Berra_Be_Healthy 🚢

I had eczema for 14 years. Steroid creams didn’t fix it. Diet didn’t fix it. Here’s what actually did (and why most people get this wrong) 🧵

Blocked nose. Post-nasal drip. Constant congestion… At the same time — bloating, gas, constipation or diarrhoea. Most people treat these as separate problems. But they’re not. Your gut and sinuses are both part of your immune system. When your digestion is off, your immune system becomes more reactive… And that often shows up in your sinuses. That’s why you might notice: • flare-ups after certain foods • feeling worse when your gut is off • reacting more to your environment It’s not random. It’s a pattern. Treating the sinuses alone won’t fix it. You’ve got to look deeper. Follow for more or message me if you want help

@HansAmato This is exactly why so many people feel better when fasting Many clients I work with come to me with weak digestion Even clean and healthy foods are robbing them of energy, bonus physically, but mentally too

Intermittent fasting can be amazing against brain fog. Not because IF is amazing, but simply because you haven’t eaten any foods yet that inflame you. Brain fog isn’t due to an adderall, modafinil or intermittent fasting deficiency. Inflammation (even very mildly) of the nervous system, very quickly causes brain fog. The TYPE of food you’re eating is causing inflammation. And often it’s also due to poor digestion. Fix digestion, select non-inflammatory foods and watch your brain fog disappear.

@CaryKelly11 Hunger will beat your willpower

The link between satiety and nutrient dense foods that are rich in cholesterol and animal fats is clear to those of us who have embraced it. Being hungry all the time will get you in trouble because hunger always win.

Makes sense Alex. I see this a lot with clients. Cortisol can spike high in the morning when breakfast is skipped, throw coffee on top of that, even more so Some people do great with skipping breakfast, others it creates too much stress, especially if the morning is demanding, physically or cognitively. You might consider a protein smoothie for breakfast which won’t quite keep you in a fasted state, but very close to

@BerrabeTommy @thegarybrecka Usually an hr or 2 before I break my fast

Morning or night... when do you feel worst?

Ahh gotcha Charles. I ask because there can be quite a difference in walking and jogging Walking = calming, parasympathetic in nature Jogging = higher intense, increase in stress hormones (intensity dependant) I’m an integrative health practitioner Charles. I’m going to leave you with some ideas that you may consider adding to your evenings: - Resonance breathing (3-5 mins) do this before bed - Work cut off time (ideally an hour before bed minimum) - Blue blocking glasses (if you’re looking at screens) - Warm bath or shower (allows core body temperature to drop signalling time for rest) - Magnesium glycinate - L-Theanine - Walking only in the evening, save running for earlier part of the day Hope these are helpful, and feel free to reach out if I can be of any help Charles

@BerrabeTommy Thank you. Cardio means, as I told you, walking, jogging, cycling, some floor exercises at home/park, Would you please tell me what your profession is? Health expert?

@AlexTho61927850 @thegarybrecka Is that after eating Alex ?

@thegarybrecka Mid day

@DunnSearcher @thegarybrecka Hi KiKi, what’s preventing you from sleeping enough do you think?

@thegarybrecka Mornings never get enough sleep 😴

@brightsalt44 @thegarybrecka Hi Natalie, is that bloated after your meal? Or when you get into bed ?

@thegarybrecka night. i feel bloated and tired.

@CoachAlexandra1 @thegarybrecka Hi Alexandra, I suffered sleep issues for years too and as a result I was exhausted in the morning yet wide awake at night What have you tried so far ?

@thegarybrecka Morning, since my sleep is still a mess.

@MichaelMangetti @thegarybrecka What do you feel at night Michael?

@thegarybrecka Night time.

@JesseLifts1986 @thegarybrecka What do you feel at night Jesse?

