EYZHN Nutrition & Genomics

EYZHN Nutrition & Genomics Gut health specialist helping you restore balance, reclaim your health, and fuel your potential with personalised, science-backed solutions.

Hi, I’m Tamara Agusta, founder and practitioner at EYZHN Nutrition & Genomics. I help clients restore balance, reclaim their health, and fuel their potential with personalised, science-backed strategies.

Optimal health begins with a healthy gut. Often referred to as the "second brain," your gut houses 80% of your immune cells and trillions of microbes that influence your energy, mood, and overall well-being. When your gut is out of balance, your entire body feels it. Supporting gut health can be transformative—because when your gut is happy, so are you.

Areas of Expertise:
- Gut health and digestion (e.g., IBS, SIBO, leaky gut, food intolerances)
- Thyroid health, including Hashimoto's thyroiditis
- Personalised protocols based on your genetic blueprint (nutrigenomics and nutrigenetics)
- Preventative health and longevity strategies

I work with clients worldwide through online consultations, offering tailored nutritional plans, lifestyle strategies, and advanced testing when needed.

At EYZHN, inspired by the Ancient Greek philosophy of "ευ ζην" (ev zin)—the pursuit of a balanced and fulfilling life—I’m committed to helping you uncover root causes, restore balance, and achieve vibrant health.

Visit www.eyzhn.co to learn more or book a consultation.

🕒 Fasting can improve health, boost metabolism, and give your digestive system a break. But with so many options, which ...
25/09/2024

🕒 Fasting can improve health, boost metabolism, and give your digestive system a break. But with so many options, which one is right for you?

Here’s a quick guide:

◦ 12:12 – A great start for beginners! Fast for 12 hours and eat in a 12-hour window. Simple and easy to follow. ⏳

◦ 16:8 – Fast for 16 hours and eat within an 8-hour window. This method is great for weight loss and digestive health as it gives your gut time to rest and repair. 🌿

◦ 20:4 – Fast for 20 hours and eat all your calories in a 4-hour window. As a weekly fast, it helps reset your digestive system. As the Warrior Diet (practiced daily), it’s for those wanting to push fat-burning and metabolic efficiency. ⚔️

◦ 5:2, 4:3 & ADF – Fast 2 or 3 days a week, or on alternate days. Modified ADF allows for 500-600 calories on fasting days. These methods improve metabolic flexibility and can lead to moderate weight and fat loss, especially if combined with endurance exercise. 🏋️‍♂️

◦ 24h Fast/OMAD – Eat one meal a day (OMAD). After 24 hours, your body starts burning fat and activating autophagy. ♻️

◦ 36h Fast – After 36 hours, your body enters deep ketosis and autophagy, ideal for those seeking advanced metabolic benefits. 🔥

◦ 48h Fast – A 2-day fast that boosts HGH by 500%, aiding fat loss and muscle preservation. Best for experienced fasters. 💪

◦ 54h Extended Fast – By 54 hours, ketosis and autophagy are amplified, improving insulin sensitivity and metabolic health. 💉

◦ 72h Extended Fast – By 72 hours, your body reaches peak autophagy, clearing out damaged cells, reducing the risk of age-related diseases, and deepening ketosis for significant weight loss and mental clarity. Typically done with medical supervision. 🧬

⚠️ Fasting isn’t right for everyone. Please check with your doctor before attempting extended fasts, especially if you have any health conditions or are on medications.

Do you fast regularly? Which method do you follow and what changes have you noticed? Comment below! ⬇️

Riboflavin ( ) is essential for many important functions, such as:• Energy production ⚡• Fat metabolism 🧈• Cellular func...
24/09/2024

Riboflavin ( ) is essential for many important functions, such as:

• Energy production ⚡
• Fat metabolism 🧈
• Cellular function and growth 🧬
• Red blood cell formation 🩸
• Eye health 👁️
• Skin health 🧴
• Nervous system support 🧠

Riboflavin plays a vital role in fat metabolism, making it especially important for those on high-fat diets. It also helps prevent iron-deficiency anaemia, supports antioxidant defences, and plays a key role in methylation, which is crucial for maintaining mental and physical health. It’s also known to help with migraines, healthy blood pressure, and protect pregnant women from preeclampsia.

Foods that are naturally rich in riboflavin include:

• Dairy products (e.g., milk, yogurt, cheese) 🧀
• Eggs 🥚
• Organ meats (e.g., liver, kidneys) 🍖
• Lean meats (e.g., beef, pork) 🥩
• Oily fish (e.g., mackerel, salmon) 🐟
• Almonds 🌰
• Mushrooms 🍄
• Spinach and other leafy greens 🥬

The Recommended Dietary Allowance (RDA) for vitamin B2 is 1.1 mg per day for women and 1.3 mg per day for men. But keep in mind that the RDA is the minimal amount needed to prevent deficiency, rather than the optimal amount to support overall health. Certain factors can increase your need for riboflavin, such as:

• High-fat diets 🧈
• Cardio and weight loss 🏃‍♀️
• Low MTHFR gene activity 🧬
• Sunbathing ☀️
• Disease states: alcoholism, anorexia, and thyroid or adrenal issues ⛑️

⚠️ Be aware: Riboflavin is water-soluble, so excess amounts are typically excreted through urine, which can cause your urine to turn a bright neon yellow. This is normal and harmless, so don’t be alarmed!

