George Ferman

If you want more energy, better gut health, skin health, improved libido and so on, you must make sure that you avoid the following dietary mistakes. Thread🧵

Compromised gut health is often the primary cause of many health issues. As Hippocrates, the father of medicine, said "all disease begins in the gut". So here are the top warning signs your gut is out of balance and what to do about them. Thread 🧵

If you are struggling with gut issues, skin issues, low libido, insomnia, depression, anxiety, MCAS, hair loss or want to actually take control over your health check this: fitandball.gumroad.com/l/bundlehelpds… *You can read the description and read the reviews of each product by clicking on its title. **If you choose to get it and want to improve a little bit of everything, start by consuming the system (which is about to get updated once again at the end of May btw).

*Half of his employees were already doing blow. **Stay away from drugs, gambling and dumb women kids.

When i was working in Switzerland i knew this guy who used to send his employees to get psych evaluations just for the possibility that they'd get prescribed ritalin. There are levels to this (he's in jail).

Vegan protein powders have to be the biggest scam on the planet. "Health-conscious people" consume them only to end up injecting more heavy metals than there are in cigarettes. If you use protein powders, remember that the order is: Goat/sheep> Buffalo > Cow > Beef (it's usually amino spiked) > Plants

And if you learned something from this thread, make sure to leave a like/RT. x.com/Helios_Movemen…

That's all. For way more material that will help you improve areas such as your gut, skin, hormones etc etc: fitandball.gumroad.com/l/bundlehelpds…

Number 9: Sauna (start with just 2/week at 80 Celsius) Sauna use increases white blood cell counts (lymphocytes, neutrophils, basophils) to the point of reducing respiratory disease risk by 27% with 2-3 sessions/week and by 41% with 4+ sessions/week. A 1-2°C rise in core body temperature activates heat shock factor 1 (HSF1). HSF1 upregulates HSPs, which stabilize immune cell membranes and enhance phagocytosis.

Number 8: Bright light first thing in the morning + blue light blockers after sunset.

Random thoughts on the impact of the immune system on chronic fatigue syndrome🧵 Since the modern definition of CFS/ME emerged in the 1980s, immune dysfunction has been repeatedly posited as a key element in its aetiology. Also, the early descriptions often likened it to a post-viral syndrome with prolonged immune activation. In fact, many researchers still consider ME/CFS to be a post-infectious syndrome in a large subgroup of patients (*), where an initial trigger (virus, bacteria, or other insult) leads to reduced NK cell function, altered cytokine profiles, T-cell exhaustion, and low-grade inflammation. (*) Not all ME/CFS is post-viral. Estimates suggest that 50–70% of cases have a clear infectious onset, while the rest begin more gradually. So not every case starts with an infection. The large subgroup that does is often called post-infectious ME/CFS. Also, always remember that the virus, trauma, surgery, stress, toxins or whatever triggered the ME/CFS, is usually just the initial “spark”. The ongoing illness appears to be driven by a combination of immune dysregulation, mitochondrial dysfunction, neuroinflammation, autonomic problems, and HPA/orexin dysregulation as we’ve stated in other post/articles etc Now the viruses that have been most commonly associated with ME/CFS onset are: -Epstein-Barr Virus (EBV) -SARS-CoV-2 (COVID-19) -Parvovirus B19 -Human Herpesvirus 6 (HHV-6) -Enteroviruses (Coxsackie, Echovirus) -Cytomegalovirus (CMV) -Non-viral infections such as Borrelia (Lyme disease) have also been linked to ME/CFS-like illness in some patients.

Number 7: Support glutathione. The redox state regulated by glutathione influences how T cells differentiate into different subsets. For example, sufficient glutathione levels can promote a Th1-type immune response, while glutathione deficiency has been linked to a shift toward the immunosuppressive Th2 response. Now glutathione is naturally produced in the cytosol (an intracellular matrix) and helps with many processes varying from detoxification, protecting the mitochondria from oxidative stress, heart health and the immune system all the way to thyroid hormone conversion. Now hold on, before you get a bottle of glutathione, do these first: 1)Consume sulfur rich foods such as fish, beef, onions and garlic. 2)Consume vitamin C and E rich foods. Vitamin C maintains the body’s supply of antioxidants, including glutathione and helps reprocess glutathione by converting oxidized glutathione back to its active form. 3)Consume selenium rich foods. Selenium is a glutathione cofactor, meaning it’s a substance needed for glutathione activity and will lead to increased glutathione peroxidase levels. 4) Get enough glycine, magnesium and B vitamins (especially B2). 5) Cycle NAC 6) Avoid things such as ibubrofen

