Bread&Butter
Iron
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Welcome!
Bread&Butter here, I hope you are all well, today we will discuss healthmaxxing - how to do it and its significant impact on your appearance.
Table of contents:
- Intro - why do any of this?
- Mastering the main pillars of health
- Sleep, Exercise, Diet, Breathing, Emotions
- Balancing aminos & minerals
- Striving for more collagen and less inflammatory aminos
- Brain Health - IQmaxxing
- What to supplement and what to do
- DHT, T3, and GABAmaxxing
- These are essential to looking good
Key: Explanation (red) & Solutions (blue)
Quick intro:
Why would we do any of this? Our primal desire is to evolve, and as we improve our health, our intelligence and appearance will improve. So if you want to be smarter, healthier, and more attractive, this thread is for you. Today, we'll go over the topics mentioned above (which are all pretty interlinked) to eventually evolve biologically. Sit back, relax, and grab a snack because this is a pretty long thread.
Mastering the main pillars of health
Sleep
This is one of the most overlooked things, high quality/quantity of sleep is essential for longevity, good skin/hair health, maintaining and growing social connections, a less puffy face, and no dark circles, bigger testicles.
How do we fix our sleeping routine?
For starters, we have to fix our circadian rhythm. Start watching the sunrise and sunset, sleep at the same time every day, use blue light-blocking glasses in the evening, or turn your screen orange (f.lux for computers, for iPhones, look here. Androids here).
Secondly, we need to set up the right environment for sleep. Your room needs to be dark and cold, preferably with minimal noise (you could listen to white noise if it helps you fall asleep faster). If you live in a colder country then opening a window should be enough to keep your room cool with enough fresh air, however, if you live in a hotter country then blast the A/C to the coldest temp and hide under a heavy blanket to keep you warmer. If you do not want to open your window (in colder regions) because of mosquitoes or insects then get a mosquito net for your window, it's not optimal to sleep in a stuffy, hot room.
When it comes to the optimal sleeping position, the best one is whichever allows you to fall asleep quickly and comfortably. Many prefer sleeping on their side because it feels more natural and secure. I find side sleeping far more comfortable than lying on my back. To maintain proper spinal alignment, I place a pillow between my knees. There's something about sleeping on my side that makes me feel safer, which could be due to the position protecting my organs. This instinct could well be a defense mechanism, as most animals avoid sleeping directly on their backs, when we sleep, our guards are down so how we're positioned is important for survival. However, if you prefer sleeping on your back, it's recommended to use one moderately thin pillow for your head and another pillow below your knees. This helps maintain the natural curve of your spine and prevents any discomfort or misalignment.
If you cannot fall asleep at night then you should exert yourself during the day (mentally and physically). If you have insomnia then it most likely stems from a GABA issue, so go to that section in the thread to see ways to GABAmaxx.
Exercise
This is essential to health. Exercising consistently along with a proper diet (discussed later on) will make you attractive by improving your skin (sweat out toxins), losing body fat, and putting on more muscle (less fat on your face will unveil your bone structure, giving you hollow cheeks). I've only listed a few of the benefits, but there are hundreds more.
What should I do? Engage in sports (football, basketball), sprinting, swimming, calisthenics, climbing, boxing, even chess (mental).
Obviously, you are not meant to cram in all of those in a single day, however, doing at least one or two of those movements daily will be highly beneficial to your health.
Since we are on the topic of the body, I recommend that you do flexibility routines along with releasing fascia knots (which can be caused by repetitive movements, especially from weightlifting.) How do we release fascia knots? You can use a tennis ball or a foam roller to release these knots, here's a video demonstration. You could also get a full body massage btw.
Diet
The way you eat affects how you look. If you regularly eat unhealthy, processed foods cooked in seed oils, you're likely harming your appearance and overall health. Since we eat every day, it’s important to choose foods that nourish our bodies instead of causing inflammation or disrupting our metabolism. Eating the right foods will provide the nutrients our bodies need to look and feel their best.
What should my diet consist of? Focus on eating foods low in tryptophan and methionine, such as plain, lean muscle meats. Additionally, include foods rich in glycine, proline, and hydroxyproline, like organ meats, tendons, animal skins, red meat with bones, bone broths, stews, and grass-fed bovine gelatin powder.
Are those the only things you should be eating? The answer is no. Generally, you should avoid foods with a long ingredient list and opt for foods that were given to us by nature, e.g., raw dairy, eggs, some vegetables, fruits, and seafood (oysters, salmon, caviar). The best carb imo are potatoes, very popular amongst the Dutch and Irish.
Breathing and Emotions
There are two main things you should focus on with breathing. Breathing through the nose and reducing your breathing rate/volume.
When you breathe out longer than you breathe in and take shallow breaths throughout the day, your body retains more carbon dioxide (CO2). This can lower your blood pH and increase the amount of oxygen in your cells, which can promote growth. One breathing technique you can do is Buteyko breathing. To start, inhale fully through your nose, then exhale fully. Plug your nose and hold it until you need to breathe. Breathe normally for 10-15 seconds, and repeat several times. A higher CO2 tolerance will equate to a higher stress tolerance!
Now let's move on to emotions. We should strive for high dopamine receptivity with minimal serotonin levels. Why?
Understanding Serotonin as the "Slave Hormone" and the Role of Dopamine in Motivation
Serotonin is often referred to as the "happy hormone," but it is also seen as a "slave hormone" that numbs your feelings and keeps you complacent in uncomfortable situations. While it may provide temporary relief during stressful times, excessive serotonin can lead to a sense of false comfort, preventing you from addressing the underlying issues in your life. For instance, it can make someone feel content in a monotonous 9-to-5 job, even if they are not trully fulfilled. To move forward in life and cultivate a sense of motivation, it’s essential to strive for high dopamine levels. Dopamine is the neurotransmitter associated with pleasure, reward, and motivation. Unlike serotonin, which can keep you stuck in a cycle of complacency, dopamine encourages you to pursue goals and seek out new experiences.Why Lowering Serotonin is Important
High levels of serotonin can create a sense of learned helplessness, where you feel trapped in your circumstances and lose hope for a better future. This phenomenon is illustrated in extreme cases, such as the MKUltra project, where individuals are subjected to intense emotional and physical pain, leading to a state of numbness due to elevated serotonin levels. In this state, the mind becomes susceptible to manipulation, and the individual loses their sense of agency. To break free from this cycle, it’s vital to lower serotonin levels and increase dopamine receptivity. Here are some effective ways to decrease serotonin:- Raw Carrots: Eating raw carrots can help reduce serotonin levels and improve gut health. (Peat salad)
- Extra Virgin Olive Oil: This healthy fat can support brain health and reduce inflammation.
- Black Seed Oil: Known for its anti-inflammatory properties, black seed oil can help balance neurotransmitters.
- White Vinegar: Incorporating white vinegar into your diet can help with digestion and lower serotonin.
- Raw Ginger: This powerful root can aid in lowering inflammation and serotonin.
The Path Forward
By focusing on increasing dopamine levels and decreasing serotonin, you can enhance your motivation and drive to achieve your goals. Cut out cheap dopamine (TikTok, video games), it's better to work hard for it and start creating more than consuming. Essentially chase real dopamine, instead of playing video games and trying to make money/ leveling up your character there, start in the real world first lmao. Once you reduce your serotonin levels, your time and energy should be put towards achieving your goals.Balancing Aminos & Minerals
Having a balanced amino acid profile is essential for promoting height and maintaining healthy skin. Amino acids such as glycine and proline play a crucial role in collagen synthesis, which is vital for skin elasticity and overall appearance. Increasing levels of glycine, for example, can significantly boost collagen production, leading to improved skin health, better wound healing, and a youthful complexion in the long run.
You should have more glycine, alanine, proline, and hydroxyproline. Why? By having more of these in your diet you: increase hormones like IGF-1, Triiodothyronine, Testosterone, and DHT, speed up your metabolism and energy production, and improve your sleep. These 4 amino acids are anti-inflammatory and anti-stress while being the building blocks of your cartilage and bones. How do we increase these amino in our bodies? Bone broth or marrow, organs/tendons, jellied meats, chicken feet, or fish head soup. Remember you can always supplement with grass-fed bovine gelatin powder. These amino acids are necessary for collagen synthesis.
On the other hand, we have pro-inflammatory amino acids that degrade collagen: Tryptophan, Cysteine, and methionine. These are typically found in foods such as egg whites, chicken, muscle meat, grains, beans, and soy. You do not necessarily have to stop eating these altogether (tbh you can stop eating soy) but it's best to have a higher intake of foods that are high in glycine and proline content, to create a balance.
Conclusion: your intake of glycine, alanine, proline, and hydroxyproline should be a lot higher than the foods high in tryptophan, cysteine, and methionine.
To mineralize your body, indulge in: oysters, swimming in ocean water, organ meats (liver, heart), raw milk, nettle tea, bee pollen, shellfish, shilajit, seaweeds
Brain health - IQmaxxing
Before trying to IQmaxx, you need to understand that the main pillars of health mentioned above need to be strictly followed, especially sleep and diet.
You have to feed your brain with the correct nutrients, I mentioned this above in the "diet" section, however, I did not mention supplementation of rare foods. For example, rare foods like royal jelly will boost the creation of new brain cells and significantly enhance brain function. Its high antioxidant content helps reduce stress, which in turn supports a healthier central nervous system and can lead to improved intelligence. Similarly, shilajit is a powerful antioxidant that, like royal jelly, is rich in minerals and fulvic acid. This combination helps prevent the buildup of tau proteins, which can contribute to Alzheimer's disease and other brain disorders.
One drink I enjoy from time to time is a mix of methylene blue and birch water. This combination not only gives you over 300 mg of magnesium, but it also contains vitamin C and other nutrients. It helps improve oxygen flow to your tissues, acts as a powerful antioxidant, and improves the balance of NADH and NAD+ in your body. Plus, it can increase the number of mitochondria, which are the energy producers in your cells.
