Health & Wellness at Optimum Level

15/11/2025

Aim for a Balance of Nutrients Instead of a Specific Calorie Count

When we talk about weight management, we usually focus a lot on counting calories and carbohydrates. While there can certainly be value in tracking these numbers—especially if you live with diabetes and need to count carbs as part of your management of the condition—they’re not everything.

Many people hyperfocus on calorie consumption when trying to lose weight, so they choose so-called ‘diet’ foods or over-restrict themselves on key nutrients.

Consider healthy fats, for example. Thanks to decades of marketing that fuelled widespread fear of any and all foods containing fat, many of us still assume that we need to avoid all fat at all costs if we want to manage our weight. On the contrary, not all fats are created equally. While saturated and trans fats (found in highly processed food, fried food, red meat, dairy products, etc.) can lead to weight gain and other long-term health issues, diets that are high in monounsaturated fats (found in olive oil, nuts, seeds, etc.) have actually been associated with improvements in, not just body weight, but also heart health and type 2 diabetes.

In addition to fat, fiber—a type of carbohydrate that the body can’t digest—is another key nutrient for healthy weight management.
Fibre, in general, helps you feel fuller for longer after eating, and soluble fibre (found in oats, beans, apples, citrus fruits, carrots, etc.), in particular, can help lower cholesterol, slow down digestion, and keep your gut bacteria healthy, while promoting overall fat loss.

And, while carbs aren’t the end-all-be-all to healthy weight management, it’s still important to distinguish between different types of carbs and how they can affect your health goals. Refined carbohydrates (found in white bread, tortillas, pizza dough, artificial sweeteners, etc.) tend to be high in sugars or starches (or both). When eaten, these nutrients trigger a release of insulin in our body. Insulin is a hormone that generally promotes weight gain and fat storage.
Frequent intake of refined carbohydrates can result in frequent releases of insulin, potentially leading to insulin resistance and, over time, higher blood sugar levels and an increased risk of diabetes.

In addition to sticking with generally low-carb foods, aim for foods with complex carbs, such as peas, beans, whole grains, vegetables, and other whole plant foods.

If you want to know more about weight management rather than diet, just simply message me 🙏

05/11/2025

The humble lemon may hold one of nature’s most potent cancer-fighting compounds. Research has identified Salvestrol 940, a natural phytochemical found in lemon peels, which triggers apoptosis — the self-destruction of cancer cells — without harming healthy tissue.

Scientists discovered that when cancer cells metabolize Salvestrol, they activate a specific enzyme called CYP1B1, which is absent in normal cells. This interaction causes the cancer cells to release toxins internally, leading to their death. The result is a targeted, natural anti-cancer mechanism that works quietly within the body.

Beyond Salvestrol, lemon peels also contain limonene, pectin, and flavonoids, compounds known for their anti-inflammatory and immune-boosting properties. Regular consumption of grated or blended lemon peel — such as in smoothies, teas, or zest — can help detoxify the liver, reduce oxidative stress, and strengthen natural defense systems.
While not a replacement for medical treatment, studies continue to show that citrus peels could play an important preventive role against various cancers. Sometimes, the most powerful medicine really is hidden in plain sight — right on the peel.

26/10/2025

You've been told to "eat more protein."

But not all protein is created equal.
..especially when it comes in a scoop.

And these tests suggest plant-based protein might be more harm than good: ⚠️👇

Protein powders have skyrocketed in popularity in recent years. 📈

And for good reason:

- Protein is more filling.
- Protein takes more energy to digest.
- Protein provides your body with essential building blocks.

And protein powders make it super easy. ✅

But...

