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2) Targeted supplementation. Yes an anti inflammatory diet works. But to regulate cortisol levels even faster try this supplement stack: • L theanine • Magnesium • Rhodilia rosea • Ashwagandha • Vitamin B complex • Omega-3 fatty acids Consult with your physician first.

Oliver Anwar

163,862 subscribers

25,795 次观看 • 1 年前 •via X (Twitter)

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17 条评论

Oliver Anwar 的头像

Oliver Anwar1 年前

There is a hormone chemical that's slowly killing you: Cortisol. I've been a health coach for +10 years. Here’s how cortisol destroys your body (and 3 ways to stop it fast):

Oliver Anwar 的头像

Oliver Anwar1 年前

First an important premise: Cortisol is often referred to as the “stress hormone”. Almost every cell in the body contains cortisol receptors. This allows the hormone to effect the entire body at once. Yes, cortisol is important for normal function. But having high level for long periods of time can destroy your body Here’s what happens:

Oliver Anwar 的头像

Oliver Anwar1 年前

High cortisol levels for long periods of time ruin your metabolic regulation. Why? Cortisol increases blood sugar which leads to insulin resistance. And what does insulin resistance cause? Type 2 diabetes. It get’s worse…

Oliver Anwar 的头像

Oliver Anwar1 年前

Cortisol alters fat distribution. This makes the body store fat in your: • Face. • Chest. • Abdomen. This pattern is known as Cushing’s syndrome when cortisol levels get extreme for long periods of time. Still not convinced cortisol is slowly killing you? Read this:

Oliver Anwar 的头像

Oliver Anwar1 年前

Cardiovascular damage: Excess cortisol puts pressure on your cardiovascular system. This creates hypertension and elevated heart disease risk. The stress compounds over time… Leading to serious conditions like heart attacks and strokes.

Oliver Anwar 的头像

Oliver Anwar1 年前

That’s not all… High cortisol levels for long periods of time also create: • Musculoskeletal deterioration • Impaired memory and loss of focus • Overall cognitive decline along with anxiety. The list of awful side effects goes on… But don’t worry. Here’s how to lower your cortisol levels fast:

Oliver Anwar 的头像

Oliver Anwar1 年前

1) Use the “anti-inflammatory” diet. Fun fact: Your diet regulates your cortisol levels. Research shows eating a Mediterranean diet helps maintain healthy cortisol levels. Here’s a list of food in the anti inflammatory diet you should be eating NOW:

Oliver Anwar 的头像

Oliver Anwar1 年前

• Fruits • Veggies • Flax seeds • Chia seeds • Fiber rich foods • Fermented foods • Omega 3 fatty acids from fish • Whole grates with plant based polyphenols And stop consuming food that spike cortisol like: • Caffeine • Added sugars • Processed foods

Oliver Anwar 的头像

Oliver Anwar1 年前

3) Exercise. If you exercise wrong, then you might as well not work out at all. This post will fix it: Exercise has the highest cortisol regulating effects. For the best results? Read this:

Oliver Anwar 的头像

Oliver Anwar1 年前

150-200 minutes of low to moderate intensity exercise. • Cycling • Walking • Swimming Don’t forget: Mix up daily exercises for the best results: • Cardiovascular. • Flexibility work. • Strength

Oliver Anwar 的头像

Oliver Anwar1 年前

I'm looking to help 5 high performers: 🔥 Drop 15-75 LBs of fat 💪 Gain 5-10 LBs of muscle 🚀 Skyrocket their energy levels In 3 hours per week and without a restrictive diet. Want in? DM me. (NOT FREE)

Oliver Anwar 的头像

Oliver Anwar1 年前

I guarantee you'll achieve this or I'll work with you for free until you do. I've helped 100s of high performers look great, feel great and be great. Here are the results you can expect working with me and my team. This could be you. 👇

Oliver Anwar 的头像

Oliver Anwar1 年前

P.S. Want to get lean, strong, and energized? Get my High Performer Fat Loss Guide for FREE 👇

Troomy Nootropics 的头像

Troomy Nootropics1 年前

Melatonin + Reishi = Sleep mastered. Troomy Sleep helps you rest easy and wake up refreshed. 💤

Carole Mac 的头像

Carole Mac1 年前

Be VERY careful with Ashwagandha. It can cause anhedonia. It’s not something to play around with.

bOnE_cRuShEr 的头像

bOnE_cRuShEr1 年前

Vitamin C!!

vevster 的头像

vevster1 年前

I have all of these except rhodilia.

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This is one of the biggest stories the TV isn't telling you. You can reduce your risk of cancer, the #2 killer in the world, by 60%, according to findings from a recent study. How? Three simple interventions: #1 - Supplement with Vitamin D #2 - Supplement with omega-3 fatty acids #3 - Implement a simple home exercise program into your life A 60 percent reduction in cancer risk is absolutely astounding. So, why is this information not making headlines? Because the healthier you are, the less money there is to be made.

This is one of the biggest stories the TV isn't telling you. You can reduce your risk of cancer, the #2 killer in the world, by 60%, according to findings from a recent study. How? Three simple interventions: #1 - Supplement with Vitamin D #2 - Supplement with omega-3 fatty acids #3 - Implement a simple home exercise program into your life A 60 percent reduction in cancer risk is absolutely astounding. So, why is this information not making headlines? Because the healthier you are, the less money there is to be made.

The Vigilant Fox 🦊

1,433,137 次观看 • 2 年前

Gary Brecka just cut through all the supplement noise on The Bossticks podcast with a brutally simple list. He says almost everyone should be on these three non-negotiables: - A fully methylated multivitamin (with active methylfolate + methylcobalamin) - A quality omega-3 with both EPA and DHA - Vitamin D3 with K2 He also reminded everyone: there’s no such thing as an essential carbohydrate — but there are essential amino acids and fatty acids. These basics cover the most common deficiencies without turning your life into a supplement obsession. I’ve been trying to simplify my own routine, and this kind of focused approach feels way more realistic and effective. What are the 2-3 supplements you refuse to skip?

Gary Brecka just cut through all the supplement noise on The Bossticks podcast with a brutally simple list. He says almost everyone should be on these three non-negotiables: - A fully methylated multivitamin (with active methylfolate + methylcobalamin) - A quality omega-3 with both EPA and DHA - Vitamin D3 with K2 He also reminded everyone: there’s no such thing as an essential carbohydrate — but there are essential amino acids and fatty acids. These basics cover the most common deficiencies without turning your life into a supplement obsession. I’ve been trying to simplify my own routine, and this kind of focused approach feels way more realistic and effective. What are the 2-3 supplements you refuse to skip?

Camus

77,254 次观看 • 3 个月前

"Sunlight Is Our Greatest Form Of Natural Energy That We Absorb. We Are Walking Solar Panels." Dr Rimka "Most Of Us Cover It Up & Break Our Own Solar Panels." "If We Put Solar Panels On Our Roofs & Then Put Tarps On 95% Of It....We Wonder Why We Can't Run Our Houses Anymore." The Benefits Of The Sun For Optimal Health: Stroke Prevention Cancer Prevention Heart Attack Prevention Bone Health Immune System Health Depression Prevention Natural Appetite Suppressant Natural Blood Sugar/Insulin Control Mood Enhancer Hair Keratin Production Naturally Lowers Blood Pressure Optimal Libido & Hormone Production Muscle Health & Injury Prevention Eyesight Health The Higher your Vitamin D Level, the more benefits & protections you will experience. Natural sun exposure &/or red light therapy is best, but not always an option or available based on your geographical location & budget. Knowing your Vitamin D3 level prior to deciding to supplement is important. Mail order/online tests make it easy to know your level. Let me know in the comments if you'd like the online lab I trust for testing vitamin D3. It's a lab I've used for 10yrs when my family needs bloodwork, urinalysis & saliva hormone testing. Vitamin D Levels (25-hydroxyvitamin D) 70 nmol/L Optimal Protection Aim For Vitamin D3 Level Above 70 nmol/L Vitamin D3 Has Required Cofactors: Magnesium must be present in food or supplement form to activate Vitamin D, even from the sun. Magnesium is the 'key' that unlocks & activates Vitamin D3. For supplemental, Magnesium Glycinate & Threonate are the most bioavailable forms. And for Vitamin D to transport Calcium correctly to the bones & not calcify within arterial walls & soft tissues within the body, the cofactor K2 must also be present in the diet or in supplement form. Animal based diets provide ample natural K2. For supplemental, use K2 in MK4 or MK7 forms. 30 minutes of sunlight can manufacture 30,000 IU of Vitamin D3. 👇Vitamin D Deficiency & Chronic Disease👇 👇Melanoma Is Not Caused By Sunlight👇 👇Magnesium Required Cofactor For Vitamin D3👇 Speaker: Dr. Stephanie Joy Rimka Dr Stephanie Rimka

