George Ferman

What you need to know about minerals in case you are interested in having better athletic performance, gut health, skin health, mood, hormonal health and a lot more.

Thread🧵

*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Minerals are one of the most important topics that need to be discussed since nowadays due to factors such as soil depletion, heavy metal exposure, herbicides, pesticides, antacids, endocrine disruptors and a lot of other things such as even phytic acid, a lot of people have some sort of mineral imbalance which is obviously a problem.

Phytic acid for example, prevents the leaching of nutrients out of certain plants such as grains, legumes, dark leafy green nuts and seeds which need to be sprouted or slow-cooked in animal fats in order for some of the phytic acid to be removed otherwise it will bind (mainly to) calcium and magnesium in the digestive tract and thus entirely prevents their absorption.

Aluminum for example, messes (for the most part) up with the absorption of zinc, silicon, calcium, magnesium and is mostly found in deodorants, sunscreen, chemtrails, certain injectable medications, aluminum cans, tap water, aluminum cookware, food additives.

Then we have mercury, which messes (again, for the most part) the absorption of iodine, vitamin E, zinc, selenium and is mostly found (given that you do not live near a coal mine) in large fish, amalgam fillings, certain injectable medications.

But in general all heavy metals are a no no.

Lead and cadmium for example mainly blocks/depletes manganese, iron, calcium (cadmium not so much though) and zinc.

You can then talk about things such as sodium fluoride which is a powerful calcium chelator, displaces iodine and can be found mainly in tap water and hygiene products such as toothpaste.

We also have things such as alcohol and diuretics, which deplete your electrolyte reserves.

Then stress and excessive sweating can deplete all minerals (especially magnesium and zinc).

But being depleted of minerals can create many problems, since minerals are needed for:
● Thousands of enzymatic reactions
● Regulating our nervous system
● Detoxification
● Energy production
● Blood cell production
● Oxygen metabolism
● The utilization of vitamins
● Adrenal health
● Blood sugar regulation
● Thyroid health
● Gut health (HCL, antimicrobial and digestive enzyme production)
● Battling oxidative stress
● Immune function
● Hormone synthesis
● Cellular hydration of cells (controlling fluids inside and outside cells)
● Bone health
● Skin health
● Joint health
● Hair health
● Heart health
● Brain health
and a lot more.

So in general, minerals are needed for everything and if we neglect their importance we can not expect to reach peak levels of health. There are two kinds of minerals:

Number 1: Macro minerals which include things such as calcium, magnesium, potassium, sodium and sulfur.

Number 2: Trace minerals/elements which include things such as copper, boron, iodine, cobalt, zinc, iron, selenium and manganese.

Now let’s break everything down the most basic and crucial functions and sources of minerals.

1)Magnesium

Magnesium is the fourth most abundant mineral in the human body and assists more than 300 enzymes (enzymes, not enzymatic reactions, these two are different things) to carry out various chemical reactions in the body such as building proteins, strong bones, oxidative phosphorylation, glycolysis, blood pressure, muscle and nerve functions.

Magnesium also acts as an electrical conductor that contracts muscles and makes the heart beat steadily.

More than half of the magnesium in our body is stored in bones, and the remaining in various tissues throughout the body.

Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes.

Now before starting to pop magnesium supplements, make sure that you've addressed the factors that lead to the depletion of Mg first.

The main ones are:
-Phytic acid
-Stress
-Aluminum
-Alcohol
-Diuretics

The best sources of magnesium are:
-Mineral water
-Swimming in the clean ocean / sea etc
-Some magnesium supplements that are not filled with toxic food additives
-Organic beef heart

2)Copper 

Copper is an essential trace (key word: trace, so getting a lot of it will backfire) mineral found in higher concentrations in organs such as the liver, kidneys, brain and heart.  

The mitochondria depend on copper for energy metabolism and copper plays a key role in functions within the body such as:  
-Red blood cell production. 
-Iron absorption. 
-The regulation of heart rate and blood pressure. 
-The development and maintenance of connective tissue. 
-The production of SOD and ceruloplasmin. 
-Bone health (when a person has enough enough boron and copper in his system (besides calcium and its regulators obviously) there is a significant increase in bone density). 
-Hormone production. 
-Immune system maintenance and activation. 
-Brain development. 
-Oxygen metabolism. 
-Formation of collagen.  

In order to replenish copper, first make sure to avoid: 
-Inorganic iron 
-Sodium fluoride 
-Heavy metals 
-Supplementing with large doses of zinc (over 50mg for most forms) for a long period of time 
-Supplementing with ascorbic acid for a long period of time  

Now we don’t need that much copper and the best dietary sources for replenishing copper in the beginning are: 
-High quality shellfish 
-Glyphosate free bee pollen
You can also do potatoes and a quality cacao if you don't have an issue with oxalates and it's tested for heavy metals.

3)Zinc 

Zinc is a trace mineral necessary for almost 100 enzymes to carry out vital chemical reactions that play a key role in:  
-The creation of DNA 
-Growth of cells 
-Building proteins 
-Healing damaged tissue 
-Supporting a healthy immune system 
-Digestion  

Zinc is also the primary factor in our ability to recycle vitamin C. 

In order to replenish zinc, first make sure to avoid: 
-Heavy metals 
-Phytic acid 
-Alcohol  

The best sources of zinc are: 
-Shellfish 
-Beef

4)Cobalt (or as i like to call it, the reason why even though taw milk is a banger, it's not a great B12 source).

Cobalt is used in the body to help absorb and process vitamin B12, is a cofactor for the formation of thyroxine, it is necessary for the production of blood cells and is essential for the metabolism of carbohydrates (cobalt is part of the biotin-dependent Krebs cycle) and fats, helps the conversion of folate and aids in the repair of myelin shealth.  

Cobalt can activate some of the enzymes that zinc and manganese activate.  

In order to have enough cobalt just make sure to not be vegan or vegetarian and consume (don't over-consume) red meat.

5)Phosphorus (mentioned for educational purposes, meaning that you don't really have to worry about geting too little phosphorus).  

Having too much phosphorus in the body is actually more common than having too little.  

Next to calcium, phosphorus is the most abundant mineral in the body and these 2 work closely together.  

Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy.  

Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA.  

Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.  

Raw milk has a decent calcium : phosphorus ratio.

6) Calcium 

Calcium is a mineral needed for bone and teeth formation, nerve function, regulating heartbeat and helping muscles to contract.  

About 99% of the body’s calcium is stored in bones and the remaining 1% is found in blood, muscle, and other tissues.  

The body gets the calcium it needs in two ways.  

