Post

How to get URL link on X (Twitter) App

On the Twitter thread, click on or icon on the bottom
Click again on or Share Via icon
Click on Copy Link to Tweet
Paste it above and click "Unroll Thread"!
More info at Twitter Help

Chris Boettcher

Aug 21 • 14 tweets • 5 min read • Read on X

Scrolly

The secret cause of chronic disease Big Pharma doesn´t want you to know:

High cortisol.

It silently drives insulin resistance and heart disease but they can´t patent the cure...

Why? Because these 9 natural fixes cure it: 🧵

1. Nature bathing

Spending more time in nature:

• Reduces cortisol
• Boosts serotonin and dopamine
• Activates parasympathetic nervous system.

Humans evolved to spend ALL our time in nature.

But now we spend our lives shut inside without sunlight and under artificial lighting...

2. Walk more.

Walking is a stress reset button.

• Calms your nervous system
• Boosts serotonin and dopamine
• Increases BDNF for sharper thinking.

You feel lighter, clearer and happier.

Here´s how to easily fit more of it into your day:

3. Spend more quality time with your friends, family and partner.

Even 10 minutes of connection can lower stress hormones.

Loneliness stresses your body as your brain treats isolation like danger.

It increases cortisol and your risk of anxiety and depression.

4. Don´t drink coffee within 90 minutes of waking up.

Your body naturally spikes your cortisol when you wake up.

If you immediately have caffeine, you spike it even more.

This makes you feel more stressed and it leads to an energy crash later.

5. Reduce inflammation.

Inflammation increases cytokines like IL-6 and TNF-α.

These cytokines cross the blood-brain barrier and stimulate the hypothalamus.

This activates the HPA axis to release more cortisol.

Here´s how to reduce inflammation:

6. Avoid mouth-breathing.

Only breathing through your nose slows down your heart and activates the parasympathetic nervous system.

It makes you feel more relaxed and reduces cortisol.

It has all these other effects on your health too:

7. Get more magnesium.

It directly acts on the HPA axis to reduce excess cortisol release.

Eat more foods high in magnesium like:

- Salmon
- Spinach
- Avocados.

Also supplement 500mg magnesium glycinate 30-60 minutes before bed.

8. Improve your sleep.

• Have blackout curtains
• Take magnesium glycinate
• Watch the evening sunlight
• Journal to clear your thoughts
• Exercise everyday (even just a brisk walk).

Poor sleep wrecks your health in so many ways:

9. Use saunas.

Saunas literally melt stress.

• Lowers cortisol
• Releases endorphins
• Calms your nervous system
• Triggers heat shock proteins that calm your brain

Here´s how to best use it:

Most people have higher cortisol than they realize.

Modern lifestyles with:

• Poor sleep
• Processed diets
• Lack of exercise
• Minimal sunlight
• Long work hours
• Less social connection

Are a recipe for chronic stress.

But follow these tips and you´ll be fine!

https://x.com/chrisboettcher9/status/1958506395499659523

If you liked this thread, pay it forward.

Follow me @chrisboettcher9

Bookmark the tweet below to save this and retweet it to share this with others:

https://x.com/chrisboettcher9/status/1958506395499659523

P.S: If you're a busy parent wanting to:

• Reduce stress
• Lose belly fat and 20+ lbs
• Overcome any aches, pains or injuries
• Avoid chronic diseases and lifelong meds

DM me "Health" to see if we can help:
x.com/messages/compo…

We´ve helped over 3,000 men and women transform their health:

• Sustainably
• Despite their busy schedules
• Without fad diets or living in the gym.

This is our mission.

DM me "Health" if you´re interested.

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @chrisboettcher9

Chris Boettcher

@chrisboettcher9

Aug 19

Coffee is the most abused drug on the planet.

90% of people use it wrong, causing addiction, poor sleep and chronic stress.

But used right? It´s a superfood.

Here´s how to use coffee correctly (backed by science): 🧵

1. Take it with L-Theanine

L-theanine is a natural amino acid found in green tea.

You can also buy it as a supplement.

It calms the brain and reduces jitters without sedating you.

Stick to the 2:1 ratio.

200 mg L-theanine with 100 mg caffeine
= calm focus, not anxious energy.

2) Don’t drink it right after waking.

Adenosine builds up in your system throughout the day making you feel tired.

