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.

A crucial factor when it comes to:
-Hormonal issues
-Skin issues
-Digestive issues (especially SIBO)
-High cholesterol
-Gallstones
-Liver issues
and a lot more, is bile metabolism.

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

When we are referring to bile, we are referring to a green-yellow liquid that’s made out of bile salts (acids such as cholic, chenodeoxycholic, lithocholic and deoxycholic), fatty acids, lecithin, inorganic salts and water all of which give it it’s alkalinity (bile has a PH of 7 to 8).

It is produced in the hepatocytes (liver) in amounts of 600 all the way to even 1.200 ml per day (measured based on the amount that reaches the duodenum (a part of the small intestine)).

Over-exposure to artificial blue light, particularly from sources like smartphones, computer screens and LED lighting, ruins your health.

It can lead to:
-An increase in all types of cancer
-Chronic fatigue
-Harmed decision making (not a joke)
-Impaired sleep
-Insulin resistance
-Reduced ATP production
-Harmed eyesight
-Skin damage
-The loss of dopamine neurons in the brain
and more.

So here’s a thread about the downsides of artificial blue light and what to do about them🧵
*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George.

First of all, light is a type of electromagnetic wave and thus, it comes in a spectrum (X-rays, radio waves and microwaves are other kinds of electromagnetic radiation).

Of course, not all wavelengths are visible and we can only see the ones between 400nm and 700nm (red light has the longest wavelength and violet light the shortest).

Blue light can be found between 450 nm - 490 nm (high energy + short wavelength light).

Blue light in isolation (nnEMF) has plenty of downsides especially if we are exposed to it after the sunset as we will soon see, but when it's present in the sunlight (EMF) is needed in order to regulate our circadian rhythm.

Since more people than ever struggle with candida overgrowths, here's the most comprehensive thread you've ever read on it.

We will discuss topics such as:
-What candida even is
-Common signs of candida overgrowth and why they actually appear
-Tests you can take
-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.

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

It's George.

Candida is a genus of yeast that includes close to 200 species (not all of which are pathogenic).

These organisms are naturally found in and on the human body, particularly in the skin, nasal passages, digestive tract (mouth, esophagus, stomach, small intestine, large intestine etc) and female reproductive system.

In small amounts, Candida species are typically harmless and may even play beneficial roles in the gut microbiome.

However, an overgrowth of certain pathogenic species, particularly Candida albicans, can lead to infections known as candidiasis, ranging from superficial issues like oral thrush to life-threatening systemic infections.

It's estimated that 57 million people worldwide are living with Alzheimer's disease and this will only get worse (83.2 million people by 2030).

So if you want to understand some key things on this topic, whether these are its main causes, neglected but quite important factors that can exacerbate it or the most promising tools when it comes to managing it, tap in.

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

It's George.

Alzheimer’s disease (named after Alois Alzheimer, who identified amyloid plaques and tau tangles in a patient’s brain) is a progressive neurodegenerative disorder that destroys neurons (neurons transmit signals through synapses, converting electrical impulses into chemical signals through neurotransmitters).

If you are interested in improving your health, the “oil of the pharaohs”, aka black seed oil, should be a staple in your arsenal.

There probably isn't any other medicinal food that can do (or greatly assist) ALL of the following:

•Increase glutathione levels
•Improve insulin sensitivity
•Enhance amyloid clearance
•Improve the function of the immune system
•Support endothelial function
•Reduce inflammation
•Suppress mast cell degranulation
•Improve lipid profiles
•Improve a wide range of skin issues
•Lower blood pressure
•Improve male fertility
•Modulate the stress-sleep-immunity axis
•Increase BDNF and support neuroplasticity overall
•Has anticancer potential (potential, it’s not a “cure”)
•Has great antifungal and antibacterial properties

and way more, while also having few side effects (sorry, but everything will have side effects for some people).

So here’s how this oil is able to accomplish all these, who could benefit from its use, who should stay away from it and more.

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

It’s George.

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.

Endotoxins can lead to almost any health issue under the sun and are shown to cause:
-Liver damage
-Depression
-Heart disease
-Allergies
-Skin issue
-Hormonal issues
and much more.

You might already know this but most tips and tricks surrounding this topic are incomplete.

