*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/article... 2. https://www.nature.com/article... 3. https://www.sciencedaily.com/r... 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.go... 2. https://pubmed.ncbi.nlm.nih.go... 3. https://pubmed.ncbi.nlm.nih.go... 4. https://pubmed.ncbi.nlm.nih.go...

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.go... 2. https://www.ncbi.nlm.nih.gov/p... 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_Mov...

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_Mov...

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/...

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