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Nutrition Ninja, Santa Mon, CA (2025)

05/08/2022

SUMMER IS COMING! Get that sun to your skin and get more energy (mitochondria)

The Importance of Sun Exposure
Light deficiency is another extremely common cause of fatigue. Sun exposure triggers vitamin D production, which is important, but it also has many other functions and benefits that can directly impact your energy level.

For example, the vast majority of melatonin, some 95%, is produced in your mitochondria in response to sunlight (specifically red near-infrared light, which is what provides warmth). Melatonin is a potent anti-inflammatory, so sunlight allows you to target oxidative stress right where it’s needed the most.

“Melatonin is absolutely vital for protecting your mitochondria from harm and preventing them from accumulating damage as you age,” Whitten says. But swallowing melatonin is useless for this, as oral melatonin cannot reach the mitochondria.

Red and infrared wavelengths also stimulate tissue-specific growth factors. So, in muscle cells, it increases insulin-like growth factor 1, which is a key growth factor for muscle growth. In your thyroid, it stimulates growth factors that help regenerate thyroid gland tissue in the brain.

In your skin, fibroblasts are stimulated by red and near-infrared light to increase collagen production. So, essentially, red and infrared light act as signals that trigger growth and regeneration at the cellular level, throughout your whole body.

Factors That Influence Your Energy Levels:

While mitochondrial dysfunction is a central issue in fatigue, other factors also come into play, including:

Low muscle mass — Greater muscle mass contributes to metabolic flexibility and health, because muscle acts as a sink for glucose, thereby reducing your risk of insulin resistance. Low muscle mass, on the other hand, is a leading contributor to early death, and it’s a major contributor to low energy and fatigue
Elevated blood sugar and insulin resistance — This primarily goes back to a poor diet high in processed foods and constant grazing throughout the day. Eating a whole food diet and implementing TRE can go a long way toward normalizing your insulin and blood sugar
Lack of hermetic stress such as insufficient amounts of exercise
Stress
Poor gut health

04/19/2022

Lets talk about B vitamin

B vitamin deficiencies are known to produce symptoms of psychiatric disorders, including depression and schizophrenia, and they play an important role in cognitive decline and the development of dementia

Vitamins B6, B9 (folate), and B12 may help prevent cognitive decline and protect against more serious dementia such as Alzheimer's disease

A primary mechanism of action is the suppression of homocysteine, which tends to be elevated when you have brain degeneration. Having a homocysteine level above 14 micromoles per liter is associated with a doubled risk of Alzheimer’s
Research has shown taking high doses of folic acid, B6, and B12 lowers blood levels of homocysteine, decreasing brain shrinkage by as much as 90%

B vitamins also have a direct impact on the methylation cycle and are required for the production and function of neurotransmitters, and for the maintenance of myelin, all of which are important for cognitive health

02/09/2022

Water. Pure water, is vital to our health. And it is not to be found in plastic bottles.

Here is a summary of a creepy study done on bottled waters.
Solution: Use high-quality water filters at home. On the go, class bottles with bottle covers/protectors.

- Tests reveal bottled water contains nearly twice as many microplastic particles per liter as tap water. The contamination was thought to originate from the manufacturing process of the bottles and caps

- Researchers tested 259 bottles of 11 popular bottled water brands for the presence of microscopic plastic. On average, the bottled water tested contained 325 pieces of microplastic per liter

- Only 17 of 259 bottles were found to be free of microplastic particles, and none of the brands tested consistently free of plastic contaminants. The worst offender was Nestlé Pure Life, the most contaminated sample of which contained 10,390 particles per liter

- In response to these findings, the World Health Organization vowed to launch a safety review to assess the potential short- and long-term health risks of consuming microplastic in water

- A report by the U.K. Government Office for Science warned that plastic debris littering the world’s oceans — 70 percent of which does not biodegrade — is likely to triple by 2025 unless radical steps are taken to curb pollution

And with that info, remember to drink a lot of water every day.

05/27/2021

What up Ninjas!
Lately, due to massive BULL RUN in crypto, I have been staring at the computer more than ever.

