Toby

[HealthOverhaul MD @HealthOverhaul]

FIX YOUR SLEEP 🧵

Stop wasting your money on expensive sleep aids.

Here are 22 zero-cost tips to sleep Sooner & Better:

[HealthOverhaul MD @HealthOverhaul]

GROUNDING | EARTHING 🧵

A free and powerful tool to improve your health.

let's look at the science, health benefits and best ways to do it:

[HealthOverhaul MD @HealthOverhaul]

Why you should stop wearing sunscreen & how to protect yourself instead recap:

Is sunlight dangerous?

Every type of skin cancer is associated with low vitamin D. If sunlight causes cancer explain this.

UV-A causes burning & tanning by means of oxidation, luckily nature provides the antidote to this.

UV-A is always combined with other anti-aging and skin-protecting wavelengths such as red and infrared light.

These wavelengths counteract the oxidative effects of UV-A.

Lab conditions =/= real-world setting.

UV-A is also not purely harmful.

UV-A is essential to synthesize melanin. Melanin is crucial for human health.

Melanin is irreplaceable for detoxification, photo electrification, neuronal signaling, mitochondrial protection, etc.

Is sunscreen useful or harmful?

While sunscreen does block UV-A it also reduces the protective & beneficial effects of wavelengths such as UV-B and red light. (Vit D & anti-aging properties)

Unlike you were made to believe, the protective effects of sunscreen on skin cancer development are also unclear and debated:

Chemical sunscreens are known to be partially absorbed into the blood which has been shown to disrupt your hormonal profile and some are potentially carcinogenic.

Furthermore altering the spectrum of sunlight that hits the skin sets you up for circadian mismatch which has downstream effects on health.

How to protect yourself instead:

Sunlight is healthy, contiously burning is not.

You want to be able to gradually build up your solar callous. This way you will be able to reap all the health benefits without being vulurable to the possible 'harms'.

This is how you do that:

1. Condition your skin in the morning by watching sunrise. This will stimulate POMC production which is eccential to produce a tan during daytime UV exposure.

2. Protect your skin & eyes from artificial light at night as exposure to artificial light will hinder your skin repair mechanisms when you sleep.

3. Expose yourself gradually and intermittently until you've build up a strong colar callus.

4. Seek shade & wear clothes when needed to protect yourself instead.

5. If you use a sunscreen, use a non nano zinc sunscreen instead of chemical susncreens.

6. Many have found great results from using beef tallow as a natural sunscreen.

7. The bridge of the nose and ears might stay senstitive to burning, you can continuously apply a zinc based sunscreen here.
---------------------------------------------------
It's all about gradual & intelligent exposure. Build up to it.

Claiming sunlight is unhealthy is equivalent to saying oxygen is harmful due to the production of reactive oxygen species (ROS).

https://t.co/1tGAKOeleB
https://t.co/lU1Hm9sT7l
https://t.co/UDPQ2yBiZq

[HealthOverhaul MD @HealthOverhaul]

Open the Window.

You are not getting the benefits of the solar spectrum through a window.

Most glass blocks All UV-B and about half the red light, while leaving UV-A and blue light mostly untouched.

This creates an unhealthy and unnatural light environment which has downstream effects on your physiology.

↑Skin aging
↑Skin burning
↓Vit D production
↑Anxiety & ADHD like behaviour

Even opening the window slightly goes a long way because of the double-slit principle of light.

[HealthOverhaul MD @HealthOverhaul]

Fish oil & Omega-3s.

Most fish oil is worthless and some potentially harmful.

Why most sources, including fish oils are a scam and how to get your quality omega-3s instead:

[HealthOverhaul MD @HealthOverhaul]

Optimize your mitochondria 101

➖Magnesium
➖No seed oils
➖Limit alcohol
➖Low carb diet
➖Methylene blue
➖Daily Grounding
➖Red light therapy
➖Eat seasonal foods
➖Cold thermogenesis
➖Eat a nutrient-dense diet
➖Don't negotiate your sleep
➖Get sufficient UV exposure
➖No nnEMFS in the bedroom
➖High-intensity interval training
➖Drink Deuterium depleted water
➖Wear blue light blockers at night
➖Watch sunrise, midday sun and sunset
➖Avoid artificial light as much as possible

[HealthOverhaul MD @HealthOverhaul]

Sunscreen & Sunglasses.

You've been lied to about the harms of sunlight.

Why sunscreen is a waste of money and how to protect yourself instead:

[HealthOverhaul MD @HealthOverhaul]

Sauna VS Cold exposure Health Benefits.

Sauna:

➖Increased BDNF
➖Cellular resilience
➖Muscle preservation
➖Improved exercise performance
➖Up to 50% reduced cardiovascular mortality
➖Increased pain and frustration tolerance
➖Heavy metals & pollutant detox
➖Growth hormone release
➖Anti-inflammatory

Cold showers/Ice baths:

➖Improved Focus & Mood
➖Highly anti-inflammatory
➖Mitochondrial Biogenesis
➖Improved catecholamine synthesis
➖Improved metabolism and fat burning
➖Increased Mitochondrial efficiency
➖Frustration & Pain tolerance

52 min for Sauna and 11 min cold exposure a week minimum.

Which one do you prefer and why is it not cold showers?

[Toby @tobytyy]

RT @HealthOverhaul: Eating seasonal food is underrated.

It's an important part of circadian biology.

Food is an important messenger to te…

[HealthOverhaul MD @HealthOverhaul]

I used to suffer from terrible insomnia.

I've experimented with every sleep hack or supplement you can imagine.

This is the single most powerful tool beyond a shadow of a doubt.

6 reasons to watch the sunrise.

1. Red and IR-A light are healing. They aid energy production by making the F0 head of the ATP synthase spin faster.

2. Large increase in dopamine and morning cortisol for alertness and better mood.

3. You make melatonin for it to be released at night to aid sleep and regulate apoptosis.

4. Strongest known signal to reset the circadian rhythm.

5. Your only chance to regenerate your photoreceptors and improve your eyesight.

6. Prime your body to be able to produce melanin during strong daytime UV exposure.

You do NOT get the same benefits during daytime or sunset. The solar spectrum changes across the day.

[HealthOverhaul MD @HealthOverhaul]

3 reasons why OYSTERS are a SUPERFOOD.

1. Powerful Nutrient profile for brain and hormonal health (100g)

Zinc 550% RDA
B12 540%
Copper 400%
Omega3's 100%
Selenium 60% (protects against heavy metals)
Iron 40%
manganese 20%

2. Guilt free.

They are abundant and on the spectrum of consciousness, these are almost at the bottom of the barrel.

3. Contains a powerful antioxidant DHMBA which has been shown to protect and improve mitochondrial function.

I try to eat them about twice a week with some lemon juice👌

[HealthOverhaul MD @HealthOverhaul]

Fix your Brain Fog.

Brain fog is no joke, it's mild cognitive impairment.

Brain fog is likely due to low-grade neuroinflammation irritating the central nervous system.

To fix this:

1) Make sure you are sleeping well and stimulating your brain during the day to increase the clearance of neurotoxins via glymphatic flux.

2) Keep great oral hygiene, as deterioration of the oral biome is linked to cognitive impairment.

3) Make sure you aren't deficient is B vitamins and vit D.

4) An inflamed gut is an inflamed brain. For 3 weeks eliminate all the following:

➖Refined sucrose/simple carbs
➖0 tolerance for mold in food
➖Artificial sweeteners
➖Processed foods
➖Seeds & grains
➖Seed oils
➖Fluoride
➖Alcohol
➖Gluten
➖Dairy
➖Corn
➖Soy

If symptoms persist you need to have an more in depth look.

In theory anything that causes slight metabolic dysfunction in the brain can be to blame.

Keto/carnivore diets help quite a lot of people.

[HealthOverhaul MD @HealthOverhaul]

More than 1 billion people worldwide are obese, and this is expected to double in the coming years.

7 science-backed tips to reduce appetite/hunger and control your weight:

[HealthOverhaul MD @HealthOverhaul]

Poor sleep is killing you.

21 science-backed tips to fix your sleep without spending thousands on sleep aids.

A Thread:

[HealthOverhaul MD @HealthOverhaul]

Get olive oil in your diet

The ancient Romans got it right, they used to consume over 20 liters per year.

The secret to some of the longest-living communities on earth is olive oil.

Olive oil:

➖DENSELY packed with over 36 types of polyphenols a group of plant molecules with various health benefits.

➖Contain Oleic acid (omega 9) which is converted to OEA influencing our genes to mimic a fasting state.

Olive oil:
➖Improves memory
➖Improves weight loss
➖Improves type 2 diabetes
➖Reduces cognitive decline
➖May reduce cancer growth
➖Reduces risk of strokes and heart attacks
➖Dramatically reduces overall inflammation
➖Improves joint health(possibly partial cartilage regeneration)

It's completely safe to cook with as it's one of the least oxidizable oils out there.

Make sure you get extra virgin olive oil from a brand you trust, most store bought olive oil is diluted with other oils.

[HealthOverhaul MD @HealthOverhaul]

Treat sleep like the superpower it is.

Deep sleep is your mechanic and janitor, repairing and cleaning you up from head to toe.

REM sleep your personal psychiatrist, providing emotional first aid and helping you get over the troubles of the day.

You can't live without either.

[HealthOverhaul MD @HealthOverhaul]

Make Alzheimer's optional.

Truth is, Alzheimer's should be a RARE disease.

15% will die because of it and this could double by 2060. But this does not have to be.

Alzheimer's is the ultimate poster girl for prevention.

Any one of these 7 outperforms ANY Alzheimer's drug we currently have.

1. Nutrition
2. Exercise
3. Get great sleep
4. Stress reduction
5. Brain training
6. Targeted supplements
7. Detox

Prevention is HIGHLY effective, but not profitable, hence why you're not hearing much of it.

Profits come from treating you when you're sick NOT preventing you from ever becoming ill in the first place.

In depth Thread coming soon.

[HealthOverhaul MD @HealthOverhaul]

Breakfast is bulls#!t

Is what I used to believe.

After 15 years of intermittent fasting, I started eating breakfast again and you should reconsider it too.

Reasons to eat Breakfast:
➖Synchronises circadian rhythm
➖Insulin sensitivity is highest in the morning
➖Improves insulin sensitivity and leptin status
➖Aids weight loss through its thermogenic effect

Eating large meals later in the day decreases insulin sensitivity and deep sleep.

Eat breakfast close to waking and make your breakfast fat and protein-heavy.

I'm still a BIG fan of intermittent fasting for metabolic health.

But I'd just skip lunch (or dinner) or put all your meals earlier in the day instead.

[HealthOverhaul MD @HealthOverhaul]

Sauna VS Cold exposure health benefits.

Sauna:

➖Increased BDNF
➖Cellular resilience
➖Muscle preservation
➖Improved exercise performance
➖Up to 50% reduced cardiovascular mortality
➖Increased pain and frustration tolerance
➖Growth hormone release
➖Heavy metals detox
➖Anti-inflammatory

Cold showers/Ice baths:

➖Focus
➖Mood
➖Highly anti-inflammatory
➖Mitochondrial Biogenesis
➖Metabolism and fat burning
➖Frustration & Pain tolerance

52 min for Sauna and 11 min cold exposure a week minimum.

Which one do you prefer?

[HealthOverhaul MD @HealthOverhaul]

This thread will show you how incredibly vital melatonin is to your overall health

And help you get to optimal lvls to improve your overall mental & physical well-being.