https://www.facebook.com/2034933083472675/

Munisai's Fit Club, Sullurupeta (2025)

11/10/2025

Iron is an essential mineral your body needs to make hemoglobin, carry oxygen, and keep your tissues healthy. When you don’t get enough, it can lead to anemia, fatigue, and a wide range of symptoms that affect energy, mood, and appearance.

Here are 15 common signs of iron deficiency:
🔷 Chronic fatigue that isn’t relieved by rest
🔷 Rapid breathing and shortness of breath
🔷 Low endurance and exercise intolerance
🔷 Poor memory and brain fog
🔷 Heart palpitations or chest pain
🔷 Restless legs syndrome
🔷 Difficulty concentrating or hyperactivity
🔷 Dark circles under the eyes
🔷 Pale or dull-looking skin and eyelids
🔷 Pica, including cravings for ice, clay, or dirt
🔷 Dizziness or feeling lightheaded when standing
🔷 Weakness due to low oxygen delivery
🔷 Brittle nails with grooves or spooning
🔷 Hair thinning and loss
🔷 Twitching or muscle spasms

The most common causes of iron deficiency include chronic blood loss, diets high in grains and low in animal products, malabsorption from gut issues, and vegan or vegetarian diets that rely mostly on nonheme iron.
The best sources of iron are nutrient-dense animal foods, including clams, oysters, red meat, liver, fatty fish, eggs, mussels, and octopus. Pairing iron-rich foods with vitamin C from vegetables or berries helps your body absorb iron more effectively.

If you suspect low iron, it’s important to get tested before supplementing. Too much iron can build up in the body and cause organ damage.

11/10/2025

LDL కొలెస్ట్రాల్‌ను తరచుగా “చెడ్డది” అని పిలుస్తారు, కాని ఇది వాస్తవానికి కొలెస్ట్రాల్ కాదు మరియు ఇది మీకు చెడ్డది కాదు. LDL, లేదా తక్కువ-సాంద్రత కలిగిన లిపోప్రొటీన్, ఇది ఒక రవాణా వ్యవస్థ, ఇది కొలెస్ట్రాల్ మరియు ట్రైగ్లిజరైడ్లను రక్తప్రవాహాల ద్వారా మీ శరీరంలోని ప్రదేశాలకు అవసరమైన ప్రదేశాలకు తీసుకువెళుతుంది.

మీ శరీరం ప్రతిరోజూ 3,000 మి.గ్రా కొలెస్ట్రాల్ చేస్తుంది ఎందుకంటే ఇది చాలా అవసరం. కొలెస్ట్రాల్ కణ త్వచాలను నిర్మించడానికి, ఫ్రీ రాడికల్ నష్టం నుండి రక్షించడానికి, విటమిన్ డి తయారు చేయడానికి, కొవ్వు జీర్ణక్రియకు పిత్తాన్ని ఉత్పత్తి చేయడానికి మరియు ఈస్ట్రోజెన్, టెస్టోస్టెరాన్ మరియు కార్టిసాల్ వంటి హార్మోన్ల సృష్టికి మద్దతు ఇవ్వడానికి ఉపయోగిస్తారు. ఇది సంక్రమణతో పోరాడటానికి మరియు కణాల నష్టాన్ని రిపేర్ చేయడానికి కూడా సహాయపడుతుంది.
రెండు రకాల ఎల్‌డిఎల్ ఉన్నాయని అర్థం చేసుకోవడం నిజమైన కీ:

🔷 టైప్ ఎ - ధమనులను అడ్డుకోని పెద్ద, తేలికపాటి కణాలు మరియు ఆరోగ్యకరమైన రూపంగా పరిగణించబడతాయి
By రకం B - మంటకు శరీరం యొక్క వైద్యం ప్రతిస్పందనలో భాగంగా ఫలకం నిర్మాణానికి దోహదపడే చిన్న, దట్టమైన కణాలు

టైప్ బి ఎల్డిఎల్ “చెడ్డది” కాదు - ఇది అధిక చక్కెర, శుద్ధి చేసిన పిండి పదార్థాలు, కూరగాయల నూనెలు, ఒత్తిడి లేదా శస్త్రచికిత్స వల్ల కలిగే నష్టాన్ని నయం చేయడంలో సహాయపడే కట్టులాగా ఏర్పడుతుంది. చాలా ఎక్కువ రకం బి కొనసాగినప్పుడు సమస్య వస్తుంది, కాలక్రమేణా గుండెపోటు లేదా స్ట్రోక్ ప్రమాదాన్ని పెంచుతుంది.

మీ ట్రైగ్లిజరైడ్ నుండి HDL నిష్పత్తిని చూడటం ద్వారా మీకు ఏ రకాన్ని అంచనా వేయడానికి సరళమైన మార్గాలలో ఒకటి. తక్కువ హెచ్‌డిఎల్‌తో అధిక ట్రైగ్లిజరైడ్స్ మరింత టైప్ బి ఎల్‌డిఎల్‌ను సూచిస్తాయి, అయితే అధిక హెచ్‌డిఎల్‌తో తక్కువ ట్రైగ్లిజరైడ్స్ మరింత టైప్ ఎ ఎల్‌డిఎల్‌ను సూచిస్తాయి.

టైప్ బి ఎల్డిఎల్‌ను పెంచేది ఏమిటి?
శుద్ధి చేసిన పిండి పదార్థాలు మరియు చక్కెరలు అధికంగా ఉన్న ఆహారం
So సోయా, మొక్కజొన్న మరియు కనోలా వంటి కూరగాయల నూనెలు
Deschion దీర్ఘకాలిక ఒత్తిడి మరియు అధిక కార్టిసాల్
The తక్కువ థైరాయిడ్ ఫంక్షన్
🔷 ట్రాన్స్ ఫ్యాట్స్ అండ్ గ్లైకేషన్ (చక్కెర ప్రోటీన్ లేదా కొవ్వుతో వండుతారు)
🔷 విసెరల్ కొవ్వు మరియు శస్త్రచికిత్స నుండి కోలుకోవడం

మరింత టైప్ ఎ ఎల్‌డిఎల్‌కు ఏది మద్దతు ఇస్తుంది?
Health ఆరోగ్యకరమైన సంతృప్త కొవ్వులు తినడం
శుద్ధి చేసిన పిండి పదార్థాలు మరియు చక్కెరలను కత్తిరించడం
Stress ఒత్తిడిని నిర్వహించడం మరియు థైరాయిడ్ ఆరోగ్యానికి మద్దతు ఇవ్వడం
It తగినంత విటమిన్ సి పొందడం మరియు తాపజనక నూనెలను నివారించడం

బాటమ్ లైన్: LDL మీ శత్రువు కాదు. ఇది మీ శరీరం యొక్క వైద్యం మరియు రవాణా వ్యవస్థలో భాగం. కొలెస్ట్రాల్‌ను “చెడ్డది” అని లేబుల్ చేయడానికి బదులుగా, మంట యొక్క మూల కారణాలను తగ్గించడంపై దృష్టి పెట్టండి, కాబట్టి మీ శరీరం నష్టాన్ని మరమ్మతు చేయడానికి అదనపు రకం B LDL పై ఆధారపడవలసిన అవసరం లేదు.

08/10/2025

Magnesium is one of the most overlooked minerals, yet your body relies on it for more than 600 processes every single day. It helps with energy, muscle relaxation, nerve signals, and steady blood sugar—but many people still don’t get enough.

⏳ How long does magnesium stay in the body?

In healthy people, magnesium lasts around 40 hours before the kidneys flush it out. But if you eat a lot of carbs, have blood sugar issues, or your kidneys aren’t working at their best, you can lose magnesium much faster—sometimes within 12 to 24 hours.

⚠️ Signs you might be low in magnesium:
🔷 Trouble falling or staying asleep
🔷 Tight or cramping muscles
🔷 Low energy and fatigue
🔷 Irritability or mood swings
🔷 Strong sugar cravings

🥑 Foods rich in magnesium:
🔷 Leafy greens like spinach, kale, and Swiss chard
🔷 Nuts and seeds
🔷 Avocado
🔷 Oily fish
🔷 Dark chocolate

Since magnesium doesn’t stay stored in the body for long, it’s important to get it regularly through food (and supplements if needed).

08/10/2025

Ginger has been treasured for over 5,000 years, and today it’s making a comeback in the form of ginger shots—a small but powerful way to boost your health.

Packed with gingerol, these fiery little drinks can do more than just wake up your taste buds.
Ginger shots support digestion by promoting bile flow and easing bloating or queasiness.

They’ve also been shown to help ease menstrual discomfort by reducing muscle tension and balancing inflammatory signals.

During cold and flu season, many turn to ginger shots for their natural antibacterial and antiviral support, while others use them to help with weight management since gingerol can enhance satiety and curb cravings.

On top of that, ginger slows carb absorption, which supports healthy blood sugar balance, and its antioxidants promote a more balanced inflammatory response throughout the body.
Here’s a quick recipe:

1️⃣ Peel and chop 2½ cups of fresh ginger root,
2️⃣ Blend it with 1 cup of filtered water, ½ cup of fresh lemon juice, and a pinch of cayenne pepper
3️⃣Strain the liquid into a glass jar, refrigerate, and you’ll have a batch of shots ready to go.

Just 1.5 oz a day is enough, and they stay fresh for up to three days.

06/10/2025

Cancer may seem like it strikes out of nowhere, but many factors that increase risk are within our control.
Protecting your mitochondria—the energy production center of your cell—is one of the most powerful ways to build resilience. Here are four strategies that matter most:

1️⃣ Fasting
When you fast, your cells switch from growth mode to repair mode. This weakens unhealthy cells and strengthens healthy ones, while lowering blood sugar that cancer cells thrive on.

2️⃣ Exercise
Movement repairs mitochondria and activates autophagy, your body’s way of cleaning out damaged cell parts before they turn dangerous.

3️⃣ Sleep & Circadian Rhythm
Consistent, high-quality sleep keeps your internal body clock aligned. Disrupted rhythms impair mitochondrial function and increase disease risk.

4️⃣ Social Connection
Isolation isn’t just emotionally draining—it stresses the body and weakens the immune system. Community and relationships strengthen cellular defenses.

💡 Bottom line: Protecting mitochondria through fasting, exercise, quality sleep, and strong connections may help lower your cancer risk while boosting overall health.

06/10/2025

Organ meats—like liver, heart, and kidney—have been overlooked in the modern diet, but they remain some of the most nutrient-packed foods you can eat. Here’s why they’ve been valued across cultures for centuries:

1️⃣ Heart health support
Beef heart and cod liver are rich in CoQ10 and omega-3s, which help maintain cardiovascular function and a healthy inflammatory response.

2️⃣ Brain nourishment
Liver and brain provide B vitamins, omega-3s, and choline, all key for memory, focus, and nervous system balance.

3️⃣ Iron powerhouse
Pork liver delivers highly absorbable heme iron, which supports oxygen transport and steady energy.

4️⃣ B vitamin boost
Liver is packed with bioavailable B vitamins—vital for energy, DNA repair, and red blood cell formation.

5️⃣ High-quality protein
Organ meats supply all nine essential amino acids, making them a complete protein source.

6️⃣ Cellular protection
Compounds like alpha-lipoic acid (ALA) help fight oxidative stress and support mitochondrial energy production.

7️⃣ Mineral-rich nutrition
Magnesium, selenium, and zinc in organ meats contribute to immune health, DNA synthesis, and enzyme function.

8️⃣ Hormone balance
Zinc plays a key role in reproductive and endocrine health—supporting insulin sensitivity, menstrual comfort, and testosterone balance.

9️⃣ Fat-soluble vitamins
Liver is especially high in vitamins A, D, and K2, supporting vision, bone strength, and immune defenses.

🔟 Liver support
Choline in liver helps the body process fat efficiently and supports healthy liver function.

👉 When sourced from grass-fed, pasture-raised animals, organ meats offer some of the most concentrated nutrition available.

Would you try including more of these in your diet?

06/10/2025

Not all large bellies are the same. Sometimes the problem is belly fat, but in other cases, it may be ascites—a buildup of fluid in the abdominal cavity that can signal serious liver issues.

Belly fat develops slowly over time from excess calories, poor diet, lack of sleep, and inactivity.

It usually feels soft and is made up of both subcutaneous fat under the skin and visceral fat around the organs. Visceral fat is the more concerning type, as it has been linked to heart disease, diabetes, and other chronic conditions.

Ascites, on the other hand, develops more quickly and often makes the belly appear smooth and hard to the touch.
It can also bring along other symptoms—like swollen legs, frequent urination, nausea, or difficulty breathing. This happens when liver damage or other conditions cause fluid to leak into the abdominal cavity.

So how do you support your liver and reduce the risk of fluid buildup?
🔷 Intermittent fasting can give the liver a much-needed break and enhance repair.
🔷Antioxidant-rich foods like berries, cruciferous vegetables, green tea, garlic, and turmeric may help protect against oxidative stress.
🔷 A low-carb, nutrient-dense diet such as Healthy PMF Keto® supports metabolic health and lowers inflammation.
🔷 And of course, avoiding alcohol is key to protecting liver cells from damage.

The bottom line: while belly fat is mostly lifestyle-related, ascites can point to deeper health concerns

06/10/2025

Here’s something to consider…
The foods given to people in nursing homes, prisons, schools, hospitals, and other public institutions are low-quality and often highly processed.
The health of the people in these institutions would quickly improve by simply removing carbohydrates from their diets, yet they continue to follow dietary guidelines that push the opposite advice. Why?

03/10/2025

Your gut and brain are in constant communication — and this relationship affects far more than digestion. Here’s what you need to know:

🔷 The gut-brain axis connects your gut microbes and central nervous system through the vagus nerve.

🔷 Gut bacteria produce compounds like serotonin, GABA, and SCFAs that influence mood, stress response, and cognition.