(Here at Nutrition Ninja we train people to maximize their results in three different areas: 1. Physical health 2. Mental strength 3. Wealth)... So I have been neglecting exercise almost completely.
But as a biohacker, I am still supercharged and feel awesome.
I have magic potions for minerals and micronutrients that I use every day to ensure that my boney is getting optimal building blocks.

Getting the missing minerals, vitamins, micro-and phytonutrients is vitally important nowadays. But before you just start stuffing pills into your mouth it is good to know what they are
Here is a cheat sheet on why they are important.

05/26/2021

If natural sunlight is whole foods then artificial light is processed food.

Minerals are needed for sunlight to do a lot of its magic. We will be talking more about the awesomeness of the salt in the coming days.

Light has a profound impact on our metabolism and overall health

Exposure to light controls our body's circadian rhyhtms that regulate virtually all processes in the body

Every cell and organ has its own circadian clock that are coordinated with the master circadian clock in the brain

Light enters through the eyes and stimulates the suprachiasmatic nucleus in the hypothalamus that then sends out corresponding signals throughout the body

Circadian rhythms affect
- digestion
- insulin sensitivity
- fat oxidation
- DNA repair
- detoxification
- autophagy
- NAD metabolism
- methylation

And much more

Your body needs light to produce energy and stay healthy. It acts almost like a cofactor to nutrition

People nowadays are deprived of natural daylight at the right time and poisoned by too much artificial light at night. This is associated with many diseases and impaired recovery

Like said. If natural sunlight is whole foods then artificial light is processed food.

04/27/2021

Lets remove the garbage from our system.
Our livers process more toxins that they were ever supposed to be exposed to (household chemicals, air pollution, crap in our food, metal fillings, and moulds too) and as a result we have trouble naturally detoxing it all.

Also, many of us have genetic mutations which means we don’t breakdown or excrete certain toxins as fast as we need.

Binding these toxins is essential for a optimal health, a healthy liver & gut.
A stressed liver causes so many health issues & is often the cause of digestive issues (bloating, gas, IBS etc) too.

The best way to support you liver is to regularly take binders & which one(s) you use depends on your issue.

Think of your household garbage & a garbage truck as an analogy for a moment.

We either have so much trash it piles up in the house, we don’t take the kitchen trash out of the house, or if we do, the rubbish piles up outside the house.

It stacks up & the garbage men don’t collect...

Taking binders helps takes out more of the trash & also means the garbage gets collected too.

This frees up your body to process more trash (bc now the bin is empty) & takes the pressure off your whole system.

The kitchen becomes clean & so does the porch.

When the liver processes toxins, they get excreted through bile and into the small intestine.

If the toxins are not bound to anything, most of them will get reabsorbed in the gut.

Binders bind to toxins so that they can pass all the way through the digestive tract to be eliminated properly.

I take chlorella every single morning on waking & every single night before bed.

I have tested each one of these at some point over the last 10 years, so feel free to ask any questions.

Different binders have affinities for different toxins, & most functional practitioners know which to use in which situation.

Eaten something dodgy, or have drunk poor quality alcohol? Use activated charcoal.
Have mould at home? Use Cholestyramine & charcoal.
Had your metal fillings out? Use chlorella, zeolite, silica & activated charcoal.

More of us need binders than we realise & are worth testing if you have digestive issues.
But it’s important to research each, & work with a functional practitioner before diving in.

03/14/2021

One of the musts BUT most frequently forgotten health acts is: Drinking water!
I know. This is a boring one 😏 But we're gonna have to touch on this.
But let's start lightly (later we will go deeper).

Few health benefits of drinking water.

The act of drinking water is essential to good health as it flushes toxins from organs, carries nutrients to cells, helps joints, aids in digestion, and more. One might be surprised to learn that about 60% of the human body weight is made of water, and adequate intake keeps our bodies functioning well. The Institute of Medicine (IOM) offers basic guidelines for daily liquid intake: For men, about 13 cups of fluid is recommended. IOM suggests about 9 cups of fluid for women, and amounts may increase for pregnant and breastfeeding women.

