Health & Wellness at Optimum Level

We look in the mirror every day. 👀

We check how we look, make adjustments, and move on.

We’ve also become used to measuring other aspects of our health:

👣 Daily steps
⚖️ Weight
😴 Sleep
❤️ Heart rate
🩺 Blood pressure

We already have a habit of checking and measuring.

So why do we still guess about our nutritional health?

Is it because we don’t know how to measure it?

Now, there’s a way.

🧬 PRYSM iO measures your skin carotenoid level non-invasively in just 15 seconds using Raman spectroscopy.

Because when it comes to health, guessing isn’t measuring.

Measure. Understand. Adjust.
Then measure again.

Your body gives you information. The question is: are you measuring it?

The 8 Foundations of Health — in priority order

1. 😴 Sleep — the body’s primary recovery system
2. 🥗 Nutrition — gives the body the raw materials and energy it needs
3. 🚶 Movement — keeps muscles, bones, heart, brain and metabolism functioning well
4. 💧 Hydration — essential for virtually every bodily process
5. 🌬️ Breath — oxygen, nervous-system regulation and stress management
6. 🧠 Thoughts — mindset, emotional wellbeing and how we respond to life
7. ❤️ Community — meaningful relationships, connection and belonging
8. 🔥 Passion & Purpose — having something meaningful to live for, learn from and contribute to

A more memorable version

Sleep → Nutrition → Movement → Hydration → Breath → Mind → Community → Purpose

Or, in a more CaryDotLam-style message:

Health isn’t built from one magic pill.

It is built from the foundations we practise every day.

😴 Sleep well
🥗 Eat well
🚶 Move well
💧 Hydrate well
🌬️ Breathe well
🧠 Think well
❤️ Connect well
🔥 Live with purpose

Take care of the foundations, and you'll have something strong to build on.

The 5 Nutritional Pillars of Longevity 🧬

1. Protein — Build & Preserve
Supports muscle, strength, repair and healthy ageing.

Think: eggs, fish, dairy, beans, lentils, tofu, nuts and seeds.

2. Omega-3 — Protect & Support
Important for heart, brain and overall cellular health.

Think: oily fish, algae, chia, flaxseed and walnuts.

3. Fibre — Feed & Protect
Supports digestion, blood sugar control, cholesterol management and a healthy gut environment.

Think: vegetables, fruit, whole grains, beans, lentils, nuts and seeds.

4. Probiotics — Nourish the Gut
Helpful microorganisms that can support a diverse and balanced gut microbiome.

Think: yoghurt, kefir and fermented foods.

5. Polyphenols — Defend & Protect
Plant compounds associated with antioxidant and anti-inflammatory effects.

Think: berries, colourful vegetables, green tea, coffee, herbs, spices, cocoa and extra-virgin olive oil.

The bigger picture

Longevity isn’t about finding one magic food.

It’s about giving your body the right building blocks — consistently, for decades.

Protein. Omega-3. Fibre. Probiotics. Polyphenols.

Eat for today.
Nourish for tomorrow.
Age with strength.

Is there any additional benefits by adding one clove into a black coffee drink?

Yes — adding one clove to black coffee is generally safe for most people, and it may provide a small nutritional benefit, but it’s not a magic health booster.

☕ Coffee + 1 clove: what might it do?

1. Adds antioxidants
Cloves are particularly rich in eugenol, a plant compound with antioxidant and anti-inflammatory properties. Coffee itself is also a significant source of polyphenols. Combining them adds another source of plant compounds.

2. May support digestion
Clove has traditionally been used to support digestion and reduce feelings of bloating or stomach discomfort. However, evidence for meaningful effects from just one clove in coffee is limited.

3. May have antimicrobial properties
Eugenol has demonstrated antimicrobial activity in laboratory studies. That doesn’t necessarily mean drinking clove coffee will produce a measurable antimicrobial effect in the body.

4. Potentially helps with blood-sugar control
Some research suggests compounds in cloves may influence glucose metabolism and insulin sensitivity. But again, the amount from one clove is small, so it shouldn’t be considered a treatment for diabetes or insulin resistance.

5. It makes coffee more interesting without adding sugar
This may actually be one of the most practical benefits. If you enjoy the flavour, clove can give black coffee a naturally warm, spicy taste without calories or added sugar.

One important point

Don’t assume “more cloves = more health benefits.” Clove contains concentrated eugenol, and consuming large amounts—particularly clove oil—can be harmful. One whole clove occasionally or daily is a very different proposition from taking concentrated clove preparations.

Also, if you have acid reflux, a sensitive stomach, or take medicines that affect blood clotting, it’s worth being more cautious with regular/high clove intake.

My take: If you enjoy it, one whole clove in your black coffee is a reasonable little habit. Think of it as a flavour + small antioxidant boost, rather than something that will dramatically improve your health.

