Your stress is under your control

There are 3 pillars you need to consider to better manage it:

Brain chemistry
Adrenal Health
Gut Harmony

Each play a crucial role in your wellbeing

Your stress is a silent fire that slowly kills you

but your body has a natural capacity to deal with it

Health problems like uncontrollable anxiety or sleep problems arise once you lose this innate resiliency
Targeting your brain chemistry is a great starting point for stress management

Your brain uses chemicals known as neurotransmitters to help you stay calm

Serotonin and GABA are both used to bring you into the present moment & relax you, respectively
You do have supplements at your disposal that can help replenish your neurotransmitters

Serotonin support nutrients:

B vitamins, Magnesium, Zinc, Vitamin C, 5HTP

GABA support herbs/nutrients:

Kava, L-Theanine, Valerian, Glutamine, Chamomile, Hops Strobile, PharmaGABA
Your adrenals are also vital for dealing with your stress

They're small organs that rest on your kidneys

& connect to the parts of your brain that control the release of cortisol (your stress hormone)
Cortisol is the "water" your body uses to extinguish the flames of stress

High stress/anxiety = lots of cortisol
Burnout/exhaustion = low cortisol

Both of these extremes need to be managed for optimal health
Supplements can also help you here

Nutrients that support high cortisol:

Phosphatidylserine, Ashwagandha, Rhodiola, Skullcap, Bacopa Monnieri

Nutrients/Herbs that support low cortisol:

Holy Basil, Desiccated adrenal, Licorice root,
Last but not least is Gut Health

Your gut is your second brain

and deserves special attention when you're trying to deal with stress
Your gut is home to hundreds of bacterial species also known as your microbiome

What you eat and how you live affects the entire ecosystem

A fine balance between good and bad bacteria is absolutely necessary to keep your stress in check
A poor diet filled with refined sugars and foods feeds the bad bacteria

These bacteria increase inflammation which eventually reaches your brain (neuroinflammation)

Your gut is the final foundational block you need to fix in order to better manage your stress
You need to eat a whole food diet with quality meat, seafood, vegetables and certain fruits

Supplements can also help you

Nutrients/herbs that can improve gut health and lower inflammation:

Black seed oil, Glutamine, Bee Propolis, Skullcap Baicalensis, Berberine
All of this is just some of the information I cover with my 1-on-1 coaching clients

Understanding how your body works is crucial to accelerating your healing process

You need to right system to get there

& I can help you

Book your discovery call here:…

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More from @JohnConstas

12 Jul
Most people think sleep is for the weak

I say they’re wrong

Your future health & today’s performance depend on how well you rest

You have Wolverine like healing powers that turn on at night

They keep your body and brain in top shape

So you can thrive well into old age
Some of these healing powers include:

Growth hormone (repairs muscle)
Higher testosterone (healthy libido)
Glymphatic system (refreshes brain cells & flushes toxins)

Who wouldn’t want that
Read 4 tweets
5 Jul
One of the worst things you can do is let your stress get out of control

What starts off as a bit of anxiety can eventually evolve into panic attacks or worse

The earlier you catch it

The faster you’ll start feeling better once you make a few tweaks to your routine

When stress cripples you, it’s almost like you’ve been hit by train

You’re too exhausted to spend time with your family

You wake up in the morning feeling half dead

It sucks

I know because I’ve been there

But there are ways you can prevent this
Start by taking more magnesium glycinate in the day

It’ll help calm you down

L theanine in the morning sharpens your focus and gets you in that flow state

Exercise is an outlet you must prioritize

Sunlight and nature are your best friends too
Read 4 tweets
15 Jun
Thiamine is the most underrated and overlooked vitamin deficiency

More research is coming out that shows how important this nutrient is to your wellbeing

Way more than you’ve been led to believe

Thiamine (also known as Vitamin B1) deficiency is believed to be a thing of the past

Medical doctors and other clinicians are taught that it’s extremely rare and only seen in:

Surgery recovery (bariatric)
Eating disorders (anorexia)

Many health clinicians are very aware of other B vitamin deficiencies such as:

Folate (B9)
Niacin (B3)

Thiamine, on the other hand, gets no attention whatsoever

Now, let's dive deeper into why
Read 16 tweets
2 Jun
Seed Oils are everywhere

Most packaged food you find in your grocery store contain them

They've been marketed as a "healthy" low-fat option to protect you from heart attacks

but more and more people are waking up to the scam

Now, this is a question I get from many of you all the time:

"What are seed oils?"

Here is the list of the most commonly used ones:


They're made up of a specific type of fat known as Polyunsaturated Fatty acids
There are two types of fats found in nature

Saturated Fats
Unsaturated Fats

The difference (without boring you too much about the chemistry) is that saturated fats are solid at room temperature

while unsaturated fats (seed oils) are liquid at room temperature
Read 19 tweets
12 May
No matter what they tell you

Anxiety is beatable

I’ve done it

& so can you

Exercise is your best partner to win the war

We’ve been brainwashed to sit in front of a computer all day

And never move

That unused energy needs to flow somewhere

Where does it go?

Into your mind

Improve cognition and lower your stress by staying active
Sunlight is brain food

Not getting enough screws up your mood

And only makes your anxiety worse

Go outside and absorb that solar energy

It’ll help you sleep better at night and lower your stress
Read 6 tweets
11 May
We are 19k Followers strong

What a journey!

I appreciate all of you very much

To celebrate

Here are 19 tips to extinguish your stress
1. Get sun, especially first thing in the morning

2. Eliminate industrialized seed oils (soybean, canola, rapeseed etc)

3. Go to bed earlier

4. Spend lots of time in nature
5. Eat fat and protein for breakfast

6. Stretch, mainly hip flexors

7. Get enough B vitamins, either in meats or supplement forms. Especially B6

8. Learn to keep your mouth closed and breathe from your nose
Read 6 tweets

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