Number 5: Stay insulin sensitive. Insulin signaling for example usually promotes an anti-inflammatory M2 macrophage phenotype. However, in insulin resistance, this signaling is disrupted, causing macrophages to shift towards a pro-inflammatory M1 phenotype. The M1 macrophages then release more inflammatory cytokines like TNF-a and IL-6 Hyperglycemia and insulin resistance also compromise key functions of neutrophils, such as chemotaxis and phagocytosis. Number 6: Get enough of the following nutrients. 1. Vitamin D from sunlight and things such as fatty fish. 2. Zinc from sources such as quality beef and seafood. 3. Vitamin C from sources such as acerola cherry, camu camu, berries and hibiscus. 4. B vitamins from quality animal products. Besides vitamin D, B vitamins are also extremely crucial for T-Lymphocyte levels. 5. Vitamin E from sources such as EVOO or red palm oil. 6. Selenium from quality animal products (if you tend to get viruses very often, check the selenium content of your diet if you are getting enough sun). 7. Copper from sources such as quality shellfish, but do not over do it. 8. Retinol from sources such as pasture raised egg yolks.

Number 4: Melatonin max. Now common things (common, not everything) that can cause one’s melatonin levels to drop include: 1. Exposure to artificial blue light (especially after the sunset) from sources such as LED lights, your laptop, PC, TV etc 2. Shift work 3. Sodium fluoride 4. Chronic stress 5. Medications such as NSAIDs, beta-blockers, some SSRIs 6. Stimulants (caffeine, nicotine etc) 7. Deficiencies in magnesium, zinc, B6, B12, B9, potassium, calcium that directly or indirectly (through methylation or pineal health for example) affect the production of melatonin (magnesium and B6 for example help with the conversion of tryptophan to melatonin)

Number 3: Cut out alcohol and reduce pointless stress. Stress for example can reduce NK cell activity, antibody production, lymphocyte populations/proliferation and so on.

Number 2: Spend more time in nature. This is not a joke. If you do this, you will notice that you will get sick less often and there are many reasons why this is the case. Here’s one of them in the pictures down below.

Now, let’s talk about certain things we HAVE to do in order to support it. Number 1: Improve your gut health. As stated, since up to 80% of the body’s immune cells can be located in the gut, i believe that a truly healthy gut will do more for us than a new hand sanitizer for example (if we set aside tail events) We can not have a robust immune system that will protect us against viruses for example without a healthy gut. Our gut, makes up 60% of our total immune system so imagine your immune system being dysfunctional by 30-40-50% because of a messed gut. You will inevitably get sick. Now the most practical things that you can implement and will greatly affect your gut health for the better are the following. 1. Avoid herbicides. These things are antibiotics by default and constant exposure to them, will inevitably alter our gut microbiome for the worse. 2. No tap water. 3. Do not eat when stressed. 4. Chew your food very well. 5. Do not “fast” by drinking black coffee. 6. Avoid A1 dairy. 7. Do use eat grains as your primary carbohydrate source. You can have them, but not in every single meal. 8. Avoid non-sprouted nuts and seeds. 9. Get rid of bad fats such as canola oil, soybean oil, cottonseed oil etc in case you have not already. 10. Do not exercise intensely on an empty stomach. 11. Do not underestimate how irritating certain supplement additives can be so do not use 900 supplements every single day. 12. Get enough bioavailable protein. 13. Avoid eating too many raw vegetables. 14. Avoid hybridized corn. 15. Prioritize unheated honey over sugar. 16. Get enough B vitamins, potassium, magnesium, vitamin K and zinc. 17. Walk throughout the day. 18. Focus more on amino acids such as taurine and glycine from sources such as quality low fat sea food. 19. Do not use NSAIDs if you don’t have to. 20. Quit alcohol. 21. Ditch highly processed foods that will inevitably be full of things such as high fructose corn syrup, inorganic iron and artificial colorings. 22. Eat some bitter foods. 23. Eat some pre and probiotic rich foods

