Author: Manny Rosillo

Personalizing your weight loss plan

In this 3rd and final chapter of our “Weight Mangement Series” we are going to take a dive into the arithmetic behind our weight loss strategy. The goal here is to give you a clear understanding as to how to “apply” this new understanding to create your “personalized weight loss plan” (PWLP). 

Before we start, I’d like you to know, I am not against other means to lose weight, like medications or supplementation. However, I am in favor of “caloric restriction” because this path has the added benefit of “lifespan”. See, the higher the rate of cellular metabolism and energy production in mitochondria, the greater the generation of free radicals, which can lead to oxidative damage and contribute to cellular aging and dysfunction. Plus, I think, knowing the math behind your PWLP gives you a level of awareness, of understanding, that helps you identifies other opportunities and to make better decisions, even if you decide to avoid the “caloric restriction” path and prefer to help yourself with other remedies.

….. ok, so having said that, let’s begin …..

CALORIE COUNTER

In order to create our PWLP, we will need a “calorie tracker” … there are several apps that you can download to your phone to help you track the calories you consume everyday – Lifesum, Myfitnesspal, noom etc. -.  Most of these apps, have many more features than we need. So look for an app that will allow you to calculate the number of daily calories consumed from fats, carbs, proteins and alcohol.

In my examples below, I’ll be using “cronometer.com” …. this app is powerful and “user friendly”. I’ve been using “cronometer” for several years now, and have witnessed how the app has improved over time with small changes that enhance the user’s experience…

Take a look at how cronometer keeps track of your calories: The numbers shown represent the total calories eaten after breakfast and before lunch. As the day progresses, more calories will be added until your lastt meal for the day. The app will also keep track of the calories consumed by the exercise and activity performed. 

So, as you log the meals eat and beverages you drink, the app will keep track of your “caloric intake” … of course the more data you input the higher the accuracy of the output you obtain, however if you don’t feel like doing this for a long time…. make a decision to keep track everything you eat and drink for a full week – make sure the menu during this week is “representative” of your customary diet – …..  we will use those numbers to help you design your PWLP (Personalized weight loss plan)  …. soooo,  go ahead and download the app you want to use and start logging your meals and drinks …. Make a pause, and come back in a week once you have your data ready ….. 

ONE WEEK LATER ……

Hi there, congrats … I am happy to see you survived your first week of “data logging” … it’s good to have you back ….. 

To explain how to build your PWLP, let’s ask Kim, a fictional character, to share his situation with us:

Name: Kimberly Waanabeslim

DOB:   03/01/1993

Weight: 200 lbs

Height: 5′ 7″ (67 inches)

Gender: Female

Okay, so the first thing we are going to do is to come up with Kim’s BMI and BMR calculations:

We will start converting the weight and height to the “metric system” :

• Weight: 200 lbs x .4536 Kg / 1 lb = 90.72 Kilograms
• Height: 5 ft x 12 in/ft = 60in + 7 in = 67 in x .0254 meters / 1 in = 1.702 meters

Now, we calculate the BMI:

• BMI = 90.72 kgs / (1.70 mts)^2 = 90.72 / (1.7 x 1.7) = 90.72 / 2.9 = 31.13 % (OBESE)

Next, we are going to calculate Kim’s BMR:

• BMR = (10 x 90.72) + (6.25 x 1.7 X 100) – (5 x 30) – 161 = 900.72 + 1063.75 + 150 – 161 = 1,819.47 cal/day

The next thing we are going to do before we start projecting the numbers is to calculate the average calories / gram of food you are taking. To do this, we are going to calculate the weighted average of calories/gram found in Kim’s diet….. don’t panic, it is quite simple:

We are going to calculate the % of calories coming from every source and multiply it by the amount of calories each source packs:

                                 Wkly Cal      %          Weighted Avg

Fats (9 cal/g) –           4,103          34        (.34 x 9) = 3.06 

Carbs (4 cal/g) –        4,312          36        (.36 x 4) = 1.44 

Proteins (4 cal/g) –    2,153          18         (.18 x 4) = 0.72

Alcohol ( 7 cal/g) –    1,365           12        (.12 x 7) = 0.84

                                                                                 ——–

                                                                                    6 cal/gr

Now we will convert this number to calories per lb:

(6 cal / gram) x (28 grams / 1 oz) x ( 16 oz/ 1 lb) = 2,688 cal / lb       

Kim’s first goal in her journey to become fit, is to bring her BMI under 27%. 

