Ginny Ooi Nutrition & Fitness Coach

26/03/2026

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26/03/2026

Join me for LiCo Health Coach program, your first step to science based health & fitness solutions!

12/03/2026

🌸 𝑪𝒆𝒍𝒆𝒃𝒓𝒂𝒕𝒊𝒏𝒈 𝒕𝒉𝒆 𝑺𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒐𝒇 𝑾𝒐𝒎𝒆𝒏! 🌸

In honor of International Women's Day, the LiCo Book Club is hosting a special session dedicated to Supporting Women’s Health.

Whether you're balancing a career, family, or your own wellness journey, this webinar is designed to empower you with the knowledge to thrive.

Join our supportive community, brought to you by LiCo Wellness and MightyBeans, as we discuss essential health tips tailored for women.

Date: March 17th (Tuesday)
Time: 8:00 PM – 9:00 PM

How to Join Us on Zoom: https://us02web.zoom.us/j/83669267649?pwd=VLA9nfbWjtGx2cQkYqYfvHa6bwGbqG.1

Zoom ID: 836 6926 7649
Password: 123320

Let’s come together to learn, share, and celebrate the incredible women in our lives. See you there! 💖

23/02/2026

Still in a 𝐩𝐨𝐬𝐭-𝐂𝐍𝐘 𝐟𝐨𝐨𝐝 𝐜𝐨𝐦𝐚? 🍊 Let’s snap out of it!

Join us on Tues (24 Feb) for the English preview of our 𝐋𝐢𝐂𝐨 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝟒𝟓 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 — your 45-day blueprint for peak health and a brand new you.

- Expert Coaching: Guided by nutritionists and fitness trainers.
- Nutrilite Powered: Personalized body reset solutions.
- Big Incentives: Free blood test, Win prizes worth over S$250, and more!

📍 Zoom ID: 836 6926 7649 | Passcode: 123320
⏰ Time: 8:00 PM – 9:00 PM
🔗 Join here: https://us02web.zoom.us/j/83669267649

Don't miss your chance to reset! See you online!!

10/02/2026

CNY is here ! Worry about eating too much junk??? FEAR NOT ! JusT EAT! COz we have designed a special POST-CNY Wellness Program For you ! Cut the fats, Detox the Toxins! 🚀 Ready for a 45-Day Total Body Reset? 🚀

Join us for an exclusive preview of the LiCo WELLNESS 45 Program after CNY and start your journey to a "Brand New You"!

We will share on LiCo Wellness 45:
* Expert Support: Guided by professional nutritionists and fitness trainers.
* Powered by Nutrilite: Learn about customized solutions for a total reset.
* Win Big: Track your progress to win many prizes worth over S$250!

🗓 Choose Your Session:
Mandarin: 10 Feb (Tue)
English: 24 Feb (Tue)
Time: 8:00 – 9:00 PM

💻 Zoom Details:
Meeting ID: 836 6926 7649
Passcode: 123320
Zoom link: https://us02web.zoom.us/j/83669267649?pwd=VLA9nfbWjtGx2cQkYqYfvHa6bwGbqG.1

Don't miss out on the chance to transform your health in 2026! See you there! 🌟

🚀 准备好开启 45 天全身蜕变了吗？ 🚀

诚邀您参加 LiCo WELLNESS 45 计划 的在线预览说明会，开启您的“全新自我”之旅！

* 专家指导： 由专业营养师和健身教练全程领航
* Nutrilite 助力： 结合量身定制的 Nutrilite 方案，助力身体全面重塑
* 丰厚奖励： 追踪进度就有机会赢取丰厚奖品！

🗓 预览说明会时间：
华语场： 2月10日（周二）
英语场： 2月24日（周二）
时间： 晚上 8:00 – 9:00

💻 Zoom 详情：
会议 ID： 836 6926 7649
密码： 123320
Zoom link: https://us02web.zoom.us/j/83669267649?pwd=VLA9nfbWjtGx2cQkYqYfvHa6bwGbqG.1

不要错过重塑健康的机会！我们在线上见！🌟

09/02/2026

𝑹𝒆𝒑𝒍𝒆𝒏𝒊𝒔𝒉 𝑷𝒓𝒆𝒃𝒊𝒐𝒕𝒊𝒄𝒔 & 𝑷𝒓𝒐𝒃𝒊𝒐𝒕𝒊𝒄𝒔 𝑨𝒇𝒕𝒆𝒓 𝑨 𝑫𝒐𝒔𝒆 𝒐𝒇 𝑨𝒏𝒕𝒊𝒃𝒊𝒐𝒕𝒊𝒄𝒔

We often talk about nutrition and workout, but we can't ignore the impact of medications on our gut.

Antibiotics can disrupt the delicate balance of our microbiome, which plays a huge role in our immunity and recovery.

This post highlights why being mindful of our gut health is crucial when we need to take these powerful medicines.

