Ben Smith

If you have thyroid issues, you can cure them naturally.  

Most thyroid issues are secondary to other problems. Thus, if you find the root cause—there is a cure.

Here are the absolute best ways to heal your thyroid: 🧵 

The thyroid is a small, butterfly-shaped gland in the front of your neck.

There are two types of thyroid problems:

• Hypothyroidism 
• Hyperthyroidism

Hypothyroidism is the underproduction of the thyroid hormones. Hyperthyroidism is the opposite—overproduction... 

From my experience treating thyroid issues, the common symptoms are:  

• Fatigue 
• Dry skin 
• Tiredness 
• Puffy face 
• Depression 
• Constipation 
• More sensitivity to cold  

Today, many people have thyroid problems, but these are often secondary to other issues. 

To solve thyroid issues, you must first understand their root cause and the underlying mechanism

Hypothalamus is a master regulator which releases TRH—which instructs pituitary gland to release TSH (thyroid-stimulating hormone).

The thyroid then produces T4, which converts to the active form T3.

When diagnosing the problem, most doctors only look at TSH, but it's important to consider the holistic view of the body.

Harrower’s chart illustrates how the thyroid influences everything and how different glands interact.

Grasp the big picture before finding the root cause ↓ 

→ Let’s explore the first possible root cause ↓

The liver converts the thyroid hormones.

T4 is inactive, and is activated through the liver, to make the active form T3.

80% of the thyroid function occurs through your liver.

Thus, damaged liver may be one cause. 

→ Thyroid issues can also stem from gallbladder bile problems.

Adequate bile production alleviates constipation, helps with bowel movements, and improves liver function—which is crucial since the liver converts 80% of thyroid hormones.

→ The adrenals can impair thyroid function by triggering an autoimmune disease that causes the thyroid to attack itself.

This often happens after a stressful event:

• Graves (hyperthyroid) 
• Hashimoto’s (hypothyroid)

In this case, you want to cure the autoimmune disease. 

In women, excess oestrogen could be the problem

If you experience heavy bleeding, cramping, or irregular periods—excess oestrogen may be blocking thyroid hormone receptors, preventing the thyroid from functioning properly.

Oestrogen inhibits thyroid function. 

More estrogen = less thyroid activity

If I were in your shoes, the first step I’d take would be to get bloodwork done (TSH, T4, T3)

Next, I’d accurately interpret the results and identify the problem, whether:  

• Poor conversion 
• Faulty regulation 
• Thyroid tissue damage
• Anything in Harrower’s chart

Once that's done, it's time to restore thyroid function ↓

1) First, start with a nutrition overhaul.

If you are insulin resistant, adopt a low-carb, high-fat diet. If you are generally healthy, opt for a low to moderate carb diet.

Nobody benefits from sugar and high insulin spikes.

Next ↓

2) Perform a liver detox 

Since 80% of the conversion from T4 to T3 occurs in the liver, it's crucial for it to function properly.

I recommend these battle-tested supplements to my clients:  

• TRHC TUDCA  
• Raw Herbal Cleanse  

(no affiliation) 

3) When considering iodine supplementation, it’s crucial to determine whether you have an autoimmune issue.

Taking iodine can worsen autoimmune diseases by increasing thyroid size and susceptibility to attacks.

Iodine should be introduced only after the autoimmune response has been calmed.

4) The next step is a gut reset, especially if you have a leaky gut.

Having helped over 1,500+ people achieve this, I can assure you it will greatly benefit not only your thyroid issues but also your overall health.

For example:

If you are low on T3—it’s a sign of an unhealthy gut flora and deficiency in Zinc and Selenium—which are necessary in conversion from T4 to T3.

5) Avoid drinking tap water containing chlorine and fluoride. 

Change your water game by investing in quality water filters.

Additionally, avoid allergens such as:

• Soy 
• Corn 
• Wheat 
• Pasteurised dairy

True healing of thyroid is not the suppression of symptoms, but the addressing of the root cause and then giving your body the support it needs.

Then it will perform miracles.

