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Bone Health
Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it's important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too [116]. Maintaining healthy levels of calcium, vitamin D are both key to maintaining healthy bones.
Calcium
Bone health and osteoporosis - When calcium intake is low or ingested calcium is poorly absorbed, bone breakdown occurs as the body uses its stored calcium to maintain normal biological functions. Bone loss also occurs as part of the normal aging process, particularly in postmenopausal women due to decreased amounts of estrogen. Many factors increase the risk of developing osteoporosis, including being female, thin, inactive, or of advanced age; smoking cigarettes; drinking excessive amounts of alcohol; and having a family history of osteoporosis [106].
Blood pressure and hypertension - Several clinical trials have demonstrated a relationship between increased calcium intakes and both lower blood pressure and risk of hypertension [98-100]. In hypertensive subjects, calcium supplementation appears to lower systolic blood pressure by 2–4 mmHg, whereas calcium appears to have no significant effect on blood pressure where it is already in the normal range [106].
Preeclampsia - Preeclampsia is a serious medical condition in which a pregnant woman develops hypertension and proteinuria, usually after 20 weeks’ gestation. It is a leading cause of maternal and neonatal morbidity and mortality, affecting about 5–8% of pregnancies in the United States and up to 14% of pregnancies worldwide. Studies suggest that calcium supplementation during pregnancy reduces the risk of preeclampsia [106].
Weight management - Several studies have linked higher calcium intakes to lower body weight or less weight gain over time. Two explanations have been proposed. First, high calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D. Decreased intracellular calcium concentrations in turn increase fat breakdown and discourage fat accumulation in these cells. Secondly, calcium from food or supplements might bind to small amounts of dietary fat in the digestive tract and prevent its absorption. Dairy products, in particular, might contain additional components that have even greater effects on body weight than their calcium content alone would suggest [106].
Health Risks from Excessive Calcium - Excessively high levels of calcium in the blood known as hypercalcemia can cause renal insufficiency, vascular and soft tissue calcification, hypercalciuria (high levels of calcium in the urine) and kidney stones [106].
Reference Ranges for Calcium:
Optimal Risk
US Conventional Units mmol/L or mEq/L 2.2-2.6 <2.2 or >2.6
Standard International Units mmol/L or mEq/L 2.2-2.6 <2.2 or >2.6
Testimonial
Full Testimonials...
These guys have done it & you can too....
Daragh Creagh (31)
Kerry
" What a great & successful 6 weeks with John. Have to say John was a brilliant support from the moment I reached out to him and all through the 6 weeks. Finally, I think I found something that works for me. My main thing was that I wasn’t going to go on a diet where I was hungry, and I definitely wasn’t hungry on this plan.
The meals are so tasty and there is a great variety.
It’s not just a diet, it’s a lifestyle change and a shift in your mindset & it has really changed my relationship with food and the choices I make. I enjoyed the accountability element too and the regular check ins were motivating and informative.
I’d recommend the 6 week program to anybody who is thinking about weight loss. I lost over 14kg in the 6 weeks and not only has it boosted my confidence I am now fitting into smaller sized clothes than before - previously 2XL/XL now; L!!"
Eva Moore (44)
Dublin
" From start to finish this was a great experience.
John and I spoke initially - he gave me a lot of time and we discussed where I was at with my eating habits, what I wanted to achieve and he told me about the program. This was before I had even signed up.
Once I signed up John stayed in regular contact. Always motivating never pushing. Any worries I had or if I fell of track he would bring me back with words of encouragement.
The recipes were so easy to follow and the weight started to fall off - while all the time I was enjoying what I was eating…..and I continue to do so even now the program is finished.
