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Mitochondria are your power plants, and energy needs to be constantly produced (cannot be stored for longer than a couple of seconds). Everything you do antagonises for energy. #mitochondria #energy

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Not enough energy in the brain (because rest of the body is consuming it) causes brain fatigue which results in tiredness, lack of focus, moodiness, fogginess, cravings. This is why it’ essential to think about energy consumption and efficiency in the whole body. #energy #brain #fatigue #brain #focus #brain #mood #brain #brain-fog #brain #cravings

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Reptilian brain: basic functions like temp control -> all vertebrae, Labrador brain (Dave Asprey’s term I think), governs the 4 f’s: fight, flight, feed, fuck -> present in all mammals. It imposes an unnecessary state of alertness and distraction. Lastly the human brain capable of resisting / fighting such urges which requires decision making and you only get a finite amount of those. #brain

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Myelin builds insulation around neurons for faster transmissions. (14) #myelin #neurons

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Fat and sugar as alternative energy fuels. If you only use sugar for energy, fat is stored and you get sugar crashes as you run out of sugar and keep craving more. (15) #fat #energy-production #sugar #cravings

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Toxins and allergens are harder to neutralise / metabolise for liver + kidneys so organs need extra energy when they are present (15) #toxins #energy

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Adrenaline creates extra energy by breaking down muscle and getting sugar. Insulin production is also triggered to break down the sugar. (17) #energy-production #adrenaline #sugar #adrenaline #insulin

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Using sugar as main energy fuel slowly builds some insulin resistance. Developing insulin resistance over time makes you inefficient in breaking down sugar and using it as fuel for energy production. So the idea is to switch to fat fuelled energy, if not permanently, at least intermittently. (17-18) #insulin #sugar #energy-production #sugar #fat

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Mitochondria create ATP which is our power source. To produce energy, ATP is broken down, and mitochondria recreates it from its components in super small cycles. (24) #mitochondria #energy-production

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Cortisol levels when high (stressed) promote usage of sugar for energy production. The problem is that high levels of insulin (helping to break down sugar) cause cortisol release, which causes sugar burning which needs more insulin and so on. (35) #sugar #cortisol #insulin

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Mitogenesis: the production of new mitochondria #mitochondria #mitogenesis

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Testosterone and thyroid boost mitochondria function, and mitochondria produce hormone \""parent” of testosterone and estrogen (pregnenolone) creating a feedback loop. This loop degrades with age. In extreme mitochondrial dysfunction intake of hormones can help to break the circle. #testosterone #mitogenesis #thyroid

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Apparently, due to increased chemicals/toxins in our environment in the modern world, we need 50-100% more energy now than 100 years ago. #energy #toxins

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Chronic stress linked with poor fat metabolism and increased demand for sugar, so does not promote efficient use of energy. On the other hand, short term stress can help in generating more mitochondria, and boost natural detoxification processes to improve energy efficiency. #mitogenesis #stress #detox #stress #energy

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Neurons are massive energy suckers. So brain really needs a lot of energy and easily suffers in the absence of it. #energy #neurons

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Thyroid also contributes in good function of oligodendroglia: producers of myelin which insulates neurons / transmissions. #thyroid #myelin #neurons

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Cholesterol needed for production of myelin. Also fasting-like diet helps #myelin #cholesterol #fasting

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Toxins not only from environment, also by products of energy production by mitochondria. Mitochondria also produce antioxidants to battle those free radicals. #energy-production #toxins

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Oxidative stress occurs when free radicals / toxins are not adequately neutralised by body’s detoxification processes. #toxins #oxidative-stress #detox

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To boost neuron production, avoid oxidised fats, toxins and sugar. Boost intake of omega 3 fats, and bioflavonoids. Avoid long term stress, seek short term stress. Exercise, (partly due to short term stress), have fun engaging with environment, get unfiltered sunlight, have sex. (51-3) #fat #neurogenesis #toxins #neurogenesis #sugar #neurogenesis #omega3 #neurogenesis #stress #neurogenesis #exercise #neurogenesis #sunlight #neurogenesis #sex

