Lightning Round With Max Castrogaleas

My name is:

Max Castrogaleas

I’m a:

I’m an: Exercise Physiologist

My non-negotiable wellness habits are:

Staying active, prioritizing sleep, and good nutrition before and after workouts.

My morning routine looks like this:

Pre-workout meal ( 1 banana, 1 slice of sprouted grain bread, 1 spoon of peanut butter, 1 cup of coffee), 45-60 minute workout ( strength training, cardio, or flexibility routine), breakfast (oatmeal with berries, 2 eggs).

Coffee or tea?

I like to drink coffee, I enjoy the taste. Typically black with no sugar, but sometimes add some milk or milk alternatives (almond milk, oat milk).

My diet is filled with:

A variety of food sources, including protein (chicken, eggs, pork, fish), complex carbs ( quinoa, barley, rice, beans,  sweet potatoes- purple, squash, variety of vegetables- kale, spinach, broccoli, Brussels sprouts, apples, oranges, berries, bananas), water and dairy.

In my fridge, I always have:

Eggs, milk, yogurt, spring mix salad, chicken, berries, apples.

In my pantry, you’ll always find:

Oatmeal, rice, pasta, quinoa, and of course, there are plenty of snacks- dark chocolate, a variety of nuts (pecans, almonds, cashews, peanuts), protein cookies, quinoa chips.

Go-to breakfast:

Oatmeal with berries, banana, peanut butter, 2 eggs, and a cup of coffee.

Lunch usually includes:

Lunch can vary daily, but it typically consists of rice or quinoa, mixed vegetables, avocado, and chicken or fish.

Favorite snacks:

Quinoa chips, nuts, yogurt, apples, granola, and dried mangoes.

Dinner is often:

Rice or quinoa, a small salad, and either chicken, pork, or beef.

My favorite way to get my sweat on is:

A strength training routine or long run (5-10 miles).

My favorite strength training exercise is:

Pull-ups, deadlifts, rear foot elevated split squats, single-leg Romanian deadlifts, multi-directional lunges, and squats.

For me, self-care means:

Having a well-rounded wellness routine that includes strength training, cardio, flexibility, and plenty of recovery. It doesn’t always have to be a full workout; 10-20 minutes of activity can make a massive difference at the end of the week.

Supplements I love (if any):

None. If you are eating well and moving your body, I don't need them regularly.

On a Friday night, you can find me:

Spending time with my wife and kids and planning for the weekend.

Words to live by/life philosophy:

Have a goal. Be consistent.

If I had known then what I know now, I would tell my younger self:

Don’t overdo it. Think of your wellness as a long-term journey. When you are young, you think you are invincible until your body starts to break down. You have to take care of your body and, more importantly, listen to your body.

More about Max Castrogaleas

Max Castrogaleas is an Exercise Physiologist located in Westchester, NY. He is a former US Marine Corps Sergeant and Marine Corps Martial Arts Instructor. After serving two tours as part of Operation Iraqi Freedom, he graduated from Queens College with a Bachelor's in Nutrition and Exercise Science and from the Teachers College at Columbia University with a Master’s in Applied Exercise Physiology. Max holds industry-leading certifications and several specialized certifications in fitness and athletic performance.

Want more on Max?

Check out the in-depth interview

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On the blog:

Mediterranean Dinner Bowl

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Lightning Round With Dr. Evangelynn Honegger

My name is:

Evangelynn Honegger

I’m a:

I’m an Integrative naturopathic primary care physician and acupuncturist focusing on family medicine, pediatrics, women’s health, and preventative wellness.

My non-negotiable wellness habits are:

For my mind:

Gratitude: a gratitude practice in the morning. I recently found a podcast episode that made me realize how powerful this simple act is because it filters my day through the lens of positivity.

For my body:

Hydration: Before caffeinated beverages, I start each morning with lemon water, ginger, and a pinch of salt. Hydration is non-negotiable, and I love focusing on functional fluids throughout the day by adding electrolytes, green veggie juices, nutritive herbal teas, and enhancing the water I drink to level up my energy throughout the day.

For optimizing wellness:

Sleep: Vitamin S (i.e., sleep) is my biggest non-negotiable. Everyone needs a bedtime, and I have always stuck to having a kindergarten bedtime. ( :

Diet: Prioritize healthy fat and protein at every meal or snack.

Exercise: Some form of movement daily - choosing activities that I love (walking, trail running, swimming, hiking, kayaking) - even better when I can get outside in momma nature.

