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Health & Fitness

Diet, Supplements, Vitamins, Wellness

anti-inflammatory nutrients (fight LAs)
Health Hacks

● iodine articles (
● iodine How to Make Lugol’s Iodine.pdf Curiouser2
● iodine Iodine-Dosage-Table.pdf
● iodine iodine-for-nuclear-fallout-mercola.pdf
● iodine More on iodine (AliveNHealthy)
● iodine natural thyroid supplement Dr. Tom Cowan
Iodine: Truth & Lies
iodine (AliveNHealthy)( is found only in very, very small quantities in most foods, unless you eat a lot of seaweed. Iodized salt contains iodine, but that begins evaporating when the package is opened. Sea salt does not contain any iodine; nor do most packaged foods. Many people are deficient in iodine, which increases the risk of thyroid problems, metabolic problems and even the risk of breast cancer. Iodine is important in metabolism, immune system health and brain health. Iodine supplement of about 150 ug (microgram) per day (ideally as droplets) is recommended. Dr Brownstein recommends oral iodine supplements at 25 mg / day. says that more than 1100 micrograms of iodine a day for adults can be dangerous. Iodine needs adequate selenium to function properly.
Iron Toxicity. Top 4 Reasons to Check Your Iron Level, Not Your Cholesterol. Most of Us Need to Donate Blood. Make sure you don't have high iron levels. Most men and postmenopausal women have high iron, largely thanks to so many processed foods being "fortified" with dangerous forms of iron like iron filings, and the fact that your body has no pathway eliminate iron other than blood loss. Stored iron is incredibly damaging to all of your tissues
iron & copper: What Most Doctors Don't Understand. Iron is often viewed as a universal panacea that most people need more of, but nothing could be further from the truth. The reality is that most people have too much iron instead of too little. Further; Iron and copper are highly interdependent and need to be considered together. Low ferritin is rarely indicative of low iron. In most cases, it’s a sign that copper insufficiency is preventing proper iron recycling. The best way to lower excessive iron is to donate blood regularly, as high iron is extremely toxic and destroys health. To raise your copper level, you could use a copper bisglycinate supplement, or eat more foods like grass fed beef liver, bee pollen and whole food vitamin C. Video link: Morley Robbins; Dangers of Copper Deficiency and Iron Overload (1:43:52). Cu-re Your Fatigue by Morley Robbins.pdf
● keto: keytones-travis-christofferson-nutritional-ketosis-mercola.pdf

● Lifespan: Simple Strategies to Help You Live Longer. Video (1:55:00). What's different about people who live beyond 100 years of age? They are actually aging normally while the rest of us are aging at an accelerated rate. Controlling that rate may boil down to a switch inside your body that you can control through your daily activities. Jeff Clement.
Life Regimen overview
● Life Regimen (daily schedule)
● Life Regimen (printable schedule); exercise & protocol details

● melatonin: melatonin detox against 5G (don't use extended release form) is an anti-inflammatory and antioxidant chemical our bodies produce to help regulate the sleep–wake cycle. It also supports the gut lining, which promotes healthy immune function. For health maintenance, take 1 mg of melatonin at bedtime; for active illness take 6-10mg.
● melatonin: The Most Important, Powerful Antioxidant is Melatonin, NOT Glutathione (12:29) Jan 2022. New Information: This video is a summary of an important paper (that blew me away). Learning, brain function, LED, firelight, incandescent light, blue light, vitamin D, disease, benefit of sun, infrared light.
● melatonin: What You Need to Know podcast (01:14:08) Dr Russell Reiter (transcript) In this interview, Russel Reiter, Ph.D. — a world-class expert on melatonin — discusses some of the biological activities and health benefits of this important molecule. With some 1600 papers to his credit, as well as three honorary doctor of medicine1 degrees, he's published more studies on melatonin than anyone else alive.
     "Prior to my interview with Reiter, I certainly knew that limiting carbs and preventing the Warburg effect was important in cancer treatment, but I hadn't realized that one of the metabolic byproducts of acetyl-CoA was needed to produce melatonin. So, being metabolically flexible not only impairs the Warburg effect, but also supplies melatonin to combat the excessive oxidative stress in cancer. This is why I would strongly encourage everyone to regularly engage in these two activities the rest of your life:

First, expose as much of your skin as you can to an hour of sunshine a day around solar noon.

Second, eliminate all seed oils from your diet, as excess seed oils are the primary reason why most people are metabolically inflexible. While the average person's consumption of these oils is around 25% to 30% of total daily calories, it should only be about 1% to 2%." ~ Dr. Mercola

● Metabolic Fitness & Health: Longevity Strategies That May Be Highly Counterproductive: Overall metabolic health ~ we are what we eat. Flying in the face of current mainstream (usually product-sponsored) longevity strategies.
● Muscle Health: How to Best Optimize Your Muscular Health. Two Top Exercises to Master: Live Longer, Be 'Way' Stronger Craving youthful strength as you age? One exercise trumps vigorous activity in slashing mortality rates - and is most effective if you do it at a specific time of the day. The second exercise could even make you strong enough to defeat those half your age in an arm-wrestling contest. Video (1:12:41)

NAD-plus-optimal-health.pdf NAD+ (niacinamide / nicotinamide adenine dinucleotide) is one of the most important biomolecules in your body. NAD is required for every cell of our body to help facilitate energy production. At age 50 we have about half as much NAD as we did at age 20. Niacinamide is the best NAD+ precursor and least expensive way to improve your NAD levels. It is likely because of financial interests that the best NAD precursor is not recommended more frequently. The best single NAD+ precursor is niacinamide (not niacin, NR or NMN). NAD is required for every cell of our body to help facilitate energy production. At age 50 we have about half as much NAD as we did at age 20. (see more on aging & on supplements pg)
● NAD & Niacinamide: Low-Dose Niacinamide Has Striking Antiobesity Effects. A precursor to NAD+, Niacinamide eliminated obesity in an animal study while increasing lean mass. These powerful anti-obesity effects can be had for less than a penny a day, which is why you probably haven't heard of it.
Nitric Oxide N-O (13:04) Nitric Oxice is an incredible molecule. It is the spark of life, it is the source of vascular health by interfacing between the blood and the endothelial cells. By the age of 60, we are producing only 15% N-O that we did when age 20. It can reverse what is going on in the medical profession. Some professionals and athletes say, if they took only one supplement, it would be this one. N-O helps support healthy blood pressure, cholesterol, circulation, helps open blood vessels, oxidize blood, heal wounds, divide cells, build muscle, release hormones and regulate blood pressure. Supplements to take that convert into N-O are: L-Arginine; and L-Citrulline which converts into L-Arginine. For building muscle, a dose should be taken 30-60 min before and right after a workout. For GH stimulation, to burn fat, increase muscle growth and improve cell repair, take a dose before bedtime. Take dose in morning for energy increase. A 6g (6000mg) dose during day activates the N-O production inside your body. Do not take it with juice, or within half an hour before/ after a meal. L-Arginine should be taken continuously for 2-3 months. The recommended range is between 2-30 grams / day, starting out low & slow. A dose of 5-6 grams can then be taken 2-3 times / day. After you take it for 2-3 months, rest for 2 months before resuming it again for the next 2-3 months cycle. If you overdose, side-effects are diarrhea, nausea or weakness.
● nutrition censored: DrWright-CensoredNutrition.pdf (24 pgs)
Omega 3; why you need to take Krill Oil supplement (video)

   • Paul Saladino interviews Georgi Dinkov Dec 20, 2022 Animal-based diet, they jump down the rabbit hole on a myriad of topics, including the distinction between table sugar and high-fructose corn syrup, how starch damages the gut, polyunsaturated fatty acids, sunlight, emfs and more.
   • Paul Saladino interviews Georgi Dinkov Jan 31, 2023 Is animal-based the optimal human diet? Serotonin and the dangers of SSRIs, the downfalls of over-exercise, all about gut health, how to tell if your metabolism is working well, other tools to optimize your overall health, and much more.
   • Paul Saladino interviews Georgi Dinkov Apr 11, 2023 Is fasting worth it? Fasting isn't always science; it's often twisted propaganda. In fact, less food can sometimes promote chronic inflammation. Studies have found restricting this amino acid to 2 milligrams per kilogram is what it really takes to slim your waistline and live longer.
   • Paul Saladino's Heart and Soil blog

● Probiotics: Should You Take Probiotics if You Must Take Antibiotics? They did studies on the standard advice of taking probiotics after antibiotics, and what they found is that probiotics actually delayed recovery of the gut microbiome. Whereas, when left alone, gut microbiome repaired back to normal within 3 weeks. Spore-based probiotics however, do not contain any live Bacillus strains, only its spores. As a consequence of this, they are not affected by antibiotics and may be able to reestablish your gut microbiome more effectively than probiotics, taken with an antibiotic. Probiotics confer some instant benefit to healthy people (not on antibiotics), but the benefit is typically low level, fleeting & temporary. To get the benefits of probiotics without the drawbacks, consider adding more traditionally fermented and cultured foods to your diet — whether you're taking antibiotics or not. Your diet is a major if not primary microbiome influencer, and fermented foods are well-known to support and optimize your gut flora. It's also a far less expensive strategy than taking a probiotic supplement, and if you eat a variety of fermented or cultured foods, you'll expose yourself to a wide variety of beneficial bacteria, and typically at far higher amounts than what you'll find in any given probiotic supplement. Mercola, 2018, reprint 2023.

● sitting: standing-benefits-mercola.pdf
sitting, standing, moving, video (59:59), SRT video (3:50)
● sleep — Why You Need It and 50 Ways to Improve It
● sleep: Lack of Sleep Can Cancel the Benefits of Exercise. If you intend to live a long and healthy life, you must make sleep a priority. In Mercola's interview (1:26:24) with Dr. Stasha Gominak, neurologist and sleep coach, who found that proper sleep is dependent on a healthy gut micromiome which is dependent on Vitamin D (a crucial component required to make acetyl choline, a neurotransmitter that allows you to get “paralyzed” so that deep sleep can occur) and on B vitamins which also needed by the brain and play an important role in sleep. Her clients were often young healthy mothers, not getting enough deep and REM sleep. She recognized an intimate relationship between the ability of a healthy gut microbiome to produce B vitamins and optimal vitamin D levels. To optimize her patients' gut microbiome, she recommends a vitamin D level above 40 ng/mL and taking a B50 or B100 supplement for three months to help restore a healthy microbiome and produce ideal amounts of B vitamins.
● sleep: Military Method for Falling Asleep in Two Minutes; Say goodbye to insomnia. This method boasts a 96% effectiveness rate, and it only takes two minutes of your time to implement it. If you've tried everything under the sun to fall asleep quickly and stay asleep during the night, you'll appreciate the simplicity and speed at which this has been shown to work.
● sleep: LAN-light-at-night-health-effects.pdf
● sleep: Deep Sleep Is Important for Emotional Resilience; stress, health
sleep-toolkit-mercola-huberman.pdf; video
● sleep & snoring: Can Snoring Be Dangerous? Snoring can be a normal, albeit annoying, part of a regular night's sleep. Or it can be a sign of a common condition that often goes undiagnosed - that can lead to life-threatening complications if left untreated. Joy Moeller interview (1:04:11)
Sleep Apnea; a Better Alternative Than CPAP? According to the inventor of the CPAP, the machine was never intended to be a lifelong solution, yet the majority of users rely on it night after night for their sleep apnea. Could there be a better way to address the condition that actually corrects its root cause, as opposed to just treating its symptoms? Video link.
● supplements: 13 Hidden Nutrient Deficiencies You Don't Dare Ignore. If you wait until the symptoms show, you could be in deep trouble. These 13 nutrients are essential for your health and for preventing numerous diseases including diabetes, heart disease and malignancies: vitamins D, omega-3 fats, vitamin K2, magnesium, vitamins A, B12, C and E, iodine, niacinamide, glycine, choline and coenzyme Q10.

Vitamins vs Big Pharma: Interview with Gretchen DeBeau. Just 14 mega corporations — many of them drug companies — now own more than 100 of the most popular supplement brands on the market. This monopoly over the supplement industry gives drug companies enormous regulatory influence. The drug industry and the U.S. Food and Drug Administration can ban supplements by reclassifying them as drugs.
● vitamins: Bioidentical Vitamins.pdf
● vitD: vitamin-d-magnesium-deficiency-mercola.pdf
● vitamins: Vitamins-Dosages.pdf

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