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Health and Wellness. We promote a holistic lifestyle. From Soul to mind to body. We educate, we learn, we unlearn and we incooperate studies and science that aims at building healthy& productive humans
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| Date | Subscriber Growth | Mentions | Channels | |
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Channel Posts
| 2 | Good morning advocates.
It's Friday!
Finish your week on a high note.
+ A silent prayer.
+ Our morning workouts.
+ Hydrate adequately.
+ Read a chapter today.
+ OMAD/2MAD.
+ Join Uncle Chile on identity Friday at 8:30 pm Kenyan time on YouTube live.
+ Remember to stay present at all times.
Let's Goπͺ | 50 |
| 3 |  We end our Wellness Wednesday on an OMAD note.
+ Mutton.
+ Eggs.
+ Avocado.
+ Fermented cabbage/Sauerkraut.
+ Avocado.
+ Ghee.
Those who followed the iron deficiency post can relate.
Nutrition is not that complicated, you are. | 398 |
| 4 | Having known all these, I know you are already trying to classify yourself. Stop guessing.
The only thing you are sure of is your discipline and your kitchen.
Fix those
As you do that, go for a medical evaluation.
+ Full blood count.
+ Blood sugar (fasting glucose or HbA1c).
+ Thyroid function tests.
+ Kidney function tests.
+ Liver function tests.
+ Vitamin B12 and folate tests.
+ Vitamin D test.
+ HOMA IR or C-Peptide for insulin.
I wish you well.
#WellnessWednesday. | 405 |
| 5 | I rest my case
https://www.facebook.com/share/18qWEuM131/ | 382 |
| 6 | Another one; Chronic stress.
Your body was designed to handle short bursts of stress that comes in daily but not constant pressure.
Long term stress raises cortisol levels, disrupts sleep, increases inflammation, and leaves you feeling drained.
That energy drink cannot bring down stress levels. It will just worsen the situation.
Stress is your body's natural response to a perceived threat.
That threat may be physical, such as an infection, injury, poor sleep, or chronic illness, or emotional, such as financial pressure, relationship conflict, work demands, grief, fear, or unresolved trauma.
When your brain senses danger, it activates the "fight-or-flight" response, releasing stress hormones like adrenaline and cortisol.
These hormones are designed to help you survive short term challenges by increasing your heart rate, blood pressure, and blood sugar, giving you a quick burst of energy.
The problem begins when stress never switches off. Instead of experiencing brief periods of stress followed by recovery, many people live in a constant state of worry and pressure.
Persistently elevated stress hormones disrupt sleep, increase inflammation, impair digestion, alter the gut microbiome, and interfere with the production and action of hormones that regulate mood and energy.
Over time, your body remains on high alert, consuming more energy than it can replenish.
You may sleep through the night yet wake up feeling exhausted because your body has been working overtime while you were asleep.
I want you to also look closer. Try to use common sense, those things that stress you the most are hailing from thoughts of the past and thoughts of the future.
The solution to this is;
1. Do what you can do. What you cannot do was not supposed to be done by you.
2. You are replaceable. That job cannot go on when you are sick. Don't die working. You will never be the best that ever existed. I am not saying you now become lazy, I am saying respect yourself.
3. Practice staying present. It reminds you not to chase illusions. Your real reality is now.
4. Do the silent prayer every morning and evening. Overcome those thoughts. Some call it meditation.
5. If there is physical pain, treat it. Heal inflammation and fix the gut.
#WellnessWednesday. | 371 |
| 7 | If you would wish to attend and attempt the USIU marathons; 21km,10km, and 5 km, which will be held on the 26th of this month, use this link
https://halfmarathon.usiu.ac.ke/?fbclid=IwdGRjcATESddjbGNrBMRH8mV4dG4DYWVtAjExAHNydGMGYXBwX2lkDDM1MDY4NTUzMTcyOAABHshg2e0C-2-gw84DI-_aFRrxt-yX5h5AgGLzS1YAHIOqwSwrZq6TDoBSnvSr_aem_WVZEsX1luMFxejFng3jad | 307 |
| 8 | Another reason; Heart failure and kidney disease.
Your heart and kidneys work as a team to deliver oxygen and nutrients to every cell in your body.
The heart pumps oxygen rich blood, while the kidneys filter waste, balance fluids, regulate minerals, and produce hormones that help maintain healthy blood pressure and red blood cell production.
When either organ begins to fail, your body's ability to produce and use energy declines. As a result, even simple activities like climbing stairs, walking short distances, or a slight workout can leave you feeling tired and exhausted.
In heart failure, the heart cannot pump blood effectively enough to meet the body's demands.
This means less oxygen and fewer nutrients reach your muscles, brain, and other organs.
Your muscles switch to less efficient energy production, causing weakness and fatigue.
Fluid may also build up in the lungs, making breathing difficult and reducing oxygen levels even further.