The thyroid is like an orchestra, and all the players need to be in harmony for optimal health.

P.S.

In recent months, we've helped people reverse seemingly "permanent" health conditions.

They came to us feeling defeated, having tried everything conventional medicine offered. 3-6 months of working with us—they healed.

Want their results? DM me "REVERSE" and let's chat. 

Thank you for reading!

For more content like this:

Drop a like and follow me @bensmithlive

Drinking 8 glasses of water daily is based on zero science.

Every time you chug plain water, you are flushing out your electrolytes and sabotaging your energy levels.

True hydration is far more complex.

The science of how to actually hydrate properly: 🧵 

First off, drinking 8 glasses of water a day is a recommendation based on zero scientific research.

And yet every summer we are inundated with this myth. This stops today.

Proper hydration relies on this equation: 

The hydration equation: sodium and glucose in a (minimum) 2:1 ratio.

It activates sodium-glucose transporter proteins which pall water across cell membranes.  

You need both electrolytes (sodium) and glucose (sugar) to achieve the proper hydration.  

Let’s talk about it. 

1) Electrolytes are substances that have a natural positive or negative charge when dissolved into water. 

They are vital in regulating body pH levels, nerve, and muscle function. The main electrolytes that are found in the body ↓ 

2) Glucose

In the small intestine, glucose facilitates the absorption of sodium.

The sodium-glucose co-transporters (SGLTs) move glucose and sodium together across the intestinal tract into the bloodstream.

Glucose contributes to cellular hydration by influencing osmotic balance.

More often than not, you are not:  

• Tired 
• Irritable 
• Low energy 
• Unable to focus  

You are just dehydrated.

Studies have shown that even mild dehydration (1-2% loss of body weight) can impair cognitive performance, particularly attention and working memory.

Before I give you my battle-tested hydration solutions, understand this:

Sugar-free hydration solutions are not hydration solutions, they are electrolyte solutions—you need glucose.

Ditch your PRIME and Gatorade. Hydrate properly with these:

→ Pinch of Celtic sea salt (1/2-1tbsp) with 1/2 a squeezed lemon.

Lemon also contains sodium, potassium, calcium, magnesium—great for hydration 

→ 1 tbsp honey and good crack of pink salt: Higher on the glucose side, great for pre-workout

→ Coconut water: Rich in glucose, sodium, and other electrolytes 

→ Pickles in brine [sodium] + dried fruit, such as apricots [glucose]: Often found outside sauna’s in Sweden for hydration

→ Electrolyte tabs/packets provide a 360 hydration/muscle/nerve support if they have a brought spectrum of electrolytes + glucose (ideally naturally derived sugar)

Proper hydration is important, but it’s only one piece of the puzzle towards elite health and performance.

Everyone's trying to solve this puzzle with too many pieces, but it comes down to a few key pieces, perfectly fitted together.

This leads us to something revolutionary...

introducing velocity.

The world’s first 12-week complete optimisation system that seamlessly integrated body, mind, and spirit into one simple program.

The waitlist is live ↓
https://liveaura.com/velocity

Thanks for reading!

If you like this post, you'll love my Telegram. http://t.me/bensbroadcast
http://t.me/bensbroadcast

In 1991, scientists discovered something extraordinary:

Your heart possesses its own independent brain—a neural network that "thinks, remembers, and feels."

This discovery is transforming how we deal with (and understand) chronic stress: 🧵 

Your heart isn't just a pump.

It's a “little brain” with 40,000 neurons, running its own nervous system.

When it achieves coherence, it creates a state of perfect harmony—aligning your physical, mental, and emotional systems into one powerful force.

But...

When the heart is beating incoherently, we feel:  

• Anxious 
• On edge 
• Unfocused 
• Out of balance  

Because the body is operating in survival, we act from primitive perspective rather than from higher heart-centred emotions. 

This INCOHERENCE is brought up by STRESS. 

The stress we experience when we feel unsafe is not about the event itself.

It’s the result of unmanaged emotional reactions to the event.