One is by eating foods that contain calcium and the other is by drawing from calcium in the body.  

If one does not eat enough calcium-containing foods, the body will remove calcium from bones.  Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point.  

But this doesn’t always happen, and can’t always be accomplished just by eating more calcium if vitamin K2 and D levels are not optimal or the person eats large doses phytic acid.  

Calcium is crucial for thyroid health and when it is absent the stress hormone PTH rises.  

Calcium also stimulates LH and is thus a crucial mineral for androgen health.  

The best sources of calcium are:  
-Raw dairy 
-Bone broth/marrow 
-Eggshells 
-Maybe pearl powder

But regarding eggshells and pearl powder, don't over do it since they do not have enough K2. 

Just keep them in mind if you have to restrict dairy for a bit (supplementing with some K2 would be a good idea at that time).

7) Boron 

Boron is a trace mineral (which means that once again an excess will backfire) that: 
-Helps our bodies metabolize vitamins and minerals. 
-Has a key role in bone health and brain health. 
-Lowers excessive estrogen and SHBG. 
-Boosts fee and total testosterone levels. 
-Can also extend the half life of vitamin D. 
-Supports the adrenals. 
-Helps the body retain and utilize other minerals such as magnesium and calcium. 
-Improves muscle coordination and muscle glycogen. -Improves sleep.  

The best dietary sources of boron are: 
-Prunes 
-Raisins 
-Avocados

8) Selenium 
Selenium is a trace mineral which is an essential component of various enzymes and proteins, called selenoproteins that help to make DNA and protect against cell damage and infections.  

These proteins are also involved in reproduction and the metabolism of thyroid hormones. 

Most selenium in the body is stored in muscle tissue, although the thyroid gland holds the highest concentration of selenium due to various selenoproteins that assist with thyroid function.  

In order to replenish selenium you must basically avoid heavy metals (especially mercury) and also not mindlessly supplement iodine.  The best sources of selenium are:  
-Shellfish 
-Fin fish 
-Eggs 
-Beef 
-Turkey 
-Chicken

9) Iodine 

Iodine is crucial in order to make antimicrobial peptides, the health of our thyroid, Leydig cells and the function of the immune system.  

In order to replenish iodine, you need to make sure to avoid sodium fluoride.  

Foods such as quality oysters, quality shrimp and even some organic seaweed contain enough.

10)Sulfur

Sulfur is the third most abundant mineral in your body, it is crucial for the health of your skin, hair, nails, tendons, ligaments and helps the production of glutathione.  

Dietary sources of sulfur include:  
-Free range/P.R eggs 
-Raw dairy 
-Garlic/onion

11)Chromium 

Low levels of chromium will increase blood sugar and increase the risk for a number of conditions from diabetes all the way to heart disease.  

Dietary sources of chromium include: 
-Organic organ meats 
-Shellfish 
-Potatoes (partly how the potato diet became so popular)

12)Manganese 

Manganese is a trace mineral which is both essential and potentially toxic (as with any other mineral).  Manganese for example helps the body form: 
-Connective tissue 
-Bones 
-Blood clotting factors 
-Sex hormones 
-Plays a role in fat and carbohydrate metabolism 
-Calcium absorption 
-Blood sugar regulation 
-Supports fertility  

Manganese is a component of the antioxidant enzyme superoxide dismutase which helps fight free radicals (never neglect the oxidative stress aspect to diseases, mitochondria consume over 90% of the oxygen used by cells, they are especially vulnerable to oxidative stress), is necessary for normal brain and nerve function and is necessary for GnRH.  

The source of manganese that i recommend is maple syrup.

13/14)Sodium/Potassium  

Sodium is one of the body's electrolytes (minerals that the body needs in relatively large amounts and carry an electric charge when dissolved in body fluids such as blood).  

Most of the body’s sodium is located in blood and in the fluid around cells.  

The human body requires sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.  

Without enough sodium in your diet you will experience adrenal fatigue, gut problems, insomnia and ED (these are the first symptoms).  

Obviously do not go all the way to consuming 20 grams of sodium a day.  

Just do not drink too much water and salt your foods since the best source of sodium is of course sea salt.  

Avoid himalayan salt due to iron fortification.  Potassium is an essential mineral that is needed by all tissues in the body and an underrated mineral regarding testosterone.  

Its main role in the body is to help maintain normal levels of fluid inside our cells.  

Potassium is the main electrolyte in the ICF, and it determines the amount of water inside the cells.  

Potassium also helps muscles to contract and supports normal blood pressure.  

Potassium is the third most abundant mineral in the body.  
The best sources of potassium are: 
-Avocados 
-Winter squash 
-Potatoes 
-Coconut water

That's pretty much it. 
If you liked this thread make sure to leave a like/RT.

https://x.com/Helios_Movement/status/1783468466982326616

For more health related material, you can go here.
https://fitandball.gumroad.com/l/thesystem23?layout=profile

Learning how to properly detox is a key part of reaching optimal health these days.

Thread🧵

The accumulation of toxins is very common and in reality inevitable nowadays for most people but this is one of the main causes of health issues especially later in life since the more toxins accumulate inside a person’s body, the more damage they will cause.

So being aware of this and using safe detoxing techniques is even mandatory in most cases.

To this day for example i follow a general detox protocol twice a year and years ago i applied more strategic ones (a heavy metal one for example, then a lung cleanse and so on).

Now make no mistake, detoxing is a big topic and i am NOT saying that this thread can have everything you need to know in case this is not obvious.

But what will be demonstrated here in my opinion is good enough in order to get the ball rolling for the people who are actually interested in it.

So let's begin and standard disclaimer that this does not constitute medical advice.

Step 1: Recognize and avoid the most dangerous toxins found in everyday life.

We can not expect our bodies to properly detox if we keep ingesting toxins every single day.

This is so simple yet so neglected and even people who try detoxes go right back to ingesting 10000 toxins on a daily basis.

It does not work like this.

Even though some toxins like alcohol can get out of your system relatively fast if you are healthy, most of the toxins that are present in modern society take weeks and even years in some cases in order to be eliminated from someone’s body.

Now the main toxins that the average person needs to be aware of are the following:

Number 1: Heavy metals

The main heavy metals that the average person has a good chance of contacting are the following:

1. Lead

2. Cadmium

3. Aluminum

4. Mercury

5. Arsenic

Some basic things that you can avoid in order to not contact these are filtering your drinking and showering water, not consuming low quality tobacco or in some cases depending on where you live certain vegetables such as cabbage or broccoli can also potentially be a source, avoiding canned food, dental fillings with mercury, low quality chocolate/cacao, big fish such as tuna and low quality spices.