So now we only need to populate my spreadsheet to create a working table for Kim to progressively move towards her goal of bringing her BMI under 27%. 

We have Kim’s number of calories “consumed” and burned (including her BMR), as well as her “starting BMI” …

…… before we proceed I have good news for you …. this spreadsheet is available for “FREE” to all of you who opt in to our weekly newsletter. Once you have your copy, download it to your drive (cloud drive is better so you can have access on the go) and then replace the information in “Blue” with your own data. The spreadsheet will crunch the numbers for you and guide you as your bring your own BMI down to your desire level  …. 

Alright, let me show you my table so you understand how all this data fit together:

….. with my spreadsheet, you only need to fill out the cells in blue …. the spreadsheet will do the rest for you …. so let’s take a look at how this chart can help Kimberly accomplish her weight loss goal…

The first seven rows will capture all her demographic data and calculate her BMI and her BMR. Her BMI of 31.3% is telling Kim “she is overweight”. Her BMR is telling her the calories, her body burns at rest. 

Rows 10-18,  track the calories she consumes every month … it doesn’t matter if you doesn’t keep track of her calories every day as long as she updates row 11 with the days that are being included in the count… the days she does keep track of her calories, she knows she has a place to log those calories and also understands more data will only contribute to improve the accuracy of the results, so there is an incentive to at least complete cycles (weeks, months) at a time. In Kim’s case, she has kept her food intake for the month of May (M5), June (M6), July (M7) … in August she has logged only 10 days (cell L11) … in green you can see her consumed calories weighted avg (cell S18) ….. Rows 22 & 23 tell kim how her activity levels contributed to the caloric consumption thus accelerating her weight loss. Next, you can see a comparison between her total number of calories burned vs consumed (row 26) ….. in M5, Kim had on average a daily deficit of 923 calories. this amounted to a loss of weight of .34 lbs / day on average. Row 28 shows the weight changes every month and row 29 shows the BMI changes…. Manipulating the calorie intake ( rows 13 – 16 ) allows Kim to project how soon she can reach her BMI goal (=< 27%). According to this scenario, and as long as she maintains the same diet and activity levels, KIM will reach her target by Month 8 …. 

This example highlights the power of the numbers when it comes to creating a personalized weight loss plan …. another thing to help you in your journey is to redefine our understanding of “Success” … for Kim, success began on M5… when she found out she had on average, a daily deficit of 923 calories …. she didn’t have to wait to M8 to find that out … ‘cuz success is about “succesive approximations to the goal” …. so as long as you are moving in the right direction, no matter how slow at first, eventually … you will get to your final destination…. and that is success ….. 

 I hope this post has at least intrigued you to learn more about the use of tools like “BMI & BMR” to help you lose weight…. I will be happy to hear your story. Please opt in and share the good news …. I will see you next time …..

Customizing your plan of attack

In Part I of our Science backed Weight loss plan, we talked about the sources of energy the body uses to function (proteins, carbs, & fats ) – alcohol is also a source of calories, empty calories – we also covered the roles of Metabolism, Gut Microbiome, hormones and sleep. In Part II we are going to give you the tools to design a personalized weight loss program. Let’s get started …..

At the most basic level this diagram describes what happens to calories you consume: 

* Alcohol is a source of “empty calories”, thus if you intend to lose weight keep an eye on it… it has little nutritional value yet it may contribute to 10-15% of the total calories consumed. 

So, as you can see the Math is simple, as long as you “consume” fewer calories than you burn, you will LOSE WEIGHT no matter what – but the opposite is true as well -, so if you think about it, the more you move & exercise, the more calories you can consume without gaining weight …. 