And interestingly, if you’re thinking about this from your antioxidant/health-measurement perspective, the bigger picture is still your overall diet and lifestyle—not whether one particular ingredient is added to coffee.

The key idea is that 80+ should not be the time we start preparing for ageing — it is the time when the preparation pays off.

The 4 things we need to protect as we age

1. Muscle 💪 — Build before you lose
Muscle mass and strength naturally decline with age.
Prepare by:

* Strength training 2–3 times a week
* Eating enough protein
* Staying physically active every day
* Practising getting up from a chair, climbing stairs and carrying things

2. Sleep 😴 — Protect your recovery
Sleep patterns often change with age, and poor sleep can affect memory, mood, immunity and physical recovery.
Prepare by:

* Keeping a regular sleep/wake time
* Getting daylight and movement during the day
* Limiting caffeine late in the day
* Creating a relaxing evening routine
* Addressing persistent snoring or sleep problems with a healthcare professional

3. Balance 🧘 — Train before you need it
Falls become a major concern as we get older. Balance is a skill that can be trained.
Prepare by:

* Walking regularly
* Practising single-leg balance safely
* Tai chi, yoga or similar exercises
* Strengthening your legs and core
* Improving vision and reviewing medicines when appropriate

4. Bone density 🦴 — Build your reserve early
Bone becomes less dense with age, increasing fracture risk.
Prepare by:

* Weight-bearing exercise such as walking, stair climbing and resistance training
* Adequate calcium and vitamin D
* Adequate protein and overall nutrition
* Avoiding smoking and excessive alcohol
* Discussing osteoporosis risk and bone-density testing with your healthcare professional when appropriate

The bigger picture

Don’t wait until 80 to ask:

“How do I keep my independence?”

Start much earlier.

Build muscle.
Protect sleep.
Train balance.
Strengthen bones.

Because the goal isn’t simply to live longer.

The goal is to stay strong, mobile, independent and capable for as long as possible.

And one important nuance: these four areas don’t necessarily have to “go downhill” dramatically after 80. The rate of decline varies enormously, and regular exercise, good nutrition, sleep and appropriate medical care can make a meaningful difference.

Insulin Sensitive vs Insulin Resistant

It’s not just about your blood sugar.
It’s about how well your body responds to insulin.

🟢 When you are insulin sensitive

Your cells respond well to insulin.

Insulin acts like a key, helping glucose move from your bloodstream into your cells, where it can be used for energy.

Your body generally needs less insulin to keep blood glucose under control, and your pancreas doesn’t have to work excessively hard.

Healthy insulin sensitivity = efficient glucose management.

🔴 When you are insulin resistant

Your cells don’t respond as effectively to insulin.

The insulin key is still there, but the cells become less responsive. Less glucose enters the cells, so the pancreas produces more insulin to compensate.

Initially, blood glucose may still appear normal because the body is producing extra insulin. But over time, the pancreas may struggle to keep up.

This can contribute to:

Insulin resistance → higher insulin levels → rising blood glucose → prediabetes → potentially type 2 diabetes.

🔑 Think of it this way

Insulin is the key.
Your cells are the doors.

With insulin sensitivity, the key works easily.

With insulin resistance, the lock becomes harder to open — so your body needs more insulin to achieve the same result.

🌱 The good news

Insulin sensitivity can often be improved.

Regular movement, resistance exercise, maintaining healthy muscle, eating more fibre-rich whole foods, reducing excessive ultra-processed foods, getting enough sleep and managing chronic stress can all support better metabolic health.

And remember:

Don’t only ask, “Is my blood sugar normal?”

Ask the bigger question:

“How hard does my body have to work to keep my blood sugar normal?”

Keep Learning! Keep Sharing.
— CaryDotLam

Curcumin + Boswellia serrata is a sensible combination to consider for joint support, particularly where osteoarthritis (OA), stiffness and low-grade inflammation are involved. But I’d think of it as symptom support rather than a treatment that repairs damaged cartilage.

How do they work together?

Think of them as attacking inflammation from different angles:

1. Curcumin — the turmeric component

* Curcumin can influence several inflammatory pathways, including pathways involving NF-κB and inflammatory cytokines.
* Research suggests it can reduce joint pain, stiffness and functional limitations in some people with OA.
* It also has antioxidant activity, which may help reduce oxidative stress around tissues.

2. Boswellia — Indian frankincense

* Boswellia contains boswellic acids, particularly compounds that affect the 5-lipoxygenase inflammatory pathway.
* Studies suggest it may help with pain, stiffness and joint function, particularly in knee OA.
* Some standardized Boswellia extracts have shown benefits at relatively low doses.

Together:
Curcumin + Boswellia may provide complementary anti-inflammatory effects. There are clinical studies suggesting combinations can be useful, although the evidence isn’t strong enough to say that the combination is definitely better for everyone.

Interestingly, a 2026 systematic review found evidence supporting Boswellia for improving pain/function in mild-to-moderate knee OA, while modified curcumin preparations appeared particularly useful for pain. However, the authors said the evidence for combined formulations still needs more research.

