Category: Staying Fit

Protein Type, Timing And Muscle Growth: What This Study Reveals

Posted on by Jesse Santiano, M.D.

Can plant-based proteins really match animal sources when it comes to building muscle?
New research says yes—when protein intake is balanced across meals, vegan and animal protein sources support muscle growth at nearly the same rate. In this article, we break down a head-to-head comparison of muscle protein synthesis, reveal the truth about timing and quality, and share what it means for your workouts and recovery—no matter your diet.

The FODMAP Trap That Mimics Heart Attacks During Exercise

Posted on by Jesse Santiano, M.D.

Introduction Not All “Healthy” Foods Help You Perform Better—Some Can Hold You Back You eat clean. You train hard. But sometimes, right in the middle of your workout, you feel bloated, short of breath or tight around the diaphragm. Is it something serious? The answer may lie in your last meal. This article explores how…

Crush New Year’s Resolutions With These Realistic Health Tips!

Posted on by Jesse Santiano, M.D.

This article focuses on creating achievable and sustainable health goals for 2025. From small lifestyle changes to practical fitness and nutrition tips, discover how to set realistic targets, track progress, and build a support system that ensures lasting success Introduction The start of a new year brings a fresh opportunity to focus on improving your…

Office Hacks for Blood Sugar Balance: Quick Moves You’ll Love

Posted on by Jesse Santiano, M.D.

This article discusses simple exercises that can be done in the office to lower postprandial blood sugar. Introduction A previous article, “The High One Hour After-Meal Blood Sugar Test Can Lead to Deadly Diseases,”results from blood sugar levels of more than 155mg/dl or 8.6 mmol/L. I listed them below:   Chronic kidney disease  Non-alcoholic fatty liver …

It’s Amazing What Happens If You Add Oil To Carbs

Posted on by Jesse Santiano, M.D.

After sharing my article Tips on How to Retrograde Carbs and Prevent a Glucose Spike yesterday, JM, my former classmate from the Institute of Public Health of the University of the Philippines, said, I don’t remember if I’ve mentioned this already. In addition to cooking rice in batches, I sometimes cook it with extra virgin coconut…

Tips on How to Retrograde Carbs and Prevent a Glucose Spike

Posted on by Jesse Santiano, M.D.

My recent articles and videos examined how eating preload foods that stimulate incretin and insulin secretion can lower postprandial blood sugar. In this article, I present how we can enjoy the carbs we are used to eating while preventing a glucose spike. Here are some tips and tricks to maximize the retrogradation process and incorporate…

Stunning Low Doses Of Lithium Really Improve Survival

Posted on by Jesse Santiano, M.D.

This article discusses studies from five countries showing that even trace amounts of lithium decrease all-cause mortality.  Decreased all-cause mortality does not mean that you will live forever, but it lowers the chances of dying from any cause. If in case someone develops a heart attack, stroke, or gets into an accident, there is a…

Four Minutes is All I Need to Lower My One-Hour After-Meal Blood Sugar

Posted on by Jesse Santiano, M.D.

This article discusses how I lowered my one-hour post-prandial or after-meal blood sugar using Tabata training. A blood sugar of more than 155 mg/dl (8.61 mmol/L) one hour after eating has been associated with higher all-cause mortality. It is also predictive of heart attacks, strokes, type 2 diabetes, and kidney failure. If, for some reason,…

Lifestyle Change Cured this Man’s Ulcerative Colitis (Video)

Posted on by admin

The amazing video below shows a 64-year-old man lifting, throwing, and catching heavy stone weights like tennis balls. That was how he cured his ulcerative colitis. Wang Bingrong was an excellent chef in China and worked from morning till night. Initially, his customers asked him to have some drinks with them, which slowly became an…