This recent Consumer Reports investigation just dropped a bombshell: 👇

‼️Most protein powders are contaminated with toxic heavy metals... and it's not pretty.‼️

What CR tested:

→ 23 protein powders and ready-to-drink shakes
→ Products ranged from dairy (whey) to beef to plant-based
→ They used multiple samples of each product, and tested independently

What CR tested for:

→Lead
→Arsenic
→Cadmium

The key findings:

‼️ 70% of products exceeded CR’s daily lead limit

‼️ Some hit 10x the safe level in a single scoop

‼️Average lead levels were higher than in CR’s 2010 test (getting worse)

‼️ Fewer products had undetectable levels of lead

‼️ Plant-based proteins had 9x more lead than whey on average

The most alarming offenders:

⚠️ Naked Nutrition’s Vegan Mass Gainer:

- 1,570% of CR's daily lead limit
- 7.7 micrograms of lead per serving

⚠️ Huel Black Edition (Plant-Based):

- 1,290% of CR's lead limit
- Also had double the safe limit for cadmium

⚠️ Momentous 100% Plant Protein:

- 476% of lead limit per serving
- CR says: Use no more than once per week

How and WHY does this happen?

1⃣ Many plant proteins (pea, rice, h**p) absorb heavy metals from contaminated soil

2⃣ These metals accumulate in the body over time

And the worst part:

⚠️Lead, arsenic, cadmium are ALL linked to: ⚠️

- Neurotoxicity
- Kidney damage
- Immune suppression
- Hormonal disruption
- Reproductive problems

Whey isn’t immune either:

Some whey products, like Optimum Nutrition's Serious Mass, tested high in inorganic arsenic.

But overall: 👇

Dairy-based powders had the lowest heavy metal content.

Plant had the highest, by far.

The regulation gaps:

1⃣ Protein powders are not regulated like drugs.

2⃣ The FDA does not require testing for heavy metals.

3⃣ There are no enforceable federal limits for lead in supplements.

4⃣ So brands can legally sell contaminated products—and most do

The bottom line is:

⭐️ BE CAREFUL WITH YOUR SUPPLEMENTS.

Especially if you're drinking plant-based because you think it's "healthier." 🙄

What to do instead:

✅ Choose products with NSF Certified for Sport or Informed Sport labels
✅ Rotate or limit usage of plant-based powders
✅ Prioritize whole-food protein when possible
✅ Don’t rely on powders as a primary protein source

Remember:

Even “clean” brands are not safe (unless third-party tested).

Marketing does NOT equal safety. ❌

Be smart and do your research.

18/10/2025

Why Taking Care of Your Three Macronutrients — Protein, Carbs, and Fats — Is So Important for Your Health

In a world obsessed with “low-carb,” “high-protein,” or “fat-free” diets, it’s easy to forget one simple truth: our bodies need all three macronutrients to thrive. Protein, carbohydrates, and fats aren’t just numbers on a nutrition label — they’re the fuel, structure, and spark t...

18/10/2025

Discover the pros and cons of real meat and fake meat

Few debates in modern food culture are as heated as the one between real meat and fake meat. As plant-based and lab-grown alternatives gain popularity, consumers are increasingly questioning what’s better for their health, the planet, and their wallets. Both real meat and fake meat have strong arg...

18/10/2025

Should We Soak Up More Sunlight? The Surprising Truth About the Sunshine Vitamin and Beyond

For centuries, humans have worshipped the sun. From ancient civilisations that built temples to track their movement to modern travellers chasing golden rays on holiday, sunlight has always held a special place in our lives. But beyond the warm glow and mood-boosting sparkle, an important question r...

15/10/2025

Amino acids are quite literally the alphabet of life

Proteins are the body’s vocabulary. Every enzyme, hormone, receptor, and muscle fiber is a “word.” But the alphabet they’re written in is made of a common 20 amino acids. This chart is your dictionary key:

1️⃣ The Basics

Each amino acid has:

A chemical structure (the side chain makes each unique).

A 3-letter code (e.g., Ala for alanine).

A 1-letter code (A for alanine) - the “shorthand” your DNA uses.

🟢 Example: Hemoglobin’s sequence is written in this one-letter code, like a long word spelling out life.

2️⃣ Chemical Classes (Color-Coded Here)

Aliphatic (red): Alanine, glycine, valine, leucine, isoleucine → hydrophobic, important for protein cores.

Aromatic (green): Phenylalanine, tryptophan, tyrosine → absorb UV light, help fold proteins.

