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19/03/2026

Skip a meal everyday and give your body ample time to rest

07/02/2026

HONEY Is WORSE Than SUGAR In CAUSING Diabetes, Strokes, Hypertension, Weak Er****on, Cancers, Glaucoma, Fatty Liver, Gout, Etc, Etc.

By Pharm (Dr) Ignatius O ONAH, 07065744004
__________
Prologue[Question that provoked this Post] :
". Doc, since you say we should stop all sugars, what about ORIGINAL honey...?"
___________
A Question: " So, Honey is NOT a HEALTHY alternative to Sugar, as regards Preventing/Combating Diabetes, Heart Palpitations, Hypertension, Stroke, Prostate Issues, Infertility , Erectile Dysfunction, etc, Etc?

Sole Answer: No! It's NOT!
" As a SWEETENER, honey is actually WORSE than sugar, since it contains MORE CARBOHYDRATES THAN table sugar!(17g vs < 15g per tablespoonful!).
Surprised? You are welcome!

Now, let's expand the BAD Honey News by quoting some impeccable sources:

Source Number One.
"...Per teaspoon, honey has MORE carbohydrates & MORE calories THAN WHITE SUGAR..THERE IS NO ADVANTAGE IN SUBSTITUTING HONEY FOR SUGAR in a diabetes eating plan since both honey and sugar affect your blood sugar and insulin levels......
Eating any type of simple carbohydrate, including sugars such as Cane syrup and honey, will cause a spike in glucose and insulin. The more sugars you eat, the faster and higher your blood sugar and insulin will go.
...There are many kinds of sugar; they may taste and look differently, but they affect your body THE SAME WAY ...
* I DOESN'T MATTER if it's a "NATURAL" sugar such as Honey, fructose, lactose or galactose, or a MANUFACTURED sugar like high fructose corn syrup and ethyl maltol...
* ..Honey, Glucose and Insulin Resistance.
When you eat honey, your body can quickly convert it to glucose and fructose..
Quick production of glucose results in a spike in blood sugar. Your pancreas responds to this spike by flooding your bloodstream with insulin to move glucose into your cells for use as energy. The faster your pancreas releases insulin, the more likely it is to release too much insulin, which could lead to excess insulin and Hypoglycemia(Insulin Resistance)...." -- MAURA SHENKER, of LIVESTRONG.COM, Writing on "Honey & Insulin Spike" on OCT. 03, 2017.
_____'______
Source Number 2.
" ... Honey has many healthy attributes when used as A DRUG, but it is also high in fructose, averaging around 53 percent. Its Fructose to Glucose ratio is similar to that of High Fructose Corn Syrup(HFCS), with about 38% Fructose and 31% Glucose (the rest being primarily Water)
...Each teaspoon of honey has nearly four grams of fructose, which means it can exacerbate pre-existing Insulin Resistance and wreak havoc on your body....
... Keep in mind, ... that if you have insulin resistance (i.e. if you are taking drugs for High Blood Pressure, Diabetes, or if you're Overweight) you'd be better off AVOIDING ALL SWEETENERS, including honey, since any sweetener can decrease your insulin sensitivity and worsen your Insulin Resistance..." -- Dr Joseph Mercola,MD.
______________
Source Number 3.
"...Honey is still sugar,... When honey breaks down in your body, its two simple sugars behave differently. Nearly every cell can use glucose, which raises your blood sugar and signals your hormone insulin to either deliver that glucose to cells as an energy source or to store as glycogen or fat.
On the other hand, only the liver can process/use fructose.. SO, excessive fructose amounts can create numerous problems including insulin resistance, high triglycerides, accumulating belly fat (increasing your risk for Type 2 diabetes), and non-alcoholic fatty-liver disease(NAFLD), Gout,etc...Simply put, honey becomes one of those dose-dependent foods: What can benefit you in very small amounts[as a Drug] can become a boon when you consume larger quantities[as a Sweetener].." -- Dr. Jonny Bowden. Speaking through his great book, "The 150 Healthiest Foods on Earth".
____________
Source Number 4.
"...Honey is a condensed source of carbohydrates. One tablespoon of honey contains at least 17 g of carbohydrates.( while sugar rates a lower value of 15g)
... One tablespoon of honey has about 64 calories, while one tablespoon of sugar is just 51 calories.
...The reason honey is higher in calories than sugar is that it is much Denser and Heavier. .
...Honey is SWEETER than sugar, making it easy to use less( but, is it used " less"?). No!" -- Lana Barhum & Dr Natalie Butler, from their " Can people with Type 2 Diabetes eat Honey?"
_____________
Source Number Five
"...The facts are in, the science is beyond question...Sugar in all its forms is the ROOT CAUSE of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy — and, increasingly, the rest of the world. You name it, it’s caused by sugar:: HEART DISEASE, CANCER, DEMENTIA, TYPE 2 DIABETES, DEPRESSION. AND, EVEN, ACNE!, INFERTILITY & IMPOTENCE!!...There are so many different kinds of sugars – Honey,Maple syrup, Agave, Cane sugar, etc. And while there are some small differences among these sugars, for the most part, sugar is sugar is sugar. It can all wreak havoc on your health.
...I recommend doing a diet overhaul and taking out ALL FORMS OF SUGAR from your diet ...,"!! -- Dr Mark Hyman, MD. Speaking via a recent piece he titled "If I Can’t Use Sugar, Can I Use Honey?"
__________
An Allocutus!
.Honey IS BETTER THAN table sugar only when honey is used AS MEDICINE, but not when used as a FOOD SWEETENER!!
This is Very important!..