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Chronic inflammation as a major issue. He associates it with major diseases like cardiovascular disease, cancer, diabetes, Alzheimer’s, autism, plus acne, forgetfulness, fatigue, brain fog. Cytokines (inflammation products) impacts brain functions, primarily prefrontal cortex. It doesn’t matter where inflammation is. Many ageing symptoms can be seen as inflammation symptoms. (57-9) #brain-fog #inflammation #fatigue

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Food sensitivities cause inflammation responses that when chronic become problematic (bloating, brain fog). Gut bacteria directly relevant. The less of them, (killed by antibiotics, pesticides, processed foods etc) the more irritatable the gut. (62-3) #brain-fog #inflammation #food-sensitivities #gut #antibiotics #gut #pesticides #gut #processed-foods

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Blood-brain barrier that restricts access to brain is partly regulated by butyrate which is produced in gut. Grass fed butter best source for it. Less of it means random particles make it into the brain which causes inflammation due to body’s response. (63) #inflammation #brain #gut #butter

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Bacteroidetes – rarer than firmicute (like yogurt cultures), good proportion of them is associated with reduced inflammation and leaner people. To grow them, increase polyphenols intake. (64) #inflammation #polyphenols

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For Asprey, polyphenol rich diet has best results in enforcing gut lining (65) #polyphenols #gut

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VIP hormone important for inflammation response (66-7) #inflammation

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Eicosanoids help regulate inflammation. Ones coming from omega 3 -> anti inflammatory. Those from omega 6 -> pro-inflammatory. The aim here is to find a good balance. Omega 6’s can be found in all vegetable oils, and because they are everywhere balance very often is not good. (67) #omega3 #inflammation #omega6

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Negative charge in cells important for firing neurons. Oxidation reduces negative charge. Also flying. Grounding has opposite effect. (70-1) #oxidative-stress #neurons #grounding

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UV light increases cognitive performance probably due to positive impact on EZ water #UV-light #EZ-water

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Polyphenols help gut bacteria boost neurogenesis, regulate apoptosis (cell death), decrease inflammation (79-80) #neurogenesis #polyphenols #apoptosis #polyphenols #inflammation

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Rich in polyphenols: dark purple / red vegetables, coffee, dark chocolate, blueberries, pomegranates, grapes. Use coffee to boost absorption. Don’t use milk as it blocks absorption. (81-4) #vegetables #polyphenols #coffee #polyphenols #chocolate #polyphenols #fruits

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Sufficient neurotransmitters needed for efficient communication between neurons. Especially interested in boosting dopamine, norepinephrine, serotonin, l-tryptophan, melatonin, acetylcholine, gaba. (85-7) #dopamine #neurotransmission #norepinephrine #neurotransmission #serotonin #neurotransmission #l-tryptophan #neurotransmission #melatonin #neurotransmission #acetylcholine #neurotransmission #gaba

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Dopamine makes neurons less likely to fire and is linked with reward system. Too little linked with Parkinson’s and social anxiety. More, linked with better decision making and performance. Precursors for dopamine production: beef, chicken, almonds, wild salmon, avocados, sunlight. (85-7) #meat #dopamine #nuts #dopamine #fish #dopamine #fruits #dopamine #sunlight

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Norepinephrine helps form memories, relieve pain and signals production of antioxidants, particularly glutathione. Precursors for production: vitamin C, dopamine. (85-7) #vitamin-c #norepinephrine #dopamine #norepinephrine #detox

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Serotonin key for mood – too little linked with depression and anger. Also, indirectly linked with sleep. Precursor for serotonin production: L-tryptophan. (85-7) #l-tryptophan #serotonin #mood #serotonin #depression

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Precursors for l-tryptophan production: meats, salmon, cashews, almonds, hazelnuts. (85-7) #meat #l-tryptophan #fish #l-tryptophan #nuts

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Acetylcholine stimulates muscles and is needed for REM sleep and temperature control. Too little linked with Alzheimer’s, tiredness and worse sleep. Too much linked with muscle tension (tight jaw, grinding teeth etc). #sleep #acetylcholine #fatigue

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Two precursors for acetylcholine that are best consumed together beef/pork/lamb with egg/beef/salmon/kidney/liver #meat #acetylcholine #eggs #acetylcholine #fish