So let’s take a dive into the BMR concept: BMR is the number of calories the body burns at rest to maintain basic bodily functions such as breathing, circulation, and digestion. It is influenced by various factors, including age, gender, weight, height, and body composition. By calculating their BMR, people can determine how many calories they need to consume to maintain their current weight or how many calories they need to consume to lose weight. In other words, knowing your BMR and your NREE (Non Resting Energy Expenditure) you can determine the total number of calories you can consume without gaining weight…. where can you find your NREE ? From wearables trackers like Fitbit, Samsung or apple electronic watches etc.

To calculate your BMR:

BMR = 10 x weight in kg + 6.25 x height in cm – 5 x age in years + s (where S is +5 for men and -161 for women)

*To convert pounds to kgs multiply the number of pounds X .454 | to convert inches to cm multiply the # inches x 2.54

Let me introduce another concept to help you track your progress. It’s called Body Mass Index (BMI) : BMI is a measure of body fat based on height and weight. It is used to determine if a person is underweight, normal weight, overweight or obese. A higher BMI is associated with a higher risk of health problems such as heart disease, diabetes, and high blood pressure. By calculating their BMI, people can determine if they need to lose weight to improve their health.

To calculate your body mass index, or BMI

BMI = weight in kg / height in m². So, to calculate BMI in pounds and inches, you can convert your weight in pounds to kg (1 kg = 2.2 lbs) and your height in inches to meters (1 m = 39.37 inches). For example, let’s say you weigh 150 lbs and you’re 5 feet 6 inches tall. Your BMI would be: BMI = (150 lbs / (2.2 lbs/kg)) / (66 inches / (39.37 inches/m))² = 24.2

A BMI between 18.5 and 24.9 is considered a normal BMI, while a BMI between 25 and 29.9 is considered overweight, and a BMI of 30 or higher is considered obese. Keep in mind that these are only general guidelines, and BMI doesn’t take into account other factors like body composition or fitness level.

Here’s how BMI and BMR can help people lose weight:

Setting Goals: By calculating their BMI, people can set realistic weight loss goals. For example, if a person is classified as overweight or obese, they can set a goal to reduce their BMI to a healthy range. By calculating their BMR, people can determine how many calories they need to consume to achieve their weight loss goals.

Tracking Progress: By monitoring their BMI and BMR over time, people can track their progress and adjust their diet and exercise habits accordingly. For example, if a person’s BMI or BMR is not changing despite their efforts, they may need to adjust their diet or exercise routine to achieve their goals. A good way to know the number of calories consumed is using “Cronometer” (www.cronometer.com). This app is very user friendly. You have it available on your phone all day long and it will allow you to understand the total number of calories in your diet and help you manage the “consumption” side of the equation. 

Personalizing Weight Loss Plans: By taking into account their BMI and BMR, people can personalize their weight loss plans to meet their specific needs. For example, a person with a lower BMR may need to consume fewer calories or increase their physical activity to achieve their weight loss goals.

By understanding these factors, you can make more informed choices about their diet and exercise habits to achieve and maintain a healthy weight.

Evidence-Based Strategies for Effective Results

Science-backed weight loss techniques are becoming increasingly popular as people look for effective and sustainable ways to shed unwanted pounds. In recent years, researchers have made significant strides in understanding the complex interplay between diet, exercise, and metabolism, leading to the development of a range of evidence-based weight loss strategies.

Energy Sources

Let’s first look at the different types of energy sources and how they affect body weight, this can help you to make more informed choices about your diet and lifestyle to achieve your health and fitness goals: 

Carbohydrates: Carbohydrates are the primary source of energy for the body. They are broken down into glucose, which is used by the cells for energy. However, if you consume more carbohydrates than your body needs, the excess glucose is stored as fat, leading to weight gain.

Fats: Fats are also a source of energy for the body. They are broken down into fatty acids, which are used by the cells for energy. However, if you consume more fats than your body needs, the excess is stored as body fat, leading to weight gain.

