3. Macadamia Nuts: The Calorie Bombs
🥜 200 calories per ounce, mostly monounsaturated – but easy to overeat.
Minimal polyphenols compared to walnuts or almonds.
Great for keto, risky for waistlines.
Limit to 5-6 nuts as an occasional treat.
4. Honey-Roasted or Flavored Nuts: The Sugar Saboteurs
🍯 Added sugars + refined oils = metabolic disaster.
One “yogurt-covered” almond pack can contain 20g sugar.
Always read labels. If it’s not raw or dry-roasted with sea salt, skip it.
How to Build the Ultimate Longevity Nut Mix
Combine for synergy:
6 walnut halves (omega-3s)
10 almonds (fiber + magnesium)
15 pistachios (potassium + lutein)
1 Brazil nut (selenium)
5 hazelnuts (vitamin E)
Total: ~250 calories, complete nutrient profile.
Store in glass jars away from heat to prevent rancidity.
Timing Hacks for Maximum Benefits
🌅 Morning: Walnuts + almonds with berries – stabilizes blood sugar.
🏋️ Pre-Workout: Pistachios – natural nitrate boost for blood flow.
🌙 Evening: Hazelnuts + chamomile tea – magnesium relaxes muscles for deeper sleep.
Avoid nuts 2 hours before bed if prone to reflux.
