* The magic number of minutes of exercise you need to stay healthty is 20-30 minutes per day

* Blood pressure:
According to Centres for Disease Control and Prevention (CDC) USA cdc.gov
28/1/25 https://www.cdc.gov/high-blood-pressure/about/
-Normal blood pressure: Systolic <120 AND Diastolic <80
-Elevated blood pressure: Systolic 120-129 AND Diastolic <80
-High blood pressure (hypertension) is consistently: Systolic =>130 OR
Diastolic =>80

* Statins:
How Statins work and the side effects.
https://www.cdc.gov/diabetes/diabetes-complications/statins-and-diabetes.html

* Sleep and Weight Gain
When we are well rested, our body produces the right balance of both ghrelin
(the hormone that tells us when to eat) and leptin (the hormone that tells
us when to stop). Conversely, when you are sleep deprived you will
overproduce ghrelin and underproduce leptin, which is the recipe for weight
gain.
Ref:Sam Wood, Wellness, 8/11/17

* Sleep Magic
Studies have proven that too much screen time stimulates the brain,
increases brain activity and can interfere with your circadian rhythm. The
artificial blue light from your devices can also supress melatonin, the
hormone that gets your body ready for sleep. Aim for an hour of screen-free
time before bed.
Ensuring your bedroom is dark signakls to your body that it's time for sleep
and that it needs to produce melatonin.
Ref:Sam Wood, Wellness, 8/11/17

* Myth busting (Condensed extracts)
1) Is lots of Cardio best if you want to lose weight ?
Don't just focus on calories in and calories out. Train in a way that loses fat
not lean muscle weight. Make sure your metabolism  stays in an eleveated state and
keeps working well after your workout. Cardio can be part of it but is
simply not the best way and if only done in long steady form will not give
the results you want. To lose fat fast and keep it off do two things:
a) there must be some resistance training in ur workouts, as the more lean
muscle you have the better your metabolism will work
b) high intensity bursts of cardio that spike your heart rate and get you out
of your comfort zone are best
2) Does fat make you fat ?
Fat has more calories per gram than carbohydrates or protein, but since
people cut back their fat intake including polyunsaturated fats obesity rates have tripled.
Eat the right fats such as seeds nuts and avocado, quality protein, lots of
vegetable and fruit (real food) and avoid high-sugar food and highly
processed carbs.
3) Will situps get you a six pack ?
Situps are one of many excercises to work your abdominal muscles but you
will only see them if they are covered by only a thin layer of fat. Build and
strengthen the core from the inside out with controlled functional
movements, twisting, bracing, lowering and some situps to build muscle. But make sure you
add some fat burning excercises too. Never forget the oldie but a goodie:
abs are made in the kitchen.
4) The more excercise the better ?
Quality over quantity is better. Make every workout count rather than
counting every workout. Consistency, variety and intensity give better
results than volume. Unless you are training for an endurance event such as
a marathon where preparation specific to the event is key.
For the average person 28 minutes/day is the magic number; try to mix up
your routine with some high intensity workouts and others that focus more on
recovery and mobility.
Ref:Sam Wood, Wellness, 2017

* Polyunsaturated Vegetable Sunflower Oil has NO benfitial effect on Heart
Health Marker
Ref:Michael Mosley: Trust Me, I'm A Doctor

* Monounsaturated Rapeseed Oil has NO harmful effect on Heart Health Marker
Ref:Michael Mosley: Trust Me, I'm A Doctor

* Olive Oil BOTH cheap and Extra Virgin have beneficial effect on Heart Health
Marker provided the oil has not been cooked
Ref:Michael Mosley: Trust Me, I'm A Doctor

* Vegetable Oil has harmful effect on eyes. Animal oils do not.