Acidic (orange): Aspartic acid, glutamic acid → negatively charged, used in enzyme active sites.

Basic (blue): Lysine, arginine, histidine → positively charged, often bind DNA or other molecules.

Hydroxyl-containing (pink): Serine, threonine → sites for phosphorylation (cell signaling).

Sulfur-containing (yellow): Cysteine, methionine → cysteine makes disulfide bridges, methionine often starts protein synthesis.

Amidic (dark blue): Asparagine, glutamine → neutral but polar, good at hydrogen bonding.

🟢 Example: Cysteine (yellow) is like “Velcro." it can link different parts of a protein together.

3️⃣ Essential vs. Non-Essential (Dashed vs. Solid Circles)
Essential (dashed): Must come from food (e.g., leucine, lysine, tryptophan).

Non-essential (solid): Body can synthesize (e.g., alanine, glutamate).

🟢 Example: Tryptophan is essential because you need it to make serotonin, but you can’t make it yourself.

4️⃣ Why This Matters

Protein folding: Side chains dictate 3D structure.
Enzyme activity: Active sites are built from specific side chain chemistries.

Signaling: Phosphorylation often happens on serine, threonine, tyrosine.

Stability: Sulfur bonds (cysteine) keep proteins locked in place.
🟢 Example: A single amino acid swap in hemoglobin (glutamic acid → valine) causes sickle cell disease.

With just 20 letters, nature writes the language of life. Each amino acid has its own “accent” - i.e., acidic, basic, aromatic, or sulfur-linked; and together they form the entire vocabulary of proteins that keep you alive.

06/10/2025

Joint and back pain

Discover why joint and back pain increase with age and learn expert-backed ways to prevent, relieve, and manage pain for better mobility and comfort

Why Joint and Back Pain Increase with Age — and How to Avoid or Relieve It Naturally?

05/10/2025

A guide to nutrients that support mitochondria

Mitochondria turn food into usable energy (ATP) and are critical for brain, muscle, and overall health. Stress, aging, and disease can damage them, but certain nutrients help keep them strong and functional.

1️⃣ Antioxidants & Protectors

Quercetin (from apples, onions): Restores mitochondrial energy production and stabilizes membranes.

Green tea (EGCG): Shields mitochondria in brain, liver, muscle, and heart from oxidative stress.

Resveratrol (from grapes, red wine): Promotes recycling of old mitochondria (mitophagy) and boosts antioxidant defenses.

Lipoic acid: Cofactor for mitochondrial enzymes; enhances oxygen use and reduces oxidative stress.

🟢 Example: These nutrients act like “shields,” reducing damage from free radicals.

2️⃣ Energy Carriers & Cofactors

Coenzyme Q10 (CoQ10): Electron carrier in the respiratory chain; without it, mitochondria can’t make ATP efficiently.

NAD+ precursors (NR, NMN, NAM): Increase NAD+ levels, stimulating mitochondrial energy production and delaying decline with age.

Creatine: Buffers cellular energy; supports mitochondrial function and helps protect against damage in high-demand tissues like muscle and brain.

🟢 Example: These compounds are like “wiring and batteries” that keep the power grid running.

3️⃣ Membrane & Structural Support

Omega-3 fatty acids (EPA/DHA): Build mitochondrial membranes, reduce stress, and promote healthy turnover of dysfunctional mitochondria.

Acetyl-L-carnitine: Helps shuttle fatty acids into mitochondria for burning; improves oxygen use and membrane stability.

🟢 Example: Think of these as “building materials” that strengthen mitochondrial walls and fuel delivery.

4️⃣ Mitochondrial Biogenesis (New Mitochondria)

Pyrroloquinoline quinone (PQQ): Stimulates creation of new mitochondria (biogenesis). Deficiency reduces mitochondrial numbers.

N-acetyl cysteine (NAC): Boosts glutathione, improves mitochondrial antioxidant status, and enhances respiration.

🟢 Example: These nutrients are like “construction signals,” telling the body to build more mitochondria and keep them working.

