyphenols and phenolic acid, which protect cells from damage.
  • Anti-inflammatory properties: can reduce inflammation markers associated with heart disease and other conditions.
  • May lower blood sugar levels: Small amounts have been shown to improve insulin sensitivity and glucose metabolism.
  • Has antimicrobial effects: Lab studies display antiviral, antifungal, and antibacterial abilities against common infections and pathogenic bacteria.
  • May boost brain function: from enhancing memory to increasing attention span.
  • It could help strengthen immunity: Early research shows the potential ability to stimulate immune-boosting proteins.

So sprinkling extra cinnamon into your diet via homemade chips and other means could offer various protective health perks!

Benefits of Homemade Cinnamon Chips

cinnamon chips

Whipping up homemade cinnamon baking chips gives you all the nutritional goodness of cinnamon, along with other great benefits:

  • Much healthier than fried chips or store-bought chips, which can be high in sugar, preservatives, and artificial ingredients
  • Packed with warm, sweet cinnamon flavor—more pronounced than ground cinnamon
  • Crispy, crunchy texture—almost like eating cinnamon toast!
  • Low-calorie, fat-free snack option
  • A fun, easy, and inexpensive DIY kitchen project
  • It makes the house smell amazing while baking!

Ingredients Needed

The ingredients needed for making cinnamon baking chips at home are simple:

  • Ground cinnamon (Saigon or Korintje) offers the best flavor
  • Granulated white sugar
  • Shortening: coconut oil or non-hydrogenated vegetable shortening both work well
  • Liquid sweeteners like honey, light corn syrup, agave, or maple syrup
  • Vanilla extract (optional, but recommended)
Ground Cinnamon1/4 cup
Sugar1/2 cup
Shortening3-4 Tbsp
Honey or corn syrup3-4 Tbsp
Vanilla extract1 tsp

Ground Cinnamon

Use Saigon or Korintje cinnamon for the most flavorful chips. These specialty cinnamon varieties offer a richer, more complex warmth than standard supermarket cinnamon.

If using regular Cassia cinnamon, you need to increase the amount to 1/3 cup for a more pronounced flavor.


Plain, granulated white sugar works best here. Sugar helps form the pliable cinnamon dough that gets sliced into chips after baking.


For the shortening, coconut oil or non-hydrogenated vegetable shortening both make excellent cinnamon baking chips.

Coconut oil gives great texture and allows the chips to harden after baking. Vegetable shortening also works very well, resulting in crispier chips.


Use 3–4 tablespoons of whatever you have on hand. Adjust this amount slightly if the dough seems too sticky or dry.

Liquid Sweeteners

The liquid sweetener adds moisture, sweetness, and binding power. Good choices are:

  • Honey
  • Light or dark corn syrup
  • Maple syrup
  • Agave nectar

I suggest honey or corn syrup, as they offer the most neutral flavor, allowing the cinnamon to shine. Use 3–4 tablespoons of your chosen liquid.

Vanilla Extract

Vanilla extract is optional, but highly recommended. The extra flavor dimension of vanilla perfectly complements the cinnamon. Add 1 teaspoon of vanilla to round out the flavors.

Step-By-Step Instructions

Follow these simple steps for making easy homemade cinnamon baking chips:

1. Preheat the oven and prepare the baking sheet.

  • Preheat the oven to 200°F. The low temperature dries the chips slowly without burning.
  • Line a rimmed baking sheet with parchment paper for easy removal. For easier cleanup, spray parchment with non-stick spray before use.

2. Mix Together Ingredients

Add all ingredients to a medium bowl:

  • Ground cinnamon
  • Sugar
  • Shortening
  • Honey/corn syrup
  • Vanilla extract

Use a spatula or wooden spoon to stir, pressing the mixture against the bowl, until completely blended into a smooth dough.

3. Spread the dough on the baking sheet.

Scrape the cinnamon chip dough out onto the parchment-lined baking sheet. Use your hands or a rolling pin to spread it evenly across the pan in a thin, uniform layer about 1/4 inch thick.

Spread it all the way to the edges for crunchy edges!

4. Bake Cinnamon Chip Dough

Bake the cinnamon chip dough at 200°F for 35–45 minutes. After 30 minutes, check periodically until the edges just start browning.

The center may still look moist when done; residual heat will continue cooking the center once removed from the oven.

5. Cool and Slice Cinnamon Chips

Let cinnamon chips cool completely before handling to allow adequate hardening. Then break into pieces or slice into uniform chip shapes using a sharp knife or pizza cutter.

Tip: For perfect slices, chill cinnamon chip dough in the fridge before slicing.


6. Coat in Cinnamon Sugar (Optional)

For extra sweet cinnamon crunch, toss baked chips in a mixture of 1/2 cup granulated sugar and 2 teaspoons ground cinnamon.

The coating will stick nicely to the baked chips, adding an extra layer of sweetness with cinnamon in every bite!

