Healthy & fit body, Westlake Oaks Executive Park, West Lake Hills (2026)

27/05/2023

🌱Collagen has well-studied benefits for skin, nail, joint, and muscle health. It’s the most abundant protein source in the body and the main ingredient in our connective tissues, such as ligaments and tendons.
You can think of collagen as structural support for the body — it’s very rigid and resistant to stretching, which is why it’s excellent for bones, teeth, and cartilage. However, collagen isn’t considered a complete protein source due to the absence of the amino acid tryptophan.
🌱Tryptophan is an important amino acid for sleep regulation and quality, as well as a precursor for serotonin, so we do need to get it from our diet. However, tryptophan can be readily found in other protein sources such as chicken, turkey, and beef.
There are 28 different types of collagen, but we mainly need types I, II, and III, which are used in most supplements.
⚪️⚪️Type I collagen accounts for 90% of the total collagen in the human body.⚪️⚪️
Besides collagen supplements, you’ll find it in muscle meats (chicken, beef, pork, etc.) and fish, as well as bone broth and gelatin.
The most common health benefits of collagen that have been studied so far include:
🌱Skin health: Improvements in hydration, skin elasticity, wrinkles, and cellulite
🌱Nail health: Increased growth and less breakage
🌱Joint health: Improved osteoarthritis, rheumatoid arthritis (specifically with type II collagen at a low dose) and improved activity-related knee pain (type 1 & 3 collagen trigger natural production of type II collagen)
🌱Musculoskeletal health: Increased bone density and bone metabolism, tendon injury rehab, natural collagen synthesis, muscle protein synthesis
🌱Exercise performance and recovery: Increased ability to quickly generate muscle force during exercise, improved short-term muscle soreness and recovery after exercise, reduced the short-term decline in performance and increased recovery time
In our clinic at the Ruscio Institute for Functional Medicine, we’ve also seen increased energy and decreased fatigue in patients who supplement with collagen powder in their diet, especially if they weren’t getting enough protein before. We often recommend marine collagen to our vegetarian patients for this purpose.
💥How Can Collagen Help With Gut Health?💥
Research is ongoing, but there are some exciting cell and animal studies looking at the benefits of collagen for gut health.
Two studies involving cell models that were designed to mimic the human gut found reduced leaky gut, reduced inflammation, and increased short-chain fatty acid (SCFAs) production. The SCFA butyrate has been shown to have anti-inflammatory properties and is an important energy source for colonic cells in the digestive tract.
One 2022 animal/human cell study explored the effects of fish collagen in a mouse model of inflammatory bowel disease (IBD) and in human immune cells collected from IBD patients. The results showed that mice given collagen had reduced gut inflammation and improved balance of the gut microbiota compared to mice that weren’t given collagen.
Additionally, human immune cells that were collected from IBD patients and treated with collagen showed changes that demonstrated an anti-inflammatory and antioxidant effect.
If we think about the building blocks of collagen as a type of protein, we can break it down into essential amino acids. Several of these amino acids, like glycine and glutamine, are also recommended for healing the gut lining and supporting gut health. So some of these nutritional building blocks in collagen are fundamentally supportive to a healthy gut.
This study is far from definitive, but it shows the potential of collagen to reduce inflammation in the digestive system, support patients with leaky gut syndrome, and improve dysbiosis.
💥Collagen and Bowel Movements💥
There are no specific studies showing improvements in constipation or diarrhea with collagen supplementation. However, depending on the root cause of the motility change, we can infer that the effect of collagen on bowel movements may be positive due to its studied effects on issues like dysbiosis and leaky gut.
If dysbiosis in the large intestine is behind chronic constipation, for example, collagen may have some benefit by improving the gut microflora and increasing butyrate production, resulting in better regularity.
Collagen may also be helpful for these symptoms and other digestive imbalances from a nutritional perspective of getting enough protein. At the Ruscio Institute, we’ve seen great results from getting patients to a more optimal daily protein intake.
💥Hydrolyzed Collagen vs. Gelatin💥
Most collagen supplements are either hydrolyzed collagen or gelatin. While gelatin has its own benefits, hydrolyzed collagen may be better absorbed due to its low molecular weight. It’s also the most commonly used form in research [34, 35]. Hydrolyzed means the collagen has been broken down using enzymes or acids, making it easier to digest.
💥Collagen in Food vs. Supplements💥
It’s likely easier to obtain higher amounts of collagen from supplements than from food sources [6], and this may be necessary for those who want to achieve the therapeutic effects seen in scientific research. Several of the studies used doses of collagen at 15 grams per day or higher, and this may be difficult to obtain from diet alone [6].
For those wanting to increase collagen intake from their diet, foods such as bone broth or meats that contain lots of connective tissue (pot roast, brisket, chuck steak) are possible options [36]. However, one study found that collagen supplements were superior to bone broth for increasing levels of amino acids (proline, hydroxyproline, lysine) needed for collagen synthesis [37].
Zinc and vitamin C are also needed to produce collagen in the body, so consuming foods that are higher in these nutrients may help increase collagen production [36].
💥Reasons You Should Add a Collagen Peptides Supplement to Your Diet💥
Let’s review some reasons you might want to add collagen to your diet. Adding collagen may help:
🌱Increase protein intake for those who aren’t getting enough through their regular diet
🌱Improve body composition (increasing muscle mass and decreasing excess fat)
🌱Support nail and skin health
🌱Support joints, muscle, and connective tissue
🌱Improve energy/fatigue
🌱Improve gut health, including sealing up leaky gut and balancing the microbiome