Your mitochondria thrive on the right mix of protection (antioxidants), fuel carriers (CoQ10, NAD+, creatine), building blocks (omega-3s, carnitine), and growth triggers (PQQ, NAC). Together, these nutrients help sustain energy, slow aging, and protect high-demand tissues like brain, heart, and muscle.

29/09/2025

You´ve been lied to about cholesterol and heart disease.

50% of heart attack victims have NORMAL LDL cholesterol levels.

But Big Pharma funds studies "proving" statins are the solution.

Here´s the truth they don´t want you to know:

They say high LDL cholesterol from foods like:

- Eggs
- Butter
- Red meat

Causes heart disease.

But LDL cholesterol alone isn’t the issue.

It becomes dangerous when it’s oxidized or part of a bigger metabolic problem.

When it's oxidized, LDL can damage blood vessels, causing plaque buildup and heart disease.

Studies linking high LDL to heart disease often highlight oxidized LDL or other risk factors, not just LDL levels alone.

What causes LDL oxidation?

Chronic inflammation and high blood sugar are major drivers.

If you’re metabolically healthy with low inflammation and stable blood sugar, high LDL is less likely to oxidize.

Statins are reported to lower heart disease risk by reducing LDL levels, which limits the amount available to oxidize.

But true risk reduction is mixed.

Addressing inflammation and blood sugar is the real goal.

What raises LDL cholesterol?

Mainly simple carbs.

The type of LDL matters too:

More refined carbs = smaller dense LDL, which are more prone to oxidation.

More healthy fats = larger, buoyant LDL, which are less likely to oxidize.

High blood pressure is another cause of heart disease that´s not LDL cholesterol.

Inflammation and insulin resistance cause it through:

- Sodium and water retention
- Lower nitric oxide production
- Damage to blood vessel lining.

Now here are the most powerful 5 ways to lower inflammation and insulin resistance to help prevent heart disease:

1. Cut down on processed food.

It´s loaded with ingredients that promote inflammation and massively spike your blood sugar.

2. Quick workouts.

Exercise can reduce inflammation long-term and improve insulin sensitivity.

But overtraining causes excess inflammation and stress.

3. Reduce stress.

Cortisol triggers inflammation and your liver to release stored glucose and makes your cells less responsive to insulin.

4. Intermittent fast.

Fasting is the fastest way to reduce insulin levels and restore insulin sensitivity.

It also promotes autophagy and enhances mitochondria function which reduces inflammation.

5. Improve your gut health.

When your gut lining is damaged, endotoxins like LPS get into your bloodstream and trigger chronic inflammation.

This inflammation also blocks insulin signaling in your cells.

6. Improve your sleep.

- Reduces cortisol
- Repairs mitochondria
- Lowers pro-inflammatory cytokines.

If you liked this post:

Follow and connect with me for more content and like and comment below 👇

If you want to naturally reduce your cholesterol and avoid statins:

- With a healthy, enjoyable diet that fits into your busy schedule
- Only training 90 minutes a week at home

DM me "Cholesterol" to see how I can help

26/09/2025

If you are suffering joint pain, avoid the following foods:

Alcohol- can convert into uric acid in our body which extremely detrimental effect on your joint pain

Corn oil - can cause inflammation

Sugar - can trigger cytokines which release inflammation

MSG - Monosodium Glutamate can lead to inflammation

Refined salt - disrupt the balance of fluids in our body

Refined carbohydrate - high glycemic index which cause obesity & stimulates inflammation process

Dairy products - can trigger inflammation

Red meat & processed meat - can trigger inflammation through its purine & nitrate content

One teaspoonful of organic apple cider vinegar (mother) is the best - every morning can help to reduce joint pain 👍

25/09/2025

Parsley is known as the best kidney cleanses treatment

Finely chop a clean bunch of fresh parsley. Boil for 10 minutes and cool down. Filter then keep in the refrigerator for cooling. Drink one glass daily you will notice all the salt and other accumulated toxin coming out of your kidneys by urination. 👌