See these:
* "..Honey as Medicine is Fantastic!..Honey, in its RAW FORM, is a blend of Sugar, trace Enzymes, Minerals, Vitamins, and Amino Acids that has Antibacterial, Antifungal, Anti inflammatory, Anti - allergic, and Antioxidant properties....
This blend of sugar, trace enzymes, minerals, vitamins, and amino acids is quite UNLIKE ANY OTHER SWEETENER on the planet!
... Medicinal uses include:
* As Cough Remedies: Honey works as well as Dextromethorphan, a common ingredient in over-the-counter cough medications, to soothe cough and related sleeping difficulties.
* For Skin Cure/Care: Unprocessed honey can help treat Skin Infections, ...helps Wounds heal and improve Dandruff and Itchy Scalp... .there are MORE..." -- by Dr. Joseph Mercola,MD.

As Dr. Jonny Bowden intoned above, "What can BENEFIT you in VERY SMALL amounts can become a boon when you consume LARGER quantities.." A Bull's eye point!
_______
Epilogue: The ancients were wiser as usual: they LICKED honey(as Medicine!), but they NEVER DRANK honey(as food!) Wiser Folks!
_______
Editor :Pharm(Dr) . IGNATIUS O. ONAH, 75, is a Pharmacist , Nutritionist, and Naturopathic Doctor.
Call/WhatsApp = 07065744004. Website: drignatiusonah.com.ng.
The End.

28/01/2026

RED MEAT

Whosoever pushed the agenda that red meat is unhealthy must have been really influential.

Red meat is the best source of natural iron, followed by liver.

Combine red meat with bell peppers and green leafy veggies, and you have blood iron in abundance.

The metabolism of heme iron can’t be complete without vital micros like copper and vitamin C, which are absorbed naturally.

Iron supplements can help improve iron markers, but the real problem is whether the iron is actually useful.

Iron toxicity is implicated in so many diseases, including some cancers and unnecessary weight gain.

For iron to be effectively utilized by the body, there must be the presence of dietary copper and vitamin C.

Iron is important in energy metabolism because the process of oxidative phosphorylation in the cytochrome requires iron.

Without iron, that pathway becomes flawed, leading to:

lethargy

lack of weight loss, even when doing the right things with your lifestyle

Reintroducing red meat to my male clients has helped them manage erectile dysfunction, as well as improve s***m profile in some with fertility issues.

Women who reintroduce red meat into their diets get a protein boost, which also improves general metabolism and weight loss.

Red meat is not unhealthy.

Red meat doesn’t clog arteries (what clogs your arteries is a story for another day).

Apart from ethical reasons for vegans and vegetarians, you can enjoy your red meat in peace.

