Just because someone lacks a fair amount of money, it doesn't mean that he can't get healthier.

So here's the broke man's guide towards improving his health.

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

Alright, it's George. There are many free or cheap tools you can use in order to improve your health.

Here they are👇

Number 1: Realize that when it comes to food, you can cover A LOT of your nutritional needs with just:
-300 grams of quality shrimp/octopus or squid
-10 whole eggs
-200 grams of beef or lamb heart
-200 grams of raw cheese
-2 pounds of strawberries, oranges, kiwis, berries or something seasonal
-Brewer's yeast/marmite
-100 grams of beef liver
-Adding EVOO, potatoes, mushrooms and easy to digest vegetables in just one of your daily meals
-4 pounds of bone in red meat
per week

Are these the cheapest foods? No.

Are they cheaper than you might expect if they are sourced properly? Yes.

P.S: If you have the space realize that growing a garden turns out to be easier than we think.

Red light therapy still is one of the most powerful interventions for:

-Chronic fatigue
-Hair loss
-Hormonal issues
-CVD
-Vision loss
-Tinnitus
-Skin issues
and a lot more.

"It's a scam".
No it's not and i can explain why with basic physics.

Here's the most detailed breakdown on this platform right now.

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

Red Light Therapy (RLT) is a subpart of phototherapy.

Phototherapy basically is the use of light for therapeutic purposes and is based on the interaction of light with biological tissues.

Phototherapy relies on the ability of specific molecules (such as chromophores) to absorb photons and activate biological processes (photobiomodulation (PBM), mitochondrial stimulation, cellular regeneration etc).

Most people will be too lazy to read this, but if you are struggling with gut issues such as:
-Bloating
-Constipation
-IBS
-Leaky gut
-SIBO
-SIFO
-Candida

Here's the ultimate plan for improving them.
Take 10 minutes to read this and you will be on the right track.

Thread🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice and that plenty of people will not have to apply all of these in order to experience improvements*

When it comes to our health, everything starts from and depends on the gut.

From low testosterone, histamine intolerance, depression, chronic fatigue, ED and skin problems, all the way to hair loss, optimizing ones gut health is a non-negotiable step in improving any health issue that he might want to.

Our gut is connected to every single one of the organs in the human body, so it's fair to say that everything is affected by a great part from it.

You know this to be true if you've ever struggled with a gut issue but in case you haven't and are skeptical about this claim, you can check out these 3 basic studies (one for the skin, one for the immune system and one for testosterone):

pmc.ncbi.nlm.nih.gov/articles/PMC79…
pmc.ncbi.nlm.nih.gov/articles/PMC49…
pmc.ncbi.nlm.nih.gov/articles/PMC76…

Spending more time in nature can do more for your health than a 617-step biohacking routine.

From reducing cortisol, improving mental health, boosting immunity, syncing your circadian rhythm and more, this simple act can outperform many of the conventional wellness tools.

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

If you are skeptical about the title of this thread, by the end of it, you will realize that prioritizing spending more time in nature is still an underutilized remedy for improving one’s physical and mental health.

Here are some reasons why this is the case presented in a manner anyone can understand.

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.

Thread🧵


*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.

Point being, get educated on the topic of supplements in general and then just pick the ones that work for you.

Also, more contextual advice has been given in previous posts and threads so use the search function after reading this thread.

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

One of the most neglected steps regarding nutrition is underestimating the importance of minerals, since not getting enough minerals means:

-Fatigue
-High blood pressure
-Gut discomfort
-Migraines
-Hormonal issues
-Mood swings
-Anxiety
-Osteoporosis
-Acne
and more.

So even though most people in health spaces might pay attention to vitamins, arguably minerals can be equally or even more important than them.

Now if you want to understand the main functions of each one, their sources, the things that deplete them and more, tap in.

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

It's George.

Minerals are needed for almost every process inside of our bodies and if we neglect their importance we can not expect to be healthy.