Tips for Best Results

Follow these tips and tricks for crunchy, delicious homemade cinnamon baking chips:

  • For a slightly softer or crunchier texture, adjust the amount of shortening up or down
  • If chip dough seems too sticky, incorporate 1-2 extra tablespoons of shortening or coconut oil
  • If the dough seems too dry, add another tablespoon of honey, corn syrup, or other liquid sweetener
  • For a vegan version, use coconut oil instead of shortening and maple syrup instead of honey
  • Be sure baked cinnamon chips are completely cooled before handling or they may crumble apart
  • Store completely cooled cinnamon chips in an airtight container in a cool, dry place for up to 2 months
  • Cinnamon chips can also be placed in a freezer bag and frozen for even longer freshness

Uses for cinnamon chips for baking

The uses for homemade cinnamon baking chips are nearly endless! Here are just some of the many ways to enjoy them:

Mix into Batters and Doughs

  • Cookie dough: oatmeal, sugar, chocolate chip, snickerdoodle
  • Muffin batter: banana nut, pumpkin, cranberry orange
  • Quick breads: zucchini, banana, pumpkin, coffee cake
  • Pancakes and waffles: sprinkle extra on top before flipping!
  • Cakes: spice, carrot, yellow, chocolate

Fold into Fillings

  • Pumpkin pie, custards, cheesecakes
  • Fruit crisps and cobblers: apple, peach, mixed berry

Top Off Treats

  • Cupcakes, donuts, and sweet rolls
  • Puddings and custards
  • Frozen yogurt, ice cream, and milkshakes
  • Oatmeal, chia pudding, and overnight oats

And of course, enjoy cinnamon baking chips alone as a sweet and satisfying snack!

Converting Recipes to Use Cinnamon Chips

Many recipes that traditionally call for chocolate chips can be easily adapted to use homemade cinnamon baking chips instead.

When converting recipes, use an equal amount of cinnamon chips instead of chocolate chips. Expect baked goods to take 5–10 minutes less to bake since cinnamon chips tend to spread during baking more than contained chocolate chips.

Check a few minutes early when trying a recipe for the first time. Adjust the bake time accordingly if you notice your converted cinnamon treat baking faster or slower than the original recipe.

Storing for Freshness

Proper storage is key to maintaining crunchy, fresh cinnamon chips for weeks to come.

Let the cinnamon chips cool completely before storage. Warm chips will create moisture and quick spoilage.

For best quality, store fully cooled cinnamon baking chips in an airtight container at room temperature, out of direct sunlight. An opaque container is ideal.

Stored properly, the chips will retain optimum crispness and flavor for 1-2 months at room temperature.


For a maximum shelf life of up to 6 months, cinnamon chips can be stored in freezer bags or airtight containers in the freezer. Thaw overnight in the fridge before using frozen chips.

Frequently Asked Questions

What can I use instead of shortening or coconut oil?

  • Vegetable oil and butter can work but may alter the texture. For best results, use coconut oil or non-hydrogenated shortening.

Can I make a vegan version?

  • Yes! Substitute coconut oil for the shortening. Use maple syrup, agave, or corn syrup instead of honey.

What if my cinnamon chips come out too soft and sticky?

  • Use extra shortening next time, or refrigerate or freeze the dough before slicing to harden the chips. Store completely cooled chips to prevent moisture from forming.

Why do my chips burn around the edges?

  • Check chips often, starting around 30 minutes. Edge browning happens fast once it begins. Briefly tent with foil if needed.

How do I get perfect slices?

  • Chilling dough helps immensely with clean slicing. Slice the chilled dough using a sharp knife or pizza cutter.

why are cinnamon chips, so hard to find?
Here are a few reasons why cinnamon chips may be hard to find in stores:

  1. Niche product – Cinnamon chips are a quite specialty item compared to more mainstream chocolate chips. There isn’t as high demand for them.
  2. Production challenges – Cinnamon chips are more delicate than chocolate and don’t hold their shape as well during manufacturing and shipping. This makes large-scale production more difficult.
  3. Lack of awareness – Many bakers simply don’t know about cinnamon chips or how to use them. Without consumer demand, stores have less incentive to carry them.
  4. Short shelf life – The Crispness and freshness of store-bought cinnamon chips tend to degrade faster than chocolate. Their shelf life is relatively short.
  5. Easily homemade – Cinnamon chips are quick and simple to make at home using just basic pantry ingredients. This allows people to easily DIY instead of buying them.

In summary, whipping up a batch of DIY cinnamon baking chips is simple, budget-friendly, and full of sweet, spicy cinnamon flavor. Made with just a few ingredients you likely have on hand, they are easy to use whenever a recipe calls for a touch of cinnamon.

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The Ultimate Guide to Healthy Eating: Expert Tips, Advice, and Recommendations




healthy eating

Focusing on Diet Quality with the Healthy Eating Plate

The main focus of healthy eating should be on diet quality choices of nutritious foods that provide your body with what it needs to function and thrive. Diet quality refers to the types and variety of foods that we eat, how they are prepared, and the overall balance and moderation. The Healthy Eating Plate, created by experts at the Harvard T.H. Chan School of Public Health, emphasizes selecting wholesome foods from all of the key food groups.

The Healthy Eating Plate recommends:

  • Fill half your plate with non-starchy vegetables and fruits, with an emphasis on vegetables. Vary colors and choices
  • Choose whole grains like brown rice, quinoa, and farro, and make sure at least half of your grains are 100% whole grain.
  • Select plant-based proteins like beans, lentils, nuts, and seeds.
  • Pick lean animal proteins such as skinless poultry, fatty fish like salmon and sardines, eggs, and dairy, and if you eat meat, choose leaner cuts of grass-fed or organic beef.
  • Cook using healthy fats and oils; excellent choices are olive oil, avocado oil, and walnut oil.
  • Stay hydrated with water, limit sugary drinks, and instead reach for unsweetened tea, coffee, and sparkling water.
  • Cook more meals at home, focusing on whole, minimally processed, real foods.
  • Stay active as part of achieving an overall healthy lifestyle.

