Multivitamins are a scam.

Here's how you can cover the vast majority of your micronutrient needs through delicious foods.

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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

First and foremost, let's see why multivitamins are a scam and why you should take your hard-earned money and purchase some real food instead.

For starters, realize that the claim for that multivitamins extend lifespan has been debunked for a long time and that you have higher chances of living longer if you are religious (not a joke).

Then, another big problem regarding this is that supplements overall, even though certain ones can be VERY helpful at times, lack transport proteins and all nutrients work synergistically.

For example:
-Selenium, sulfur, iodine, CoQ10, manganese, vitamin E, B2, iron.
-Thiamine, manganese and magnesium.
-B6 and B2.
-Zinc and copper.
-Retinol, DHA, E and B2.
-Vitamin K and retinol.
-Potassium and sodium.
-Choline and B9.
-B5 and K.
-Iron, B2, B12, B9 copper, D, retinol and C.
-Vitamin D, magnesium and retinol.
Etc

Jeremy Renner was run over by a 14,300-pound snowplough while trying to prevent it from hitting his nephew.

He was airlifted to the hospital, had more than 30 broken bones and yet somehow he has achieved a remarkable recovery.

This was partly possible thanks to peptides.
So here's the Avengers' peptide stack.

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It’s George.

Peptides can legitimately help with almost every goal people chase today:
-Extreme fat loss
-Improved memory recall, mood, mental clarity, focus etc
-Healing gut issues
-Healing common gym injuries
-Restoring libido and sexual function
-Rebuilding a broken immune system
-Slowing biological aging

And many more…

BUT, peptides are also one of the deepest, most confusing rabbit holes in modern health and performance.

Here's what i eat in a day to support my:
-Hormones
-Mood
-Gut
-Cardiovascular health
-Immune system
-Libido
-Skin health
and my health overall.

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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

The purpose of this thread is for you to get ideas and become more interested when it comes to the impact that food has on our bodies.

This is not "the perfect" or "ideal" meal plan.

Coming up with a perfect diet plan is like coming up with a perfect workout plan.

Past a certain point, it will be heavily affected by your goals, training history, current injuries, old injuries, what the person has access to and so on.

The same thing is true for coming up with a “perfect” diet plan.

We need to know the goals of the person, issues that he might be struggling with, how much money he can spend and so on in order to make up a “perfect” diet plan.

So: just take ideas and data from this instead of treating it dogmatically.

Most supplements over-promise and under-deliver.

Here are some supplements that don't and can actually help you in a variety of areas ranging from your brain and gut health all the way to your hormones and skin health.

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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Note: This is about supplements indeed but if you do not get sunlight, exercise, eat whole foods, try to avoid vices such as excessive alcohol consumption and so on, then supplements will not save you.

Plenty of foods have more benefits that not only compared to the supplements at a low/medium price point but a very high as well. If a supplement, had the history and benefits of kefir for example, it would sell a lot. It’s just that you can only make so much profit from foods. I can’t sell you for example a $30 bottle of kefir yet i can very easily sell someone a $30 bottle of probiotics.

The right supplements CAN be useful and maybe even life saving. I am not dismissing them. At all. This is why we will talk about them.

This is just about having the right priorities.

Also, every single of these supplements that are mentioned will backfire for some people.

It's mathematically impossible not to.
If only 3.000 people read this and out of them 300 choose to use one, it's impossible for one of them to not react badly to it.

Does this fact make the supplement bad? No.
It makes it bad within a certain context.

So, read the studies that are linked.

Now let's talk about the supplements (not presented by order of importance).

While almost everyone is looking at expensive biohacks, proper sauna use is still one of the best and proven ways to:

-Reduce fatigue in patients with chronic fatigue syndrome
-Rapidly alleviate depression
-Detox from industrial toxins
-Support the immune system
-Enhance physical performance
-Promote myelination
-Improve cardiovascular health
-Protect against neurodegenerative diseases
-Alleviate chronic pain
-Resolve insomnia
and more.