So here's a more in depth guide for anyone interested in this topic.

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

It's George.

Now, endotoxins constitute even up to 20% of the microbiome in healthy individual and are lipopolysaccharides (LPS) that are mainly produced by gram-negative bacteria (they are found in their outer membrane) and released when bacterial cells die or divide.

Dysbiosis, such as in SIBO or inflammatory bowel disease (IBD) for example, increases their production by quite a lot.

Structurally, they consist of:
-Lipid A: The toxic anchor responsible for immune activation and inflammation.
-Core Oligosaccharide: A sugar-based structure that stabilizes the molecule.
-O-Antigen: A variable polysaccharide chain that determines bacterial strain specificity.

Heart disease is the leading cause of death for both men and women with 49,000 people passing away from cardiovascular disease EVERY DAY.

Yet it still is a neglected topic and most advice surrounding it still emphasizes on old topics that are proven almost irrelevant.

So in this thread i'd like to share with you some key insights when it comes to having a healthy heart.

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

Heart disease, just like all health issues, has been skyrocketing over the last decades due to a variety of factors from dietary ones all the way to lifestyle ones. Let's start with the basics.

The heart, is a muscular organ about the size of a fist (everyone’s heart size is different though) which is located behind and slightly on the left of your breastbone.

Here’s a guide on the most powerful antioxidant that exists and how to optimize its production for better:

•Energy levels
•Skin health
•Libido
•Gut health
•Cardiovascular health
•Immune system function
and more.

Thread🧵

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

It's George.

The most powerful antioxidant is not vitamin C, E or even glutathione.

Even though all of these are extremely important since each one has unique roles within the human body (for example, glutathione is critical for detoxification) the most powerful antioxidant is free and it's called melatonin.

THE ULTIMATE MICRONUTRIENT GUIDE.

A detailed discussion on the importance of over 25 vitamins, minerals and their bioavailable sources.

Thread 🧵


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

First of all, vitamins are organic substances that are generally classified as either fat soluble or water soluble.

Fat soluble vitamins such as: vitamin A, vitamin D, vitamin E and vitamin K dissolve in fat and tend to accumulate in the body.

Water soluble vitamins such as: vitamin C and the B-complex vitamins must dissolve in water before they can be absorbed by the body, and therefore cannot be stored.

Any water-soluble vitamins unused by the body are primarily lost through urine.

Minerals are inorganic elements present in soil and water, which are absorbed by plants or consumed by animals and include things such as: calcium, magnesium, potassium, zinc, copper and iodine.

Do you want to know the real "secret" for getting healthier?
It's called optimizing your circadian rhythm.

Your CR controls the health of:
-Your hormones
-Your hair (not a joke)
-Your tendons (also not a joke)
-Your skin
-Your gut
-Your liver
-Your brain
-Your heart
and in general, everything.

So a dysregulated circadian rhythm leads to every biological process becoming dysregulated.

If you still don't believe that this is crucial to understand, shift work ALONE is a class 2A carcinogen (tap in the pics).

Let me repeat that because it's wild.

You can eat the perfect diet and workout all you want but if you work a night shift, you are exposed to a class 2A carcinogen.

Now let's proceed into discussing what the circadian rhythm is and how to optimize it.


So, circadian rhythms are 24-hour cycles that are part of the body’s internal clock, one example is the sleep-wake cycle, which are influenced and controlled by:

1. The suprachiasmatic nucleus (SCN) / the central master clock (a bilateral structure located in the hypothalamus directly above the optic chiasm)

and

2. Peripheral clocks in organs such as the pancreas, liver, heart and even muscle tissues

Now, a misunderstanding might happen due to the examples that we just used, which is that circadian rhythms are only affected by environmental cues.

This is false.

They play indeed a GREAT part but the body makes and keeps its own circadian rhythms for lack of a better term.

Also: Not all biological clocks are circadian.

Most people, use the wrong probiotics and end up making their digestive issues worse.

But if you give me 3 minutes i can save you time, money and actually show you how to use them 👇

As always, nothing in here should be used as a substitute for medical medical.

Now probiotic supplements have been very popular for quite some time and can be extremely helpful tools in recovering from digestive issues.