Benefits of Following the Healthy Eating Plate

Adhering to the food group guidelines and recommendations outlined in the Healthy Eating Plate offers many benefits, including:

  • Weight management
  • Reduced risk factors for disease
  • Increased energy
  • Improved mood regulation
  • Greater likelihood of living an active, rewarding lifestyle
Weight ManagementEmphasizing fruits, vegetables, whole grains, plant proteins and lean animal proteins can promote reaching and sustaining a healthy body weight over time.
Disease Risk ReductionPopulation research indicates groups eating high quality, balanced diets centered around the food groups above have significantly lower rates of heart disease, diabetes, cancer and other chronic illnesses.
Increased EnergyEating balanced, consistent meals and snacks comprised of complex carbohydrates, lean proteins and healthy fats provides steady, sustained energy levels throughout the day keeping blood sugar stable.
Better Mood RegulationAdequate intake of nutrients like B vitamins, iron, magnesium support nerve transmission and brain chemicals related to mood like dopamine and serotonin production to prevent peaks and crashes.
Active LifestyleGood nutrition provides energy for engaging in regular physical activity, which lowers disease risk and supports healthy aging, weight and mental health.

The key is to approach healthy eating as part of an overall lifestyle rather than a short-term diet. Use the Healthy Eating Plate as a guide, remembering to listen to your body’s signals regarding hunger, fullness, and food satisfaction as well.

8 Key Tips for Healthy Eating

Beyond the core recommendations of the Healthy Eating Plate, there are some key evidence-based tips to improve overall diet quality:

  1. Base meals on high fiber whole grains
    • Choose 100% whole grains like oats, brown rice, quinoa, farro, and barley. Look for the 100% whole grain stamp.
    • These complex carbohydrates provide steady energy and help lower cholesterol compared to refined grains.
  2. Eat plenty of fruits and vegetables
    • Aim for 5–9 total servings of produce like red bell peppers, broccoli, oranges, and berries.
    • Fruits and vegetables provide essential vitamins and minerals, plus they fill you up with fiber and volume compared to high-calorie foods.
  3. Eat more fish, including omega 3 rich fatty fish
    • Heart-healthy fish like salmon and tuna provide anti-inflammatory omega-3 fatty acids for brain and cardiovascular system health.
    • Limit mercury-containing fish like tuna to 6 ounces or less a week.
  4. Cut down on saturated fat and added sugar
    • Limit saturated fat from red meat, cheese, and added sugar from sweets.
    • These negatively impact blood cholesterol and triglycerides and can raise the risk for heart disease.
  5. Limit sodium intake
    • Consume less than 2,300 mg of sodium per day.
    • Most people eat way too much sodium from packaged, processed, and restaurant foods, raising their blood pressure.
  6. Stay active and maintain a healthy weight
    • Regular physical activity goes hand-in-hand with healthy eating to reduce disease risk and support physical health and mental well-being.
  7. Stay hydrated
    • Drink enough fluids, primarily water, to prevent thirst.
    • Water supports every cell function in the body, and herbal teas provide an added health bonus.
  8. Eat a nutritious breakfast
    • Start your day with a balanced breakfast with fiber, protein, and healthy fats.
    • This provides energy to focus at work and school and manage hunger and cravings throughout the day.

Additional Healthy Eating Recommendations

Beyond the key tips above, here are some additional evidence-backed healthy eating recommendations to support overall high diet quality:

  • Focus on plant-based proteins: beans, lentils, tofu, tempeh, edamame, nuts, and seeds. Various choices are available to meet protein needs.
  • If consuming meat, choose leaner cuts: 90% lean grass-fed beef, skinless poultry, and fatty fish like salmon and tuna. Limit processed deli meats.
  • Enjoy healthy fats in moderation: primarily choose foods containing unsaturated fats like olive oil, avocado, nuts, and seeds. Limit saturated fats.
  • Hydrate with water: Infuse your water with fruits and herbs, or drink unsweetened coffee and tea. Limit juice and sweetened drinks. Aim for at least six 8-ounce glasses of fluid per day.
  • Cook quick, tasty meals at home: preparing your own food allows for better control over ingredients and portions.
  • Learn mindful eating practices: slow down, pay attention to physical hunger and fullness cues, and enjoy your food while seated at a table distraction-free. Prevent mindless overconsumption.
  • Treat foods as morally neutral: no food is inherently “good” or “bad”. Take guilt and anxiety out of your eating and cultivate balance.

Overcoming Barriers to Healthy Eating

While many people want to improve their dietary quality, consistently eating nutritious foods can be challenging. Here are common obstacles along with helpful solutions to healthy eating:

Problem: Not enough time for meal planning and preparation
Solution: Block off 30 minutes weekly for meal planning. Determine which items can be batch-cooked or prepped ahead of time. Stock up on frozen fruits/veg, canned beans, nuts, and seeds for easy healthy eating meals.

Problem: Challenging to break old eating habits
Solution: Make small, gradual changes over time, like cooking two weekly meals at home versus one or adding an extra serving of veggies at dinner. Be patient with yourself and focus on progress.

Problem: Struggling with cravings for sweets, salty foods
Solution: Include healthier swaps like dates, fresh or frozen fruit, unsalted nuts, seeds, baked veggie chips, or popcorn to satisfy cravings while still providing nutrition.

