The Okinawa Diet, as a longevity-focused framework within the Blue Zones, is deeply intertwined with cultural practices that contribute to the exceptional health and lifespan of Okinawans. Three key practices—Hara Hachi Bu, Moai, and Ikigai—are central to this lifestyle, promoting mindful eating, social connection, and a sense of purpose. Below, I explain each practice in […]
The Okinawa Diet is a nutritional and lifestyle framework inspired by the traditional eating patterns and cultural practices of the people of Okinawa, Japan, one of the five Blue Zones known for exceptional longevity and low rates of chronic diseases. Okinawans have historically exhibited some of the highest life expectancies and health spans globally, with […]
This longevity hybrid meal plan, combining Dr. William W. Li’s 5x5x5 framework from “Eat to Beat Disease” with elements from Dr. Jingduan Yang’s ACES model and Dr. Michael Greger’s Daily Dozen, will explore additional pairings by integrating Dr. Li’s 5x5x5 with the Mediterranean Diet and the Blue Zones Diet. These frameworks were previously introduced as […]
This one-week meal plan pairs Dr. William W. Li’s 5x5x5 framework from Eat to Beat Disease with elements from Dr. Jingduan Yang’s ACES longevity model and Dr. Michael Greger’s Daily Dozen. This plan will integrate Dr. Li’s focus on bioactives to support the five defense systems (Angiogenesis, Regeneration, Microbiome, DNA Protection, Immunity), Dr. Yang’s holistic […]
An overview of nutritional frameworks that align with the goals of health, longevity, and disease prevention. These frameworks offer distinct approaches to nutrition, ranging from evidence-based dietary patterns to integrative and plant-based systems. I’ll summarize each framework’s core principles, key foods, structure, and how it compares to Dr. William Li’s 5x5x5 framework, Dr. Jingduan Yang’s […]
Is it possible to manage menopause with herbs? Yes! Herbal supplements can help manage menopausal symptoms like hot flashes, night sweats, mood changes, and sleep disturbances by supporting hormonal balance, reducing inflammation, and promoting overall well-being. For menopausal women aiming to optimize estrogen production, certain herbs provide phytoestrogens (plant compounds mimicking estrogen), support adrenal function […]
My teacher, David Winston, RH, a renowned herbalist, shared many herbal tea formulas during our classes. This is a general detox tea inspired by David Winston. I call it: The Menopausal Women’s Good Health Tea In this tea blend, the properties of herbs relevant to menopausal women are aimed at optimizing estrogen production. These medicinal […]
Menopausal women experience a natural decline in estrogen production due to ovarian senescence. This reduces the synthesis of steroid hormones like Estradiol (E2), one of the three major estrogens produced in the body. While saturated fat intake can support the availability of cholesterol—a precursor for estrogen—it cannot fully counteract the physiological drop in estrogen during […]
Saturated fat is found in animal fat and certain plant fats, such as coconut, coconut oil, palm, and palm kernel oil. It plays a key role in producing steroid hormones because cholesterol, a precursor to steroid hormones, is derived partly from dietary fats, including saturated fats. Cholesterol as a Building Block: Steroid hormones (e.g., testosterone, estrogen, […]
The link between saturated fat intake and steroid hormone production deserves deeper understanding Let’s dive into the biochemical mechanisms, relevant studies, and practical implications: Biochemical Mechanisms Cholesterol Synthesis and Saturated Fats: Saturated fatty acids (e.g., palmitic acid, stearic acid) are critical substrates for cholesterol synthesis in the liver. The process begins with acetyl-CoA, derived from […]