 Welcome back to Why In The Morning. My name is Jorma Chache. You are watching the Y254 channel, the one and only best youth channel, the whole of Nairobi's town, Karebunisana. And this is particularly the health segment, which we call health on Monday. And right now we want to welcome a young man by the name of Kaleb Urege, who is a lifestyle and fitness coach. And actually, lifestyle also includes things like wellness. And we'll discuss a little bit about wellness when we get there and a little bit of nutrition as well. And so the reason why we've chosen to discuss this particular topic is because in the past month, we've had three permanent deaths with three very famous people within the country who've died from cancer. And actually, you know, these are people who have been documented. What about the deaths which have not been documented? What about the people who've died from cancer and it's not been documented? Or are the illnesses and it's not been documented? And so what we want to do today is to kind of reach out and to talk about how to prevent certain diseases and how to keep ourselves healthy and how to live our best lives possible through wellness and through fitness and through nutrition. And right now, Karebunisana meet my friend Kaleb Urege. Hello, guys. I'm Kaleb Urege. I'm 24 years old. So what I do, I do fitness and lifestyle. I'm over a fitness and lifestyle coach. I deal with... I help people embrace their fitness lifestyle in everything, in their lives, the diet beat and their physical activity because a lot of people are slacking off in physical activity. I don't know it's because of ignorance or laziness or something, but that's what I majorly do to put it out there in the limelight for all of us to, at least to be able to get everything of what it entails. Yeah, so... Karebunisana. Thank you so much. Okay, so we've got the right man of stage with us today. Same there? Yeah, definitely. Okay. And before we start, can you please tell us a little bit about how long you've been practicing lifestyle and wellness and nutrition and then also tell us about where you've been doing this? Okay, so fitness and nutrition. First, I studied it in school for four years in Kenyatta University. I did something, a Bachelor of Science in Sports Science and it's all about physical activity, it's all about nutrition and just how the human body works. And so I've been practicing it for not so long, let's say an year and I've been able to learn a lot, especially the diet beat and I can say it's really encouraging that to see, because a lot of young people now are in that direction. You can see now in Kenya, like in the western world, it's really embracing the fitness aspect of it. Like you can find this gym called the Easy Gym. The Easy Gym? Yeah, Easy Gym, it's in here, it's in a lot of places. It has come up. Oh, it's like a gym franchise. Exactly, exactly. So I think fitness in Kenya has been impressed more compared to let's say five, ten years back and that's a very good thing. And that's why people in the past didn't know something about sports science existed. I can tell folks I'm doing sports science and they're like, what's that exactly? So I think fitness has been impressed more. And yeah, so basically I just do fitness. Yeah, I've done it for a year. You've done it for something like a year? Yeah, something like a year. All right, a terrible sign. And before we go any further, you guys, I'd like you guys to know if you've got any questions. I did post one up there. And how important is fitness to you? How important is nutrition to you? And what can we do to reduce diseases like cancer or any other diseases which may be less or which may be minor to that? And the way you can do that is hashtag why in the morning, hashtag help on Monday at joy underscore mochache at Y254 channel. And you can do that on Twitter and Instagram and also on Facebook, Karibanesana. Once again, let's continue with this discussion. So, okay, well, we're talking about nutrition. Like I mentioned before, we've lost people. Yeah, that's true. Like Bob Collinmore and Ken O'Coth. And it's also Joyce Laboso and it's all due to cancer. And I know right now we can't focus on only cancer because people are dying from other things as well. But these are the documented cases. But the people who've been dying from cancer as well and they've not been taken to the newspaper, the stories have not made it to the news. And what we're talking about such a big disease like this, I know it can be hard, you know, to say that, oh, by the way, this is what you can eat to prevent cancer or this is the exercise you can do to prevent cancer. I know we can't give exact measures, but maybe when it comes from an aspect of nutrition, what are some of the foods that we can eat, especially when we're starting to detox our bodies, that now we want to take care of ourselves? The first step is to detox ourselves, right? Yeah, true. What can we do when it comes to detoxing our body? And please kindly start by defining detox. Okay, so, as you've said, detox, it immediately is removing the toxic out of the system. Okay. Yeah, so basically