Thread by @realalejandroAD

✨🧬 THE 10 COMMANDMENTS OF GUT HEALTH , PT II (THREAD) 🧬✨

BONJOUR TWITTER. WELCOME TO THE LAST 5 COMMANDMENTS OF GUT HEALTH

DISCOVER which foods EAT & AVOID for a perfect gut AND the Vitamins n Minerals ur gut is CRAVING

This is the PART II of my best thread to date. If you haven't read PT I, go & do it now.

Lets BEGIN

As u already read on PT. I, if u have the nxt symptoms?

- Digestive issues (constipation, burping, acid reflux, etc)
- Soyxiety, soypression,
- Low focus, motivation,
- ACNE / skin issues
- Hair problems, Joint Pain,
- SUGAR CRAVINGS,
- INSOMNIA / Sleep disorders
- Bad breath...

Then Ur GUT is CRAVING for HELP. It needs to be fixed ASAP.

Here, we'll expand more on the foods and micronutrients you must consume AND avoid for a healthy gut.

Before starting...

We must understand what Short Chain Fatty Acids (SCFAs) are AND why they're so beneficial:

SCFAs are small monocarboxylic acids, with a chain length of up to 6 carbon atoms

They are produced by ur GUT BACTERIA through fermentation of fiber and resistant starch, AKA prebiotics

SCFAs trigger Satiety Hormones release: Glucagon-Like Peptide 1 & 2, Serotonin, PYY, Cholecystokinin, from your Enteroendocrine L-Cells.

SCFAs trigger NEUROGENESIS, improve Blood Brain Barrier Integrity & reduce Neuroinflammation.

SCFAs improve insulin sensitivity, glucose metabolism and mitochondrial efficiency as well.

If u want to improve/heal those aspects, fix your gut.

Obesity and T2 Diabetes are characterized by dysfunction in those areas.

(B cells produce insulin btw)

Both T2D and Obesity r also characterized by:

- Lower abundance of antiinflammatory, friendly bacteria (L. Rhamnosus, Akkermansia muciniphila, S. Boulardii, F. Prausnitzii etc.)
- AND LOW SCFAs PRODUCTION leading to:
· a fucked gut-barrier
· fucked levels of inflammation

· fucked glucose, fat and overall energy metabolism
· a fucked brain

SCFAs are health on it's finest. This is why fiber is so beneficial ONCE you fixed your gut.

Now that u understand this, let’s go to THE 6TH COMMANDMENT:

6. Thou Shalt Eat Eggs, Seafood and Organs on a Daily Basis 🍳🦞🫀

AKA the most bang for your buck foods. Humongous amount of micronutrients, protein & essential fatty acids. Nutrition powerhouses.

They have YUGE amounts of Minerals & B VITAMINS. IMPERATIVE for GUT HEALTH:

🔮 THIAMINE (B1):

Needed for ACETYLCHOLINE (ACh) synthesis.

Thiamine activates the Choline Acetyl-Transferase, enzyme that gives the Acetyl group of Acetyl-CoA to Choline, creating ACETYLCHOLINE.

Also...

Acetyl-CoA is mainly synthesized from Pyruvate.

Pyruvate oxidation to Acetyl-CoA is a thiamine dependant reaction.

The Pyruvate Dehydrogenase Enzyme NEEDS Thiamine Pyrophosphate (TPP) for it's activity.

No Thiamine = PyruvateToAcetylCoA.exe is offline = No Acetylcholine (ACh).

Bowel Movements are intestinal muscle contractions, triggered by your Gut Neurons. This process requires ACETYLCHOLINE.

ACh is used to transmit a neuron's impulse to another neuron. AKA muscle contractions.

No Thiamine? No ACh. No movement = Constipation

Also, an in-silico analysis of 641 gut bacterial genomes showed that ALL 641 STRAINS encode at least one B1-DEPENDANT enzyme (ref: 10.1128/msystems.00116-17).