Here’s the ultimate guide to sauna therapy.
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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

For the few of you who might be unaware, sauna therapy involves controlled exposure to heat, typically in a traditional (hot rock/steam) sauna (160-200°F, 70-100°C) or an infrared sauna (120-140°F, 49-60°C), inducing hyperthermia and sweating.

This triggers a cascade of physiological responses, including activation of the HPA axis, sympathetic nervous system and heat shock protein (HSP) pathways.

These responses drive adaptations in neuroendocrine, cardiovascular, immune and integumentary systems, contributing to the following benefits.

But besides these, saunas have been a cornerstone of wellness practices for centuries, from the sweat lodges of indigenous cultures to the Finnish saunas embedded in modern spa culture.

From fatigue, IBD, depression, skin issues, hair loss, heart disease, hormonal issues and even cancer, all the way to asthma, gum disease and rheumatoid arthritis, chronic inflammation is involved in the occurrence of all of these.

So here's what inflammation is, how it's created, why, the things that actually lead to chronic inflammation and so on.

Thread🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

While inflammation is essential for survival and one of the most fundamental processes in the human body, it can also become harmful when excessive, prolonged or misdirected, leading to tissue damage, fibrosis, chronic disease and so on.

That’s why if you have a chronic health issue that you are trying to resolve, it’s very unlikely that you haven’t stumbled across terms such as “anti-inflammatories”, “inflammation cascade” and so on.

SIBO is surprisingly common these days.

Yet it goes unrecognized quite frequently, even though it’s a common driver behind issues such as:
-Chronic fatigue
-Brain fog
-Skin issues
-Hormonal imbalances
-Autoimmune conditions
-Mental issues such as generalized anxiety and depression
-Systemic inflammation

If you still think that SIBO can't be one of the primary drivers behind your health issues, think again since:
-At least half of the people who’ve used PPIs or antibiotics have it.
-Most people who eat the S.A.D have it.
-Up to 78% of people an IBS diagnosis actually just have SIBO.
-Sibo is present in up to 50% of hypothyroid patients.
and there's more as you will see in this thread.

So without further ado, here’s the ultimate guide for conquering SIBO 🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.
Let's start with the basics.

SIBO or small intestinal bacterial overgrowth is a well, almost a self-explanatory condition that marks an abundance of bad bacteria, such as the ones belonging to the firmicutes, bacteroidetes or proteobacteria phyla families overgrow in the small intestine.

The problem with this is that the small intestine and its parts, such as the duodenum, jejunum and ileum, are designed for nutrient breakdown and absorption, not bacterial fermentation.

Normally, it hosts fewer than 10^3 colony-forming units (CFU) per mL of bacteria, compared to 10^9–10^12 CFU/mL in the colon.

When this balance is disrupted, bacteria ferment carbohydrates for example, producing gases like hydrogen, methane or hydrogen sulfide.

These can drive symptoms such as bloating, abdominal pain and altered bowel movements (diarrhea, constipation and so on).

But SIBO is not just a gut issue.
It has systemic effects, including nutrient deficiencies, systemic inflammation and neurological symptoms for example.

Bee products, blackseed oil and cacao are some of the most praised medicinal foods in the alternative health spaces, promising things such as:

-Youthful skin
-Better cognitive function
-Improved cardiovascular health
-Getting rid of digestive issues
-Lower blood pressure
-Getting rid of allergies
and some even go as far as claiming that they can help with cancer.

But is the hype actually worth it?
Let's dive in.

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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

First and foremost, we must state that we've been using these medicinal foods for a LONG time so there are probably some solid reasons for that.

For example, derivatives of black seeds, such as black seed oil, have been cultivated and used for almost 3,000 years in various cultures.

Some archaeological evidence suggests that these seeds were used as early as 2,000 BCE in Mesopotamia and these seeds were even discovered in the tomb of Tutankhamun.

For thousands of years, physicians have used it to treat a range of ailments, from digestive issues to skin conditions, leading to:

-Cleopatra using black seed oil for her skin and hair.