PS: Grass-fed meat contains omega-3, zinc, selenium, vitamin B12, as well as other important micros you’ve been sleeping on.

25/01/2026

The amount of alcohol you can drink is not an achievement.
Don’t be silly.

Let me break this table properly, because some of you need to hear it raw.

You see, Nigerians love to brag.

We brag about money we don’t have,
houses we don’t own,
and worst of all—
we brag about how much poison we can consume before collapsing.

“Me, I can finish two bottles of Hennessy without shaking.”

“Ah, forget it, alcohol no dey touch me. I sabi drink pass all of una.”

And then everybody claps.
Like you just won a Nobel Prize.

But pause for a second.
Do you realize what you’re really celebrating?

You’re not celebrating strength.
You’re celebrating damage.

Because the truth is this:
alcohol tolerance is not strength—
it’s organ damage in disguise.

When you started, one shot used to make you feel tipsy.
Now you need a whole bottle before you even “feel it.”

That’s not progress.
That’s your liver crying for help.

Your cells are screaming,
“We can’t keep up anymore.”

Your gut is leaking,
your blood is inflamed,
your hormones are wobbling…

and you’re busy updating status with
“I no dey fall, I dey drink like water.”

Let me tell you something nobody claps for in the hospital:

— Your liver turning into stone (fibrosis).
— Your gut lining bleeding quietly.
— Your pancreas producing enzymes like a tired generator.
— Your testosterone crawling down while your belly crawls up.
— Your brain shrinking in size, giving you mood swings and memory lapses.

Nobody takes pictures with drip in your arm and calls you Odogwu.

And by the way, stop saying “alcohol dey clean my chest.”

Which chest?
That’s your esophagus lining burning.
Stop deceiving yourself.

The same friends that laugh with you in the club
will be the ones helping you raise money for endoscopy
when your stomach lining finally tears.

The same hype men shouting “Chairman!”
will not be there
when your hands start shaking in the morning before your first drink.

Let me put it plain:
Alcohol tolerance is not a badge of honor.
It is a symptom of destruction.

If you truly want something to brag about,
brag about how much water you drank today.

Brag about how many eggs you ate without guilt.

Brag about waking up with energy,
clear skin,
and strong performance in bed—
without depending on bottles to fuel your vibe.

Because guess what?
A strong man is not the one who can finish bottles.

A strong man is the one who can say no,
walk away,
and protect his future.

Don’t be silly.
Protect your liver.
Protect your brain

09/01/2026

The Healthiest Food You Can Ever Eat Is The Food Your Ancestors Survived On"

Defensive Nutrition on Mondays, on Monday, 5 January,2026.

Edited By Pharm(Dr) IGNATIUS O Onah, 07065744004.
_____________
The following is a verbatim WhatsApp post from an Unknown author. It came into my horizon just today.

Now, read on:

"...Most of the chronic diseases troubling Nigerians today didn’t come from our soil.

They came from our silence.
From the things we stopped eating.
From the foods we abandoned in our pursuit of status.

We had everything.

Bitter Leaf and ogbono.
Acha, ofada, tiger nuts, baobab, African oil bean, locust beans.
We fermented, roasted, sun-dried, and slow-cooked meals that healed the gut and kept the liver sharp.

But somehow, someone convinced us that the very foods that kept our ancestors alive were dirty, local, primitive, and “not balanced.”

And that’s where the problem began.

Walk into most homes in Lagos or Abuja today and ask a child, “What did you eat for breakfast?”
The common answers? Bread and tea. Cornflakes and milk. Chocolate-spread sandwich.

Pap, yam and oil, abacha, moi moi, or okpa have now been reduced to “village food.”
Yet these were the same meals that built strong teeth, fertile wombs, and clean arteries for generations.

So what really changed?

It wasn’t just colonialism, it was mental colonization.
The kind that continues today through food ads, Western medical policy templates, and shelves stacked with boxed and packaged meals.

And now we’re seeing the results:
confused diets, weak immunity, hormonal disruption, stunted metabolism, and chronic inflammation from childhood.

