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Monday 8am - 5pm Tuesday 8am - 5pm Wednesday 8am - 5pm Thursday 8am - 5pm Friday 8am - 5pm

https://www.solidrocklifestylemedicine.com/, https://seriousmd.com/doc/johannkimmd

Solid Rock Lifestyle Medicine, Solid Rock Lifestyle Medicine, 4-1 Ferosa Condominium, 2040 Donada Street, Pasay City (2026)

16/03/2026

Choosing the right carbs can make a big difference for your heart. Foods with resistant starch help gut health, reduce inflammation, and may help lower cholesterol. 💚
⸻
Countless studies have shown that RS positively affects our health. According to an editorial published in “Advances in Nutrition” in 2025, randomized controlled trials show that resistant starch (RS) supplementation reduces LDL (“bad”) cholesterol and systemic inflammation — two key risk factors for cardiovascular disease.

Credits to Dr. Dean Ornish, MD

16/03/2026

💸For people living with type 1 diabetes, daily insulin needs can shape everything from health outcomes to monthly expenses.
What if a change in diet could help lower those needs and reduce costs at the same time?
New clinical research led by Dr. Hana Kahleova explored how different dietary patterns affect insulin requirements. In a randomized trial, participants with type 1 diabetes followed either a low-fat vegan diet or a carbohydrate-restricted diet for 12 weeks.
The results highlight the powerful role nutrition can play in diabetes management—both supporting metabolic health and reducing the cost burden many patients face.
Watch Dr. Kahleova break down the findings and what they could mean for people living with type 1 diabetes.

Credits to Physicians Committee for Responsible Medicine

16/03/2026

The intake of legumes—beans, chickpeas, split peas, and lentils—may be the single most important dietary predictor of a long lifespan.
The longest living populations reside in the Blue Zones and not only have daily exercise and social support and engagement, but, nutritionally, they all center their diets around plant foods. The population with perhaps the highest life expectancy in the world doesn’t eat any meat at all—the California Adventist vegetarians.
Would just moving along the spectrum towards eating more plants and less animal foods actually improve lifespan? Study participants were given more points for eating plant-based foods, such as fruits, vegetables, nuts, grains, beans, olive oil, and potatoes, and lost points for any animal fats, eggs, dairy, or any type of meat or meat products, including fish. Eating more plant foods, processed or not, resulted in higher scores and longer lives, compared with consuming any kind of animal products. The maximum score was 60, but even scoring just 40 or more was associated with a 40 percent drop in mortality.
This is evidence that increasing intake of plant-based foods and reducing consumption of foods from animal sources may offer a survival advantage for a longer life.
Watch the videos on NutritionFacts.org to learn more:
“Increased Lifespan from Beans” at https://bit.ly/2q7l6OZ
“Do Flexitarians Live Longer?” at https://bit.ly/2OkZKsG
“Paleo Diet Studies Show Benefits” at https://bit.ly/2EFPL1p

Credits to NutritionFacts.org

13/03/2026

Fuel your Friday the Ornish way—fiber, plant based protein and simple swaps make every smoothie a step toward better heart health. 🥬✨ Save & Share for your next smoothie!

Credits to Dr. Dean Ornish, MD

13/03/2026

PREDIMED, one of the largest interventional dietary trials ever performed, followed more than seven thousand men and women at high cardiovascular risk randomized into different diet groups. One group received a free half pound of nuts every week for four consecutive years. Compared with other groups, the added-nuts group appeared to cut their stroke risk in half. And, regardless of which group participants were assigned to, those eating more nuts each day had a significantly lower risk of dying prematurely overall.
Additionally, people who ate more than three servings of walnuts per week appeared to cut their risk of dying from cancer in half.
To learn more, see the following videos:
“PREDIMED: Does Eating Nuts Prevent Strokes?” at https://bit.ly/2QtIk0v
“Which Nut Fights Cancer Better?” at https://bit.ly/2o0GNSm
“Which Parts of the Mediterranean Diet Extended Life?” at https://bit.ly/3kMxyzj

Credits to NutritionFacts.org

12/03/2026

Eating well doesn’t have to be complicated—or boring. 🌱✨
By choosing low-fat, whole-food, plant-based proteins like beans, grains, mushrooms, and tofu, you fuel your body with the building blocks it needs to heal and thrive—without the added risks tied to animal proteins.
Try these easy Mushroom Tacos for a hearty, oil-free, plant-based meal that’s packed with flavor, fiber, and protective nutrients. 🌮💚
👉 Save this recipe and share it with someone who loves tacos!
👉 Visit ornish.com for more Eat Well inspiration rooted in lifestyle medicine.

Credits to Dr. Dean Ornish, MD

12/03/2026

Smoky. Saucy. Seriously satisfying. 🌶️
These Mexican Lentils in Adobo by simmer in a rich blend of ancho and pasilla chilies with tender potatoes and carrots for a hearty, protein-packed meal made from simple pantry ingredients.
It’s bold, comforting, and completely plant-based—proof that flavor and nutrition go hand in hand.
Serve over rice with warm corn or flour tortillas to soak up every bit of that deep-red adobo. 🌱
Save this recipe for your next weeknight dinner!
Lentils in Adobo Recipe
Lentils:
8 ounces lentils, picked and rinsed
1/2 large white onion
1 bay leaf
Adobo:
3 dried ancho chilies, deseeded
1 1/2 dry pasilla chilies, deseeded
2 garlic cloves, peeled
1/4 large white onion
1/2 teaspoon ground cumin
1/2 teaspoon Mexican oregano
1 whole clove
1/4 teaspoon ground cinnamon
1/4 cup white vinegar
Veggies:
1 medium potato
1 large carrot
In a large pot, combine the lentils, 1/2 white onion, and bay leaf and pour in enough water to cover the lentils by 3 inches. Bring to a boil over high heat, reduce heat to low, and simmer for 15 minutes.
Place the chilies in a heat-proof bowl and pour boiling water over them. Let them soak for 15 minutes. Drain the chilies, but reserve 1/2 cup of the chili soaking liquid.
To make the adobo, in the blender combine the soaked chilies, garlic, 1/4 onion, cumin, oregano, clove, cinnamon, vinegar, and the reserved soaking liquid. Blend until smooth.
Place a fine-mesh strainer over the pot, and pour the sauce into it to strain the sauce right into the pot. Add the potato and carrot, bring to a simmer over low heat, and cook for 20 to 25 minutes or until the potatoes and carrots are tender. Season with salt and pepper to taste. Serve with rice and warm flour or corn tortillas.