I was absolutely thrilled with the results and would recommend John and the program to any of my friends "
Henry Holdcroft (58)
Drogheda
" Hi. I'm 59 years old and in August this year I weighed 18 stone. I'm a roofer by trade so you can imagine how difficult things got for me carrying that weight around. No energy, out of breath, couldn't walk very far. So i came across John's website and gave him a call….after talking to him on the phone for about 20 minutes I decided to give this a go.. john gave me a food plan and I stuck to it for the six weeks. After 3 or 4 days I got used to the change in food and started to feel a little bit different the end of the six weeks I was down 2 stone and felt alot better. Six more weeks have gone by now and I'm now down to 14 stone. I'm eating completely different now than I used to and I feel great. I can walk 5k now 3 times a week with my wife.
Thanks john for all your help."
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ABOUT
Joanne O'Riordon (52)
Cavan
" I sent an email to John at Base nutrition in April 2023 and this was followed up with a courtesy call the next day. I had tried lots of fad diets, as lots of people do, with no success. My weight was just creeping up year on year even thought I was cycling 150 kms per week. I really felt this weight gain was affecting my cycling and slowing me down. I asked John what was different about his program and he explained the importance of protein and fibre to increase satiety from food leaving us less hungry.
So I filled my plates with really healthy food every day, I stopped being obsessed with calories and concentrated more in getting three healthy hight protein meals. And the weight dropped off! I reached my goal weight within 10 weeks and had a super summer of cycling, feeling lighter and fitter than I have done in years. I have recommended John to everyone who has asked about my weight loss. Sending that first initial email was the best decision I made in 2023. "
How it Works
Breeda O'Reilly (44)
Cavan
" From the inital call I was so clear on the changes I needed to make and my mindset was so much more optimsitic....my weight had been creeping up slowly and I had been putting thos down to age and hormones and I was feeling very low in motivation.
I found the program very good and easy to follow, and didn't feel hungry. Plenty of energy. My skin, hair and nails are in great condition from all the healthy proteins.
Also, my body feels very toned and no bloating.....the program has shown me that with the right plan and balance with my foods I get the results for my weight and so much more.."
Martin Morgan (45)
Dublin
" Hi John. Thought I'd give you an update. I have lost 12.8kgs and Louise has lost 12.5kgs. I had my blood tests done last Friday and then my consultation with the diabetic nurse yesterday. Because of Covid I have not had a check up since December. In December, my diabetic nurse and I spoke about the next steps in managing my diabetes. My HbA1C was at 58. Next step for me was injection as I was already on the max amount of oral tablets. My LDL cholesterol was high in December at 2.8 as you know diabetic patients need to be lower.
Yesterday my HbA1c was at 37 which is the lowest I have been since I was diagnosed in 2008 & cholesterol was at 1.5. The nurse said that her diabetic clinic is back up and running just over 3 weeks. Every one of her patients levels are out of control. I was the first patient since the clinic re-opened to have my medications reduced. I was on a combination of medications for diabetes and she is weaning me off them all slowly. Cholesterol medication is gone.
I am very happy and feeling great. Myself and Louise only started our lifestyle changes after that first call with you on 12th May. We struggled a bit early on as you know, but with learning from your coaching we ploughed on. We are on top of the world John and we owe it to you. Thanks a million "
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Julie Cooney (31)
Meath
" This was the best Weight Loss Program I ever did...and it worked for me due to the ongoing brilliant coaching & support from John. I learned so much about food, the mind & myself. The best part for me was....No tracking of food, no counting calories, no class to attend...just upload pics of your meals at the end of the day & let the skilled & experience coach do the rest! "
Tracy Swanton (44)
Dublin
" This was a life changing course-initially I thought another diet but that changed from the first call with John - he wanted to get to the core of my goals & what issues I was having around food. He helped me set very specific goals that really helped hone how I would go about it.
John’s approach with the food diary made me accountable for everything I ate - he was available for questions in between
Excellent course could not recommend him highly enough."
Terry Broderick (48)
Cork
" As a runner, I didn’t have a lot of weight to loose however I was finding it difficult to loose that 7-8 kgs. I would like to say John made it very easy for me to understand how and what to eat in order for my body to both function to the best of my ability while also ensuring I hit my target weight goal.