When your caffeine wears off in the early afternoon, it's peaking, leading to energy crashes.

Delay coffee by 60-90 min after waking and that first cup of coffee lasts for hours.

Read 13 tweets

Chris Boettcher

@chrisboettcher9

Aug 5

Big Pharma’s biggest secret:

They keep you sick to sell you pills.

Our clients came to us on lifelong meds for “chronic” conditions.

Months later - off meds, normal labs.

Here are 9 health conditions we’ve reversed naturally (and how): 🧵

1. Type 2 Diabetes

Type 2 Diabetes is caused by having too much insulin in response to too high blood sugar.

To reverse it, you just need to keep your blood sugar at normal levels for a long time.

You don´t need metformin and insulin forever.

Here´s the story of our client Greg:

2. High cholesterol.

Big Pharma makes $19 billion/year from statins for "high cholesterol".

They even funded studies to decrease what´s deemed as a healthy level of LDL cholesterol to encourage more people to take statins.

It used to be <160 mg/dL and now it´s <100mg/dL.

Read 15 tweets

Chris Boettcher

@chrisboettcher9

Aug 2

Your back pain isn't from aging.

It's from sitting 8 hours a day at your comfy desk job.

It wrecks your posture and compresses your spine.

Here are 9 simple exercises to fix your back before the damage becomes permanent: 🧵

(From a Doctor of Physical Therapy)

1) Glute Bridges.

Low back pain often stems from weak glutes.

So, with the glute bridge, we want to keep the feet underneath the knees to focus on the glutes.

If double leg is too easy, you can try single leg.

2) Supine TA Marches.

• Flatten the back
• Engage the core
• March the legs up and down.

This is also an excellent exercise for strengthening the core and supporting the lower back.

Read 14 tweets

Chris Boettcher

@chrisboettcher9

Jul 30

Your heart is aging faster than the rest of your body.

Doctors told you to have "heart healthy" seed oils and grains to protect it...

But they're slowly killing you.

Here´s how to actually save your heart (backed by science) 🧵:

1. Eat more red meat

Myth: Cholesterol from red meat clogs your arteries.

Truth: It's packed with nutrients that power your heart.

- CoQ10 for energy
- B vitamins for metabolism
- Heme iron for oxygen transport

And the idea that it causes heart disease started with a false study from the 1950s:

2. Take these supplements daily for heart health (bookmark this):

- Magnesium (200‑400mg)
- Vitamin K2 (200mcg)
- Vitamin D3 (5,000 IU)
- Nattokinase (200mg)
- CoQ10 (200mg)
- B‑Complex with at least B6 5‑20mg, B9 400‑800mcg, B12 500‑1,000mcg.

Read 17 tweets

Chris Boettcher

@chrisboettcher9

Jul 26

The real reason why nothing works to fix your neck, shoulder and back pain:

Poor thoracic mobility.

It's wrecking your posture and damaging your spine.

I've treated 1,000+ patients with it.

Here are 6 exercises to finally be pain‑free: 🧵

1) Cobra/ Prone Press Up

This position is great for resetting the spine after lots of sitting.

To do the exercise:

• Keep low back & hips in contact with the ground
• Only press up to where you’re comfortable
• Don’t worry about speed
• Repeat 10-15 times
• Breath deeply

2) Thoracic Rotation

This stretch is great for posture and imbalances.

To do the exercise:

• Rest leg on pillow or foam roller
• Maintain constant contact with leg
• Lower opposite arm to ground

Aim for 5-10 reps each.

And breathe slowly and deeply through the movement.

Read 11 tweets

Chris Boettcher

@chrisboettcher9

Jul 23

The Healthcare System wants you sick.

I´m a Doctor of Physical Therapy, so I would know.

Here are the 6 biggest health secrets they hid from you to sell you more pills:

Secret 1: Eggs do NOT raise cholesterol

The cholesterol in eggs doesn’t raise the cholesterol in your blood.

Your body adjusts cholesterol production based on your diet.

The more cholesterol you eat, the less your body produces.

Scientific studies confirm this:

Secret 2: LDL "bad" cholesterol doesn´t cause heart disease.

LDL itself isn´t dangerous.

It´s only dangerous when it´s oxidized.

And what does that?

Not red meat, eggs and butter.

The "heart healthy" seed oils and carbs we were told to replace those with...