The Detox Lie: Your Body Isn't a Drainpipe

People are obsessed with detox. They drink green sludge. They buy expensive foot pads. They starve themselves on juice cleanses, thinking they’re flushing out some vague, accumulated filth.

They think the body is a simple plumbing system. A clogged drain that just needs a good dose of Drano.

It’s a fundamental misunderstanding of how life actually works.

Real detox has nothing to do with your liver, your kidneys, or your colon. Not primarily. Those are just the downstream exit routes.

The real work, the place where health is won or lost, is inside your cells.

If you don’t fix the cell, you will never get well.

It’s that simple. Think of your body as a high-performance engine. Each of your trillions of cells is a combustion chamber. When a cell makes energy, it also produces exhaust… metabolic waste.

A healthy cell, with its detox pathways wide open, gets rid of this exhaust effortlessly. Energy in, waste out. Clean power.

Now, imagine someone stuffs an apple in that engine’s exhaust pipe.

What happens?

The exhaust backs up. The toxins build up inside the engine. The power starts to die. First, you just feel sluggish.

You have to push the accelerator harder to get the same result. Sound familiar? Soon, the engine is sputtering, misfiring, and on the verge of stalling completely.

That is what’s happening inside the cells of most people.

Their cellular detox pathways are clogged. Toxins are building up. The first sign isn’t a disease… it’s low energy.

It’s that feeling of just not having enough power to get through the day. As the toxins accumulate, they start flipping switches on your DNA. They turn on the bad genes.

Now you get a diagnosis. Thyroid condition. Autoimmune. Whatever it is.

The doctor looks at your bloodwork. He tells you your thyroid levels are “normal.” He tells you you’re healthier than he is. But your hair is thinning and you feel like death.

Why?

Because the blood test doesn’t show what’s happening *inside the cell*. You can have plenty of thyroid hormone floating around in your blood, but if your cells are inflamed… if the receptors are blocked… that hormone can’t get in to deliver its message.

It’s like shouting at a house with all the windows and doors sealed shut.

Nobody can hear you.

The problem isn't a lack of hormones. The problem is cellular inflammation. The problem is a toxic cell that can't get good things in or bad things out.

Hypoxia done right will prolong your life and make you unbreakable. Running marathons or other endurance activities at a medium to strenuous intensity that stress you longer than a few minutes will shorten your lifespan. Same with high-volume resistance training, which will also shorten your life expectancy.

I gravitated in the past 11 years towards the ideal workout protocols. I guess this is the reason why my cell membranes have a very high saturated fatty acid portion and why I am so resilient and stress resistant.

Our bodies are not marathon‑machines, they are cellular‑engines that thrive on occasional, fierce challenges. The data are blunt: athletes who pile on endless miles or endless sets of weight‑lifting often die sooner than the average person.

Olympic gold‑medallists, marathon champions and lifelong bodybuilders show higher mortality, while the few who train with short, intense bursts live noticeably longer.

The pattern is unmistakable...high‑intensity, low‑volume work activates the very survival program that keeps cells young, and it does so without the wear‑and‑tear of chronic volume. The traditional “high‑volume” dogma fails

The German Olympic cohort (1956‑2016) lived a few years less than the general population. The more medals an athlete collected, the higher the mortality risk...a linear relationship that flips the conventional wisdom that “more training = longer life.”

A 2017 study comparing high‑jumpers, marathoners and sprinters found high‑jumpers outliving marathoners by several years, despite the latter’s lower body‑fat and lighter frame.

Bodybuilders who trained for decades suffered a 34 % higher mortality than age‑matched men. The common denominator?

All three groups exercised at high volume, low intensity, and never triggered the cellular cleanup that extends life.

REVERSE AGING: STRENGTH TRAIN OR DECLINE

Stop making excuses. Walking 10,000 steps daily is not enough to maintain muscle strength, let alone reverse the physical decline that comes with age.