In a state of chronic stress, the body struggles to maintain homeostasis.

And we begin to suffer from myriad stress-related symptoms ↓

Due to our large brains—we can think about problems—therefore turning on the cascade of stress chemicals by THOUGHT alone.

We can knock our brain and body out of normal physiology just by thinking about past or trying to control an unpredictable future.

This constant stress takes serious toll on your body—draining your energy and resilience.

According to studies—psychological stress was the strongest predictor of future cardiac events, including cardiac death, arrest, and heart attack. 

Let’s zoom back on the heart.

When your heart becomes coherent, your nervous system responds by increasing the brain’s energy, creativity, and intuition.

This has a positive effect on every organ in the body.

When the heart and brain are working together, you feel more whole. 

Your heart is intricately connected to both branches of the ANS.

This direct link means parasympathetic and sympathetic fluctuations instantly affect your heart's beat-to-beat function, i.e. EVERY EMOTION SHAPES YOUR HEART RHYTHM.

So, how can you develop resilience to handle “bad” emotions?

Start by increasing your HRV (heart rate variability) which is the global biomarker of resilience to stress.  

Moderate level of variability makes us better to adapt to life’s challenges.

Low HRV does the opposite. 

Stress disrupts the ANS, which controls automatic processes like breathing, heart rate, and digestion.

Constantly living in “survival mode” (financial pressure, uncertainty, etc.) over-activates the sympathetic nervous system (SNS), causing imbalance.

To restore balance…

Train the parasympathetic nervous system (PNS) to boost heart rate variability (HRV).

Higher HRV builds resilience, improving clarity, decision-making, and composure under pressure. 

My top methods for increasing HRV ↓ 

There are three major areas you should focus on to increase your HRV:

• Improve cardiovascular function 
• Breathwork and breath training 
• The four states of the nervous system

Let’s dive into them: 

1) Exercise, including both cardio and strength training, increases HRV.

I’m boosting mine with Muay Thai: 

2) Breathwork and breath training

As a breathwork facilitator, I can confidently say that breath is your best friend here.

Really, there 4 ways to master the breath:

• Gain a greater breath-awareness 
• Centering: Slow cadence of speech, applying pauses 
• Daily breath practice 
• Longer guided breath journeys

Take deep, slow breaths daily to stimulate the vagus nerve and promote your parasympathetic nervous system.

Two of my favorite exercises are:

• Forced exhales 
• Double inhales (corporate breathwork) 

Use the breath to shift your state:

• Exhales/slow breaths to down-regulate 
• Inhales/sharp breaths to energise

This means nothing if you are congested, so clear your nasal passage or use nose strips to open your airways. 

Master the 4-states of the nervous system:

1.⁠ ⁠Sympathetic activation | Think: caffeine, environmental stress, an argument with your partner, heavy music (stressful stimuli)

2.⁠ ⁠⁠Sympathetic strengthening | This is stress that you adapt positively from: Exercise, fasting, getting out of your comfort zone (also known as Eustress)

3.⁠ ⁠⁠Parasympathetic activation | Think: Time in nature, meditation, sauna, lying in bed with someone you love (relaxing stimulus)

4.⁠ ⁠Parasympathetic strengthening | Training yourself to be calm in stressful situations: Breathwork, or most commonly; remaining calm during a cold plunge

Mastering all 4 elements makes it simple and easy to look after your nervous system.

The goal is to balance sympathetic and parasympathetic nervous system.

Train yourself to remain calm in stressful situations (ice bath), but balance this with relaxing stimuli (sauna).

Our world is designed to keep us in a sympathetic state.

Therefore, focus on the more neglected part: parasympathetic state ↓

My preferred, battle-tested methods for parasympathetic activation:

• Sauna 
• Breathwork 
• Epsom salt bath 
• The Doubling Method 
• Physical touch from a partner 
• Time in nature (especially in the sun)

The goal is to chill the fu*k out. 

When you're in a coherent state, HRV increases, showing your body's systems are in harmony. 

Stress lowers coherence, but you can't always control external stressors.

