IPDENutrition

[IPDENutrition @IPDENutrition]

Below is your road map to a Healthy Life!!!! Show up for YOURSELF! You deserve a healthy life!!

[Lori Shemek, PhD @LoriShemek]

Here's what I've come to believe about health and longevity after a decade of paying close attention: the real gift isn't control over outcomes, it's agency over the practice. And that's actually the better deal.

You get to choose how you show up every day. Whether you move your body, whether you eat something that nourishes you, whether you say yes to dinner with the friend you've been missing, whether you sleep like you mean it. Those choices are entirely yours, and they compound. And, they shift the probabilities in your favor, often dramatically. Our bodies respond to consistent care the way a garden responds to consistent tending, more beautifully than you may expect.

This is liberating once you see it clearly. You're not on the hook for outcomes you can't fully command: your genetics, your luck, or just being a fallible human. You're responsible for something far more interesting: engaging in the practice of living well. The showing up, the staying curious, staying connected, staying in motion. This is where aliveness lives. Every morning workout, every shared meal, every conversation that connects is not a means to an end. This is the secret to being fully alive.

We need our physicality. That means taking care of ourselves and paying attention to how well our bodies are working. But the point isn't health for health's sake. It's staying well enough to engage with the world as our most alive, most human selves.

~David Stewart/Super Age

[Lori Shemek, PhD @LoriShemek]

@_MCRicardo_ @drfherediaz @DrRPalmquist @HealthyFellow @Mangan150 @DrGrimaldesJ Yes! I just posted about this the other day.

[IPDENutrition @IPDENutrition]

Thanks Kristie. 🙏

[Kristie Leong M.D. @DrKristieLeong]

Life’s magic is hidden in the smallest moments — the comforting warmth of your morning coffee, the breathtaking colors of a sunset, the peaceful silence before the world stirs.

Stop to pause, breathe, and let these simple joys wash over you, filling your heart with gratitude.

MindfulMoments
#SavorTheMoment

[Kristie Leong M.D. @DrKristieLeong]

A 2018 study found that eating 42 grams (about 1.5 ounces) of walnuts daily for three weeks:

Increased beneficial gut bacteria

Reduced secondary bile acids linked to inflammation and colon cancer

A 1.5-ounce serving is equivalent to a handful and provides:

Soluble fiber: Helps feed beneficial gut bacteria like Lactobacillus and Bifidobacterium

Polyphenols: Especially ellagic acid and ellagitannins, which gut microbes convert into anti-inflammatory compounds like urolithin A

PUFAs (omega-3s): Support gut barrier function and microbial diversity

How about a handful?

#GutHealth
#MicrobiomeMagic

Source:

Walnuts impact gut microbiome and improve health. ScienceDaily. Published 2018.

[IPDENutrition @IPDENutrition]

Let us all REJOICE!!!! A little bit of sanity in our food system returns!

[Kristie Leong M.D. @DrKristieLeong]

When life gets loud, the quiet of nature speaks volumes. Reconnecting to soundscapes like babbling brooks or rustling grass isn’t nostalgic—it’s neurologically restorative. And don't forget about bird song. Urban studies link bird song to lower heart rate and improved mood. Soak up the sights and sounds of the great outdoors. this week.

#SoundHeals
#NatureSounds

[Kristie Leong M.D. @DrKristieLeong]

Did you know? Beets play a meaningful role in metabolic and inflammatory balance, especially when you consume them as part of a whole food diet. Their impact on vascular tone and cellular resilience is a quiet but measurable contributor to long-term health.

One caveat: Beetroot is also high in oxalates, so aren't appropriate for people with a history of kidney stones or who are oxalate sensitive.

#CardiovascularHealth
#BeetrootBenefits

[Lori Shemek, PhD @LoriShemek]

Homocysteine is an amino acid produced in the body. Many people have high levels and indicates inflammation.