* Burnt toast does NOT increase the risk of cancer significantly. Unless you
consume a huge amount about a loaf of severely blackened burnt toast every day
- Grapefruit can have a very marked effect on some heart medication such as
some Statins. Magnifying the effect of one tablet tenfold
- A bath at 40DegC will cause your blood sugar to drop MORE than exercise
(but how long exercise ?). Perhaps due to the heating of muscles which mimics
the heating from exercise (does that mean it is body heat that triggers the processing
of blood sugar not the use of the energy from exercise ?)
- One block of 30 minutes of exercise has the same effect of 6 x 5 Minute
blocks on blood sugar and blood fat levels. Both result in the same 40% reduction.
- Antioxidants in Red Wine, Green Tea and Orange Juice have no improvement
effect whatsoever on free radicals which cause constriction and hardening of
arteries, when you eat a high fat meal at the same time. The antioxidants do
not simply negate the free radicals like some people assume.
Ref:Michael Mosley: Trust Me, I'm A Doctor

* Prostate
What does the Prostate do ?
- The prostate is a gland found only in men. It is about wallnut-size, below
the neck of the bladder, surrounding the bladder outlet (urethra). Its job
is to secrete a milky fluid which becomes part of the semen and nourishes
the sperm.
As men age, the prostate gland enlarges. This may take many years. For the
majority of men this does not create any difficulties but for some this
enlargement can cuse urinary symptoms such as
- a slow and/or interrupted stream
- difficulty starting to pass urine
- need to pass urine more often
- a feeling of incomplete emptying and, in some cases,
- loss of urinary cointrol (incontenence)
Benign Prostatic Hyperplasia (BHP) is progressive prostate enlargement,
usually commencing in middle age. About 25% of men will need surgery for
this problem. (BHP does not lead to cancer.)
Prostate cancer may be found at first without any symptoms. For men, it is
the most common cancver, and increases with age. However its is one of the
most responsive to treatment.
Ref:Australian Government Initiative, Pamphlet 14:The prostate and bladder
problems (Date ca.2000)

- The prostate gland is surrounded by muscle, which enables it to contract
and produce ejaculate. It is located near nerves, blood vessels and muscles
that are needed to control bladder function and to achieve an erection.
There are two stages of advanced prostate cancer. If the cancer grows and
spread outside the prostate gland into the seminal vesicles (glands that lie
close to the prostate) or nearby parts of the body, such as the bladder or
rectum, it is called locally advanced prostate cancer. Metastatic prostate
cancer is when the cancer has spread to distant parts of the body such as
the lymph glands or bones.
One in five men in Australia are at risk of developing prostate cancer before
the age of 85. The risk of prostate cancer increases with age, with the
majority of cases diagnosed in men aged 60-79 years of age. It is uncommon in
men younger than 50, although risk increases in younger men with a strong
family history of prostate cancer, breast cancer or ovarian cancer.
Ref: Cancer Council, Booklet "Understanding Prostate Cancer" Date:2016

* Gut Health
Personal notes: 
- Fibre reaches the large intestine undigested. Bacteria there thrives on
undigested fibre. Thats one reason why fibre is good for you.
- Gut bacteria is effective in fighting alergies such as asthma and food alergies. 
- If you take anibiotics medication you should consider consuming probiotics.
Because the antibiotic will also destroy the gut bacteria. But dont take the
probiotic immediately as the antobiotic will consume the probiotic and
reduce the medical effectiveness of the antibiotic against the bad
disease-causing unwanted bacteria.
- Foecal infusion will restore gut bacteria and thereby fight allergies
in a matter of a day or two.

Bacteria in the intestinal tract play an important part in health and
wellbeing. As well as breaking down foods for digestion and nutrient
absorbtion. Different people have different sets of bacteria.
- Whole foods are best for gut health. Specially those high in fibre,
antioxidants and healthy fats such as vegetables, fruits, legumes, whole
grains, extra virgin olive oil, nuts, seeds, fish, yoghurt and dairy.
- Kimchi: A spicy fermented cabbage and other vegetables. It is fermented,
meaning the lactic acid produced by the bacteria inhibits the growth of
other micro-organisms, leading to preservation. The bacteria produced means
plenty of healthy probiotics that can improve your gut health by reducing the
number of disease-causing bacteria in the intestines.
- Kombucha: A fermented tea drink made of SCOBY (symbiotic culture of bacteria
and yeast) water and organic sugar. The SCOBY ferments the sugar producing
an effervescent liquid that could be described as diluted apple-cider vinegar
full of beneficial bacteria.
- Resistant Starch: About 95% of gut bacteria is in the large bowel. The
CSIRO says eating resistant starch can help bowels support functions such as
absorption of nutrients from food. Resistant starch passes undigested
thorough the small intestine into the large intestine where it is fermented by
the bacteria. The gas produced is helpful for the integrity of our gut
lining. Food with resistant starch include oasts, brown rice, legumes,
cooked and cooled potatoes, green bananas and slightly undercooked pasta.
Sauerkraut: Freshly fermented cabage. It adds friendly bacteria to your gut.
Fresh Sauerkraut, kept refrigerated, has live bacteria and enzymes that help
keep the gut happy.
Ref:Sam Wood, Fitness, 3/10/18