If you ignore strength training, weakness and imbalance will lead to falls, and falls can end your independence.

Doctors state it plainly: death begins in the legs.

You want to stay young?
You want to reverse aging?

Then understand this: strength training is non-negotiable. It's the most effective way to reclaim lost function, build resilience, and extend your active lifespan.

WHY STRENGTH TRAINING IS YOUR ANTI-AGING WEAPON

Your body loses approximately 1% of muscle mass every year after age 30. This isn't just about looking good; it's about staying functional.

Weak muscles lead to poor balance, increased injury risk, and a diminished quality of life. Especially if you're using weight-loss medications like GLP-1s or diets, strength training is critical. Drugs and wrongly executed caloric restriciton can cause lean mass loss; resistance training prevents it.

Strength training directly combats the "pseudo hypoxic" state of aging muscles, where they mistakenly believe they lack oxygen and shut down energy production.

It forces your body to adapt, rebuild, and reset.

It’s about signaling your entire system to function like a younger body. Strong muscles also support hormone production, like testosterone in men, further combating age-related decline.

Forget the idea that aging means inevitable decline. You can build muscle at any age. You need consistent, deliberate effort.

YOUR ESSENTIAL ANTI-AGING STRENGTH ROUTINE

Perform these exercises at home, no fancy gym required. Focus on proper form and consistent progression. 👇🧵 1. STANDING CALF RAISES

Your calves are your body's "second heart" and crucial for balance. Weak calves lead to circulatory problems, swelling, varicose veins, and falls. Strong calves reduce fall risk by 30% in older adults.

HOW TO PERFORM:

Stand with feet shoulder-width apart. Use a wall or chair for support if needed.

Keep your spine straight. Look straight ahead, not down.

Raise your heels as high as possible, standing on the balls of your feet.

Hold the top position for two seconds, feeling the full calf contraction.

Slowly lower your heels until they touch the floor, feeling a slight stretch.

Maintain control throughout the movement.

COMMON MISTAKES TO AVOID:

Short, quick raises: You lose the full benefit. Use a full range of motion.

Swaying for momentum: The movement must come solely from your calves.

Bending knees: This shifts work away from your calves. Keep legs straight.

Not fully lowering: You must touch your heels to the floor to stretch muscle fibers.

PROGRESSION:

Beginners (30+): 2 sets of 10 repetitions. Rest 60 seconds between sets.

Advance: Increase to 3 sets of 15 repetitions.

Challenge: After a few weeks, perform on one leg at a time, always with support.

The Hidden Crisis in Our Homes: How Modern Lighting is Starving Our Cells and Accelerating Aging

The Unseen Engine of Life

Deep within almost every cell in your body hums a fleet of microscopic power plants. These are your mitochondria, the cellular batteries responsible for generating the energy that fuels every heartbeat, every thought, and every movement.

They produce a molecule called Adenosine Triphosphate (ATP), the universal energy currency of life.

Incredibly, you produce your own body weight in ATP every single day. The health and efficiency of these tiny engines are not just important; they are fundamental to your vitality, your healthspan, and the very pace at which you age.

When these batteries run down, the consequences are severe. It's not just a matter of feeling tired.

Mitochondrial dysfunction is a root cause of some of the most feared age-related diseases, including macular degeneration, dementia, and Parkinson's disease.

In essence, the state of your mitochondria dictates the quality and, to a large extent, the length of your life.
For billions of years, these cellular batteries evolved under a consistent and predictable energy source: the full, balanced spectrum of sunlight.

But in just a few decades, we have radically altered our light environment. We have unknowingly plunged our cells into a state of "infrared starvation," a condition one expert calls a "modern scurvy."

Let us explore groundbreaking research revealing how our shift to modern LED lighting is depleting our cellular energy, disrupting our physiology, and potentially accelerating the aging process, and what we can do to fight back. 👇🧵 The Secret Language of Light: How Your Mitochondria Listen

Mitochondria are exquisitely sensitive to their environment, and one of their most powerful inputs is light.