Problem: Feeling unsure how to balance enjoying food with health
Solution: Give yourself unconditional permission to eat foods you truly enjoy in moderation while emphasizing nutritious choices 80% of the time. Find this balance without guilt.

Problem: Learning how to prepare quick, tasty nutritious meals
Solution: Experiment with herbs, spices, citrus juice, vinegar, and cooking techniques to boost flavor naturally. Find simple, nutritious recipes that use 5 ingredients or less.

The keys are being patient with yourself and troubleshooting solutions that set you up for sustainable, satisfying success. Motivation follows action so don’t wait until you “feel ready” – start small putting tips into practice now.


Healthy Breakfast Tips

healthy eating

Eating a nutritious, balanced breakfast every morning provides energy, stabilizes blood sugar to manage hunger/cravings, and sets the stage for making healthy eating choices all day long.

Here are dietitian tips for healthy eating, and satisfying morning meals:

  • Try a fruit-and-protein smoothie: Blend Greek yogurt or milk with frozen mixed berries, banana, peanut butter powder, and spinach. Sweeten with cinnamon instead of honey if needed.
  • Make a breakfast sandwich: Toast 100% whole-grain bread and top with mashed avocado, a sliced hard-boiled egg, a tomato slice, and sprouts.
  • Whip up protein-packed oats: Cook oats in milk and stir in peanut butter, chopped walnuts, chia seeds, and fresh or frozen fruit like bananas or mixed berries.
  • Prepare a veggie egg white scramble: Dice the peppers, onions, and spinach, and whisk in some egg whites. Cook in a non-stick pan with cooking spray instead of oil. Season with garlic powder, salt, and pepper.
  • Grab a high-protein yogurt: Choose unsweetened Greek yogurt. Sweeten with fresh berries and chopped nuts.

Some key breakfast guidelines include:

  • Incorporate fiber-rich whole grains like oats and whole-grain toast
  • Add plant-based protein: nut butter, chia seeds, and tempeh bacon
  • Enjoy fruit
  • Stay hydrated with water, herbal tea or coffee
  • Take a quick walk after eating to help stabilize blood sugar

Healthy Lunch and Dinner Tips

Building nutritious, balanced plates for lunch and dinner prevents energy crashes while providing essential nutrients.

Healthy Lunch Ideas

Template for simple lunches:

  • Quality carbs: Brown rice, quinoa, sweet potato, beans, lentils, 100% whole grain bread or wrap
  • Protein: Baked or grilled chicken, salmon, tuna, tofu, tempeh, eggs, chickpeas
  • Non-starchy vegetables: Spinach, kale, tomatoes, bell peppers, mushrooms, onions, and zucchini
  • Healthy fats: Olive oil, avocado, nuts and seeds, hummus

Some easy lunch recipes:

  • Veggie and hummus whole grain wrap with turkey, avocado, lettuce, and tomato
  • Mason jar spinach salad with quinoa, chickpeas, feta, and balsamic vinaigrette
  • Veggie lentil soup with whole-grain bread
  • Tuna or egg salad over greens with olives, artichokes and avocado
  • Burrito bowl with brown rice, black beans, mixed veggies, salsa, and Greek yogurt

Satisfying Dinner Recipes

Focus dinner meals on quality carbohydrates, lean proteins, and plenty of non-starchy vegetables:

  • Sheet pan dinner: chicken sausage, sweet potatoes, and Brussels sprouts
  • Burritos on whole wheat tortillas: avocado, black beans, sautéed peppers and onions, brown rice
  • Buddha bowls: cooked quinoa, roasted broccoli, edamame, carrots, chickpeas, and tahini dressing
  • Protein pasta bake: whole grain pasta, turkey meatballs, tomato sauce, spinach, Greek yogurt, and mozzarella
  • Veggie frittata: eggs, zucchini, tomatoes, spinach, feta cheese, and avocado
  • Lentil sloppy joes with cauliflower rice
  • Chicken stir-fry: brown rice, carrots, peppers, bok choy, and ginger soy sauce
  • Greek turkey burgers: lettuce, tomato, cucumber, yogurt sauce, 100% whole grain bun
  • Hearty chili: ground turkey or grass-fed beef, kidney beans, tomato sauce, sweet potato

Healthy Snack Ideas

Thoughtfully planned snacks support consistent energy levels while curbing overeating at meals. Choose snacks combining satiating fiber, protein, and healthy fats.

Smart snack ideas:

  • Fruit and nut/seed combos: apple with almond butter, berries with pumpkin seeds
  • Veggies with hummus and Greek yogurt dip – bell peppers, carrots, and cucumber
  • Protein-packed options: hard-boiled eggs, cottage cheese, and plain Greek yogurt
  • DIY snack boxes: whole grain crackers, cheese sticks, grapes, and walnuts
  • Energy bites: dates, oats, almond butter, and shredded coconut
  • Avocado toast: mashed avocado, everything bagel seasoning, and tomato on whole grain toast

Snack guidelines:

  • Pair carbs with protein
  • Hydrate with herbal iced tea and sparkling water
  • Go for whole foods with less packaging
  • Portion snacks mindfully
  • Always keep veggie snacks available

In summary, improving overall eating patterns by following the Healthy Eating Plate, embracing the key evidence-based tips, and implementing practical advice can help you feel nourished, energized, and empowered to reach your wellness goals. Be consistent in putting the recommendations into practice, and be patient with yourself along the way. It takes time to transform old habits into healthier ones. Each small step forward matters, so maintain motivation by focusing on your progress.

