Health & Wellness at Optimum Level

12/12/2025

Belly fat

It turns out there’s a biological reason our waistlines tend to grow as we reach middle age. New research shows that aging activates a special group of stem cells that rapidly produce fresh fat cells especially around the abdomen. Scientists from City of Hope and UCLA discovered that normal fat stem cells gradually transform into new ones called CP-As, which are far more active in older bodies. This shift is driven by a signaling pathway called LIFR, which becomes crucial for triggering this age-related fat buildup.

In experiments, researchers transplanted fat stem cells from older mice into younger ones, and the results were striking: the older cells created large amounts of new fat even in a youthful, healthy environment. Meanwhile, young stem cells placed in older mice stayed mostly inactive. This proves that aging changes the stem cells themselves, giving them an enhanced ability to make fat regardless of the body they’re in. When scientists looked at human tissue, they found the same aging-specific fat-producing cells in middle-aged adults.

These findings could open the door to future treatments that block CP-A cells or the LIFR signal, helping people manage stubborn belly fat tied to aging. By targeting these overactive fat-making cells, researchers hope to reduce risks connected to abdominal fat, including metabolic and heart-related issues.

02/12/2025

The human gut is more complex than previously thought and has a huge impact on whole-body health. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases.

What is meant by gut health?

“Gut health” describes the function and balance of bacteria of the many parts of the gastrointestinal tract. Ideally, organs such as the esophagus, stomach and intestines all work together to allow us to eat and digest food without discomfort.

If you want to find out more, please message me and happy to share 🙏

30/11/2025

When is the Best Time to Eat a Banana?

Not all bananas are created equal because their health benefits change as they ripen!

Here’s what you need to know:

▪️ Underripe (green)
→ Highest in resistant starch (a prebiotic that feeds good gut bacteria)
→ Low in sugar, high in fiber
→ Best for blood sugar control and gut health

▪️ Barely ripe
→ Still low in sugar, high in fiber
→ Helps with digestion and steady energy

▪️ Ripe (yellow)
→ Rich in antioxidants and moderate fiber
→ Good for a balanced snack or post-workout

▪️ Very ripe (spotted)
→ Lower in vitamins, softer texture
→ Easy to digest but spikes blood sugar faster

▪️ Overripe (brown/black spots)
→ Highest sugar, lowest fiber
→ Ideal for baking, smoothies, or quick energy

Tip: If you're diabetic or watching carbs, go for greener bananas. If you're fueling up before a workout, a ripe or overripe banana might be perfect.

Your banana. Your choice. Your benefit.

15/11/2025

Aim for a Balance of Nutrients Instead of a Specific Calorie Count

When we talk about weight management, we usually focus a lot on counting calories and carbohydrates. While there can certainly be value in tracking these numbers—especially if you live with diabetes and need to count carbs as part of your management of the condition—they’re not everything.

Many people hyperfocus on calorie consumption when trying to lose weight, so they choose so-called ‘diet’ foods or over-restrict themselves on key nutrients.

Consider healthy fats, for example. Thanks to decades of marketing that fuelled widespread fear of any and all foods containing fat, many of us still assume that we need to avoid all fat at all costs if we want to manage our weight. On the contrary, not all fats are created equally. While saturated and trans fats (found in highly processed food, fried food, red meat, dairy products, etc.) can lead to weight gain and other long-term health issues, diets that are high in monounsaturated fats (found in olive oil, nuts, seeds, etc.) have actually been associated with improvements in, not just body weight, but also heart health and type 2 diabetes.

In addition to fat, fiber—a type of carbohydrate that the body can’t digest—is another key nutrient for healthy weight management.
Fibre, in general, helps you feel fuller for longer after eating, and soluble fibre (found in oats, beans, apples, citrus fruits, carrots, etc.), in particular, can help lower cholesterol, slow down digestion, and keep your gut bacteria healthy, while promoting overall fat loss.

And, while carbs aren’t the end-all-be-all to healthy weight management, it’s still important to distinguish between different types of carbs and how they can affect your health goals. Refined carbohydrates (found in white bread, tortillas, pizza dough, artificial sweeteners, etc.) tend to be high in sugars or starches (or both). When eaten, these nutrients trigger a release of insulin in our body. Insulin is a hormone that generally promotes weight gain and fat storage.
Frequent intake of refined carbohydrates can result in frequent releases of insulin, potentially leading to insulin resistance and, over time, higher blood sugar levels and an increased risk of diabetes.

In addition to sticking with generally low-carb foods, aim for foods with complex carbs, such as peas, beans, whole grains, vegetables, and other whole plant foods.

If you want to know more about weight management rather than diet, just simply message me 🙏

05/11/2025

The humble lemon may hold one of nature’s most potent cancer-fighting compounds. Research has identified Salvestrol 940, a natural phytochemical found in lemon peels, which triggers apoptosis — the self-destruction of cancer cells — without harming healthy tissue.