So, the key is resilience—building it by increasing HRV, so you can handle whatever life throws your way.

Thanks for reading!

If you like this thread, you’ll love my Telegram where I share more personal insights:

http://t.me/bensbroadcast
http://t.me/bensbroadcast

Chronic fatigue isn't normal.

Yet most people accept being half-alive, drowning themselves in coffee just to make it through another day.

This stops today.

The real reason you're always tired (and the permanent solution): 🧵 

There are 3 areas we need to work on to get rid of chronic fatigue and maximise your energy levels:

• Sleep
• Nutrition
• Nervous system

But first, let's eliminate what’s making you tired in the first place:

• Mold 
• Seed oils
• Microplastics
• Processed gluten
• Herbicides and pesticides
• Processed food inflammation
• Artificial sweeteners &amp; blue light
• Mercury in seafood &amp; old vaccines
• Environmental toxins (e.g. glyphosate)

Now, let's master the foundation ↓

→ Sleep

In this case, work with your biology, not against it. Understanding your sleep chronotype reveals when you are naturally most alert.

Your natural energy patterns aren’t random. Use them and aim for 8+ hours of quality sleep a night. 

Other tips for sleep optimisation:

• Supplement with magnesium 
• Keep the room cool & dark
• No screen 1 hour before bed
• Wear blue-light blocking glasses
• Measure your sleep with Ōura ring
• Maintain a consistent sleep schedule
• Use the app “Sleep Cycle” as an alarm
• Sun in the morning. Red light in the evening
• No caffeine 9 hours before bed
• No food 3 hours before bed

→ Nutrition

In this case, we focus on gut health (your 2nd brain).

When gut health suffers, inflammatory signals (cytokines) spread through your blood, reaching your brain and organs.

Your body burns energy to protect yourself, leaving you depleted. 

5 years ago, IBS drained every ounce of my vitality.

I needed 14 hours of sleep just to function.

Today, I operate like a well-oiled machine.

Your energy ceiling is set by your gut health. So, let’s fix it: 

Along with avoiding the poison above:

Consume whole quality foods and variety of fibre sources.

An animal-based approach, plenty of quality fish, and a variety of healthy fats, unrefined carbohydrates, and vegetables. 

Psyllium husk and ground flaxseeds (fibre).

Broaden out with moderate fruit, eggs, oats, top-notch dairy, and full food freedom over time. 

Veganism, eating no vegetables whatsoever, big no-go.

Additionally, hydrate properly. More often than not—you’re not tired, you’re dehydrated.

Your cells need both glucose + sodium to absorb water effectively (2:1 ratio).

Next time, add some honey, lemon, and salt to your water. 

Stop eating sugar—temporarily—to prevent harmful bacteria by cutting out their fuel.

I advise an elimination diet, including removal of both refined and natural sugars, processed foods, common allergens, and FODMAPs.

(Even, fruit, honey, coconut, maple syrup)

Gradually reintroduce all foods you want to eat in the future, avoiding those you're intolerant to.

Foods are reintroduced from "least" to "most" harsh.

For more details on gut reset—once you finish this thread—read this one below:

https://x.com/bensmithlive/status/1844795553554616459

→ Nervous System

You are not just tired. Your nervous system is fried.

This creates a bone-deep fatigue that’s beyond physical or mental—it’s systemic.

The path to recovery starts with mastering the 4 elements of nervous system regulation:

The 4-states of the nervous system:

1.⁠ ⁠Sympathetic activation | Think: caffeine, environmental stress, an argument with your partner, heavy music (stressful stimuli)

2.⁠ ⁠⁠Sympathetic strengthening | This is stress that you adapt positively from: Exercise, fasting, getting out of your comfort zone (also known as Eustress)

3.⁠ ⁠⁠Parasympathetic activation | Think: Time in nature, meditation, sauna, lying in bed with someone you love (relaxing stimulus)

4.⁠ ⁠Parasympathetic strengthening | Training yourself to be calm in stressful situations: Breathwork, or most commonly; remaining calm during a cold plunge

Mastering all 4 elements makes it simple and easy to look after your nervous system.