Your Gut Bacteria needs Thiamine to work & grow.

🧿 RIBOFLAVIN (VITAMIN B2)

S. thermophilus, Lactobacillus strains and Ruminococcus bromii (good bacteria) depend on B2 for their growth and metabolism.

Specially F. prausnitzii. A strain found in great quantities in ANY human gut.

B2 provides an "electron sink" regenerating intracellular NAD+. This IMPROVES glucose fermentation (SCFAs production) since NAD+ is needed for glucose metabolism.

In High levels of B2, F. prausnitzii produced FIVEFOLD MORE SCFAs compared to a low-B2 condition.

So you can be popping all these probiotic pills but if you're not providing a daily B Vitamins surplus,

Your gut bacteria isn't working and growing as it's meant to. You're not having the healthiest gut you could have. You're missing out on SCFAs.

🏺 PANTOTHENATE (VITAMIN B5)

B5 is ESSENTIAL for Coenzyme A production. It's a precursor and it's found directly in CoA, a decisive molecule in your body.

SCFAs r produced from CoA thioesters, AKA any molecule that contains CoA (acetyl-CoA, malonyl-CoA, propionyl-CoA)

In this microbial genome analysis showed that CoA synthesis FROM B5 was PRESENT in nearly ALL 256 HUMAN BACTERIA.

sci-hub.se/10.3389/fgene.…

So without B5, your gut bacteria CAN'T produce CoA. Without CoA, they can't produce SCFAs.

No SCFA production = Fucked gut = Fucked mind.

🌋 COBALAMIN (VITAMIN B12)

Here, they analyzed OVER 300 gut bacteria strains, 83% of them? (260/313)

Encode vitamin B12–dependent genes. These genes need B12 to be expressed.

And these same strains, LACK the genes for de novo biosynthesis of B12, so they NEED exogenous B12 to-

WORK PROPERLY.

To synthesize PROPIONATE (SCFA) your gut bacteria NEEDS B VITAMINS.

I couldn't find a pathway with cofactors so I created my own. Without THOSE NUTRIENTS, ur gut bacteria CAN'T SYNTHESIZE PROPIONATE

No B Vitamins = No Propionate.

🦪 ZINC

Digestive enzymes are first synthesised in their inactive form, "proenzymes". They're literally the exact digestive enzyme particle, but with an extra fragment that unables them to do their job.

They get converted to their active forms by ZINC.

Zinc detaches THAT extra fragment on these proenzymes, making them actually active and ready to do their job; break down food particles.

This is why Zinc helps so much with diarrhea.

academic.oup.com/advances/artic…

Now u know that minerals & vitamins do play a role in your gut microbiome. Not consuming these nutrient dense foods results in you not having ur best gut.

Today I won't cover all micronutrients. But the following ones are also IMPERATIVE for gut health…

7. Thou Shalt Get Enough ELECTROLYTES

Peristalsis, Bile production, The III Detoxification Phases, Nervous System Health... All need ELECTROLYTES to work optimally.

I won’t cover every one, but 4 of them.
POTASSIUM (K) is NEEDED to produce Gastric Juices. Without potassium?

You will end with hypochlorhydria.

You see...

To CREATE Hydrochloric Acid (gastric juices), we need Hydrogen and Chloride.

But HYDROGEN is found INSIDE the cell, and needs to get "outside" to react with Chloride and create HCL Acid.

Here's where Potassium comes in:

In your stomach "Parietal" cells, there’s the H+/K+ ATPase enzyme.

It exchanges extracellular Potassium WITH intracellular Hydrogen.

Potassium in, Hydrogen out.

Now HYDROGEN can react with CHLORIDE to create Hydrochloric Acid. Sinple

WITHOUT POTASSIUM?

Hydrogen CAN'T get pumped out of the cell. Hence, you won’t produce ENOUGH GASTRIC JUICES.

Most of your stomach issues are sinply a K deficiency.