Scientists discovered that when cancer cells metabolize Salvestrol, they activate a specific enzyme called CYP1B1, which is absent in normal cells. This interaction causes the cancer cells to release toxins internally, leading to their death. The result is a targeted, natural anti-cancer mechanism that works quietly within the body.

Beyond Salvestrol, lemon peels also contain limonene, pectin, and flavonoids, compounds known for their anti-inflammatory and immune-boosting properties. Regular consumption of grated or blended lemon peel — such as in smoothies, teas, or zest — can help detoxify the liver, reduce oxidative stress, and strengthen natural defense systems.
While not a replacement for medical treatment, studies continue to show that citrus peels could play an important preventive role against various cancers. Sometimes, the most powerful medicine really is hidden in plain sight — right on the peel.

26/10/2025

You've been told to "eat more protein."

But not all protein is created equal.
..especially when it comes in a scoop.

And these tests suggest plant-based protein might be more harm than good: ⚠️👇

Protein powders have skyrocketed in popularity in recent years. 📈

And for good reason:

- Protein is more filling.
- Protein takes more energy to digest.
- Protein provides your body with essential building blocks.

And protein powders make it super easy. ✅

But...

This recent Consumer Reports investigation just dropped a bombshell: 👇

‼️Most protein powders are contaminated with toxic heavy metals... and it's not pretty.‼️

What CR tested:

→ 23 protein powders and ready-to-drink shakes
→ Products ranged from dairy (whey) to beef to plant-based
→ They used multiple samples of each product, and tested independently

What CR tested for:

→Lead
→Arsenic
→Cadmium

The key findings:

‼️ 70% of products exceeded CR’s daily lead limit

‼️ Some hit 10x the safe level in a single scoop

‼️Average lead levels were higher than in CR’s 2010 test (getting worse)

‼️ Fewer products had undetectable levels of lead

‼️ Plant-based proteins had 9x more lead than whey on average

The most alarming offenders:

⚠️ Naked Nutrition’s Vegan Mass Gainer:

- 1,570% of CR's daily lead limit
- 7.7 micrograms of lead per serving

⚠️ Huel Black Edition (Plant-Based):

- 1,290% of CR's lead limit
- Also had double the safe limit for cadmium

⚠️ Momentous 100% Plant Protein:

- 476% of lead limit per serving
- CR says: Use no more than once per week

How and WHY does this happen?

1⃣ Many plant proteins (pea, rice, h**p) absorb heavy metals from contaminated soil

2⃣ These metals accumulate in the body over time

And the worst part:

⚠️Lead, arsenic, cadmium are ALL linked to: ⚠️

- Neurotoxicity
- Kidney damage
- Immune suppression
- Hormonal disruption
- Reproductive problems

Whey isn’t immune either:

Some whey products, like Optimum Nutrition's Serious Mass, tested high in inorganic arsenic.

But overall: 👇

Dairy-based powders had the lowest heavy metal content.

Plant had the highest, by far.

The regulation gaps:

1⃣ Protein powders are not regulated like drugs.

2⃣ The FDA does not require testing for heavy metals.

3⃣ There are no enforceable federal limits for lead in supplements.

4⃣ So brands can legally sell contaminated products—and most do

The bottom line is:

⭐️ BE CAREFUL WITH YOUR SUPPLEMENTS.

Especially if you're drinking plant-based because you think it's "healthier." 🙄

What to do instead:

✅ Choose products with NSF Certified for Sport or Informed Sport labels
✅ Rotate or limit usage of plant-based powders
✅ Prioritize whole-food protein when possible
✅ Don’t rely on powders as a primary protein source

Remember:

Even “clean” brands are not safe (unless third-party tested).

Marketing does NOT equal safety. ❌

Be smart and do your research.

18/10/2025

Why Taking Care of Your Three Macronutrients — Protein, Carbs, and Fats — Is So Important for Your Health

In a world obsessed with “low-carb,” “high-protein,” or “fat-free” diets, it’s easy to forget one simple truth: our bodies need all three macronutrients to thrive. Protein, carbohydrates, and fats aren’t just numbers on a nutrition label — they’re the fuel, structure, and spark t...

18/10/2025

Discover the pros and cons of real meat and fake meat

Few debates in modern food culture are as heated as the one between real meat and fake meat. As plant-based and lab-grown alternatives gain popularity, consumers are increasingly questioning what’s better for their health, the planet, and their wallets. Both real meat and fake meat have strong arg...

18/10/2025

Should We Soak Up More Sunlight? The Surprising Truth About the Sunshine Vitamin and Beyond

For centuries, humans have worshipped the sun. From ancient civilisations that built temples to track their movement to modern travellers chasing golden rays on holiday, sunlight has always held a special place in our lives. But beyond the warm glow and mood-boosting sparkle, an important question r...

15/10/2025

Amino acids are quite literally the alphabet of life

Proteins are the body’s vocabulary. Every enzyme, hormone, receptor, and muscle fiber is a “word.” But the alphabet they’re written in is made of a common 20 amino acids. This chart is your dictionary key:

1️⃣ The Basics

Each amino acid has:

A chemical structure (the side chain makes each unique).