They don't just respond to light... they can differentiate between its various wavelengths and react accordingly, with profound effects on your health.

The spectrum of natural sunlight is broad, ranging from ultraviolet through the visible colors and deep into the infrared wavelengths. Our mitochondria have evolved to thrive in this balanced diet of light.

Red and Near-Infrared Light (Long Wavelengths):

This is the "charging" signal for our cellular batteries.

When exposed to red and near-infrared light (roughly 600nm to over 1000nm), mitochondria ramp up their efficiency.

They increase the electrical charge across their membranes, leading to more ATP production.

The result is improved cellular function, enhanced physiological performance, and a longer healthspan.

Blue Light (Short Wavelengths):

In contrast, an overabundance of specific blue light wavelengths (around 420-450nm) acts as a "draining" signal.

It reduces the charge on the mitochondrial battery, decreases ATP production, and impairs cellular function.

In animal models, excessive exposure to this light leads to a shorter lifespan, reduced muscle control, and increased fatigue.

For eons, the ratio of blue to red light in our environment was naturally regulated by the sun.

However, the technological shift of the late 20th century has shattered this ancient balance, creating a new and pressing health challenge.

Let’s get something straight about VO2 max.

I’ve been seeing way too many fitness influencers pushing it like it’s the key to eternal life. They’re quoting studies like scripture, selling the illusion that if you just boost this one number, you’ll cheat death.

Let me be clear: this is nonsense. Here´s why... 🧵👇 VO2 Max Isn’t the Holy Grail. It’s a Distraction.

Yes, VO2 max measures the max amount of oxygen your body can use during hard exercise. And yes, some studies show it correlates with lower mortality. That’s where the hype starts... and where the thinking stops.

Correlation is not causation.

People with high VO2 max tend to live longer because they’re active, they eat well, they sleep, they don’t wreck themselves with stress.

It’s the lifestyle, not the oxygen stat. But influencers don’t like complexity. They like metrics they can slap on a post.

If you think VO2 max is some golden ticket, you’ve been sold a fairy tale.

Metabolic Realities And The Nuances Of CICO

Metabolism isn’t a simple “fast vs. slow” dial that you can crank at will.

Each individual has a unique baseline that can be measured, often referred to as Resting Metabolic Rate (RMR).

People of similar body size can still have different RMR values.

While most people cluster in a typical range, there are always outliers who deviate more than you might expect. 👇🧵 Before digging deeper, let’s clarify the difference between Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR).

BMR is measured under very strict conditions (usually in a lab, right after waking, under controlled temperature and fasting).

RMR is measured under less rigid conditions but is still a good estimate of how many calories you burn at rest.

Both are central pieces of Total Daily Energy Expenditure (TDEE), which also includes:

Nature’s Ozempic: An Easy Natural Hack to Curb Hunger (Without the Side Effects of Medication)

In a recent podcast and the Space yesterday, I mentioned “nature’s Ozempic”… a dietary strategy that activates GLP-1, the gut hormone driving drugs like semaglutide (Ozempic).

Unlike pharmaceuticals, though, the natural version avoids muscle wasting, bone loss, and nausea… common Ozempic side effects.

Let’s check out one of the most effective weight loss hacks I know of… it played a big role in my own body transformation.… 🧵👇 GLP-1 vs. GIP: The Intestine Hormone Tug-of-War

GLP-1 (glucagon-like peptide-1) slows gastric emptying, boosts insulin sensitivity, and signals satiety to the brain. It’s why Ozempic users eat less.

GIP (glucose-dependent insulinotropic polypeptide), its lesser-known counterpart, increases fat storage when triggered improperly… like when refined carbs hit an empty stomach.

Order matters.

Eating carbs first spikes GIP, promoting lipid uptake into adipocytes. Veggies first? They stimulate GLP-1 via their fibers. This suppresses hunger and stabilizes glucose.