there are some types of food which does that because it actually helps improve the immunity and stabilize the metabolism of the human body. And so some foods you can take is things like, so there's beetroot. Beetroot really helps the blood especially. And there's lemon, there's avocado, there's banana. Beetroot, lemons and avocado. It's majorly about the vegetables and a lot of water. Yeah, because it helps reduce the toxinity of your body. Right. Yeah, so basically it's more vegetables and water, yeah, and fruits. You should take a lot of fruits. Yeah, we try, we try to minimize a lot of solid food because... What are solid foods? When you try, so solid, okay, when you detoxing, you're being advised not to take much of, let's say just normal food like rice or garlic and stuff. Just take something light that will help your body to stabilize fast well. You get it to get rid of the waste because during digestion, let's say you've taken, let's say rice or garlic. Definitely they contain a lot of, like it will take time for them to be digested and stuff. And so when you do detox, the system must be fully functional and so to enable it to, at least to fast detox, it takes like two days to detox your whole system. Really? And then now from there, at least, you can start on the diet, the loss of diets and stuff. Okay, it only takes about two days to detox your body? Two days for your system at least to be clean. And then now from there, you can now use diets. Okay. So you start small, you don't go, at least you start with something light, as you go further like that, yeah. So, yeah, please go on. So if you're trying to lose weight or even gain weight, because for some people, they try to gain weight. And by gain weight, I say it's more of lean mass, not fats and stuff. So if you try to do that, after you detox, it will be very helpful because your system is not clean, you know? And now it will be fully functional, yeah. And so it will respond very quickly, yeah, exactly, yeah. And well, that's very interesting. I'm glad that, you know, it's interesting to know it only takes about two days to detox your whole system. And so, and you've said that it takes vegetables and fruits to do that. Yeah. What happens after we detox our body when it comes to now taking the next step into taking care of our lifestyles and our wellness? What's the next step after detoxing? So after detox, what you should observe now is, is about now the diet. Yeah. And what you take in your body. Okay. You should do, some people detox because of basically alcohol. They ruin their system. So there's alcohol, there are a lot of drugs which ruin your system. So detox helps in stabilizing as I've said. And so after that, you should be very keen to what you take. Let's say like diets, you start, as I said, you start light. So you basically do more natural and organic because, you know, these days in, in Kenya, we have a lot of inorganic foods. Like you had these, mercury and sugar. And something like that. They are the way they're putting things in our needs. Exactly. Exactly. Also in Maze. So you find that when you go natural, because actually when you walk in, in Nairobi right now, you'll see a lot of fast foods, a lot of fast foods. And that's very unhealthy. And many people actually, let's say if, if you're working from 8 to 5 and you don't have time for lunch, you just, you just order. Right now, there's Uber Eats and, and everything. I kind of say fast food is kind of a lazy man food cause, why should, yeah cause it's just there. It's just there. You just walk a kilometer and you find fries there. Yeah. So I think it's, it starts with you. Yeah. Like if you want to keep healthy, it starts with you. Like what do you choose to eat? I think you should go more to the natural side of it. A balanced diet. Let's say you should have protein, carbs and fruit, especially a fruit. A banana just costs. Of course. Of course. Because I know our audience members also want to keep up. Okay. Protein, carbs. Yeah. Protein, carbs and fruits. Okay. Proteins. Yeah. Proteins. Can you name maybe one or two and then carbs, name one or two. So proteins, we have plant proteins and we have animal proteins. So plant proteins basically things like beans, lentils, jahi, animal proteins, things like meat, red meat, there's white meat, yeah, there's milk. But about protein, we know that we've had rumors that red meat can cause lifestyle diseases. Even cancer. Yeah. Exactly. And that is actually true. To digest red meat, the body takes at least four days. Three to four days. Yeah. What? Exactly. So if you take red meat, I think you... Can I digest that? Okay. Let me digest that fact. Okay. Red meat takes about four days for the body to digest. Exactly. Exactly. So it's very unhealthy. For you to take red meat each and every single day. Wow. Exactly. Okay. So if you eat red meat on Monday, Tuesday, Wednesday, Thursday, it's still in the stock. Yeah, exactly. Exactly. It's gone. Yeah, but something like beans, beans take 30 to 40 minutes. Stain the body. Yeah. So that's protein. Then there's carbs. So carbs, something like rice. There's ugali, there's