* Eating beyond the point of being full
There is a difference between Over Eating and Binge Eating
- Overeating: Portion sizes may be out of whack with intake needs resulting
in plate piling and habitually feeling we should eat them absolutely clean. Social or
starving situations can also result in mindless excessive eating. Overeating
can become a bad habit. The body adapts and becomes used to large portions
and it can take substantial adjustment to get back to the right sized portions.
To overcome the problem eat from smaller plates to trick the mind into thinking they are larger
portions. Eat slowly and mindfully enjoying and tasting every bite,
smell and texture. Don't let yourself get too hungry to avoid ravenous
overcompenstation.
- Binge Eating: Usually non-hungry behaviour dominated by food rules and our
relationship with food. Tends to be private and secretive and can be fuelled
by shame and self-loathing. Dangerous because it can result in feelings of
guilt, shame and feeling of being out of control. Often comes form an
emotional place rather than just mindless plate piling.
Avoid a restrictive hard-core diet that cuts out everything you like. Don't
get used to eating highly processed foods full of refined sugars. Take on a
healthier focus and eat real food made with fresh ingredients. Indulge
mindfully with something you love to eat. But keep your indulgence to a
reasonable portion such as a small handful. Enjoy every second and taste it
making the most of every single bite. Don't feel guilty how the indulgence
will affect you if you do the above. Then go beack to a healthy food plan
without letting it snowball. The best attitude is to just get back on track.
Ref:Sam Wood, Fitness, 7/11/18

* Keto Diet
Low carb, high fat diet that causes the body to use fat for energy. Consists
of plenty of meat, dairy and low carb vegies.
After a few days the body goes into a state of keytosis where the body no
longer makes glucose from the usual carb sources and uses fat reserves
instead. This can lead to rapid weight loss.
The good:
- Fats are filling and satiating. You feel full and satisfied for long periods.
- Helthy fats can bring benefits for skin, hair and tissue recovery.
- You eat less sugar by cutting out simple carbohydrates such as in juices,
cereals and packed food and refined sugars in food. Simple carbohydrates are
dangerous because they convert quickly to fat.
The bad:
- You miss out on good things like fibre and plant based nutrients. You miss
out on essential gut healthy satiating fibre.
- You can end up in diet mentality which is easy to slip out from because
youre constantly restricted.
- No long term solution. Ketosis means the body is technically in survival
mode. Staying there too long means your metabolism begins to slow. So its
not sustainable long term.
- Strict diets like keto often means you put the weight right back on when you
return to your normal routine.
For long term results stick to a balanced meal plan of real food packed with
complex carbs, fats, protein and fibre. That way you will never feel
deprived. It is the best way to lose weight and keep it off.
Ref:Sam Wood, Fitness, 2019

* Food Improvement ideas
Some suggestions for enjoying hearty food fixes in moderation and with a
creative healthier twist.
- Pizza. Try using a wholegrain wrap as a base. With your choice of topping.
Or even a cauliflower base.
- Pancakes. Try almond meal and mashed bananas. Instead of flour and those
half cups of sugar. To avoid that sugar coma afterwards.
- Spag Bol. Try zucchini noodles as a good substitute for the pasta. Or half
noodles half pasta. Or if you need a bit more substance use wholemeal pasta
instead. Bolognese is a great way to hide vegetable content from kids in the
sauce. Finely diced vegies can be snuck in and hidden. Try not to overdo it
with the cheese if you can cut back a bit on that.
Personal note: Reheated pasta has better food value. See my other notes.
- Fish and Chips. For crumbed topping try almond meal, coconut, quinoa
flakes or multigrain bread crumbs. Grill or fry the fish in olive or coconut
oil and then drizzle with lemon. Swap potato chips with oven baked sweet
potato wedges tossed in a tablespoon of extra virgin olive oil.
- Burgers. Easy to make healthier. Make a burger salad to avoid the bread bun
completely. If thats impossible use only one side of the bun, open burger
style. Skip the chips for a side salad instead.
Personal note: Bread buns are often huge. Simply don't eat one half of the
bun. Sometimes its better to discard it rather than eat it. Or just eat part
of the second half. Often uou will hardly even miss it.
- Curries. Not always the healthiest option but super easy to modify. Go for
brown rice or even better cauliflower rice. Add as many vegies as you can.
Make the sauce yourself and bulk up the meal with extra steamed vegetables.
Personal note: Use vegetable ingredients with good flavour. The taste of full
flavoured carrots, peas and spinach can taste surprisingly good when not
overcooked but still slightly firm and of textural substance. Use herbs and
spices or a spice mix to make it tasty, interesting, aromatic and even a bit
exotic.
Ref:Sam Wood, Fitness, 1/8/2018