The most neglected element is parasympathetic activation. Learning to truly relax.

Not doom-scrolling relaxation, but deep, biological rest:

• Grounding
• Sauna 4x/week
• Nature retreats
• Epsom salt bath
• Forced-slow exhales

Time off like this is PRODUCTIVE. 

The final point: 

Your body will give you energy you demand of it.

When you work or train—be all in. 

When you rest—be completely off. 

It breaks my heart seeing millions dragging themselves through life, unaware of the raw power sleeping within them.

Imagine waking up with clear mind, child-like energy, and focus that never wavers.

This isn’t fantasy. This is the potential within you.

Getting granular about this would be too long for this thread.

So, if you want my full blueprint—watch the III episode where I reveal what’s blocking you from achieving your full health potential + how to fix it.

Watch it now on YT:
https://youtu.be/bpkPrljahAI?si=Wmj_TZFxfsl8FGzn

Thanks for reading!

If you like this thread, you’ll love my Telegram.

https://t.me/bensbroadcast
https://t.me/bensbroadcast

Light is the ultimate divine medicine.

No drug could ever match its healing potential. Unfortunately, it's criminally underused.

This stops today.

The complete guide to using light as medicine: 🧵 

For millions of years, humans evolved under full-spectrum sunlight.

Our cells and biology are specifically designed to respond to different wavelengths.

Now we spend 16+ hours a day indoors, creating a form of "light malnutrition."

Each wavelength of light speaks to your body in a different language, triggering specific biological responses.

It's like having access to dozens of free medicines, but most of us never use them.

Here's how each part of the light spectrum impacts your biology: 

→ ULTRAVIOLET LIGHT (UVB)

Despite what you've been told, small doses of UVB can be remarkably beneficial.

When UVB hits your skin, it converts cholesterol into vitamin D, which is vital for bone health and immune modulation.

It also prompts your skin to release nitric oxide, which dilates blood vessels and lowers blood pressure.

The key is finding the "therapeutic window."

i.e. enough for health benefits, not enough to burn.

For most people, this means just 5-15 minutes of midday sun exposure several times per week.

NEVER exceed the amount that causes you to burn.

→ BLUE LIGHT (400-490nm)

Blue light is a double-edged sword.

In the morning, it's a powerful regulator of your circadian rhythm.

Blue-rich morning light signals your brain to stop producing melatonin and start producing cortisol, boosting alertness and mood. 

But at night?

That same blue light becomes your worst enemy.

Studies show blue light at night suppresses melatonin for TWICE as long as green light and shifts your body clock by about 3 hours.

Even dim room light (8 lux - less than a lamp) can mess with your melatonin. 

→ GREEN LIGHT (495-570nm)

This is where it gets interesting...

Green light is emerging as a powerful therapy for pain and headaches.

In one study, migraine sufferers exposed to different colors found that all colors WORSENED headache pain except green.

Green light reduced pain by about 20%.

A clinical trial with chronic migraine patients had them spend 1-2 hours daily in a green-lit room.

Over 10 weeks, their headache days decreased from 22 to 9 per month - nearly a 60% reduction.

Simply wearing green-tinted glasses shows similar benefits, suggesting it works through your eyes, not just your skin.

→ YELLOW/AMBER LIGHT (570-590nm)

Yellow light is often overlooked but has exceptional skin benefits.

It penetrates the skin to a shallow depth (0.5-2mm) and primarily affects the epidermis. 

Yellow light reduces redness and inflammation while boosting circulation and lymphatic drainage.

It's shown to increase collagen production and red blood cell formation in the skin, supporting wound healing and tissue repair.

If you've ever wondered why you look better in "golden hour" light; this is why.

→ RED LIGHT (620-750nm):

Red light (and IR light) are interventions I use often.

(15-20mins red light therapy daily)

When red light reaches your cells, it's absorbed by mitochondria (your cellular power plants) through an enzyme called cytochrome c oxidase. 