"Sunlight Is Our Greatest Form Of Natural Energy That We Absorb. We Are Walking Solar Panels." Dr Rimka "Most Of Us Cover It Up & Break Our Own Solar Panels." "If We Put Solar Panels On Our Roofs & Then Put Tarps On 95% Of It....We Wonder Why We Can't Run Our Houses Anymore." The Benefits Of The Sun For Optimal Health: Stroke Prevention Cancer Prevention Heart Attack Prevention Bone Health Immune System Health Depression Prevention Natural Appetite Suppressant Natural Blood Sugar/Insulin Control Mood Enhancer Hair Keratin Production Naturally Lowers Blood Pressure Optimal Libido & Hormone Production Muscle Health & Injury Prevention Eyesight Health The Higher your Vitamin D Level, the more benefits & protections you will experience. Natural sun exposure &/or red light therapy is best, but not always an option or available based on your geographical location & budget. Knowing your Vitamin D3 level prior to deciding to supplement is important. Mail order/online tests make it easy to know your level. Let me know in the comments if you'd like the online lab I trust for testing vitamin D3. It's a lab I've used for 10yrs when my family needs bloodwork, urinalysis & saliva hormone testing. Vitamin D Levels (25-hydroxyvitamin D) 70 nmol/L Optimal Protection Aim For Vitamin D3 Level Above 70 nmol/L Vitamin D3 Has Required Cofactors: Magnesium must be present in food or supplement form to activate Vitamin D, even from the sun. Magnesium is the 'key' that unlocks & activates Vitamin D3. For supplemental, Magnesium Glycinate & Threonate are the most bioavailable forms. And for Vitamin D to transport Calcium correctly to the bones & not calcify within arterial walls & soft tissues within the body, the cofactor K2 must also be present in the diet or in supplement form. Animal based diets provide ample natural K2. For supplemental, use K2 in MK4 or MK7 forms. 30 minutes of sunlight can manufacture 30,000 IU of Vitamin D3. 👇Vitamin D Deficiency & Chronic Disease👇 👇Melanoma Is Not Caused By Sunlight👇 👇Magnesium Required Cofactor For Vitamin D3👇 Speaker: Dr. Stephanie Joy Rimka Dr Stephanie Rimka

Valerie Anne Smith

26,561 次观看 • 1 年前

I've put together a straightforward protocol that seems to work quite well for people with Multiple Sclerosis (MS). A carnivore/lion diet works great for MS, but if you optimize a few nutrients and habits it can really improve your results and spur recovery. By just doing a carnivore/lion diet, there are now people who have not only put their symptoms into remission but have started to reverse their lesions on MRI. Some of these individuals will be in our upcoming case series on MS patients who are recovering using the carnivore diet. This full protocol can help even more. Dr. Chaffee's Protocol for Optimizing Multiple Sclerosis Recovery: This protocol outlines a comprehensive approach to supporting recovery from multiple sclerosis (MS), emphasizing dietary modifications, light optimization, and physical activity. 1) Dietary Intervention: The cornerstone of this protocol is a strict, high-fat, carnivore "lion" diet, predominantly consisting of beef and lamb, with 2g of fat for every 1g of protein, as detailed in my videos. All carbohydrates, sugars, and alcohol must be strictly excluded to induce and maintain ketosis, and to prevent further damage and inflammation to the nervous system. Ketones serve as the brain's preferred energy source and readily cross the blood-brain barrier, where they are converted into fatty acids, the essential building blocks for brain tissue. Prioritize grass-fed fats such as tallow, butter, or lamb fat, incorporating them into every meal for optimal results. Exclusively eating grass-fed meat is not required, these fats can be purchased separately. Grass-fed butter is readily available, as is grass finished tallow, and less often grass finished lamb. Bone marrow and even brain are excellent options as well. Wild-caught fatty fish is also acceptable; however, grass-finished lamb fat contains approximately 20 times the omega-3 fatty acids (DHA and EPA) compared to even oily wild-caught fish. DHA, EPA, and cholesterol are essential for myelin sheath regeneration on axons. 2) Nutritional Supplementation: For the first month, consume 50-100g (a few ounces) of liver daily. This can then be reduced to three times per week, with concurrent monitoring of B12 and homocysteine to maintain optimal levels. Maintain B12 levels between 800-1200 pmol/L or 1100-1600 pg/mL (American units). Homocysteine levels should remain below 7. If homocysteine is elevated, regardless of B12 levels, increase B12 intake. If liver consumption is not feasible, supplement with a methylated multi-B vitamin and/or sublingual methylcobalamin (methylated B12). Allow the sublingual dose (2000-2500 mcg daily for the first month) to dissolve under the tongue for at least five minutes before swallowing. Monitor B12 levels as described above and adjust accordingly. When testing B12 levels, discontinue B vitamin and B12 supplementation for approximately one week prior to the test to avoid artificially elevated results. Supplemental B vitamins can also interfere with other blood tests, particularly B7 (biotin). 3) Light Optimization and Circadian Rhythm: Optimize vitamin D levels and circadian rhythm by exposing yourself to direct sunlight for 30 minutes each morning, looking towards the sun (but not directly at it). Refrain from wearing sunscreen, sunglasses, or corrective lenses during this time. Direct, unfiltered sunlight exposure on as much skin as possible, including the eyes, is crucial, and multiple exposures throughout the day are beneficial. Minimize exposure to screens and artificial blue light, especially in the evenings. Wear blue-light-blocking glasses when using electronic devices or under artificial light after sunset. Remember that MS prevalence decreases closer to the equator; emulate these conditions as much as possible. Maximize vitamin D absorption by delaying showering for at least six to eight hours after sun exposure. Vitamin D is produced in the skin's sebum and can be washed away, particularly with soap. Absorption can take up to 48 hours, so allowing at least six to eight hours is essential. Vitamin D3 can also be obtained from wild-caught fatty fish and grass-fed animal fats. Monitor vitamin D levels six weeks from commencing the protocol, aiming for the high end of the normal range or preferably above. While supplemental vitamin D3 with K2 is an option, natural sunlight exposure and proper diet is preferred. Take repeat blood tests every 6-8 weeks in order optimize these levels and maintain them there. Once stabilized with your current diet +/- supplementation, you can can extend this period to once every 6 months. 4) Physical Activity: Maintain an active lifestyle. Nerve stimulation promotes growth and repair. Engage in as much activity as possible, gradually increasing intensity each week. As tolerated, incorporate resistance training and, if possible, sprinting. If walking is all you can do though, then walk. If not, then work your way up to walking. Important Considerations: Underlying Principles: This protocol addresses the root causes of MS and provides the resources and stimuli for tissue repair. The dietary and light hygiene modifications aim to halt further damage. The specified nutrients and light exposure provide the building blocks for repair, while exercise and light stimulate regrowth. The Crucial Role of Light: One example of the beneficial nature of light is UVA exposure. UVA light directed into the eyes (without glasses or other filters), stimulates the production of brain-derived neurotrophic factor (BDNF), which promotes brain growth, healing, and myelin repair. Proper light hygiene offers numerous benefits beyond BDNF stimulation, but it would be well worth it even if this were the only one. By adhering to this comprehensive protocol, individuals with MS can potentially achieve significantly improved outcomes compared to standard care. For the best results, ensure you are receiving proper medical supervision, particularly with regard to supplementation, blood work, and medications. Do not stop any medications until or unless it is appropriate to do so under medical supervision. *Always work closely with your healthcare provider when implementing any new interventions or protocols. #ms #multiplesclerosis #carnivore

