Nutrition is One of the most important subjects of life…

These pictures are directly to the point but very basic in terms of exacts for intake of vital nutrients that you do need. If you need exact guidance please inquire and an entire nutrition plan can be customized for your specific lifestyle and needs. Until then stick with whole foods and stay away from processed foods usually found in frozen packaged boxes and fast food. The subject of Genetically modified food is a massive rabbit hole to get into. Instead maybe focus your thoughts and energy on what is nutritious to eat.

🥩 Protein in Nutrition

In the body, protein:

  • Repairs tissue

  • Builds muscle

  • Supports immune function

  • Maintains hormones & enzymes

Food sources include:

  • Meat

  • Eggs

  • Fish

  • Dairy

  • Beans

  • Nuts

  • Seeds

🔬 What Do Proteins Do?

Proteins are responsible for nearly everything in the body:

  • 🧠 Enzymes (speed up chemical reactions)

  • 💪 Muscle contraction (actin & myosin)

  • 🛡 Immune defense (antibodies)

  • 🚚 Transport (hemoglobin carries oxygen)

  • 🧬 Cell signaling (hormones & receptors)

  • 🧱 Structure (collagen, keratin)

Helpful fats (often called healthy fats) are fats that support heart health, brain function, hormone production, and cellular repair.

They are mainly:

  • Monounsaturated fats

  • Polyunsaturated fats (especially Omega-3s)

These fats reduce inflammation, improve cholesterol balance, and support nervous system function.

🧪 1. Monounsaturated Fats (MUFA)

What they do:

  • Improve heart health

  • Support metabolic function

  • Help regulate blood sugar

Sources:

  • Avocados

  • Olive oil

  • Almonds

  • Cashews

🐟 2. Polyunsaturated Fats (PUFA)

Includes Omega-3 and Omega-6 fats.

🌊 Omega-3 (Highly Anti-Inflammatory)

Benefits:

  • Supports brain function

  • Improves recovery from workouts

  • Reduces systemic inflammation

  • Supports nervous system balance

Sources:

  • Salmon

  • Sardines

  • Chia seeds

  • Flax seeds

  • Walnuts

⚖ Omega-6 (Needed, but in Balance)

Omega-6 is essential, but most people get too much from processed seed oils.
Balance between Omega-3 and Omega-6 matters for inflammation control.

🧠 Why Helpful Fats Matter (Especially for Recovery & Cognitive Function)

Since you're working in exercise and rejuvenation concepts, fats are crucial because they:

  • Build cell membranes

  • Form hormones (testosterone, estrogen, cortisol)

  • Support neurotransmitter function

  • Improve absorption of fat-soluble vitamins (A, D, E, K)

  • Help stabilize energy (no crash like sugar)