Pat Bohn

Optimizing health through bio-individualized wellness protocols, functional lab testing, and targeted nutrition and supplementation 🧬💪🔬

[Law Murray 🪛 @LawMurrayTheNU]

Kawhi: “Take those gatorades down… kids don’t need to be drinking that”

[Gary Brecka @thegarybrecka]

If you need a “nightcap” to relax…
You probably need to fix your lifestyle.
Not your liquor cabinet.

[Ben Smith @bensmithlive]

If you want to have athlete-like mitochondrial health, start by mastering these 5 pillars:

1) Essential nutrients & supplements

The non-negotiables for mitochondrial health:

• B vitamins (especially B2, B3)
• Creatine phosphate
• CoQ10 (ubiquinol form only)
• Carnitine (shuttles fats into mitochondria)
• Magnesium (glycinate form)
• Alpha Lipoic Acid (recycles antioxidants)

Deficiency in ANY = cellular energy crisis.

2) Light exposure

This is the most overlooked mitochondrial "hack."

Mitochondrial health follows a strict circadian rhythm.

• 10-30 min morning sunlight (6-8am)
• 20 min midday sun exposure (11am-2pm)
• Sunset viewing to trigger melatonin production

No supplement can replace this. None.

The mitochondrial-destroying impact of artificial light is severe.

Blue light after sunset suppresses melatonin, which is a critical mitochondrial antioxidant.

Solution: Red light therapy (660nm wavelength) for 10-15 minutes daily significantly increases mitochondrial density.

You will feel the difference.

3) Exercise as mitochondrial medicine

Targeted HIIT sessions designed specifically for mitochondrial biogenesis:

• 30 seconds maximum effort
• 90 seconds rest
• 4-6 total rounds
• 3x weekly, never consecutive days

This creates dramatic mitochondrial adaptation.

4) Sleep & recovery

Your mitochondria repair themselves primarily during deep sleep.

It goes without saying that you MUST hit 7-8 hours aligned with natural light cycles.

5) Toxin & stress mitigation

The kryptonite to mitochondrial health:

• Seed oils (create lipid peroxidation)
• EMF exposure (disrupts electron transport)
• Chronic stress (depletes NAD+)
• Certain medications (statins, antibiotics)

Each creates a compounding burden on mitochondrial function.

The most effective detox protocol for mitochondrial renewal includes NAC (600mg twice daily), liposomal glutathione (500mg), and daily sauna (20 min at 170-180°F).

[Mark Hyman, M.D. @drmarkhyman]

And yet another settlement by @Bayer for their famous carcinogen #Roundup.

Per Reuters, “Bayer has paid about $10 billion to settle disputed claimsthat Roundup, based on the herbicide glyphosate, causes cancer. Over 60,000 further cases are pending for which the group has set aside $5.9 billion in legal provisions.”

Still think it’s okay to spray on your morning oats or Cheerios?

#FoodFix

[Pat Bohn @patbohnfdnp]

@ChrisPalmerMD Pro tips for combatting iron deficiency include no coffee anywhere around meal time, tannins in the coffee can interfere with iron absorption up to 40%

[Elie Jarrouge, MD @ElieJarrougeMD]

A diet that torches visceral fat, crushes inflammation, slashes triglycerides, boosts HDL, reverses type 2 diabetes, & normalizes blood pressure isn’t “dangerous” because your LDL went up.

That’s NOT a red flag. That’s metabolic healing & a threat to the pharma business model.

[Calley Means @calleymeans]

This is the best-selling baby formula in America.

What the hell are we doing to our kids.

[Pat Bohn @patbohnfdnp]

There is a specific Prostaglandin, PGE1 that regulates blood fat levels and is essential for control of acne, eczema, arthritis, circulation, menopause, menstural cramps, and weight. Also, has indications for immune function, cancer reversal, artery protection and brain function

[Pat Bohn @patbohnfdnp]

Omega-6 fats are essential for producing prostaglandins, compounds that play a key role in regulating inflammation. They help manage the body’s inflammatory response, promoting healing and balance. Balance your omega-6 intake for optimal health! #Nutrition #Health #Omega6 #Inflammation

[Pat Bohn @patbohnfdnp]

Pro Tip: Obtain only organic, raw, cold pressed olive oil in dark bottles. Make sure to store it in the fridge and keep the lid on tight. Light and temperature are the enemies of oils and cause them to oxidate.

#healthylifestyle #HealthyHabits #WellnessCafe

[Pat Bohn @patbohnfdnp]

@dr_ericberg Yes please to low mercury fish

[Pat Bohn @patbohnfdnp]

@AlpacaAurelius I think it’s important to note that part of lowering your stress levels includes the internal stressors contributing to inability to heal. In many cases diet alone is not enough to repair damage and supplements can be an important part of the healing process.

[Pat Bohn @patbohnfdnp]

@MissB53 I use kirks coconut oil Castile soap. Extremely gentle and can work as a body wash and shampoo if you so please. Very natural and no harmful ingredients

[Pat Bohn @patbohnfdnp]

@itsdangoldfield Quitting drinking and functional wellness

[Pat Bohn @patbohnfdnp]

@TheWarEnglish It’s more than just the food quality. Although this is obviously an important aspect. There is a reason some populations thrive on carbs while others thrive on higher proteins and fat while still maintaining health. Genetic potential expressed via lifestyle and environment is 🔑

[Pat Bohn @patbohnfdnp]

@drmarkhyman The food system causes so many hidden stressors in our body that contribute disease that even once you decide to start eating healthy you first need to repair the damage done before you can fully benefit from it. It’s insane

[Pat Bohn @patbohnfdnp]

Metabolic and biochemical individuality is the future of health!

#functionalmedicine #fdn #NutritionMatters #biohacking #supplements

[Pat Bohn @patbohnfdnp]

@lowmegatron Some people are specifically sensitive to caffeine and others to coffee itself. Can be beneficial to check for food and chemical sensitivities to know for sure!

[Pat Bohn @patbohnfdnp]

@AlpacaAurelius This may be true and the ideal diet for fast oxidizers but there are slow oxidizers out there that this would be dangerous for. There’s no such thing as a one size fits all diet! Metabolic individuality is the future of health

[Pat Bohn @patbohnfdnp]

@dr_ericberg Vitamin D is the key. I’d also check my food sensitivities to see if there are hidden inflammatory reactions happening when eating certain things. Removing these can be a game changer for joint issues