I've put together a straightforward protocol that seems to work quite well for people with Multiple Sclerosis (MS). A carnivore/lion diet works great for MS, but if you optimize a few nutrients and habits it can really improve your results and spur recovery. By just doing a carnivore/lion diet, there are now people who have not only put their symptoms into remission but have started to reverse their lesions on MRI. Some of these individuals will be in our upcoming case series on MS patients who are recovering using the carnivore diet. This full protocol can help even more. Dr. Chaffee's Protocol for Optimizing Multiple Sclerosis Recovery: This protocol outlines a comprehensive approach to supporting recovery from multiple sclerosis (MS), emphasizing dietary modifications, light optimization, and physical activity. 1) Dietary Intervention: The cornerstone of this protocol is a strict, high-fat, carnivore "lion" diet, predominantly consisting of beef and lamb, with 2g of fat for every 1g of protein, as detailed in my videos. All carbohydrates, sugars, and alcohol must be strictly excluded to induce and maintain ketosis, and to prevent further damage and inflammation to the nervous system. Ketones serve as the brain's preferred energy source and readily cross the blood-brain barrier, where they are converted into fatty acids, the essential building blocks for brain tissue. Prioritize grass-fed fats such as tallow, butter, or lamb fat, incorporating them into every meal for optimal results. Exclusively eating grass-fed meat is not required, these fats can be purchased separately. Grass-fed butter is readily available, as is grass finished tallow, and less often grass finished lamb. Bone marrow and even brain are excellent options as well. Wild-caught fatty fish is also acceptable; however, grass-finished lamb fat contains approximately 20 times the omega-3 fatty acids (DHA and EPA) compared to even oily wild-caught fish. DHA, EPA, and cholesterol are essential for myelin sheath regeneration on axons. 2) Nutritional Supplementation: For the first month, consume 50-100g (a few ounces) of liver daily. This can then be reduced to three times per week, with concurrent monitoring of B12 and homocysteine to maintain optimal levels. Maintain B12 levels between 800-1200 pmol/L or 1100-1600 pg/mL (American units). Homocysteine levels should remain below 7. If homocysteine is elevated, regardless of B12 levels, increase B12 intake. If liver consumption is not feasible, supplement with a methylated multi-B vitamin and/or sublingual methylcobalamin (methylated B12). Allow the sublingual dose (2000-2500 mcg daily for the first month) to dissolve under the tongue for at least five minutes before swallowing. Monitor B12 levels as described above and adjust accordingly. When testing B12 levels, discontinue B vitamin and B12 supplementation for approximately one week prior to the test to avoid artificially elevated results. Supplemental B vitamins can also interfere with other blood tests, particularly B7 (biotin). 3) Light Optimization and Circadian Rhythm: Optimize vitamin D levels and circadian rhythm by exposing yourself to direct sunlight for 30 minutes each morning, looking towards the sun (but not directly at it). Refrain from wearing sunscreen, sunglasses, or corrective lenses during this time. Direct, unfiltered sunlight exposure on as much skin as possible, including the eyes, is crucial, and multiple exposures throughout the day are beneficial. Minimize exposure to screens and artificial blue light, especially in the evenings. Wear blue-light-blocking glasses when using electronic devices or under artificial light after sunset. Remember that MS prevalence decreases closer to the equator; emulate these conditions as much as possible. Maximize vitamin D absorption by delaying showering for at least six to eight hours after sun exposure. Vitamin D is produced in the skin's sebum and can be washed away, particularly with soap. Absorption can take up to 48 hours, so allowing at least six to eight hours is essential. Vitamin D3 can also be obtained from wild-caught fatty fish and grass-fed animal fats. Monitor vitamin D levels six weeks from commencing the protocol, aiming for the high end of the normal range or preferably above. While supplemental vitamin D3 with K2 is an option, natural sunlight exposure and proper diet is preferred. Take repeat blood tests every 6-8 weeks in order optimize these levels and maintain them there. Once stabilized with your current diet +/- supplementation, you can can extend this period to once every 6 months. 4) Physical Activity: Maintain an active lifestyle. Nerve stimulation promotes growth and repair. Engage in as much activity as possible, gradually increasing intensity each week. As tolerated, incorporate resistance training and, if possible, sprinting. If walking is all you can do though, then walk. If not, then work your way up to walking. Important Considerations: Underlying Principles: This protocol addresses the root causes of MS and provides the resources and stimuli for tissue repair. The dietary and light hygiene modifications aim to halt further damage. The specified nutrients and light exposure provide the building blocks for repair, while exercise and light stimulate regrowth. The Crucial Role of Light: One example of the beneficial nature of light is UVA exposure. UVA light directed into the eyes (without glasses or other filters), stimulates the production of brain-derived neurotrophic factor (BDNF), which promotes brain growth, healing, and myelin repair. Proper light hygiene offers numerous benefits beyond BDNF stimulation, but it would be well worth it even if this were the only one. By adhering to this comprehensive protocol, individuals with MS can potentially achieve significantly improved outcomes compared to standard care. For the best results, ensure you are receiving proper medical supervision, particularly with regard to supplementation, blood work, and medications. Do not stop any medications until or unless it is appropriate to do so under medical supervision. *Always work closely with your healthcare provider when implementing any new interventions or protocols. #ms #multiplesclerosis #carnivore

Anthony Chaffee, MD

79,081 次观看 • 1 年前

Hydrogen water's benefits are massively oversold. I wouldn't waste your money on it. The data are extremely preliminary and not very robust (especially compared to other interventions). A few human studies show that hydrogen-rich water can reduce inflammatory markers (like the master regulator NF-κB) and oxidative stress. Some smaller studies also report improvements in blood lipids and uric acid levels with regular consumption. But there is no evidence on clinical endpoints. These benefits pale in comparison to what omega-3 fatty acids, reducing dietary fat intake, and exercise can achieve—and we know these interventions improve healthspan and clinical outcomes too. If you want to spend your money on hydrogen-rich water, be my guest. You might see some benefit. But if you're already taking omega-3s, eating a healthy diet, and exercising regularly, I wouldn't expect hydrogen water to move the needle much. I'd recommend those proven steps well before adding hydrogen water to your routine.

Hydrogen water's benefits are massively oversold. I wouldn't waste your money on it. The data are extremely preliminary and not very robust (especially compared to other interventions). A few human studies show that hydrogen-rich water can reduce inflammatory markers (like the master regulator NF-κB) and oxidative stress. Some smaller studies also report improvements in blood lipids and uric acid levels with regular consumption. But there is no evidence on clinical endpoints. These benefits pale in comparison to what omega-3 fatty acids, reducing dietary fat intake, and exercise can achieve—and we know these interventions improve healthspan and clinical outcomes too. If you want to spend your money on hydrogen-rich water, be my guest. You might see some benefit. But if you're already taking omega-3s, eating a healthy diet, and exercising regularly, I wouldn't expect hydrogen water to move the needle much. I'd recommend those proven steps well before adding hydrogen water to your routine.