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The Ultimate Guide to Beef Liver Powder & Supplements: Benefits, Uses, Buying Tips, and Recommendations




Beef Liver Powder

What is beef liver powder and supplements?

Beef liver powder is a supplement made from dehydrated, ground beef liver. It contains highly concentrated amounts of nutrients found in beef liver.

Beef liver supplements are capsules or tablets that contain beef liver powder or extract. They provide the nutritional benefits of beef liver in convenient capsule form.

Some key facts about beef liver powder and supplements:

  • Made from 100% organic, grass-fed beef liver
  • Contain no artificial ingredients, fillers, or preservatives
  • Cold-processed manufacturing preserves nutrients
  • Much more nutrient-dense than muscle meat

Beef liver is an excellent source of:

  • Protein
  • Iron
  • Vitamin A
  • Vitamin B12
  • Copper
  • Zinc
  • Coenzyme Q10

Consuming beef liver powder or supplements can provide all these nutrients in substantial amounts. Beef liver powder is also known as desiccated or freeze-dried liver powder. The terms are often used interchangeably.

Nutritional Benefits

Beef liver contains a very high concentration of essential vitamins, minerals, and other nutrients:


Beef liver is a source of highly bioavailable, natural protein. A 1-tablespoon serving of beef liver powder provides around 6 grams of protein. Consuming protein provides amino acids that are the building blocks for tissues, muscles, hormones, and neurotransmitters.


Beef liver contains substantial amounts of iron, an essential mineral that plays a key role in hemoglobin production and preventing anemia. Just 1 tablespoon of liver powder meets 98% of men’s recommended daily iron needs and 43% for women. Iron is required for oxygen transport and cell growth.

Vitamin A

Beef liver is the richest source of preformed vitamin A among all foods. Vitamin A supports eye health, immune function, and reproduction. Too much preformed vitamin A can be toxic, so moderation is recommended. Vitamin A helps maintain healthy vision, neurological function, skin, and more.

B Vitamins

Beef liver is particularly high in vitamin B12 and folate. It also provides vitamin B6, riboflavin, and other B vitamins involved in energy production, DNA synthesis, and nerve function. B vitamins help convert food into fuel and form red blood cells.

Copper and Zinc

Beef liver contains bioavailable forms of the essential minerals copper and zinc, which act as cofactors in various bodily processes. Copper promotes iron absorption, while zinc boosts immunity.


This table compares the vitamin and mineral content of a 100 gram serving of beef liver versus beef muscle meat:

NutrientLiverMuscle Meat
Vitamin A53,000 IU0 IU
Vitamin B12111mcg2.4mcg

As shown, the liver contains substantially higher levels of key micronutrients compared to regular muscle meat.

Health Benefits

Consuming beef liver powder or supplements offers many evidence-based health benefits, including:

  • Improves iron levels and prevents anemia. Beef liver powder is rich in highly absorbable heme iron, making it effective for reducing fatigue, brain fog, hair loss, and other symptoms caused by iron deficiency anemia. Those with certain conditions, like heavy menstrual bleeding, may especially benefit.
  • Supports immune function. The vitamin A found in beef liver maintains the integrity of skin and mucous membranes, acting as a barrier to viruses and bacteria. Vitamin A also enhances the activity of immune cells. This combination provides powerful immune-boosting effects.
  • Increases energy and mood. As a rich source of B vitamins like B12 and folate, beef liver supports energy production pathways, red blood cell formation, and proper nerve functioning. This can enhance physical and mental energy.
  • Aids muscle growth and exercise recovery. Beef liver powder provides high-quality, anabolic proteins to build and repair muscle tissues. The iron also ensures optimal oxygen delivery to muscles, while B12 and other nutrients reduce post-workout fatigue and soreness.
  • Supports skin, hair, and nail health. Vitamin A promotes collagen production for smooth, healthy skin. B vitamins, iron, and protein also nourish hair follicles and nails. Consuming liver powder can give you a radiant glow from within.
  • It boosts heart, liver, and brain health. The vitamin A in beef liver prevents lipid peroxidation that can lead to atherosclerosis. It also detoxifies the liver and enhances cognitive function. Beef liver consumption is linked to lower risks of heart disease and dementia.
  • Improves eyesight and prevents macular degeneration. Vitamin A is essential for maintaining corneal health and retinal function. Getting enough vitamin A from liver powder may help reduce age-related vision problems like macular degeneration.
  • Enhances digestion and nutrient absorption. The liver contains digestive enzymes and bile that aid in breaking down fats and proteins. This effect, along with the liver’s high nutrient bioavailability, enhances the digestion and assimilation of nutrients from other foods.
  • Helps balance hormones and metabolism. The liver contains balanced ratios of amino acids that optimize the synthesis of hormones and neurotransmitters involved in metabolic regulation. Consuming liver may help you regain hormonal balance.
  • Powerful anti-aging effects. The rich array of antioxidants in the liver, like vitamin A, zinc, and selenium, neutralizes free radicals to prevent premature aging. The liver supports mitochondrial function for youthful energy levels.