Yet there are a lot of misconceptions about them, so here are some things that will help you understand better and use them more effectively.

First and foremost, before we talk about anything else, keep in mind the following:

Supplements are not FDA-regulated as drugs, so always go for third-party tested products.

Then, in order for probiotics to work, they need to obviously survive the stomach acid in order to reach the gut so always see if the specific brand you want to use mentions something such as "enteric-coated capsules" in the label.

Now, probiotics are classified based on the following 3 things.

1. The genus
2. The species
3. The strain

So when you see the term "Lactobacillus reuteri ATCC 55730", lactobacillus is the genus, reuteri is the species and ATCC 55730 is the strain.

The potency of probiotics is measured in CFUs, aka Colony-Forming Units.

You might also see the term AFUs being used that stands for Active Fluorescent Unit. The main 3 genus of probiotics you will encounter in supplements are the following:

1. Lactobacillus genus

These species produce lactic acid and primarily colonize the small intestine.

The main species include:

-Lactobacillus acidophilus with strains such as NCFM, LA-14, CL1285, DDS-1 and UALa-01

These strains should be avoided with people who struggle with pathogen overgrowths and especially for people who have SIBO (why plenty of people who have SIBO can start having fruit without many issues after they start addressing it, but as soon as they eat yogurt for example, all hell breaks loose (especially if they go for some brands such as activia)) BUT they can have certain benefits in case you are not struggling with an overgrowth with the main one being helping antibiotic-associated diarrhea and supporting the immune system.

-Lactobacillus rhamnosus with strains such as GG (LGG), HRVD113-US, SD-GG-BE, LRH020
Now this one, is a great species that has all the benefits that probiotics are supposed to have but can also help with IBS way more than other probiotic genus, help us excrete mycotoxins better and has even shown to reduce atopic dermatitis.

*If you want to try one, the first one is the GG (LGG) strain.

- Lactobacillus plantarum with strains such as PS128, SD-LP1-IT, UALp-05, PPLP-217, SD-LPLDL-UK, TWK10.
This one is weird. It works great for histamine intolerance and supporting the brain but only if you have addressed the main things first.

By this i mean that if your histamine intolerance springs from gut dysbiosis and certain nutrient deficiencies for example, then adding plantarum won't do much by itself and you will feel that you've wasted your money.

But if you have addressed these, experienced improvements and are looking for an extra 20% improvement in symptoms, it can be a great addition.

(This is true for all supplement of course but not to this extent).

It's also an underrated tool for improving nutrient absorption.

-Lactobacillus casei with strains such as DN-114 001, HRVD300-US, UALc-03, Lbc80r, SD-CECT9104-SP
Now this has actually been shown to improve IBD, BUT, only if it's not paired with an overgrowth since strains such as DN-114 001 ferment sugars very efficiently.

It's also shown to reduce respiratory infections but not as effective as Lactobacillus paracasei (it's mainly advertised for allergic rhinitis symptoms after all).

-Lactobacillus reuteri with strains such as ATCC 55730, PBS072, RD830-FR, SD-LRE2-IT
This one is quite popular and for good reasons.

But MOST products have a ridiculous amount (we are talking about more than 50 billion CFUs) and even though it can reduce methane production in methane-dominant SIBO, improving constipation by producing antimicrobial compounds such as reuterin, these high doses can overwhelm the small intestine, increasing bacterial load.

This simple and underrated reasons is why so many people with SIBO praise this genus while others hate it.

Now of course it has plenty of benefits such as promoting mucus production, balancing lipids, reducing ulcer and even supporting androgens.

-Lactobacillus crispatus with strains such as SD-LCR01-IT

The main benefit for this is helping prevent bacterial vaginosis and yeast infections by maintaining vaginal pH.

-Lactobacillus fermentum with strains such as SD-LF8-IT

This will have some benefits for a niche issue but overall it's not worth it especially if you have any bacterial overgrwoth.

-Lactobacillus salivarius with strains such as SD-LS1-IT

This is quite interesting for reducing plaque and bacteria related to gum disease.

-Lactobacillus bulgaricus
Don't like it. It can help lactose intolerance but it's even that effective for it and it make pathogen overgrowths way worse.