My morning routine looks like this:

On clinic days, it involves walking or running my pup, making a balanced blood sugar breakfast to help front load my day with nutrients to keep me going, and then I’m out the door. On my days off, I try to make my mornings mindful with a slower start before diving into the tasks ahead. I try to add in some mindful pauses - extra movement, breathwork, a longer walk, rain or shine, reading a favorite book, or nerding out on a medical journal. I also love to listen to a podcast or catch up with a close friend to help recalibrate my mind and body.

Coffee or tea?

Both! We have some amazing coffee in the Pacific Northwest, but these days I love an organic herbal black tea or antioxidant jasmine pearl green tea if I need an extra boost… or three to my day!

My diet is primarily:

Flexitarian, whole-food, gluten-free, and dairy-free. Plants rule my plate, but I add high-quality meat proteins on occasion.

It is so easy to get caught up in the do's and don'ts of eating, but I'm determined not to let structure infringe on a harmonized relationship with whole foods in abundance and choosing joy in abundance with my diet and nutrition. Food should be both delicious and bring joy, along with community and feeling nourished.

I tend to gravitate toward foods that pack a nutritional punch but also those that are kinder to our environment, and always try to stay mindful of the food choices we practice and their impact on our planet.

In my fridge, I always have:

Firefly Kitchens’ Yin Yang Carrots (fermented), veggies, and salad fixings, including fresh herbs (basil, dill, and cilantro), and quick energy bites that double as seed-cycling protein bars.

In my pantry, you’ll always find:

Lots of dry goods like beans, lentils, nuts, and seeds. Walnuts, hemp seeds, and pumpkin seeds are my favorite toppers for everything or to munch by themselves or with a piece of fruit.

I always have…

Chickpeas - I sprinkle them on salads, soups, and stir-fries, and yes, I even put them in my smoothies. Chickpeas require few resources to grow and are packed with protein and fiber.

Seaweed - nori sprinkles - Love these underrated rockstars. They are also recognized as zero-input food sources since they require no land or extra resources to grow aside from their environment. Plus, they are huge in mineral-rich nutrients. (I sprinkle these on roasted veggies or in my salads.)

Go-to breakfast:

It’s a toss-up - Pasture-raised egg, avocado, sprouted toast sprinkled with black sesame seeds or a power green smoothie (greens, lemon, frozen mango, cucumber, celery, cilantro, with protein and collagen powder.) Always a hefty serving of greens.

Lunch is normally:

Basically, I like to pack an adult charcuterie board of whatever veggies and fruits are in season, hummus, almonds or walnuts, and nut butter. Often leftovers from the night before are usually a protein and lots of veggies.

Favorite snacks:

• Rainbow carrots with hummus or nut butter

• ½ avocado sprinkled with salt or nori flakes.

• Cocojune yogurt with berries and hemp or chia seeds.

• Once Upon A Farm Wild Rumpus Flavor Pouch - who says those are just for kiddos?

• Dark Chocolate >70% chocolate square, hands down.

Dinner is often:

Roasted or sauteed veggies with legumes or quinoa with salmon or chicken and sometimes more plant-based. Fresh veggie or quinoa salad with lots of herbs for extra flavor.

My favorite way to get my sweat on and move my body is:

Hiking and trail running are my two favorite ways to get back in my body and mind. To ground me even when everything seems to be moving around me.

For me, self-care means:

Stillness. It’s a hard one and a muscle I have to work on practicing every day. But stillness is medicinal, and we can weave into our days in the simplest ways - breathing with a longer-than-expected exhale - for nervous system regulating, going on a walk without a meeting or podcast in your ears, and planning your favorite meal. Playful and intentional pauses throughout the day - such as gratitude or body check-ins, or breathwork - are constant reminders everyone’s body needs.

Self-care also means taking the time to care for myself - getting annual wellness lab work, scheduling bodywork and acupuncture, daily movement, and carving out time to nourish relationships.

Supplements I can’t live without:

• Adrenal Support

• Magnesium Glycinate

• Electrolytes

On a Friday night, you can find me:

Relaxing after a hike or a balanced catch-up day, taking time to prepare a yummy dinner that includes leftovers to take to work the next day, wrapping the day by indulging in an adventure film, or often prepping for my weekend of patients ahead.

Words to live by/life philosophy:

“I will never have this version of me again. Let me slow down and be with her.”

-Rupi Kaur

Constantly pursuing balance over busy. Progress over perfection.

