Health & Wellness at Optimum Level

29/08/2025

Beyond Blood Sugar: Why the Glycaemic Index Has to Go

For decades the glycaemic index (GI) has been presented as a nutritional compass, ranking carbohydrates by the rate at which they raise blood glucose. Conceptually simple, it was once embraced as a public health tool. Yet on closer biochemical inspection, the GI framework collapses.

1. GI is glucose-centric, not insulin-centric.

The index captures the rate of glucose entry into the bloodstream but ignores the insulin response, which is far more relevant to metabolic disease. Two foods of identical GI can generate radically different insulin excursions. Chronic hyperinsulinaemia - not glucose alone, drives the pathogenesis of obesity, fatty liver disease, type 2 diabetes, PCOS, cardiovascular disease, and certain cancers.

2. GI disregards hepatic metabolism.

Fructose, ethanol, and branched-chain amino acids contribute little to post-prandial glucose, yet they are directly lipogenic in the liver. These substrates overwhelm hepatic mitochondria, increase de novo lipogenesis, and accelerate insulin resistance. By GI standards they appear “benign,” but in reality they are among the most metabolically disruptive components of the modern diet.

3. GI is easily confounded.

Fat or fibre co-ingestion slows gastric emptying and lowers GI values. This explains why ice cream scores lower than white bread. But such artefacts do not equate to improved metabolic safety; they merely obscure the true burden of the food on hepatic and systemic metabolism.

The underlying problem is not the speed of glucose entry, but the total metabolic load.

When substrate supply chronically exceeds mitochondrial oxidative capacity, excess energy is diverted into fat storage - most critically in the liver. This is the initiating step in the cascade of insulin resistance and metabolic disease.

The GI, by focusing on the wrong metric, misdirects dietary guidance.

A more meaningful question is: “What is the metabolic cost of this food in terms of insulin dynamics, hepatic fat generation, and mitochondrial function?”

Only when nutritional advice aligns with these biological realities can we begin to address the root causes of chronic disease. 🙏🤔

27/08/2025

The Rise of Serious Diseases in Recent Years: Causes and Strategies for Prevention

The Rise of Serious Diseases in Recent Years: Causes and Strategies for Prevention. In the past few decades, global health has faced a paradoxical challenge. On the one hand, medical science has advanced at an unprecedented pace, resulting in improved survival rates, more accurate diagnostics, and m...

24/08/2025

Nutrition 101 in just 26 sentences.

The stuff they should’ve taught you in school:

1️⃣ Experts recommend 50g protein/day. That keeps you alive, not thriving.

2️⃣ Your gut is a “second brain” 🧠 influencing the one in your head.

3️⃣ A farmer’s market 🥬 can do more for your health than a doctor’s office.

4️⃣ Fruit juice 🥤 = soda without the fizz (fiber stripped, sugar rush intact).

5️⃣ Best time for carbs? 🍯 Around workouts. Stick to whole food sources.

6️⃣ Red meat 🥩 and eggs 🥚 are nutrient powerhouses—don’t believe the fearmongering.

7️⃣ If you eat bread, make it sourdough 🍞. It feeds good gut bacteria.

8️⃣ Cooking at home 🍳 wins for health, budget, and family connection.

9️⃣ A high-protein lunch 🍗 beats the afternoon coffee crash.

🔟 Your ancestors ate routine meals. Stop expecting variety at every bite.

1️⃣1️⃣ If they push one food and demonize another, someone’s 💰 profiting.

1️⃣2️⃣ Processed foods 🍪 spike blood sugar → insulin resistance → chronic disease.

1️⃣3️⃣ Fruits & veggies 🍎 now carry fewer minerals thanks to poor soil.

1️⃣4️⃣ Low soil quality = low magnesium → poor sleep 💤 & recovery. Supplement wisely.

1️⃣5️⃣ High protein = steadier blood sugar, better fullness, higher calorie burn 🔥.

1️⃣6️⃣ Fermented foods & broth 🥣 heal your gut better than meds masking symptoms.

1️⃣7️⃣ You’re not always hungry—you’re often dehydrated 💧.

1️⃣8️⃣ Winter = low sunlight ☀️ = vitamin D deficiency unless you supplement.

1️⃣9️⃣ Water first thing in the morning 🚰. Delay coffee.

2️⃣0️⃣ Restaurants prioritize cheap carbs + bad oils 🍟. Always.

2️⃣1️⃣ Give your gut rest: 8–12 hr eating window ⏰, cut food 2 hrs before bed.

2️⃣2️⃣ Skimping protein at breakfast/lunch causes your afternoon crash 😴.

2️⃣3️⃣ Food stress is real. You’re stressed because of what you eat, then you stress eat 😬.

2️⃣4️⃣ Cutting calories without protein = muscle loss 💪 = slower metabolism.

2️⃣5️⃣ Commit to whole foods for one week—you’ll feel 10x better ✨.

2️⃣6️⃣ Nutrition success isn’t a diet. It’s a sustainable plan 📈.

23/08/2025

How much do we know about food additives?

Find out more from my blog:

How are people concerned about food additives, and how much do people understand? Great question — concern and understanding are two very different things when it comes to food additives

16/08/2025

Collagen Supplements

Collagen supplements are hugely popular, but the truth is more nuanced than the marketing

12/08/2025

Regularly measuring antioxidant levels helps monitor the body’s ability to combat oxidative stress, which can damage cells, accelerate aging, and contribute to chronic diseases like heart disease, diabetes, and cancer.