That's why people with heart failure often feel tired all the time, become breathless with minimal activity, and may notice swollen feet, ankles, or difficulty lying flat because of shortness of breath.
By the time you receive these symptoms, you are in a danger zone.
In chronic kidney disease, the kidneys lose their ability to remove waste products and excess fluid from the blood.
Waste products accumulate and can make you feel weak, nauseated, mentally foggy, and constantly fatigued.
Diseased kidneys also produce less erythropoietin, the hormone that signals the bone marrow to make red blood cells.
Fewer red blood cells mean less oxygen is carried throughout the body, leading to anaemia; a major cause of persistent tiredness in kidney disease.
If you've been feeling exhausted for weeks or months, especially if you also have high blood pressure and diabetes, it's important to have both your heart and kidney function evaluated rather than assuming it's simply due to stress or ageing.
These organs take time before they fail. They even try to protect themselves and you before they show you symptoms.
Go for regular check up.
#WellnessWednesday. | 312 |
| 9 | Another reason for tiredness; Thyroid dysfunction.
Most women end up with this diagnosis. It's not that thyroid conditions affect women more, it's just that most women are sensitive. When they experience some "off" energy, a change in metabolism, diarrhea or constipation, menstrual changes and even sex drive, they are quick to seek medical help.
Men wait until they cannot move.
The thyroid is a small gland with a big job.
When it becomes under active, your whole body slows down.
You will start to experience Symptoms like:
+ Constant fatigue.
+ Weight gain.
+ Feeling cold in the feet and arms.
+ Dry and cracking skin.
+ Constipation.
+ Low mood/"Depression".
Thyroid hormones regulate how quickly you burn calories, produce energy, maintain body temperature, keep your heart beating normally, and even support brain function.
When your thyroid is healthy, your body efficiently converts the food you eat into usable energy. But when it becomes under active (hypothyroidism), everything slows down including your metabolism.
An under active thyroid means your cells produce less energy, leaving you feeling tired even after a full night's sleep.
If you've been battling unexplained fatigue for weeks or months, ask your healthcare provider whether a simple thyroid function test could reveal the underlying cause. Sometimes, restoring normal thyroid hormone levels is all it takes to get your energy back.
Thyroid disease is reversible. Don't rush to chop the gland off.
#WellnessWednesday. | 304 |
| 10 | Another reason why you keep feeling tired is iron deficiency.
Iron helps your body make haemoglobin, which carries oxygen to your tissues.
When iron is low;
+ You feel weak.
+ You get dizzy.
+ You become short of breath.
+ You struggle to concentrate.
Women with heavy menstrual bleeding and hormonal imbalance struggle with this.
People who eat crappy diets struggle here again.
The vegans are also part of this group.
A simple blood test can make the diagnosis.
A kitchen diagnosis can also show. Start here before the lab.
And let me remind you something about iron absorption because most people rush to eat iron rich foods but still struggle with iron deficiency.
Iron from your food doesn't automatically enter your bloodstream.
It first has to be released from the food, absorbed through the small intestine, and then transported around the body.
Stomach acid plays a crucial role by helping break down food and converting iron into a form that is easier to absorb. Again, you cannot run away from fasting can you?
You cannot keep taking antacids and hoping for the best are you?
Iron from animal foods such as red meat, liver, fish, and poultry (heme iron) is absorbed much more efficiently than iron from plant foods (non-heme iron) such as beans, lentils and spinach.
Vitamin C from foods like green leafy vegetables, sauerkraut, kimchi, peppers and lemon peels(I don't know if you consider this as food), significantly improve the absorption of non-heme iron by converting it into a form the intestine can take up more easily.
So, for you to absorb iron;
+ The diet must be right.
+ The stomach acid must be highly concentrated (low pH ).
+ Vitamin C should accompany that diet.
+ The gut wall should be well maintained. Ulcers and Gastritis hinder optimum absorption of iron.
+ The liver must be well functioning. It regulates iron absorption in the gut.
Is there a shortcut here?
Look at it this way, the iron supplements you take will take about 4-6 weeks to attain a certain plasma concentration that is effective for iron supplementation.
It can take you less time to fix the gut.
Choose wisely.
#WellnessWednesday | 340 |
| 11 | Still on sleep;
Sleep doesn't begin in your brain, it begins in your gut.
The gut and brain communicate constantly through the gut-brain axis.
About 90% of the body's serotonin, a key neurotransmitter involved in mood and the sleep cycle, is produced in the gut. Serotonin is later converted into melatonin, the hormone that helps regulate sleep.
Your gut also depends on adequate nutrition to support this process. Animal proteins such as eggs, fish and meats provide amino acids like tryptophan, along with vitamin B6, vitamin B12, iron, zinc, and magnesium, all of which are involved in the production and regulation of neurotransmitters and hormones that influence healthy sleep.