-The ebers papyrus which is one of the oldest known medical texts (1550 BCE), referencing black seeds for their therapeutic properties, particularly for digestive and respiratory issues.

-Black seed oil being used to embalm mummies.

-Hippocrates reportedly using black seed oil to treat digestive disorders and liver ailments, recognizing its ability to soothe inflammation and support detoxification.

-Dioscorides describing black seed as a treatment for headaches, toothaches, and respiratory issues, noting its warming and stimulating properties.

-In the Roman Empire, black seeds being used as a spice and medicine, often mixed with wine or honey to treat colds, infections, and skin conditions.

-Muhammad stating that “The black seed can heal every disease, except death”.

-Ibn Sina praising black seed for its ability to stimulate energy, aid recovery from fatigue, and treat respiratory and digestive disorders.

-In traditional Chinese medicine black seeds being used for their ability to “move qi” and support respiratory health.

Then, from the Egyptians and Romans all the way to the Babylonians, honey was consumed and utilized for almost everything for example.

Plus once cacao made it to continents such as Europe, from the 16th to early 20th centuries, it served as medicine for ailments like fatigue, digestive issues and even tuberculosis and gout.

You can become healthier without expensive biohacks.
Here's the broke man's guide to getting healthier.

Thread 🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It’s George.

This (updated) thread will basically try to:

-Prevent people from wasting money on fancy tools that don’t really work simply because they have the wrong priorities

-Showcase that even if you don’t have a lot of money, you can still improve your health.

Let’s get into it/the tools.

Here's the ultimate guide for supercharging your brain in order to:
-Improve your focus
-Avoid the chances of encountering neurodegenerative diseases
-Improve your mood
-Get rid of brain fog
-Improve your memory
and more.

Thread 🧵

*We will discuss everything from how the brain is structured, key genetic factors, key lifestyle factors, supplements, peptides and more. *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

First and foremost, why are all these things worth knowing?

Because this 3-pound organ is more complex than any supercomputer and the command center of your entire body, fine-tuning everything from your thoughts and emotions to your movements and digestion every single moment.

Now in order to improve the function of the brain, we first need to understand its main parts and how they work together.

The brain has three primary regions: the brainstem, cerebrum and cerebellum.

Enhance your mitochondrial function and your health will improve.

After all, mitochondrial dysfunction is implicated in a host of health conditions ranging from chronic fatigue, low testosterone, depression, bipolar disorders and neurodegenerative diseases all the way to cardiovascular issues, diabetes and even sleep apnea.

Here's how to power up your cells for better health (a 5-minute read that will help move you towards the right direction)🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

First, what are mitochondria?

Mitochondria are subcellular organelles that likely originated from ancient α-proteobacteria engulfed by eukaryotic cells.

These organelles produce the vast majority of cellular energy through adenosine triphosphate (ATP), which is needed to power every cell's biochemical reactions.

They also modulate processes like cell signaling, calcium homeostasis and apoptosis.

So it’s really no wonder that mitochondrial dysfunction is implicated in a host of health conditions.

When it comes to the structure of these double-membrane organelles, it’s a good idea to be aware of the following.

We have the:
-Outer membrane that is highly permeable due to porins such as voltage-dependent anion channels that allow small molecules and ions to pass freely.

-Inner membrane that is less permeable, with selective transporters, that houses the electron transport chain (ETC) and ATP synthase.

-Intermembrane space that is the region between the membranes.

This one is enriched with protons during ATP synthesis, creating a gradient essential for energy production through chemiosmosis.

-Mitochondrial matrix that is the innermost compartment, containing mitochondrial DNA (mtDNA), 70S ribosomes and enzymes for metabolic pathways like the Krebs cycle.

For every like this post gets, i'll share one interesting health-related fact.

*Doesn't matter if it's 1 or 1000. -Cold exposure's impacts on mental health are not isolated to norepinephrine etc

You don't have to get sick multiple times per year.