White Rice vs. Brown Rice: Why “Whole Grain” Isn’t a Health Upgrade

Let’s cut through the fiber-fanaticism. Brown rice is the nutritional equivalent of a Trojan horse... packed with compounds that actively sabotage metabolic efficiency.

Here’s why refining grains isn’t a compromise… it’s survival strategy. 🧵 👇 The Anti-Nutrient Problem

Brown rice retains its bran and germ, which house phytic acid... a mineral magnet. It binds to iron, zinc, and calcium, slashing absorption by up to 80%.

Refined white rice? Phytic acid levels drop ~90%, freeing nutrients for use.

Your gut isn’t a compost bin.

“Whole” doesn’t mean “better” when anti-nutrients hijack metabolic pathways.

The One Rule to Spot Healthy Fats (Without a Chemistry Degree):

If it solidifies when cold and liquifies when warm, eat it.

If it stays liquid when cold, skip it. 🧵👇 This rule exploits the physics of fatty acids.

Saturated fats (straight chains) pack tightly, solidifying easily.

Unsaturated fats (kinked chains) resist packing, staying liquid.

The more saturated, the higher the melting point.

How to Combat the 21st Century’s Scurvy: Light Poisoning

I’m 58, and for much of my adult life, I resisted reading glasses. As I moved past fifty, my eyesight became unpredictable. Some days were crystal clear, others were far less so. At first, I chalked it up to normal aging, but a part of me believed it could be related to cellular energy. Later, I discovered that the retina demands an incredible amount of energy relative to its size. If that energy dips, vision can fluctuate. I had good days when everything was sharp and challenging days when I struggled to read smaller fonts.

Red light therapy first crossed my path as one of those “too-good-to-be-true” solutions. The claims ranged from improved vision to faster muscle recovery and beyond. Naturally, I was skeptical, so I tested small devices that didn’t really make a difference. Then I switched to a more powerful red light panel, and the results were striking.

My eyes felt less strained, and the ups and downs in my vision simply vanished. I can now read small type without any effort, and I’ve practically forgotten what eye strain feels like. On top of that, I noticed I no longer suffered from post-workout soreness that used to sometimes linger for days. I’m not a hardcore hardware-oriented “biohacker,” but this is one tool that I embrace wholeheartedly because it delivers tangible, lasting improvements.

If you’re interested in the science and the practical details, I’ve put together a deeper dive that covers everything from the biological mechanisms of red light therapy to how it fits into a modern lifestyle.

For those who want just the key takeaways, keep reading the next two posts for a concise breakdown of how to use red light therapy and a rundown of its many science-backed benefits. Health Benefits of Red Light Therapy

Vision and Eye Comfort:
Many users report sharper vision and reduced eyestrain. The retina consumes large amounts of energy for its size, and regular exposure to red or near-infrared light may help mitochondria in the retina produce energy more efficiently, potentially stabilizing or enhancing visual acuity.

Collagen Boost and Skin Health:
Red light therapy is often used to support natural collagen production. Over time, consistent sessions can contribute to firmer skin, reduced fine lines, and a healthier complexion. This is why aesthetic clinics sometimes offer red light sessions as an add-on for anti-aging goals.

Muscle Recovery and Performance:
Better mitochondrial function means muscles bounce back faster after workouts. People commonly report less soreness and stiffness, along with quicker recovery times when red light therapy becomes part of their fitness routine.

Inflammation and Pain Relief:
Targeted application to areas of discomfort may help reduce inflammation and pain. While deeper tissues benefit more from near-infrared wavelengths, some individuals notice relief even when using standard red light panels on sore joints or muscles.

Wound Healing and Tissue Repair:
Red and near-infrared light can speed up the body’s repair process for cuts, scrapes, and even more significant injuries. Improved local circulation and faster cellular metabolism work together to promote healing.