A healthy gut microbiome is just as important. The trillions of beneficial bacteria living in your intestines help produce metabolites that influence the nervous system, regulate inflammation, and support normal sleep patterns.
When the gut is unhealthy, this communication is disrupted.
Conditions such as gastritis and peptic ulcers reduce the absorption of essential nutrients needed for hormone production.
Abuse of antibiotics disturb the balance of beneficial bacteria.
Unnecessary use of antacids reduce stomach acid, making it harder to digest protein efficiently and absorb iron, vitamin B12 and magnesium.
From this, you already know taking magnesium supplements to improve sleep will still need you to have a strong acid in the stomach;fasting. There's no quick fixes.
If you're struggling with sleep, don't focus only on sleeping pills or bedtime routines. Look after your gut too.
+ Drop inflammatory foods.
+ Eat nutrient dense foods with adequate animal protein.
+ Avoid unnecessary antibiotics.
+ Avoid antacids and PPI's unless otherwise.
+ Enjoy fermented foods and probiotics.
#WellnessWednesday | 360 |
| 12 | About sleep; You may be sleeping but not resting.
I insist on sleeping for 6-8 hours but this doesn't always mean you're getting quality sleep.
Hormones that regulate sleep come in batches. at 8-9 P.M, at midnight and at 3-4 A.M.
Some are released at even 9 A.M.
Now, if you miss one batch, you will struggle until the next batch. Have you ever wondered if you watch T.V beyond midnight, you will be awake until early morning. When people are waking up, you are sleepy, and even though you get sleep, you will still wake up tired and sometimes easily triggered?
Poor quality sleep can leave you exhausted every morning. Start sleeping earlier to get enough rest.
Fix the gut. Sleep hormones are generated from the gut. Start fasting and eating clean.
If you are obese, you will struggle with sleep apnoea and snoring. Already the quality of your rest is questionable. Loose that extra fat.
Take your coffee before 3 P.M. Ensure you hydrate adequately with water and salt before the coffee or after. Taking caffeine late in the day will get you struggling with sleep.
Drop alcohol.
Keep the T.V out of your bedroom. Your laptop and your phones too. Too much screen time at night alters your sleeping patterns.
Work on ways to ease up stress. You can start by practicing staying present every day. You can also do a silent prayer to tone down your thoughts before bedtime.
Drop those commercial toothpastes that contain fluoride. It calcifies the pineal gland taking away your sleep. Use activated charcoal,coconut oil,water and salt or bicarbonate soda. You can also do dental flossing to remove particles between your teeth.
Sleep is when your body repairs itself. If you constantly wake up tired, it's time to investigate.
#WellnessWednesday | 365 |
| 13 | If you are always tired and fatigued, don't focus on the tiredness and try to find ways to do away with it.
Some take coffee or tea. Others take herbal preparations and others even prefer medications.
Tiredness is not a diagnosis.
Please understand that your body knows the buttons to press when there is a call for alarm. This is just one of the buttons.
+ It could be poor sleep.
+ It could be iron deficiency.
+ It could be diabetes.
+ It could be heart disease as we saw on Monday night live. But, heart disease is not one disease remember.
+ It could even be chronic stress.
Don't normalize persistent fatigue. Use this symptom to address the route of the problem.
You can seek medical help and tests initially.
Then, start the process of fixing that kitchen.
You might run away from what I teach but, you will definitely circle back when your body screams louder.
It will be expensive. Start now and improve progressively.
#WellnessWednesday. | 383 |
| 14 |  Let's go. | 375 |
| 15 | Good morning advocates.
It's midweek, wake up!
+ A silent prayer.
+ Our midweek morning workouts.
+ Hydrate adequately.
+ Take a cold shower.
+ Read a chapter today. Read anything about health.
+ Ensure you enjoy some sunlight today.
+ 2MAD/OMAD.
Let's goπͺπββ | 398 |
| 16 | Most people who have a "good" health Insurance cover think they have made it in life.
Others only realize SHA is not working once they have their fears confirmed; a diagnosis of a chronic condition.
There is NO insurance cover that can change your kitchen. | 468 |
| 17 | By the way, have you guys noticed an upsurge in the price of ghee?
It will get worse and this is how criminals infiltrate the market.
We will now have an influx of counterfeits, substandard and even seed oils being packaged in containers labelled ghee.
It's time you learn how to make ghee from milk and start making your own.
I hope you already know how to make tallow. | 477 |
| 18 | Word of the day;
You will always see yourself through people you attract.
It is always about you.
Do you see why you attract who you are?
Blaming other people for what you are going through is the greatest form of self-hate.
Keep fixing yourself. | 493 |
| 19 |  1 day to go. | 492 |
| 20 | https://www.youtube.com/live/ed-fjGv4MOY?si=oYUjfktDZhzNEtF7 | 516 |
