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📝 Sustainable Health plans for Longevity
📝Nutrition Science https://www.morganhealth.com.au/

10/09/2025

💚 You need around 1500mg of omega-3 (in the form of DHA and EPA) a day. That’s 2-3 fish oil tabs BUT How do you get it from food?

💚 120g fatty fish, like salmon, sardines, anchovies or mackerel.

💚 Chia seeds, flaxseed and walnuts contain high amounts of ALA which is converted to EPA but only around 5%

💚 IF you dont eat fatty fish 4 times weekly then supplement w fish oils.
IF vegan, choose algae oil tablets.

08/09/2025

💚EVEN if you don't get any obvious gut issues, it doesn't mean you have a healthy gut!

💚Prone to sickness 💚Low mood, and
💚food Intolerances are ALL associated with BAD gut health.

💚Figuring out why your gut is in bad health is the first step. THEN Fixing the gut is the second step

04/09/2025

I said I was going to create a meal with all these foods shown to assist with fat loss.

1: White fish
2: Avocado
3: Kimchi
4: Sweet potatoes
5: Almonds
6: Olive oil
7: Eggs
8: Turmeric

So, find ways in incorporate these healthy foods into your diet, and STOP focusing on 'counting' calories!

Additional foods are Cherries and Seaweed.

02/09/2025

💚Kefir! Good stuff mate

💚Unlike a supplement, kefir is a whole food source that gives you probiotics (live bacteria) + prebiotics (fermentable sugars/proteins) + nutrients (calcium, B vitamins).

💚 Contains more beneficial bacteria more than most $$ supplements. studies show it can improve gut permeability and reduce inflammation.

💚You can get lactose free and goat milk ones which will help with digestion if you struggle with lactose.

This stems from Russia, and how become popular within the last 20years.

01/09/2025

💚If you lean on food to chill out, do this: get yourself calm—physically and mentally—before you eat. Sounds small, but it matters. Stress screws with how you absorb nutrients, messes up your gut, and slowly wrecks your relationship with food. Over time, that sh*t adds up.
💚Everyone’s got their vices for dealing with tough emotions, some better than others. Vipassana is about giving you the tools to handle those cravings instead of letting them run the show.

28/08/2025

💚Finally, influencers are slowly becoming LESS focused on calorie counting.
Eating solely for fat loss is never the best approach. You should eat foods to promote all aspect of your health.

💚Funny how eating wholefoods is the way to loss fat EVEN when eating MORE calories!

27/08/2025

💚 Did you know MILLIONS of kangaroos of culled and left to waste!
What a waste.

💚 Private companies cull and harvest kangaroos.
Why eat factory farmed meats when there is perfectly sustainable, extremely healthy kangaroo meat available. With twice the amount of iron and more protein than beef.

💚 Its UnAustralian not to eat kangaroo.

25/08/2025

💚 Is folic acid fortification in bread always a good thing?
Not for everyone.

Here’s why ⬇️

👉 Up to 40% of people carry a variant of the MTHFR gene. This gene affects how your body processes folic acid (the synthetic form added to bread & cereals).

❌ For those people, folic acid isn’t efficiently converted into the active form (5-MTHF), which can lead to a build-up of unmetabolised folic acid. Some studies link this to inflammation and lower immunity which can lead to headaches, fatigue, mood changes.

✅ The solution isn’t to cut folate from your diet — folate is essential. Instead, focus on:

Whole foods rich in natural folate: leafy greens, lentils, asparagus, citrus (note: folate is reduced during cooking)

Supplements (if needed) in the methylated form (L-5-MTHF, methyl-B12, P5P for B6)

20/06/2025

Got to be the easiest way to improve your health!

🧠 Boosts Mood (Dopamine & Serotonin) Morning light in the eyes triggers the release of serotonin and dopamine in the brain.

🛏️ Sets Your Circadian Clock (Better Sleep Later)
-Early sunlight anchors your body’s internal clock, and helps your body produce melatonin

🌡️ Regulates Cortisol Naturally
- Morning sun spikes cortisol (your alertness hormone) at the right time — reducing chronic stress later in the day.

💪 Supports Immune Health (via Vitamin D synthesis)
- Just 5-15mins of sunlight on the skin triggers vitamin D production, which plays a key role in immune function, inflammation control, and even mood regulation.

👁️Improves Focus, Alertness, and Motivation
- Sunlight boosts noradrenaline and acetylcholine — critical for cognitive performance and mental clarity.

🧬 Hormone & Metabolic Regulation
Natural light influences thyroid hormones, testosterone, insulin sensitivity, and appetite-regulating hormones like leptin and ghrelin!

❤️ Reduces Depression & Seasonal Affective Disorder (SAD)

27/05/2025

You may of heard “Too Much Tuna Causes Mercury Poisoning”!

Well read this post, See if it matters

19/05/2025

💚 If you’ve been in a calorie deficit for too long, you may start experiencing stronger cravings around the 6–8 week mark. Why? Because of leptin.

💚 Leptin is a hormone released by fat cells that signals to the brain that the body has sufficient energy stores. As fat stores decrease, leptin levels drop — which the brain interprets as a threat to energy balance. This leads to increased hunger, lower energy, and a greater drive to eat, especially calorie-dense foods. SOOO, more discipline? Follow easy basic influencer advice? Or a smarter plan

💚 The smarter plan
Research shows that planned diet breaks (typically 1 to 2 weeks of eating at maintenance calories) can temporarily increase leptin levels, improve energy, and reduce cravings — without reversing fat loss progress. Strength training during this period can also help preserve muscle mass and keep metabolism steady.

13/05/2025

💚 Saying “calories in vs calories out” is like saying “just save more than you spend” to get rich.

💚 Sure, technicallyyy it works. But we’re not robots—we’re emotional, complex beings, influenced by way more than just numbers.
If it was really that simple, we’d all be shredded millionaires by now.

💚 To actually get healthier, you need to understand more than just maths.

You might need to repair gut issues, balance hormones, mental health or fix your sleep ect ect.
Because real change come from understanding your body, your WHY, habits, lifestyle, education, and a plan you can stick to!

💚 If you would like some guidance achieve a healthier you, message me today

Address

Gold Coast, QLD

Telephone

+61457916105

Website

https://www.instagram.com/morganfitness.nutrition/

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