Before we move on, let me mention that i understand that the things that you have to avoid might seem too much for some people but please realize that the world has never been so full of toxins as it is now and your choices are either accepting that to a reasonable degree and take some healthy form of action or ending up sick.

There's no other choice unfortunately and the days that you could not pay attention to your health and be somewhat healthy are over.

Number 2: Herbicides and pesticides

Herbicides and pesticides besides the fact that can be toxic to the degree we can consume them also harm the pathways and organs that are crucial for detoxification through direct damage in the case of the liver (they disrupt CYP enzyme) for example and indirect ones through the depletion us nutrients and enzymes.

For example, they disrupt the shikimic acid pathway (a pathway responsible for the production of vitamins and aromatic amino acids such as phenylalanine).

Number 3: Processed foods

The list of dietary toxins that harm our health is endless and avoiding processed foods it's the easiest way in order to not consume the vast majority of them.

Number 4: Alcohol

Now the damage that alcohol causes these days, partly is due to the fact that modern alcohol is a pesticide bomb.

But in general is better to avoid alcohol due to nutrient depletion and damage that can cause to the liver and pancreas.

Number 5: Xenoestrogens

You mainly want to avoid:

Plastic

Fragrances

Phytoestrogens

Triclosan

Parabens

PFAS/PFCS

Polyester

The issue with this for most people will not be getting rid of plastic or non stick surfaces but their hygiene products.

So let me give you some alternatives for these:

Moisturizers: Aloe vera, grass fed tallow, honey balm, raw goat’s butter

Deodorants: A mix of raw coconut oil and a few drops of lemon juice (you do not need much, at all), sea water spray, mineral water spray, magnesium roll ons.

Air fresheners and fragrances: Essential oils.

Toothpaste: 10 tablespoons of coconut oil, 50 drops of liquid magnesium, 10 drops of trace minerals, some xylitol and calcium powder (not too much, 1 teaspoon tops).

Facial cleanser: Coconut oil, cold water, raw milk, and very occasionally milk soap, black sea soap, sulfur soap and iodine.

Toners: Coconut water, magnesium water, chamomile tea.

Masks: Activated charcoal, clay, black sea soap mask.

Mouthwash: Coconut oil, aloe vera, mix of 10 tablespoons of coconut oil 50 drops of liquid magnesium and 10 drops of trace minerals (do not use all of it at once obviously).

Hair wash: Egg yolks, occasionally iodine, caffeine, cold water, raw goat’s milk.

After shave: Ice cubes roll outs, aloe vera, cold pressed avocado oil.

Hand cleaner: ACV, baking soda, olive oil soap.

Soap: Milk soap, olive oil soap, chamomile soap, African black soap, black sea soap and aleppo soap.

Hair styling: Sea salt spray, natural oils (jojoba oil, rosemary oil, coconut oil), clay and wax.

House cleaning products (use gloves): Hot water, ACV, baking soda, lemon, pure alcohol (wash it off). 

Laundry detergents: Meliora laundry powder, olive oil soap, ritha, shikakai.

Number 6: Low quality animal products

Now hold on. This will make some people angry but let me ask you if you are one of them, how can we accept the fact that a glyphosate-sprayed apple is bad for example but not the fact that an animal who is constantly given antibiotics hormones and toxic food?

Not to mention that most of these farms treat animals very poorly which i assume you do not support.

So here's what i suggest which is way way cheaper than you might think as well.

Only shop from local farmers but if you can't, then ideally stick to ruminant animals.

Step 2: Optimize the main detoxification pathways of our bodies.

First we need to provide the right nutrients that will help our liver detoxify pollutants.

This is a two part process that happens in the liver. In order to support the first part, you will need to optimize glutathione, provide enough B vitamins through an animal based diet and perhaps supplement with milk thistle for a short period of time as well.

In order to boost glutathione production:

1)Consume sulfur rich foods such as fish, beef, onions and garlic.

2)Consume vitamin C and E rich foods.

Vitamin C maintains the body’s supply of antioxidants, including glutathione and helps reprocess glutathione by converting oxidized glutathione back to its active form.

3)Consume selenium rich foods. Selenium is a glutathione cofactor, meaning it’s a substance needed for glutathione activity and will lead to increased glutathione peroxidase levels.

4)Unless your DHT is low, start adding quality turmeric in your meals once in a while (twice a week for example.

Numerous animal and test-tube studies have shown that turmeric and curcumin extract have the ability to increase glutathione levels.

Then, make sure to SWEAT on a DAILY basis since our skin is a detoxification pathway.

Sauna can be a great option for this.

Note: A lot of people who have never used the sauna, WILL breakout once starting to use it.

Do not worry about it. First of all, immediately shower after the sauna and second of all, implement this thread.

For more about optimizing the function of the liver check this (there is some overlap with a few tips from this thread).

https://x.com/Helios_Movement/status/1693941342777291140

Step 3: Focus on improving your overall metabolic health.

This will also be key.

The term metabolism refers to the overall chemical reactions that occur in an organism.

So things such as: our digestive system, endocrine system, immune system, methylation track and in general every biological process that happens in our bodies is part of our metabolism.

Focusing on the quality of your nutrition, SUNLIGHT, SLEEP, grounding, lowering stress, lifting and being aware of some of the toxins that were mentioned in this thread, all will help your overall metabolic health.

Step 5: Be aware of nutritional and supplemental tools that can AID detoxification

1) Sulfur rich foods since toxins such as heavy metals have an affinity to bind to sulfur.

2) Raw milk will decrease gastrointestinal lead absorption and cadmium toxicity.

3) Quality oysters, organic berries, camu camu and acerola cherries can reduce blood levels of aluminum.

4) Almost all quality animal products (except dairy) can help you battle methylmercury due to their selenium content.

5) Sun dried raisins will displace fluoride from the glands.

6)Organic granny smiths apples can increase the excretion of aluminum.

7) Quality organs can aid in bisphenol-A detoxification.

8) Carrots will bind excess estrogens in the gut.

Supplemental tools for detoxification:

1) Thiamine (B1) which is a chelator for most of the heavy metals

2) Magnesium malate has the ability to bind aluminum and remove it from the body.

3) Activated charcoal / H. zeolites

Activated charcoal is made by heating carbon rich material such as wood, peat or coconut shells to a very high temperature and the AC then becomes a fine black powder which when consumed will bind to tons of endotoxins (from heavy metals, to xenoestrogens, to parasites) because it carries slight negative electrical charge which acts like a magnet for the positively charged toxins.

BUT, if taken for over a few weeks it will bind into important minerals and this is why zeolites are preferable for most cases.