Minerals are needed for:
● Thousands of enzymatic reactions
● Regulating our nervous system
● Detoxification
● Energy production
● Blood cell production
● Oxygen metabolism
● The utilization of vitamins
● Adrenal health
● Blood sugar regulation
● Thyroid health
● Gut health (HCL, antimicrobial and digestive enzyme production)
● Battling oxidative stress
● Immune function
● Hormone synthesis
● Cellular hydration of cells (controlling fluids inside and outside cells)
● Bone health
● Skin health
● Joint health
● Hair health
● Heart health
● Brain health
and a lot more.

This is why for example low calcium levels can cause muscle spasms, low magnesium levels can cause muscle cramps and even cardiac arrhythmias, a zinc deficiency can cause gut issues, low libido and skin issues, an iodine deficiency can case goiters and a copper deficiency can cause low white blood cell count or even premature gray hair (copper helps the body produce melanin and a copper deficiency is associated with reduced SOD activity).

Classic studies that showcase some of these are the following in case you are interested in them:
sciencedirect.com/science/articl…
pubmed.ncbi.nlm.nih.gov/9523054/
ncbi.nlm.nih.gov/books/NBK50727…
researchgate.net/publication/22…
pmc.ncbi.nlm.nih.gov/articles/PMC90…
pubmed.ncbi.nlm.nih.gov/36577241/
faseb.onlinelibrary.wiley.com/doi/abs/10.109…

Premature gray hair can be a representation of bad health.

Here are the first things you should address.
Thread🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Right now, in your hair follicles you have cells that are called melanocytes and are responsible for producing melanin and when these melanocytes lose their ability to produce these pigments effectively, our hair starts graying.

To be more specific, we have:
-Eumelanin that's responsible for dark hair and is derived from tyrosine or 3,4-dihydroxyphenylalanine that is oxidized into dopaquinone.
-Pheomelanin that's responsible for red/orange hair is derived when cysteine is added to dopaquinone. And if you are wondering, blonde hair have less of both.

Pretty simple.

If this is news for some, here's:

-What mitochondria are
-How they work
-The main things that impair their functions
-Lifestyle interventions you can apply for healthy mitochondria
-Supplements to consider
and more🧵

https://twitter.com/AbudBakri/status/1962581703224172980

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

It’s George.

The topic of mitochondria can seem a bit nerdy and boring at first, but mitochondrial dysfunction is implicated in a host of health conditions ranging from chronic fatigue, low testosterone and neurodegenerative diseases all the way to cardiovascular issues, diabetes and even sleep apnea.

Now 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.

Chronic circadian rhythm disruption is now shown to exacerbate or directly contribute to conditions such as:

-Gastrointestinal problems, including IBS
-ADHD, depression, bipolar disorders, anxiety and broader mental health issues
-Insulin resistance and metabolic disorders
-Immune system dysfunction
-Increased cancer risk
-Alzheimer’s disease
And more.

But it's no wonder why that's the case, since everything in the human body follows a circadian rhythm.

From liver enzyme activity to hormone production and gastric acid secretion, everything in the human body follows a circadian pattern.

So if you don’t understand what circadian rhythms are and how to optimize their function, everything else is almost irrelevant in your health journey.

Here’s what you need to know.
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 a fun fact.

The lifestyle of the Amish is almost admired in the online health spaces with everyone praising their food quality, lack of vaccinations and so on, yet the following fact that also is of vital importance is rarely mentioned.

Which fact?

That they spent up to EIGHT times more time outside than people living in urban areas.

Not 2 times more, not 3 or 5.
But eight.

This is a big deal, especially when you understand the importance of circadian health (things that we will do in this thread).

6 in 10 Americans are chronically sick.

So here are the main reasons when it comes to why the average person is sicker than ever and battling issues such as chronic fatigue, brain fog, gut discomfort, skin issues and low libido.

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

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 so here are the main ones in my opinion.

High cortisol quite literally makes you dumb (shrinks your prefrontal cortex), fat, bald, tired, ruins your libido, thyroid, androgens and ages the crap out of you.

Here's what you need to know (from signs to look out for all the way to practical tips).

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

It's George.

The adrenal glands, are two small triangle-shaped endocrine glands that sit on top of the kidneys.

They are broken down in the inner part (the adrenal medulla) and the outer region (the adrenal cortex, which is further broken down to the zona glomerulosa, zona fasciculata and zona reticularis).

Since they are endocrine glands, their main job is to produce hormones such as cortisol, aldosterone and adrenaline that are produced in response to stimuli from the pituitary gland (you can look up the hypothalamic pituitary adrenal axis or just corticotropin releasing hormones (CRH) and adrenocorticotropin hormone (ACTH)).

Ensuring proper levels of vitamin D is now proven to be one of the surest ways to:

-Improve thyroid function and metabolic health
-Prevent autoimmune diseases
-Prevent muscle waste
-Improve hair loss
-Treat fatigue
-Improve insulin resistance and type 2 diabetes
-Improve low testosterone
-Improve calcium absorption
-Support the immune system
-Improve skin conditions
and more.

Here's what you need to know.
Thread🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice.

It's George.

Vitamin D is a hormone-like vitamin that controls about 3% of your entire genome (roughly 1,000 genes), is a cellular multitasker that affects everything from detoxing xenobiotics, insulin, leptin, testosterone, progesterone, skin health and gut health all the way to bone health, muscle building, heart health, brain health, our blood pressure, fertility and immunity.

25% of young men have full-blown erectile dysfunction.

So here's how to fix your broken libido as a man.
Thread 🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

Not so long ago, issues such as low libido were nonexistent amongst most men.

This is not the case any longer.

But our libido is a good marker when it comes to our overall health since obviously an organism with no desire to reproduce is not a healthy organism.

Just pay attention to your libido the next time you catch a virus or are tremendously overworked for example.

Now if you watch pron, go and cut it out first.
This might take care of your problem just fine.

If you want one more reason to quit, remember that it quite literally ruins your brain and makes you dumb.

Stop whatever you are doing and read this thread about the thyroid.

This gland affects more processes than most people imagine and its dysfunction could lead to severe fatigue, hair loss, a variety of gut issues, high LDL, impaired detoxification, low libido, low testosterone and more.

So here's a thread on some things worth knowing when it comes to the thyroid gland and how to support its function🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

The thyroid gland directly communicates with the brain, the pituitary, the parathyroid, the pancreas, the liver, the adrenal glands and the intestinal system.

So when it becomes dysfunctional, all of these systems take a hit.

Let's suppose that you want to lose weight, well in order to put in perspective how much the thyroid gland affects our metabolism, resistance training which is promoted as one of the best tools to increase BMR, can only lead to a 10% increase (which is still great).

Now here's what's fascinated, untreated hypothyroidism can lead to a BMR that's even 40% below normal and an even 50mcg of T3 day can increase BMR by even 30% in some cases.

These numbers should shock everyone.

You can also look into for example how T3 influences the tight junctions, how it upregulates the LDL-receptor, how it helps with the release of bile or even how it facilitates the production of lactase in the intestinal tract so it could even make you react badly to dairy.

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

So here's your complete guide on how to supercharge your mitochondria.

It includes:
-What mitochondria are
-How they work
-The main things that impair their functions
-Lifestyle interventions you can apply for healthy mitochondria
-Supplements to consider
and more.

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

It’s George.

The topic of mitochondria can seem a bit nerdy and boring at first, but i promise you that you will enjoy the content in this thread and find it helpful.

Now, if this is the first time that you encounter the topic of mitochondria, you can view them as your cell’s “engine”.

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.

Almost 40% of American adults have insulin resistance.

This has consequences such as:
-Cardiovascular disease
-NAFLD
-PCOS
-Kidney disease
-Dementia
-Alzheimer’s disease
-Skin issues
-Chronic fatigue
-ED
and more.

So here's how to "hack" insulin (lifestyle interventions, tests, supplements etc).

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

It's George.

Insulin resistance is a condition where the body's cells become less responsive (aka “resistant”) to insulin.

Now insulin is produced in pancreatic β-cells in the islets of Langerhans and enables cells, particularly in muscles, fat tissue and the liver, to absorb glucose from the bloodstream for energy or storage.

When glucose levels drop for example, the pancreas releases glucagon, which signals the liver to release stored glucose (glycogenolysis) or produce new glucose (gluconeogenesis).

Being tired from time to time is normal, being chronically fatigued is not.

So if you find yourself in a position where you need more and more stimulants just to be able to barely function, consider addressing the following.

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

It's George and today we will talk about chronic fatigue.

You will 100% be aware of some of the causes that will be discussed and you might be surprised by some else.

So let's dive in.

Note: As always, these suggestions might seem to much and fairly so.

We just try to cover a wide range of potential causes.

So do not try to implement all of these at once and use your own personal experience in order to weed out things that might not be an issue for your.

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

Thread🧵

*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.

High histamine might be linked to allergies but most people still do not know that it can also lead to:

-Anxiety
-Migraines
-Skin issues such as eczema
-Early morning insomnia (waking up at 3-4 A.M)
-Gut issues
-Hair loss
and more.

Here's what you need to know.
Thread🧵 *Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

First and foremost for the ones who don't know, histamine is a biogenic amine that is naturally occurring in the body and many foods.

It is synthesized by the pyridoxal phosphate-containing l-histidine decarboxylase from the amino acid histidine in mast cells, basophils, platelets, histaminergic neurons, and enterochromaffine cells.

Note: Even though histamine might be synthetized in mast cells for example, it is critical to understand that it is STORED there and it’s NOT really released without a stimuli.

This is why you will read the term “histamine liberator” later.

It was discovered in 1910 and identified as a mediator of anaphylactic reactions pretty soon after that.

Most men today, even the young ones, suffer not only from low testosterone, but from low androgens overall.

This is a big problem that will inevitably lead consequences such as:
-Low libido
-Fatigue
-Depression
-Anxiety
-Poor functioning memory
-Inability to put on muscle mass
-Lack of strength
and much more.

Of course, if you've personally experienced low androgens you are familiar with these and already know how much it sucks.

It's literally hell on earth for a man.

So here's a guide that discusses:
-What androgens are
-How they are produced
-The main functions of each one
-Tests you can take
-How to improve their function
and more.

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

It's George.

First and foremost, when we are talking about androgens, we are referring to the following steroid hormones:

-Testosterone
-DHT
-DHEA
-DHEA-S
-Androstenedione
-Androsterone

I’ve studied every supplement you can think of and tested quite a few.

So here’s the best thread on supplements in this platform right now.

We’ll discuss:
-Approaching supplements with the right mindset in order to not get scammed or create new health issues.
-Supplements that’s a good idea to avoid for the most part.
-Something everyone neglects but it can be more effective than a lot of supplements.
-A breakdown of the most common supplements discussed (from creatine and probiotics all the way to peptides)
-Choosing a supplement based on certain genetic factors (slow/fast COMT, MTHFR, MAO-A/B, Lp(a) etc)
and more.

Thread 🧵


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

It's George.
This is a long thread so let's get right into it (if you find this valuable just do me a favor and leave a like).

Part 1: Approaching supplements with the right mindset.

This will be accomplished by installing in your head the following realizations, all of which are not that hard to understand yet are rarely promoted.

Number 1: Supplements are tools.
They are not the foundation.

Most people have been conditioned to have the wrong health priorities these days yet, do you ACTUALLY know any jacked or healthy person whose response is "i took this supplement" to the question "how did you get jacked/healthy".

Of course not (if he’s honest).

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.

But using supplements without lifestyle changes doesn't really work and we know this for many reasons.

The claim for example that multivitamins extend lifespan has been debunked for a long time (see the pic below).

Or how many men do you know that are over 25% body fat and are looking for testosterone boosters before losing fat for example yet the simple act of dropping 10%BF will do more for them than any supplement?

Just as with anything, in all pursuits, if you don't have the right priorities you'll not only get no results but also waste lots of resources whether they are time and money.