We’ve even changed how often we eat.
People now eat three to four times a day while moving less than 1,000 steps daily.
They wake, sit in traffic, sit at work, get home, sit again, and still believe they must eat something every few hours to “stay strong.”

Our ancestors walked to the stream, tilled the ground, fetched firewood, ground melon with stones, and trekked markets on foot.
Their meals were earned. Their digestion was natural. Their energy, clean.

Today, we mistake laziness for luxury.
We stop our children from sweating and call it love.
We buy them sugar-coated snacks, fast food, and flavoured drinks thinking it’s care.
Meanwhile, prediabetes, insulin resistance, and fatty liver are already developing quietly in many under-18s.

Open the average Nigerian fridge today.
Soda. Instant noodles. Sausages. Ice cream. Bread. Yoghurts with corn syrup. Chocolates.
All ultra-processed. All pro-inflammatory. All slowly damaging the brain, liver, and gut microbiome.

Professor Carlos Monteiro, from the University of São Paulo, coined the term ultra-processed foods in 2009.
He warned that these items are not merely unhealthy, they are industrially modified substances designed to be addictive and nutrient-empty.

And he was right.

In 2023, The British Medical Journal published a sweeping review of 45 meta-analyses covering 9 million participants.
The results?
Clear associations between ultra-processed food consumption and 32 major health problems, including cardiovascular disease, depression, type 2 diabetes, and premature death.

But in Nigeria, these same foods are branded as premium.
Imported equals superior.
Processed equals civilized.
And native equals backward.

Even worse, our policymakers follow the same logic.

Most African dietary guidelines are borrowed from the U.S. Food Pyramid or British medical templates.
We wait for WHO, CDC, or USDA to validate the food growing in our backyard.
We ignore the science our grandmothers lived by, science rooted in soil, in climate, in memory.

This is not just a public health issue.
It is a cultural amnesia.

The late Prof. Catherine Acholonu once said, “Our ancestors did not just eat to fill their stomachs they ate to align with nature.”
That’s not superstition.
That’s bio-adaptive nutrition.
That’s metabolic intelligence passed down across time.

And yet, we now look for imported keto kits, foreign wellness apps, and pharmaceutical supplements to solve problems that our food heritage already knows how to prevent.

Dr. Barry Popkin of the University of North Carolina described this global shift as the Nutrition Transition.
He divided it into five stages.
Africa, right now, is in Stage 4—marked by excessive sugar, seed oils, refined flour, and sedentary living.
What comes next is an epidemic of degenerative diseases.

So let’s be clear:
We’re not just eating wrong.
We’re thinking wrong.

You don’t eat what’s trending, you eat what your DNA understands.
You eat to reduce inflammation.
You eat to support your organs, not to stuff your fridge.

And when sickness finally knocks, the options are fewer.
That’s why prevention is no longer advice, it’s survival.

Self-care is no longer luxury, it’s a return to memory.

The healthiest food you can ever eat is the food your ancestors survived on.

It’s coded in your enzymes.
It’s aligned with your gut flora.
It’s built into your bones.

Eat with sense. Not with shame.
Protect your children from food confusion.
Let them grow up knowing that agidi is not lesser than croissant, and that ogi can nourish better than milk from a tin.

We don’t need another diet plan.
We need cultural clarity.
We don’t need to import everything.
We need to remember.

Because what kept us alive for 1,000 years is not backward,
…it’s what will save us now.
____________
A Good One!
I endorse this post 100% even though I do not know its primary Source/Author.
Please, make out time to READ, RE-READ, DIGEST, MEDITATE on, & APPLY religiously all the gems showcased here.
_______

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02/01/2026

Do you know that inasmuch as salt is implicated in the pathophysiology of hypertension, it is not the root cause?

And if you don’t address the root of hypertension, you will keep running in circles until you succumb to complications (stroke, heart attack, myocardial infarction, etc.).

So, I suggest they avoid: processed foods, refined carbs, seed oils, margarine, bread, energy drinks, and fizzy drinks. Avoid stock cubes and sugary fruits/juices.

Start doing light cardio, e.g., brisk walking.

— Fast 18/6.

— Manage your stress.

They are all doing very well.