Let’s stay informed and stay healthy!

https://www.facebook.com/share/1C16bzdtGo/?mibextid=wwXIfr

抗生素吃過後，腸道需要您記得多照顧一下

在臨床上，有一個情況我真的很常遇到，很多人會跟我說：
「張醫師，我每次吃完抗生素，都覺得整個人怪怪的，腸胃變得很敏感，精神也差很多。」

這個「怪怪的」，其實是一種身體歷經改變，正在重新調整的訊號。

抗生素確實把感染控制住了，但同時，腸道這個原本運作得很細膩、很有秩序的系統，也會一起被影響。只是以前，我們很少停下來，好好聽身體在說什麼。

很多人不知道，腸道其實很有自己的主見

大家常以為腸道只是負責消化食物的地方，
但從分子醫學來看，腸道更像是一個熱鬧的小社會。

裡面住著各式各樣的細菌，各自分工合作，維持整體平衡，
其中有一群很關鍵的角色，叫做擬桿菌屬（Bacteroides）。

它們平常幫忙處理膳食纖維、穩定免疫、維持腸道環境。但它們還有一個很少被提到的本事，就是會分泌一種酵素，叫做 β-內醯胺酶（Beta-lactamases）。

抗生素一進來，這些酵素就開始忙了

當我們吃下青黴素、頭孢菌素這類常用抗生素時，藥物會一路走到腸道，
這時候，β-內醯胺酶就會開始發揮作用，把這些藥物慢慢分解，讓它們不要在腸道裡停留太久。

從分子層次來看，這其實是一種非常聰明的設計，
它不是要干擾治療，而是幫整個腸道環境減少衝擊，讓原本住在裡面的好菌，不會一下子被清空。

腸道裡的細菌會互相照顧，就像社區一樣

在動物研究中，科學家看到一個很溫暖的畫面。
有些擬桿菌在分解抗生素之後，連隔壁的其他好菌也一起受惠。

這種現象在科學上叫做鄰近保護效應（Neighbour protection effect）。
換成生活的說法，就是有些細菌默默把環境整理好，讓整個社群都比較好過。
這也是為什麼，腸道從來不是單打獨鬥，而是一整個系統在合作。

真正拉開差距的，是腸道「回得來」的能力

為什麼有些人吃完抗生素，腸胃很快就穩定下來，有些人卻拖很久？
從分子體質來看，關鍵真的不只在菌種多不多，而是在功能。

包括腸道厭氧菌夠不夠多樣、β-內醯胺酶活性好不好，還有腸道抗藥基因庫（Intestinal resistome）的整體結構。

研究發現，只要這套系統還在，腸道的代謝功能，多半可以在停藥後一個月左右，慢慢回到原本的狀態。

但吃過抗生素，會對腸道生態造成一連串改變

根據研究，抗生素的影響，遠不只是「菌被殺掉」這麼簡單，而是同時影響結構與功能。

首先，腸道菌的數量與多樣性會明顯下降 :
抗生素無法只挑壞菌下手，許多原本維持穩定的核心厭氧菌，也會一起受到影響。短時間內，菌種變少、結構變單一，這正是很多人吃完後腸胃變敏感、排便改變的原因。

接著，腸道的保護力會暫時下降 :
當厭氧菌被壓制，腸道原本的屏障效應（Colonization resistance）會變弱，一些原本被控制住的菌，例如困難梭狀桿菌或抗藥菌，就比較容易在腸道裡站穩位置。

關鍵差異在於，β-內醯胺酶系統還在不在 :
如果腸道裡原本就有較高的 β-內醯胺酶活性，抗生素殘留會被比較快分解，腸道菌相受到的破壞也會比較小，恢復速度自然比較快。

就算菌變少，功能也不一定全壞，
2024 年結合宏基因體與代謝體的研究發現，只要核心厭氧菌與其酵素系統還在，短鏈脂肪酸等關鍵代謝功能仍可能維持，並在約 30 天內逐步恢復。