🔷 Stress and cortisol can disrupt gut microbes, leading to dysbiosis and poor mood regulation.

🔷 A diverse gut microbiota supports nutrient absorption, neurotransmitter production, and healthy brain function.

🔷 Signs of a weak gut-brain connection may include bloating, brain fog, mood swings, food cravings, and sleep issues.

So, what can you do to improve that gut-brain connection?
1️⃣ Eat fermented foods (sauerkraut, kefir, kimchi, yogurt).
2️⃣ Add prebiotic foods (garlic, onions, asparagus, leeks, Jerusalem artichokes).
3️⃣ Avoid processed foods high in sugar, refined carbs, and seed oils.
4️⃣ Follow a nutrient-rich low-carb diet like Healthy Keto®.
5️⃣ Support digestive health with fiber, hydration, thorough chewing, and healthy fats.
6️⃣ Limit or avoid alcohol, which disrupts gut microbes and weakens brain signals.

Your gut really is your “second brain.” Keep it balanced, and your mood, focus, and energy will thank you!

03/10/2025

Have you ever noticed nails that curve inward and look almost scooped out, like tiny spoons? This condition is called koilonychia, or spoon-shaped nails, and it’s most often linked to iron deficiency anemia.

When iron levels are low, the body can’t deliver enough oxygen to the nail beds. Over time this may cause nails to thin, weaken, and take on a concave shape. Spoon nails can also appear alongside other symptoms of anemia, including fatigue, pale skin, cold hands and feet, and even cravings for non-food items, a condition known as pica.

🔷 Iron deficiency from blood loss, low stomach acid, or poor absorption is the most common cause
🔷 Diets low in heme iron (animal-based iron) can increase the risk
🔷 Autoimmune conditions, poor circulation, or even genetics may also play a role
🔷 Spoon nails sometimes occur in newborns as a temporary condition that improves with age

Natural management often starts with improving diet. Iron-rich foods like red meat, organ meats, clams, and oysters provide heme iron, which is much easier for the body to absorb than plant-based iron. Some people also find benefit in food-based iron supplements, such as grass-fed liver capsules, which provide iron in a gentler, more natural form.

In addition to boosting iron, simple steps like moisturizing cuticles with natural oils and avoiding harsh nail products can support healthy nail growth.

Spoon-shaped nails are often a signal that your body is missing something important — especially iron. Paying attention to these small changes can make a big difference in long-term health.

Want a full guide to avoiding spooned nails?

30/09/2025

Why do stubborn bat wings (flabby upper arms) happen—and what can you do about them?
Here’s what you need to know:

🔷 Age – Loss of elasticity + muscle mass leads to sagging skin
🔷 Genetics – Some are predisposed to store more fat in the arms
🔷 Weight fluctuations – Both gain and rapid loss can leave loose skin
🔷 Hormonal changes – Estrogen, growth hormone, and testosterone shifts impact fat storage
🔷 Poor diet – Processed foods, sugar, and alcohol may accelerate fat accumulation

Six steps to help reduce arm fat:
🔷 Avoid estrogenic foods (soy, alfalfa, non-organic meat/dairy, wheat, beer)
🔷 Eat cruciferous veggies (broccoli, kale, cauliflower, cabbage, watercress) for estrogen balance
🔷 Practice intermittent fasting to boost growth hormone and fat breakdown
🔷 Try short bursts of HIIT for fat burning and muscle support
🔷 Manage stress—high cortisol disrupts estrogen/progesterone balance
🔷 Prioritize quality sleep for optimal growth hormone release

Balanced hormones = less stubborn fat + better muscle tone. 💪

30/09/2025

Your gut does so much more than digest food—it affects your energy, mood, sleep, hormones, skin, and even your immune system. When your gut is out of balance, the signs can show up in surprising ways: bloating, brain fog, fatigue, sugar cravings, skin issues, or even stubborn weight changes.

Poor gut health is often linked to things like processed foods, too much sugar and seed oils, low fiber, stress, poor sleep, and frequent medications. Over time, these habits can trigger inflammation, disrupt your gut microbes, lower stomach acid, slow bile flow, and even weaken your gut barrier.

The good news? With the right steps, you can start repairing your gut naturally. Choosing nutrient-dense foods, adding prebiotics and fermented foods, supporting digestion with bitter greens, managing stress, and prioritizing sleep can all make a huge difference.

A healthy gut = better digestion, clearer thinking, stronger immunity, balanced hormones, and more resilient energy.

Munisai's Fit Club

11/10/2025

11/10/2025

08/10/2025

08/10/2025

06/10/2025

06/10/2025

06/10/2025

06/10/2025

03/10/2025

03/10/2025

30/09/2025

30/09/2025

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share