Who might benefit?

I’d particularly consider it for someone with:

* Knee osteoarthritis
* Mild-to-moderate joint pain
* Morning stiffness
* Stiffness after sitting or inactivity
* Age-related joint discomfort
* Reduced mobility associated with OA
* Someone wanting a non-NSAID option to discuss with their healthcare professional

It may be less useful for a purely mechanical problem, such as an acute ligament injury or a joint problem that needs surgical/orthopaedic assessment.

And importantly, supplements don’t replace the basics: strength training, maintaining a healthy weight, regular movement and appropriate physiotherapy/exercise remain much more important for long-term joint health.

How much per day?

This is where the label matters enormously because “500 mg curcumin” and “500 mg turmeric extract” are NOT necessarily equivalent.

Research has used a wide range of preparations and doses.

A reasonable evidence-based range is approximately:

Curcumin:
➡️ Around 500–1,000 mg/day of a standardized/bioavailable curcumin preparation

Boswellia serrata extract:
➡️ Around 150–500 mg/day, depending heavily on the extract and its standardisation.

For example, clinical trials have used 250 mg/day Boswellia + 168 mg/day curcumin in a combination product, while another recent trial used 250 mg Boswellia + 500 mg curcumin + other ingredients.

There isn’t one universally established “correct” daily dose.

One important point: absorption

Plain curcumin has relatively poor absorption.

That’s why some products use enhanced formulations or ingredients such as piperine (black pepper extract), phytosome technology or other delivery systems.

So I wouldn’t simply choose the product containing the largest number of milligrams.

A standardised, clinically studied extract can be more meaningful than a high-dose generic powder.

How long before judging whether it works?

Don’t expect it to behave like an ibuprofen tablet.

For chronic OA symptoms, I’d generally assess the response over about 6–12 weeks, rather than judging it after two or three days. Several trials have evaluated outcomes around 12 weeks.

Safety — worth knowing

Boswellia appears reasonably well tolerated in studies, including doses up to 1,000 mg/day for periods of several months, but long-term evidence is still limited.

Curcumin can cause stomach upset, nausea or diarrhoea in some people.

I’d be particularly cautious about supplementation if someone:

* takes warfarin or other blood-thinning/antiplatelet medication
* has gallbladder/bile-duct problems
* has significant liver disease
* is due to have surgery
* takes several prescription medicines

Because supplements can interact with medicines, it’s worth checking the exact product and medication list with a pharmacist or doctor. NCCIH also notes that evidence for Boswellia is promising but not yet strong enough to establish it as a treatment for a medical condition.

One interesting caveat: a new 2026 randomized trial of a combination containing 500 mg curcumin + 250 mg Boswellia (along with MSM, pine bark and piperine) did not find it superior to placebo for knee pain after 12 weeks. So I’d describe the evidence as promising but mixed, rather than saying the combination definitely works.

Sugar — one of those foods that gets painted as either a villain or something we desperately need. The truth is more nuanced. 😄

🍬 Is sugar good or bad for us?

Sugar itself isn’t inherently poisonous or “bad”. Glucose is an important fuel for the body, particularly the brain and muscles.

But there is an important distinction:

* Naturally occurring sugars — such as those in whole fruit, vegetables and milk — come packaged with nutrients and, in fruit and vegetables, fibre. We don’t need to eliminate these.
* Free sugars — added sugar, plus sugar in honey, syrups and fruit juice — are the ones we should limit. Too much is associated with excess calorie intake, weight gain and tooth decay.

🧠 Can we live without eating sugar?

Yes — we can live without eating added sugar.

In fact, we don’t have a nutritional requirement to eat table sugar, sweets, cakes, biscuits or sugary drinks.

The clever bit is that your body can obtain glucose from carbohydrates such as wholegrains, beans, vegetables and other starchy foods. Your body can also make glucose when necessary from other nutrients.

So:

We need glucose → but we don’t need to eat sugar to get glucose.

That’s a really important distinction.

How much is reasonable?

In the UK, the recommendation for adults is no more than 30g of free sugars per day — roughly 7 teaspoons/sugar cubes.

And remember: that’s a maximum recommendation, not a target.

For example, eating an apple isn’t the same nutritionally as drinking apple juice, even though both contain sugar. Whole fruit retains its structure and fibre, whereas juice counts as free sugar.

🌱 A simple way to think about it

Don’t fear sugar.
Don’t feed sugar.
Understand sugar.

We don’t need to eliminate carbohydrates or naturally occurring sugars.

What we can comfortably live without is added/free sugar.

And perhaps the bigger health lesson is this:

Your body needs glucose. Your body doesn’t need cake. 😄

If you’re thinking about this from a healthy ageing/healthspan perspective, the really interesting question is actually what happens inside the body when we consistently eat too much sugar — including insulin, glycation, inflammation and ageing.