Cardiovascular Risks:

Elevated homocysteine is associated with a higher risk of heart disease, stroke, and blood clots. It may damage blood vessel walls, promote plaque buildup, and increase clotting tendencies.

Studies suggest that for every 5 µmol/L increase in homocysteine, the risk of cardiovascular events rises by about 20%.

Neurological and Cognitive Issues:

High levels are linked to cognitive decline, dementia, and Alzheimer’s disease, especially in older adults.
It may contribute to brain atrophy and impair neurological function.

Dietary Changes: Increase intake of B vitamins through foods like leafy greens, eggs, liver and fish.

Several B vitamins such as:

✔️ Vitamin B6
✔️Vitamin B2
✔️ Vitamin B12
✔️Folate (5-MTHF)

All can help safely reduce homocysteine levels.

[Lori Shemek, PhD @LoriShemek]

Joint Pain? 🔥

Your body is designed around short-term survival instincts, so when you have pain such as with chronic arthritis, you try to avoid it but this is a mistake as this can propel you into a cycle of inactivity, leading to weaker muscles & more soreness & pain over time.

Movement is key. There’s a saying for people with arthritis. “Motion is Lotion” remember to move, stretch, and strengthen.

#inflammation #arthritis

[IPDENutrition @IPDENutrition]

For yourself and your loved one’s, please get up off the couch and do some form of exercise- preferably daily- to help keep your brain functioning properly. Below are 8 reasons to exercise!

[Kristen Jakobitz @KristenJakobitz]

Why does your brain love it when you #exercise? Here are eight reasons.
#BrainHealth #MovementIsMedicine #HealthyHabits

[Lori Shemek, PhD @LoriShemek]

A Tiny But Powerful Health Hack! 🎉

Sprinkling just a tiny pinch of mustard powder on cooked broccoli significantly increases sulforaphane.

Sulforaphane is increased 4X by simply adding mustard powder.

Phytochemicals like sulforaphane are antioxidants that cancel out free radicals. Free radical are tiny particles that weaken and damage healthy cells. Anti-inflammatory and anti-cancer.

A Few Benefits of Sulforaphane:

👉Reduces Inflammation because sulforaphane neutralizes toxins, it also calms inflammation in your body
👉Neutralizes Toxins
👉Protects DNA
👉May Slow Tumor Growth
👉Promotes Heart Health

To maximize benefits, sprinkle about one teaspoon of mustard powder per cup of cooked broccoli shortly after cooking, while it’s still warm, to allow the enzymes to activate. This can be done with steamed, boiled, or roasted broccoli.

[FoundMyFitness Clips @fmfclips]

Creatine may be a powerful new ally in the fight against depression

Adding creatine to traditional antidepressants significantly speeds recovery and reduces symptoms—especially among females with clinical depression

Supplementing with creatine increases brain energy, restores depleted brain creatine stores common in depression, may boost molecules like BDNF, and reduces neurofilament light chain—a marker of neuronal damage linked to depression

Though it's not a standalone cure, creatine could profoundly enhance current depression treatments

[Kristie Leong M.D. @DrKristieLeong]

Did you know your brain has its own miracle grow? BDNF (Brain-Derived Neurotrophic Factor) is like premium fertilizer for your neurons—supercharging learning, memory, and mood. And the best way to unleash it? Move your body!

🚀 Power up your brain with:

🏋️‍♂️ Strength training 2-4x/week
🔥 HIIT sprints 1-2x/week
🚶‍♂️ Daily 30-minute walks

Don’t forget—recovery is part of progress. Rest, recharge, and let your brain thrive!

[Lori Shemek, PhD @LoriShemek]

Eggs may play a role in brain health! 🧠🍳

A recent study published in The Journal of Nutrition suggests that consuming eggs can be linked to a reduced risk of Alzheimer's dementia in older adults.