chapati. Yeah. Then from there, we have veggies. Yeah. Spinach, skumawiki. At least we all know that. Yeah. And then water. Water is very important, especially in digestion. It helps because honestly, a percentage of a body contains a lot of water, right? Yes. The plasma and stuff. So there's no way food will be digested if you don't have water. Of course. And if you... And that's what causes a lot of things like maybe diabetes because if you don't take water, it will strain some of the systems in the body. Yeah. Exactly. Strengthen the system. Yeah. I also hear that water works as a lubricant within our body. Exactly. Exactly. So a lot of things need water in order to work properly. Exactly. And you know, there's an interesting thing you've said about water. And when we were talking about water, there's something I've heard many times from friends, family, imaginable. There's no trace to it. They can't take more than a glass, as in there's... You understand what I'm trying to say? Yeah, I get it. I've even been asked. I've been asked because I take two liters of water a day, compulsory, mandatory. It's just a habit. And I've even been asked, how can you drink all that water? Like, how is it possible? It tastes like nothing. Let's say, what do you drink? Let's say, you know, chai or soda or something. So what do you say? Like, ooh, how important can water be? And is there a substitute for water? And how can we make water less boring? Okay, so I... Because I know people do not like the taste. It tastes like nothing. There's no substitute for water, definitely. Yes. That's why it is water. Yeah. So you can substitute water and soda. Soda is very carbonated. It's very unhealthy. And sugar. Definitely, and sugary. Yeah, so I think if you want to take a lot of water, I say, you just exercise. Trust me, if you jog a kilometer or two, you will take a lot of water. So, plus water comes in handy with a balanced diet. So if you eat healthy, your body will want water. You get it. Yeah, so if you take fast food, chip or soda, definitely, water is healthy. You will not take water. Yeah, but if you take a balanced diet, trust me, you need water. You need water. Yeah, your body will just need water. Yes. And you know, there are these fours that we get on WhatsApp. I know you've gotten them. I couldn't have tried just the pasta. Sometimes we read the first two lines, we're like, ooh, in a bowl. But then it has facts like things like, if you love your stomach, don't eat cold food. If you care for your eyes, wear sunglasses, things like those. And so, there's also another one that says, you know, if you care for your stomach as well as your digestion, drink water at an appropriate time after eating. What's an appropriate time for drinking water after eating? Because I do understand that it is important to drink water at an appropriate time after eating, because what happens is if you eat water, if you eat water, if you eat water, if you eat water, if you eat water, if you drink water at the wrong time, what happens is digestion just doesn't go well. Exactly, exactly. So, basically, if, not if you drink water, actually, if you drink cold water after eating, you know your system needs a particular temperature and optimum temperature for digestion to take place. So, if it's a mass you take water just right after eating, you should take warm water. At least it will keep the temperature optimal. So, if you must take water after eating, you should take warm water. And if not, just take water 30 minutes after eating. Okay. Exactly. Let's get into the serious stuff now. We've talked about nutrition. Let's talk about wellness and lifestyle, because right now we're trying to talk about preventative measures in order to live a lifestyle that is longer in order to reduce diseases. Once again, I said, the things we're talking about today is not, we can never decide that we can't get cancer. What we're trying to do right now is to kind of just give you guys a basis on how you can live a longer and more comfortable life. But nonetheless, you can still get cancer somehow, someway. If it's in your destiny, I don't know how to put it. But let's say when it comes to wellness and lifestyle, what is the difference between wellness and lifestyle, first of all, because I hear people using the term interchangeably, they interchange the terms and be like, oh, wellness and lifestyle, what is it? So wellness is, it entails a lot of things, both mentally, emotionally. Yeah, it's like how your body's designed to work. Let's say, let's get to the mental bit of it. Let's say there are some aspects that can make you, I don't know, let's say things like depression. Yeah, you can be too much depressed until you get to a point that it has gotten to you. It's mental now, you get it. So wellness is more being stable, being stable both emotionally, physically and mentally. And then of this lifestyle, lifestyle is, I think it's all rounded, it's what surrounds us. Like I can talk about the human body, we are prone to these genetics, there is environment, and now there is how we live, get it. Of course, we can't control genetics and our