POTASSIUM RICH FOODS BELOW

The H+/K+ ATPase enzyme also needs Magnesium to WORK, which leads me to the next point:

🧬 MAGNESIUM and CALCIUM

H+/K+ ATPase needs ATP to exchange H & K. Think abt your cell’s functions like arcade games.

ATP is the coin to run those games. But…

ATP needs MAGNESIUM to be biologically active.

MgATP complex is da real "energy currency" of our cells and enzymes.

No Mg = No ATP = No cellular NRG = Ur whole biology is fucked up.

Mg is needed for correct muscle contractions. Without Mg, you'll have cramps. You see...

Muscular Calcium (Ca) is stored in the Sarcoplasmic Reticulum (SR). When you contract your muscles...

Calcium is a excitatory mineral and ONLY enters to the cell for excitatory/impulsive functions.

Ca ions interact with contractile proteins that utilize Mg-ATP to shorten the muscle fiber.

However...

If Calcium STAYS in the cell AFTER a muscle contraction?

Ur cell will stay excited and will cause a magestic CRAMP (and cell damage lol).

And how does a cell releases calcium?

With MAGNESIUM. Mg stimulates the REUPTAKE of Ca by the Sarcoplasmic Reticulum.

Thx to it, Ca doesn’t stays in da muscle fiber & u dont cramp.

Now,

If you have GUT CRAMPS (gut pain, IBS, pain to take a shit), STOMACH SPAMS, ABDOMINAL PAIN or similar,

Then it COULD be a MAGNESIUM DEFICIENCY AND TOO MUCH CALCIUM INTAKE.

Your intestinal muscles, when they contract to move shit/food (peristalsis),

Get too excited by Ca, causing pain BECAUSE THERES NO ENOUGH MAGNESIUM.

Inflammatory Bacteria also trigger those symptoms. Kefir and avoiding the below mentioned foods will counter them.

SODIUM

This is a rabbit hole. Just keep in mind that:

• Sodium is NEEDED to retain MINERALS.
• Sodium is NEEDED for muscle contractions
• Most Nutrient transporters get ACTIVATED by SODIUM.

The Salt Fix by Dr James Dinic issa must read. Endorsed.

🧿 ELECTROLYTE BALANCE

Increase ur Mg intake with Mg Chloride. 2-3g throughout the day AND 1.5-4g at night. Always start at lower end.

Maintain your Sodium intake and you’ll feel a lot better. Don't go too high, don't go too low. 3-7g is a sweet spot

A electrolyte supplement is highly recommended as well. This one is VERY BASED, I add one serving to a gallon of water. It's great for throughout the day hydration

shop.redmond.life/collections/re…

8. Thou Shalt Control Your Stress

I don’t mean to have a “stress free life!!1!”, no, that’s soy

Stress is necessary for your progress in life, a lack of it is what made society so weak and snowflake nowadays. Is your duty to increase your stress threshold every single day.

Choose to don’t stress abt stupid shit, about things you can’t control and that don’t matter in your life

When u have exposed urself to lot of stress n negativity, that shit doesn’t affects u anymore.

Why waste that PRECIOUS CORTISOL in road rage when it can be used in a FEROCIOUS workout?

Sympathetic nervous stimulation (AKA stress) inhibits digestive activities such as bile secretion, gut motility and gastric acid secretion.

Whereas parasympathetic stimulation (AKA not being stressed) promotes them.

Being stressed 24/7 will fuck your health like no other thing.

Before meals, do 5 to 10 deep breaths. This triggers parasympathetic activity, it ensures a good digestion. Long walks r based too.

9. Thou Shalt AVOID SUGAR, CAFFEINE and TOXIC SEED OILS

They trigger inflammation, an increase in pathogenic, inflammatory bacteria/friendly bacteria ratio and all kind of digestive issues.

If you don’t remove the poison... How do you expect to heal?

I dont give a fuck if this is not what you want to hear.

I’m not here to tell you that. I’m here to tell YOU what YOU NEED to thrive as a human being.

