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  1. Procyanidins
    1. Are a class of supplements that share similar flavonoid structures. Procyanidin supplementation can improve blood flow and circulation.
    2. Procyanidin supplementation can help maintain nitric oxide levels. Low levels can cause blood vessels to narrow, leading to reduced blood flow. This makes procyanidins a good preventative supplement for high blood pressure. It can also alleviate high blood pressure caused by low NO levels. Keep in mind, not all cases of hypertension, or high blood pressure, are related to NO.
    3. Found in cocoa, grape seed extract, and pycnogenol (also known as pine bark extract)
  2. How to Take
    1. Pycnogenol take 100 – 200 mg a day.
    2. Grape Seed Extract take 150 – 300 mg a day.
    3. Cocoa take up to 1,000 mg to 25 g a day.
  3. Garlic
    1. Garlic is a good product and supplement known for its ability to boost the immune system and provide a variety of cardiovascular benefits.
    2. Garlic can improve blood flow without affecting blood pressure because of its sulfur content. Sulfur can improve hydrogen sulfide signalling, which leads to better circulation.
    3. Garlic also supports Nitric Oxide signalling, which can improve the effects of procyanidins.
    4. Garlic is also good for people with abnormal cholesterol levels. It can reduce LDL cholesterol and increase  HDL, which is sometimes called the ‘good’ cholesterol. Garlic protects arteries from plaque buildup and calcification, preventing excess minerals from stiffening the blood vessels.
  4. How to take
    1. Garlic can be eaten or supplemented. Both methods of ingestion will provide the same benefits. Supplementation is recommended for people that dislike the smell or taste of garlic. Supplementation of aged garlic extract will prevent bad breath that comes form eating garlic cloves.
  5. My Best Stack ‘would be’
    1. Base supplements for cardiovascular health would include procyanidin, aged garlic, and nitrates. All of these compounds can be ingested through food products, which would render supplementation unnecessary.
    2. To incorporate nitrates throughout the day, eat at least 500g to 1000g of Swiss chard, spinach, kale, crown daisy, lettuce, or beets (cooked)
    3. Or tuber vegetables like turnips.

Your Cholesterol levels such as LDL, LP(a), Apo B, Triglycerides – they will all spike.. But I would not worry too much, unless you check the followings.

If your Apo B and Lp(a) are high, make sure your GGT & Ferritin ( are low and or normal levels)

Also, consider checking the followings

  • Coronary Calcium Score (at least once a year to ensure no calcification)
  • Myeloperoxidase (MPO) ‘no soft plaque accumulating’


These would be the most accurate, if you are worried… Another thing if you did start Ketogenic Lifestyle, most of the time it does take up to 2 years to stable, because we all have gallbladder issues and we cannot emulsify fats that well..




Do you ever feel like you have a problem staying consistent with your weight loss program?

Well, half the battle with weight loss is sticking to the program.

Often, one of the things that hinders people from losing weight is that they get too hungry before deciding what meal to fix that won’t break their diet. Or they get too hungry but don’t have the ingredients for a kale salad in the house.

Here Are Other Reasons That Hinder People From Their Weight Loss Progress:

1.    Boredom: They keep eating the same boring food, which makes them vulnerable to temptation. Planning interesting meals will help overcome this.
2.    Distraction: Kids and families going out to dinner – eating out and social engagements can sometimes distract you from your goals.
3.    Forgetting:  forgetting to eat or waiting too long to eat – when this happens, the blood sugar crashes, and people end up eating the wrong things because they’re too weak and hungry.

Often, when people get too hungry, they don’t want to go to the store anymore to get all the ingredients necessary to make a healthy, low carbohydrate meal. They miss out on all the fats, proteins, and vegetables they need because they haven’t planned their meals and made that important store trip.

Without planning, it’s easy to destroy your whole weight loss plans.


The Challenge is Staying Consistent – and This is Where Planning Helps

What is the definition of consistent? It’s something done the same way for a long period of time. The word “consistent” comes from the Latin word which means “to stop, to stand still, or take a stand.”

It means to hold your position without wavering. And this is exactly what we want to do with weight loss.

The Missing Step that Will Make You Successful


Planning Your Meals

You need an easy way to generate a week’s worth of healthy meals or have the best diet to lose weight. Fill your refrigerator and pantry with all the vegetables, proteins, fats, and dry goods that you can put together when you’re tired or when you’re having unhealthy cravings. Do this for the times you are most vulnerable to reach for something unhealthy. Because a misstep can typically lead to a whole day and night of more missteps.

Usually, once someone relapses on a weight loss program, they go all out with food. One handful of potato chips and people will go, “Well, I’ve already messed up, I might as well have a Big Mac, fries, and a coke.”

Then you gain weight and give up.

How many of you has this happened to?

The answer: ALL OF US.


So Let Me Tell You About My Meal Planner

Planning meals helped me to lose weight. It has also helped so many of my patients, especially those who are super busy with work and kids or those who seem to relapse when they are too hungry to make healthy choices.

A Meal Planner helps take the stress out of your weight loss plan because it:

  • Decreases decision making stress about what to eat
  • Places the ingredients right at your hands to make your meal
  • And alleviates that whole tension storm that happens when you want something to eat without breaking your diet. This happens when there’s nothing in your house but bad choice of foods

If you don’t plan out your meals for the entire week, then the odds of you sticking with weight loss are lower than your odds of winning the lottery.