Here are some tips you can use to bulletproof your immune system this winter.

Thread🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

Modern life is quietly sabotaging your immune system.

From spike protein pathology, redox collapse and thymic involution that shrink and starve your naive T-cell factory, all the way to heavy metal exposure, nutrient deficiencies, gut dysbiosis and much more, the list of things that harm our immune system is endless.

So here's how you can build a resilient immune system in a toxic world.

More people than ever are struggling with candida overgrowths and suffering from symptoms such as:

-Kidney problems.
-Intense sugar cravings.
-Skin issues.
-Digestive issues such as bloating, constipation, white coating on the tongue or gas (especially after eating carbs).
-Developing more and more food intolerances. -Brain fog
-Blood sugar regulation issues.
-Athlete’s foot, toenail fungus, jock itch, oral thrush, bad breath, acne and eczema.
-Chronic fatigue.
-Frequent infections.
-Leaky gut.

and much more as a consequence.

Yet most of them never truly resolve it and it's no wonder why.

Most people use the wrong supplements, neglect key mechanisms that keep candida in check by default and in general, follow highly ineffective roadmaps.

So here’s the BEST approach that can actually help you manage a candida overgrowth.

We will discuss:

-Common signs of candida overgrowth
-Tests you can take
-What Candida even is
-The most common causes in order to finally determine the main ones that are driving your overgrowth
-How to address each one in the most efficient way possible
-Common mistakes to avoid
-Breakdown of the most helpful supplements in this journey

and more.

Tap in. Thread🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*.

It's George.

In case you encounter this topic for the first time and wonder how can a candida overgrowthcan lead to these symptoms, here are some basic explanations.

First, it disrupts the balance of gut microbiota, reducing beneficial bacteria.

This leads to fermentation of undigested carbohydrates, producing gas and bloating by 2–3-fold as most studies suggest.

It also secretes aspartyl proteases and phospholipases, damaging the mucosal bilayer which can lead to bloating and general discomfort.

When it comes to the oral cavity, it forms biofilms creating a white coating on the tongue.

Then, it metabolizes sugars via fermentation, producing acetaldehyde, a toxic byproduct that crosses the blood-brain barrier and impairs neuronal function, causing brain fog, confusion, and a “hangover-like” feeling.

In animal models for example, candida-induced inflammation reduced cognitive clarity by 30%. Candida also consumes glucose for growth and biofilm formation, causing fluctuations in blood sugar levels, especially after high-carb meals.

In diabetic patients for example, an ovegrowth led to a 2-fold increase in insulin resistance.

Regarding sugar cravings, candida albicans thrives on glucose and its overgrowth may signal the host to consume more sugars throygh gut-brain axis modulation of hormones that control our appetite such as ghrelin.

Many studies show that a Candida overgrowth increased sugar cravingsand ghrelin levels in 20–30% of patients.

Fatigue-wise, candida overgrowth triggers cytokines such as IL-6 and TNF-α, causing systemic inflammation that disrupts energy metabolism, the acetaldehyde impairs mitochondrial function, reducing ATP production, biofilms and mucosal damage impair nutrient absorption (especially when it comes to B vitamins and iron), which are critical for energy production.

Then, candida overgrowth overwhelms mucosal immunity, reducing IgA and phagocytic activity, increasing susceptibility to bacterial and fungal infections.

And finally when it comes to effects such as developing a leaky gut and food intolerances, the overgrowth degrades tight junction proteins such as occludin and ZO-1 (it’s shown to reduce ZO-1 expression by 40%), increasing intestinal permeability allowing toxins and antigens to leak into the bloodstream triggering immune responses and food intolerances (Candida-induced leaky gut has shown to lead to a 30% increase in food intolerances).

If you give me 17 minutes, i will help you battle depression more effectively than everything you've tried so far.

This is the most in-depth guide about depression, discussing:
-Common misunderstandings when it comes to depression
-The genetic influences
-General tests you can take
-The hormonal influences
-Why where you live is very important
-Something more effective and safer than SSRIs
-Why, no matter how much you work on your mental patterns, you're still depressed
-Why you might be thinking about depression the wrong way
and much more.