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GABA important for development of neurons and regulating firing (inhibiting) producing a calming effect. Too little linked with anxiety disorders, panic attacks etc. #calming #GABA #neurons #GABA #anxiety

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Precursors for GABA production: meats, salmon, eggs (85-7) #meat #GABA #fish #GABA #eggs

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Saturated fat best (less chance of oxidation – more stable) but some unsaturated also essential like omega 3’s and 6’s. DHA from omega 3 particularly important as one of main building ingredients of brain and cannot be produced by body. (93) #saturated-fat #unsaturated-fat #omega3 #unsaturated-fat #omega6

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Great source of stable saturated fats: grass fed butter and meat, much better ratios of omega 3’s, saturated fat and CLA’s (improved brain function, causes weight loss and reduces risk of cancer). Great difference between grass fed and grain fed products. (93) #butter #saturated-fat #meat #saturated-fat #omega3

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Egg yolks great source of stable saturated fats. Grass fed yolks twice as nutritious. Runny yolks (not hard boiled) for better cholesterol. #eggs #saturated-fat #cholesterol

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Olive oil best source of monounsaturated fat. Also, contains oleocanthal and oleuropein both great antioxidants. Be careful as it can be easily damaged by heat and light exposure #detox #olive-oil #unsaturated-fat

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Best sources of omega-3 are wild caught fish, especially salmon, sardines, anchovies, mackerel, trout, and fish or krill oil. #fish #omega-3

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Fasting, or severe carb restriction leads to ketosis where liver, in absence of other energy source, breaks down fat into ketones for fuel. Ketosis also increases GABA production, and heart energy by 28%, so should do something similar to brain (although, no proof). #fasting #ketosis #fat #ketosis #energy-production #ketosis #GABA

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Ketones are a much better energy fuel, faster with less side products and more efficient ATP production. #ketosis #energy-production

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Extended ketosis can raise cortisol, disrupt sleep, and thyroid levels. Also transition period into ketosis is not fun. #sleep #ketosis #cortisol #ketosis #thyroid

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MCT oils in sufficient quantities trigger ketosis even if carbs are around (but have disaster pants effect). Alternatively, to trigger ketosis have < 20 grams of carbs a day and 70-85 of calories from fat which is probably short on polyphenols and other nutrients. (101) #MCT #ketosis #fat

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Beyond ketosis fasting because: myelination, autophagy, reduced inflammation, but bad mood. Hack attempt: intermittent fasting, only eat in window of 6-8 hours. Also good for neurogenesis. But energy slumps. Bulletproof coffee as remedy. (102-3) #myelin #fasting #autophagy #fasting #inflammation #fasting #neurogenesis #fasting #mood

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Allergy blood panel for food sensitivities. Otherwise check heart rate about 90 min after consumption for about 17/m beats increase. (107) #food-sensitivities

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Trans fats, in processed foods and fried food (especially reused oil) cause mitochondrial damage, inflammation, overactive immune system. Lasts a couple of days. (108) #processed-foods #trans-fats #fried-foods #trans-fats #mitochondria #trans-fats #inflammation

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Dairy contains lactose (sugar) and casein (protein with similar structure to gluten and very usually affects gluten intolerant people). Milk protein causes inflammation and prevents usage of polyphenols (108) #lactose #dairy #gluten #dairy #inflammation #dairy #polyphenols

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Gluten, over release of zonulin which leads to leaky gut, inflammation and thyroid imbalance #gut #gluten #inflammation #gluten #thyroid

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Vegetable oils: too unstable, too many omega 6’s -a good balance is one omega 3 for every four omega 6’s, and western diet has way too many omega 6’s. #omega3 #vegetable-oils #omega6

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Mould cripple mitochondrial performance. OTA, one of worst mould toxins, typically found in rich polyphenol foods. #toxins #mould #mitochondria

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Mould toxins are found in Cereals and grains mostly due to storing practices. About 42% chance your cereal has it. Don’t only avoid it yourself, avoid eating animals that have been fed these (eg chicken) #cereal #mould #grains #mould #meat

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Mould toxins found in coffee, mostly due to processing / storing practices. Mostly OTA but also other toxins. OTA not regulated in US. Look for single blend, high elevation, south African varieties ideally, as they are more resistant. #mould #coffee