environment. Maybe that's how one day we see Ocha, like Meru, just go somewhere where there is good weather and everything. Yeah, but of course you won't work, so you'll definitely die. Yeah, but something like you can control how you live. That's by how you eat, and yeah, exactly, basically. Okay, so I've talked about how you eat. I'm interested in the wellness and lifestyle part because exercising is something that we're grasping. And I've noticed a lot of Kenyans, and I'm so glad about this, wherever you go nowadays, you know, I say when I say, I do not go exercise, wherever you go shopping, whether it's in a shop, even in secondhand places, you find a lot of exercise tools being spread out. So you can see that people are finally embracing a healthy lifestyle, a lifestyle of being able to exercise, a lifestyle of taking care of the bodies and, you know, making sure that they're well. And when we talk about the importance, can you please give your expertise about the importance of exercise, particularly being active within the body when it comes to preventative measures of diseases? Okay, so being active or other physical activities, they help the body, it relaxes the body, it reduces stress, definitely. And there's something about exercise and sleep. Exercise really helps sleep. And sleep is really important in disease prevention. Life, let's say, yeah. In sleep, we have four stages of sleep. There's stage one, two, three, and the REM sleep. So in stage three and four, that's where the immunity is being restored. You get it. And to attain stage three and four, you have to get really good sleep. Yeah, that's why we are told to have at least six to eight hours of sleep a day. And that's very true because for stage one, two, three, and four, it's a cycle and you have to go through that cycle three to four times a night. Yeah, so if you sleep, if you are... Some people say, they say I'm an evening person, I'm a morning person. I'd actually prefer the morning person because if you wake up at 4 a.m., that's really okay because women are not famous. But if you wake up, let's say later during the day, you've slept at like, let's say at midnight or one. That's very unhealthy because you find the body deep sleep majorly in Anzanga from 11 to 1 a.m. And that's where the immunity is restored. Do you know, the body has, it has the cancer cells. We all have cancer cells and the cancer suppressing cells. So the cancer cells are always inactive, but the suppressing cells are active. And that's what keeps us from getting this disease. And so you find that if we don't get enough sleep, we will trigger the cancer cells. And the cancer suppressing cells will become inactive and now that's where we are prone to get this. And so sleep is very important when it comes to disease management. And this can be acquired. If we don't have enough... Let's say if you're going through insomnia, exercise will help because definitely you'll be too tired. You'll just have to sleep. I was actually going to bring up the issue of insomnia and people who are not able to sleep at all. Yeah, so insomnia comes through a... I think being... if you're being glued too much on the telly on our phones these days, there's something we call melatonin which is, it's a hormone produced in the brain which tells you what time to sleep. So if... And it's normally produced when there's a lot of darkness in the room and the body has a sleeping pattern. So if you've established your sleeping pattern, let's say it's 1 a.m., definitely there's no way to sleep at all. Your body will not produce this hormone. And so I think it's... it's basically... our talk on insomnia, it's basically... I think they wanted it for them themselves actually. And how to prevent it, you can now start more by the exercise bit and at least change your sleeping pattern. Just try at least by 11, if it's latest, just be in bed. Yeah, and at least that way. And you know when we're talking about lifestyles of people not being able to sleep, I can't talk about the lifestyle of the people who pass away because that would be quite disrespectful. But how to maybe when it comes to sleep and people who are very busy, let me put it that way, people who are prominent and busy and they don't have time for enough sleep or they don't have time for exercise or things like that. And you know, certain times you hear they get heart attacks or they get strokes or there's that kind of that comes along. I don't know. And I've actually come across people that say that more than four hours of sleep makes you a lazy person. Can you please debunk that myth? Okay, I can say you don't have time to sleep or exercise because we were, okay, the human body, it has to sleep, definitely. As like it's something, it's like eating with J. You can stay without food, definitely. The body will not work well without sleep. Yeah, so you just have to sleep. The first bit. And this is coming from people who've read from Bill Gates, Steve Jobs, people who reportedly used to sleep for about four or five hours only. And so people are following that trend. How dangerous is that trend? It's very dangerous because it