By being accountable sending him photos of my daily meals and plenty of assistance from John to make slight tweaks to my meals ensured I followed his advise to achieve my goal. With John it’s not about the BIG DIET it’s more about a lifestyle change in a gradual way. His website is of great assistance for meals and new ideas and he is always available when you are unsure. I would definitely recommend John.."
Laura Martin (32)
Dublin
" John and his 6 week program is fantastic. The continual support from his messages, videos and guidance is what helped me "flip the balance" and finally get the weight off me. His plan is very informative and you get the sense that he is invested in your weight loss journey. I am now finished with the 6 weeks but have continued to follow what he taught me and am down 21 pounds."
Kieran Moloney (39)
Wexford
" I'm delighted to share my positive experience with John from Base Nutrition who played a crucial role in my weight loss journey as a cyclist. His personalized approach not only helped me shed pounds but also ensured my energy levels remained optimal for both racing and training. The simple to follow meal recommendations were not only effective but also sustainable, making the entire process enjoyable. John’s expertise and guidance have significantly enhanced my performance on the bike. I highly recommend his services to fellow cyclists seeking a balanced and effective approach to weight management and energy optimization."
Helen Forest (49)
Wales
" I was surprised at how easy John’s six week program is. I have a busy life, and I dislike cooking so I was a little skeptical at the start. However, the ‘rules’ make sense and they are easy to incorporate into your life. I never felt hungry (or if I did John gave me advice on how to adjust my meals), and the weight came off steadily. Plus, I felt so much better! I was bloated and lethargic before, but this all changed once I was on the programme. Now, six months later, I’m still doing it.”"
Una Barry (51)
Cork
" My experience with Base Nutrition was very positive. In the initial 6 weeks, I had a tailored nutrition plan which helped me loose weight with regular feedback on the meals to ensure I was doing it right.
didn't feel hungry, I learned to satisfy my appetite with the right foods. In those 6 weeks I learned key habits around eating, excersize , mindset, hydration and sleep. These habits are still with me 6 months later and I continue to loose weight. I lost 10 lbs in the first 6 weeks and another 11 lbs since. I have never felt better.... it was one of the best decisions I have ever made."
Olivia Maher (65)
Kells
" I just wanted to say thank you for all your help and support over the past 4 weeks, I am delighted with my 16lbs weight loss , I feel great. There were times I felt wonderful and times I felt like throwing in the towel but no matter what, you were there motivating me. You supported me so well on this journey. Your expertise and kindness has motivated me and I will continue this weight loss journey. I will recommend you to everyone John."
Owen Kavanagh (58)
London
" I made the call to John last February. As I live in London, I thought this wouldn't work. However, I got a great response from John with all the positive attitude. I felt very confident after the initial call that this can be a complete lifestyle change for me with the support of John.
The meal prep and planning was the boost I needed.. The recipes for food prep made simple dishes more inviting and tasty, with all the nourishment I need for a happier healthier lifestyle
I followed the program for the 6 weeks, with the intent of loosing a lot of weight....which I did because of the plan and the support The weight loss was more suitable because of the plan and support.
The program has finished for me. But I'm still carrying on with the lifestyle that I got from the program. I've lost 3 stone & feel great with the help of the program "
Juliette Galway (48)
Dublin
" Before starting the program my eating was out of control with a lot of snacking between meals and I was struggling to get motivated.
Once I got started I was surprised at how quickly and easily I got into the plan. With a bit of planning the meals are tasty, filling and satisfying. Taking photos of my meals made me more conscious of what I was eating and definitely helped with keeping me on track. I found the program as a whole was very good. Its easy to understand and it makes sense. You get loads of support and guidance and I saw results very quickly. I now feel in control of what I'm eating and it was exactly the kick start that I needed. Thanks John."
Kevin Carroll (37)
Louth
" I found the service very good and great at tailoring the food plan options around my current likes and dislikes which allowed me to continue to make the right choices beyond the 6 week program. The lifetime access to tasty and healthy recipes was also a great perk of the program. Overall I found the coaching and initial call very helpful for me to me hit my goals..."