Beef liver powder can benefit almost anyone looking for a nutritional boost. Those more likely to benefit include:

  • Those with iron-deficiency anemia
  • Athletes and bodybuilders
  • Women of childbearing age
  • The elderly
  • Strict vegetarians and vegans

Using Beef Liver Powder and Supplements

Beef liver powder is very versatile and can be easily incorporated into foods and drinks:

  • Add to smoothies, protein shakes, and yogurt
  • Mix into oatmeal, soups, sauces, and baked goods
  • Sprinkle on meals
  • Add to homemade beef or turkey burgers

For liver supplements:

  • Swallow capsules with water
  • Take with meals to enhance absorption
  • Split the dose into 2-3 portions throughout the day

Here are some delicious recipes with beef liver powder:

  • Beef liver powder pancakes fluffy pancakes with a hidden liver boost
  • Beef liver powder smoothie chocolate peanut butter liver nutrient bomb.
  • Beef liver jerky: homemade, tangy, chewy jerky
  • Liver broth is a warming, mineral-rich soup.

Adding just 1-2 tablespoons of beef liver powder can infuse meals and drinks with vitamins and minerals. Get creative and make your own recipes!

Buying Tips

When purchasing beef liver powder or supplements, consider the following:

  • Look for grass-fed, pasture-raised beef liver – Higher in omega-3s and nutrients
  • Check for filler ingredients – Avoid additives, allergens, and preservatives
  • Select cold-processed powder – Preserves heat-sensitive nutrients
  • Read online reviews – Choose reputable, transparent brands
  • Avoid buying in bulk – Due to its potency and vitamin A content
  • Check vitamin A content – Moderate dose is ideal
  • Consider desiccated capsules – For convenience and to avoid taste

Top-recommended brands:

  • Ancestral Supplements Grass-Fed Beef Liver – All-natural desiccated capsules
  • Perfect Supplements Beef Liver Powder – Pure liver powder from pasture-raised cows
  • Barbell Beef Liver Tablets – Convenient tablets with detailed 3rd party testing.

Purchase beef liver powder from reputable vendors that provide detailed information on their sourcing and manufacturing processes. There are many low-quality products on the market, so buyers are aware.

Potential Side Effects

When consumed in normal doses, beef liver powder is well-tolerated with few side effects. However, some precautions apply:

  • It may cause nausea and diarrhea if the dosage is too high. Exceeding recommended serving sizes can upset digestion. Start with small amounts.
  • Very high doses may pose a risk of vitamin A toxicity. Moderation is key, as vitamin A can accumulate to toxic levels over time. Do not take over 10,000 IU daily without medical supervision.
  • This could lead to iron overload in those with hemochromatosis or other conditions causing excess iron absorption. These individuals should avoid liver powder.
  • Those on blood thinners should consult a doctor before using them. Vitamin K in the liver may interfere with anticoagulant medication effects.

Start with small doses and work up slowly to assess tolerance. Do not exceed the recommended dosages. Seek medical advice if any concerning symptoms occur.

Dosage Recommendations

For beef liver powder:

  • 1-3 grams (1/4 to 1 tsp) per day
  • Mix into food or take on an empty stomach
  • Work up to 5–10 grams over time, if tolerated

For beef liver capsules:

  • 750–1500 mg per day (3-6 capsules)
  • Split into 2-3 smaller doses with meals

To convert beef liver powder dosage to capsules, approximately:

  • 1 gram powder = 5 capsules (500mg each)
  • 3 grams powder = 15 capsules
  • 5 grams powder = 25 capsules

So the powder dosage range equates to about 15–50 capsules daily. Always start on the lower end and increase slowly while monitoring effects.

Follow label directions and consult a healthcare practitioner for customized dosage suggestions. Be cautious of potential vitamin A toxicity with high doses over 10,000 IU daily.


Is beef liver powder safe?

When taken as recommended, beef liver powder is very safe for most people. However, consult a doctor before using if you have any medical conditions or take medication, as interactions are possible. Those with iron-overload disorders or hypervitaminosis A should avoid liver powder due to its very high iron and vitamin A content.

What does beef liver powder taste like?

The beef liver powder has a strong, meaty flavor. Many describe it as having an intense beef bouillon or broth-like taste. It may be more palatable when mixed into foods or smoothies rather than taken on its own. Some brands provide liver powder in capsule form to avoid the taste. The smell is less noticeable than the taste.

When should I take beef liver powder?

Beef liver powder can be taken at any time. Some prefer to take it in the morning on an empty stomach to enhance nutrient absorption. Others mix it into foods throughout the day. Taking it with meals can minimize potential stomach upsets. Those using liver powder for energy may take it around midday.


Who may want to avoid beef liver supplements?

Those with gout or high uric acid levels may want to avoid beef liver powder due to its high purine content. Anyone with hypervitaminosis A or sensitivity to vitamin A should also use caution and consult their doctor before using People with hemochromatosis or those prone to iron overload should not take beef liver supplements due to their very high iron content.


Beef liver powder and supplements provide a wide array of essential vitamins, minerals, proteins, and other nutrients that offer many evidence-based health benefits. They are a nutrient-dense way to help optimize health, enhance performance, and prevent nutritional deficiencies.

When buying beef liver powder or supplements, choose high-quality products from grass-fed cattle from reputable suppliers. Start with smaller doses and work up gradually to find your optimal dosage based on your individual tolerance. Pair liver powder with a balanced, whole-food diet, and always consult a healthcare professional if you have any concerns.

With its impressive nutritional profile and versatility, beef liver powder is one of the most powerful superfood supplements available. While moderate intake is likely safe for most, be mindful of potential vitamin A toxicity risks with excessive long-term use.