Dr. Rhonda Patrick

129,148 次观看 • 6 个月前

2 out of 3 adults suffer from broken sleep. It silently wrecks your testosterone, ages your brain faster, & weakens your immune system. Use these 7 tips to fall asleep faster & for longer:🧵 1. Stop waking up very early Your body doesn’t care about 5 AM — it cares about consistency. Set a fixed sleep & wake time (yes, even on weekends). That rhythm trains your brain to fall asleep faster & wake up with real energy. 2. Get morning sunlight within 30 minutes of waking Your eyes need natural light to reset your body’s internal clock. Just 10 minutes of sunlight tells your brain it’s daytime, boosting: • Mood • Energy • Alertness Now, your body knows by when to "get tired". 3. Optimize bedroom temperature Your body needs to cool down by about 1°C (2°F) to fall asleep. The optimal temperature? Keep your room between 60–67°F (15–19°C) — it’s the sweet spot for deep sleep. 4. Take magnesium 50–70% of adults are magnesium deficient. Magnesium glycinate (200–400 mg): • Helps your body drift into deep sleep • Calms your nervous system • Lowers cortisol Take it 30-60 minutes before bed. This blend contains Magnesium Glycinate, L-Theanine, & 7 other sleep nutrients. Find it here (AMAZON PRODUCT LINK): 5. No caffeine after 2PM Adenosine is the chemical building up in your brain to make you feel sleepy. Well, caffeine blocks it. Even an afternoon coffee can reduce deep sleep by 20–30%... 6. No blue-light 60 minutes before bed Your brain thinks blue light = daytime. Screens, LEDs, & bright overhead lights block melatonin & delay deep sleep: 7. Last meal 2 hours before bed Late-night eating spikes blood sugar & body temperature. Give your digestive system time to rest so your body can focus on recovery, not digestion: *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.* How many hours do you sleep at night? If not enough, will you try any of these tips? Let me know in the comments. I'm 21 & obsessed with health. If you liked this tweet: 1. Follow Achilleas for more 2. Repost to help more people I'll see you in the next one!

2 out of 3 adults suffer from broken sleep. It silently wrecks your testosterone, ages your brain faster, & weakens your immune system. Use these 7 tips to fall asleep faster & for longer:🧵 1. Stop waking up very early Your body doesn’t care about 5 AM — it cares about consistency. Set a fixed sleep & wake time (yes, even on weekends). That rhythm trains your brain to fall asleep faster & wake up with real energy. 2. Get morning sunlight within 30 minutes of waking Your eyes need natural light to reset your body’s internal clock. Just 10 minutes of sunlight tells your brain it’s daytime, boosting: • Mood • Energy • Alertness Now, your body knows by when to "get tired". 3. Optimize bedroom temperature Your body needs to cool down by about 1°C (2°F) to fall asleep. The optimal temperature? Keep your room between 60–67°F (15–19°C) — it’s the sweet spot for deep sleep. 4. Take magnesium 50–70% of adults are magnesium deficient. Magnesium glycinate (200–400 mg): • Helps your body drift into deep sleep • Calms your nervous system • Lowers cortisol Take it 30-60 minutes before bed. This blend contains Magnesium Glycinate, L-Theanine, & 7 other sleep nutrients. Find it here (AMAZON PRODUCT LINK): 5. No caffeine after 2PM Adenosine is the chemical building up in your brain to make you feel sleepy. Well, caffeine blocks it. Even an afternoon coffee can reduce deep sleep by 20–30%... 6. No blue-light 60 minutes before bed Your brain thinks blue light = daytime. Screens, LEDs, & bright overhead lights block melatonin & delay deep sleep: 7. Last meal 2 hours before bed Late-night eating spikes blood sugar & body temperature. Give your digestive system time to rest so your body can focus on recovery, not digestion: Every body works differently, this is not medical advice, just what worked on me." Always consult a health expert before following any protocols." Affiliate links included. How many hours do you sleep at night? If not enough, will you try any of these tips? Let me know in the comments. I'm 21 & obsessed with health. If you liked this tweet: 1. Follow Achilleas for more 2. Repost to help more people I'll see you in the next one!

Achilleas

29,919 次观看 • 10 个月前

Peter Attia's Longevity Routine This is everything Peter Attia does to optimize for longevity (01:06) Peter takes his sleep seriously. He's in bed from 10PM - 6AM, resulting in ~7.5 hours of shut-eye. He uses an Eight Sleep mattress cover. (01:57) Peter's pre-bed routine: Avoid stimulation, brush & floss before using the sauna, shower, then bed. (03:14) Peter's sleep supplement stack: Glycine, ashwagandha, magnesium l-threonate, & magnesium oxide. (03:38) Peter's diet: The #1 thing he pays attention to? Not eating junk. After that, it's all about energy balance & protein intake (40-50g, 4x/day). He also stops eating 3 hours before bed. (05:30) Peter acknowledges the pro-social benefits of alcohol. He has 0-7 drinks per week—but rarely >2 drinks in a day. He also does the drinking early (with dinner), so it doesn't interfere with sleep. (06:34) Peter's weekly exercise routine: 4 hours of zone 2, 1 VO2 max workout, 4 strength training sessions. (07:24) Longevity means nothing without mental health. Peter does 1-2 therapy sessions/week. He also journals regularly.

Peter Attia's Longevity Routine This is everything Peter Attia does to optimize for longevity (01:06) Peter takes his sleep seriously. He's in bed from 10PM - 6AM, resulting in ~7.5 hours of shut-eye. He uses an Eight Sleep mattress cover. (01:57) Peter's pre-bed routine: Avoid stimulation, brush & floss before using the sauna, shower, then bed. (03:14) Peter's sleep supplement stack: Glycine, ashwagandha, magnesium l-threonate, & magnesium oxide. (03:38) Peter's diet: The #1 thing he pays attention to? Not eating junk. After that, it's all about energy balance & protein intake (40-50g, 4x/day). He also stops eating 3 hours before bed. (05:30) Peter acknowledges the pro-social benefits of alcohol. He has 0-7 drinks per week—but rarely >2 drinks in a day. He also does the drinking early (with dinner), so it doesn't interfere with sleep. (06:34) Peter's weekly exercise routine: 4 hours of zone 2, 1 VO2 max workout, 4 strength training sessions. (07:24) Longevity means nothing without mental health. Peter does 1-2 therapy sessions/week. He also journals regularly.

FoundMyFitness Clips

426,409 次观看 • 2 年前

Vitamin A, especially for children, can cross into risky territory faster than most parents realize. It’s time we rethink how much liver is really necessary in a child’s diet. 👶 Some parents are feeding half an ounce amounts of liver (often more) to their kids, thinking more is better. 🥄 But did you know just 1 tsp of butter, 3 slices of bacon, 2 small eggs, 4 oz of ground beef, 3 oz of chicken, and a bit of cheddar cheese already "covers" a child’s vitamin A needs? 📊 That’s with zero organ meats included. 📈 And if you add liver (whether beef, chicken, or cod, etc.), it can send vitamin A levels into excess fast. ⚠️ The tolerable upper limit for kids is easily surpassed when adding even foods like salmon, whole milk, and eggs to the mix. 🥣 Throw in fortified foods like Cheerios, and you're pushing beyond safe limits. 🧠 Vitamin A toxicity is real. 🔍 Liver has nutrients, yes, but also a risk for overload, especially in growing bodies. ❓ Why do we not talk about liver's deficiencies like vitamin D—it has almost none. Vitamin E and K2 are low, as are calcium and magnesium. 💡 Children don’t need weekly organ meats (specifically liver) to thrive. __ #nutritionwithjudy #carnivorecure #worldcarnivoretribe #meatbased #animalbased #meatheals #childnutrition #vitaminaawareness #realfoodforkids #organmeats #nutritiontruths #ancestralhealth #parentingtips #balancednutrition #carnivoredietforkids