Protein: Protein is not a primary source of energy for the body, but it can be used as a source of energy if needed. However, if you consume more protein than your body needs, the excess is converted into glucose and stored as fat, leading to weight gain.

Alcohol: Alcohol is a source of empty calories and can contribute to weight gain. It is also metabolized differently than other energy sources, leading to the accumulation of fat in the liver and other organs.

Fiber: Fiber is not a source of energy for the body, but it can help with weight management by promoting feelings of fullness and reducing calorie intake.

It’s important to note that the type of carbohydrates, fats, and proteins you consume can also affect your body weight. For example, complex carbohydrates and healthy fats are more satiating and can help with weight management, while simple carbohydrates and unhealthy fats can contribute to weight gain.

How does the  body manages weight on its own:

Metabolism: Metabolism refers to the chemical processes that occur in the body to convert food into energy. The rate at which your body burns calories is influenced by various factors, including age, gender, body composition, and physical activity level. A higher metabolism can help you burn more calories and manage your weight more effectively.

If you feel the need to add a weight loss supplement to your weight loss program, you may want to try Progenifix. It decreases body fat, suppresses appetite, boosts energy, and speeds up metabolism. 

Hormones: Hormones play a crucial role in regulating body weight. Hormones like insulin, leptin, and ghrelin control appetite, metabolism, and fat storage. Insulin helps regulate blood sugar levels, while leptin signals to the brain when you are full. Ghrelin, on the other hand, stimulates appetite. Hormonal imbalances can lead to weight gain or difficulty losing weight.

Gut Microbiome: The gut microbiome refers to the trillions of bacteria that live in the digestive tract. These bacteria play a crucial role in digestion, nutrient absorption, and metabolism. Studies have shown that imbalances in the gut microbiome can lead to weight gain and metabolic disorders.

Sleep: Sleep is essential for maintaining a healthy weight. Lack of sleep can disrupt hormone levels, leading to increased appetite and decreased metabolism. It can also affect the gut microbiome and lead to insulin resistance, which can contribute to weight gain.
Physical Activity: Regular physical activity is crucial for managing weight. Exercise helps burn calories, boost metabolism, and improve hormone levels. It also helps build lean muscle mass, which burns more calories at rest. (BMR)

In Part II of this blog, I’ll show you how to create a “Personalized Weight Loss Program”

Electrolytes are essential minerals that are vital for various bodily functions, including muscle contractions, nerve impulses, and fluid balance. These minerals are responsible for creating an electrical charge that allows cells to communicate with each other. Electrolytes are found in many foods, including fruits, vegetables, and dairy products, and are also available in supplement form.

The most common electrolytes in the human body include sodium, potassium, calcium, magnesium, and chloride. Each of these minerals plays a unique role in maintaining proper bodily function. For example, sodium and chloride are important for maintaining fluid balance, while potassium is essential for proper muscle and nerve function. Calcium and magnesium are crucial for bone health and muscle contractions.

Electrolyte imbalances can occur for a variety of reasons, including dehydration, certain medications, and underlying medical conditions. These imbalances can lead to symptoms such as muscle cramps, weakness, fatigue, and irregular heartbeat. It is important to maintain a balanced intake of electrolytes to ensure proper bodily function. In the following article, we will explore the importance of electrolytes in more detail and discuss how to maintain a healthy balance of these essential minerals.

What Are Electrolytes

Electrolytes are substances that conduct electricity when dissolved in water or other solvents. They are essential for many bodily functions, including muscle and nerve function, maintaining proper fluid balance, and regulating pH levels.

Electrolytes are made up of ions, which are atoms or molecules that have a net electrical charge. When dissolved in water, these ions become separated and can move freely, allowing them to conduct electricity.

The most common electrolytes in the human body include sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate.

Types of Electrolytes

There are two main types of electrolytes: cations and anions. Cations are positively charged ions, while anions are negatively charged ions.