Metabolic Support:
Enhancing mitochondrial activity can bolster overall metabolic health, which some research correlates with better glucose control and improved insulin sensitivity. This potential advantage appeals to those aiming to maintain balanced energy levels and healthy weight management.

Mood and Circadian Rhythm:
While bright blue light has a strong role in regulating our sleep-wake cycle, red light may subtly help by supporting healthier cells and tissues, thereby reducing metabolic stress.

Brain and Cognitive Function:
Researchers are exploring the possibility that near-infrared light could benefit the brain by reducing oxidative stress and supporting energy production in neurons. Though these findings are still being solidified, it remains an intriguing area with broad potential applications.

Joint Mobility:
Stiff or achy joints sometimes respond well to near-infrared exposure, particularly before a stretching session or physical activity. This can translate to better flexibility and comfort.

From eye health and improved recovery times to more resilient skin and balanced metabolism, red and near-infrared light therapy offers a multi-faceted, non-invasive way to support overall well-being. By choosing the right equipment and following a consistent schedule, many individuals find it a worthwhile addition to their daily or weekly self-care routines.

A DIET WITH 95% CARBS DID THIS. 🚨
If refined sugar can aid in reversing extreme obesity, advanced kidney disease, diabetes, and extreme hypertension, maybe we need to question the knee-jerk label of sugar as a pure toxin? This is Walter Kempner’s story at Duke University, where rice and astonishing amounts of sugar saved thousands once considered beyond hope. 🧵👇 Kempner had fled Nazi Germany in the 1930s, arriving at Duke with a radical notion. He believed the kidney buckled under protein, fat, and sodium overload. His Rice Diet relied on white rice, fruit juices, and up to 500 grams of sugar per day for some patients. Critics dismissed it as ludicrous. Yet many stage 4 kidney disease patients thrived, often outliving their dire prognoses by years. Kempner documented more than 18,000 such cases, establishing one of the largest and most debated dietary interventions in modern medicine.

Why This Simple Salad Might Boost Your Metabolism

Did you know a humble raw carrot salad can detox your gut, balance hormones, and improve your metabolism? Ray Peat’s carrot salad is more than just a side dish. It’s a metabolic powerhouse. Let’s dive into the science and a recipe you can try today. 🧵👇 The Science Behind Ray Peat’s Carrot Salad

Ray Peat, a biologist known for his work on energy metabolism and hormonal health, introduced this raw carrot salad as a tool to improve gut health and overall metabolism. Here’s why it works:

Gut Detoxification

Raw carrots have unique fibers that bind to endotoxins, toxins from gut bacteria, and estrogen metabolites, reducing inflammation and improving liver health.

Hormonal Balance

By lowering reabsorbed estrogen, the salad supports a healthier estrogen-to-progesterone ratio, crucial for metabolic health.

Improved Gut Motility

The fibers help maintain regular bowel movements, lowering the risk of endotoxin buildup.

Anti-inflammatory Effects

Coconut oil provides antimicrobial benefits, while vinegar supports digestion by enhancing stomach acidity.

Mitochondria: The Engines of Life

Mitochondria are the engines of life. They convert nutrients into the energy (ATP) needed for nearly every biological process. Factors like diet, exercise, hormones, and stress determine whether these engines stay efficient or begin to fail. This thread explains how to protect your mitochondria from aging and how to enhance longevity through smart metabolic choices, as inspired by Ray Peat.

This thread unpacks:

1. Why lactic acid is harmful when chronically elevated.
2. How different types of exercise can help or hurt your mitochondria.
3. The role of hormones and dietary fats in energy metabolism.
4. Key steps to repair and support mitochondrial health.
5. The vitamins and minerals that keep mitochondria thriving.
6. Why stress undermines mitochondrial function.
7. How to implement these ideas for better longevity.
8. An extra section on pro-metabolic foods and the calcium to phosphorus ratio.