Let’s talk about habits. It’s important to use your brain more actively instead of wasting time on TikTok or other mindless content. We should engage our minds with activities like playing chess, reading books, creating content, solving puzzles, or participating in sports that require strategic thinking. Even practicing math, like counting and problem-solving, can be beneficial. One reason why I created this account here is to create content on self-improvement and health which I'm very passionate about, (also to read and write more).
Let's take a step back to Buteyko breathing. Your brain needs oxygen for proper functioning, in truth, the brain needs oxygen the most out of all your organs. So the more oxygenated your brain cells can be, the better they will function. There are several benefits including better focus/memory, increased creativity, reduced depression and anxiety, and no more brain fog. So we should be doing Buteyko breathing daily for its benefits (5-10 minutes daily).
DHT, T3, and GABAmaxxing
DHT is superior to testosterone because it grows cartilage, tendons, bones, height, brain, and balls. Males with "high testosterone" but lower DHT are shorter, more stressed/anxious, and dumber. Males with higher DHT but lower test are usually taller with a better frame, more calm, and more intelligent. This is because high testosterone could be converted to estrogen instead of DHT through a process called 'aromatization'. (Good Thyroid health is essential for thicker eyelashes and brows. GABA is essential for focus and confidence.)
DHT
DHT, or dihydrotestosterone, is a hormone derived from testosterone that plays a key role in male development, particularly during puberty. It contributes to the growth of facial and body hair, the deepening of the voice, and the development of muscle mass. Beyond these, DHT helps maintain muscle strength, supports libido, and can have positive effects on mood and cognitive function. You may be against DHT because it is the "main driver" of hair loss when in reality, it's not entirely the case. Only when you have high levels of prolactin alongside high levels of DHT, then hair loss will be inevitable. In addition to this, inflammation and stress are big factors that cause hair loss. So if you're balding, practice Buteyko breathing to improve CO2 and your stress tolerance, use a dermastamp 2x a week but apply a mixture of castor oil and beef tallow to regrow/nourish hair follicles.
How do you boost DHT?
- Ensure main pillars of health are being met* (sleep, diet, exercise)
- Start supplementing shilajit and royal jelly (crazy combo)
- Key foods: oysters, liver, eggs, raw dairy and raw honey
- Start sprinting (5 sets of 10 seconds - every 3 days) - (do it under sunlight)
- Start sunning your nuts + apply magnesium chloride solution
- Win fights - start a martial art and dominate (BJJ, Boxing, Kickboxing, etc)
- Increase your boron intake - eat raisins, any other dried fruit
T3 (Triiodothyronine)
T3, or Triiodothyronine, is a crucial hormone responsible for regulating metabolism, energy, heart rate, and even growth. Although synthetic T3 is often used to boost metabolism, it’s not the best solution. Most T3 is produced in the liver from T4, so maintaining liver health is key to naturally increasing T3 levels.
To improve T3 levels:
- Ensure Adequate Bile Production: Consume nutrients like taurine, glycine, phosphatidylcholine, and a balanced intake of minerals (except iron and copper). Incorporate bitter foods like dandelion greens, arugula, and chicory to stimulate bile production. Herbal remedies like Swedish bitters, turmeric, milk thistle, and ginger can also be beneficial. TUDCA (Tauroursodeoxycholic acid) is particularly effective in treating liver conditions like cholestasis.
- Reduce Toxin Exposure: Limit the intake of cooked seafood, avoid overdosing on animal organs, eliminate the use of plastic products, choose organic foods, and minimize exposure to industrial chemicals.
- Clear the Digestive System: Avoid combining foods that are difficult to digest together, such as milk and meat or bone broth and milk. To clear undigested food from your gut, consider short-liquid fasting or gentle laxatives like senna leaf, prune juice, or castor oil.
- Increase Thiol Groups: Boost antioxidants like glutathione, which help bind heavy metals in bile, by consuming glycine, taurine, raw milk, and small doses of alcohol. Supplementing with minerals like silica, molybdenum, manganese, and selenium can also increase thiol groups.
GABA
GABA (Gamma-Aminobutyric Acid) is a neurotransmitter in the brain that helps to calm the nervous system. Think of it as your brain’s natural "chill pill." It works by inhibiting overexcited nerve activity, which can help reduce stress, and anxiety, and promote relaxation. For men, having healthy GABA levels is important because it can improve sleep quality, improve confidence, enhance focus, and reduce the mental and physical effects of stress.
How do we increase GABA levels?
- Short term: Gelatinous foods (including gelatin powder), higher intake of L-theanine and Taurine (Green tea, seafood).
- Long term: Lower breaths per minute (Buteyko breathing), depleting poly-unsaturated fats in your body (cook with tallow or ghee, NO seed oils), decalcifying your pineal gland (Drink raw milk, low tryptophan high glycine diet, sungazing, no fluoride toothpaste).
THANK YOU FOR READING!
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