* Food and Mood and Blood Sugar
- Grumpiness after indulging in a sugar binge is not always due to regret. But
related to a spike and crash in blood sugar levels from refined carbs and sugars.
Keeping blood sugar levels stable is a continuous job for your body.
Processed treats can cause blood sugar spike highs and crashes as your body
works to bring it back down. The spike and crash can leave you irritable and
tired. And grumpy.
- Skipping meals can affect you much like consuming processed foods by
affecting your blood sugar control and a spike in your mood. This is where
hunger-anger combined takes over. Skipping meals can also result in
overeating at next meal time. Depriving ourself in this way can impact our
body's ability to absorb food in the long run.
- Tryptophan is one of the most important amino acids to produce our happy
hormone, seratonin. Turkey, chicken eggs, milk are sources which can provide
sustained mood boosting benefits. Refined carbs can be rich in Tryptopham
but avoid them as they only provide a quick and temporary mood boosting fix.
- Fibre: Complex carbs and vegetables are great sources of fibre that slows
absorption of sugar into the bloodstream and increases seratonin production.
Fill your plate with the likes of brown rice, peas and broccoli and snack on
raspberries and almonds to feel those mood boosting benefits.
- Protein: A protein component in every meal can slow down the body's
absorption of carbs which can help lift your mood and energy even hours
after you've eaten. Eggs, seafood and poultry are the sources when you want
to pack your diet with protein. 
- Drinks: When trying to stay healthy and happy reduce your intake of
stimulants and depressants which can cause feelings of anxiety. Particularly
caffeine and alcohol. Instead focus on around 8 glasses of water a day,
stick to 1 coffee to avoid those jitters and think of reducing your alcohol
intake to a couple of glasses a week.
Ref:Sam Wood, Fitness, 23/5/2018

* Energy boost and Food
Tiredness and energy can be affected not just by sleep but also nutrition.
If you're feeling sluggish try tackling the following to pinpoint the problem.
- Under eating: Going from extremes of overeating to under eating is one of
the worst things for your body energy levels. Our body needs to keep blood
sugar levels stable. Eat balanced and nutritious meals and wholefoods to
increase energy and health.
- Eating too much: Avoid a food coma after eating a huge meal and wanting to
crash on the couch. Instead eat until you are satisfied and don't wait until
you are full to stop.
(Personal Note: Try reducing portion size. And see if it is still adequate)
- Iron and B Vitamins: Deficiency symptoms include tiredness. A balanced
wholefood diet is your best bet to cover all bases. Include meat, seafood,
green vegetables, legumes, beans, nuts, seeds, wholegrains.
- Refined Carbs: Probably the biggest one to reduce the feeling of fatigue.
When hungry or tired it only gives us a quick spike of energy, soon followed
by a crash. Swap refined carbs for a combination of wholegrain and complex
carbs to keep you fuller for longer.
- Dehydration: Can cause tiredness. Get at least 2 litres of water a day.
- Caffeine: 1 or 2 cups a day is OK. But relying on caffeine to pump you up can
cause irritability and anxiousness. Caffeine is a stimulant, so overdoing it
can have a negative impact on your adrenal glands and actually cause further
fatigue.
- Nightcaps: Whilst an enjoyable nightcap like a glass of wine can help you
to unwind and fall asleep it isalso a stimulant that impacts your quality of
sleep causing you to wake up less than refreshed
Address each of the above in isolation and see if it helps  to  pinpoint the
cause.
Ref:Sam Wood, Fitness, 19/6/2019

* Vitamin K
- Personal Note: If you take Vitamin D for Bone health you should also
supplement this with Vitamin K2. To ensure the calcium deposits on ur bones
and not your arteries.

