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𝗛𝗘𝗔𝗟𝗧𝗛 𝗔𝗡𝗗 𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗦𝗣𝗢𝗧
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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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Let me teach you something small on food science today.
Don't hate eggs. Eat them in plenty.
Your daily protein requirement is about 2 times your body weight.
If you are weighing 70kgs, you will need 140g of protein a day. One egg has an average of about 6g of protein.
This will mean 140÷6= 23eggs every day.
Now this is if your only source of protein is eggs. If you combine with other animal proteins, it will go down.
Remember, this is at resting state. So, allow me to break it even further. I will talk about BMR(Basal metabolic rate). The energy you require at rest.
This is calculated Mifflin-St Joer
Formular.
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For a 30-year-old man weighing 70 kg, with a height of 175 cm;
BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5
BMR = 700 + 1093.75 − 150 + 5
BMR = 1,649 kcal/day
This means that even if he lay in bed all day doing nothing, his body would burn about 1,650 kcal daily just to keep the heart beating, lungs breathing, kidneys filtering blood, liver detoxifying, and brain functioning.
1 egg has about 75 kcal.
Lean beef has about 200kcal
Fatty beef has about 350 kcal
Can you calculate how much eggs, lean beef or fatty meat this person needs at rest?
See you in the comment section.
| 2 |  It's interesting how most people will get bored with eating eggs and meat 4-5 days in a week but the can't get tired of eating and defending ugali every day.
Your daily requirement of protein is so high. It depends with your body weight.
Simply multiply your weight by 2 then devide the result by 6 to get how many eggs you should eat daily.
You can only reduce that number if you are combining eggs with another animal protein.
Preserve those muscles by eating a high protein diet. | 183 |
| 3 | There are some tests you can do to see how much insulin you are producing and if at all the pancreas is already struggling.
1. HOMA-IR (Homeostatic Model Assessment of Insulin Resistance)
HOMA-IR is a test used to estimate how hard the pancreas is working to keep blood sugar normal.
It is calculated using a fasting blood sugar and a fasting insulin level.
A person may have a normal blood sugar, but if their insulin is high, it means the pancreas is producing extra insulin to overcome insulin resistance.
HOMA-IR helps detect metabolic disease years before diabetes develops or shows
A high HOMA-IR suggests that the body is becoming resistant to insulin and that the pancreas is compensating by working overtime.
This makes it one of the earliest warning signs of metabolic dysfunction, often appearing long before HbA1c or fasting glucose become abnormal.
2. C-Peptide
C-Peptide is a substance released in equal amounts whenever the pancreas produces insulin.
Since injected insulin does not contain C-peptide, this test tells us how much insulin the body is making on its own.
It is therefore a direct measure of pancreatic insulin production.
A high C-peptide level usually means the pancreas is still producing large amounts of insulin, often because of insulin resistance.
A low C-peptide level suggests that the pancreas is losing its ability to produce insulin, as seen in advanced type 2 diabetes or in Type 1 Diabetes.
HOMA-IR tells us how hard the pancreas is working, while C-peptide tells us how much insulin-producing capacity the pancreas still has left.
Together, they provide a powerful picture of pancreatic health and metabolic function.
You can go and do those tests and you will know your state. | 218 |
| 4 | The pancreas is another organ that quietly protects you long before disease becomes obvious. Every time you eat, especially foods rich in carbohydrates and sugar, your blood sugar rises. The pancreas responds by releasing insulin, a hormone that moves glucose out of the bloodstream and into the cells where it can be used for energy.
When the body becomes resistant to insulin, as happens with obesity, inactivity, poor sleep, chronic stress, and excessive sugar consumption, the pancreas doesn't immediately give up. Instead, it works harder. It produces more and more insulin to keep blood sugar within a normal range.
A person can have insulin resistance for years while blood sugar tests remain normal because the pancreas is compensating.