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Mould toxins often found in dried fruit which are also often sprayed with chemicals. #mould #dried-fruit

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About 50% of all wine has the OTA mould toxin, check bulletproof site for a list of safe wines. #mould #wine

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Beer contains OTA mould toxin from the grains it is produced #mould #beer

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Chocolate contains some OTA mould toxin. European chocolate is better. #mould #chocolate

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Mould toxins found in nuts, especially peanuts. Best ones are the ones that come in their shells. #mould #nuts

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About a fourth of all corn is contaminated with mould toxins. This problematic because corn is everywhere. Mostly a result of pesticides making fungi hyperactive. #mould #corn #pesticides

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MSG is a food additive which is a toxin damaging mitochondria by over firing neurons and depleting energy (when too many) #toxins #MSG #mitochondria

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Sweeteners, additives, flavourings: have enough hurtful effects on mental performance to brand them neuro toxins. Additionally, they are typically added to already inflammatory foods so extra reason to avoid them. #toxins

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Aspartame: over firing neurons, damaging mitochondria, also impact on gut bacteria #neurons #aspartame #mitochondria #aspartame #gut #aspartame #toxins

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Soy sauce contains tyramine and histamine which can impair mitochondrial functions and cause inflammation. Also contains some MSG and may contain mould toxins. #mould #soy-sauce #mitochondria

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Fluoride: lowers thyroid function, so double check your tap water. #water #fluoride #thyroid

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GMO’s harmful mostly due to pesticides containing organophosphates which heavily impact mitochondrial functions and break down acetylcholine #pesticides #gmo #mitochondria #gmo #acetylcholine

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Mercury: depletes antioxidants, and causes inflammation, cell damage, and mitochondrial dysfunction #inflammation #mercury #mitochondria

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Insulin is used in neurotransmission so insulin resistance leads to inefficient neurons. #insulin #neurons

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Sugar can make you moody, it reduces dopamine receptors and increases inflammation. Fructose worst kind due to oxidative stress and reduced oxidation defences in cells. Linked with many degenerative illnesses like Alzheimer’s. #dopamine #sugar #oxidative-stress #sugar #mood #sugar #inflammation

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Coconut oil is a good source of saturated fat. Most MCT in it does not really act as an MCT, instead, it causes inflammation. Does contain some great MCTs but in very low potencies (<10%). Extracts like brain octane make use of these. (128-30) #saturated-fat #coconut-oil #MCT #coconut-oil #inflammation

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Frying, grilling and smoking meat: HCA + PAH. They impair mitochondrial functions, induce oxidative damage and prevent apoptosis. Both carcinogenic, possibly due to apoptosis effect. Proteins can get damaged and not function as well (but not toxic) (131) #meat #fried-foods #mitochondria #fried-foods #oxidative-stress #fried-foods #apoptosis

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Cooking fats (oxidised) produce suboptimal cell membranes, mitochondria fuel and myelin. They also inflate. He avoids cooking with fat almost entirely. (132) #fat #energy-production #fat #myelin #fat #inflammation

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Mould-test your house / environment, avoid food, battle with supplements if/when consumed (143-6) #mould

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Heavy metals are toxins that impair mitochondria. In air, water, food, products (146) #heavy-metals #toxins

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Arsenic is Carcinogenic and neurotoxic. Found in many pesticides, herbicides etc. gets in groundwater, seawater, seafood etc. also in glass, metal, paint in buildings. 8x potency in brown rice (vs white). #pesticides #arsenic #water #arsenic #seafood #arsenic #brown-rice #arsenic #neurons #arsenic #heavy-metals

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Cadmium impairs mitochondria and increases oxidative stress: in some grains, also steel plating, glass pigment (not much any more). (148) #heavy-metals #cadmium #grains #cadmium #oxidative-stress #cadmium #mitochondria

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Lead impairs mitochondrial functions. Found in old paint, and sometimes water (from pipes). (148) #heavy-metals #lead #water #lead #mitochondria

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Mercury: Causes fatigue, depression, irritation, memory / focus issues, nerve degeneration. Found in seawater, so in fish and seafood. Fluorescent bulbs when broken. (148) #heavy-metals #mercury #seafood #mercury #fatigue #mercury #depression #mercury #focus #mercury #memory

