The Longevity Lab

🥒 High protein. Big flavor. Zero complicated ingredients.

If you’re looking for an easy, protein-packed lunch that actually keeps you full, this one is on repeat in my kitchen. 🙌 Add a couple of eggs for an even bigger protein boost and you’ve got a quick meal that’s fresh, crunchy, and satisfying.

🥗 High-Protein Egg Salad

✔️ 2 stalks celery, chopped
✔️ ¼ red onion, chopped
✔️ 2 baby dill pickles, chopped
✔️ 2 Tbsp pickle juice
✔️ ¼ cup plain Greek yogurt
✔️1 pk tuna
✔️ Season to taste (I like garlic powder, onion powder, salt & pepper)
✔️ Mix everything together, then stir in 2 chopped 8-minute eggs for extra protein.

Perfect on its own, in a lettuce wrap, with cucumber slices, or on your favorite high-protein bread.

Save this recipe for your next busy week and follow for more simple, high-protein meals that make healthy eating easier. 💚

Serves 1
Nutrition Facts (per 1 Serving)

Calories 383
Total Fat 11.5 g
Total Carbohydrates 13.1 g
Protein 55.1 g

For the girls (and guys!) who want to look expensive… without injectables

Let’s talk microneedling! ✨
If you’ve been wondering what microneedling does and whether it’s right for you, this quick video covers the basics. Healthy, glowing skin starts with understanding your treatment. 💛

The injection is just one piece of the puzzle. 💚

An injection can help, but it can’t replace nourishing your body, building strength, and creating healthy habits. Real health comes from what you do every day—not just what’s in the syringe.

Ready to make some big changes to your health? Let’s talk!

Teaching my weight management clients easy at-home exercises… while demonstrating exactly why supervision is important.

Movement matters. Dignity is optional.

Wellness support in Rochester, MN, but make it slightly chaotic.

I’m testing a longer-lasting anti-wrinkle treatment alternative on myself first — because before I ever bring something new into The Longevity Lab, I want to know how it actually performs.

This treatment is known for lasting up to 6 months in studies and uses peptide-powered technology, making it different from traditional tox options.

The number one thing clients ask me for? Natural-looking results that last longer.

So I’m tracking my own results over the next 6 months and sharing the honest process — the good, the bad, and whether it’s actually worth the hype.

Follow along if you’re curious about longer-lasting anti-wrinkle treatments in Rochester, MN.

Forehead lines aren’t just from aging — they’re from being expressive, surprised, focused, and fully participating in life.

Anti-wrinkle injections for forehead lines can help soften existing lines, prevent deeper wrinkles, and keep your skin looking smoother over time.

At The Longevity Lab in Rochester, MN, we focus on natural-looking tox results with precise placement, so your forehead looks refreshed — not frozen or heavy.

Save this for your next craving. 🔥

Now we are making High-Protein, Low-Calorie Buffalo Chicken Egg Rolls — because sometimes you want something crispy, spicy, and snacky without completely derailing your goals.

And yes, each one has 16.5g of protein and only 160 calories.

High-Protein Buffalo Chicken Egg Rolls

Ingredients:
4 rice papers
1/8 cup water
12.5 oz can Great Value chicken
2 stalks celery, finely chopped
1/2 onion, chopped
3 eggs, divided
1/2 tsp pepper
1 tsp garlic salt
2 tbsp Frank’s Buffalo Sauce, plus extra for dipping

Directions:
Mix chicken, celery, onion, 2 eggs, pepper, garlic salt, and buffalo sauce together in a bowl.

In a large shallow plate, bigger than the rice papers, mix 1 egg with 1/8 cup water.

Dip 1 rice paper into the egg mixture, coating both sides.

Fill with 1/4 of the chicken mixture and roll into an egg roll shape.

Repeat one at a time until all 4 rice papers are filled.

Air fry at 400° for 16 minutes, flip halfway through.

Dip in extra buffalo sauce or a cottage cheese ranch sauce if you want extra protein — just remember that will add additional calories.

Makes 4 egg rolls

Nutrition per egg roll:
Calories: 160
Fat: 5.3g
Carbs: 9g
Protein: 16.5g

Crispy, spicy, high-protein, and weight-management friendly. Basically everything I want in a snack that does not taste like “I’m trying to be good.”