Happy Mid-Autumn Festival! 中秋快乐! 🥮☕️
18/09/2024

Happy Mid-Autumn Festival! 中秋快乐! 🥮☕️

16/09/2024

Big Feature Update: Enhanced Tracking with Version 4.0 Hi there and Happy Monday! 🎉 I’m e cited to announce that the Blood Test Trackers with Charts…

16/09/2024

If you’re managing hypothyroidism with levothyroxine (LT4) tablets, you should always take them on an empty stomach, at least 30-60 minutes away from food and drinks other than water. However, some foods and supplements have been shown to interfere with LT4 tablet absorption and efficacy more than others. Here are the main culprits and how long you should wait:

❌ Caffeinated drinks ☕️ – wait 1 hour
- Coffee
- Tea

❌ Fibre-rich foods 🌾 – wait 1 hour
- Fresh fruits
- Vegetables
- Whole grains

❌ Soy-based products 🫘 – wait 1 hour
- Soy milk
- Soybeans
- Tofu
- Miso
- Edamame
- Soy protein powders

❌ Calcium-rich foods 🥛– wait 4 hours
- Dairy products (milk, cheese, yoghurt)
- Whey protein
- Cooked leafy greens
- Sardines

❌ Iron-rich foods 🥩 – wait 4 hours
- Cooked spinach
- Organ meat
- Beef

❌ Certain fruits 🍊 – wait 4 hours
- Grapefruit/grapefruit juice
- Papaya
- Potentially other fruit juices (e.g. apple juice, orange juice)

❌ Other Foods & Supplements – wait 4 hours
- Walnuts
- Cottonseed meal
- Mineral supplements 💊 (calcium, iron, chromium and multivitamins containing these minerals)

By timing your food and supplement intake appropriately, you can ensure better absorption and efficacy of your levothyroxine medication. 💊✨

PMID: 19942153, 33801406, 29589994, 37384019, 36171905

Digestive woes, be gone! 🪄
13/09/2024

Digestive woes, be gone! 🪄

Time-restricted feeding (TRF) is a form of intermittent fasting where your eating window is condensed into a 4-12 hour p...
12/09/2024

Time-restricted feeding (TRF) is a form of intermittent fasting where your eating window is condensed into a 4-12 hour period.

Here are 5 reasons why limiting the time you spend eating can improve digestive health:

✔️ Relieves stress on the GI system 🧘‍♀️⁠
TRF allows your digestive system to rest, diverting energy from constant digestion toward healing, rejuvenation, and repair. This can reduce inflammation, improve digestive health, boost metabolic health, and support weight loss.

✔️ Strengthens the gut lining 🔄 ⁠
TRF promotes the growth of mucin-degrading bacteria like A. muciniphila and may support intestinal stem cell activity. Complete cellular turnover of the intestinal wall typically takes 3-5 days.

✔️ Boosts microbiome diversity 🥦⁠
Especially when combined with probiotic supplementation, TRF helps enhance microbiome diversity, which is essential for both gut and immune health.

✔️ Increases healthy gut bacteria 🌿⁠
While diversity is important, you want more of the right kind of bacteria. TRF can increase beneficial bacteria like F. prausnitzii and B. fragilis while crowding out harmful microbes.

✔️ Activates gut antioxidant pathways ✨
TRF supports the growth of healthy gut bacteria like F. prausnitzii, which produce short-chain fatty acids (SCFAs) with antioxidant properties. This helps activate antioxidant pathways, neutralise free radicals, reduce oxidative stress, and support overall gut health.

PMID: 19405258, 29727683, 25763563, 31854304, 27232601
DOI: 10.1136/archdischild-2016-311643, 10.1016/j.nut.2020.110797

In a healthy gut, there’s a mutually beneficial relationship between our body and the bacteria living within it. These b...
11/09/2024

In a healthy gut, there’s a mutually beneficial relationship between our body and the bacteria living within it. These bacteria play vital roles in digestion, immune responses, protection against harmful pathogens, energy regulation, and even brain health 🧠✨.

However, when there’s a shift in the number or composition of these beneficial bacteria—a condition known as dysbiosis—it can lead to a variety of health issues. One key indicator of dysbiosis is low levels of Bacteroidetes and Firmicutes, the dominant bacterial phyla in the human digestive system, including the mouth, nose, throat, and colon.

This imbalance can manifest with a variety of symptoms, including:

◦ Chronic bloating and distension
◦ Excessive gas
◦ Changes in stool consistency
◦ Changes in bowel habits
◦ Systemic symptoms like depression, anxiety, brain fog, and more 💭

🌿 Bacteroidetes and Firmicutes are essential for maintaining gut and immune health, primarily by producing short-chain fatty acids (SCFAs), which have far-reaching benefits across the body:

◦ Bacteroidetes: Produce acetate and propionate, which support energy regulation and reduce inflammation.