Some common cations include:

Sodium (Na+)

Potassium (K+)

Calcium (Ca2+)

Magnesium (Mg2+)

Some common anions include:

Chloride (Cl-)

Bicarbonate (HCO3-)

Phosphate (PO43-)

Electrolyte imbalances can occur when there is too much or too little of one or more electrolytes in the body. This can lead to a variety of health problems, including muscle cramps, irregular heartbeat, and seizures.

It is important to maintain proper electrolyte balance through a healthy diet and, if necessary, electrolyte supplements.

Sources of Electrolytes

Electrolytes are essential minerals that help regulate various bodily functions, including nerve and muscle function, hydration, and pH balance. These minerals are found in a variety of natural sources and can also be taken in the form of supplements.

Natural Sources

One of the best ways to obtain electrolytes is through a healthy and balanced diet. Here are some natural sources of electrolytes:

Sodium: table salt, celery, spinach, beets, carrots, and pickles

Potassium: bananas, oranges, tomatoes, sweet potatoes, avocados, and spinach

Calcium: milk, cheese, yogurt, kale, broccoli, and almonds

Magnesium: almonds, spinach, cashews, peanuts, black beans, and avocado

Chloride: table salt, seaweed, tomatoes, and olives

It’s important to note that processed and packaged foods often contain high levels of sodium and low levels of other electrolytes. Therefore, it’s best to focus on whole foods to obtain a balanced intake of electrolytes.

Supplements

In addition to natural sources, electrolyte supplements are also available. These supplements come in various forms, including tablets, powders, and drinks. They are often marketed towards athletes or people who engage in intense physical activity, as electrolytes are lost through sweat during exercise.

It’s important to be cautious when taking electrolyte supplements, as excessive intake can lead to health problems. It’s best to consult with a healthcare professional before taking any supplements.

In summary, electrolytes are essential minerals that can be obtained through a healthy and balanced diet or through supplements. Natural sources of electrolytes include fruits, vegetables, dairy, and nuts, while electrolyte supplements come in various forms and are often marketed towards athletes.

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Electrolyte Imbalance

Causes

An electrolyte imbalance occurs when there is an excess or deficiency of electrolytes in the body. Electrolytes are minerals that are essential for various bodily functions, including muscle contractions, nerve impulses, and fluid balance. The most common causes of electrolyte imbalances include:

Dehydration

Kidney disease

Hormonal imbalances

Medications

Certain medical conditions, such as heart failure or liver disease

Symptoms

The symptoms of an electrolyte imbalance can vary depending on the specific electrolyte that is affected. Common symptoms include:

Muscle weakness or cramping

Irregular heartbeat

Fatigue

Nausea or vomiting

Confusion or disorientation

Seizures

Treatment

Treatment for an electrolyte imbalance depends on the underlying cause and severity of the imbalance. In mild cases, increasing fluid intake or adjusting the diet may be sufficient. In more severe cases, intravenous electrolyte replacement therapy may be necessary. It is important to seek medical attention if symptoms persist or worsen.

Overall, maintaining a proper balance of electrolytes is essential for overall health and wellbeing.

Conclusion

In conclusion, electrolytes play a crucial role in maintaining the proper functioning of the human body. They are essential for various bodily processes, including nerve and muscle function, hydration, and pH balance.

Electrolyte imbalances can lead to numerous health problems, such as muscle cramps, weakness, and irregular heartbeats. Therefore, it is essential to maintain proper electrolyte balance through a healthy diet and adequate hydration.

Sports drinks and electrolyte supplements can be helpful for individuals who engage in intense physical activity or have certain medical conditions that affect electrolyte balance. However, it is important to note that these products should not be used as a replacement for a balanced diet.

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Overall, understanding electrolytes and their role in the body can help individuals make informed decisions about their health and well-being. By maintaining proper electrolyte balance, individuals can ensure that their body functions optimally and prevent potential health problems.

The most abundant elements in the human body are: Oxygen (65%), Carbon (18%), Hydrogen (10%), Nitrogen (3%), Calcium (1.5%), Phosphorus (1%)

These elements are found in all parts of the body, including the cells, tissues, and organs. They work together to keep the body functioning properly. 