Edith Denieffe (53)
Cork
" I completed the 6 week plan. I found the support given by John invaluable. The initial consultation was very beneficial to get me started and John was available throughout the 6 weeks any time I needed support. The food plan is easy to follow and does no restrict your choices like other diet plans tend to do. The website is great for guidance and allows you to track your progress, which I found very motivating. I hit my target weight over the 6 weeks and have continued to use this plan as standard since, and I am extremely happy with the great results. I would recommend this plan to everyone looking for a way to change long term eating habits, rather than a quick fix weight loss solution, like so many other plans I have tried over the years. This is sustainable long term."
Olive Buckley (49)
Mullingar
" Hi John...Just a quick update to let you know that I am still going strong and that I have continued on and reached my ideal weight.
The habits I built over the 6 weeks and then having ongoing access to the App for the meals and to track my progress meant I found it easy to maintain the progress.
Thanks for all the positive and constructive feedback.
Olive
Bernie McGourty (64)
Letrim
" When I first contacted John I did not know what to expect, what I did know was I needed help with my weight and what foods would suit me.
On chatting to him I was really impressed. So helpful and encouraging.
Within a few days John sent various menu's to me. I looked at the menu's and started to to follow them. John had chosen these menus to suit me. I bought in all the required foods because as John had advised it is much easier to make proper nourishing meals when you have the ingredients to hand otherwise you may be tempted to eat something sweet to tie you over.
It was a little different for me at first preparing the different foods but it was not long until I got very efficient at it. Absolutely look forward to every meal. I find now I am not drawn to sweet foods as I was before I spoke with John. it was and still is so simple to make these lovely dishes... Low in carbs and high in protein which keeps me full for much longer.
It is brilliant and it gets much easier to stay with the foods that John prescribed and it makes it so much worth it when you see the pounds going down on the scales. Also I have alot more energy.
I tried many diets over the years but nothing ever worked like this one.
John is always there to help and advise if you have any queries.
Thank you John. I never would have done this without your input..
Ger Walsh (54)
Naas
" I came across Base Nutrition in 2022 and the initial call from John gave me great confidence in the program. Over the 6 weeks, I learnt lots about nutrition and the foods recommended were easy to obtain and prepare and very healthy and tasted good too! It was also great to be able to put the foods I was eating on the food diary and to have John's opinion and advice on them. Over a year later I still use what I learned on the course when shopping and cooking and have managed to reach my target weight "
Sandra Glover (34)
Northern Ireland
" I contacted John as I just couldn’t manage to lose weight by myself. I really needed the one to one coaching and this worked for me. The initial consultation helped me understand what foods I could and could not eat. When I had a set back John really encouraged me to keep me focused and determined. I have lost 1st 6lbs and I feel it’s improved my overall well-being both physically and emotionally. I would totally recommend this program, the one to one coaching works. "
Tommy Kelly (56)
Mullingar
" Thanks John for providing so much information and support throughout the year.
The dietary guidelines were so helpful and the advice on how to make the lifestyle changes made the journey so much easier and effective. I’m in a much better place right now and together with regular exercise I feel absolutely great. "
Laura Grannal (44)
Dublin
" I joined Base Nutrition in October and haven't looked back since. John is great for checking in to see how you are doing and always available to answer questions any time or day.
I never felt like i was on a Diet as the app has lots of recipes and food i never thought i would be able to eat. John taught me to fill up on good foods during the day to curb my hunger in the evening. I have done a number of fad diets through the years but this is by far the most sustainable program I have done.It has given me more energy and i feel my sleep is much better. I would highly recommend Base Nutrition to anyone looking to change their lifestyle for the better "
Carol O'Donovan (36)
Cork
" John was a great support for me throughout the 6 week period. He gives positive feedback and suggestions which help keep you on track.
His guidance around what types of foods to choose to ensure your appetite is met have stayed with me since finishing the program. John’s approaches it in a way which takes the complications out of food choices which really helped me when I was busy."
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