Failing to intake enough liquid regularly may lead to various medical conditions, from dry eyes and skin to dehydration, dizziness, confusion, or seizures, and more. Additionally, symptoms can be exacerbated in heat. To avoid medical problems, it is necessary to stay properly hydrated throughout the day. However, some people find drinking water to be a mundane and unpleasant task. For this reason, they may consume less than the recommended amounts or substitute water with other flavorful beverages like juice or soda. However, sweet beverages may contain large amounts of sugar that can contribute to progressive conditions such as type 2 diabetes, where the body cannot use blood sugar (glucose) properly.

For those seeking to get adequate amounts of liquid into the body, consider drinking cucumber mint water. Not only is the beverage tasty and refreshing, but it offers multitudes of health benefits. Cucumbers are 95 percent water and promote hydration. But there’s more. Per Healthline, they are rich in vitamin C, vitamin B-5, beta carotene, manganese, molybdenum and contain some flavonoid antioxidants. Mint is a good source of vitamin A, critical for night vision, and is a potent antioxidant source. Most people can safely incorporate cucumber mint water into their hydration plan. However, people with GERD or other medical conditions should discuss nutrition sources with their trusted medical professional to make sure changes to the diet can be safely tolerated.

NO-FUSS CUCUMBER MINT WATER

1 large organic cucumber, washed & skin on, sliced thinly
1 bunch of organic mint leaves, washed & tightly packed
Cold water to fill the pitcher
Directions: Add the cucumber and mint to the pitcher. Next, add cold water to fill the pitcher. Cover pitcher with lid or saran wrap. Best if refrigerated for at least three hours for best flavor infusion. Keep cold & serve.

Variation: add one thinly sliced lemon or lime to the water, with the peel still on.

Best served in a tall, chilled glass. May be stored covered in the refrigerator for up to two days.

Makes one 8-to-10 cup pitcher.

Source: Amac

03/08/2021

Super simple, cheap & effective Biohack... and it’s kinda obvious and overlooked.
Ever thought about why Rocky & actual professional athletes have skip rope in their daily routine?
It’s a full-body workout that gets your heart rate up and has a whole host of health & performance benefits.
Just a few minutes a day:

🦵🏼Strengthens your legs
🦵🏼Strengthens glutes
🦵🏼Strengthens calves
🏃🏼‍♂️It Burns more fat & calories than typical cardio
😊Improves mood
❤️Improves heart health
💗Gets your heart rate up
🧠Improves brain function
☠️Helps detoxification
🩸Improves lymphatic drainage which;
🤡Helps improve skin
🏋🏼‍♀️Tones muscles in Lower & Upper body
🦴Helps with improving bone density
🤸🏼‍♀️Helps coordination, balance & agility skills

Also;
👉🏼Requires hardly any space
👉🏼Is cheap AF
👉🏼Only takes a few minutes
You can even skip while you watch TV or listen to audiobooks.
When was the last time you skipped?

JUST DO IT!
Steal one from your daughter 😁 if you have to.

03/07/2021

There are three macros, of which we can live on two in theory, but it’s best if we don’t.

Each macro serves a purpose which is why they exist in nature, but the ratios, timing & quality should be considered for optimal health & performance.

Our brains require glucose (not dietary carbs) & adequate amounts can be produced within the body naturally⁣ from digesting proteins

I’m not anti-carb (quite the opposite) as they can be beneficial when used correctly (the type of carb & the timing is important) esp for athletes & people trying to bulk (like I am) post-workout, but that’s not most people⁣

We didn’t evolve eating so many carbs, especially “empty” or processed quick digesting carbs with low nutrient density. We evolved eating single-ingredient foods (one protein source & a couple of seasonal vegs) not bread & pasta (which is made from more grain than we could ever collect as a human naturally)⁣

It’s fact most people don’t handle glucose well & probably have some form of insulin resistance, which means their bodies are not able to utilize energy from carbs efficiently!⁣

The best thing is to test yourself, see with data & then the way to reverse insulin resistance is to reduce the number of carbs you eat, eat healthy fats, optimize your day to suit your circadian rhythm & apply the other health tips we share here in Nutrition Ninja.