Dietary choline, which is abundant in eggs, was identified as the main driver of this association, accounting for 39% of the protective effect against Alzheimer's dementia. Eggs are a significant source of choline, with one large egg containing 150 milligrams, providing 25% of the recommended daily value.

This study adds to the growing body of evidence suggesting that dietary choices, particularly the consumption of nutrient-rich foods like eggs, might play a role in supporting cognitive health and potentially reducing the risk of neurodegenerative diseases like Alzheimer's.

[Kristie Leong M.D. @DrKristieLeong]

It’s not about avoiding stress.
It’s not about avoiding stress.
It’s not about never struggling.

It’s not about having all the answers.

It’s about how you respond—

when life feels overwhelming,
when anxiety creeps in,
when burnout threatens.

Most ignore the signs.

The strong prioritize rest and resilience.

[Lori Shemek, PhD @LoriShemek]

Have you heard about Aspartame’s new name? 🧐

Aspartame has been rebranded under the name "AminoSweet" in an attempt to present it as a more natural sweetener.

Don't let the rebranding fool you—it’s still the same ingredient.

Especially in light of aspartame's classification by the International Agency for Research on Cancer (IARC) as "possibly carcinogenic to humans."

The change in name does not alter the chemical composition or the potential health concerns associated with aspartame.

Added to many foods: diet drinks, chewing gum, ice cream, yogurt, cereal, toothpaste and medications such as cough drops and chewable supplements etc.

[Lori Shemek, PhD @LoriShemek]

FYI: Originally fructose was proposed as the ideal sweetener for people with Type 2 Diabetes as it does not raise blood sugar but....

Fructose is metabolized in the liver, but excess consumption can cause fat buildup, leading to insulin resistance in the liver and non-alcoholic fatty liver disease.

Long term and high intake, fructose lowers active energy and damages mitochondria. Fructose stimulates food intake and lowers resting energy metabolism, much like an animal preparing to hibernate.

However, fructose is now implicated in the epidemics of obesity, type 2 diabetes, insulin resistance, hypertension, belly fat & metabolic syndrome.

Be on the lookout (in most all packaged processed foods) - avoid high fructose corn syrup.

Whole fruits low in fructose are all berries such as strawberries, blackberries, blueberries, avocado, kiwi, green apples, and more.

[Lori Shemek, PhD @LoriShemek]

A hallmark of aging is the buildup of senescent cells – cells that stop dividing, become damaged, & start releasing inflammatory molecules. Inflammation (inflammaging) is another hallmark of aging.

Certain plant compounds such as Fisetin (found in strawberries, apples, onions & more) are able to destroy senescent cells. By consuming fisetin-rich foods or supplementation, a person might reduce the inflammatory responses in their bodies.

Fisetin is a bioactive dietary agent may also prevent or help treat inflammatory responses and chronic inflammation.

Of all flavonoids, fisetin is the most potent senolytic. It can reduce senescence in human adipose tissues. More research is needed on senolytics overall however.

[IPDENutrition @IPDENutrition]

Apples are loaded with nutrients that help you maintain your health! Non Organic Apples are laden with herbicides/pesticides and other harmful compounds so only buy Organic apples without the Apeel label on them!

[Kristie Leong M.D. @DrKristieLeong]

Apples for heart health: Magnesium and potassium in apples play a role in maintaining blood pressure and a healthy heart rhythm. Meanwhile, the antioxidant quercetin safeguards artery walls. Whole apples, not apple juice, to reduce the effects on blood glucose. #healthyewting

[IPDENutrition @IPDENutrition]

Love Strawberries and as stated below they can be a great benefit to your health. BUT, strawberries in testing are always one of the foods that contains a large amt of pesticides/ herbicides, so ALWAYS BUY ORGANIC

[Kristie Leong M.D. @DrKristieLeong]

Researchers at San Diego State University found that eating an equivalent of two servings of strawberries daily can improve cognitive function, lower blood pressure, and increase antioxidant capacity. https://t.co/txRAsyhwCn