Insights from Peer advisors &
the clients they have helped
Episode 0003 - What Else You Need to Know Beyond the 11 Body Systems
Understanding the body systems is a good starting point but it only gives you the parts list To understand how the body truly works you need to learn the principles that tie those systems together The body isn t a...
Read More..Episode 0002 - The 11 Body Systems
Today I want to walk through the body from a systems point of view Think of this as a quick tour of the machinery that keeps you alive There are eleven major systems each with a job of its own...
Read More..Episode 0001 - Welcome to CentoViva
Welcome to CentoViva This podcast is my attempt to understand how the body really works When we are young we feel invincible We eat anything recover from anything push through nights of almost no sleep and still expect our bodies...
Read More..Green Tea: How to Drink It for Longevity
Green tea is one of the most studied beverages for cardiovascular metabolic and cognitive health Its benefits come primarily from catechins antioxidants L-theanine promotes calm alertness and other polyphenols These compounds can help reduce LDL cholesterol support weight management and...
Read More..Foods That Support Healthy Cholesterol: Lessons From Blue Zones
Cholesterol is a necessary molecule for the body but elevated LDL bad cholesterol increases cardiovascular risk Diet plays a pivotal role in maintaining optimal cholesterol levels Populations in the Blue Zones - areas known for high longevity like Okinawa Sardinia...
Read More..Global Beverages for Longevity: A CentoViva Perspective
Across the world cultures have developed daily beverages that are more than simple refreshment they are tools for vitality resilience and long life In line with the CentoViva philosophy of living longer and stronger these drinks reveal lessons from tradition...
Read More..Dried Shiitake Mushrooms: A Century of Flavor and Health
In the journey to live longer and stronger what we put on our plates matters as much as how we move and rest Across cultures certain foods have quietly carried centuries of tradition and scientific wisdom Among these dried shiitake...
Read More..The Magic of Miso Soup: A Daily Ritual for Living Longer and Stronger
Miso soup is a foundational element of the Japanese diet enjoyed daily by millions and long associated with longevity resilience and overall well-being For the CentoViva philosophy living longer and stronger miso soup is more than a comforting ritual it's...
Read More..Fermented Foods and the Science of Longevity
Across cultures fermented foods have been a cornerstone of traditional diets for centuries from yogurt in the Mediterranean kimchi in Korea kefir in the Caucasus to miso in Japan These foods are more than culinary tradition they carry profound benefits...
Read More..Cauliflower: The Adaptive Powerhouse of the Plant World
Cauliflower is among the most adaptive and scientifically fascinating vegetables in the human diet Beneath its pale surface lies a dense network of nutrients phytochemicals and bioactive compounds that play critical roles across every stage of life It is a...
Read More..Bone Broth: Science or Fad?
Bone broth is more than a culinary tradition it is a nutrient-dense elixir that supports human health across every stage of life Rich in minerals amino acids and collagen bone broth has been part of human diets for hundreds of...
Read More..How to lower LDL cholestrol through supplements or lifestyle changes
Lowering LDL cholesterol through supplements and lifestyle changes can be effectively achieved by following science-backed methods supported by research and clinical guidelines Here are key strategies with references Supplements Proven to Lower LDL Cholesterol Plant Stanols and Sterols Mechanism Block...
Read More..What does it mean when your Globulin levels are high
Globulin is a family of globular proteins found in blood plasma and bodily fluids serving a variety of vital functions in the body It is the second most abundant protein group in blood after albumin Globulins are primarily involved in...
Read More..Portion sizes that limit blood sugar rise after dinner
To limit blood sugar rise after dinner recommended portion sizes follow the plate method and specific carb-counting guidelines Keeping portions moderate and focusing on nutrient balance is key for optimal glucose control The Plate Method Fill half the plate with...
Read More..What lifestyle changes are proven to lower blood glucose quickly
Lifestyle changes proven to lower blood glucose quickly include increased physical activity diet adjustments and healthy habits around meals and hydration For most people with elevated blood sugar implementing these changes can result in rapid improvements often within days to...
Read More..What Lifestyle changes are proven to lower CRP within weeks
Several lifestyle changes have been scientifically proven to lower C-reactive protein CRP within a matter of weeks These interventions work best when combined and practiced consistently Dietary Changes Following an anti-inflammatory diet rich in dark green leafy vegetables like spinach...
Read More..C-Reactive Protein - What is it?
C-Reactive Protein CRP is a substance produced by the liver in response to inflammation making it a key blood marker for systemic inflammation and related health risks especially infection and cardiovascular disease CRP levels rise during infection injury or chronic...
Read More..The Arc of Life: How Our Body’s Needs Evolve
Human life is not static From our first moments in the womb to our later decades the body is in constant transition growing transforming maintaining and ultimately striving to preserve resilience At each stage of life the body s systems...
Read More..Biohacking without risking damage. Is there such a thing?
Biomarkers considered safe to raise above conventional clinical normal ranges for longevity have been studied extensively Here is a list of such biomarkers with their optimal ranges and scientific references supporting their association with improved longevity and healthspan Vitamin D...
Read More..Global Deficiency and Optimal Levels: Key Vitamins and Minerals
Vitamins and minerals are essential micronutrients with critical roles in health and global deficiency levels for many of these nutrients indicate a significant public health challenge with varied thresholds set for deficiency vs optimal levels NutrientDeficiency ThresholdsOptimal Level IntakeGlobal Deficiency...
Read More..A global comparison of public health guidelines for macro- and micronutrients
A global comparison of public health guidelines for macro- and micronutrients reveals both shared principles and regional variations shaped by cultural environmental and nutritional needs Drawing from best practices worldwide can help optimize national nutrition policies Common Best Practices from...
Read More..Managing Vitamin D deficiency
Strategies to Manage Vitamin D Managing vitamin D levels focuses on a combination of safe sun exposure dietary intake and supplementation Sun Exposure Moderate sun exposure on face arms and legs for about - minutes several times a week enables...
Read More..The main biological roles of vitamin D beyond bone health
Vitamin D has several important biological roles beyond bone health Immune System Regulation Vitamin D acts as a potent modulator of the immune system Many immune cells including macrophages dendritic cells and T lymphocytes have vitamin D receptors VDRs and...
Read More..CentoViva: Living Longer, Stronger
Through the previous posts in this series we've learned human life is a journey with shifting demands In the womb nutrition builds the foundation folate shaping the brain calcium hardening the skeleton protein forming tissues In childhood it fuels growth...
Read More..The Journey of Nutrition Across Life
Human life can be understood as a story of changing needs From the moment of conception through the last decades of life the body s systems are in constant motion - building adapting protecting and eventually maintaining Nutrition is the...
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