If you’re going to get married, you need a plan. If you’re going to build a house, you need a plan. If you’re going to build a new body by eating right and eating at the right times, then you need weight loss meal plans – the tools that make this easy.

So, get a piece of paper and jot down what you’re going to eat from Monday through Sunday. This is your diet for weight loss. Go to the store on Sunday and get these things for the week.

If you don’t do that, you’re not going to remember amid the stress of your life what to eat.

When your blood sugar has crashed, you are under stress and no longer make good decisions. So, you’ll do regretful things like eating the wrong foods. The goal of weight loss meal plan is to prevent those weak moments that sabotage diets.




Collagen Snack with Organic Olives

What better way to consume collagen than being mixed with few polyphenols and caprylic acid 8. A structural protein, collagen is found throughout the body in the muscles, bones, and tendons. 

Course Dinner
Cuisine Mediterranean
Keyword apple cider vinegar, brain food, Brain Octane, celtic salt, cinnamon, collagelatin, collagen, dried mint, dried sumac, himalayan salt, oregano, organic olives, polyphenols, turmeric
Prep Time 10 minutes
Cook Time 5 minutes
Fridge Time 2 hours
Total Time 15 minutes
Servings 1 person


  • 1 tsp Cinnamon
  • 1/2 tsp Turmeric
  • 1 tsp Celtic Salt or Himalayan
  • 1 tbsp Brain Octane (MCT OIL)
  • 1 pouch 50 g of coconut cream
  • 1 cup warm water
  • 1 tsp Dried Mint
  • 1 tbsp (oregano, sumac)
  • 12 pits Organic Olives
  • 1 tbsp Apple Cider Vinegar
  • 1/2 Clove Garlic
  • 1 Scoop Collagen Gelatine


  1. Mix all the ingredients in the blender for 30 seconds

  2. Add the Scoop of Collagen Gelatine to the mix, and pulse for 5 seconds

  3. Once Completed, pour the liquid into a springform pan, add the olives and let it cool down in the fridge for 120 minutes

  4. Enjoy...

Sometimes the biggest pressure at work isn’t a looming deadline, a demanding client or an upcoming performance review. It’s the pressure to stick to your health and fitness goals in the face of pizza lunches, birthday cake celebrations and Friday happy hours. While being a part of the office fun is important and builds a team atmosphere, it can also derail health and fitness goals.

The first step in achieving better health and fitness is setting SMART (specific, measurable, attainable, relevant and time-bound) goals. For example, if you have a SMART goal to lose 10 pounds in 60 days by walking at lunchtime three days a week and cutting back on sugar, going out for lunch or taking part in the office holiday cookie exchange can quickly derail both fitness and nutrition goals. So how can you stay focused and still be social at work? How can you turn SMART goals into long-term, sustainable habits?

  1. Remember why you started.
  2. Find a partner.
  3. Track food and progress.
  4. Plan and prep.
  5. Lead the change.


You will spend up to 90,000 hours at work over your lifetime, and you don’t wont to miss out on the fun and socializing that comes with having a career you love. Ultimately, you can’t avod every temptation at work, but with some planning, preparation, awareness and accountability, you can have your cake or pizza and achive your goals, too.

Rejoice! Perhaps carbs aren’t as bad as we thought (as long as your microbiome is up to the task). We can see if some of the starches you eat can be made into amino acids by the microbiome.

Our microbiome makes 20% of our branched-chain amino acids (BCAA) for us, and it will adapt to make these vital BCAA for us in almost any way it can.

Essentially, your microbiome is hooking up carbons and hydrogens into different formulations of BCAAs, depending on what you feed it. The microbiome is excellent at adapting and pivoting based on the food you feed it and the environment that its’ in.

So, good news; Carbs are protein precursors, as long as you have the right microbiome.


Carbs and your protein percursors


When you have low stomach acid, your mouth bacteria makes it down to your GI tract.

Stomach acid is there to protect you from the bacteria in your mouth and the parasites and fungi that are in your food. If you don’t have enough of it, the bacteria in your mouth will invade your gut. This invasion is associated with and a risk factor for autoimmune disease and inflammation in the gut.

We are learning that low stomach acid is perhaps one of the major causes of chronic disease. This stomach acid is essential to kill mouth bacteria and help us digest food.

What kinds of things cause low stomach acid? Stress and antacids like Nexium, Zantac, and Prilosec.


Do you have low stomach acid, test today for more information

Minerals like iron in your food can, in certain inflammatory microbial environments, promote growth of pathogens like Esherichia, Shigella, and Salmonella.

Maybe it wasn’t just that raw chicken that gave you food poisoning, but your toxic microbiome that made you sick.

On the other hand, when you don’t have enough iron, you could become anemic leading to weakness and shortness of breath.


Is too much iron in your blood – find out how you can detect

Choline in certain foods can get converted by bacteria into a substance called trimethylamine (TMA) that is associated with heart disease when it gets absorbed into your body and converted to TMAO. However, TMA conversion doesn’t happen in individuals without these types of bacteria in their microbiome.

We can see the TMA production pathways and many of the gammaproteobacteria that do this conversion.

What foods contain choline? Liver, salmon, chickpeas, split peas, eggs, navy beans, peanuts, and many others.

Before you decide to go full-on pescatarian or paleo, you may want to check if your microbiome is producing TMA with that salmon or steak.


To find out if you have TMA bacteria click below

TMA what the hell is it