Practical skincare
A holistic guide for taking care of your skin
Written by George @Helios_Movement
Practical skincare @Helios_Movement
Contents
Focus on the inside first: Page 3
The guidelines of a proper diet: Page 5
Basic meal plan structure: Page 10
Carbohydrates and acne: Page 13
Optimizing glucose metabolism: Page 14
Addressing unbound iron: Page 25
Address gut health: Page 29
Holistic skin care and hygiene: Page 41
Example of a holistic skin care routine: Page 44
Synthetic fibers and acne: Page 46
Sunlight exposure: Page 47
How to tackle dry skin once and for all: Page 48
Industrial toxins: Page 52
Detoxing: Page 57
Addressing estrogen: Page 60
Fixing deficiencies: Page 65
Balancing minerals: Page 74
How to heal from accutane’s side effects: Page 80
Practical skincare @Helios_Movement
Focus on the inside first
In this guide i will share with you the most practical and impactful steps that you can
take in order to immediately improve the health of your skin while also trying to give
you a few insights in terms of what harms and what promotes the health of your skin
in general.
It is a short version of what i teach clients and to this day i have not had a single
person not positively respond to what i am about to show you.
Your skin is an extremely complex system and improving its health will require a holistic
solution.
Skin problems need to be understood and not masked since they are signs of
underlying health issues that if left unaddressed will cause bigger problems in the near
future.
Skin problems are common nowadays but this does not make them normal.
Issues such as acne, eczema, dry skin, cellulite and even dandruff, are very common
but they are signs that certain factors need to be addressed since whether we like it or
not, our skin is a reflection of our overall health.
Now unfortunately, most people resonate words such as “skincare” and phrases such as
“how to properly take care of your skin”, with all sorts of unnecessary and toxic lotions
that have been popularized over the last decades.
The things that you put on your skin do in fact matter and can help your skin issues.
This is why we will discuss topical solutions as well on this program.
But a healthy skin is achieved from the inside out first.
So first of all, we will need to take a look at what you consume on a regular basis for two
reasons.
Number 1: Every cell in our body is made out of the things we eat and so our skin will be
as well. So, if you ingest garbage, your skin will be made out of garbage. As simple as
that.
Number 2: The more toxins you ingest in your body, the worst the health of your skin will
be.
Practical skincare @Helios_Movement
Our body is constantly releasing toxins through our skin and depending on the
substance, even up to 80-90% of detoxification can take place through the skin.
So a lot of toxins equals a lot of skin problems.
This is why especially severe types of acne seem to happen “all of a sudden”.
The person has accumulated so many toxins that his body can’t take it anymore.
Which is also why people with seemingly good skin a lot of times can still have a
toxic burden inside of them.
Now i will go as far as saying the following:
If, your diet looks like the standard american diet and you dont have skin problems,
your detoxification pathways are fucked and this is not something that you should
happy about.
These foods are so toxic that getting a pimple is 100 times more preferable than the
damage that they can cause in your organs and your body knows this.
That being said, let’s discuss these.
First, let’s start with the diet.
The ideal diet is different for everyone.
One size fits all solutions when it comes to diet, don’t address the individual's past
dietary habits, the foods that his parents were raised on and the medication he and his
parents took, so even though they can benefit a lot of people, they will still miss certain
aspects.
It’s just how it is. I do not know you so all i can do is to provide you with the best
guidelines that i’ve found to this day and have worked time after time after time.
So now let’s mention some specific dietary rules that will benefit most if not all people.
Practical skincare @Helios_Movement
The guidelines of a proper diet
1. Avoid all industrial polyunsaturated vegetable oils which are made out of things such
as safflower, sunflower, soy, corn, canola, cottonseed and in general cheap oils that are
widely spread nowadays.
2. Avoid all fish oils.
3. Avoid fatty fish (except the occasional sardines) and pork unless you can afford the
highest quality of them and then you should only consume them maybe 2-3 times per
month.
4. The only fat sources that you are allowed to consume for the next 8-16 weeks are the
following:
-Coconut oil (both raw and for cooking)
-Extra virgin olive oil (raw)
-Free range egg yolks
-The fat of fresh quality meats (this means no deli or cured meats)
-Cold pressed blackseed oil (raw)
-Cold pressed red palm oil (raw)
-Cold pressed palm kernel oil (raw)
-Grass fed tallow (mainly for cooking)
The fat sources that you can add after this period are:
-Raw dairy (if you get raw cheeses they have to be unsalted (there is nothing wrong with
sea salt, the problem is that most farms even if they sell raw dairy they’ll use cheap salts
that are often fortified with iron and don’t even know it)
-(Some) unsalted grass fed cheeses
5. Avoid high fructose corn syrup.
6. Avoid all hybridized grains (you are allowed to have some homemade spelt bread but
only after 3-4 months of following the program).
