January 22, 2026
Freedom Bulletin 314
In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .
Dietary fibre plays an important role in lowering low-density lipoprotein (LDL) cholesterol.
The liver is central to cholesterol regulation because it produces cholesterol, removes LDL from the blood, and converts cholesterol into bile acids.
Soluble fibre supports the liver in reducing LDL cholesterol.
One of the main mechanisms involves bile acid excretion.
Bile acids are produced in the liver from cholesterol and released into the small intestine to help digest dietary fats. Normally, most bile acids are reabsorbed and recycled back to the liver.
Follow the link to read the full bulletin. . .
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates