High CORTISOL? Here are 7 KEY DIET PRINCIPLES to keeping it in check (🧵1/8).

#1 Minerals

Magnesium + potassium lower cortisol by ~40%. [study]

These are our two primary calming minerals, helping cells relax properly, especially those in the:

➠ Brain (hypothalamus)
➠ Pituitary
➠ Adrenals

which limits the excessive production of cortisol. Salt is very important here, too.

An extra teaspoon of salt dramatically reduces stress.

Sufficient salt:

• Cuts adrenaline in half
• Cuts noradrenaline in half
• Lowers cortisol
• Lowers aldosterone
• Lowers angiotensin II

While typically dietary recommendations are to eat 2300 mg sodium, more than double that decreases these stress hormones.

Just make sure you get a good quality salt and plenty of other minerals as well.

Big pharma & doctors have been pushing statins on anyone with high cholesterol for decades.

But high cholesterol is a symptom, and you can lower it NATURALLY.

Here are 7 root causes to focus on (🧵1/8):

https://x.com/Outdoctrination/status/1977744364244812001

1. Bile acids

These are the major metabolite of all cholesterol produced in the body - they're excreted into the gut to aid in digestion.

◇ Taurine
◇ Glycine

Are needed to synthesize these.

Fiber prevents the re-absorption of bile, meaning more is created from cholesterol and thus cholesterol gets utilized.

Sugar can literally IMPROVE diabetes & insulin resistance.

Countless studies have shown this, despite what the mainstream media will tell you.

BUT there's one caveat you need to know.

Let's get into the science:

https://x.com/Outdoctrination/status/1987557682673230330

100 grams of fructose improves insulin resistance.

Fructose is half of what constitutes table sugar (sucrose), and what distinguishes it from starch.

On a 20% fructose diet, diabetics had:

⦿ LOWER morning blood sugar
⦿ REDUCED HbA1c

in comparison to a high starch diet.

Red light therapy improved vision / eyesight in 95-97% of people in 2 weeks, an astounding study demonstrates.

(🧵1/7)

https://x.com/Outdoctrination/status/1960308711282344416

This study was published in 2008, looking at people with age related macular degeneration.

This is the most common cause of vision loss with age and can cause blurry vision and just having worse overall eyesight.

The macula is a central region in the retina, the part of the eye that helps facilitate vision.

(2/7)

We DID NOT eat less prior to obesity.

We didn't even eat "healthy" by modern standards.

In fact, we ate lots of calories, fat, sugar and carbs.

This is what we used to REALLY eat, back when everyone was skinny (based on historical evidence):

(🧵1/11) United states calorie supply:

1909 = ~3500 calories.

1989 = ~3500 calories.

Yet, obesity increased by about 10 FOLD.

What exactly were we eating? Well...

Nattokinase shrinks arterial plaques in nearly 80% of people, a landmark recent study has shown.

(🧵1/7) Natto is a food commonly consumed in Japan made from fermented soybeans.

The soybeans have the bacteria Bacillus subtilis var natto added,

The bacteria eats the soybeans and it produces the enzyme nattokinase.

What nattokinase does is it breaks down fibrin - the primary protein that holds together blood clots.

These blood clots are what result from plaques in the arteries, leading to the blockage of blood flow and eventually heart attack.

(2/7)

You can't get fat just by eating more calories.

Scientists have been trying to do that for decades - and it doesn't work.

Here's what they've discovered, and what it tells us about what really makes us fat (🧵1/13):

https://x.com/Outdoctrination/status/1939336711055524120

A recent massive review looked at all of these experiments - known as overfeeding studies.

They take people, see how much food they're eating at a stable weight, and then stuff their faces with more food to see what happens.

Often this involves giving people thousands of calories more, for months.

Vitamin D is one of the most important factors for your mental and cognitive health.

Here's why you NEED to stay on top of it this winter (🧵1/10):

A recent massive study showed low vitamin D levels increase depression risk by ~60%. Vitamin D improves depression.

50,000 IU vitamin D weekly in people who were not "deficient" significantly improved their depressive scores after 3 months.

Even in people with extreme depression.

If you can't get enough sun, supplementing is a no-brainer.

Eating sugar is NOT unhealthy, and in fact has numerous unique benefits.

It can boost your metabolism, aid in fat loss, and even improve insulin sensitivity.

This is why you should INCLUDE SUGAR in your diet for your health (🧵1/13):

https://x.com/Outdoctrination/status/1910336909341327403

Sugar is a molecule called sucrose - made up of glucose + fructose.

Glucose is the main carbohydrate from starches like rice. It's your body's main fuel.

The way that your body breaks down sucrose, and specifically fructose, compared to glucose, is unique.

Unlike the breakdown of glucose, fructose metabolism is not as highly regulated.

In the context of overfeeding, this can be bad because it can proportionately cause the extra fructose to get turned into fat.

But in the context of a non-overfed diet, this gives fructose some superpowers.

Red light has been shown to increase BDNF - a protein that has been called "Miracle-Gro for the brain."

It literally creates new brain cells and strengthens the ones you already have.

Here are some more tools that also boost BDNF for cognitive / mental health (🧵1/5):
#2 Zinc

30 mg of zinc gluconate daily robustly increased BDNF.

Zinc activates enzymes and the transcription factor involved in the production of this protein.

More on zinc's brain benefits below.

https://x.com/Outdoctrination/status/1975970785899508084

BDNF is a protein that has been called "Miracle-Gro for the brain."

It literally creates new brain cells and strengthens the ones you already have.

Here are 5 ways to boost it:

#1 Red light therapy

Red light has recently been shown to benefit cognitive decline, and increase BDNF.
Red light works through multiple mechanisms to stimulate BDNF.

➥ Increased mitochondrial function
➥ Improved blood flow
➥ Lessened oxidative stress
➥ Lower inflammation

More on that below.

https://x.com/Outdoctrination/status/1905260729843789847

Wrinkles and other signs of skin aging can be reversed with an oral supplement of astaxanthin, a critical study concludes.

(🧵1/8)

https://x.com/Outdoctrination/status/1960308711282344416

Astaxanthin is a powerful antioxidant found in red seafood like salmon and shrimp.

If you're unfamiliar, I've written more about what it is below.

This study pooled together all of the human studies done on astaxanthin.

Let's go through them.

(2/8)

https://x.com/Outdoctrination/status/1932422607154098659

Cavities are prevented / reversed with a new toothpaste formulation that outperforms conventional fluoride without toxicity, a new study confirms.

(🧵1/8) Your tooth enamel are essentially crystals.

These repeating patterns of different minerals and ions.

When the mouth is acidic, these structures dissolve and the enamel degrades, forming cavities.

These crystals are composed of hydroxyapatite units.

What fluoride does is replaces the hydroxide with fluoride.

So you're replacing your body's natural mineral structure with an artificial mineral structure.

(2/8)

LOW CARB diets might actually WORSEN cancer progression + outcomes, contrary to popular belief, according to a recent study.

Let's unpack this one (🧵1/8) While it is true that carbs (glucose) fuel cancer cell growth,

growth of tumors is not the only piece to the puzzle.

If low carb metabolism actually promotes the SPREAD of cancer, that's much worse since this is the main cause of death in cancer.

They found that out of 22 cancers analyzed, LOW glucose metabolism was correlated / possibly correlated with 15 of them.

(2/8)

BLOOD FLOW is so underrated + important.

Not only does it look sick, but it's vital for heart, cognitive and sexual health as well.

Here are 10 ways to optimize it:

https://x.com/Outdoctrination/status/1977744364244812001

#1 Magnesium

Magnesium is an intracellular antagonist to calcium and glutamate, two excitatory signals that can drive excessive contraction / constriction of the vascular systems.

Magnesium can also partially reduce coagulation (blood thickening) by reducing inflammation.

STOP focusing on cholesterol for heart disease.

Your doctor doesn't realize it's only a small part of the process of developing heart disease.

Here's a DEEP dive into how heart disease develops, what to do about it, & why focusing solely on cholesterol is a path to an early death: Let me start off by saying cholesterol IS important to the process of plaque buildup in the arteries (atherosclerosis).

HOWEVER, it is a disservice and likely harmful to focus solely on it, for a few reasons.

First being, about half of people who get heart attacks don't even have high cholesterol.

MOLD. HEAVY METALS. ENDOCRINE DISRUPTORS. GLYPHOSATE.

If you are struggling with toxins, you need a solid foundation.

Here are the MOST IMPORTANT NUTRIENTS your body needs to optimize its DETOXIFICATION processes: MOLYBDENUM: a nutrient you’ve never heard of, but is critical for detoxification.

Molybdenum helps convert the toxic sulfite into sulfate.

We NEED sulfate for detoxification.

Molybdenum cofactor deficiency = rapid brain damage

Best food sources: beef liver, pasta, rice.

ZINC reverses depression, and its deficiency causes it, confirmed in a critically important review study.

Here's exactly why + how to make sure you're covered.

(🧵1/9) The association between zinc status and mood disorders is undeniable.

Older review studies have shown that zinc levels are consistently and markedly lower in people with depression.

In fact, there is a tight correlation between low zinc levels and depression severity.

(2/9)

Autoimmune diseases CAN be healed, if you know how to approach them properly.

Here are 10 KEY CAUSES of autoimmunity - and what to do about them: 1. LEAKY GUT.

Intestinal permeability leads to inflammation systemically, skewing T cells away from anti-inflammatory to pro-inflammatory types.

Roughly 80% of your immune system is in the gut, and if it's off it is perhaps the primary trigger of autoimmunity.

The keys to longevity were recently uncovered in a groundbreaking study on the world's longest lived person.

(🧵 1/8) This was by far the most comprehensive study ever done on a super-centenarian (>110 years old).

One of the first key takeaways was that her telomeres, which are thought of as protective barriers on the ends of your genetic material, were incredibly short.

Typically longer telomeres are considered good, but apparently they didn't matter for her.

(2/8)

Lion's mane mushrooms powerfully stimulate the growth and function of brain cells.

This gives them anti-depressant / anti-anxiety and cognitive enhancing properties.

(🧵1/8) This 2019 article investigated the impacts of a Lion's mane mushroom extract (500 mg) on various markers of mental health.

The researchers found several significant benefits of the shrooms.

(2/8)