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The Ultimate Guide to Diet Root Beer: Everything You Need to Know




Diet Root Beer

Diet root beer has become increasingly popular as a refreshing and guilt-free alternative to traditional sugary sodas. In this comprehensive guide, we will delve into everything you need to know about diet root beer, from the diet root beer ingredients and definition to its history, health considerations, taste, and more. Whether you’re a root beer enthusiast or simply curious about this fizzy beverage, this guide will provide you with in-depth knowledge and useful insights.

What is Diet Root Beer?

Diet root beer is a variation of traditional root beer that is specifically formulated to be low in calories and sugar. It is often sweetened with artificial sweeteners, such as aspartame or acesulfame potassium, to provide a great taste without the added calories. Diet root beer typically offers the same distinct flavor profile as regular root beer, including notes of sassafras, vanilla, and spices. Popular brands like Barq’s Zero Sugar Root Beer and A&W Root Beer Zero Sugar offer delicious options for those seeking a healthier alternative.

The History of Root Beer

To truly appreciate diet root beer, it’s important to understand its origins. Root beer has a long and fascinating history that dates back to early American settlers who brewed beverages from various roots and herbs. Over time, these recipes evolved, and root beer became a beloved soda flavor. The introduction of diet variations came as a response to the increasing demand for healthier beverage options, allowing root beer enthusiasts to enjoy the classic taste without the excessive calories and sugar.

Nutritional Profile

One of the key benefits of diet root beer is its low calorie and sugar content. Unlike regular root beer, which can be high in both, diet root beer offers a calorie-free and sugar-free alternative. This makes it an appealing choice for individuals who are watching their caloric intake or trying to reduce their sugar consumption. Let’s take a closer look at its nutritional profile:

Nutrient Amount per Serving
Calories 0
Total Fat 0g
Total Carbohydrates 0g
Total Sugars 0g
Protein 0g

Note: Nutritional values may vary slightly depending on the brand and specific product.

As you can see, it is both caffeine-free and calorie-free, making it an excellent choice for those who want to enjoy a bubbly beverage without worrying about excess calories.

Health Considerations

When it comes to diet, root beer, and health, there are a few factors to consider. The use of artificial sweeteners in diet root beer has been a topic of debate. While they provide a low-calorie alternative, some studies suggest potential drawbacks, such as effects on gut health or increased cravings for sweet foods. However, the overall consensus is that moderate consumption of diet root beer is generally considered safe. As with any food or beverage, it’s important to practice moderation and consider individual dietary needs.

It’s worth noting that some individuals may have sensitivities or allergies to certain artificial sweeteners. If you have any concerns or known sensitivities, it’s recommended to read the product labels and consult with a healthcare professional.

Taste and Flavor

Despite being calorie-free and sugar-free, diet root beer strives to maintain the same delightful taste and flavor as regular root beer. It typically offers a complex combination of flavors, including the earthy and slightly medicinal taste of sassafras root, the creamy sweetness of vanilla, and warm spices such as cinnamon, anise, and nutmeg.


They are designed to mimic the taste of their sugary counterparts as closely as possible. While there may be slight differences in sweetness or taste, many people find that they provide a satisfying and enjoyable flavor experience. Carbonation adds a refreshing and fizzy element, making it a popular choice for those looking for a non-alcoholic alternative to traditional soft drinks.

Popular Uses and Recipes

Diet Root Beer

It is not only enjoyed on its own but also serves as a versatile ingredient in various recipes and culinary creations. Here are a few popular uses and recipes featuring diet root beer:

  1. Root Beer Float: A classic and indulgent treat, a root beer float combines diet root beer with a scoop (or two!) of vanilla ice cream. Many people love the delightful dessert created when the creamy sweetness of the ice cream harmoniously blends with the fizzy root beer.
  2. Root Beer BBQ Sauce: It can be used as a base for creating a tangy and flavorful barbecue sauce. By combining it with other ingredients like ketchup, Worcestershire sauce, vinegar, and spices, you can create a unique and delicious sauce that complements grilled meats and vegetables.
  3. Root Beer Pulled Pork: Slow-cooking pork in a mixture of diet root beer and savory spices can result in tender and flavorful pulled pork. The root beer adds a subtle sweetness and helps to tenderize the meat, creating a delicious and easy-to-make dish.

These are just a few examples of how diet root beer can be incorporated into recipes. Its unique flavor profile can enhance both sweet and savory dishes, making it a versatile ingredient in the kitchen.

Diet Root Beer and Weight Loss

Many individuals who are conscious of their weight or following a weight loss plan wonder if diet root beer can be part of their dietary regimen. While diet root beer is calorie-free, it’s important to note that it should be consumed in moderation as part of a balanced diet. It’s always recommended to focus on whole, nutrient-dense foods as the foundation of a healthy eating plan.

In terms of weight loss, it can be a useful option for those looking to reduce their overall calorie intake. By replacing sugary sodas or high-calorie beverages with diet root beer, you can significantly reduce your daily calorie intake. However, it is important to remember that diet root beer is not a magic solution for weight loss. It is just a small component of an overall healthy lifestyle that includes regular physical activity and a comprehensive diet.

Consumer Reviews and Recommendations

When it comes to consumer reviews, opinions on nutritional root beer can vary. Some individuals find that it tastes very similar to regular root beer, while others may detect a slight difference. Personal preferences can play an important role in how diet-based root beer is perceived.

