https://www.mikhailhealth.coach/

Mikhail Health Coaching, Melbourne (2025)

04/06/2023

Get well anonymous patient at Bendigo Base hospital young or old.
Please consider donating as blood banks are getting empty.

13/12/2021

Today I've ticked off my target to achieve 10 blood donations🥳. Woohoo! It feels great🤩. It literally saves lives too and this is one of my strongest motivations to stay healthy.

As a side, but important reminder – do you know that the high level of iron in your blood is very damaging? Male prone to this more often than females. It is extremely difficult to get rid of the excess iron. One of the proven ways is regular blood donations.

13/09/2021

I’ve come across a solid study (based on 540,000 hospitalised adults) regarding COVID-19 from the US. If you want to see the probability of ending up in ICU, being ventilated or dying and what underlying medical conditions make it worse – read on…
There are 9 medical conditions that significantly increase your chances of needing serious medical attention or dying if you hospitalised with COVID-19. I’d like to highlight number one and number three in the list:
Obesity – 30% (death), 50% (ventilation), 16% (ICU)
Diabetes with complications – 26% (death), 43% (ventilation), 16% (ICU)
This is staggering… If you are obese or have diabetes with related complications, you have 30% and 26% respectively higher risk of dying if you are hospitalised with COVID-19.
Obesity and diabetes are preventable and reversible with lifestyle changes. If the above isn’t strong enough reason to start acting and get healthy, I do not know what ever will be. If you don’t know where or how to start - contact me.

Link to the study -https://www.cdc.gov/pcd/issues/2021/pdf/21_0123.pdf

15/08/2021

Sulforaphane, an active compound in cruciferous vegetables🥬 and especially broccoli🥦 sprouts have an impressive array of health benefits. Once inside the body, sulforaphane is the most potent naturally occurring activator of a molecule called NRF2, which plays a major role in the body’s defence against oxidative stress (aka human rusting or aging). It has been referred to as the activator of cellular defence, the master antioxidant switch and the guardian and gatekeeper for health and longevity (more on NRF2 here - https://www.fxmedicine.com.au/blog-post/power-nrf2-pathway ).
Here are 6 evidence-based amazing sulforaphane health benefits:
1. Reduces inflammation
2. May help prevent cancer
3. Boosts liver detoxification & increases Glutathione
4. Improves Cardiovascular health
5. Improves Autism symptoms
6. Positively affects the gut microbiome

So, when Hippocrates said “Food is Medicine” he was obviously referring to broccoli sprouts😀. The great news is broccoli sprouts are very inexpensive and can be easily grown at home – see pictures how I turn 3 tablespoons of broccoli seeds(i.e. per jar) into heaps of sprouts just in 3 days !

11/06/2021

These wonderful cheese🧀 crisps are easy to make. They are very tasty and definitely are keto friendly.

All it takes is – 3 types of cheese (Parmesan, Cheddar and Manchego). I found that Parmesan can be easily substituted with Grana Padano without affecting the recipe.
Steps:
- Shred 1 cup of Parmesan and Cheddar, and ½ cup of Manchego. Add black pepper and mix gently but well
- Use tablespoon to put the mix into a backing tray
- Put into pre heated to 200C oven for about 10-12 min until dark yellow/light brown in appearance. The crisps burn easy, so you must watch them.
- Let them cool and enjoy!

28/05/2021

From heat stress (see previous three posts) to cold❄ stress now. The cold exposure can come from many ways whether you just take a cold shower, swim in a cold water or use luxurious CryoSauna.
Cold shock increases norepinephrine – a neurotransmitter and a hormone. It makes you feel better and even used pharmacologically to treat depression. The norepinephrine plays the key role in browning of adipose tissue (i.e. fat) and starts the process of burning fat to create the energy to warm up the body.
Also, as a bonus, norepinephrine leads to substantial increase in muscle💪 endurance. So, this is why you often see athletes up to their waist deep in the freezing Port Phillip bay in the winter in Melbourne .

15/05/2021

There are three main areas that benefit from the heat stress – brain (see previous post 1), overall longevity (see previous post 2), muscle💪 and tissue repairs. This post is about effects of the sauna on muscles and tissues repair. Next post will be about cold stress benefits - stay tuned.

Muscles and Tissues Repair Benefits:

20 min sauna session increases human growth hormone by around 2-3 times! This hormone is essential in muscles and tissues repair. It hugely helps with weight loss. It also benefits quality and appearance of the skin. It can help to speed up healing after an injury. Sadly, human growth hormone naturally declines with age, so if you are over 40 going to sauna is even more important!

This is the last post in the series of sauna benefits. There is more to come though on cold exposure benefits!

12/05/2021

There are three main areas that benefit from the heat stress – brain 🧠(see previous post), overall longevity, muscle and tissue repairs. This post is about overall longevity effects of the sauna. Next post will be about muscle and tissue repairs - stay tuned.

Longevity Benefits:

Have you heard of HSPs - heat shock proteins? Yes, sounds a bit scary🤯. These proteins are a family of proteins that are produced by cells in response to exposure to stressful conditions – the sauna heat in our case. HSPs repair damaged body proteins. These damaged body proteins linked with Alzheimer’s, Parkinson’s and Cardiovascular diseases. If this is not enough to convince you re sauna benefits, the heat also activates Foxo3 gene. It is also called a longevity gene. It does a lot of cool stuff and if you really want to dive into Foxo3 I suggest you google it. In simple terms – Foxo3 is like a master regulator of many other genes.

More to come…

08/05/2021

Heat stress has many benefits. The easiest and safest way to expose yourself to this stress is sauna. There are three main areas that benefit – brain, overall longevity and muscle and tissue repairs. This post is about positive brain effects of the sauna. Next two posts will be about the other two areas, so stay tuned.