There are four main components of the human body: water, protein, fat, and minerals. The human body is about 60% water. Water is important for many different processes in the body, including regulating temperature, flushing out waste products, and lubricating joints. Protein makes up about 20% of the body, and it’s found in every cell. It’s essential for building and repairing tissues, and for making enzymes, hormones, and other important molecules. Fat is another essential component of the body, making up about 15%. It’s used for energy storage and as insulation to keep the body warm. The human body contains about 4% minerals by weight. The five most abundant minerals in the body are: Calcium, Phosphorus, Magnesium, Potassium and Sodium.

Essential substances are those that the body cannot produce on its own and must be obtained from food. These substances include water, vitamins, minerals, and certain amino acids.

Water: Water is essential for life. It makes up about 60% of the body’s weight and is involved in a variety of bodily functions, including transporting nutrients and oxygen to cells, removing waste products, and regulating body temperature.

Vitamins: Vitamins are organic substances that are essential for normal growth, development, and metabolism. There are 13 essential vitamins, which are divided into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (C and the B vitamins).

* Water-soluble Vitamins are not stored in the body and are instead eliminated through urine.

Minerals: Minerals are inorganic substances that are essential for normal growth, development, and metabolism. There are 16 essential minerals, which are divided into two groups: major minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur) and trace minerals (iron, zinc, copper, manganese, iodine, selenium, fluoride, and molybdenum).

Amino acids: Amino acids are the building blocks of proteins. There are 20 amino acids, of which 9 are essential, meaning that the body cannot produce them on its own and must obtain them from food. These essential amino acids are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

The best way to obtain all of the essential substances is to eat a balanced diet that includes a variety of foods from all food groups.

Here are some examples of foods that are good sources of essential substances:

Water: Water is essential for life, so it’s important to drink plenty of fluids throughout the day. Water can be found in many foods, including fruits and vegetables.

Vitamins: Fruits and vegetables are good sources of vitamins, including vitamin C, vitamin A, and vitamin K. Other good sources of vitamins include dairy products, eggs, and meat.

Minerals: Minerals are found in many foods, including fruits, vegetables, and whole grains. Some good sources of minerals include dairy products, leafy green vegetables, and nuts.

Amino acids: Protein-rich foods, such as meat, poultry, fish, eggs, dairy products, beans, and lentils, are good sources of amino acids.

It’s also important to note that some foods contain substances that can interfere with the absorption of essential substances. For example, phytates, which are found in some grains and legumes, can interfere with the absorption of iron and zinc. So it’s important to eat a variety of foods from all food groups to ensure that you’re getting all of the essential substances that your body needs.

Here are some additional tips for getting enough essential substances from your diet:

Eat a variety of foods from all food groups.

Choose whole, unprocessed foods whenever possible.

Cook with healthy fats, such as olive oil or avocado oil.

Limit your intake of processed foods, sugary drinks, and unhealthy fats.

Get regular exercise.

Most people can’t follow these recommendations, a busy lifestyle and eating habits may interfere with these recommendations. When someone does not obtain a good supply of essential nutrients, it can lead to a variety of health problems. 

If you are not able to get the nutrients you need from food, you may want to consider taking supplements. However, it is important to talk to your doctor before taking any supplements, as too much of some nutrients can be harmful.

“Your body is your most important tool for living life to the fullest. without health NOTHING in life makes much sense. Family, friends, toys, nothing matters if you are lying in bed …. yet most people take health for granted and abuse their bodies. Why ?

There is no simple answer to that question, however one thing that may help to explain why some people may abuse their bodys is the lack of information. In this spirit, lets take a 30 thousand feet view of how our body works.

THE HUMAN BODY

The objective here is not for you to become an expert in human anatomy but simply to have a general understanding of how the body works so you can maintain it “ill free”,  longer.