Here’s a basic breakdown of these. Your bone marrow produces 500 billion blood cells daily, including red blood cells for oxygen transport, platelets for clotting, and white blood cells for immune defense. Key players are hematopoietic stem cells (HSCs), cytokines like IL-3 and GM-CSF, and a nutrient-rich microenvironment. You can support this part with folate which is essential for DNA synthesis and rapid cell division in HSCs plus deficiency causes megaloblastic anemia and halts white blood cell production. B12 that works with folate in the methionine cycle to prevent hyperhomocysteinemia, which damages HSC niche and triggers apoptosis. Retinol that maintains the bone marrow stromal cell niche and prevents squamous metaplasia of supportive fibroblasts. Silica that strengthens the collagen matrix housing marrow, improving HSC anchorage and cytokine signaling. The thymus is a bilobed organ in your chest that filters and monitors your blood content and produces + trains the white blood cells called T-lymphocytes (key for adaptive immunity). Note: Peak size is 70–80 g in adolescence and by age 60, less than 5 g functional tissue Hormonal imbalances and nutritional deficiencies harm the thymus quite a lot. Zinc for example binds thymulin nonapeptide, vitamin D increases TSLP and Treg generation, HGH is crucial for thymic mass. White blood cells. White blood cells are made in our bone marrow, are part of the lymphatic system and move through blood and tissue throughout your body, looking for foreign invaders (microbes) such as bacteria, viruses, parasites and fungi. When they find them, they launch an immune attack. They include lymphocytes and many other types of immune cells. Antibodies help the body to fight microbes or the toxins (poisons) they produce. They do this by recognizing substances called antigens on the surface of the microbe, or in the chemicals they produce, which mark the microbe or toxin as being foreign. The antibodies then mark these antigens for destruction. The complement system is made up of proteins whose actions complement the work done by antibodies The lymphatic system is a network of delicate tubes throughout the body. Some of the main roles of the lymphatic system are to: -Manage the fluid levels in the body -React to bacteria -Deal with cancer cells -Deal with cell products that otherwise would result in disease or disorders -Absorbs some of the fats in our diet from the intestine. The spleen is a blood-filtering organ that removes microbes and destroys old or damaged red blood cells It also makes disease-fighting components of the immune system (including antibodies and lymphocytes). Now if we set the skin aside, your gut is the largest immune organ (houses 70–80% of immune cells_. Key structures are Peyer’s patches for antigen sampling, lamina propria with effector T-cells and plasma cells, intraepithelial lymphocytes as first responders, Paneth cells secreting defensins and lysozyme.

Now here are some general steps you can take to support your immune system while gaining a basic understanding of it. First and foremost, when we read the words “immune system”, it should be somewhat obvious that we are talking about a network of organs, tissues, special cells and so on that all work together instead of just “one thing”. The main parts of the immune system are the: ● Bone marrow ● White blood cells ● Thymus ● Antibodies ● Complement system ● Lymphatic system ● Spleen ● Skin

4. Human Herpesvirus 6 (HHV-6) Very common latent herpesvirus that reactivates under stress or immune suppression. Mechanisms in ME/CFS: Infects and damages glial cells and neurons. Causes chronic low-grade neuroinflammation. Impairs mitochondrial function directly. Often co-reactivates with EBV. Many ME/CFS specialists consider HHV-6 reactivation one of the more treatable contributors in certain patients. 5. Enteroviruses (Coxsackie, Echovirus) Strongly linked to historical ME/CFS outbreaks. Mechanisms: Can persist in muscle, brain, and gut tissue as non-cytolytic (non-killing) infections. Cause ongoing low-grade muscle inflammation and mitochondrial damage. Trigger persistent immune activation without obvious acute symptoms. Particularly associated with muscle pain, weakness, and exercise intolerance. 6. Cytomegalovirus (CMV) Another herpesvirus that stays latent in the body. Mechanisms: Chronic low-level reactivation in immune-compromised or stressed individuals. Drives sustained T-cell exhaustion and inflammatory cytokine production. Contributes to immune senescence (accelerated immune system aging). Often seen together with EBV or HHV-6 in ME/CFS patients.

3. Parvovirus B19 Causes “slapped cheek” disease in children, but in adults it can trigger prolonged fatigue and arthritis-like symptoms. Mechanisms: Infects erythroid progenitor cells → can cause persistent low-level infection. Triggers production of autoantibodies and immune complexes. Induces chronic inflammation, especially in joints and muscles. Associated with elevated TNF-α and IL-6. A subset of patients develop classic ME/CFS-like illness that can last years.