Salt is very important in your life. These organs and tissues need salt to function properly:

— Guts (digestive system)
— Liver
— Kidney
— Heart
— Brain
— Muscles
— Skin
…and a lot more.

Eat salt.

The key is understanding sodium retention and salt intake—which will be a story for another day.

We shouldn’t keep doing the same thing repeatedly while expecting different results.

I know a lot of people eat bland foods but still need drugs to bring down their BP—from very high to borderline high.

Then there’s another set who still eat salt normally and have their BP reversed from high to normal, most of whom their doctors have even removed from medications.

Choose your category.

No one is coming to save you but yourself.

02/01/2026

30/12/2025

Constant intermittent fasting is the cheapest way to lose that weight

25/12/2025

MERRY CHRISTMAS

19/12/2025

RED MEAT for CHRISTMAS!?
Why Not?
Even GOAT meat is also RED Meat, Anyway!

By Pharm(Dr )Ignatius O. Onah, 07065744004..

Pragmatic Health on Fridays; on Friday, 19 December,2025.
___________
Anchors:
*. "...No association between intakes of UNPROCESSED red meat and any cause of death, including cardiovascular disease (CVD) or cancer..."

* "..Those who ate red meat more often were less likely to have hypertension than those who ate red meat less often.".

* "... it is important to distinguish between UNPROCESSED red meats such as beef, veal, pork and lamb and PROCESSED meats such as bacon, bologna, sausages and salami...."

*. "..Effect of red meats on LDL-cholesterol is no different than white meats... red meats have a relatively neutral fatty acid profile with respect to blood cholesterol levels.."

* " No significant association between red meat intake including beef, pork, ham, and organ meats and total mortality or cause-specific mortality due to CVD or..."
_______________
Today's Topic: RED MEAT for CHRISTMAS!? Why Not?
Even GOAT meat is also RED Meat, Anyway!

For this presentation, we will report exclusively from a contemporary work, titled:

"Red Meats: Time For A Paradigm Shift In Dietary Advice", by Dr Mary Ann Binnie, Karine Barlow, Prof.Carol Harrison.et al

[Ed: They reviewed thousands of past studies before arriving at their conclusions].

Here are Excerpts from their highly - cerebral and arduous work:

From their "Introduction".
* A growing body of research suggests dietary advice to limit red meat is unnecessarily restrictive and not supported by current evidence.,..
_____
From their "Abstract
"Recent evidence suggests dietary advice to limit red meat is unnecessarily restrictive and may have unintended health consequences. As nutrient-rich high quality protein foods, red meats can play an important role in helping people meet their essential nutrient needs.

* Recently, researchers have begun to recognize that it is important to distinguish between UNPROCESSED red meats such as beef, veal, pork and lamb and PROCESSED meats such as bacon, bologna, sausages and salami....
_____
Actual Study Highlights.
"Large population studies both in Europe and North America have recently reported no association between intakes of UNPROCESSED red meat and any cause of death, including cardiovascular disease (CVD) or cancer ( Kappeler et al., 2013 and Rohrmann et al., 2013 ).
This is consistent with the findings of the largest meta-analyses of the worldwide evidence showing no association between UNPROCESSED red meat and coronary heart disease (CHD) ( Micha et al., 2010 ).

+ .. Randomized controlled trials (RCT) have also demonstrated that, within the context of heart healthy diets, the effect of ... red meats on LDL-cholesterol is no different than white meats ( Davidson et al., 1999 , Maki et al., 2012 and Roussell et al., 2012 ).
These findings are in line with evidence that ... red meats have a relatively neutral fatty acid profile with respect to blood cholesterol levels ( Wyness et al., 2011 ).

+ ..Recommendations to limit red meat intakes date back several decades and were originally intended to reduce saturated fat intakes. Recent meta-analyses have concluded that THERE IS NO CLEAR EVIDENCE TO SUPPORT DECADES OF DIETARY GUIDELINES TO CUT SATURATED FAT INTAKE (Chowdhury et al., 2014; Siri-Tarino, Sun, Hu, & Krauss, 2010 ).