Vitamin A, especially for children, can cross into risky territory faster than most parents realize. It’s time we rethink how much liver is really necessary in a child’s diet. 👶 Some parents are feeding half an ounce amounts of liver (often more) to their kids, thinking more is better. 🥄 But did you know just 1 tsp of butter, 3 slices of bacon, 2 small eggs, 4 oz of ground beef, 3 oz of chicken, and a bit of cheddar cheese already "covers" a child’s vitamin A needs? 📊 That’s with zero organ meats included. 📈 And if you add liver (whether beef, chicken, or cod, etc.), it can send vitamin A levels into excess fast. ⚠️ The tolerable upper limit for kids is easily surpassed when adding even foods like salmon, whole milk, and eggs to the mix. 🥣 Throw in fortified foods like Cheerios, and you're pushing beyond safe limits. 🧠 Vitamin A toxicity is real. 🔍 Liver has nutrients, yes, but also a risk for overload, especially in growing bodies. ❓ Why do we not talk about liver's deficiencies like vitamin D—it has almost none. Vitamin E and K2 are low, as are calcium and magnesium. 💡 Children don’t need weekly organ meats (specifically liver) to thrive. __ #nutritionwithjudy #carnivorecure #worldcarnivoretribe #meatbased #animalbased #meatheals #childnutrition #vitaminaawareness #realfoodforkids #organmeats #nutritiontruths #ancestralhealth #parentingtips #balancednutrition #carnivoredietforkids

Judy Cho | Nutrition with Judy

12,785 次观看 • 1 年前

"Your Vitamin C Supplement Has A Dirty Little Secret...Synthetic Ascorbic Acid Is Made From GMO Corn Sprayed With Glyphosate." Dr Paul Saladino, MD Mass Produced In China Thru Fermentation With Black Mold A. Niger. Final Product Isolation Uses Acetone, Ethanol & Sulfuric Acid. Production of synthetic ascorbic acid... "Synthetic ascorbic acid is produced in a lab using Aspergillus Niger, a filamentous black mold fungus & a glucose substrate derived from GMO corn. This method is the common industrial approach for producing large quantities of vitamin C." Research shows synthetic ascorbic acid to be harmful... From the Jun 15, 2001 issue of Science: showed that “synthetic vitamin C contributes to the formation of genotoxins that lead to cancer.” A second study presented to the American Heart Association showed "a link between consumption of only 500mg of synthetic vitamin C per day & a causation for thickening of the arteries." And thirdly, "athletes taking 1000mg of synthetic vitamin C per day showed reduced endurance capacity from interference with antioxidant enzymes" (American Journal of Clinical Nutrition, Jan 2008). Further, synthetic Ascorbic Acid depletes copper reserves, converts to Oxalic Acid to form Calcium Oxalate kidney stones & drives ferritin to toxic levels causing iron overload. 4 synthetic ascorbic acids on ingredient labels... Ascorbic Acid: synthetic Ascorbic Acid from GMO corn & Aspergillus Niger black mold. Mineral Ascorbates: Ascorbic Acid with an attached mineral. Liposomal-C: Ascorbic Acid attached to vegetable seed oils. Bioflavonoid-C: Ascorbic Acid with bioflavonoids added. It is best to get whole food Vitamin C complex from whole fruits & vegetables. When a supplement is necessary, many whole food vitamin C compounds are available for purchase. The ingredient label will say...'Whole Food Vitamin C' from acerola cherries, camu camu berries, rose hips, amla berries, berries, lemons, oranges, limes, etc. Whole food vitamin C is a complex of components that occur naturally. These components work together in the body & isolated synthetic ascorbic acid is not the same as the natural, whole vitamin complex. Whole Food Vitamin C Complex Contains... 14 Flavonoids Rutin Tyrosinase Factor P Factor K Factor J Natural Ascorbic Acid All of these work synergistically to restore & maintain levels of your master antioxidant GLUTATHIONE, crucial for the immune system to fight off bacteria, toxins & pathogens. 90% of all whole compound Vitamin C is stored in the Adrenals for one main reason...it is used to counter & down regulate the stress hormone Cortisol. Whole natural Vitamin C is a vital nutrient for collagen synthesis. Vitamin C converts proline & lysine, two vital amino acids—into collagen. Whole compound natural Vitamin C also plays a critical role in the production of copper rich antioxidants such as SOD(superoxide dismutase) & Catalase that benefit the oxygen carry capacity of Red Blood Cells, Copper Metabolism, energy production & iron recycling. 👇Ascorbic Acid Increases Cardiovascular Risk👇 👇Ascorbic Acid Has No Antioxidant Benefit👇 👇Ascorbic Acid Damages DNA👇 👇Camu Camu Berries vs Synthetic Ascorbic Acid👇 Speaker: Dr Paul Saladino, MD

"Your Vitamin C Supplement Has A Dirty Little Secret...Synthetic Ascorbic Acid Is Made From GMO Corn Sprayed With Glyphosate." Dr Paul Saladino, MD Mass Produced In China Thru Fermentation With Black Mold A. Niger. Final Product Isolation Uses Acetone, Ethanol & Sulfuric Acid. Production of synthetic ascorbic acid... "Synthetic ascorbic acid is produced in a lab using Aspergillus Niger, a filamentous black mold fungus & a glucose substrate derived from GMO corn. This method is the common industrial approach for producing large quantities of vitamin C." Research shows synthetic ascorbic acid to be harmful... From the Jun 15, 2001 issue of Science: showed that “synthetic vitamin C contributes to the formation of genotoxins that lead to cancer.” A second study presented to the American Heart Association showed "a link between consumption of only 500mg of synthetic vitamin C per day & a causation for thickening of the arteries." And thirdly, "athletes taking 1000mg of synthetic vitamin C per day showed reduced endurance capacity from interference with antioxidant enzymes" (American Journal of Clinical Nutrition, Jan 2008). Further, synthetic Ascorbic Acid depletes copper reserves, converts to Oxalic Acid to form Calcium Oxalate kidney stones & drives ferritin to toxic levels causing iron overload. 4 synthetic ascorbic acids on ingredient labels... Ascorbic Acid: synthetic Ascorbic Acid from GMO corn & Aspergillus Niger black mold. Mineral Ascorbates: Ascorbic Acid with an attached mineral. Liposomal-C: Ascorbic Acid attached to vegetable seed oils. Bioflavonoid-C: Ascorbic Acid with bioflavonoids added. It is best to get whole food Vitamin C complex from whole fruits & vegetables. When a supplement is necessary, many whole food vitamin C compounds are available for purchase. The ingredient label will say...'Whole Food Vitamin C' from acerola cherries, camu camu berries, rose hips, amla berries, berries, lemons, oranges, limes, etc. Whole food vitamin C is a complex of components that occur naturally. These components work together in the body & isolated synthetic ascorbic acid is not the same as the natural, whole vitamin complex. Whole Food Vitamin C Complex Contains... 14 Flavonoids Rutin Tyrosinase Factor P Factor K Factor J Natural Ascorbic Acid All of these work synergistically to restore & maintain levels of your master antioxidant GLUTATHIONE, crucial for the immune system to fight off bacteria, toxins & pathogens. 90% of all whole compound Vitamin C is stored in the Adrenals for one main reason...it is used to counter & down regulate the stress hormone Cortisol. Whole natural Vitamin C is a vital nutrient for collagen synthesis. Vitamin C converts proline & lysine, two vital amino acids—into collagen. Whole compound natural Vitamin C also plays a critical role in the production of copper rich antioxidants such as SOD(superoxide dismutase) & Catalase that benefit the oxygen carry capacity of Red Blood Cells, Copper Metabolism, energy production & iron recycling. 👇Ascorbic Acid Increases Cardiovascular Risk👇 👇Ascorbic Acid Has No Antioxidant Benefit👇 👇Ascorbic Acid Damages DNA👇 👇Camu Camu Berries vs Synthetic Ascorbic Acid👇 Speaker: Dr Paul Saladino, MD