Brain Benefits🧠:

Many of you, if not all, heard of Endorphins – this is one of the feel-good😀 hormones. Our bodies produce it, and endorphins make us euphoric. They work similarly to a class of drugs called opioids. I’m sure not so many of you heard of Dynorphins. This hormone has many functions, but I’ll cover just a couple. Dynorphins released to cool the body down. It makes us feel dysphoric (i.e. uncomfortable). So, in simple terms, this is the body response to heat stress. The magic thing is that in response to increase of Dynorphins our body increases the number and sensitivity of Endorphin receptors. It means the next time you have endorphins produced you will feel more intense pleasure/euphoria🤩 than before. How cool is this?! And this is just from a humble sauna session.
More to come…

12/04/2021

I came across an important research why eating🍽 2-3 hours (not later) before bedtime😴 plays an important role in blood glucose level.
But first, I was of the view it is irrelevant when you finish your meal if intervals between meals are maintained and there is no snaking. It turns out the melatonin (a hormone that body produces for us to fall asleep) signals to the pancreas to reduce insulin production. That leads to blood glucose level to be elevated if meal is consumed within 2-3 hours before bedtime. The elevated blood glucose levels are harmful (especially for the brain).
To conclude, it is a particularly good idea to finish any food intakes 2-3 hours before bed!

13/03/2021

Meat dish🍽. Beef 🥩 with soy & lemon🍋 sauce, purple cauliflower and broccoli plus home made marinated carrot salad. The festival of colours🌈 on a plate. Tasty, fast and keto friendly.

10/03/2021

Now is the time to start preparing for cold water swimming. 12 months ago at the beginning of lockdown 1.0 I and my beautiful wife decided to give it a go. The result is we swam through the Melbourne winter. The benefits are many. I won’t bore you with it here – just google for Wim Hoff “The Iceman”.
Why now? The water is still relatively warm. Air temperature is getting cooler especially in the mornings. The water gets cooler very gradually and this is what you want/need. You slowly train yourself to tolerate cold water. I promise if you start now and persist your friends will not believe you can swim in June/July/August.

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Пришло время начать подготовку к плаванию в холодной воде. 12 месяцев назад, в начале карантинных ограничений 1.0 в Мельбурн, я и моя любимая жена решили попробовать моржевание. В результате мы проплавали всю зиму в Мельбурне. Я не буду утомлять вас здесь как это полезно- просто погуглите Вим Хофф "The Iceman".
Почему сейчас? Вода в заливе все еще относительно теплая. Температура воздуха становится прохладнее, особенно по утрам. Вода постепенно остывает, и это то, что вам нужно. Вы медленно приучаете себя переносить холодную воду. Обещаю, если вы начнете сейчас и будете настойчивы, ваши друзья не поверят, что вы умеете плавать в июне / июле / августе.
Для читателей из Северного полушария - Июнь-Август это зимние месяцы в Австралии.

#зож #коуч #тернер #здоровье #похудеть #ожирение #зачем #гармония

24/02/2021

It’s my humble milestone🥳 with blood donations. But hey, after all, it’s definitely something to be proud of. And if I encourage even one person to donate, I will have made even more of a difference. So, do not underestimate the wonderful feeling when you literally saved someone!🤩
My last donation was plasma. I was a bit scared about red blood cells going through the machine and back into me – reality was just calm. Staff explained everything and made me comfortable. There is certainly less tiredness compared to full blood donation. And it takes a bit longer 40min vs 15min approx.

26/01/2021

Often LDL is called “Bad Cholesterol”😈 and HDL is “Good Cholesterol”😀. This is not correct as they are both essential parts of the body cholesterol process.
LDL is the first body response when inflammation or injury is detected. LDL is quickly delivered from the liver to the scene to heal the cells.
HDL is the subsequent body response to clean up LDL leftovers from the inflammation/injury scene back to the liver for disposal.
So, it is only logical to pay attention to Total Cholesterol to HDL ratio. If it is below 3.3 everything is fine irrespective of total number. As an example, if total number is 6 mmol/l and HDL is 2mmol/l the ratio is 3 – no need to worry.
Another important point is the cholesterol is just an effect of inflammation/injury cause. If you don’t have inflammation your body will not produce excessive cholesterol. Avoiding highly processed foods, trans fats, hydrogenated oil and refined sugars goes a long way to reduce/avoid inflammation in your body!

21/01/2021

has been a big deal over the last 50+ years. It is almost a common wisdom🤓 re not eating food high in cholesterol. Right?... Not so fast. I’ll provide you with some knowledge re the topic that may change your view.😯

First, cholesterol is needed by our bodies and body makes it when required. Why is it needed? It is an essential nutrient. Cholesterol is used in cell walls, brain signals, most of the hormones are cholesterol based, and body uses it for internal repairs (e.g. damaged cells, wound healing, blood clotting). So, whether you want it or not your body will produce required amount of the cholesterol. Yes, if you consume zero dietary cholesterol your body will produce it. And if you consume dietary cholesterol, your body just works less and produces less of it.

Dietary cholesterol has little to no effect on blood cholesterol levels in most people. More importantly, there is no significant link between the cholesterol you eat and your risk of heart disease. You don’t need to believe me just check the below links:
Easy to absorb article - https://www.healthline.com/nutrition/dietary-cholesterol-does-not-matter
Heavy in-depth article - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/

Stay tuned for Part II where I’ll explain the importance of total to HDL ratio vs just total cholesterol number.

Mikhail Health Coaching

04/06/2023

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