If I had known then what I know now, I would tell my younger self:

Get more rest. Rest is just as important as moving. Without rest and reset, we have no energy to move.

More about Dr. Evangelynn Honneger:

Dr. Evangelynn Honegger completed her doctoral and undergraduate training at Bastyr University in Seattle. She holds a Doctorate of Naturopathic Medicine and a Masters in Acupuncture and Oriental Medicine and is a board-certified naturopathic primary care physician and licensed acupuncturist. Dr. Honegger also completed a one-year CNME-accredited residency at a pediatric and family medicine practice. She founded TRUEcare Integrative Medicine in 2019.

Thank you Dr. Honneger for sharing your wellness routines, tips and habits!

Want more on Evangelynn?

Check out the in-depth interview

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On the blog:

Cruciferous Veggie Salad with Almond Milk Ricotta, Pomegranate + Toasted Almonds

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Lightening Round with Dr. Lilli Link

My name is:

Lilli Link

I’m a:

Holistic Physician

My non-negotiable wellness habits are:

Following a vegan diet, drinking green vegetable juice in the morning, and moving.

My morning routine goes something like this:

I walk my dog and get my kids off to school. Then I exercise for 10-30 minutes, depending on how early I start working. If time is short, I do the 7-min workout, which is, in reality, 10 minutes long. If I have time, I do a 30-min version of Bikram yoga using a YouTube video. On weekends, I take a long walk in Central Park with my dog.

While working in the morning, I drink herbal tea, followed by the green drink, which is a combination of cucumber, celery, lemon, herbs (mint and cilantro are my favorites), veggie leftovers (e.g., stem from cauliflower or broccoli, or ribs from collard or kale).

Coffee or Tea?

Herb tea only. I don’t drink caffeinated drinks (except kombucha).

My diet is primarily:

Vegan, gluten-free, very low sugar.

In my fridge, I always have:

• The makings for a veggie juice: Lemons, cucumbers, celery

• The makings for a salad: lettuce, cabbage, peppers, tomatoes

• Nut butter

• Tofu (an easy source of plant-based protein for dinner)

In my pantry, you’ll always find:

Most of the food I eat is fresh, so there isn’t a lot that I stock in the pantry:

• Vegetable broth

• Olive oil

• Almonds and walnuts (though I  usually keep them in the freezer).

Go-to breakfast:

I usually just drink herb tea and the green drink, but if I am on the go and am hungry, I’ll make a chocolate pea protein smoothie with pumpkin seeds and almond butter.

Lunch is usually:

A salad with a plant protein ( e.g., chickpeas, sunflower seeds, tempeh) or leftovers from the previous night’s dinner.

Favorite snacks:

• A square of very dark chocolate

• Some nuts with a little maple syrup

Dinner is often:

Salad and a plant-based main dish:

• Zucchini lasagna

• Tacos w/ black beans

• A vegetarian stew - often Italian or with Indian spices

My favorite way to get my sweat on is:

Bikram yoga and walking are my favorite exercises, but with COVID, I haven’t been in an exercise studio, so the only time I really sweat now is in the summer.

For me, self-care means:

The usual…

• Eating well

• Eating mindfully

• Exercising

• Taking time to do something I enjoy, whether it’s having a meal with friends or family or spending quality time with Netflix!

Supplements I can’t live without:

B12 and occasionally iron - I’m vegan and don’t get enough through my diet.

On a Friday night, you can find me:

After a busy week, I love a relaxing dinner and am thrilled to sit on my couch with my husband and watch TV!

Words to live by/life philosophy:

We’re all doing the best we can.  Well, maybe not all of us, but certainly most of us.

If I had known then what I know now, I would tell my younger self: 

Don’t work so hard.

Where can readers find you? 

You can find me here at Parsley! If you’d like to join, use the code LINK200 and get $200 off your first year of membership.

About Lili:

Dr. Lilli Link is a board-certified internist practicing functional medicine since 2006. She completed her training in internal medicine in 1997 at New York-Presbyterian Medical Center and then studied lifestyle change and cancer at Weill Cornell Medical College. She also completed a fellowship in Cancer Epidemiology at Columbia University’s Mailman School of Public Health, where she continued her research on diet and cancer. She currently practices functional/lifestyle medicine at Parsley Health in New York City and resides in New York City with her husband, three children, and beloved rescue dog.

Thank you, Lili, for giving us a sneak peak into your wellness routine.

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Want more on Lili?

Check out the in-depth interview

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On the blog:

Vegan Broccoli Pesto Recipe

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