+ .. Two large population studies in Europe ( Rohrmann et al., 2013 ) and the United States ( Kappeler et al., 2013 ) found no association between UNPROCESSED red meat and any cause of death, including CVD or cancer.
Unlike many earlier studies, these more recent studies explored health outcomes associated with unprocessed and processed meats separately. The findings from these studies provide good support for recommending both unprocessed red and white meats as part of a healthy balanced diet.

+ The European Prospective Investigation into Cancer and Nutrition (EPIC) followed close to half a million people in 10 European countries for more than 12 years ( Rohrmann et al., 2013 ). The EPIC study found no significant association between UNPROCESSED red meat intakes and all-cause mortality or death due to CVD, cancer or other causes. A particular strength of this study was that it examined UNPROCESSED red meat (such as beef, pork and lamb), unprocessed white meat (such as chicken, turkey and poultry) and PROCESSED meat (such as sausages, bacon and luncheon meats) separately. Although a moderate positive association between high intakes of processed meat (greater than 160 g/day) and mortality was noted, higher intakes of unprocessed red meat and unprocessed white meat did not increase risk!
.. A recent analysis of data from the United States National Health and Nutrition Examination Survey (NHANES) concluded that meat consumption was not associated with mortality ( Kappeler et al., 2013 ). Researchers reported no significant association between red meat intake including beef, pork, ham, and organ meats and total mortality or cause-specific mortality due to CVD or cancer. This analysis included 17,611 men and women (18 years and older) from NHANES (1986–2010) which is representative of the United States population.
.. In addition, those who ate red meat more often tended to have lower body mass index and a smaller waist circumference.

Furthermore, those who ate red meat more often were less likely to have hypertension than those who ate red meat less often. This is consistent with other research that indicates higher protein intakes may help promote satiety and body weight management ( Westerterp-Plantenga, Lemmens, & Westerterp, 2012 ).
______
Large systematic reviews and meta-analyses

"... The largest systematic review and meta-analysis of worldwide evidence to date, examining UNPROCESSED red meats and processed meats separately, concluded that consuming 100 g/day of unprocessed red meat was not associated with CVD risk ( Micha et al., 2010 ). This analysis pooled data for over 1.2 million study participants spanning more than 20 countries. This finding calls into question reports from previous studies THAT DID NOT DISTINGUISH between unprocessed red meats (such as beef, pork and lamb) and processed meats (such as hot dogs, bacon, salami, sausages, and luncheon meats).
_______
On Contributions to essential nutrient intakes

". In addition to high quality protein, red meat contains important essential micronutrients including, iron, zinc, selenium, potassium and a range of B-vitamins including niacin, riboflavin, thiamin and vitamins B 6 and B12 . Meat can also make a useful contribution to intakes of long-chain omega-3 polyunsaturated fatty acids for those who consume little or no oily fish ( Wyness et al., 2011 ).

The iron and zinc found in red meats is more bioavailable than in alternative food sources, and red meat can enhance the absorption of these important minerals...."
______________
Their "Endpoints":
* ...A growing body of evidence indicates it is time for a paradigm shift in dietary advice about red meat.

* ...It is important to recognize that recommendations to reduce the consumption of UNPROCESSED red meats are unnecessarily restrictive based on recent studies.

* ...Unprocessed red meats are one of the best sources of high quality protein and make important contributions to nutrient intakes. Current evidence strongly supports a new approach that emphasizes the value of naturally nutrient-rich foods, such as... unprocessed red meats, as part of a healthy balanced diet"

* " Research suggests dietary advice to limit red meat is unnecessarily restrictive and not supported by current evidence.,.."

* "Recent evidence suggests dietary advice to limit red meat is unnecessarily restrictive and may have unintended health consequences...."
_____
Key: All Quotes are from:
"Red Meats: Time For A Paradigm Shift In Dietary Advice", by Dr Mary Ann Binnie, Karine Barlow, Prof.Carol Harrison.et al
________
The Editor, Pharm(Dr) IGNATIUS O. ONAH, 74, is a Pharmacist , Nutritionist, and Naturopathic Doctor.
Call/WhatsApp = 07065744004. Website:drignatiusonah .com.ng.
YouTube Handles: ideke moments.
The End.