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Study on 550 drugs (prescribed) showed that 34% damage mitochondria #mitochondria #drugs

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Antibiotics damage mitochondria (which have after all developed from bacteria). Supplement with glutathione for extra protection when you need to take them. #mitochondria #drugs #glutathione

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Anticonvulsants, antidepressants, barbiturates, cholesterol medication, aspirin, acetaminophen, antiarrhythmics, antivirals (interferon), cancer medication, diabetes medication, beta blockers, all have some negative impact on mitochondrial functions. #drugs #mitochondria

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Body has highly evolved and complicated detox system to fight all kinds of toxins. Very varied from person to person (most varied), but can be made stronger. By providing nutrients needed, and by encouraging certain processes like sweating and breaking down fat as toxins get stored there. #detox #toxins

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Sauna helpful detox practice due to sweating. Infrared ones even better due to benefit to mitochondria and the ability to stay longer. But remember to drink lots of fluids and salt. #detox #sauna

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Exercise is a great detox practice due to the combination of sweating, increased lipolysis (more toxins released from broken down fat), and increased circulation useful in breaking down toxins. If brain fog after, supplement with toxin-binding substance. #detox #exercise #circulation

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Chelation therapy: very effective for detoxing heavy metals but could be dangerous if kidney / liver already damaged by heavy metals #chelation #detox

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Improved circulation reduces inflammation. Better oxygen delivery boosts energy production and detoxification processes. #detox #circulation #inflammation #circulation #energy-production

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Chlorella: toxin binding algae. Good for when eating fish with heavy metals. #fish #detox #heavy-metals

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Visual system ~15% of energy budget. Actually, detecting shades of grey good test for mitochondrial function. Unusual spectrums of light take excess energy to process. #energy #light

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Ultra violet light: too much is bad, but some is needed to activate vit D and help in circadian rhythm. #UV-light

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Fluorescent and led light have much reduced infrared, red and violet which is useful and too much blue which is unusual and expensive to process. #infrared-light #light

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Daylight supports production of serotonin. This breaks down to melatonin needed for sleep. #sunlight #serotonin #melatonin #sleep

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EZ-water supports mitochondrial function so should be plentiful within cells. Toxins and junk light alter the structure of this water. Natural light and vegetables help produce it. Exposure to unobscured natural light best. In artificial light, make sure you get enough red / infrared frequencies. #light #EZ-water #sunlight #EZ-water #mitochondria #EZ-water #vegetables #EZ-water #toxins

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Switch to halogen lamps or supplement blue rich light with red led, UV, infrared rich lamps. Outdoor light the best. But need direct contact with skin (no tinted glass, sun cream etc) #UV-light #light #infrared-light #light #sunlight

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Collagen: main structural protein in body. Has relationship with mitochondria. Growth of both is boosted by infrared and red light. #infrared-light #mitogenesis #collagen #infrared-light

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Irlen syndrome (trouble with certain frequencies) possibly up to 50%, people sensitive enough to contrasts like reading a book and driving at night can have chronic stress from visual processing leading to eye strain, fatigue, headaches, focus troubles, dizziness, reading difficulties. Special glasses to counter symptoms. #stress #light #focus

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Oxygen needed for energy production so intake is important. Funnily, restricting intake, makes consumption more efficient or toughened. \""Eliminate the weak, train the strong”. Eg this is why high-altitude training is beneficial. Hypoxia also increases BDNF production. #BDNF #oxygen #energy-production

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Suggests Wim Hof’s breathing techniques to enforce more efficient energy consumption #breathing #energy

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Use cold to force thermogenesis, burn fat, improve thyroid function, increase testosterone, growth hormone, norepinephrine and PGC-1 production, stimulate autophagy, increases insulin sensitivity, reduces inflammation #testosterone #cold #norepinephrine #cold #autophagy #cold #insulin #cold #thyroid #cold #growth-hormone #cold #inflammation #cold #PGC-1

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Cold therapy also for strengthening vagus nerve, central part of parasympathetic nervous system, connects brain to heart, stomach, lungs, and other organs. The stronger it is the faster you can calm down after flight or fight response. (and shuts down inflammation faster) #cold #calming

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Lymphatic system clears out waste and toxins from body relying on muscle movements and EZ water. Glymphatic system same function for brain. #detox #lymphatic-system #detox #glymphatic-system #EZ-water

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The glymphatic system is highly active on sleep. Brain cells shrink during sleep to aid (by making space) in cleansing out cellular waste and neurotoxins. All this is powered by mitochondria. #sleep #glymphatic-system

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During sleep we produce more growth hormone, brain cell connections are strengthened and memory improved. #growth-hormone #sleep #memory

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Growth hormone: stimulates neurogenesis and mitochondrial growth. #neurogenesis #growth-hormone #mitogenesis

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Consistent poor sleep disturbs blood sugar levels, which leads to cravings, mood swings etc. #sleep #sugar #cravings #sugar #mood

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Boost mitochondria to make glymphatic process more efficient to get better quality of sleep and ultimately need less of it. #mitochondria #glymphatic-system #sleep

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Known that meditation has important benefits, has been correlated with lowered stress and structural changes on brain connected to intelligence, complex thoughts, body awareness, concentration, problem solving. Reduces levels of adrenaline and cortisol (stress) #stress #meditation #cortisol #meditation #adrenaline

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Best to use some kind of real time feedback when meditating for objective clarity and to keep you on the track. Various machines to do this tracking brain waves, or blood flow. 40 years of zen is an extreme example of this. #meditation

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BDNF – improves neurogenesis, neuroprotection, cell survival, synaptic plasticity, memories #neurogenesis #BDNF #memory

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Neurogenesis: the creation of new neurons. A high rate is linked with cognitive enhancement, learning, problem solving, and resilience against stress, anxiety and depression. #neurons #neurogenesis #stress #neurogenesis #anxiety #neurogenesis #depression

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Exercise, especially HIIT, releases PGC-1 and FNDC5. Also, decreases BMP (which reduces neurogenesis) and increases noggin which increases it. Also, mTOR which helps weed out weak mitochondria and train the strong. #mitochondria #exercise #PGC-1

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PGC-1 contributes in regulation of metabolism and mitochondrial generation. Also, raises FNDC5 production which leads to more BDNF. #PGC-1 #metabolism #mitogenesis #BDNF #PGC-1

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Regular exercise lowers blood sugar, increases insulin sensitivity, endorphins production, circulation. #sugar #exercise #insulin #exercise #circulation

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Daily functional movement (even walking) could be even more beneficial to brain than infrequent bursts of exercise #exercise

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Resistance training: decreases anxiety, fatigue, improves memory, cognition, happiness, lymphatic movement (detox) testosterone, growth hormone. Stressing body to make it better so give it enough rest. About once a week best. Too much raises cortisol levels and BDNF drops #anxiety #exercise #fatigue #exercise #memory #exercise #happiness #exercise #lymphatic-system #exercise #testosterone #exercise #growth-hormone #exercise #stress #exercise #cortisol #exercise #BDNF

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Endurance training boosts BDNF in a more long term / permanent way. 3-4/w exercise ideal. #BDNF #exercise

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HIIT training a combination of the two (endurance and resistance) that the author favours. Not much comparative data, although it seems it’s better at increasing growth hormone than either alone. #exercise #growth-hormone

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To increase cardial fitness (ejection fraction – heart pump volume) you need high intensity cardio, medium might actually decrease it. Sprint (eg 400m) rest a minute (walk or lay down) and repeat to failure. #exercise

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Vibration side effect of exercise good for EZ water and cellular health. Also, vibrating gear for effect or trampoline! Or vibrations from sound but not much scientific validation yet, although there are many hacks out there #exercise #EZ-water

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Melanin, when exposed to light or vibrations (exercise in sunlight perfect combo) can break down water to produce oxygen which can be used for energy production. #energy-production #melanin #sunlight

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Melanin made from polyphenols #melanin #polyphenols

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Coffee contains both polyphenols and melanin #melanin #coffee #polyphenols

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Blending coffee with butter more beneficial than having them separately. Not sure why, but hypotheses it has something to do with EZ water production #EZ-water #coffee #butter

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