7. Avoid all canned foods (they leak aluminum).
8. Avoid all protein, collagen, amino acid, pre workout and in general powders filled with
toxins.
Practical skincare @Helios_Movement
9. Avoid the long term usage of synthetic vitamins and never supplement iron, vitamin A,
beta carotene and large doses of zinc or minerals in general.
10. Avoid corn.
11. Avoid lentils and peas.
12. Avoid raw cruciferous vegetables.
13. Always slow cook your green in animal fats.
14. Always shop for quality organ meats (if your budget is tight, it is 10 times better to
shop for quality organs than it would be to shop for organic spinach for example).
15. Make sure that your diet has a balanced amino acid profile.
This can be achieved by having more meat on the bone, soups, grass fed gelatin,
organic bone marrow, supplemental glycine once in a while (do not pair glycine with
foods that are high in calcium (dairy mainly) and consume small doses of it (1 gram)
throughout the day instead of a big dose before bed which is often recommended) and
avoiding protein powders.
16. Avoid poor quality dairy.
The only dairy that you are allowed to consume are raw dairy and quality cheeses that
were mentioned above and these only after 8-16 weeks of implementing the principles
inside of this program.
17. Avoid seeds and nuts unless they are soaked or/and sprouted and this only a few
times per month.
If you choose to eat raw nuts or seeds, you will be consuming enzyme inhibitors, tannins
and phytic acid*
18. Avoid pink salts (most are pink even if they are labeled as “Himalayan” because they
are fortified with inorganic iron) and stick to sea salt.
19. Do not use a microwave.
20. Do not eat or store your food in plastic containers.
21. Do not drink, cook or shower in fluoridated water.
22. Avoid all artificial sweeteners and food additives.
Practical skincare @Helios_Movement
23. Shop local/organic fruits and vegetables if you can and if you can’t, always peel the
skin off and wash them with a 1:1 ACV/water mix (obviously rinse this off after a couple
of minutes).
24. Avoid eating out as much as possible.
25. Do not practice veganism.
26. Avoid the overconsumption of lean meats unless you are going to pair them with
bone marrow or grass fed gelatin since consumption of protein without the cofactors that
occur in animal fats will lead to deficiencies mainly in the fat soluble vitamins.
27. Always read the labels on packaged foods.
It does not matter if you think that they are single ingredient items.
There is canola oil in dried fruit, artificial sweeteners in coconut water and xanthan gum
in cheeses.
28. Do not practice a vegetarian or seafood diet.
29. The carb amount that you are allowed to consume depends heavily on your light
environment.
This means that if it’s summer time, you can/should consume more seasonal
carbohydrates than when you do in the winter.
30. Minimize the consumption of caffeine and tea.
31. Minimize the consumption of alcohol.
32. Avoid the mindless consumption of commonly recommended medications such as
antacids and NSAIDs.
33. Do not use aluminum and non-stick cookware.
34. Avoid the overconsumption of liquids (if you need to use the bathroom every hour,
you are overdoing it).
35. Avoid phytoestrogens.
37. Avoid root vegetables in powdered forms such as maca.
38. Avoid nightshades.
Practical skincare @Helios_Movement
39. Incorporate the following foods (most people can add more, these are just the
safest options) in order to get the key vitamins and minerals:
-Organic organ meats which are crucial for B vitamins, copper, enzymes and vitamin A.
Do not over do it. 200 grams in total are enough for most people.
-Berries or camu camu and acerola cherries if you can afford them for vitamin C.
Just do not pair foods high in iron (beed, bison, lamb, elk and so on) with foods high in
vitamin C since this will increase the oxidative burden of iron.
-Meat on the bone for bioavailable protein, zinc (unless we are talking about chicken),
selenium, B vitamins and amino acids.
-EVOO or cold pressed red palm oil for bioavailable vitamin E.
-Cold pressed blackseed oil (too many benefits to mention).
-Free range egg yolks for B vitamins, choline and selenium.
-Raw dairy and especially raw goat’s butter and raw goat’s cheeses after the first 8-16
weeks of the program mainly for vitamin K and calcium.
-Oysters for zinc, selenium and more minerals.
-Brewer’s yeast for B1 and B2 (do not use daily (2-4 times/week are enough for most
people) and do not use it for more than 2 months at a time).
-Coconut water for electrolytes.
