Sam Freelife Nutritionist

08/12/2025

Photosynthesis.

08/12/2025

Kidneys

29/11/2025

Copper: A nutrient with a narrow sweet spot
Copper is often overlooked, yet it plays a crucial role in brain function, immune health, energy production, and even vision. New research reveals a precise sweet spot: Older adults who consume 1.2 to 1.6 milligrams (mg) of copper daily show better cognitive function, particularly in processing speed and memory.
Researchers analyzed data from 2,420 adults to assess their dietary copper intake and test their cognitive function. People in the top quartile for copper intake scored higher on cognitive tests. But the relationship wasn’t linear. The benefits reached a peak at a certain level and then leveled off. The optimal intake was 1.63 mg daily for processing speed, 1.42 mg for verbal fluency, and 1.22 mg for overall cognition. Additional copper intake provided no advantage.
Dr. Thomas Holland, physician-scientist at the RUSH Institute for Healthy Aging, explained copper’s role: “It supports energy metabolism, neurotransmitter synthesis, and antioxidant defenses. One enzyme in particular, superoxide dismutase, relies on copper to neutralize harmful free radicals that can damage brain tissue.”
Beyond the brain
Copper supports multiple body systems. It helps metabolize iron, produce energy, build connective tissues, balance the hormones that regulate nerve cell function, and develop new blood vessels.
On the subject of blood, did you know that octopuses evolved to use copper-based hemocyanin instead of iron-based hemoglobin? That’s why their blood runs blue rather than red. We may not use copper in our blood like them, but we do rely on it for immune function. Lack of copper leads to neutropenia, a deficiency in the neutrophils (the white blood cells that play a crucial role in fighting infections).
Don’t overdo it!
The recommended dietary allowance is 0.9 mg daily for adults, with an upper limit of 10 mg. Exceeding this threshold can lead to copper toxicity, which is rare but serious.
Copper deficiency is equally rare in the U.S. Signs include extreme fatigue, lighter skin patches, an increased risk of infection, and even loss of vision. People with celiac disease or those taking excessive zinc supplements face a higher risk, as zinc interferes with copper absorption.
How to get enough copper
A varied, whole-food diet provides adequate copper without risk of excess.
🦪 Shellfish, such as oysters, crab, and lobster, rank among the richest sources.
🐄 Organ meats, particularly liver, provide exceptional amounts.
🌱 For plant-based diets, mushrooms, nuts and seeds, whole grains, and legumes are excellent alternatives.
🍫 Best of all, dark chocolate with 70%+ cocoa provides significant copper — a single ounce delivers roughly 0.5 mg.
Understanding copper’s role matters more as we age, when protecting cognitive function becomes a priority. Every mineral, every micronutrient contributes to the complex system that keeps our minds sharp and our memories intact, even the less well-known ones

11/06/2025

Let’s Ask the Dietitian
Q: What’s the deal with high cholesterol? Is it the problem we used to think it was?
A: This is a great question. Your total cholesterol numbers are part of your overall risk for heart disease, but they aren’t necessarily as important as knowing your low-density lipoprotein (LDL), high-density lipoprotein (HDL), and triglyceride numbers.
LDL “bad” cholesterol: LDL carries cholesterol to your arteries. If your levels are too high and left without proper treatment, plaque can build up on the walls of your arteries, a condition known as atherosclerosis.
HDL “good” cholesterol: HDL works against LDL cholesterol by returning it to your liver for removal from your body, preventing cholesterol plaque from building up in your arteries.
Triglycerides: Your body converts calories it can’t use right away into triglycerides, which are stored in fat cells. If you regularly eat more calories than your body can use, your triglyceride levels may become too high, raising your risk of heart disease and stroke.
Genetics certainly play a role in cholesterol levels, but lifestyle factors such as exercising multiple times a week, avoiding smoking, and eating a balanced diet are important too. Specifically, foods containing soluble fiber and omega-3 fatty acids may help you manage your cholesterol, including:
fruits like apples, bananas, citrus, and berries
beans, including black, pinto, and kidney beans
oats and barley
legumes, like lentils and peas
avocados
fatty fish, like salmon, tuna, sardines, and mackerel
nuts and seeds like walnuts, flaxseed, and chia seeds
vegetable oils like canola and soybean
As for eggs, the research is mixed. Previously, people were told to avoid them because they contain dietary cholesterol. However, we now know that’s not as impactful on our cholesterol levels as we once thought. Two eggs a day is likely fine, especially if your diet is low in saturated fat, added sugar, and sodium and high in fiber.

But I would say that your diet recommendations depend on your numbers and what your doctor or registered dietitian says.
You know what to do 🥱😌

10/06/2025

INDIGESTION ANSWER 🍚🥄................................. ....................
While some symptoms or conditions may require medication, simple changes to your diet, lifestyle, and habits could help improve your digestion.
In addition to drinking enough water each day, changing the way you eat may help support a healthy gut microbiome. Friendly bacteria get to work improving your digestion when you eat more prebiotic whole foods, increase your fiber intake, and add foods rich in “good” fats, like avocados, nuts, and salmon.
Practicing mindful eating habits like chewing slowly can also help. Chewing is your first step in breaking down food for digestion. Properly chewed food moves through your digestive system more efficiently, which can reduce your chance of bloating and stomach upset.
The following lifestyle changes could improve your digestion as well:
reducing (or better managing) stress
avoiding late-night snacks and meals
taking supplements like probiotics, glutamine, and zinc.

09/06/2025

What foods should I eat to gain muscle mass?
A: Building muscle involves breaking down muscle fibers and allowing them to adapt by growing back stronger. Resistance training and consuming enough quality protein (foods such as meat, fish, and soybeans, which contain all 20 amino acids) are your two primary tools for gaining muscle mass. The amino acids found in protein are what your muscles use to rebuild themselves.

Research suggests that people who are training to gain muscle should eat 1.4 to 2 grams of protein per kilogram of body weight per day. For a person who weighs 150 pounds (about 68 kilograms), that would be 95 to 136 grams of protein per day. While some research suggests it’s best to eat protein within 4 to 6 hours of a workout, other research shows you will still be able to build muscle if you consume enough throughout the day.

To keep your intake on track, you may find it necessary to have protein at each meal. There are many protein sources to choose from, including:
beans and lentils
lean meats and fish
eggs
low fat dairy
tofu
nuts and seeds
Consuming complex carbs (such as whole grains, legumes, and vegetables) and healthy fats (such as olive oil, nuts, and fish) is also important. These nutrients provide energy, which helps your body use the protein you eat for muscle repair and growth. Fat also helps ensure optimal hormone functioning, which is involved in the muscle-building process.

08/06/2025

What can I do to spend less money on groceries?
A: Let’s be honest. Groceries these days are getting pricey, and it can be tough to prioritize healthy meals while sticking to a budget. If you’re anything like me and each trip to the store feels more expensive than the last, then here are some tips to help you shop within your means!
1. Shop sales:
Many grocery stores run weekly sales, so looking at online coupons and print ads can help you save money in the long run. You can save even more if you’re a rewards member at certain stores. Pro tip: Most rewards memberships are free!

2. Shop around:
It’s OK — and often necessary — to stop at a few stores to get the best price! Different grocery stores run different sales and some may have better price markup structures.
3.: Shop in bulk: Many brands offer lower prices when purchasing bulk items. While the initial cost is higher, you’ll get more product per dollar. Items such as beans, rice, pasta, and oats can all be purchased in bulk to help you save money!
4. Make a list :
Walking into a grocery store without a plan can cost you, especially if you’re hungry! Sticking to a shopping list can help you stay focused while walking the aisles. For my family, we discuss what meals we want for breakfast, lunch, and dinner, check to see what we already have in the kitchen, and build our list from there. After planning our food, we check the house to see what items need restocking (cleaners, toilet paper, cat litter, etc.).
5.Grow a garden:
The weather is warming up where I live, and that means it’s time for me to plant our garden. For me, this is a fun way to spend time with loved ones and save money by growing my own produce. We try to stick to food we use frequently, like onions kales cucumber, dania,tomatoes, and peppers, but the possibilities are endless. If you don’t have a yard, no problem! Many herbs and microgreens can be grown indoors, on a windowsill, or on a balcony.
Buying groceries doesn’t have to feel like a chore when you have a plan. Understandably, not everything will be perfect, and that’s OK! At the end of the day, you know what’s best for you and those who live in your home, and while these tips are helpful, they aren’t an end-all-be-all. It’s more than OK to make adjustments as you go!

06/06/2025

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06/06/2025

06/06/2025

15/05/2025