Valerie Anne Smith

326,437 次观看 • 9 个月前

New episode goes deep into the science of peak athletic performance for the pros and recreational athletes with Andy Galpin, PhD. Galpin’s dual expertise as a research scientist investigating nutrition, supplementation, training, and recovery, and as a performance coach working directly with professional athletes and Olympians, informs an integrated understanding of what truly works in practice. In our conversation, we explore how athletes and fitness enthusiasts can effectively balance immediate athletic goals with long-term health, tackling practical questions such as: • Micronutrient optimization (including magnesium, omega-3, and iron) • Fueling strategies around fasted vs. fed training • What truly matters when fueling for performance • Electrolyte management and hydration timing • Recovery techniques addressing inflammation, soreness, and overtraining • Supplement myths and evidence-based recommendations Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 2:07 - Eating to perform vs. eating to live longer 5:27 - Training fasted 12:00 - What to eat before morning strength training 13:59 - Nutrient timing 15:50 - Is intermittent fasting killing your gains? 26:31 - Carbs before resistance training 28:14 - Endurance fueling strategies 33:09 - Post-exercise carb intake 34:42 - Game day fueling 37:32 - Carb supplements vs. whole foods 40:25 - Rethinking fat intake 43:21 - Metabolic flexibility 47:46 - The real test of metabolic health 49:02 - Anaerobic vs. aerobic systems 53:03 - Protein timing 55:33 - Whole foods vs. protein powders 1:00:27 - Fat timing 1:01:54 - Seed oils and saturated fat 1:06:49 - Magnesium 1:08:49 - The problem with magnesium blood tests 1:10:07 - Why the magnesium RDA might not be enough 1:11:00 - Magnesium citrate, glycinate, or threonate? 1:13:01 - Magnesium dosing 1:15:40 - Omega-3 supplementation 1:19:16 - Can omega-3s prevent muscle loss? 1:23:20 - "Performance anchors" vs. supplements 1:27:53 - Iron deficiency 1:30:48 - Caffeine before workouts 1:32:35 - Caffeine cycling 1:35:51 - Can music enhance performance? 1:37:03 - Rhodiola rosea 1:41:44 - Nitric oxide boosters (beetroot, citrulline, arginine) 1:52:13 - Beta-alanine 1:58:11 - Creatine 1:59:24 - Sodium bicarbonate 2:01:42 - Pre-workouts 2:04:00 - Does excess caffeine impair performance? 2:04:46 - Antioxidants & high-dose vitamin C 2:12:18 - Anti-inflammatories 2:14:43 - Tart cherry juice 2:18:10 - Glutamine 2:26:17 - Collagen 2:30:32 - Glucosamine chondroitin 2:31:33 - Recovery—signaling vs. inflammation 2:34:31 - The most important recovery metric 2:36:11 - Blood flow for recovery 2:41:01 - Persistent soreness 2:44:08 - Compression boots 2:45:02 - Water immersion 2:48:19 - Sauna vs. extra miles 2:50:18 - Can localized heat preserve muscle? 2:51:37 - Cold water immersion 2:58:22 - Pre-bed cold exposure for sleep 3:01:37 - HRV vs. resting heart rate 3:09:50 - Respiratory rate 3:14:03 - Are you overtrained—or just overreached? 3:18:47 - Hormones and overtraining 3:22:54 - Does training hard increase your sleep need? 3:25:00 - How to know if you're getting enough sleep 3:28:22 - Sleep trackers 3:30:16 - Hydration timing 3:32:00 - Wind-down index 3:33:08 - Bedroom CO₂ buildup 3:36:46 - Nasal allergies 3:38:29 - Sleep hacks

New episode goes deep into the science of peak athletic performance for the pros and recreational athletes with Andy Galpin, PhD. Galpin’s dual expertise as a research scientist investigating nutrition, supplementation, training, and recovery, and as a performance coach working directly with professional athletes and Olympians, informs an integrated understanding of what truly works in practice. In our conversation, we explore how athletes and fitness enthusiasts can effectively balance immediate athletic goals with long-term health, tackling practical questions such as: • Micronutrient optimization (including magnesium, omega-3, and iron) • Fueling strategies around fasted vs. fed training • What truly matters when fueling for performance • Electrolyte management and hydration timing • Recovery techniques addressing inflammation, soreness, and overtraining • Supplement myths and evidence-based recommendations Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 2:07 - Eating to perform vs. eating to live longer 5:27 - Training fasted 12:00 - What to eat before morning strength training 13:59 - Nutrient timing 15:50 - Is intermittent fasting killing your gains? 26:31 - Carbs before resistance training 28:14 - Endurance fueling strategies 33:09 - Post-exercise carb intake 34:42 - Game day fueling 37:32 - Carb supplements vs. whole foods 40:25 - Rethinking fat intake 43:21 - Metabolic flexibility 47:46 - The real test of metabolic health 49:02 - Anaerobic vs. aerobic systems 53:03 - Protein timing 55:33 - Whole foods vs. protein powders 1:00:27 - Fat timing 1:01:54 - Seed oils and saturated fat 1:06:49 - Magnesium 1:08:49 - The problem with magnesium blood tests 1:10:07 - Why the magnesium RDA might not be enough 1:11:00 - Magnesium citrate, glycinate, or threonate? 1:13:01 - Magnesium dosing 1:15:40 - Omega-3 supplementation 1:19:16 - Can omega-3s prevent muscle loss? 1:23:20 - "Performance anchors" vs. supplements 1:27:53 - Iron deficiency 1:30:48 - Caffeine before workouts 1:32:35 - Caffeine cycling 1:35:51 - Can music enhance performance? 1:37:03 - Rhodiola rosea 1:41:44 - Nitric oxide boosters (beetroot, citrulline, arginine) 1:52:13 - Beta-alanine 1:58:11 - Creatine 1:59:24 - Sodium bicarbonate 2:01:42 - Pre-workouts 2:04:00 - Does excess caffeine impair performance? 2:04:46 - Antioxidants & high-dose vitamin C 2:12:18 - Anti-inflammatories 2:14:43 - Tart cherry juice 2:18:10 - Glutamine 2:26:17 - Collagen 2:30:32 - Glucosamine chondroitin 2:31:33 - Recovery—signaling vs. inflammation 2:34:31 - The most important recovery metric 2:36:11 - Blood flow for recovery 2:41:01 - Persistent soreness 2:44:08 - Compression boots 2:45:02 - Water immersion 2:48:19 - Sauna vs. extra miles 2:50:18 - Can localized heat preserve muscle? 2:51:37 - Cold water immersion 2:58:22 - Pre-bed cold exposure for sleep 3:01:37 - HRV vs. resting heart rate 3:09:50 - Respiratory rate 3:14:03 - Are you overtrained—or just overreached? 3:18:47 - Hormones and overtraining 3:22:54 - Does training hard increase your sleep need? 3:25:00 - How to know if you're getting enough sleep 3:28:22 - Sleep trackers 3:30:16 - Hydration timing 3:32:00 - Wind-down index 3:33:08 - Bedroom CO₂ buildup 3:36:46 - Nasal allergies 3:38:29 - Sleep hacks

Dr. Rhonda Patrick

216,737 次观看 • 1 年前

In my most recent Q&A on marathon training, I talked about all of the supplements that I use to support performance and recovery. Here’s the list: 🥤 Whey Protein Dose: 20–30 grams mixed with almond milk. Why: Used as a convenient meal or post-run recovery option, especially when appetite is low after hard workouts in the heat. High-quality protein source. 🌱 Greens Supplement (Bloom Greens) Why: For prebiotic/probiotic support and general wellness. You enjoy the taste (berry flavor) and feel good taking it. Often added to morning smoothies. 🧬 L-Glutamine Dose: 10 grams/day (5g twice daily). Why: Added recently for immune and gut health support, particularly to help prevent upper respiratory infections in endurance athletes after stressful events like marathons. 💪 Creatine Monohydrate Dose: 5 grams/day; 10 grams on hard training or long run days. Why: Supports strength, recovery, muscle hydration, and potentially endurance performance. No significant side effects noted. May slightly increase body weight via hydration, but not enough to negatively affect performance. 🧠 Omega-3 Fatty Acids Why: For cardiovascular health and to reduce inflammation and muscle soreness after intense workouts. Taken daily due to limited fish intake in diet. 🩸 Iron (Thorne Ferrasorb) Why: To address low ferritin levels found in recent blood tests. Supports red blood cell production and oxygen transport—important for endurance performance. ☀️ Vitamin D3 Dose: 5,000 IU daily. Why: Despite living in sunny Austin, blood tests showed low-normal levels. Supplementing to boost levels for overall health and performance. 🌿 Ashwagandha Why: Used occasionally for stress reduction and performance support. Known as an “adaptogen,” possibly aids in stress resilience. Taken on hard training or high-stress days; avoided on weekends to prevent potential cortisol suppression.

