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/...