That was pretty much it.

If you liked this thread and learned a few practical tips, make sure to leave a like at the first tweet.
https://x.com/Helios_Movement/status/1697569725084061847

Everyone in HT (Health Twitter) seems to be talking about herbs this week.

So here are some herbs that can help you take your health to the next level.

Thread🧵

Standard disclaimer that nothing in this thread should be used as a substitute for medical advice.

In this thread, we will mention some potential benefits that you can experience from certain herbs.

But before we do so, we need to mention two things.

Number 1: Herbs are supplemental tools.

There are no miracle cures that will somehow undo the damage of poor lifestyle choices and since they are supplemental tools you should not be using them daily.

Number 2: When it comes to all plants, quality matters, a lot.

You should NOT use the plants that will be mentioned unless you can get source them properly.

The last thing you want is to get some pesticide-filled plant and consume it thinking that it will benefit you.

Herb 1: Rosemary

We will start with this one since it’s one that most people don’t link to health benefits, yet rosemary can help you with:
-Supporting brain health
-Battling pathogen-related gut issues
-Hair loss (topically)
-Improve your memory
-Support eye health
-Balance your blood sugar
-Lower inflammation

Studies that are easy to go through:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3700080/
https://pubmed.ncbi.nlm.nih.gov/23081978/

Number 2: Ginger

Ginger can help with:
-Bloating
-PMS
-Morning sickness
-Colds
-The flu
-Brain function
-Infections
-Ginger can not only help us protect our heart by preventing the hardening of arteries and promoting overall blood flow in general for example, but also has benefits for other organs such as our gut and brain.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411465/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211852/

https://pubmed.ncbi.nlm.nih.gov/26912155/

https://pubmed.ncbi.nlm.nih.gov/33297926/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008737/

Number 3: Saffron
Saffron can help you with:

-Stomach ulcers
-Hypertension
-Low libido
-Coronary heart disease
-Depression
-Brain fog
-PMs
-Seizures
-Alzheimer
-Withdrawals

Its main compounds are crocin, picrocrocin and safranal which have been shown to have anti-inflammatory, anti-atherosclerotic, antigenotoxic and cytotoxic activities.

https://pubmed.ncbi.nlm.nih.gov/26468457/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885324/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4599112/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987435/

Number 4: Chamomile 

It literally helps with a ton of issues some of which include: 
-Insomnia 
-Stomach ulcers 
-Eczema 
-Anxiety 
-Fevers 
-Cardiovascular conditions 
-PMS 
-Diabetes 
-Gut issues 
-Osteoporosis 
-Candida 
-Inhibiting the release of LPS-induced prostaglandin E(2) and COX-2 -PMS

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/#R47
https://pubmed.ncbi.nlm.nih.gov/19788894/
https://pubmed.ncbi.nlm.nih.gov/17143534/
https://pubmed.ncbi.nlm.nih.gov/16628544/
https://pubmed.ncbi.nlm.nih.gov/25738871/

Number 5: Cistanche.

Some of its benefits include stuff such as:
-Improved fertility (especially for men)
-Increased testosterone
-Anti-aging benefits
-Supports the gut
-Supports the liver 
-Neuroprotective
-Aphrodisiac
-Mild heart protective benefits
-Supporting the immune system
-Protects the testicles against xenoestrogen toxicity
-Great cognitive enhancer

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4771771/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10042234/
https://pubmed.ncbi.nlm.nih.gov/31257323/

Number 6: Chaga

Inonotus obliquus (chaga) is a fungus with bitter sweet taste that is typically found in places such as Siberia (the best place to source it), Alaska, Nothern Canada and even Korea, that’s mainly been used in order to:

1. Reduce inflammation through its antioxidant properties
2. Support the immune system
3. Battle pathogen-related gut issues
4. Support adrenal health
5. Balance blood sugar

https://pubmed.ncbi.nlm.nih.gov/27180084/
https://ieeexplore.ieee.org/document/5305591
https://pubmed.ncbi.nlm.nih.gov/19367670/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4946216/
https://www.sciencedirect.com/science/article/abs/pii/S0308814613000526

Number 7: Reishi

Ganoderma lucidum (reishi) is a (very) bitter mushroom that has been used in Eastern medicine for centuries if not more and it's been used to treat a variety of conditions such as: 
1. Fatigue 
2. High blood pressure 
3. Allergies and asthma 
4. Autoimmune diseases
5. Infections
6. Cardiovascular disease
7. Alzheimer's disease
8. Hashimoto's disease
9. Adrenal fatigue

https://pubmed.ncbi.nlm.nih.gov/20574926/
https://pubmed.ncbi.nlm.nih.gov/16428086/
https://pubmed.ncbi.nlm.nih.gov/16233144/
https://pubmed.ncbi.nlm.nih.gov/15857210/
https://pubmed.ncbi.nlm.nih.gov/14756912/

Number 7: Calendula

Great for:
-Your skin
-Your gut
-Your brain
-Fighting pathogens
-Supporting oral health
-PMS
-Fatigue

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581564/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3841996/
https://pubmed.ncbi.nlm.nih.gov/24969522/
https://pubmed.ncbi.nlm.nih.gov/22789794/

This was number 8, not 7* (this is how you know that i don't have a ghostwriter).

Number 9: Dandelion 
Great for: 
-Helping you balance your blood sugar 
-Fighting inflammation 
-Lowering triglycerides 
-Protecting your liver 
-Protecting your gut 
-Help your immune system
https://pubmed.ncbi.nlm.nih.gov/27564258/
https://pubmed.ncbi.nlm.nih.gov/24481875/
https://pubmed.ncbi.nlm.nih.gov/21453412/
https://pubmed.ncbi.nlm.nih.gov/33114490/

Number 10: Nettle

I started using nettle as a source for things such as silica and molybdenum years ago, but it has some great benefits overall such as:

-Inhibiting aromatase/SHBG
-Reduce the effects of an estrogen excess
-Treating prostate issues
-Reduce the pain of rheumatism and arthritis
-Anti-infectious properties
-Protecting the heart
-Anti-diabetic effects
-Suppress the production of prostaglandins
-Inhibit the biosynthesis of COX-2
-Inhibit the release of IL-1 and IL-2
-Support women's milk supply
-Reduce the symptoms of allergies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/
https://pubmed.ncbi.nlm.nih.gov/9923611/
https://pubmed.ncbi.nlm.nih.gov/17238068/