In my most recent Q&A on marathon training, I talked about all of the supplements that I use to support performance and recovery. Here’s the list: 🥤 Whey Protein Dose: 20–30 grams mixed with almond milk. Why: Used as a convenient meal or post-run recovery option, especially when appetite is low after hard workouts in the heat. High-quality protein source. 🌱 Greens Supplement (Bloom Greens) Why: For prebiotic/probiotic support and general wellness. You enjoy the taste (berry flavor) and feel good taking it. Often added to morning smoothies. 🧬 L-Glutamine Dose: 10 grams/day (5g twice daily). Why: Added recently for immune and gut health support, particularly to help prevent upper respiratory infections in endurance athletes after stressful events like marathons. 💪 Creatine Monohydrate Dose: 5 grams/day; 10 grams on hard training or long run days. Why: Supports strength, recovery, muscle hydration, and potentially endurance performance. No significant side effects noted. May slightly increase body weight via hydration, but not enough to negatively affect performance. 🧠 Omega-3 Fatty Acids Why: For cardiovascular health and to reduce inflammation and muscle soreness after intense workouts. Taken daily due to limited fish intake in diet. 🩸 Iron (Thorne Ferrasorb) Why: To address low ferritin levels found in recent blood tests. Supports red blood cell production and oxygen transport—important for endurance performance. ☀️ Vitamin D3 Dose: 5,000 IU daily. Why: Despite living in sunny Austin, blood tests showed low-normal levels. Supplementing to boost levels for overall health and performance. 🌿 Ashwagandha Why: Used occasionally for stress reduction and performance support. Known as an “adaptogen,” possibly aids in stress resilience. Taken on hard training or high-stress days; avoided on weekends to prevent potential cortisol suppression.

Brady Holmer

20,024 次观看 • 1 年前

Heart disease is the number 1 cause of death. Mainstream advice like cutting fat, red meat and taking statins isn’t working... They don’t fix the real causes of heart disease. Here are the top 6 science-backed supplements to reduce your risk of heart disease (bookmark this):👇 1. Nattokinase. This enzyme helps dissolve blood clots and plaque by breaking down fibrin. There aren't even meds that can reverse plaque buildup. Take 10,000 FU every day. 2. Magnesium glycinate. Magnesium relaxes blood vessel walls, allowing them to dilate and improve blood flow. It also reduces blood pressure and calms your nervous system. But most Americans are deficient in it. Take 400-500mg before bed. 3. Fish oil (Omega-3s). They reduce inflammation that damages your arteries and lower triglycerices. They can even lower blood pressure by improving arterial elasticity. Take 2-3g of combined EPA/DHA daily. 4. CoQ10. Your heart beats 100,000 times per day and requires massive amounts of energy. CoQ10 fuels your cardiac muscle cells, protects against oxidative damage and improves endothelial function. Your levels naturally drop with age. Take 200-300mg every day. 5. Vitamin D3. Vitamin D deficiency stiffens arteries and impairs endothelial function. Most Americans are deficient yet the healthcare system completely ignores it. Take 5,000-10,000 IUs daily with a meal containing fat and get more sunlight. Aim for blood levels of 50-70 ng/mL. 6. Vitamin K2. It activates a protein called MGP that keeps calcium out of your arteries where it becomes plaque and sends it to your bones. Take 100-200mcg of the MK-7 form every day. You can also get some in organ meats, red meat and aged cheeses. Lifestyle changes with your: - Nutrition - Exercise - Sleep & stress levels Are what's most important to reduce your risk of heart disease but these supplements significantly help. Bookmark this tweet to save these supplements 👇

Heart disease is the number 1 cause of death. Mainstream advice like cutting fat, red meat and taking statins isn’t working... They don’t fix the real causes of heart disease. Here are the top 6 science-backed supplements to reduce your risk of heart disease (bookmark this):👇 1. Nattokinase. This enzyme helps dissolve blood clots and plaque by breaking down fibrin. There aren't even meds that can reverse plaque buildup. Take 10,000 FU every day. 2. Magnesium glycinate. Magnesium relaxes blood vessel walls, allowing them to dilate and improve blood flow. It also reduces blood pressure and calms your nervous system. But most Americans are deficient in it. Take 400-500mg before bed. 3. Fish oil (Omega-3s). They reduce inflammation that damages your arteries and lower triglycerices. They can even lower blood pressure by improving arterial elasticity. Take 2-3g of combined EPA/DHA daily. 4. CoQ10. Your heart beats 100,000 times per day and requires massive amounts of energy. CoQ10 fuels your cardiac muscle cells, protects against oxidative damage and improves endothelial function. Your levels naturally drop with age. Take 200-300mg every day. 5. Vitamin D3. Vitamin D deficiency stiffens arteries and impairs endothelial function. Most Americans are deficient yet the healthcare system completely ignores it. Take 5,000-10,000 IUs daily with a meal containing fat and get more sunlight. Aim for blood levels of 50-70 ng/mL. 6. Vitamin K2. It activates a protein called MGP that keeps calcium out of your arteries where it becomes plaque and sends it to your bones. Take 100-200mcg of the MK-7 form every day. You can also get some in organ meats, red meat and aged cheeses. Lifestyle changes with your: - Nutrition - Exercise - Sleep & stress levels Are what's most important to reduce your risk of heart disease but these supplements significantly help. Bookmark this tweet to save these supplements 👇

Chris Boettcher

50,502 次观看 • 7 个月前

The Alzheimer's Shield is REAL. And it's being ignored. New research reveals a staggering 73% of Alzheimer's cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking. Here's the game-changing discovery👇 1. The Brain Shrinkage Crisis Your brain is literally SHRINKING. Why? Omega-3 levels have crashed. These fats are so vital, the more Omega-3 you have, the more physical brain matter you have. It's the foundation of cognition. 2. The "SMASH" Protocol You can't reverse the trend without the right fuel. The solution? SMASH it: - Salmon - Mackerel - Anchovies - Sardines - Herring These oily fish are your brain's best defense. 3. The Critical Co-Factor You're Missing But here's the plot twist Omega-3s are NOT a solo act. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme risk with ZERO natural B12. 4. The 73% Reduction Protocol The Oxford study gave B vitamins to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3. In this group, brain shrinkage was slashed by 73% in just one year. Let that sink in. Alzheimer's is brain shrinkage. They found a way to stop it. The Bottom Line: You must address BOTH. - No Omega-3? Your B vitamins can't do their job. - No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It's not just about one pill or one food. It's about the alliance. Share this vital information. It could save a mind.

The Alzheimer's Shield is REAL. And it's being ignored. New research reveals a staggering 73% of Alzheimer's cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking. Here's the game-changing discovery👇 1. The Brain Shrinkage Crisis Your brain is literally SHRINKING. Why? Omega-3 levels have crashed. These fats are so vital, the more Omega-3 you have, the more physical brain matter you have. It's the foundation of cognition. 2. The "SMASH" Protocol You can't reverse the trend without the right fuel. The solution? SMASH it: - Salmon - Mackerel - Anchovies - Sardines - Herring These oily fish are your brain's best defense. 3. The Critical Co-Factor You're Missing But here's the plot twist Omega-3s are NOT a solo act. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme risk with ZERO natural B12. 4. The 73% Reduction Protocol The Oxford study gave B vitamins to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3. In this group, brain shrinkage was slashed by 73% in just one year. Let that sink in. Alzheimer's is brain shrinkage. They found a way to stop it. The Bottom Line: You must address BOTH. - No Omega-3? Your B vitamins can't do their job. - No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It's not just about one pill or one food. It's about the alliance. Share this vital information. It could save a mind.