Stop LYING to yourself, u KNOW those foods only fuck more ur gut. U just throw more wood to the fire.

Cut. Them. Out. Today.

Refined sugar abolishes SCFAs production by depleting the B VITAMINS. They're needed to metabolize all that sugar.
It also:

• FEEDS and GROWS pathogenic bacteria
• DECREASES friendly, good bacteria
• Decreases GUT DIVERSITY (!!!)

Coffee (and tea) is fucking up your gut big time.

It contain ANTINUTRIENTS called Tannins; which inactivate thiamine and deplete zinc.

Coffee is meant to be consumed acutely - not daily. Remove it to heal your gut (and B1 deficiency)

It also induces excessive Sympathetic Nervous System activity, which DEPLETES:

•Magnesium
•ALL B Vitamins, specially Thiamine, B3 and B5
•Zinc, Potassium, Phosphorus.
•Acetylcholine

Again. Coffee must not be consumed daily. Only acutely.

Toxic Seed Oils = gut n brain inflammation (canola, peanut, soybean, sunflower, cottonseed, corn, CHEAP olive/coconut oil), stick to animal fats EVCO

I wouldn’t wish Gut Inflammation even to my worst enemy.

In this high Oxidative Stress, high inflammation environment?

Your Gut Bacteria can’t thrive. Their SCFA production drops, gut diversity vanished and above all?

When your gut is inflammaed, your mind is inflammed. Guaranteed neurodegeneration.

It's completely up to you if you cut these "foods" or not.

If you want average health, go ahead, keep consuming them.

Stay with fatigue, a fucked mind and with an average body.

But if you DESIRE the ABSOLUTE BEST this life has FOR YOU? Athleticisim, Limitless Energy and Unleashed Cognition?

Then cut those foods immediately. Your path to your ideal health, body and mind will start the second you go ALL IN

10.Thou Shalt NOT Be a VEGAN

Yeah u’ll feel good for the first months, even years. But ALWAYS catches up.

A vegan diet lacks high nutrition of bioavailable B Vitamins. Now u know why these are imperative for ur gut and what'd happen if you don't get enough of them.

A vegan diet is full of anti-nutrients. Oxalates, lectins, phytates, tannins, GLUTEN, saponin, etc.

Wheat, legumes, CORN, nuts (except macadamia), seeds, whole grains, brown rice (white rice good), kale, spinach, parsley, peas... All contain antinutrients.

These INHIBIT mineral absorption. They also inactivate digestive enzymes (search: protease/amylase/lipase inhibitors), fucking ur food breakdown

These antinutrients also inflame your gut, damages gut integrity and in the long term, fucks your mind.

But hey! You can reduce these antinutrients by sprouting them.

Btw it takes from 2-5 days for them to be prepared 👍

the EFFORT and time invested isn’t worth it.

Whatever diet u follow, DON'T BE A VEGAN.

Individualization is required, adapt these to YOUR health situation and stay consistent.

If you need personal help or guidance in your gut healing journey...

I'll be helping YOU 24/7 on Patreon, you have direct access to me and your questions will be answered. Join TODAY 👇

patreon.com/alejandroallin…

I also posted III THREADS on IMPROVING YOUR SLEEP. This is THE SLEEP SAGA.

Vanish Insomnia, Post-sleep tiredness and achieve Vivid Dreams.

Your sleep issues can disappear this week if you join.

✨🧬 SLEEP SAGA: THE SCIENCE BEHIND IT & HOW TO IMPROVE IT 🧬✨

patreon.com/posts/sleep-sa…

✨🧬 SLEEP SAGA, PT. II: The "Z" Elixir 🧬✨
patreon.com/posts/sleep-sa…

✨🧬 SLEEP SAGA, PT. III: THE FORGOTTEN NUTRIENT🧬✨

patreon.com/posts/sleep-sa…

This was Alejandro A.D.

See you on Patreon. RT FIRST TWEET