Number 11: Hibiscus

Hibiscus when used in moderation is awesome, it can help:
-Reduce the growth of bacteria
-Protect the heart
-Protect the liver
-Help people with Marfan syndrome
-Reduce triglycerides
-Prevent pneumonia
-Support the immune system
-Help with PMS
https://pubmed.ncbi.nlm.nih.gov/35487948/
https://pubmed.ncbi.nlm.nih.gov/31960481/
https://pubmed.ncbi.nlm.nih.gov/29127059/
https://pubmed.ncbi.nlm.nih.gov/31943427/

Number 12: Turkey tail

Some of its benefits include:

1. Lowering estrogen
2. Removing toxins faster
3. Relieve joint pain
4. Anti-tumor properties 
5. Improve the function of the immune system 
6. Protect the heart 
7. Improve gut health post-antibiotic use
https://ncbi.nlm.nih.gov/pmc/articles/PMC3503532/…
https://ncbi.nlm.nih.gov/pmc/articles/PMC6044372/…
https://pubmed.ncbi.nlm.nih.gov/17106715/
https://pubmed.ncbi.nlm.nih.gov/25006989/

Number 13: Lion's mane

Hou tou gu (lion's mane) is probably the most underrated dietary source of potassium, manganese, zinc, thiamine, riboflavin, and niacin.

Lion's mane can help you with:

1. Brain health (one of the best supplemental foods for recovering from brain injuries
2. Heart health 
3. Improving your lipid panel 
4. Blood sugar regulation 
5. Ulcers 
6. Depression 
7. Anxiety 
https://pubmed.ncbi.nlm.nih.gov/27350344/
https://ncbi.nlm.nih.gov/pmc/articles/PMC5133811/…
https://pubmed.ncbi.nlm.nih.gov/24302966/
https://pubmed.ncbi.nlm.nih.gov/20834180/

Number 14: Cordyceps (sinensis and militaris)

Cordyceps improves the way our bodies use oxygen, reduces bone loss, has anti-aging properties, improves kidney function, skyrockets libido and can help battle certain types of cancer. 

https://pubmed.ncbi.nlm.nih.gov/28094746/
https://pubmed.ncbi.nlm.nih.gov/27433838/
https://pubmed.ncbi.nlm.nih.gov/2206772/
https://pubmed.ncbi.nlm.nih.gov/17218891/

Worthwhile mentions whose benefits vary from liver health, anxiety and blood sugar management, all the way to managing acne and Parkinson’s:

-Ginkgo
-Milk thistle
-Valerian
-Holy basil

That's pretty much it.
If you enjoyed this thread make sure to leave a like or RT.

https://x.com/Helios_Movement/status/1748362977521086584

If you can sit your butt down for 10 minutes, i will teach you how to be more healthy than 99% of people in 10 minutes.

Thread🧵

First things first.

NO MATTER, what health issue you might be struggling with at the moment, realize you can NOT be healthy without the following (none of us can).

Number 1: A dysregulated circadian rhythm

*Your light environment and sleep quality are included in here*

Now, circadian rhythms are 24-hour cycles that are part of the body’s internal clock.

One example, is the sleep-wake cycle, which is influenced and controlled by:

1. A central master clock (a bilateral structure located in the hypothalamus directly above the optic chiasm)
and
2. Peripheral clocks in organs such as the pancreas, liver, heart and even muscle tissues

They are greatly affected by certain environmental cues which we will talk about in a second, but the body makes and keeps its own circadian rhythms for lack of a better term.

Now the main time cue for our central clock is light (light is what greatly regulates cortisol and melatonin) and it is critical to expose yourself first thing in the morning to natural light WITHOUT any glasses, sunglasses or contacts in order to not mess up with the light-sensitive retinal proteins such as melanopsin.

Now for our peripheral clocks, food intake will ALSO be a time cue.

This means that the peripheral clocks are affected by light but ALSO by food intake.

So in a nutshell, everything that we do in a typical day, from the time we wake up, the first things we do in the morning, the times we eat, the times we workout, our light environment and so on, could either lead to this clock functioning optimally or sub optimally.

So here's how you can improve a possible circadian rhythm dysregulation.

Step 1: Avoid the main things that dysregulate our CR which mainly are:

-An unhealthy light environment
-Shift work
-Irregular sleep and wake up times
-Stimulants
-Alcohol
-Stress
-Eating way too sporadically in terms of timing and portions
-Working out too late in the day

Step 2: Try the following:

-Wake up at roughly the same time every day.
-Expose yourself to natural light first thing in the morning.
-Have a healthy breakfast.
-Do not have caffeine or any other stimulant for the first 90 minutes of the day.
-Do not do any form of intense exercise in the first 90 minutes of the day.
You can go for things such as walk obviously*
-Block the artificial blue light within reason throughout the day.
-Eat lunch.
-Do not consume caffeine or nap in the afternoon.
-Destimulate twice daily.
Once for 30 minutes before bed (you can read a book for example) and once mid day if possible.
-Do not have huge meals late in the day.
-Roughly have the same bedtime and preferably before 11 p.m
-Try to avoid snacking unless you’re sensing that your blood glucose is too low.
-Do not make significant changing to your meal timing and workout time every day.

Number 2: Sun.

Sun is what allows growth to happen on this planet.
But what are people told these days?
“The sun is bad”, “the sun will give you cancer” and other nonsense.

"So what causes skin cancer?"
A lot of things.

Some common causes of skin cancer:
1. Tanning beds
2. Non optimal CR
3. Artificial blue light
4. Lack of nutrients (building blocks of the skin)
5. Cosmetic products and procedures
6. Anything that decreases melatonin
7. Stress
8. Bad fats
9. Sleeping late
10. Only expose your skin to sunlight during the peak UV hours and not throughout the day

And a lot more.

So the modern sun propaganda has completely messed up most people's perceptions when it comes to sun exposure.

First of all, if you think that the sun is unnecessary and damaging your health, try spending 2 weeks in a dark room and see what will happen.

You will become weaker, sadder and you will have very little energy.

Without the sun, our health will deteriorate in multiple areas.

Our testosterone, insulin sensitivity, thyroid, muscles, CNS, eyes, skin, mood, focus, liver, pancreas, energy levels, every single one of these things will take a hit and no amount of vitamins and medication can undo the damages from lack of sun exposure.

So without getting proper sunlight exposure on a regular basis everything takes a hit.

Now safe sunlight exposure consists of:

Number 1: NOT eating the following : inferior fats such as canola oil, soybean oil, corn oil, margarine, poor quality chicken and pork etc

Number 2: EATING the following: Vitamin E rich foods such as quality olive oil and red palm oil, vitamin C rich foods such as camu camu, acerolla cherry, blackcurrant and hibiscus, sources of fat soluble vitamins such as pasture raised egg yolks, mineral sources such as mineral water, glyphosate free bee pollen, natural coconut water and organic nettle root tea.

Number 3: Exposing yourself with as few clothes as possible in that ealy A.M sunlight, late P.M sunlight and also gradually expose yourself to the sun.

Number 4: Sunbathing barefoot/grounded.

Number 5: Not wearing glasses, contacts or sunglasses when out in the sun unless you have to since you will mess up the photoreceptors that signal your body to produce both melanin and melatonin.

Number 8: Exposing yourself to light throughout the day for small periods of time.

The light profiles change throughout the day and you need all spectrums.

Number 9: Don't burn yourself.

Number 10: Ditch halogens (mainly sodium fluoride and chlorine).

They reduce the ability of the body’s cellular water to hold a charge.

Number 11: If you were afraid of the sun for a long period of time and you’re just starting to expose yourself to sunlight again, wear blue light blockers for short periods of time (5-15 minutes) if you have to spend lots of time outdoors.

Number 12: Drinks such as coconut water, organic nettle root tea, organic hibiscus tea and even watermelon juice will provide lots of electrolytes, silica and vitamin C all of which are needed when you’re sunbathing.

Number 3: Have some proper nutrition

What we eat matters, a lot.

Our nutrition is one of the most powerful tools that we have in our arsenal in order to improve your health.

Our diet determines everything.

From the way we think about ourselves and the world, the way we feel, the way we look, our life quality, our health and the list goes on and on.

Our diet even greatly affects our own genetic material and the one that we will pass on to our kids.

Weston Price was the first one who pointed out towards this great truth (even though certain parts of his approach were wrong as proven a few decades later) and documented how the depletion of certain nutrients such as the fat-soluble vitamins for example lead to physical degeneration.

So avoid (within reason):
-Bad fats
-Herbicides and pesticides
-Alcohol
-Canned foods
-Empty calories
-Unsprouted grains
-Highly processed foods and toxic additives
-A1 dairy
-Cooking your foods in things such as Teflon
-Soy
-Tap water
-Unsproutted nuts and seeds
-The mindless usage of things such as NSAIDs

And eat things such as quality animal products (eggs, quality seafood, steaks, heart etc), mineral water, unheated honey, grass fed beef gelatin, quality stews, broths and seasonal organic fruit.

Number 4: Exercise

Sedentary lifestyles are a new phenomenon with serious health implications.

We are not meant to sit all day and when this happens all sorts of issues will appear.

From back pain and depression all the way to neurological diseases and so on.

Take a 45 minute to an hour walk each day and if you don’t sit on the couch for the rest of the day you will be able to hit 15K steps easily.

Lifting 3-7 times a week (depending on the volume that you want to use) will also be crucial.

Here’s a basic split for example.

Day 1
1. Decline barbell bench 4x6-12
2. Neutral grip pull ups X DB shoulder presses 4x8-12
3.T bar rows 4x8-12
3. Lateral raises 4x12-15
4. Overhead rope tricep extensions 3x10-12
5. EZ bar bicep curls 3x8-12
6. Knee raises 4x12-15

Day 2 : Rest (from the weights)

Day 3
1. Trap bar deadlifts 4x6-12
2. Reverse DB lunges 4x8-10
3. Leg curls X Leg extensions 4x10-12 4. Seated calf raises
4x12-15
5. Reverse hypers 3x8-12

You can also add RDL if you are an advanced lifter.

Day 4: Rest

Day 5
1.Incline DB bench 4x8-10
2. Wide grip pull ups 4x8-12
3. Cable flyes 4x12-15
4. Seated close grip row 3x8-12
5. Hammer curls 3x10
6. Rope facepulls X lateral raises 3x12-15
7. Reverse grip tricep extensions 3x12

Day 6 : Rest

Repeat

Number 5: Try to lower stress

If you’ve experienced gut wrecking stress, you know that it deteriorates your health faster than anything.

And it’s not rocket science since stress leads to:
-Breakage of the nuclear chromosomes
-Nutrient and mineral depletion (especially in selenium, zinc, magnesium and copper)
-Adrenal hyperactivity
-Inducing insulin resistance

-The elevation of certain estrogenic compounds such as aromatase
-The decrease of thyroid hormones
-The decrease of CO2
-Damage mitochondrial genes
-The liberation of stored free fatty acids
-Gut dysbiosis
-Mast cell related issues
-The dysfunction of the immune system
-The decrease of progesterone, DHEA and pregnenolone

and a lot more.

So you basically can not heal your health under a stressed state.

Not to even mention that the effects of stress hormones are also cumulative, so they end up causing more and more damage as time passes.

Avoiding stimulants, constant cheap dopamine hits, increasing GABA, making sure that you get enough minerals (don't forget boron, magnesium and calcium), glycine and taurine, eating enough carbs and protein,  epsom salt baths, grounding, walking and journaling can all help with stress.

Number 6: Avoid nnEMFs (within reason)

I know that most of us are used to the electronic conveniences of modern life, but to this day, very few people are actually aware of the health risks presented by our power lines, Wi-Fi routers, smartphones, computers, wireless Bluetooth devices and so on. 

For some basic stuff, you can check this site: https://bioinitiative.org

But you don't actually need studies if you understand the fact that calcium channels are almost 6000 (or even 7000) times more sensitive to nnEMFs than they are to our own body’s signals for example or that  every cell in our bodies is affected by electromagnetic fields.  

And if you understand these basic mechanisms, then it's no wonder why the over-exposure to nnEMFs hides behind things such as: 
-Cellular dehydration 
-Insomnia 
-Mineral imbalances 
-Tinnitus 
-Miscarriages 
-A messed up circadian rhythm 
-Wrecked blood-brain barrier 
-Wrecked NMDA activity 
-Erythrocyte damage 
-Calcium efflux 
-Free radical damage 
-Infertility 
-Brain damage 
-Fatigue 
-Heart problems
 
And a lot more.

So what can we do in order to protect ourselves from the harm that nnEMFs can cause?  

Here's a basic list.  

Step 1: Ground.   
 Grounding restores and maintains the body’s natural electrical state which in turn promotes optimum health.  

Your body becomes suffused with negative charged free electrons that are present on the surface of the Earth and your body equalizes to the same electric energy level as the Earth.    

If you can ground by swimming, swim*

Step 2: Further lower intracellular calcium through sunlight, nutrition, supplements and taking care of your thyroid.

Nutrition wise you will need:
-Magnesium
-Vitamin K2
-Thiamine (indirectly (CO2 prevents the accumulation of intracellular calcium))
-Vitamin E
-Boron
-Zinc

Which you can get from c.water, magnesium supplements, oysters, raw dairy, bone-in meats, short-term usage of b.yeast or a thiamine supplement, grass-fed organs (this does not mean eat a pound of liver/day), sun-dried fruits, a boron supplement occasionally and red palm oil.

You can also try some NDMA inhibitors/things such as taurine or even, cat's claw on occasion and m. blue.

Step 3: Take care of your androgens since they will also lower intracellular calcium.  

Step 4: Wires>Blutooth.   
This means:   
-No airpods   
-No Wifi/data usage for no reason.   
-Use ethernet instead of Wifi.   
-Turn off Wifi at night.    
-No "Alexa".   
-No voodoo "health" devices.

Step 5: Tackle unbound iron  

Unbound (or free) iron is iron that is not bound by proteins such as lactoferrin, ferritin and transferrin.  Now this is a problem because when iron is present in its free form, it becomes a catalyst for the formation of hydroxyl radicals from reduced forms of O2.    

Step 1: Stop consuming foods that are fortified with inorganic iron.    

This means no commercial wheat products, no pink salts, no protein powders, no iron supplements, no nothing.    

Step 2: Combat free radical activity through some dietary antioxidants + grounding, quitting smoking, getting enough copper and selenium and grounding.    

Unbound iron puts a lot of oxidative burden on the body which in turn oxidizes anything from tissues, to enzymes, to fats, to some specific vitamins.    

Step 3: Make sure to consume enough of nutrients that regulate iron.    

These are:  
1)Zinc  
2)Copper  
3)All of the fat soluble vitamins (A,K,E,D)  
4)Vitamin C  
5)Thiamine  
6)Riboflavin  
7)Biotin  
8)Some manganese 
9)Some molybdenum  

Step 4: Lower estrogen. 

Iron and estrogen work synergistically so an estrogen excess will lead to more unbound iron.    

Step 5: Donate blood twice per year.    

Step 6: Targeted supplementation (do not start with this).    

The safest supplements in order to address unbound iron are:  
1)Thiamine  
2)Riboflavin  
3)Milk thistle  
4)Lactoferrin (same)  
5)Magnesium  
6) (Some) h. zeolites

That was it.

If you actually do these for ONLY 2 months, i promise you that your health will improve.

And if you like this thread, make sure to leave a like or RT.

https://x.com/Helios_Movement/status/1706709664598003870

Just starting out your health journey?
Here are a few suggestions that can help you see results faster.

Thread🧵

*Standard disclaimer that nothing in this thread constitutes medical advice*

Suggestion number 1: Cook your own meals

Now let’s get something out of the way on this one.
It does not take a lot of time to cook your own meals.

First of all, you can even order groceries these days in most cities and there are hundreds of recipes that you can prepare in under 10 minutes.

So “i don’t have the time to cook” is not a valid excuse in the vast majority of cases.

Here’s an example.

A breakfast made out of eggs and fruit, a lunch made out of steak, chicken or whatever and some potatoes in the pan and a dinner made out of shellfish and a carb source for example, can easily take under 30 minutes in total.

That’s it.
And most people can definitely get 30 spare minutes every day just by stopping scrolling through social media.

“But i don’t feel like cooking, i’m tired after work for example”.

No, no. You are not tired exactly.
You are dopamine depleted.

There’s a difference.
Being dopamine depleted will make you lazy far quicker than being tired.

A solution to this would be meal prepping some foods over the weekend when you have some free time.

And as a side note, i once knew a guy who wanted to be a pro bodybuilder, worked 12+ hour days and had 3 kids that he had to take care of.

So if that guy found time to raise his children and stick to an extreme dietary regime, so can you.

“But why should i cook my own meals instead of taking pre-packaged meals or takeout? I don’t see the point.”

Well, if you cook your own foods with quality ingredients, you will avoid many toxins that ruin our health.

Some classical examples of these are bad fats such as canola oil, soybean oil, corn oil and so on, artificial sweeteners, bs additives such as dextrose or high fructose corn syrup, MSG.

Why are these an issue and why you want to avoid them?

In the case of bad fats that the vast majority of restaurants use and are in processed foods, they will make you fatter, ruin your pancreas, liver, skin, Leydig cells, thyroid and brain.

Some examples:

1. https://www.nature.com/articles/s41598-017-17373-3

2. https://www.nature.com/articles/srep19495

3. https://www.sciencedaily.com/releases/2017/01/170105100948.htm

In the case of artificial sweeteners, such as aspartame, sucralose , saccharin they create many problems such as:

A) Destroying our gut since artificial sweeteners pass through the human GI tract without being digested so they come in direct contact with microbes in the colon resulting in making previously healthy gut bacteria to become diseased and invade the gut wall (anyone who has any gut/intestinal issues should stop consuming artificial sweeteners immediately).

In some cases, they can even reduce the amount of good bacteria by 50%

B) Increase the size of cancerous tumors.

C) They can trigger irritable bowel syndrome and crohn’s disease in susceptible patients.

D) Studies have also shown that increased consumption of artificial sweeteners leads to lipid (fat) accumulation in the liver, fibrosis and degeneration of the liver.

Now there are some studies about this down below, but in general every time someone tells you that artificial sweeteners are fine reply with: "You do not understand basic biology (covalently bound chlorine atoms to be specific) and literally need a study in order to not inject a chemical that was originally being developed as an insecticide".

Studies:

1. https://pubmed.ncbi.nlm.nih.gov/18800291/

2. https://pubmed.ncbi.nlm.nih.gov/16942478/

3. https://pubmed.ncbi.nlm.nih.gov/28198207/

4. https://pubmed.ncbi.nlm.nih.gov/24872471/

In the case of MSG, it’s just an additive that’s used in order for the consumer to overeat a certain product and ruins our brains.

Some studies:

1. https://pubmed.ncbi.nlm.nih.gov/28357464/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8642059/

And this of course is just a tip of the iceberg and there are way more toxins in food than these.

So my first suggestion if you want to reclaim your health would be to cook your own meals.

What foods do i suggest?

Well, that’s heavily individual depended but for starters i’d suggest prioritizing things such as quality animal products and seasonal fruits.

Suggestion number 2: Filter your drinking water

This is pretty straightforward.

Tap water is a toxic soup that includes/can include stuff such as:
1. Chlorine
2. Sodium fluoride
3. Heavy metals
4. Nitrates
5. Radon
6. Phosphates
7. Dioxins
8. Toxins from nearby chemical plants

“Oh no, these changes are already too much, i’m being overwhelmed”.

You literally have to order a filter and install it in like 5 minutes.

But since we will mention a lot of other suggestions whose implementation can improve your health, remember: YOU DO NOT HAVE TO CHANGE EVERYTHING AT ONCE.

Simply pick a suggestion, implement it and when it becomes a habit, move on to the next,

*If you want to know more about hydration by the way, check this*

https://twitter.com/Helios_Movement/status/1682604511985033216

Suggestion(s) number 3: Turn the WiFi off at night / Do not use devices such as your laptop when charging / Ditch air pods / Ground if possible.

This is about mitigating nnEMFs.

Once again, I know that most of us are used to the electronic conveniences of modern life, but to this day, very few people are actually aware of the health risks presented by our power lines, Wi-Fi routers, smartphones, computers, wireless Bluetooth devices and so on.

For some basic stuff, you can check this site: https://bioinitiative.org

But you don't actually need studies if you understand the fact that calcium channels are almost 6000 (or even 7000) times more sensitive to nnEMFs than they are to our own body’s signals for example or that every cell in our bodies is affected by electromagnetic fields.

And if you understand these basic mechanisms, then it's no wonder why the over-exposure to nnEMFs hides behind things such as:
-Cellular dehydration
-Insomnia
-Mineral imbalances
-Tinnitus
-Miscaraggies
-A messed up circadian rhythm
-Wrecked blood-brain barrier
-Wrecked NMDA activity
-Erythrocyte damage
-Calcium efflux
-Free radical damage
-Infertility
-Brain damage
-Fatigue
-Heart problems

And a lot more.

The suggestions that were made in the title of this (turning the WiFi off at night etc), are a good start.

Suggestion number 4: Prioritize sleep

Side note: If you are just starting your health journey, making these new changes can deplete dopamine quite a lot and if you do not get proper sleep on a regular basis, making these changes will be impossible.

Now health wise, none of us can obviously be healthy if we do not get sleep on a regular basis.

Sleep deprivation causes a lot of serious problems with the most common ones being:
-Depression
-Fatigue
-Immune system dysfunction
-Myocardial Infarct
-Stroke
-Insulin resistance
-Vascular disease
-Hypertension
-Diabetes
-Mood disorders
-Obesity
-Panic disorders
-Anxiety
-Neurological damage
-Skin aging
-Dark circles
-Vision problems
-Estrogen dominance
-Hypogonadism
-Hair loss
-Skin issues

All of which i assume you want to avoid.

Some tips that could help you get better sleep include:

-Avoiding irregular sleep and wake up times.

-Avoiding stimulants for the first 90 minutes of the day and 8-10 hours before going to bed but also cycling them every week or two (1-2 weeks on 2-3 weeks off).

-Quitting alcohol

-Avoiding huge meals at night

-Chamomile

-Epsom salt baths

-Getting sunlight throughout the day

-Lemon balm

-Grounding

Suggestion number 5: Get a pair of blue light blockers

Artificial blue light is a range of the visible light spectrum with a wavelength between 400 and 495 nm.

A few things that exposure to artificial blue light can cause include:

-Raise corticotropin-like intermediate peptide (ACTH(18-39)) which functions as an insulin secretagogue in the pancreas

-Raise cortisol

-Retinopathy (damaged eyesight)

-GnRH deficiency (GnRH signals to the pituitary gland to make and secrete things such as LH and FSH which are crucial for testosterone and progesterone)

-Neuropathy (damaged nerves)

-Insomnia

-Fatigue

-Suppress BDNF (brain-derived neurotropic factors is obviously a neurotropic factor found in the brain (but also expressed in the retina and even the kidneys) which supports the health of neurons and synapses).

-Increase leptin (leptin is a hormone made mainly by adipose cells which act on receptors in the hypothalamus in order to control our hunger signals among other things)

And in general has a lot of negative side effects.

A program like f. lux and a pair of blue light blockers are two easy steps you can take in order to start optimizing your light environment.

Suggestion number 6: Get sun.

This will lead to:

1)Improved insulin sensitivity. 
Even half an hour of sunlight per day for 7 days straight can show a 0.8-1.05% decrease in insulin resistance and a 0.4–0.54% improvement in beta-cell function.

2) Optimal circadian rhythm.

3)Optimal vitamin D levels.

4)Optimal testosterone levels.
Sunlight exposure can increase testosterone levels up even 200%.

5)A healthy thyroid.
And 1000 other benefits.

You don’t have to be afraid of the sun and if you sunburn, here’s how you can stop it.

https://twitter.com/Helios_Movement/status/1678769711092469762

Suggestion number 7: Spend time in nature as often as you can.

You will get fresh air, exercise, get sunlight, relax, get away from cell towers and spend time with your thoughts.

Suggestion number 8: Quit alcohol

Would you eat a food that was guaranteed to destroy your brain, gut, liver, mood, ruin your sleep, eyesight, make you gain fat, diabetic and didn’t even taste good?

Probably not.

Yet only in the U.S, the alcohol industry is estimated to make around 70 billion dollars per year, while the average American is thought to consume 494 drinks per year.... That's simply too much if you want to be healthy.

So cut back.

Suggestion number 9: Abolish sedentary lifestyles

You may think that movement is a no-brainer but according to WHO 60 to 85% of people in the world live sedentary lifestyles and that’s a problem since physical inactivity is one of the leading causes of disease and disability.

A sedentary lifestyle increases all causes of mortality.

We partly are animals and are meant by design to move every single day.

When we do not do this, all sorts of health issues will arise.

So find the time to exercise for even 30 minutes a day.

Suggestion number 10: Go and get some blood work done.

If you are JUST starting out your health journey, here’s a panel that i recommend you get:
1. A typical HDL and triglyceride test.
2. LDL particle number via NMR
3. OGGT (it takes time and you’ll be at the doctor’s office at least 2 hours) Note: The one-hour insulin response you’ll get from this test might be more important than any other “glucose” test.
4. IGF-1
5. C-reactive protein, homocysteine and uric acid
6. TSH
7. Total T4
8. Total T3
9. Reverse T3
10. Free T4
11. Free T3
12. Thyroid antibodies
13. Total testosterone
14. Free testosterone
15. SHBG
16. LH
17. FSH
18. E1
19. Prolactin
20. 25-hydroxy vitamin D
21. B12
22. AST:ALT

That was pretty much it.

If you liked this thread and learned something from it, leave a like or RT.

https://x.com/Helios_Movement/status/1713195272149323854

For more, you can check this:

https://fitandball.gumroad.com/l/thesystem23?layout=profile