26/05/2023

Hey everyone,
When my mother in law got diagnosed with type 2 diabetes, I busted all the myths her friend’s told her. Such as, a diabetic can’t have tea/coffee, rice should be avoided, we should follow a specific diet in diabetes etc.
Rather I focused on lifestyle changes, better eating habits, and effective supplements, which helped her take care of her health. Following the doctor's advice, I added protein and fibre to her diet by including various vegetables alongside dal, roti, salads, and chicken soup. He recommended this diet because its high protein and fibre intake aids diabetes management.
In addition, I made certain that she took her daily morning and evening walks on time and that she walked at least 3000-4000 steps! He also suggested that she supplement her diet with Protinex Diabetes Care. She took Protinex Diabetes Care once a day to supplement her protein and fibre intake. It also contains vitamins and minerals and contains no added sugar. So she was able to keep her diabetes under control by eating a protein-fibre-rich diet. To be honest, I noticed a noticeable difference in her energy level.
Share what are the top myths and facts you know about Diabetes with

24/04/2023

1. ALMONDS CAN IMPROVE CHOLESTEROL
Elevated levels of low-density lipoprotein cholesterol (LDL-C) can increase the risk of developing heart disease. Consuming certain types of fats that are found in almonds (e.g., polyunsaturated fats) has been shown to lower LDL-C and may reduce the risk of heart disease.

One study that examined the effect of almonds on LDL-C found that consuming 20% of a person’s daily calorie intake from almonds lowered LDL-C by roughly 12 mg/dL, which is a meaningful reduction in LDL-C (1).On the other side of the equation, higher levels of high-density (HDL-C) can lower the risk of developing heart disease. Almonds can improve your HDL-C numbers by raising them slightly. For example, among people with established cardiovascular disease, consuming 10 grams of almonds per day increased HDL by ~12-16% (3-7 mg/dL) (2).

Importantly, nuts, including almonds, may not only lower cholesterol but when included in a generally healthy diet, may reduce the risk of a cardiovascular event. In one of the most well-known studies looking at food and heart disease, a Mediterranean diet that included nuts reduced the risk of having a cardiovascular event by roughly 30% (3).On the other side of the equation, higher levels of high-density (HDL-C) can lower the risk of developing heart disease. Almonds can improve your HDL-C numbers by raising them slightly. For example, among people with established cardiovascular disease, consuming 10 grams of almonds per day increased HDL by ~12-16% (3-7 mg/dL) 2. ALMONDS LOWER BLOOD PRESSURE
Elevated blood pressure is one of the leading risk factors for heart disease. It is also one of the most modifiable risk factors. Exercise, diet, and managing stress are all very viable ways to reduce blood pressure. While weight loss alone is enough to make a difference, some foods have inherent properties that promote blood pressure reduction.