A 3-letter code (e.g., Ala for alanine).

A 1-letter code (A for alanine) - the “shorthand” your DNA uses.

🟢 Example: Hemoglobin’s sequence is written in this one-letter code, like a long word spelling out life.

2️⃣ Chemical Classes (Color-Coded Here)

Aliphatic (red): Alanine, glycine, valine, leucine, isoleucine → hydrophobic, important for protein cores.

Aromatic (green): Phenylalanine, tryptophan, tyrosine → absorb UV light, help fold proteins.

Acidic (orange): Aspartic acid, glutamic acid → negatively charged, used in enzyme active sites.

Basic (blue): Lysine, arginine, histidine → positively charged, often bind DNA or other molecules.

Hydroxyl-containing (pink): Serine, threonine → sites for phosphorylation (cell signaling).

Sulfur-containing (yellow): Cysteine, methionine → cysteine makes disulfide bridges, methionine often starts protein synthesis.

Amidic (dark blue): Asparagine, glutamine → neutral but polar, good at hydrogen bonding.

🟢 Example: Cysteine (yellow) is like “Velcro." it can link different parts of a protein together.

3️⃣ Essential vs. Non-Essential (Dashed vs. Solid Circles)
Essential (dashed): Must come from food (e.g., leucine, lysine, tryptophan).

Non-essential (solid): Body can synthesize (e.g., alanine, glutamate).

🟢 Example: Tryptophan is essential because you need it to make serotonin, but you can’t make it yourself.

4️⃣ Why This Matters

Protein folding: Side chains dictate 3D structure.
Enzyme activity: Active sites are built from specific side chain chemistries.

Signaling: Phosphorylation often happens on serine, threonine, tyrosine.

Stability: Sulfur bonds (cysteine) keep proteins locked in place.
🟢 Example: A single amino acid swap in hemoglobin (glutamic acid → valine) causes sickle cell disease.

With just 20 letters, nature writes the language of life. Each amino acid has its own “accent” - i.e., acidic, basic, aromatic, or sulfur-linked; and together they form the entire vocabulary of proteins that keep you alive.

06/10/2025

Joint and back pain

Discover why joint and back pain increase with age and learn expert-backed ways to prevent, relieve, and manage pain for better mobility and comfort

Why Joint and Back Pain Increase with Age — and How to Avoid or Relieve It Naturally?

05/10/2025

A guide to nutrients that support mitochondria

Mitochondria turn food into usable energy (ATP) and are critical for brain, muscle, and overall health. Stress, aging, and disease can damage them, but certain nutrients help keep them strong and functional.

1️⃣ Antioxidants & Protectors

Quercetin (from apples, onions): Restores mitochondrial energy production and stabilizes membranes.

Green tea (EGCG): Shields mitochondria in brain, liver, muscle, and heart from oxidative stress.

Resveratrol (from grapes, red wine): Promotes recycling of old mitochondria (mitophagy) and boosts antioxidant defenses.

Lipoic acid: Cofactor for mitochondrial enzymes; enhances oxygen use and reduces oxidative stress.

🟢 Example: These nutrients act like “shields,” reducing damage from free radicals.

2️⃣ Energy Carriers & Cofactors

Coenzyme Q10 (CoQ10): Electron carrier in the respiratory chain; without it, mitochondria can’t make ATP efficiently.

NAD+ precursors (NR, NMN, NAM): Increase NAD+ levels, stimulating mitochondrial energy production and delaying decline with age.

Creatine: Buffers cellular energy; supports mitochondrial function and helps protect against damage in high-demand tissues like muscle and brain.

🟢 Example: These compounds are like “wiring and batteries” that keep the power grid running.

3️⃣ Membrane & Structural Support

Omega-3 fatty acids (EPA/DHA): Build mitochondrial membranes, reduce stress, and promote healthy turnover of dysfunctional mitochondria.

Acetyl-L-carnitine: Helps shuttle fatty acids into mitochondria for burning; improves oxygen use and membrane stability.

🟢 Example: Think of these as “building materials” that strengthen mitochondrial walls and fuel delivery.

4️⃣ Mitochondrial Biogenesis (New Mitochondria)

Pyrroloquinoline quinone (PQQ): Stimulates creation of new mitochondria (biogenesis). Deficiency reduces mitochondrial numbers.

N-acetyl cysteine (NAC): Boosts glutathione, improves mitochondrial antioxidant status, and enhances respiration.

🟢 Example: These nutrients are like “construction signals,” telling the body to build more mitochondria and keep them working.

Your mitochondria thrive on the right mix of protection (antioxidants), fuel carriers (CoQ10, NAD+, creatine), building blocks (omega-3s, carnitine), and growth triggers (PQQ, NAC). Together, these nutrients help sustain energy, slow aging, and protect high-demand tissues like brain, heart, and muscle.