The human body is an amazing machine that is constantly working to keep us alive. It is a complex system of organs and tissues that work together to carry out essential functions. There are many systems involved in keeping your body working at peak performance, let’s look at some of the main systems operating in the body that have an important impact on lifespan:

Cardiovascular system: The cardiovascular system is responsible for transporting blood throughout the body. This system includes the heart, blood vessels, and blood. A healthy cardiovascular system is essential for good health.

Respiratory system: The respiratory system is responsible for exchanging oxygen and carbon dioxide in the body. This system includes the lungs, airways, and alveoli. A healthy respiratory system is essential for good health.

Nervous system: The nervous system is responsible for controlling all of the body’s functions. This system includes the brain, spinal cord, and nerves.

Digestive system: The digestive system is responsible for breaking down food and absorbing nutrients. This system includes the mouth, stomach, intestines, and liver.

Endocrine system: The endocrine system is responsible for producing hormones that regulate many of the body’s functions. This system includes the glands, such as the thyroid gland, adrenal glands, and pancreas.

Immune system: The immune system is responsible for fighting off infection. This system includes white blood cells, antibodies, and other immune cells.

These are just a few of the main systems operating in the body that have an important impact on your lifespan. Taking care of these systems can improve your chances of living a long and healthy life.

HOMEOSTASIS

Homeostasis is the process by which the body maintains a stable internal environment. It does this by using feedback loops to adjust different systems in the body. For example, if your body temperature gets too high, your body will start to sweat to cool down. If your blood sugar gets too low, your body will release hormones to raise it. This is essential for health, as it allows the body to function properly. When homeostasis is disrupted, it can lead to disease. By understanding how homeostasis works, we can better understand how to stay healthy.

Here is a more detailed explanation of how homeostasis works:

Sensors: The first step in homeostasis is to detect changes in the body. This is done by sensors, which are specialized cells that can detect changes in things like temperature, blood pressure, and blood sugar.

Control center: The information from the sensors is sent to a control center, which is usually the brain. The control center then decides what to do to correct the change.

Effectors: The control center sends signals to effectors, which are cells or organs that can take action to correct the change. For example, if your body temperature gets too high, the control center will send signals to your sweat glands to make you sweat.

Homeostasis is a complex process, but it is essential for life. By understanding how homeostasis works, we can better understand how to stay healthy.

REMODELING

Remodeling in the human body is a process where old or damaged cells are replaced with new cells. This process occurs in many different tissues and organs in the body, including bones, muscles, skin, and the lining of the gut.

Remodeling is a two-step process:

Breakdown: Old or damaged cells are broken down by cells called macrophage. Macrophages are a type of white blood cell that helps to clean up the body of damaged cells and debris.

Building: New cells are built up by cells called fibroblast. Fibroblasts are cells that produce collagen, a protein that gives tissues their strength and structure.

Remodeling helps to maintain tissue homeostasis: Tissue homeostasis is the state of balance in which the cells in a tissue are constantly being replaced. It helps to maintain this balance by ensuring that there is a constant supply of new cells to replace the old ones. 

RATES

The rates of time at which remodeling occurs in the main organs vary depending on the organ. Here are some examples:

Bones: Bones are remodeled on a timescale of months to years.

Muscles: Muscles are remodeled on a timescale of days to weeks.

Skin: Skin is remodeled on a timescale of days to weeks.

Gut lining: The lining of the gut is remodeled on a timescale of hours to days.

The rates of remodeling are controlled by a number of factors, including hormones, growth factors, and cell signaling molecules. These factors work together to ensure that the remodeling process is coordinated and efficient.

Remodeling can be disrupted in disease. For example, in cancer, remodeling can be uncontrolled, leading to the growth of tumors. In other diseases, such as arthritis, remodeling can be slowed down, leading to the breakdown of tissues. By understanding how remodeling works, we can develop new treatments for diseases that disrupt this process.

REMODELING AND AGING

Remodeling slows down with age. This is because the body produces fewer cells as it ages. As a result, tissues become less healthy and more susceptible to damage.