Vitamin K2 (menaquinone) is found in animal foods and fermented foods.
The roles of vitamins K1 and K2 are quite different. It has even been
suggested they should be classified as separate nutrients. 
An important function of Vitamin K2 is to regulate calcium deposition. It
promotes the calcification of bones rather than calcification of blood
vessels and kidneys.  
Vitamin K2 activates the calcium-binding actions of two proteins, matrix GLA
protein and osteocalcin, which help to build and maintain bones.
Calcium build up in the arteries around the heart is a huge risk factor for
heart disease so anything that can reduce this calcium accumulation may help
prevent heart disease.
An animal study showed vitamin K2 (MK-4) reduced blood vessel calcification
whereas vitamin K1 did not.
In one study spanning 7–10 years, people with the highest intake of vitamin
K2 were 52% less likely to develop artery calcification and had a 57% lower
risk of dying from heart disease.
Another study in 16,057 women found that participants with the highest
intake of vitamin K2 had a much lower risk of heart disease. For every 10
mcg of K2 they consumed per day heart disease risk was reduced by 9%.
On the other hand, vitamin K1 had no influence in either of those studies.
However note that these studies are observational studies which cannot prove
cause and effect.
Ref:healthline.com/nutrition/vitamin-k2#heart-health 2020
Additionally, an observational study in 11,000 men found that a high vitamin
K2 intake was linked to a 63% lower risk of advanced prostate cancer,
whereas vitamin K1 had no effect.
Ref:April 2008 pubmed.ncbi.nlm.nih.gov/18400723/
Katharina Nimptsch, Sabine Rohrmann, Jakob Linseisen
A study involving healthy adults showed that a daily intake of 1,120-1,680
IU was needed to maintain sufficient blood levels for K2.
Ref: National Library of Medicine nlm.nih.gov
K2 Recommended daily intake is 120 mcg for adult men and 90 mcg for adult women.
Ref: David
The recommended clinically proven amount of K2 is 180ug/day.
Ref: Radio 3AW 24/7/22 Gerald Quigley

* Bone Density and Exercise
Exercise can improve bone density. Specially exercise which generates physical
shocks. Shocks signal bone particles to become stronger. Dancing, running,
cricket are beneficial. Gymnastics is best. Cycling actually causes weaker
spine and hips because pressure and impact is not on bones but on the bum. 
Ref:Michael Mosley: Trust Me, I'm A Doctor 20/5/21

* Iodine
Iodine is best obtained from milk and white fish from which Iodine is
readily absorbed. Seaweed Iodine is not as easily absorbed.
Ref:Michael Mosley: Trust Me, I'm A Doctor 20/5/21

* Stress and Weight Gain
Stress causes release of several hormones including Cortisol that causes release blood sugar
for energy. If this is not used by exercise it gets stored as fat and also
damages the body causing Diabetes. So stressful desk jobs for extended
periods can cause obesity and diabetes.
Ref:Michael Mosley: Trust Me, I'm A Doctor 20/5/21
and www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

* Muscle Cramps and Magnesium
Use magnesium to prevent muscle cramps. You do not have to take it every
day forever. Build up the bone store of magnesium by taking it daily for 3
months and then stop until cramps reoccur as the store is used up.
Ref:Radio 3AW Melbourne, Morning Program 23/5/21

* Fatty liver, obesity and cardiovascular disease - Waist-to-height ratio
Ideally your waist measurement should roughly be less than half of your height.
https://health.clevelandclinic.org/excess-pounds-and-heart-disease-how-to-ca
lculate-your-risk/
https://mport.com/blog/why-is-waist-to-height-ratio-important/
https://www.activ8rlives.com/support/data-collected/body-composition/waist-t
o-height-ratio

* Mental Health Depression
- Roughly a third of patients who take antidepressants do not respond to them.
- Feelings of depression described by Laura Delano of "I didn't know who I was.
I was trapped in the life of a stranger."
Ref: The New Yorker "Bitter Pill" 8/4/2019

                        - - - - - / / - - - - -