Antioxidants neutralize harmful free radicals, but their levels can be depleted by poor diet, pollution, stress, smoking, and illness. By tracking antioxidant status, we can detect imbalances early, adjust nutrition and lifestyle, and prevent long-term health problems. Regular testing provides a personalized health baseline, guiding targeted interventions and supplements. It also helps evaluate the effectiveness of dietary changes, ensuring the body maintains optimal protection against oxidative damage over time.

If you are interested in measuring your carotenoid antioxidant level, please message me to arrange a free scan.

11/08/2025

Why Krill oil is better than Fish oil?

Krill and Fish oil both have the important source of Omega-3 fatty acids, predominantly EPA and DHA.

Krill oil is inherently more stable than fish oil, lacks a fishy smell and taste.

Krill oil is appears to be better absorbed than fish oil, and it might even have more health benefits subject to more studies and trials.

Krill oil is proved to be more powerful than the Fish oil.

Krill oil is less risk for contamination than the Fish oil.

Krill are plentiful but we are running out of fish stocks, this will be harmful to our environment.

Our body cells in need of oil to help their absorption for the nutrients from the food we eat daily. Although when we eat fish, we will be benefiting the Omega-3 fatty acids and EPA & DHA. However, additional Krill oil supplement is our insurance policy and highly recommended. 🙏👍👌

08/08/2025

1/3 of teenagers are now pre-diabetic.

I wonder if this contributes.

16/07/2025

Is intermittent fasting safe for everyone?

https://www.facebook.com/share/v/16UssZLSg9/?mibextid=wwXIfr

15/07/2025

4 ways to improve our health

https://www.facebook.com/share/v/1CKjASuzDr/

15/07/2025

⚡️Top 10 Foods That Fuel Your Mitochondria

Mitochondria = your cellular energy factories. Feed them right and everything works better.

✨When mitochondria are supported, you feel it:

More energy
Sharper focus
Better metabolism

🧨When they’re struggling?
Fatigue, brain fog, weight plateaus, and inflammatory flares often follow

‼️ Here are 10 foods that support mitochondrial function through polyphenols, antioxidants, healthy fats, and essential cofactors

🥦 Broccoli sprouts
Rich in sulforaphane, a potent NRF2 activator that helps your mitochondria detox, adapt, and repair
🔎 Caution: Rotate if iodine is low since excess crucifers may affect thyroid

🍵 Matcha or green tea
Contains EGCG, a powerhouse polyphenol that boosts AMPK, enhances fat metabolism, and supports mitochondrial efficiency
🔎 Caution: May overstimulate in high doses so start with 1/2 tsp matcha

🐟 SMASH fish (salmon, mackerel, anchovies, sardines, herring) and clean fish oil
Omega-3s support mitochondrial membranes, reduce inflammation, and improve metabolic resilience
🔎 Caution: Choose third-party-tested brands to avoid oxidized or contaminated oils

🌿 Spirulina and chlorella
Deliver magnesium, B vitamins, phycocyanin, chlorophyll, and detox support for mitochondrial enzyme activity and cellular resilience
🔎 Caution: Always choose lab-tested, toxin-free sources

🫐 Berries (blueberries, raspberries, blackberries)
Packed with anthocyanins and polyphenols that protect mitochondria from oxidative stress
🔎 Caution: Buy organic—berries consistently rank high on the Dirty Dozen list

🍠 Beets or beetroot juice
Support nitric oxide production and oxygen delivery, which fuel mitochondrial endurance and energy output
🔎 Caution: May lower blood pressure in sensitive individuals

🟡 Turmeric (curcumin)
Helps protect mitochondria from inflammation-related damage and supports key signaling pathways
🔎 Caution: Combine with black pepper or use a liposomal form for better absorption
👉 I prefer the liposomal form, since black pepper may also enhance the absorption of unwanted compounds, including toxins or certain medications.

🍫 Cacao or dark chocolate (70 percent and up)
Flavanols enhance blood flow and may support mitochondrial biogenesis, especially in the brain
🔎 Caution: Go for raw or unsweetened cacao to avoid added sugars

🌰 Walnuts
Provide plant-based omega-3s, polyphenols, and glutathione-building nutrients
🔎 Caution: Store in the fridge to prevent oxidation

🥚 Pastured eggs
Offer choline, B12, selenium, and other mitochondrial cofactors that support methylation and detox
🔎 Caution: Choose pastured or omega-3 enriched for maximum impact

You don’t need all 10 every day
But even a few, used consistently and intentionally, can support energy, metabolism, and resilience

Which of these are already in your rotation?
Any favorites you’d add?

03/07/2025

Looking good and feeling good

Before we use any products to make us look good and eating healthy to feel good. We must first to ensure that we do these two steps:

1) Cleanse your skin properly, failing that you are only wasting your money on beauty products.

2) Regular detox to ensure you have cleanse and reduce the toxins inside your body. Otherwise your immune system cannot absorb the goodness from your heathy food properly.

Sounds simple but surprisingly, I came across so many didn’t do it right or not putting these as their priorities.

Message me for more details and I can assure you that you will get great results 👍😎🙏🙌