My Temple

10/27/2025

SLEEP: one of the Pillars of Health 👇🏼

“The body cycles through two types of sleep several times each night: NREM and rapid eye movement (REM). NREM is the deep, restorative stage of sleep that plays a key role in physical health, brain function and disease prevention. Yet, many of its underlying processes and impacts on long-term health remain poorly understood. Previous studies have suggested that NREM helps clear waste from the brain.”

A new study by Mass General Brigham investigators used next-generation imaging technology to discover that when the brain is falling asleep, it shows a coordinated shift in activity.

10/23/2025

POST VACA RESET:

when traveling, I prioritize PROTEIN, HYDRATION, SLEEP & MOVEMENT over everything else, so it makes getting back in my routine much easier.

((I did enjoy amazing cornbread in Wyoming (with bison chili) & a piece of carrot cake (after a delicious steak dinner with ONE glass of red wine in Arizona))

I enjoy BOTH dining out & cooking; but if I had to pick one, it would be COOKING. I know what’s in it~ keep it simple, few ingredients & fresh!

Prepping for the long road trip, I premade two different kinds of stews & baked protein-brownie cookies, and dark chocolate protein bark. Yes frozen vegetables & I froze variety of grass fed, and finished meats.

After the initial exhaustion of getting back & the unpacking & piles of laundry & getting back to work~ 🙏🏼
this morning, back with my trainer at the gym & he DIDN’T kill me; instead it gave me energy to finish the cleaning, laundry & make soup!

P. S. I just DON’T follow recipes.

This one happened because I had boneless chicken breasts that needed cooking, PLUS
the neighbor brought over a butternut squash from their property. So I ran with that; putting my ginger/turmeric root magic & voilà.
👇🏼
coconut oil in pot, onion, mushrooms, celery, peppers, always LOTS of garlic, fresh chopped turmeric & ginger root, bone broth, crushed organic tomatoes, canned, organic red lentils.
Baked the chicken & butternut squash separately.

Shredded the chicken breast after cooking the vat of lentils & vegetables, the added the chicken and squash. YUM 😋

10/13/2025

Interesting research in Canada
🇨🇦

Exposure to radon can lead to lung cancer–and it shows in our toenails.

09/26/2025

“Centenarians are the fastest-growing demographic in the world, but only 1 in 10 people who make it to 100 live to see the next decade. What Branyas has provided researchers is a rare opportunity to study the possible pathways that make an extreme human lifespan possible.”

https://www.sciencealert.com/dna-study-of-117-year-old-woman-reveals-clues-to-a-long-life #

There's no escaping the unrelenting passage of time, but supercentenarians who live to see their 110th birthday have a peculiar ability to postpone the inevitable.

07/28/2025

What are your thoughts on this?

The first AI-generated model to appear in the pages of Vogue is seen in an advert for Guess.

07/28/2025

“ The American College of Sports Medicine (ACSM), in partnership with the Elevance Health Foundation, has released the 2025 American Fitness Index, a comprehensive report ranking the 100 largest U.S. cities using 35 evidence-based health and environmental indicators.”

Is your city on here?
👇🏼

The latest ACSM American Fitness Index ranks the 100 largest U.S. cities using 35 evidence-based health and environmental indicators.

07/24/2025

NEW study:
It doesn’t mean tattoos “cause cancer” ~ though something to consider. 🧐

Skin is our biggest organ. What we put on it and what we are exposed to seep into our blood and lymph systems.

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

Tattoos may do more than leave a mark on your skin—they could also affect your long-term health.

A new study from the University of Southern Denmark reveals that ink particles from tattoos can migrate to the lymph nodes, where they may disrupt immune function. Using data from over 5,900 Danish twins, researchers found a higher rate of both skin and lymphoma cancers among tattooed individuals—especially those with large tattoos.

Lymph nodes play a vital role in filtering harmful substances. When ink particles accumulate there, the body may treat them as foreign invaders, triggering chronic inflammation that could, over time, increase cancer risk. The risk of lymphoma was nearly three times higher in individuals with tattoos larger than a palm.

This doesn’t mean tattoos directly cause cancer, but it highlights a potential link worth exploring—particularly as tattoo popularity grows. Researchers are now investigating how ink affects immune cells at the molecular level, and whether specific colors or ink types pose greater risks.