◦ Firmicutes: Produce butyrate which provides energy to colon cells, maintains the intestinal lining, regulates colonic motility, and reduces inflammation.

🔍 Curious about your gut health?
If you’re experiencing digestive issues like bloating, constipation, diarrhea, or excessive gas, it might be time to check in on your microbiome 🌱. Gut testing can provide valuable insights into your health and help guide you toward better balance and well-being. Don’t guess, test!












PMID: 26900286, 33881768, 34881193

Constipation is a symptom, not a disease. 💡If you're struggling with constipation, several factors could be contributing...
10/09/2024

Constipation is a symptom, not a disease. 💡

If you're struggling with constipation, several factors could be contributing:

🌱 Diet & Lifestyle:

◦ Low fibre or fluid intake
◦ Too much fibre
◦ A sedentary lifestyle
◦ Disrupted schedule

🧠 Stress & Psychological Factors:

◦ Stress, trauma, and depression can all slow motility and increase pelvic floor tension.
◦ Withholding behaviour can lead to hard stools and worsen the problem.

🦠 Gut Health:

◦ Dysbiosis (gut bacteria imbalance) and conditions like IBS or SIBO (Small Intestinal Bacterial Overgrowth) can cause sluggish digestion. Methane-producing bacteria, in particular, can slow transit.

💪 Physical Causes:

◦ Anatomic issues like rectocele, pelvic surgery, or nerve damage can affect defecation mechanics.
◦ Dyssynergic defecation (anismus): A lack of coordination between the pelvic floor muscles and the re**um can make it difficult to pass stool, even when the urge is there.
◦ Pain from a**l fissures or haemorrhoids may cause a fear of going, making things worse.

🩺 Medical Conditions:

◦ Constipation can be linked to co-morbidities like Parkinson’s, low thyroid function, Ehlers-Danlos syndrome, and diabetes.

🔄 Hormonal Fluctuations:

◦ Hormonal changes during the menstrual cycle, perimenopause, and pregnancy can slow digestion and lead to constipation.

💊 Medications:

◦ Certain medications like opioids, antidepressants, antihistamines, and some blood pressure medications can also contribute to constipation.

If constipation is a recurring issue, it’s worth looking beyond quick fixes and working with a healthcare provider to find the root cause and get your gut moving again! 🚀











Struggling with histamine intolerance? 🤧 Take control with these 4 simple steps to manage your symptoms and feel your be...
06/09/2024

Struggling with histamine intolerance? 🤧 Take control with these 4 simple steps to manage your symptoms and feel your best. Swipe through to learn more!

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What Happens In Your Body When You Fast? 🤔🔄 DIGESTION (0-8 hours):During this time, your body uses the energy from your ...
04/09/2024

What Happens In Your Body When You Fast? 🤔

🔄 DIGESTION (0-8 hours):
During this time, your body uses the energy from your last meal for cellular and tissue growth. Insulin is secreted by the pancreas to manage blood glucose, and excess glucose is stored in your cells.

🧪 GLYCOGEN DEPLETION (8-24 hours):
From 4 to 12 hours, your body begins breaking down glycogen stores for energy. Around the 12-hour mark, human growth hormone (HGH) levels increase, helping to preserve muscle mass and promote fat breakdown. Between 12 and 24 hours, as glycogen depletes, your body shifts to burning stored fat and ketones for energy—typically around 16 hours, though this will vary depending on your diet. By 18 hours, mTOR activity decreases, allowing autophagy to begin, which helps clear out damaged cells and reduces the risk of age-related diseases.

🔥 FAT BURNING (24-72 hours):
During this phase, your body fully transitions to using fat for energy. AMPK activation increases autophagy, which is believed to peak around the 72-hour mark. Around 24 hours, your brain may also start producing brain-derived neurotrophic factor (BDNF), though the research is still controversial. BDNF supports neuron growth and is crucial for memory, coordination, and learning. After 72 hours of fasting, your body deepens into ketosis, further amplifying the benefits of fasting, such as weight loss, metabolic efficiency, and longevity.

⚠️ Despite many great benefits, fasting isn’t right for everyone. Be sure to check with your primary care physician before starting an extended fast.

PMID: 1548337, 24440038, 34285469

Acid reflux and GERD typically do not occur because of too much stomach acid, but rather because the acid is in the wron...
03/09/2024

Acid reflux and GERD typically do not occur because of too much stomach acid, but rather because the acid is in the wrong place. One reason this happens is that our lower oesophageal sphincter (LOS), which acts as an anti-reflux barrier, becomes weak, allowing acid to regurgitate into the oesophagus.

You therefore want to avoid any foods that further relax the LOS and/or irritate the oesophagus until digestive function has been restored.

❌ Foods that relax the LOS:
- Fried/fatty foods
- Chocolate
- Coffee
- Spearmint & peppermint
- Carbonated/fizzy drinks
- Sugar/processed foods
- Alcohol
- Onions
- Garlic

❌ Foods that irritate the oesophagus:
- Coffee
- Citrus fruits/juices (e.g., orange, lime)
- Spicy food
- Tomato-based foods

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