@thegarybrecka Night

Hi Alyssa, I struggled with this for years. I also see this pattern come up a lot with my private clients. This is when we run a cortisol saliva test What we find is for people like yourself, often cortisol is high at night and low in the AM As a result it’s feeling knackered in the morning and buzzing at night As you probably know, some really important processes happen within your body at night, when you’re sleeping But with this pattern, they don’t Please feel free to reach out or I can be of any help Alyssa

Morning, I feel like a drank the night before every single morning and feel like I could sleep all day. By the time night comes, I feel great like I could stay up all night. It's a vicious cycle that makes me sluggish during times where I need energy and focus and I am less productive.

Sinus issues aren’t just a nose problem. They’re an immune system problem. And a big part of that immune system sits in your gut. So if you’re constantly dealing with: • congestion • post nasal drip • blocked sinuses …and also: • bloating • gas • food reactions …it’s not random. Your immune system is overloaded. Your gut isn’t regulating things properly. So your body reacts… and your sinuses take the hit. This is why sprays and meds only give temporary relief. You’ve got to look deeper if you want it to actually settle. Comment SINUS or message me if you want help 👍

Charles, you’re using a different light which most people never even consider, you’re keeping your meal light and you’ve changed your sleeping environment. Now it might just be about layering the next piece on which may make a difference. What type of cardio are you doing in the evening?

@BerrabeTommy I'm not doing any great things. Here, some people do evening walks/jogging, some floor exercises, etc., at a public park. My last meal will finish at 8:30. My sleeping time will start from 10:30 to 11:45 depending on my work. Sometimes I'll go to sleep at 9:30.

@qhaannz Sounds like you’re doing some great things for yourself Charles. What sort of cardio are you doing in the evening ? And what time that last meal?

@BerrabeTommy Thank you for your reply, Steps I’m using for better sleep are Avoiding coffee 6 hours before going to sleep, Using red colour bulb in my room & sleeping alone to avoid disturbance. Doing some cardio in the evening, My last meal will be mostly fruits or very light,

Fairly logical isn’t it Charles. I had insomnia for 17 years, I never saw a way of it improving But each yea over the last 10 years, I’ve probably improved by 5-10%, these small improvements add up Sleep is one of the first things I focus on with my private clients, because it sets the stone for everything What have you tried so far?

@thegarybrecka Both, Night: Due to not able to sleep. Morning: Due to insufficient sleep.

Hi Shira, I work with a lot of guys with low T This is something I dealt with myself too Top causes i see are: - Low zinc - Low magnesium - Lack of deep/REM sleep - Gut dysbiosis - Nervous system dysregulation You can test for all of the above Please feel free to reach out if I can help

@drmarkhyman What are the common root causes for men that can be fixed instead of HRT?

What questions do you have about hormone replacement therapy (HRT)—and what’s been most confusing or frustrating about it?

Sinus issues and gut issues are rarely separate. Because they’re both heavily tied to your immune system. So if you’re dealing with: • congestion • post nasal drip • constant nose blowing AND ALSO: • bloating • gas • constipation or diarrhoea …it’s usually not a coincidence. Your body isn’t breaking in two places — it’s struggling in one system and showing up in multiple areas. This is why treating them separately rarely works long term. You have to look at what’s driving the immune response in the first place. That’s where things actually start to change. If this sounds like you, comment GUT or drop me a message 👍

@thegarybrecka I do this either on the walking pad, or even up and down the house. Sometimes outside, either way it gets done

One of the most underrated health habits = Walk after you eat. Just 10 minutes can significantly reduce your blood sugar spike and improve insulin sensitivity. No supplements required.

If you’re constantly dealing with congestion, blocked sinuses or post nasal drip… and at the same time you’ve got bloating, gas, constipation or diarrhoea… That’s not random. Your gut and your sinuses are both part of your immune system. So when your digestion is off — even slightly — your immune system stays switched on… and it often shows up in your sinuses. This doesn’t always mean severe gut symptoms either. It can be subtle: • feeling bloated after meals • irregular bowel movements • reacting to certain foods Most people treat the sinuses directly… But never look at what’s driving it underneath. That’s why it keeps coming back. Fix the system — not just the symptom. Follow for more or message me “SINUS” if you want help figuring yours out.