Ultra-Processed Foods: How They Drive Chronic Inflammation
"Processed food is bad" has been shouted so long and so vaguely that it's become background noise — easy to...
Certified fitness & nutrition coach
Coach Luke
NASM- and NESTA-certified coach with 20+ years of experience, former track athlete, lifelong martial artist, and 20+ year real estate investor. Coach Luke writes real, no-gimmick advice on fitness, nutrition, healthy aging and a healthier home for women 25 and up.
- NASM CPT
- NASM CES
- NASM PES
- NESTA Nutrition Coach
2,836 articles20+ years coaching7 martial arts
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High-Protein Pumpkin Pie (Greek Yogurt Filling, 11 g Protein)
This high-protein pumpkin pie is a real pie. Smooth spiced custard, a crust with some crunch, and a slice that...
Lower Back Fat and Love Handles: Why That Zone Is So Stubborn (and What Helps)
Lower back fat is among the most stubborn on a woman's body. Here's the biology behind it, why it leaves...
Shadow Boxing Workout at Home: A 20-Minute Beginner Routine
Can shadow boxing at home be a real workout? Yes. Twenty minutes of focused shadow boxing burns roughly 250 to...
How to Lose 25 Pounds in a Month: The Honest Answer
Losing 25 pounds in a month would take nearly 6 pounds a week — it doesn't exist as fat loss...
White Kidney Bean Extract Carb Blocker Benefits Explained
White kidney bean extract carb blocker benefits: how the alpha-amylase inhibitor works, what research shows, honest limits, and how to...
Mediterranean Salmon with Lemon and Dill (Sheet-Pan, 37 g Protein)
This Mediterranean salmon recipe is the one-pan dinner I make when I want something that tastes like a vacation and...
Turkey Pesto Meatballs (36 g Protein, Freezer-Friendly)
Turkey pesto meatballs are what happens when you stop treating pesto as a topping and start treating it as an...
Coffee on an Empty Stomach: Good Idea or Not?
Somewhere in the last few years, the first-thing coffee — a ritual as old as alarm clocks — got put...
Green Bean Casserole Without Canned Soup (Fresh Beans, 147 Calories)
A green bean casserole without canned soup is not harder to make. It is a mushroom cream sauce, which takes...
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.