This extra effort comes at a cost. The insulin-producing beta cells in the pancreas are forced to work overtime, day after day, year after year. During this stage, blood insulin levels may be very high even though blood sugar still looks normal. The pancreas is essentially protecting you from diabetes by overworking itself.
Eventually, however, some beta cells begin to tire and fail. Insulin production can no longer keep up with the body's demands, blood sugar starts to rise, and type 2 diabetes becomes visible. In many cases, the diagnosis of diabetes is not the beginning of the disease, it is the moment the pancreas can no longer compensate.
The pancreas also has another vital role that many people forget. It produces digestive enzymes that help break down fats, proteins, and carbohydrates in the small intestine. Without these enzymes, the body cannot properly absorb nutrients from food.
So while one part of the pancreas regulates blood sugar, another part ensures that the food you eat can actually nourish your body. It is working every time you eat, often without you ever noticing.
The lesson from the pancreas is similar to the heart, kidneys, and liver: symptoms usually appear after years of adaptation.
The pancreas protects you by producing extra insulin, masking insulin resistance and buying you time. When diabetes finally appears, it is often a sign that the pancreas has been fighting a long battle behind the scenes.
Elevated insulin levels, increasing waist size, fatty liver, rising triglycerides, and post-meal sleepiness are often early warnings that the pancreas is working harder than it should.
The goal is not simply to treat diabetes when it appears, but to reduce the burden on the pancreas before it reaches its limits. | 238 |
| 5 |  THE PANCREAS. | 218 |
| 6 |  +1Most, if not all extra virgin olive oil in the Kenyan markets are fake.
Read the ingredients.
Rapeseed oil is Canola. A seed oil.
Run. | 246 |
| 7 | ...cont...
One of the liver's greatest miracles is its ability to regenerate. Unlike most organs, it can grow back after injury or even after a large portion has been surgically removed. The reason is simple: the liver has too many critical jobs to stop.
It produces proteins that help blood clot, manufactures albumin to keep fluid in the bloodstream, stores vitamins and minerals, regulates blood sugar by storing and releasing glucose, produces bile to digest fats, metabolizes hormones and medications, and neutralizes harmful substances.
Because these functions are essential every minute of every day, the liver has evolved with an extraordinary capacity to repair and renew itself.
People often say that the liver stores toxins, but that is not entirely true. The liver is not a garbage bin. It is a processing plant. It receives substances absorbed from the intestines, chemically modifies drugs, alcohol, and metabolic waste into forms that can be safely eliminated through bile or the kidneys. It filters, transforms, packages, and sends toxins out of the body.
However, when the toxic burden becomes too great, such as with excessive alcohol use, viral hepatitis, obesity related fatty liver disease, or repeated exposure to harmful substances, the liver's protective systems become overwhelmed. Fat accumulates, inflammation develops, scar tissue forms, and eventually cirrhosis can occur.
Just as the heart enlarges to keep pumping and the kidneys overwork their remaining nephrons, the liver sacrifices itself to buy us time.
It keeps showing up, regenerating and compensating, often without complaint. But adaptation is not invincibility. The fact that an organ protects you does not mean it cannot fail.
The liver's resilience is a gift to mankind, not permission for abuse.
Unlearn. | 277 |
| 8 |  LIVER.
Perhaps one of the most forgiving organs in the human body.
People can drink alcohol for years, eat poorly, take unnecessary medications, and yet the liver quietly works overtime to protect them.
Long before symptoms appear, it adapts. It increases the activity of its detoxification enzymes, repairs damaged cells, redistributes its workload, and keeps processing nutrients and wastes so that life can continue.
This remarkable resilience is why many people with early liver injury still feel completely normal. By the time jaundice, abdominal swelling, or confusion appear, the liver may have already been struggling silently for years. | 266 |
| 9 | https://youtu.be/qA7DTnnSLok?si=4DXKUeYYOfV4Ggjg | 265 |
| 10 |  KIDNEYS.