Almonds have been shown to lower systolic blood pressure, most likely by improving the ability of your body's blood vessels to dilate. Several studies have found that they can lower systolic blood pressure.

For those who follow a DASH diet, nuts are a staple of that nutritional practice. They are heart healthy and can contribute to lower blood pressure.

For example, one study found that consuming 20% of daily calories for 16 weeks lowered blood pressure by ~4-5 mmHg (1). Another study found that consuming 50 grams of almonds daily for four weeks was enough to lower their systolic blood pressure by ~ 10 mmHg (4).

3. ALMONDS ARE HIGH IN VITAMINS AND MINERALS
Almonds are good sources of some of the fat-soluble vitamins, specifically vitamin E, which can act as an antioxidant. One serving of almonds contains ~50% of the daily requirement for vitamin E.

They are also rich in magnesium, which may help reduce insulin resistance (5). A serving of almonds, which is around one ounce, contains ~25% of an individual’s daily magnesium requirement. Foods high in whole grain are also a great source of magnesium, if you didn't know!

4. ALMONDS HAVE A DECENT AMOUNT OF FIBER
Fiber is essential for the microbiome, feeling full, and overall health. Almonds contain a decent amount of fiber. About 12-15% of an almond’s total weight is fiber, which means that you get a pretty good amount when you consume them for a snack.

Now, almonds should not be your sole source of fiber, as they can be a relatively calorie-heavy snack. You have to eat ~160-200 calories in almonds to get around 3-4 grams of fiber, whereas you get roughly 4 grams of fiber in a 50 calorie serving of broccoli, so make sure you get fiber from multiple sources.
😊 😊😊

03/04/2023

Did you know?

In this day and age where eating healthy has become so important, so many people do not like to eat fruit and vegetables. Even though they know it is good for them, they still prefer not to eat it. It can be very difficult getting used to a healthy lifestyle if all you are used to, is take away fast food. I think smoothies are one of the greatest inventions of our time. I know you get a lot of fruit juices and they are truly great, but some of the manufacturers do add a lot of sugar. Try to keep the sugar intake low by making your own with a strawberry or two. Don’t know how it will taste, but we will definitely try. Get more information on creating healthy and delicious smoothies to boost your health!

⁣ 😕 Don't know how to start metabolic diet properly? or want to lose 5-10 lbs in the first week alone with metabolic cooking ? You can click link in our bio to get Everything You Need for metabolic Success. Imagine… armed with 4-week meal plan, 7 metabolic guide books, and the 3 bonus guides… you’ll be able to start strong and finish strong. 💪

01/04/2023

𝐇𝐞𝐚𝐥𝐭𝐡 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐂𝐚𝐫𝐝𝐚𝐦𝐨𝐦
Cardamom is a spice that comes from the seeds of various plants in the Zingiberaceae family, which is native to India and some other countries in Asia. It is widely used in the culinary world to add flavor to dishes and beverages, such as tea and coffee. However, cardamom is not only a flavorful spice but also a valuable medicinal herb that has been used in traditional medicine for centuries.

