Sauce StacheのYouTubeチャンネル
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ユーチューバーのSauce Stacheについて
| アメリカの料理番組。 ただの料理番組と思ったら大間違い！スキンヘッドの体格のいいおっさんが野菜や大豆を使って肉料理を完全再現！大根、人参からベーコンを錬金します！また日本の料理もアメリカ流に紹介！スイカカツサンドとか！ベジタリアンにぴったりなアメリカの豪快さを知れる番組です。 |
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I Made a BETTER David Bar at Home (28g Protein, Fewer Ingredients)
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I Made a BETTER David Bar at Home (28g Protein, Fewer Ingredients)
Protein Puffs - https://amzn.to/4vRQzoY
The David Bar costs $4. 28 grams of protein, zero sugar, and every fitness creator on the internet says it's the best protein bar ever made. I wanted to see if I could match it with 5 ingredients from my kitchen.
It took four attempts. One batch tasted like chalk briefly introduced to a chocolate bar. But we got there.
The secret ingredient is an edamame protein puff — 25 grams gives you 20 grams of protein at 100 calories. That's an 80% protein-to-calorie ratio. For reference, chicken breast is around 50%. Whey protein isolate is around 70%. It's one of the most protein-dense foods I've come across, and it comes in a 3-pound bag.
The binding system is allulose — a rare sugar that passes through your body without spiking blood glucose, behaves exactly like a sugar syrup when cooked, and sets with just enough chew to hold everything together.
Five ingredients. 28 grams of protein. And Monica would eat it again — which is the real test.
THE RECIPE:
140g edamame protein puffs
65g allulose powder
40ml water
20g inulin
1 tsp vanilla + pinch of salt
20g 100% dark chocolate for the shell
Full instructions in the video. Macro breakdown below.
MACROS PER BAR (makes 4):
Protein: 28g
Calories: ~187
Sugar: 0g
Ingredients: 5
Edamame/Soy Protein PDCAAS Score & Amino Acid Profile:
https://pubmed.ncbi.nlm.nih.gov/12730426/
Allulose — Metabolism, Blood Glucose Response, Caloric Value:
https://pubmed.ncbi.nlm.nih.gov/31174214/
Inulin as Prebiotic Fiber & Mild Sweetener:
https://pubmed.ncbi.nlm.nih.gov/17987126/
Leucine & Muscle Protein Synthesis:
https://pubmed.ncbi.nlm.nih.gov/16365096/
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Recipes and More Stache: http://Saucestache.com/Linkbush
For collaborations contact: MarkStache@solaromgmt.com
#MarkStache -
Do YOU eat dark chocolate as a nightly treat?? #sleepbetter #sleep
I just tracked my food with my sleep for 90 days to find out what foods were effecting my sleep and honestly I was surprised at the outcome. -
I Lost 110lbs - This Is What I Eat Now to Keep It Off
Be kind to yourself this year. Using Zocdoc is FREE - visit my sponsor https://zocdoc.com/saucestache to find and instantly book an appointment with a top-rated, in-network doctor today.
I lost 110 pounds. The question I get more than any other isn't how I lost it, it's how I'm keeping it off.
So here's exactly what I eat on a regular day right now. No gimmick, no experiment, this is the actual pattern I've settled into. Tofu scramble for breakfast. Lentil soup for lunch. A protein shake and an apple to get through the afternoon. And dinner is two massive loaded baked potatoes that come in around 700 calories and might be the most satiating food that exists per calorie.
The whole day lands around 1,400-1,500 calories high protein, high fiber, high volume, and nothing that feels like restriction.
This is what maintenance actually looks like. Not a meal plan. A default you can live with indefinitely.
━━━━━━━━━━━━━━━━━━━━━━
THE RESEARCH:
━━━━━━━━━━━━━━━━━━━━━━
Satiety Index of Common Foods (Holt et al., European Journal of Clinical Nutrition):
https://pubmed.ncbi.nlm.nih.gov/7498104/
Protein Intake and Satiety (American Journal of Clinical Nutrition):
https://pubmed.ncbi.nlm.nih.gov/18469287/
Eating Speed, Satiety, and Food Texture (Journal of Nutritional Science):
https://pubmed.ncbi.nlm.nih.gov/24667716/
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Recipes and More Stache: http://Saucestache.com/Linkbush
For collaborations contact: MarkStache@solaromgmt.com
#MarkStache -
The Healthy Rules I Followed That Secretly Ruined my SLEEP
Thank you to Function Imaging for sponsoring this video! Get $100 off your Advanced MRI using my link: https://functionhealth.yt.link/K8yDvpk or use code STACHESCANS100 at checkout. Book your scan and own your health today.
I Tracked My Sleep For 90 Days. THESE Foods Were Destroying It
I wore a Sleep tracker every night and started cross-referencing my recovery scores with what I ate the day before. What I found genuinely caught me off guard because the foods tanking my sleep weren't junk food. Some of them I was eating on purpose because I thought they were good for me.
In this video I break down 4 foods that were quietly wrecking my HRV and recovery scores including one I ate every single night for years without ever connecting it to my sleep.
We cover:
Why even one drink tanks your HRV (even if you're not a big drinker)
The timing problem with late-night carbs that nobody talks about
Why fermented foods yes, the "healthy" ones were disrupting my deep sleep
The one I cut completely and won't go back on
This isn't "studies suggest" content. This is my actual data, my actual patterns, and what I actually changed.
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Recipes and More Stache: http://Saucestache.com/Linkbush
For collaborations contact: MarkStache@solaromgmt.com
#MarkStache
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