Follow Science Sphere for regular scientific updates

RESEARCH PAPER 📄
Signe Bedsted Clemmensen et al, "Tattoo ink exposure is associated with lymphoma and skin cancers – a Danish study of twins.", BMC Public Health (2025)

07/10/2025

What do you know about the Pancreas?

Dr Robert Lustig ~ take a listen!
👇🏼👇🏼

Podcast Episode · LEVELS – A Whole New Level · 07/10/2025 · 1h 5m

05/18/2025

Our bodies are a MIRACLE ⭐️

The beautiful Circulatory System:

Our beating HEART circulates blood through a network of vessels throughout the entire body, delivering oxygen & nutrients, all while removing waste! Thump thump ♥️

I am fortunate to be able to give blood every three months & watch its journey to help those in need. Consider this simple donation of your time if you’re willing & able 🩸 Your body makes MORE!

👇🏼👇🏼 my pints journeys 👇🏼👇🏼

Norfolk, VA Norfolk General Hospital
Portsmouth, VA Maryview Medical Center
Richmond, VA VCU Medical Center
Richmond, VA Hunter Holmes McGuire VA medical Center
Wi******er, VA Wi******er Medical Center
New York, NY New York Regional Hospital
Charlottesville,VA University of Virginia Medical Center

03/31/2025

So cool they offered a FREE screening lab test A1C for all March donations to check for pre-diabetes/diabetes!

Give if you can
~ each visit a clinical checkup:
Blood pressure
Hemoglobin
As well as screening tests (hepatitis, HIV) before it’s sent to a life in need 🩸♥️ 🙏🏼

Other benefits include:
improving blood flow, reducing risk of heart attack/stroke, significantly reducing PFAS & boosts liver health!

Learn about diabetes and blood donation with the American Red Cross. Discover how A1C testing during March 2025 can support health awareness and early detection. Stay informed, donate blood, and help save lives!

03/27/2025

It’s OFFICIAL… I am a certified “Integrative & Functional Nutrition Therapist” ⭐️ 💃🏻

5 Tracks, consisting of 33 modules in 9 months!😅📚🤓

What is “Integrative & Functional Nutrition” you ask ??

⤵️
A personalized & holistic approach to HEALTH, focusing on addressing the ROOT CAUSES of imbalances rather than treating just the symptoms, using food as medicine while considering lifestyle, genetics, and environment.

We are ALL unique with sets of genes, environmental exposures, lifestyle/stressors & the FOODS we eat, hello!

How’s your Energy?
How’s your Gut health?
How’s your Skin?
How’s your Mental Health?
How’s your Sleep?
How willing are you to do the work?

So many tools available to help address symptoms through looking at food sensitivities, exposures to toxins, daily nutrition, stressors & sleep quality. What nutrients are you low on ? What’s your lab work showing? Through genomics how do your inherent genes play into your current health?

02/12/2025

Another Sardine “fast” Challenge in the bucket;
where you only have water, black coffee & sardines for 72hrs. ((All with the support of other crazy people willing to stress their discipline))
🐟🐟🐟🐟

I personally hate sardines, never ever have I remotely wanted anything to do with them~ the smell is the worst part! Although, apparently doing things you don’t want to do, that benefit you, is exercising our Anterior Midcingulate Cortex (look it up!) 🧠

So while we are stressing our cravings, discipline & will to the max~ we are reaping the benefits of KETONES produced in the liver, that fuels the body/brain & leads to AUTOPHAGY ~ getting rid of the old cellular waste hanging out in our bodies. This act reduces INFLAMMATION all over the body/brain: AWESOME for arthritis, healing & NEURO COGNITIVE & METABOLIC health! Yipee🤘🏼

Grab some kooky friends to bond with over this ADVENTURE! 🤢😷 Your body with thank you 💃🏻🕺🏻

Today, I made this SOUP I will be “breaking my fast” with…Soooooo looking forward to it! 😋
yep that’s TOFU ~ baby bokchoy~ bone broth explosion of ginger, garlic, turmeric, CABBAGE, miso & broccoli OH YESSSS ♨️
….and maybe STEAK for dinner🤔