Let´s go... 👇👇👇 1. Lactic Acid vs. Carbon Dioxide: Opposing Metabolic Forces

Lactic Acid (Lactate):

Produced during anaerobic glycolysis when energy demand exceeds available oxygen or when cells are under stress.

Chronically elevated lactate disrupts oxidative metabolism, raises inflammation, and leads to energy deficits. Ray Peat views persistent lactate as a marker of poor mitochondrial function and possible hypothyroidism.

Carbon Dioxide (CO₂):

A product of efficient mitochondrial respiration. When cells fully oxidize glucose or fats, they produce CO₂ and water.

Retaining adequate CO₂ (through good thyroid function, proper breathing, and balanced diet) improves oxygen delivery to tissues. CO₂ has protective effects on mitochondrial enzymes.

Key Point:

Glycolysis can happen with or without oxygen, but in a healthy state, pyruvate is funneled into oxidative pathways. Chronic reliance on anaerobic glycolysis (high lactate) weakens mitochondria over time.

Pro-Metabolic Foods

The thyroid is the body's metabolic engine, regulating energy production, temperature, and overall vitality. When thyroid function falters (a condition known as hypothyroidism), symptoms like dry hair and skin, constipation, fatigue, weight gain, cold intolerance, sluggishness, brain fog and mood swings often appear. While medication can help, addressing thyroid health through diet is a powerful, natural approach. Pro-metabolic foods like orange juice, coconut oil, and raw milk are especially effective in supporting thyroid function and improving energy levels.

Here is why ↓↓↓ Orange Juice: The Glycogen Restorer

The thyroid thrives on stable energy. Orange juice, with its natural sugars and high potassium content, is an ideal source for restoring glycogen, the liver’s energy reserve. The liver plays a critical role in converting inactive thyroid hormone (T4) into its active form (T3). When glycogen stores are depleted, the liver struggles to keep this conversion process running smoothly, potentially worsening hypothyroid symptoms.

Orange juice also helps suppress stress hormones like cortisol, which can inhibit thyroid function when chronically elevated. Fructose in orange juice bypasses the insulin-dependent pathways for energy storage, making it highly efficient for glycogen replenishment. A few small glasses of orange juice daily can stabilize blood sugar and reduce the stress burden on your thyroid.

Vitamin C in orange juice enhances immune health, which is critical for addressing autoimmune thyroid conditions like Hashimoto's thyroiditis.

I am not a doctor. This is not medical advice.

The Mislabeling of Sugar as a Villain

For decades, sugar has been demonized in popular health circles. The usual script suggests that sugar is uniquely responsible for everything from obesity to diabetes. Yet this reductionist perspective glosses over a more fundamental question: What causes the body to handle sugar poorly in the first place?

Ray Peat argued that physiological stress, poor thyroid function, and other hormonal imbalances often precede (and precipitate) an inability to metabolize carbohydrates well. In other words, sugar does not inherently trigger metabolic ruin; rather, a compromised system may fail to process it efficiently, leading to issues like elevated blood glucose and insulin resistance.

1/4 The Role of the Stress Response

When dietary carbohydrates are too low or when the body’s metabolic health is weakened by chronic stress, certain hormones (particularly cortisol and adrenaline) remain elevated over extended periods. High cortisol can reduce the body’s ability to absorb glucose into tissues, nudging blood sugar levels higher. As a result, one might observe “carb intolerance” or “insulin resistance” that is actually driven by these stress-mediated mechanisms rather than by carbohydrate intake itself.

The Thyroid Connection

Central to Ray Peat’s framework is the importance of optimal thyroid function. A well-functioning thyroid promotes efficient energy production, proper oxygen utilization, and balanced hormonal signaling. Under active thyroid conditions (hypothyroidism), the body’s metabolism becomes sluggish, and the ability to utilize glucose effectively is diminished. This can manifest as elevated fasting blood glucose and symptoms of what people loosely call “sugar sensitivity.”

2/4