CTTO Physicians Committee for Responsible Medicine

12/03/2026

When we eat lots of fiber, we feed our fiber-eating bacteria. These kinds of bacteria give us back all sorts of health-promoting substances, including short-chain fatty acids, which have anti-inflammatory and anti-cancer properties.
Good bacteria in our gut also produce organic acids, like lactic acid, which help lower the pH of our colon. Plant-based diets appear to shift the makeup of the bacteria in our gut, resulting in a significantly lower stool pH. The more plant-based, the lower the pH.
When we eat lots of animal protein, we produce more ammonia in our gut, which in turn increases the pH of our stool. A higher pH in our colon may promote the creation of carcinogens from bile acid that put us at higher risk for colon cancer.
How long does it take to lower the pH of our stool on a plant-based diet? As little as two weeks.
Replace just two servings of red meat with lentils, chickpeas, split peas, or beans a few days a week. Not only does that impact our pH, but we can get other health benefits, too. Research shows a significant improvement in fasting blood sugars and insulin levels––along with the improvements in lowering cholesterol and triglycerides––when eating legumes instead of meat.
Watch the video “Stool pH and Colon Cancer” at see.nf/StoolPH to learn more.
Try our Millet and Cauliflower-Topped Shepherd’s Pie recipe from the How Not to Age Cookbook. see.nf/subscribe

CTTO NutritionFacts.org

11/03/2026

The Doctor and the Chef! Let's eat lunch!

Apart from 🥶cold exposure and 💪exercise, 🥦dietary compounds found in cayenne peppers, chili peppers, sweet peppers, paprika, grapes, berries, beans, corn, cumin, etc. help turn white fat into brown fat and help activate the "burning" of brown fat! The faster fat burns, the faster we can lose the extra weight!

🌶️Spicy 🫘Frijoles 🥬Lettuce 🌮Tacos topped with Sliced Grilled Mixed 🫑🌶️Peppers, 🌽Mexican Corn, 🍇Purple Grapes, and 🍓Strawberries, completing the Power Plate of FRUITS, WHOLE GRAINS, BEANS, & VEGETABLES!

11/03/2026

If you take young, healthy people and split them into two groups, half on a fat-rich diet and the other half on a carb-rich diet, within just two days, glucose intolerance skyrockets in the fatty diet group. In response to the same sugar water challenge, those who had been taking in a lot of fat ended up with twice the blood sugar. As the amount of fat in the diet goes up, our blood sugar spikes.
Insulin is the key that unlocks the door to our cells to let blood sugar enter and be used or stored as energy. If there was no insulin, blood sugar would be stuck out in the bloodstream, banging on the doors to our cells but unable to get inside. So, with nowhere to go, sugar levels would rise and rise. That’s what happens in type 1 diabetes: The cells in the pancreas that make insulin get destroyed, and, without insulin, sugar in the blood can’t get out of the blood and into our cells, and, therefore, blood sugar rises.
What if there’s enough insulin being produced, but the insulin doesn’t work (as in cases of type 2 diabetes)? When insulin is present, but something is gumming up the lock to open the cell wall, not allowing it to work properly, that’s called insulin resistance. Our cells become resistant to the effect of insulin.
What’s causing this? Fat in the bloodstream can build up inside our muscle cells and create toxic, fatty, breakdown products and free radicals that can block the signaling pathway process. So, no matter how much insulin we have in our blood, it isn’t able to open the glucose gates, and blood sugar levels build up.
This mechanism, by which fat (specifically saturated fat) induces insulin resistance, wasn’t known until fancy MRI techniques were developed to see what was happening inside people’s muscles as fat was infused into their bloodstream.
Insulin doesn’t work as well on a high-fat diet, like a ketogenic one. But, as the amount of fat in our diet gets lower and lower, insulin works better and better. Watch the video "What Causes Insulin Resistance?" on NutritionFacts.org to learn more: http://bit.ly/2t58PeF.

CTTO NutritionFacts.org

11/03/2026

Mindful eating is about slowing down and truly enjoying your meals. 🍽️✨
ACLM Medical Director Brenda Rea, MD, DrPH, RD, PT, FACLM, DipABLM, LM Intensivist, shares simple ways to bring mindfulness to every bite.
Next time you sit down for a meal, focus on your food and give yourself a true break—it’s a small habit that makes a big impact on digestion and overall health. 🌿
👉 Learn more about food as medicine and lifestyle medicine practices: https://lifestylemedicine.org/food-as-medicine/
How will you bring more mindfulness to your next meal? 👇

CTTO American College of Lifestyle Medicine

10/03/2026

Generic and store-brand peanut butter, plant milks, and whole grains can be just as high-quality as name brands—but for a lower price.

For more cost-saving plant-based tips, check out this guide from Physicians Committee dietitian Xavier Toledo: https://www.pcrm.org/news/how-eat-plant-based-budget-dietitians-guide

CTTO Food For Life by Physicians Committee

Solid Rock Lifestyle Medicine

16/03/2026

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Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm