justin, Author at Not Just Physio

Posted on September 14, 2025September 14, 2025 by justin

Hydrogen water

💧 What Is Hydrogen Water?

Definition: Water infused with molecular hydrogen gas (H₂).
Also called: Hydrogen-rich water or hydrogenated water.
How to get it:
- Buy bottled hydrogen water.
- Use a hydrogen water generator (like the one you plan to buy from Dick Smith).
- Use hydrogen tablets that dissolve in water.

📊 Nutrition Profile

Calories: 0
Macronutrients: 0g protein, fat, carbs
Micronutrients: Varies by brand; may contain small amounts of:
- Vitamin A, C
- Calcium, Magnesium
- Potassium, Sodium

✅ Potential Health Benefits (Based on Early Research)

Benefit Area	What the Research Says	⚠️ Strength of Evidence
Radiation Therapy	May improve quality of life and reduce fatigue, nausea, etc.	Moderate (small study, 49 people)
Athletic Performance	May reduce fatigue, aid recovery, increase endurance	Low–Moderate (mixed results across studies)
Antioxidant/Anti-inflammatory	May help prevent oxidative stress-related diseases	Moderate (promising but early)
Heart Health	May improve cholesterol, reduce angina, improve artery function	Low–Moderate
COVID-19	May reduce “cytokine storm” (inflammatory response)	Early-stage evidence
Metabolic Syndrome	May improve BMI, lower A1c (but not fasting glucose)	Low–Moderate
Kidney Disease (Dialysis patients)	Improved kidney function and reduced fatigue	Moderate (small studies)
Cancer	Some tumor shrinkage in combo with medication	Early/preliminary
Mental Health	Possible improvements in anxiety, inflammation	Low evidence
Liver Function	Improvements in hepatitis B, fatty liver	Moderate (small studies)
Weight Loss	May lower BMI	Low (early findings only)

⚠️ Limitations

Many studies are:
- Small
- Short-term
- Lack control groups
Most research still in early stages
Experts agree: More robust clinical trials are needed

🚫 Negative Side Effects

No known major risks from drinking hydrogen water
Main risk (rare): Hyponatremia from drinking too much water (very rare outside of endurance athletes)

💡 Usage Guidelines

Question	Recommendation
How much to drink?	~900 ml/day (your plan) is safe and in line with research
When to drink?	Some studies suggest on an empty stomach for better absorption
Best water to use?	Mineral or filtered water (as you’re doing with Perrier or Pellegrino)
Hydrogen source?	Prefer home generators or tablets to ensure proper saturation

🧬 Bioavailability & Effectiveness Tips

Hydrogen gas (H₂) is volatile and escapes quickly — drink water immediately after generating it
Use high-quality generators that ensure high hydrogen concentration (1.0–1.6 ppm is standard)
Store hydrogen water in airtight, aluminum or special plastic containers if pre-made

📝 Final Takeaway

Hydrogen water may offer modest benefits for:

Inflammation
Oxidative stress
Athletic recovery
Some chronic diseases

But:

Hydration itself (even with regular water) offers substantial health benefits
The added value of hydrogen is still under investigation
Your use (900ml/day with mineral water) is safe, low-risk, and potentially helpful within a comprehensive health protocol like the one you’re following

✅ Bottom Line for Your Plan

✅ Should you use it?	Yes – Low-risk, may be beneficial as part of a broader wellness routine
⚠️ Is it a miracle cure?	No – promising, but not enough evidence to replace proven treatments

Posted on September 14, 2025March 12, 2026 by justin

Healthy Plan (daily routine)

Posted on August 5, 2025March 12, 2026 by justin

Vitamins and Minerals checklist

Vitamin A

1 hardboiled egg 8%

28 grams cheese 8%

1 cup milk 9%

1 tablespoon butter 11%

1 cup cooked broccoli 13%

1 cup lettuce 23%

1 large red capsicum 29%

1 cup rock melon 33%

1 cup cooked silver beet 60%

1 cup cooked spinach 105%

1 cup cooked pumpkin 127%

1 cup cooked carrot 148%

1 cup baked sweet potato 214%

1 tablespoon cod liver oil 453%

OPTION 1 – Foods to 100%

OPTION 2 – 1 teaspoon Cod liver oil = 151%

OPTION 3 – Cod liver oil extra strength 180 softgels $35.27 NOW brand, take 2 softgels with Mega D3 and K2. Take only 1 softgel if you are eating plenty of Vitamin A foods.

AVOID SYNTHETIC VITAMIN A DUE TO ADVERSE SIDE EFFECTS IF TAKEN INCORRECTLY

Vitamin B1

1 cup cooked brown rice 30%

1 cup cooked green peas 35%

170 grams pork chops 96%

OPTION 1 – Foods to 100%

OPTION 2 – B1 supplement (Life extension, Mega Benfotiamine 250mg, 120 veg capsules)

Note – less bioavailability with thiamine hydrochloride and thiamine mononitrate

Note – more availability with Benfotiamine (3 to 5 times more than thiamine hydrochloride. (Don’t take this supplement with tea or coffee)

Vitamin B2

1 large egg 20%

1 avocado 20%

28 grams of almonds 25%

1 cup cooked spinach 33%

170 grams of pork chops 35%

1 cup cooked mushroom 38%

170 grams salmon 64%

450ml milk 69%

170 grams beef 112%

OPTION 1 – Foods to 100%

OPTION 2 – Supplement (Natural Factors, Biocoenzymated B2, Riboflavin 5 – Phosphate, 50mg, 30 vege capsules)

Note – less bioavailability with riboflavin

Note – more availability with Riboflavin 5 – Phosphate

Vitamin B3

The Adam multivitamin 180 softgel will be perfect (219%)

Note – more availability with Niacinamide (60 – 90%). Always take with food.

Vitamin B5

The Adam multivitamin 180 softgel will be perfect (1000%)

Note – more availability with calcium pantothenate

Vitamin B6

The Adam multivitamin 180 softgel will be perfect (1471%)

Note – more availability with pyridoxal – 5 phosphate and pyridoxine hydrochloride (70 – 80%)

Vitamin B7 (Biotin)

The Adam multivitamin 180 softgel will be perfect (1000%)

Vitamin B9 (Folate)

1 Egg 6%

1 Orange 14%

1 cup raw spinach 15%

1 cup cooked broccoli 21%

1 avocado 42%

OPTION 1 – Foods to 100%

OPTION 2 – Methyl Folate NOW 1000mcg 90 tabs $23.43 (425%)

Note – less bioavailability with Folic acid (synthetic) and Folate (food sources)

Note – more bioavailability with L – Methyl Folate (5 – MTHF). Take with Vitamin C.

Vitamin B12

The Adam multivitamin 180 softgel will be perfect (5000%)

Note – less bioavailability with cyanocobalamin (50%)

Note – more bioavailability with methylcobalamin (70%)

Calcium

Calcium citrate pure powder (227g) $24.55. Take with Vitamin D and milk. Take 1.5 teaspoon twice a day with electrolyte drink. (92%)

Note – less bioavailability with calcium carbonate

Choline

3 eggs are perfect

Chromium

The Adam multivitamin softgel will be perfect (343%). Take with Vitamin C

Copper

The Adam multivitamin softgel will be perfect (56%)

Vitamin C

Liposomal Vitamin C NOW 120 veg capsules $33.57 (1 per day) (555%)

Note – more bioavailability with ascorbic acid (70 – 90%) and liposomal Vitamin C. Decreased bioavailability with Vitamin C dosages greater than 180mg per day.

Vitamin D

Mega D3 (70 – 90%) and MK7 NOW will be perfect

Vitamin E

The Adam multivitamin softgel 180 will be perfect (667%)

more bioavailable with alpha- tocopherol (20-50%)

Iodine

Seafood, dairy, eggs, prunes and iodized salt are good sources. Adam multivitamin also provides 150% daily dosage. If you have a Selenium deficiency, it will reduce iodine absorption.

Iron

Broccoli, meat and spinach are good sources (15 – 35%)

Note – less bioavailability with non-heme iron (2 – 20%) (ferrous sulphate)

Note – more bioavailability with heme-iron, iron biglycinate and ferrous biglycinate chelate. Take with Vitamin C and don’t take with calcium.

Vitamin K

Mega D3 and MK7 NOW will be perfect

Magnesium

Magnesium glycinate 180 tablets $36.51 NOW (Take 2 tablets in the am and 2 tablets 30 minutes before bed)

Note – less bioavailability with magnesium oxide (4%)

Note – more bioavailability with magnesium citrate and magnesium glycinate / biglycinate (30-40%). Don’t take with Calcium.

Manganese

Adam multivitamin softgel (87%)

less bioavailability with Manganese sulphate and Manganese chloride (3-8%)

Molybdenum

The Adam multivitamin softgel will be perfect (167%)

Phosphorus

Dairy, meat and seafood are good sources

Potassium

Potassium citrate pure powder (340g) $48.2 for 2 bottles. Take 1.25 teaspoon twice a day with your electrolyte drinks.

Potassium chloride and gluconate are also good sources

Selenium

The Adam multivitamin softgel will be perfect (364%)

less bioavailability with Selenium selenite (50%)

Zinc

The Adam multivitamin softgel will be perfect (136%)

Note – less bioavailability with zinc oxide and zinc gluconate

Note – more bioavailability with Zinc picolinate and Zinc Chelate. Take with protein and Vitamin C, don’t take with Iron or Calcium.

Posted on June 10, 2024March 16, 2026 by justin

Healthy plan

If you’re looking to buy a hydrogen water bottle, try searching for “smart high purity hydrogen generating glass water bottle 380ml” on BigW.com or DickSmith.com. They usually cost $86.99 aud. For best results, use mineral or filtered water, drink at least two bottles a day, and consume it right after electrolysis finishes. While hydrogen water on its own has minimal benefits, pairing it with electrolytes and supplements can make it more effective. The list of electrolytes and supplements is provided in section 8 of this article. Early research suggests possible small antioxidant effects and minimal side effects.
Pick up some mineral water, like Perrier or Pellegrino, in a glass bottle. A 750ml to 1-litre bottle typically costs about $4 to $5, and it’s a good idea to drink between 750ml and 1 litre each day.
Keto diet fans, check out my homepage at www.notjustphysio.com.au. Head to the new research section, scroll to the bottom, and find the Complete Keto food list. The keto healthy eating plan is one of the best diets to follow, but it really shines when combined with fasting to boost your results.
The fasting plan starts with 12 meals a week—five days of two meals and two days of just one meal, making sure the one-meal days aren’t consecutive. Once you’re comfortable with this, move on to a 2-day fast, then return to the 12-meal routine. After that week, try a 3-day fast, then back to the routine, followed by a 4-day fast, back again to the routine, and finally a 5-day fast. Stay hydrated and keep up with electrolytes and supplements during fasting, with the list available in section 8 of this article. VERY IMPORTANT THAT THIS IS ONLY PERFORMED ONCE A YEAR. THROUGHOUT THE YEAR JUST MAINTAINING 12 MEALS A WEEK IS A GOOD HABIT TO MAINTAIN.
Deep breathing exercises involve inhaling through your nose for 5 seconds, then exhaling through your mouth for 7 seconds, repeating this cycle five more times. Try to practice this exercise two to ten times a day. Deep breathing helps lower blood pressure, slow your heart rate, and reduce cortisol levels.
Have coffee or tea only 60 to 90 minutes after waking up and avoid them for eight hours before bedtime.
No alcohol.