Strangely the government dietary *guidelines* suggest carbs should make up more than 50% of your daily calories, while fat should be limited to less than 30% ⁠which is insane⁣

⁠⁣My point: there’s too much emphasis put on a group of foods which we don't strictly require⁠ & we’re told to limit a group of foods that we 100% required. Seems backward?

I’m not saying be fully keto. Be fat-adapted, be metabolic flexible, eat what YOU need for energy⁣ personally & time it right. To find out, test.

📚Great books on this subject are: “The Bulletproof Diet” by Dave Asprey and “Fat for fuel” by Dr.Mercola.

02/14/2021

Insulin is usually left out when we think about our nutrition or diets.

The easiest thing you can do to make your body more sensitive to insulin is to learn how to fast without being hungry.

When you eat Omega six seed oils like corn, soy, safflower, sunflower, or canola (even excessive amounts of olive oil) or industrial animal fat (especially chickens), your cells absorb these bad fats and become less able to process insulin over time.

And the underlying cause of all this and SO many other issues is the silent inflammation.�The Omega six fatty acids build up on your cell membrane and makes it inflexible.
This means that nutrients have a hard time absorbing through the cell membrane (pe*****te the cell wall) and the stiff membrane prevents waste products from leaving the cell.

We will be talking more about silent inflammation in the near future since it is profoundly important health topic.

Back to intermittent fasting.
It is great way to make yourself sensitive to insulin again.
When you do it right, you’ll have more energy the very first day—and you won't be hungry.��This is another topic that have tons of health benefits and we will be talking about.

02/10/2021

As a Nutrition Ninja the number one thing you can do to improve your health, performance & brain power is to optimise your sleep.⁣
⁣
There’s a tonne of reasons & hacks...⁣
⁣
So why do we sleep?
We sleep to reverse the damage that we’ve done to our body during the day, using the energy that we’ve collected from our food & from the sun⁣.
⁣
If we don’t sleep properly, we don’t regenerate properly & we age faster!
⁣
If you want to live longer sleep is the BIGGEST thing to respect⁣.
⁣
Optimising your sleep doesn’t just mean improving QUANTITY, its optimising the QUALITY of sleep.

Both are as important as each other BUT 99% of the world only care about the QUANTITY (total hours) or how they feel.

Data is power & knowing YOUR data means you can reap the rewards⁣.
⁣
The 3 main stages of sleep:

1️⃣ Light Sleep: It’s when you first fall asleep & throughout the night as you bounce between the other stages. It boosts your brain’s communication & your ability to learn & remember.
About 50% of your total sleep is light sleep⁣.
⁣
2️⃣ Deep Sleep is the restorative stage & is when your tissues are regenerating & repairing.
The more repairing you need, the more deep sleep you SHOULD get⁣.
Most deep sleep occurs in the first half of the night & forms 15-25% of your total sleep⁣.
⁣
3️⃣ REM sleep is the mentally restorative stage & is when short-term memories are stored to long-term. REM is often considered the most important stage, but we need all stages in the right % on average. Most REM sleep occurs in the second half of the night & forms 20-25% of your total sleep⁣.
⁣
Tips for optimising sleep⁣
⁣
✔️No blue light after sunset & wear blue blocking glasses (blue light wakes us!)⁣
✔️Stop eating around sunset⁣
✔️Have a consistent sleep & wake time⁣
✔️Ring-fence an 8 hour window for sleep⁣
✔️Maximise exposure to natural light during the day⁣
✔️Sleep in a dark room (blackout blinds)⁣
✔️Sleep in a cool room (around 19c)⁣
✔️Test CBD, TMG or Niacin 30 mins before bed ⁣
✔️Don’t exercise after 4pm⁣
✔️Wind Down an hour before bed

What hacks have you tried?

Are you using any devices to monitor your sleep?

02/07/2021

WELCOME to your body!

This is your motivation to make health an area of responsibility that you focus on each day. It’s something never to be taken for granted. Cherish it, honour your body, and most importantly, learn about what it needs to function the best. 💚
Everybody is different.

https://bit.ly/3tz1tjR

Nutrition Ninja

05/08/2022

04/19/2022

02/09/2022

05/27/2021

05/26/2021

04/27/2021

03/14/2021

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