can cause a lot of lifestyle decisions because as I said, sleep helps the immunity. So such people are prone to, they have very low immunity and they are prone to a lot of diseases. And then also you've said something about they don't have time for exercise. You can't miss, let's say, 20 minutes of your time. Let's say you're in the office, of course, definitely. Let's say you're walking into the fourth floor. There's a staircase, definitely. You can just take, let's say, 10 minutes of your time. You just at least joke through them. That's exercise. It helps with the, let's say, the heart rate in a puncture heart rate and that's what reduces cholesterol in the body. When your heart rate is very high and it can be attained by skipping the skipping rope, this jogging, exactly. So I don't think you can miss, let's say 30 minutes of time to exercise a day. And 30 minutes is enough, right? It's very enough. It's more than enough. Exactly, exactly. So 30 minutes a day is efficient enough to keep you healthy for a lifetime. So you guys, 30 minutes of activities or 30 minutes of exercise a day is sufficient to keep you healthy for a lifetime. Keep that in mind if you're interested in trying something. 30 minutes is not that much. I think it's just, as long as one of those episodes that we sit and watch, so sacrifice that. Exactly. So moving right along, when it comes to things, especially for the youth. Right now, to Nagaria, like you said, junk food, you mentioned that. And a lot of our youth, you know, yes, they say, ah, you don't need to get my exercise from walking to uni and from uni, to uni and from uni. And that's true, that's exercise. When it comes to food, they do tend to jump into the junk food a lot because also that's what's subject to the criterias and everything. But as young people, what are some of the things they can avoid? Apart from junk food, what else can people stay away from to keep themselves healthy for a lifetime or to stay, to live a longer life? Okay, so, definitely there's something like alcohol. A lot of people are prone to alcohol and I'm not saying alcohol is bad, but too much of something is very bad. Alcohol causes a lot of types of cancer, like there's the liver cancer, there's the mouth. I think it's a brain. Yeah, it causes a lot of. And so alcohol, if you have to take alcohol, just keep it to the minimum because later on it will affect you. Yeah, then there's something like cigarettes, this tobacco thing, it's very harmful, definitely. Because yes, you might be exercising, but again, you just do alcohol and say, I don't think it will help much. So like, that's why I say exercise is a discipline when you start exercise, you have to live healthy to get it because your body needs as much energy from, at least to enable you to to carry out those physical activities. So there's no way you will eat junk and then you won't be able to exercise, definitely. Yeah, you will just be wasting your time. Alright, so then stay away from the junk, the cigarettes, the alcohol. Anything else? Basically, drugs and substance abuse. Okay. Yeah, exactly. Alright, and these are some of the things that our youth are really getting into nowadays. So that was perfectly good advice that you gave right there. And going back to diseases like cancer, I know that you're not an expert on cancer. Next week we're going to be bringing someone who knows a little bit more about cancer. What we wanted to do, first of all, was to show a little bit of preventative measures before we actually bring someone who knows a bit more about the cancer. And so for right now, I'd like to just ask, you know, when it comes to things like diseases and curing them through nutrition and wellness, what would you say is a probability of that? Because I haven't watched YouTube videos online that someone cured themselves of cancer by drinking courage juice every day. What's a probability of such things? So we are talking of a person who already has cancer, right? Yes. And can food really, really be used to reverse something that serious once it gets there? Because I haven't watched it online, okay. So you ate carrots every day cured cancer, really? So I'd say if you have it, you'll just have to train. Live very healthy, very healthy, not just healthy. Because let's say, like, like something like food you shouldn't take. If you have cancer, you should... See, your immunity is very low. And we know if you cook food and let it get cold, there are a lot of bacteria which have, especially rice. By the way, you guys, don't eat cold food. Can I just stop with that? Stop eating cold food. Never eat cold food. It's not good for you. Yeah, please go on. So something like rice, you should take it when it's hot or warm. Yeah, exactly. Because there's bacteria that builds up. And then again, if you have cancer, try to stay not in crowded places. Try to isolate yourself in somewhere close. Because again, your immunity is very low. So a small bacteria can put you down. Yeah, so I'd say you just try to avoid crowded places. Isolate yourself from crowded places. And then again, eat warm food and healthy food. Try to minimize the cholesterol in it by... You know, many people confuse calories and fats. Like if you take an instant of... Let's say when you let them say you want to buy food and then you check the ingredients and stuff. So you say calories, 300 calories. And then you're like, what? These are a lot. So calories are just the energy. What you should be concerned about is the fats. Okay. I'm glad you brought this up. Because me, I'm not those ones. Me, I don't buy things and look at calories and fats. I just throw them into the basket. Exactly. Yes, so please, can you give the differences in between that? Because I know the people who are paranoid. Yeah, true, true, true. Especially if you want to lose weight, you definitely take the calories and the fats. So calories are basically the energy that food is giving. So what matters is if you want to lose weight, is the content of fat. And there's always a bunch written, the proteins, fat and everything. So you should be concerned more on the fat rather than the KCL. Yeah. Okay. Okay. So the fats should concern you more than the calories? Exactly, exactly. And what's the, the cholesterol in calories are two different things, right? So cholesterol is more the fat in the body now. Okay. So cholesterol and fat are more similar. Exactly, exactly. Okay, so, so. And actually I'm glad that you brought up cholesterol because cholesterol is one of the things, I guess, people have access to. I know, yeah, exactly. And I've come across somebody that's not been able to put down their cholesterol no matter what they've done. They've done their exercises. They're trying to eat healthy. It seems like sometimes cholesterol for some people goes away. Some people just doesn't go away. I can say it depends with the type of exercise you're doing. If, if let's say, especially cholesterol is found in those guys who have pressure. So if you have pressure, there's no way I'm going to the gym and do bodybuilding. Exactly. So you'll, you'll basically do more of cardio because cholesterol, if you do much of that, it will, there's something about the heart rate again. So if your, if your heart rate is fast, the cholesterol that is built in the arteries and the heart will definitely reduce. And then there's, there's food to reduce the cholesterol or something like avocado. Avocado has HDL. HDL is a very good cholesterol in the body. And the body produces HDL. And this bad cholesterol we consume is known as LDL, which is very harmful. So if you take avocado, it will, it will automatically try and replace the LDL, which is the bad cholesterol. And so avocado is, is a food we can take and eggs. Eggs also has HDL, the good cholesterol. And so as much as we are eating, we should, there are some foods which are very good. Yeah. Avocado, eggs, yeah. We should try and... And those are healthy fats. Yeah, good fats. Especially the yolk and the egg. They are very healthy fats. Okay, that's awesome. And it has a lot of nutrients. I hear also peanuts. Peanuts, it's more, it's more protein and energy. Okay. Yeah, exactly. That's awesome. All right, we do have to wind up our topic. Is there anything else you'd like to say to our viewers concerning preventative measures when it comes to wellness and nutrition? We just ensure. Okay, so basically it's about just living healthy, keeping your life healthy and simple by sleep, eating, eating well. And at least one or two physical activities during the day and it will, it will keep you well. And water, don't forget water. Water is very healthy. Yeah, so basically, yeah. Okay. And if there are people who would like for you, by the way, we're talking before and I actually wish I had done this. I mentioned to him quickly that I'm not going to ask him to come up with a menu for nutrition because it might be difficult. And he said that's actually very easy. And so actually Caleb is able, if you're interested in either adding or gaining, either adding or gaining, please can you say that maybe to our viewers? Yeah, so I have a company known as Uprofits in social media, Instagram, it's Caleb underscore Uprofits. And so if you want a diet plan either to gain weight, which is lean mass or to lose weight, just you can contact me through that handle and we'll be able to get to there. Okay. And so you guys have heard that he has told you that the handle which you can reach him is told you where you can find him. Please do that if you're interested in losing or gaining or if you're interested in having a more healthy lifestyle or living longer. Caleb here will write you down a menu. I'm talking breakfast, lunch, snack, and supper, Monday to Friday. He'll write you down a menu and help you out with your nutrition and work with you on your journey. Thank you so much for tuning in to Health on Monday. My name is Gemma Chachay. This has been Why in the Morning. Again, keep talking to us as hashtag Why in the Morning and hashtag Health on Monday. At the Y-2-5-4 channel. At Joy and the School Machache on certain platforms. Once again, my name is Gemma Chachay. This has been our guest Caleb and Deary. Coming up next is Youth and Politics with Karanja Alex. Do not go anywhere.