30/03/2023

STOP POISONING YOURSELF AND FAMILY
To be honest I don't undersatsnd why recommending wheat!!!
When giving health talks I make sure I create awareness on this wheat matter!!!
God help us COPIED BACK TO BASICS FOOD CHOICES!!!!
WHEAT is now the preferred swallow meal for many Nigerian families particularly in the urban centres.
Sadly too, some rural dwellers have hooked onto the fad that wheat is a “healthy” food.
Early this year, a middle-aged man came to my office for solution to his health challenges – diabetes and high blood pressure.
Upon enquiry on his diet, he said wheat was his major meal daily.
According to him, virtually all the civil servants working at the state and local governments also eat wheat as their regular meal.
In fact, he said those that are not eating wheat particularly in the state capital could not afford it, but not due to knowledge of its harm to health.
What an irony? Otherwise, how do we explain the preference of wheat to pounded yam, which the people have been eating for good health and vitality centuries back?
The prevalent consumption of wheat across the country has clearly shown that in the absence of knowledge, people can accept poison as therapy.
After all, wheat is the first choice food for diabetics on the strength of doctors’ advice.
Nationwide, wheat has overshadowed yam flour and other starchy foods that are peculiar to our culinary culture in Nigeria.
Unfortunately, this is one dietary change that may prove suicidal for many people given the inseparable linkage of diet to health or ill health.
Though wheat, like other grains, is rich in fibre and some other nutrients, it is one food anybody that desires wellness and long life should be kept at arm’s length.
WHY?
There are THREE inherent DANGERS in the chemistry of WHEAT that make it a CLASSIC DESTROYER OF HEALTH.
I call them the DOWNSIDES of WHEAT.
The FIRST: WHEAT contains GLUTEN – a protein that causes inflammation, a systemic process that has harmful effects across all the organ systems in the body including the brain, heart, joints, eyes and digestive tract.
As a matter of fact, inflammation does not only precede all degenerative diseases like diabetes, cancer, stroke, glaucoma, arthritis and Parkinson’s disease, but also fuels their insidious progression.
A review paper in the New England Journal of Medicine listed 55 DISEASES that can be caused by eating GLUTEN-CONTAINING foods.
The diseases include osteoporosis, anemia, cancer, canker sores, fatigue, rheumatoid arthritis and multiple sclerosis.
The paper also linked gluten to many psychiatric and neurological diseases including depression, schizophrenia, dementia, nerve damage, epilepsy and autism.
The paper concluded that there are 120 or more diseases associated with eating foods that contain gluten.
Dr. Joseph A. Murray, MD states that he is surprised how often gluten affects the brain.
The SECOND: WHEAT study by Dr .J. Robert Cade, MD of the University of Florida showed that people with autism and schizophrenia have high level of PEPTIDES in their urine.
These PEPTIDES, according to Dr. Cade, come from CASEIN (protein in milk and other dairy products) and GLIADIN and GLUTEN in WHEAT, BARLEY, OATS and RYE.
Another study of 30,000 patients analyzed from 1969 – 2008 reported in the journal of the American Medical Association found that people diagnosed with GLUTEN-SENSITIVITY had a higher risk of death from cancer and heart disease than the normal population.
Worse still, the bulk of wheat being consumed in the country is the AMERICAN HYBRID STRAIN, which has much HIGHER GLUTEN content than the European wheat.
The THIRD: Inherent DANGER in the Chemistry of WHEAT is its High GLYCEMIC Index GI.
Glycemic Index is a scale that ranks carbohydrate rich foods by how much they raise blood sugar level compared to low glycemic foods.
Wheat has GI of 71 compared to yam and sweet potato with GI of 49 and 54 respectively.
Invariably, eating food with high GI like wheat regularly promotes WEIGHT GAIN and makes DIABETES INTRACTABLE.
According to Dr. Mark Hyman, MD “WHEAT is a MAJOR contributor to OBESITY, DIABETES, CANCER, DEMENTIA, DEPRESSION and many Modern ills.”
IF ONE MAY ASK, WHAT IS THE SCIENCE BEHIND THE RECOMMENDATION of WHEAT as a MEAL to FIGHT --------------------- HIGH BLOOD SUGAR? WHEAT IS A MAJOR DESTROYER OF HEALTH.
Wheat also not good for fertility especially PCOD, FIBROIDS, ENDOMETRIOSIS, ADENOMYOSIS.