Thread🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

Let's start this thread with the following: there's no "one thing" that causes depression.

Depression is driven by a complex interplay of lifestyle factors, genetics, hormones and much more.

Now in order for someone to meet the diagnostic criteria for unipolar depression (major depressive disorder (MDD)), he must have at least 5 of the following symptoms that also cause him significant distress (impairment in social, occupational and other areas of his life)

The symptoms include:
- Anhedonia: a diminished ability to experience pleasure, interest or motivation in previously enjoyable activities for an extended time period.
-Significant weight loss or gain (more than 5% of body weight in a month).
-Insomnia or hypersomnia.
-Psychomotor changes such as agitation.
-Severe fatigue.
-Excessive or inappropriate guilt or feelings of inadequacy.
-Serious trouble focusing, making decisions or remembering.
-Recurrent thoughts of death, suicidal ideation or suicide attempts.

So if you don't have at least 5 of these symptoms, you might be mislabeling what you are feeling as depression.

Right now, there are microplastics in people's brains, bone marrow, placenta, lungs and in the case you are a man, in your testicles as well.

So one of the best things you can do for your brain, fertility, hormonal health, skin health, hair health and even the environment is avoiding xenoestrogens for the rest of your life.

Here’s what you need to know about them.
The ultimate xenoestrogen thread🧵

*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Before we get into xenostrogen, let's briefly talk about estrogen.

First and foremost, there are several forms of estrogen in the body, including:

-Estradiol (E2) or 17β-Estradiol

-Estrone (E1)

-Estriol (E3)

-Estretrol (E4) (during pregnancy)

When it comes to estradiol (E2), in the ovarian granulosa cells (but also adipose tissue and the placenta), testosterone or androstenedione from theca cells get turned into estrone or estradiol with the help of CYP19 (aka aromatase) which removes the C19 methyl group and aromatizes the A-ring with 17β-HSD also helping with interconverting forms.

Some of the effects that (healthy levels of) estradiol has on our bodies include:

-Reducing neuroinflammatory cytokines

-Promoting dendritic spine density and synaptic plasticity in the hippocampus plus the prefrontal cortex

-Increasing serotonin synthesis and receptor density

-Modulating dopamine release in the mesolimbic system

-It enhances B-cell proliferation and antibody production (note: low estrogen levels are protective against Th1-driven autoimmune diseases such as rheumatoid arthritis while high levels exacerbate Th2-driven diseases but also Th2-mediated allergic inflammation (allergies, asthma etc))

-Promotes female genital development

-Stimulates endometrial proliferation during the follicular phase

-Promotes subcutaneous fat deposition in women

and more.

Note: Follicle-stimulating hormone (FSH) and LH upregulate aromatase expression (estrogen synthesis peaks during the follicular phase or pregnancy).

Now estrone (E1), requires androstenedione to be converted to estrone by aromatase mainly in adipose tissue (it’s a weaker ER agonist than E2) and estriol (E3) is mainly produced in the placenta from fetal DHEA-S via 16α-hydroxylation and aromatization (non-pregnant women still produce small amounts of E3 via 16α-hydroxylation of estrone/estradiol in liver and other tissues. That’s why vaginal estriol works systemically a little bit even in menopausal women).

Here are the main reasons that led to the average person struggling with:
-Being overweight
-Pre-diabetes
-NAFLD
-Skin issues
-Chronic fatigue
-Depression and anxiety
-High blood pressure
-CVD
-Low libido
and in general, having more health issues than ever.

Thread🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

First and foremost, there's no single thing that can be blamed for the pandemic of health issues that more and more people face.

Multiple aspects of modern living lead to this.
Here are the main ones in my opinion.

Energy drinks make you depressed, coffee does not.

Colostrum is 3 times more effective than the flu jab.

Fortified flour basically has iron shavings.