Camus

176,435 次观看 • 9 个月前

"Just Because Cholesterol Is At The Scene Of The Crime, Doesn't Mean It's The Perpetrator." Dr Aseem Malhotra, Cardiologist "Cholesterol Is Not The Driver Of Atherosclerosis Plaque. Cholesterol Is The Firefighter, The First Responder." We find cholesterol in these fatty deposits in the inner lining of the artery, these plaques, but the cholesterol is also there with lots of immune cells. The damage to the lining of the inner artery is caused by lifestyle factors such as smoking, sugar & stress... And then the response to that damage to try & heal the artery is when you get these deposits & cholesterol is there. Cholesterol is not the driver, it just happens to be at the scene of the crime. Atherosclerosis is an inflammatory disease. Not a cholesterol disease or a statin deficiency. LDL is an important transport molecule involved in the immune system & contains vital heart nutrients like CoQ10, Vitamin E & antioxidants. True Causes of Inflammation & Atherosclerosis: Industrial Seed Oils Processed Sugar Carbohydrates Insulin Resistance Ultra Processed Foods Smoking Obesity Environmental Toxins Poor Sleep Low Vitamin D Levels Magnesium Deficiency K2 Deficiency Lack of Exercise Stress A low carbohydrate diet prioritizing nutrient dense animal foods, eliminating harmful seed oils & sugar, provides the best healthy cholesterol profile. This approach keeps Triglycerides low & HDL high, which is one of the best biomarkers for heart health. TG/HDL ratio optimally should be less than 2.0 & even better at 1.5 or less. 👇Low Cholesterol Increases Mortality👇 👇The Higher Your LDL, The Longer You Live👇 Speakers: Dr Aseem Malhotra & Gary Brecka

Valerie Anne Smith

85,331 次观看 • 1 年前

$"Eating More Eggs Can Prevent Vision Loss, Age Related Macular Degeneration & Blindness." Dr William Li, MD "The Lutein, Zeaxanthin & Vitamin A In Eggs Prevents The Risk Of Developing Cataracts." "People Who Are Eating Eggs Have Good Healthy Cholesterol & Beneficial High HDL." Crucial Nutrients Found In Eggs That Protect Vision: 1⃣ Lutein & Zeaxanthin...Powerful antioxidants that assure eye health. These nutrients neutralize oxidative damage & filter harmful daily exposure to blue light. Free radicals damage the photoreceptors of the retina producing a disability in the pigment epithelium, which leads to irreversible vision loss from Macular Degeneration, Cataracts & Glaucoma. Lutein & Zeaxanthin are abundant pigments in the macula & have antioxidant & anti-inflammatory action, as well as a role as blue light filter. These carotenoids cannot be synthesized in the body & must be ingested with the diet. Eggs are the main source, because of bioavailability & absorption. 2⃣ Zinc...is essential for maintaining a healthy retina & crucial for vitamin A absorption. Zinc is a cofactor for Vitamin A. Zinc must be present in order for Vitamin A Retinol to be converted to Retinal for eye health & night vision. Retinal synthesizes into Rhodopsin, a protein in the eye that plays a crucial role in night vision. Zinc deficiency will lead to Vitamin A deficiency & result in night blindness. 3⃣ Vitamin A...Preserves the structural integrity of the cornea. The cornea is responsible for retracting light, allowing the eyes to see images clearly. The cornea's thickness must remain constant to prevent vision loss. Vitamin A maintains this integrity by promoting collagen cross-linking & hydration of the cornea, ensuring its refractive qualities remain intact. 4⃣ Choline...is essential for the development of stem cells that form retinal cells. Choline deficiency causes retinal diseases, glaucoma & dry eye syndrome. Choline is a precursor to acetylcholine, a neurotransmitter involved in the parasympathetic nervous system, which is relevant to the function of lacrimal glands (tear production) & visual pathways. 5⃣ Omega-3 Fatty Acids...EPA & DHA, only found in animal sourced foods have potent anti-inflammatory effects. Chronic inflammation plays a significant role in dry eye disease & omega-3s in eggs prevent inflammation. A healthy tear film is crucial for keeping the eyes lubricated & comfortable. Omega-3 fatty acids improve the quality of this tear film, promote tear production & prevent the tear film from evaporating. ✳️Whenever possible, choose eggs that have these nutrients in their highest amounts, which will be found in pastured eggs. Find a local farmer or farmer's market that has pastured chickens who are fed soy-free & vegetarian-free diets, because chickens are not vegetarians. The most nutritious eggs will come from chickens who are outdoors for most of their life foraging for worms & bugs & whose owners even feed them meat scraps regularly. 👇Eggs Protect Against Macular Degeneration👇 👇Lutein & Zeaxanthin In Eggs Protects Eyes👇 👇Lutein In Eggs Protects The Eyes & The Heart👇 Speaker: Dr William Li, MD Video: goldenstevia$

"Eating More Eggs Can Prevent Vision Loss, Age Related Macular Degeneration & Blindness." Dr William Li, MD "The Lutein, Zeaxanthin & Vitamin A In Eggs Prevents The Risk Of Developing Cataracts." "People Who Are Eating Eggs Have Good Healthy Cholesterol & Beneficial High HDL." Crucial Nutrients Found In Eggs That Protect Vision: 1⃣ Lutein & Zeaxanthin...Powerful antioxidants that assure eye health. These nutrients neutralize oxidative damage & filter harmful daily exposure to blue light. Free radicals damage the photoreceptors of the retina producing a disability in the pigment epithelium, which leads to irreversible vision loss from Macular Degeneration, Cataracts & Glaucoma. Lutein & Zeaxanthin are abundant pigments in the macula & have antioxidant & anti-inflammatory action, as well as a role as blue light filter. These carotenoids cannot be synthesized in the body & must be ingested with the diet. Eggs are the main source, because of bioavailability & absorption. 2⃣ Zinc...is essential for maintaining a healthy retina & crucial for vitamin A absorption. Zinc is a cofactor for Vitamin A. Zinc must be present in order for Vitamin A Retinol to be converted to Retinal for eye health & night vision. Retinal synthesizes into Rhodopsin, a protein in the eye that plays a crucial role in night vision. Zinc deficiency will lead to Vitamin A deficiency & result in night blindness. 3⃣ Vitamin A...Preserves the structural integrity of the cornea. The cornea is responsible for retracting light, allowing the eyes to see images clearly. The cornea's thickness must remain constant to prevent vision loss. Vitamin A maintains this integrity by promoting collagen cross-linking & hydration of the cornea, ensuring its refractive qualities remain intact. 4⃣ Choline...is essential for the development of stem cells that form retinal cells. Choline deficiency causes retinal diseases, glaucoma & dry eye syndrome. Choline is a precursor to acetylcholine, a neurotransmitter involved in the parasympathetic nervous system, which is relevant to the function of lacrimal glands (tear production) & visual pathways. 5⃣ Omega-3 Fatty Acids...EPA & DHA, only found in animal sourced foods have potent anti-inflammatory effects. Chronic inflammation plays a significant role in dry eye disease & omega-3s in eggs prevent inflammation. A healthy tear film is crucial for keeping the eyes lubricated & comfortable. Omega-3 fatty acids improve the quality of this tear film, promote tear production & prevent the tear film from evaporating. ✳️Whenever possible, choose eggs that have these nutrients in their highest amounts, which will be found in pastured eggs. Find a local farmer or farmer's market that has pastured chickens who are fed soy-free & vegetarian-free diets, because chickens are not vegetarians. The most nutritious eggs will come from chickens who are outdoors for most of their life foraging for worms & bugs & whose owners even feed them meat scraps regularly. 👇Eggs Protect Against Macular Degeneration👇 👇Lutein & Zeaxanthin In Eggs Protects Eyes👇 👇Lutein In Eggs Protects The Eyes & The Heart👇 Speaker: Dr William Li, MD Video: goldenstevia

Valerie Anne Smith

39,742 次观看 • 1 年前

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

FoundMyFitness Clips

96,871 次观看 • 1 年前