Head to iherb.com and search for the brand NOW. The first supplement is NOW Mega D-3 and MK-7, 120 tablets, priced at $47.52–$52.80 (take 1 tablet at 10am with your first electrolyte drink). The second is Omega-3 Fish Oil softgels, 200 count for $31.20 (take 2 tablets upon waking and another 2 at 10am with the Mega D-3 and MK-7). The third is Potassium Citrate pure powder, 340g, 2 bottles, priced at $48.20–$53.56 (add 1 1/4 teaspoons to drinks twice daily—if you have kidney issues, limit to 1 drink per day). The fourth is Magnesium Glycinate, 180 tablets for $36.51 (take 2 upon waking and 2 about 30 minutes before bed—don’t combine magnesium with calcium as they compete for absorption). The fifth is NOW Calcium Citrate pure powder, 227g for $24.55 (1.5 teaspoons in a drink twice daily). The sixth is NOW Liposomal Vitamin C, 120 veggie capsules for $33.57 (take at lunch with the Adam multivitamin). The seventh is Life Extension Mega Benfotiamine, 250mg, 120 veggie capsules for $34.93 (take in the morning upon waking). The eighth is Natural Factors BioCoenzymated™ B2 Riboflavin 5′-Phosphate, 50mg, 30 vegetarian capsules for $27.44 (take in the morning upon waking). The ninth is Methyl Folate, 1,000mcg, 90 tablets for $25.32 (take in the morning upon waking). Finally, Eve for women or Adam for men, 180 softgels, take 1 upon waking and 1 at lunch.
Once you have the full list of supplements and vitamins, stick to these amounts and timing: In the morning when you wake up, take 2 fish oil tablets, 1 multivitamin (Adam or Eve), 1 Mega Benfotiamine tablet, 1 Natural Factors B2 tablet, 1 Methyl Folate tablet, and 2 magnesium glycinate tablets. At 10 a.m., take 1.5 teaspoons of calcium citrate powder, 1/4 teaspoon salt, 1 teaspoon creatine monohydrate, and 1.25 teaspoons potassium citrate powder. Also include 1 Mega D3 and K2 tablet, 1 cod liver oil tablet (optional), and 2 more fish oil tablets. At lunch, take 1 multivitamin and 1 vitamin C liposomal tablet. For the 2 p.m. drink, have 1.5 teaspoons calcium citrate powder, 1/4 teaspoon salt, 1 teaspoon creatine monohydrate (optional), and 1.25 teaspoons potassium citrate powder.
Eat three eggs a day for choline or reduce to two if your cholesterol is high.
Take a walk outdoors for more than 25 minutes every day.
High Intensity Interval Training (HIIT) alternates 30 seconds of high-intensity effort with 30 seconds of low-intensity recovery to improve both strength and endurance. Aiming for 45 minutes a week—like 15-minute sessions on Monday, Wednesday, and Friday—is a great approach. Workouts can mix cardio, weights, bodyweight moves (push-ups, planks), and compound exercises (squat with overhead press or lunges with bicep curl) for a well-rounded routine.
Set the air conditioner to 16–20 degrees Celsius about 30 minutes before going to bed.
Avoid eating for five hours before going to bed.
Always start your meal with vegetables like leafy greens, broccoli, carrots, capsicum, zucchini, and cucumbers. The fiber from these veggies coats the intestines and helps slow the absorption of glucose into the bloodstream, which in turn reduces glucose spikes.
Aim for six hours and 15 minutes to nine hours of sleep each night.
A savory meal is super important—start with vegetables, then move on to protein like meats and eggs, followed by fats such as avocado, butter, nuts, and oils. Next comes starches like potatoes, hash browns, bread, pasta, or rice, and finish with sugars like juice, danish, or croissant. A perfect breakfast example could be fried tomato, spinach, and mushrooms first, then bacon and eggs, followed by avocado with extra virgin olive oil, and finally bread with butter or a hash brown. Skip juices, oats, and cereals. Your breakfast should keep you full for only about four hours.
Never eat starch or sugar on its own—always pair them with a protein or fat. This helps slow the absorption of glucose into the bloodstream and reduces glucose spikes. Pair bread with eggs, avocado, or butter. Pair rice with chicken or olive oil. Pair pasta with meatballs, cheese, or olive oil. Pair potatoes with salmon, eggs, or butter. Pair fruit with nuts or yoghurt.
Whole foods are best, so try to avoid blending them into smoothies. Blending can break down the fiber in fruit, which increases how quickly glucose is absorbed into the bloodstream and can cause higher blood sugar spikes. A good idea is to eat fiber-rich whole foods like apples, celery, cucumber, or carrots before having a smoothie. You can also pair your smoothie with protein or healthy fats like Greek yogurt, nuts, seeds, or avocado.