There are a number of things you can do to help keep your body healthy and promote remodeling. These include:

Eating a healthy diet: Plenty of fruits, vegetables, and whole grains. These foods provide the body with the nutrients it needs to repair damage and build new cells.

Exercising regularly: Exercise helps to keep tissues healthy and promote remodeling.

Getting enough sleep: Sleep is essential for cell repair and remodeling.

Managing stress: Stress can disrupt remodeling. Find healthy ways to manage stress, such as yoga, meditation, or spending time outdoors.

Avoiding harmful substances: Harmful substances, such as tobacco smoke, alcohol, and excessive caffeine, can damage tissues and disrupt remodeling.

By following these tips, you can help to keep your body healthy and promote remodeling.

There is NOTHING man made, capable of duplicating your body’s “Self Maintenance” capabilities …. Yet it has limits, and it is when poor lifestyle choices or unwanted events occur, that this marvelous balance is lost. 

If you are lucky this condition will be “reversible” … if not, you may have to deal with this condition for several years until new cures are discovered. 

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So there you have it. At birth, you were given this marvelous machine, this GIFT, to help you navigate through life. It is up to you whether you take care for it or not. The decline starts early in life – around 25 years of age – as we grow older this decline accelerates. So if you are getting close to 50 years of age you don’t have time to waste. YOU MUST start changing your habits in order to help your body manage this decline by removing “controllable factors” that affect the systems and processes described earlier.  

I leave you with this recommendation: 

Cherish your GIFT … “Maintain the habits that provides your body, ONLY, with what it needs to function properly … avoid everything that alters or contradicts the intent of such habits” 

Dietary Supplements

Have you ever asked yourself if the dietary supplements you take every day, are doing you any good ? Or if the cosmetics you use are safe for its intended purpose ? You are not alone ….

Dietary supplements are products that are intended to supplement the diet and that contain one or more dietary ingredients. Dietary ingredients can be vitamins, minerals, herbs, botanicals, amino acids, enzymes, and other substances. Dietary supplements (DS) are not considered to be drugs, and they do not require premarket approval by the FDA.

Cosmetics are products that are intended to cleanse, beautify, promote attractiveness, or alter the appearance of the human body. Cosmetics include products such as soaps, shampoos, conditioners, deodorants, makeup, nail polish, and hair dyes. Cosmetics (CS) are also not considered to be drugs, and they do not require premarket approval by the FDA.

The FDA regulates dietary supplements and cosmetics under the Federal Food, Drug, and Cosmetic Act (FDCA). The FDCA gives the FDA the authority to:

• Set standards for the safety of dietary supplements and cosmetics.
• Require that dietary supplements and cosmetics be labeled accurately and truthfully.
• Take action against dietary supplements and cosmetics that are unsafe or that are mislabeled.

The FDA enforces the FDCA through a variety of activities, including:

• Inspecting dietary supplement and cosmetic manufacturing facilities.
• Sampling and testing dietary supplements and cosmetics.
• Reviewing dietary supplement and cosmetic labeling.
• Investigating complaints about dietary supplements and cosmetics.
• Taking enforcement action against dietary supplements and cosmetics that are unsafe or that are mislabeled.

The FDA’s regulation of dietary supplements and cosmetics is designed to protect consumers from unsafe products and to ensure that consumers have access to accurate and truthful information about these products.

The fact, that Dietary Supplements & Cosmetics aren’t considered drugs, thus not requiring Premarket Approval, sets them apart in terms of the ability of the FDA to determine the safety and effectiveness of the products to meet its intended use. It is then up to us, the consumers, to find out which products out there better meet our needs.

The main objective of this website is to identify easily accesible solutions, that improve the immune system, allowing people to reach old age in the prime of its faculties.

At the end of the day, we all know it is you, the consumer who has the last word. our intention however, is to be there with you at that moment of choice, becoming sort of your “readers digest” so you can navigate a bit easier over all the information needed to identify the most effective solutions while meeting the FDA’s safety and full disclosure criteria.

We don’t want to be alone on this journey, we are interested in hearing from you, so we can align our intentions with your needs. Let us hear from you ….