真正被拉長的，是後續修復的路，
用藥越廣、時間越長，腸道需要重建的範圍就越大。

回到生活裡，我會怎麼跟大家說？其實就抓住兩個原則

第一個原則，是抗生素用過之後，一定要同時補益生元，也要補益生菌。

益生元是給腸道厭氧菌吃的原料，像是蔬菜、全穀類、豆類、菇類這些含膳食纖維的食物，就是在幫腸道把環境整理好。
益生菌則是補充新的成員，讓腸道社群比較快恢復多樣性。

這兩件事要一起做。
只有補菌、不給原料，菌很難待得久；只有吃纖維、不補菌，重建速度也會慢一點。重點不是吃得多，而是連續幾週，讓腸道慢慢找回節奏。

第二個原則，是抗生素一定要精準使用，並且把「後續恢復」當成治療的一部分。

跟醫師一起討論最適合的藥物與療程，因為從分子醫學的角度來看，真正拉開差距的，往往不是那幾天的用藥，而是後面腸道修復的速度。

談健康時，多看身體的功能感受

在用過抗生素之後，我會希望大家不要只看檢查報告上的數字，而是多留意身體的實際感受。

包括腸道代謝是不是變順、腸胃敏感度有沒有下降、慢性發炎的狀態有沒有改善，還有整體精神與穩定度。

這些生活裡的細微變化，其實正是分子層次在告訴我們，身體正在一步一步回到平衡。

請大家記得的一句話

身體其實比我們想像的還聰明。
腸道也不是什麼脆弱的地方，它是一個會調整、會學習、會修復的系統。

β-內醯胺酶這些看不見的小角色，只是在提醒我們，健康很多時候，是慢慢養出來的。

當我們願意多一點理解、多一點照顧，身體自然會替我們把後面的路鋪好。
這份「回得來」的能力，才是真正能陪我們走很久的健康。

參考資料
Beta-lactamases in anaerobic, intestinal bacteria: a narrative review, Anaerobe (2026)
https://www.sciencedirect.com/science/article/pii/S1075996426000041

27/01/2026

Ladies, while enjoying the cardio benefits of plant based diet, do ensure sufficient intake of all essential amino acids, to lower the risk of hip fracture.

If you like to explore high quality plant based protein source, do PM for a complimentary consultation.

A new study shows vegetarian women face a 33% higher risk of hip fractures compared to meat-eaters, highlighting critical nutritional gaps.

Recent research involving more than 26,000 women has uncovered a significant health trade-off for those following plant-based lifestyles.

The study indicates that vegetarian women are 33% more likely to suffer hip fractures than their meat-eating counterparts. Experts suggest this disparity often stems from lower intakes of essential nutrients like protein and calcium, which are foundational for maintaining bone density and muscle strength. Additionally, vegetarians in the study typically had a lower body mass index (BMI), a factor that can leave bones more vulnerable to injury if individuals are chronically underweight.

Despite these findings, a vegetarian diet remains a powerful tool for reducing the risk of chronic conditions such as heart disease and diabetes. The key takeaway for health-conscious individuals is not to abandon plant-based eating, but to approach it with greater nutritional precision. Ensuring adequate protein and mineral intake is vital for long-term skeletal integrity. By prioritizing a well-rounded diet that supports both cardiovascular and bone health, women can enjoy the environmental and metabolic benefits of vegetarianism without compromising their physical resilience.

source: Webster, J., Greenwood, D. C., & Cade, J. E. Risk of hip fracture in meat-eaters, pescatarians, and vegetarians: Results from the UK Women’s Cohort Study. BMC Medicine.

27/10/2025

*LiCo Book Club* 线上健康分享：医生解决不到的慢性疾病，也许答案就在这里

你有没有这些状况：
✔ 检查报告越来越不好
✔ 医生说没大碍，但你就是不舒服
✔ 饮食、运动都试过，却看不到改善

其实很多慢性疾病，关键不只是药，而是——生活方式还没真正改变。
在这场线上分享里，我们将从 ✅营养 ✅运动 ✅睡眠 ✅压力 四大面向, 帮你更了解身体真正需要什么！

✨这也是 LiCo 健康教练计划的预览。
也许，你一直在找的答案，就在这里开始。

📅 28 Oct (Tue)
⏰ 8 — 9 PM
💻 Zoom：836 6926 7649
Zoon link: https://us02web.zoom.us/j/83669267649?pwd=VLA9nfbWjtGx2cQkYqYfvHa6bwGbqG.1

🎟 免费参加，欢迎家人朋友一起！

02/07/2025

🌟 Ready to Get Stronger, Fitter, and Energised? 🌟

Join me for a power-packed webinar:
💪 𝗣𝗼𝘄𝗲𝗿𝗶𝗻𝗴 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗘𝘃𝗲𝗿𝘆𝗱𝗮𝘆 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

Discover:
✅ The types of muscles and how they work
✅ Basics of your body’s energy systems
✅ Why combining strength, Zone 2 cardio, and VO2 max training is the secret to better health and a stronger heart

🗓 Date: 8 July (Tuesday)
🕗 Time: 8–9 PM
💻 Zoom ID: 836 6926 7649
Zoom link: https://us02web.zoom.us/j/83669267649...

Take a read at this article before the webinar: https://www.straitstimes.com/.../what-you-need-to-know...

Whether you’re just starting your fitness journey or want to level up your routine, this session is for you. Let’s get inspired to move, train smart, and thrive together!

👉 Save your spot & invite your friends! See you there! 🌿

26/05/2025

⚽️ Big shoutout to all the awesome parents who joined our short nutrition talk by the field at NLS Academy!

We had a great time sharing quick, practical tips on how to prepare healthy meals for active kids and tackle the ever-common challenge of picky eaters. 🥦🍽️

The highlight? Parents and kids got to sample a delicious high-protein chocolate shake 🍫🥤— proof that healthy can taste so good!

Thanks for the great energy and questions. More bite-sized wellness sessions coming soon—stay tuned!

If you/ your group like to learn more about healthy eating tips, PM me, would love to share!!

17/05/2025

Monthly LiCo Fun Walk: Botanic Gardens
on 19 Apr. Join us every month!