This increases ATP production, essentially giving your cells an energy boost.

The results?
• Faster tissue repair
• Increased collagen production
• Reduced inflammation
• Improved circulation

Red light therapy has been shown to speed healing of wounds, reduce joint pain, and even help regrow hair in some cases of alopecia.

For muscle recovery, red light reduces soreness and fatigue by decreasing inflammation and oxidative damage after exercise.

→ INFRARED LIGHT (750nm+)

Invisible to the eye but felt as heat, infrared light has profound healing effects.

Near-infrared (750-1400nm) penetrates DEEPEST  any light, reaching several cm into tissue.

This means it can affect muscles, nerves, and even bones to some degree.

Mid and far-infrared cause less penetration but trigger whole-body responses through gentle heating.

Now, how do you actually USE this knowledge?

Here's my three-tiered approach to optimising your light environment:

TIER 1: FREE LIGHT OPTIMISATION

1. Get morning sunlight within 30-60 minutes of waking.

This is non-negotiable. Even on cloudy days, outdoor light far exceeds indoor lamp intensity.

Just 5-15 minutes sets your body clock, boosts mood, and improves sleep that night.

2. Take a midday outdoor break.

Around solar noon, the sun offers the brightest light and UVB for vitamin D.

A brief 10-20 minute walk can top up your vitamin D levels and deliver a hefty dose of illuminance.

3. Practice evening light hygiene.

In the hours before bed, dim overhead lights and switch to warm amber lighting.

Limit screen use or use blue-light filters on devices.

Your goal: create a cave-like environment for sleep.

4. Instal flux on your desktop which adjusts the spectrum of light according to sunrise and sunset.

TIER 2: BUDGET-FRIENDLY LIGHT TOOLS

1. Light therapy lamp (10,000 lux)

For those who can't get sufficient sunshine (winter, shift work), a light therapy box is an evidence-based solution.

Use for about 30 minutes in the morning to treat seasonal depression and improve mood.

2. Blue-blocking glasses

Amber-tinted glasses worn in the evening block the melatonin-disrupting blue light.

Studies show people wearing these maintain normal melatonin production even under bright indoor light.

Don’t wear blue light blockers during the day (especially the morning).

Your body needs this blue light in order to rise.

Cost: $10-50

3. Green-tinted migraine glasses

If you suffer from headaches or migraines, green-tinted glasses can reduce pain without drugs.

4. Philips Hue Red light bulbs: Switching to red in the evening hours (stimulates melatonin)

5. Switch from bright overhead lights to eye-level warmer bulbs (i.e. lamps). ⁠Remove all white bulbs, shift to a warmer orange tone instead.

TIER 3: ADVANCED LIGHT THERAPY

1. Red light therapy devices

From small handheld units to full-body panels, these deliver focused red/near-infrared light.

Look for wavelengths around 630-670nm (red) and 810-850nm (near-infrared) for best results.

Sessions typically run 5-15 minutes, repeated several times weekly.

2. Infrared saunas

Far-infrared saunas use IR lamps to heat your body directly without excessively heating the air.

Start at around 43°C (110°F) for 5-10 minutes and gradually increase to 20-30 minute sessions.

The key to success with ANY light therapy is consistency.

Create a personalised "light diet" based on your specific goals:

For MOOD improvement:
• Morning sunlight or bright light therapy
• Midday outdoor exposure
• Red light therapy 3-4x weekly

For SLEEP enhancement:
• Morning sunlight (critical!)
• Amber lighting after sunset
• Blue-blocking glasses 2 hours before bed
• Complete darkness while sleeping

For SKIN health:
• Moderate morning sun (with protection if needed)
• Red light therapy for collagen production
• Yellow light for inflammation/redness

For PAIN management:
• Green light or green-tinted glasses for headaches
• Red/NIR light on joints or muscles for inflammation
• Infrared sauna sessions for full-body relief

Your body evolved to thrive under natural light cycles.

By understanding these wavelengths and using them strategically, you can unlock healing potential that modern medicine is only beginning to understand.