30/03/2023

Health & Nutritional Benefits of Cabbage
• Being rich in vitamin A, cabbage is said to be very good for your eyes as well as your skin.
• Cabbage contains phytonutrients that help the body in fighting against the free radicals responsible for damaging the cell membranes. At the same time, phytonutrients aid the production of enzymes that help in detoxification.
• Cabbage has been found to be associated with lower incidence of cancer, especially lung, stomach and colon prostate cancer.
• The vegetable is very good for building of muscles and thus, getting a healthy body. This is because it is rich in iodine, which is necessary for proper muscle development.
• Researches have proved that fresh cabbage juice helps in the healing of stomach ulcer.
• Fresh cabbage juice comprises of sulfur and is thus, very effective in the treatment of fungus infection. Gastritis is also effectively treated by cabbage juice.
• Cabbage has been related to lowering of serum cholesterol.
• The vitamin B in cabbage helps in sustaining veracity of nerve endings as well as boosting of energy metabolism.
• Red cabbage contains an antioxidant known as anthocyanin. This antioxidant is believed to be helpful in protection of brain cells and thus, in the avoidance of Alzheimer's disease.
• Cabbage also contains lots of vitamin C and vitamin D. The former helps in the burning of fat, while the latter helps maintain skin vigor.
• Sulforaphane, found in cabbage, augments the production of antioxidant and detoxification enzymes in the body.
• Cabbage contains lactic acid that acts to disinfect colon. Lactic acid is also a significant source of energy for the body. It even helps reduce soreness of muscles.
• Drinking 25-50 ml of cabbage juice helps treat headache, asthma, bronchitis and digestion problems.
• Cabbage is known to have detoxifying properties. It purifies the blood and works to remove toxins from the body. The vitamin C and sulphur present in cabbage accounts for its detoxifying qualities.
• Free radicals and uric acid, which are identified to be the main cause of rheumatism, gout, arthritis, renal calculi, skin diseases, eczema, hardening and de-colorization of skin etc, are also removed from the body due to cabbage consumption.
• Cabbage is an anti-inflammatory vegetable and therefore, drinking its juice, retrieved from the stems, is an effective remedy against ulcers.

29/03/2023

Our hormones change from week to week causing shifts in our bodies physically, mentally, and emotionally.
Developing synchronicity with your cycle begins with nutritious food.
Certain foods and cooking methods blend nicely with your infradian phase and help support proper hormone balance.
Remember these foods are not an absolute necessity and are only used as a guide. Aim to include any of these foods in the respected phase to assist with hormone support and balance.

29/03/2023

Health Benefits of tomato juice
1. tomato juice contain very high levels of antioxidants makes a big role in the fight against tumors, especially prostate cancer and cancer of the lungs, colon and re**um.
2. Reduce the risk of heart disease and stroke.
3. Assistance in download weight as low in calories and high in fiber and helps sense of satiety.
4. promote digestive health and prevents indigestion and protects against constipation, and helps in the prevention of kidney stones and gall bladder, and enhances the health of the colon.
5. promote prostate health and works to help ward of cancersv.
6. features the dietary fiber lowers cholesterol levels in the body.
7. dietary fiber that tomatoes contain in general help to regulate blood sugar.
8. has a role in protecting and strengthening bones and protection of vulnerability, as a source of calcium and vitamin K, which is active responsible for the consolidation of calcium in the bone.
9. reduces the risk of blood clots, and features the calcium plays a role in controlling blood pressure levels.
10. reduces the chances of a miscarriage as containing antioxidants that fight free radicals and toxins in the body.
11. battling acne and skin problems and enhance the health of the skin due to its content of vitamins A and K and C.
12. his role in the fight against wrinkles and signs of aging.
13. promotes hair growth and health.
14. promote the consideration and eye protection and prevention of night blind.

28/03/2023

Our hormones change from week to week causing shifts in our bodies physically, mentally, and emotionally.
Developing synchronicity with your cycle begins with nutritious food.
Certain foods and cooking methods blend nicely with your infradian phase and help support proper hormone balance.
Remember these foods are not an absolute necessity and are only used as a guide. Aim to include any of these foods in the respected phase to assist with hormone support and balance.

27/03/2023

According to the American Migraine Foundation, migraines affect 1 in 7 people globally.
Even though headaches have many causes, migraines tend to be caused by these 4 common causes.
Furthermore, migraines can also result from a combination of other possible migraine triggers, such as stress and dehydration.
Fortunately, magnesium solutions can provide a simple solution and help manage or even prevent migraines.
Magnesium can help improve migraines by reducing inflammation, relaxing muscles, and regulating blood flow to the brain.
Get the Best Magnesium solutions for migraines here.

27/03/2023

Are you tired of relying on painkillers to manage your migraines and headaches? Consider trying natural remedies instead!

Herbal tea is one of the most effective ways to soothe your mind and alleviate pain. Chamomile, peppermint, and ginger tea are all known for their anti-inflammatory properties and can help calm your nerves and reduce discomfort.

So next time when you feel a headache coming on, brew yourself a cup of one of these herbal teas and take a moment to relax. Your body will thank you! See less

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