If you’re considering trying diet root beer, it can be helpful to read reviews and recommendations from other consumers. Online platforms and forums dedicated to food and beverages often have discussions and feedback on different brands and flavors of diet root beer. This can provide valuable insights and help you make an informed decision based on others’ experiences.

Frequently Asked Questions

Q: Can diet root beer be enjoyed by individuals with diabetes?

It is generally considered a suitable choice for individuals with diabetes as it does not contain added sugars. However, it’s essential to consult with a healthcare professional to determine the best dietary options for managing diabetes.

Q: Are there any caffeine-free options available for diet root beer?

Yes, many diet root beer brands offer caffeine-free options. It’s important to check the product labels or contact the manufacturer to confirm if a specific diet root beer is caffeine-free.

Q: Can diet root beer be used as a mixer in cocktails?

Absolutely! It can add a unique twist to cocktails or mocktails. Its distinct flavor can complement spirits like rum or vodka, creating refreshing and flavorful beverages.

Q: Does diet root beer expire?

Like other carbonated beverages, diet root beer can lose its carbonation over time. While it may still be safe to consume after its expiration date, it may not taste as fresh or fizzy.

Diet root beer offers a guilt-free and flavorful alternative to traditional sugary sodas. With its calorie-free and sugar-free formulation, diet root beer allows individuals to enjoy the classic taste of root beer without the added calories. Whether


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The Complete Guide to Devotion Nutrition Protein Powder




Devotion Nutrition Protein Powder

What is Devotion Nutrition Protein Powder?

Devotion Nutrition is a popular fitness supplement brand that specializes in high-quality, effective protein powders. Their protein powders are designed to support muscle growth, strength building, workout recovery, weight management, and overall health.

Devotion Nutrition offers several different types of protein powder:

  • Whey protein is a fast-digesting protein from milk, offered in concentrate and isolate forms. Their flagship whey isolate is exceptionally pure.
  • Plant-based protein: blends containing pea, rice, hemp, or soy protein Great for vegans and vegetarians.
  • Egg white protein: pure egg white protein powder Dairy/soy-free option.
  • Casein is a slow-digesting milk protein ideal for overnight muscle recovery.

All Devotion Nutrition protein powders provide 20–30 grams of protein per serving with minimal carbs, sugars, and fat. They use high-quality protein sources and natural flavoring.

Their powders come in popular flavors like chocolate, vanilla, cookies & cream, cinnamon bun, and more. Their protein isolate comes in over 20 flavors.

Devotion Nutrition proteins give you flexible, nutritious options for supporting your fitness goals.

Benefits of Using Devotion Nutrition Protein Powder

Devotion Nutrition protein powder offers many benefits:

  • Builds Muscle: Whey protein stimulates muscle protein synthesis to help build lean muscle mass.
  • Supports Weight Loss: Protein powders enhance satiety, boost metabolism, and preserve muscle when dieting.
  • Fuels Workouts: Fast-digesting whey protein provides amino acids for energy and performance.
  • Recovery – Consuming protein post-workout helps rebuild, repair, and grow muscle tissue.
  • Meal Replacement: Protein powder makes a nutritious, convenient meal on the go.
  • Supports Overall Health: Protein supports immune function, bone health, and numerous body processes.

No matter your fitness goals, Devotion Nutrition protein can help take your results to the next level.

How to Use Devotion Nutrition Protein Powder

Here are some simple ways to use Devotion protein powder:

  • Protein Shakes: Blend powder with water, milk, yogurt, or juice for a nutritious post-workout or meal replacement shake.
  • Smoothies – Add to fruit and veggie smoothie recipes for extra nutrition.
  • Overnight Oats: Mix into overnight oats for sustained morning protein.
  • Baked Goods: Add to muffins, protein bars, pancakes, etc. for extra nutrition.
  • Greek Yogurt Parfaits: Layer powder into fruit and yogurt parfaits.

Aim for 1-2 scoops (25–50 g) of protein powder 1-2 times per day on workout days. Adjust serving size based on individual protein needs.

Types of Devotion Nutrition Protein Powder

Devotion Nutrition offers diverse protein options:

Whey Protein Isolate

  • Fastest-absorbing, ideal for post-workout
  • Highest purity, low carbs, and fat
  • Best for building lean muscle

Plant-Based Protein

  • 100% vegan, made from peas and rice
  • Hypoallergenic and easy to digest
  • Good amino acid profile for muscle gain

Egg White Protein

  • Pure protein from egg whites
  • Dairy, lactose, and soy-free
  • High in leucine to stimulate muscle growth

Casein Protein

  • Slow-digesting for sustained overnight recovery
  • Anti-catabolic to prevent muscle breakdown
  • Thick, creamy texture

Where to Buy Devotion Nutrition Protein

You can purchase Devotion Nutrition protein powder:

  • Directly from their website,
  • Amazon: Subscribe & Save offers discounts
  • Selected brick-and-mortar stores, like GNC or Vitamin Shoppe
  • Gyms, fitness centers, and CrossFit boxes

Prices range from $25 to $60, depending on the type and size of protein powder. Bundles and loyalty program offers can reduce costs.

Always inspect labels and packaging for authenticity when buying supplements.


Devotion Nutrition offers high-quality, effective protein powders to support muscle building, weight loss, workout recovery, and overall fitness goals. Their diverse protein options, like whey, plant, and egg white, cater to individual needs. Use their protein as directed consistently alongside exercise and nutrition to see optimal results.

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