Sunscreens with an over 20SPF used constantly might be one shotting us more than we can think.

Vaping increases suicides.

Etc

https://twitter.com/cremieuxrecueil/status/1991942320284131656

-Mothers who are low in Vitamin D during pregnancy are more likely to give birth to children who develop autism and ADHD by age 10.

-Vitamin C lowers cortisol by up to 40%, increases oxytocin, supports cardiovascular health, increases dopamine and lowers prolactin.

-300 mg/day of ubiquinol (active CoQ10) reduces migraine frequency by up to 50–60%.

-Thiamine (B1) at high doses (up to 1.5 grams) cuts fatigue nearly in half in patients with MS.

-B1 is crucial for gut motility and stimulating digestive enzymes.

-20 g/day of creatine loading + 5 g maintenance for 8 weeks cuts pain by 50% and fatigue by 60% in several small RCTs for fibromyalgia.

-High prolactin and low thyroid hormones are common in MDD.

30-32% of adults worldwide have liver dysfunction.
That's almost 1 in 3.

Yet, decades ago, only alcoholics and people with viral hepatitis got serious liver issues.

But now, non-alcoholic fatty liver disease is the leading cause of liver problems worldwide and even a lot of kids have it these days.

So most people's livers are crying for help in the modern day and age.

Why is this a problem?

Because poor liver function means:
• Fatigue
• A weakened immune system
• Gut issues
• Skin issues
• Increased cancer risk
• Blood pleasure issues
• Impaired metabolic function
and much more.

So here's a roadmap for taking care of your liver (we will discuss tests you can take, lifestyle interventions, supplements and more).

Thread🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*.

Let's start with the boring but necessary basics.

The liver is the second-largest organ in your body which is located in the upper right-hand part of your abdominal cavity underneath your diaphragm, right lung and rib.

It is made up of two main lobes which are made up of thousands of tiny lobules and each is made up of numerous hepatocytes.

These line up and between each row there are small blood vessels that diffuse oxygen and nutrients called sinusoids.

We can divide liver lobules into 3 metabolic zones: zones 1, 2, and 3.

Zone I hepatocytes are specialized for functions such as cholesterol synthesis, b-oxidation of fatty acids, and gluconeogenesis.

Zone II are crucial for liver homeostasis.

Zone III are crucial for detoxifying based on cytochrome P-450, glycolysis and lipogenesis.
Now a portal triad/area/canal/tract or field, is an arrangement within lobules that consists of:

-The proper hepatic artery ( a branch of the hepatic artery) which supplies the left and right lobes of the liver (not only that but the gallbladder and a part of the stomach as well).

-The hepatic portal vein which carries blood from the pancreas, intestines, gallbladder and spleen to the liver. To the liver, not from the liver, the hepatic vein does this, not the hepatic portal vein.

-Bile ducts which are multiple thin tubes that go from the liver to the small intestine which carry bile from the liver and gallbladder, through the pancreas, and into the small intestine.

Now obviously there are more cell types that reside in the liver besides hepatocytes such as kupffer and endothelial cells.

So if you want to be healthy, you're going to need a healthy liver by default.

Alcohol intolerance in small amounts is a great symptom of declining health.

Here are the most common reasons behind alcohol intolerance.

*Nothing in here is sarcastic.
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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Quick notes before we enter the causes.

Note 1: The “safest” alcoholic drink is quality tequila.

Note 2: Alcohol is a tool and low doses of alcohol (up to 2 maybe 3 tops drinks per week) can have benefits under certain conditions.

Note 3: Nowhere in this thread i suggest getting shit faced.

I personally have a drink like once a month.

Most people trying to improve their health waste money on the wrong things.

So before you spend any money on your health journey, make sure that you're applying these free or quite cheap tools.

Thread🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

This thread will basically try to:

-Prevent people from wasting money on fancy tools that don't really work simply because they have the wrong priorities

-Showcase that even if you don't have a lot of money, you can still improve your health.

Let's get into it/the tools.