Nature gave you two kidneys for a reason. Each kidney contains about a million tiny filters called nephrons. When some nephrons are damaged, the remaining ones enlarge and work harder, filtering more blood to maintain normal function. This process, known as hyperfiltration, is the kidney's way of protecting you.
It silently picks up the slack, often without you noticing anything is wrong.
That's why kidney disease is called a silent killer. By the time symptoms such as swelling, nausea, fatigue, itching, or shortness of breath appear, more than 70% of kidney function may already be lost.
A "normal looking" person can have significant kidney damage because the surviving nephrons have been working overtime for years.
Frequently check your blood pressure, your blood sugar, and don't wait for symptoms to tell you what your kidneys have been trying to hide.
The number 1 kidney killer is SUGAR IN ALL FORMS. | 320 |
| 11 |  Your heart doesn't suddenly fail one morning. Before it gives up, it adapts.
When faced with high blood pressure, damaged valves, or weakened muscle, the heart enlarges. Its walls may thicken or its chambers stretch so it can continue pumping enough blood to meet your body's demands.
What we often call an "enlarged heart" is, at first, is a sign of sacrifice. The heart is working overtime to keep you alive.
Even more fascinating, the heart makes its own medicine. As pressure builds and the chambers stretch, it releases a hormone called BNP (Brain Natriuretic Peptide) into the bloodstream. BNP tells the kidneys to get rid of excess salt and water, helping to reduce the workload on the heart.
Elevated BNP is therefore not just a marker of heart failure; it is evidence that your heart has recognized the danger and is desperately trying to protect itself.
Before the heart fails, it fights and by the time it fails, you have really made it to overwork. | 334 |
| 12 | A chapter a day!
Today, I learnt how our organs protect us before they fail completely.
It's fascinating how our vital organs work hard to keep you alive as you continue being ignorant.
Possibly giving you a reason to shout;"My grandfather drank alcohol all his 106 years""We need sugar for energy".
People don't die from diseases but from ignorance. | 312 |
| 13 | As you come back from your morning run, someone else is already having their second meal of the day and calling it a "snack."
People don't realize that snacking is eating. In many offices, tea comes at 8 a.m., another round at 10 a.m., and there's always an accompaniment; usually wheat based.
The environment around us has normalized constant eating to the point that discipline looks strange.
If you're trying to lose weight, reverse disease, or simply regain control over your health, understand that your greatest battle is often not with hunger but with social pressure.
Colleagues will tell you to "stop punishing yourself" or "live a little." Most don't mean harm; your discipline simply reminds them of compromises they've made with themselves. Misery loves company.
Keep going anyway. The body you want, the health you desire, and the discipline you're building will require you to disappoint people who need you to fail just to prove that change is impossible. | 376 |
| 14 | Good morning advocates.
It's Mid week,wake up!
+A silent prayer.
+Read a chapter a day.
+Morning work outs/Run/walk.
+Take a cold shower.
+Enjoy the morning sun.
+Rehydrate with water and salt.
+Go become an adult.
+OMAD/2MAD
Legooooo💪🏿 | 400 |
| 15 |  Good morning advocates.
12 km of a morning run.
13 km of a walk.
We move. | 509 |
| 16 | https://www.youtube.com/live/99ciJQSMhEg?si=GAHTEEbV-eA9nREV | 527 |
| 17 | Safe days calculator https://youtu.be/0cJ_ATdRsEs?si=A-FrHQ51b7bQNC | 551 |
| 18 |  Tonight at 8:30 pm Kenyan time.
We roll a discussion with the Men. Deeper conversations on why men suffer in silence.
Be there. | 546 |
| 19 | On Identity Mirror this week:
Are you lonely, or are you avoiding yourself? | 523 |
| 20 | Good morning my people.
Wake up and own the week.
+ A silent prayer
+ Your workout
+ A cold shower
+ A chapter a day
+ Hydrate adequately
+ Go be an adult
+ OMAD
+ Join us on HAWS MONDAY NIGHT LIVE at 8:30 pm Kenyan time.
Let's go💪🏾 | 585 |