-Pumpkin, squash, apricots, mangos and peaches for bioavailable carotenes.
Do not over do it since carotenes increase the body’s needs for vitamin A.
-Naturally carbonated sparkling water.
-White rice (rinsed very well) and preferably organic in order to get enough calories.
-Unheated honey for enzymes and trace minerals.
-Organic bone marrow for quality fats.
-Coconut oil for quality fats.
Practical skincare @Helios_Movement
-Seasonal fruit (in moderation) in order to help the body retain minerals.
-Sea salt for sodium.
-Olives.
-Ginger for tea in order to help digestion (do not over do it).
-Mushrooms.
-Some maple syrup for manganese and a low iron source of copper.
-Bee pollen but only if you can find glyphosate free.
Otherwise, it will destroy your stomach.
-Seasonal organic apples with the skin off to support the gut lining and increase the
excretion of things such as aluminum.
-The occasional consumption of organic spinach slowly cooked in animal fats (this
lowers the anti-nutrient content of the spinach) for the crucial vitamin K1.
Practical skincare @Helios_Movement
Basic meal plan structure
A typical day diet wise for the first 8-16 weeks for a person who is trying to heal skin
issues would look something like this:
For breakfast he or she could consume 2-4 eggs boiled or cooked in coconut oil with a
side of fruit such as berries, sauteed mushrooms and perhaps unheated honey or maple
syrup and glyphosate free bee pollen.
For lunch most days a bone in piece of meat from things such as quality chicken, lamb,
goat or beef paired with a side of carbs such as rice or potatoes (do not overeat on
them, eat until you are 70-80% full) and in 2 or 3 of these lunches (may need to go
higher for some but that is depended on the individual) a portion of apricots, peaches
pumpkin or squash, a small dose of magnesium (just 50-100mg) in case that you are
having a piece of meat that is very high in iron in order to prevent the excess absorption
of iron, you can also use turmeric in case that you can find a quality one which is not
contaminated with heavy metals.
You can also add some vegetables such as zucchinis.
For the rest of the days, for lunch you can have some quality organ meats (given that
your vitamin D levels and other fat soluble vitamins are not low) with the rest of the stuff
that were mentioned.
For dinner, you can try things such as soups, oysters, a quality local white fish in case
that you can find one or bone-in meats again with a side of carbs such as potatoes or
rice and fruit (the type of fruit will depend on which protein source you choose. Did you
choose something low in iron? Then preferably consume a fruit high in vitamin C. Did
you consume something high in iron? Then preferably consume something low in
vitamin C).
For snacks you can add things such as meat with fruit and maybe a side of gelatin or
bone marrow.
Blackseed oil is preferred to be consumed as a dressing in a carrot salad.
You will basically need either 1 medium size carrot or 2 small ones which you will peel
off and cut into small pieces (you can not grind them), add some sea salt, coconut oil,
black seed oil and you will consume it in between meals every other day. No less no
more.
Practical skincare @Helios_Movement
All carotenes put the demands for vitamin A on overdrive, but some way more than
others, so the regular consumption of things such as carrots has side effects which are
often not talked about.
In general, you do not want to overdo it with any single food since sooner or later it will
create some kind of imbalance.
Even meat. 80% of carnivores in the 6 year time mark if not less (this time frame is
based on the cycle of hair growth) start to lose their hair and/or experience a massive
increase in white hair.
So, avoid the over consumption of a single thing and find harmony in balance.
Now after the first 8-16 weeks you can add things such as raw dairy and occasionally
homemade spelt bread in the plan as well.
Every other food choice is heavily dependent on the individual’s context.
Note: The preferable type of raw dairy will come from goat.
Make sure to not consume raw milk too close to meals since it can dilute the stomach
acid and thus mess with your digestion and promote the growth of harmful bacteria.
The supplementation routine will heavily depend on which issue the person wants to
improve so you have to read the entire program.
But here are some safe options.
If you struggle with acne, supplements that can help include: lactoferrin, blackseed oil in
case that you consider this a supplement (just make sure to not pair lactoferrin and
blackseed oil in the same meal), the short term use (3 weeks) of low dose thiamine and
low dose taurine and activated charcoal before heading to bed (do not take any
medications or supplements 2 hours prior of consuming activated charcoal).
If you struggle with wrinkles, dry skin and premature aging, supplements that can help
include: glycine (do not pair it with a food high in calcium), whole food vitamin C (not
ascorbic acid but whole food vitamin C such as camu camu powder), niacinamide, the
short term use of low dose copper and MK7 (due to its half life it’s best to be consumed
every other day or 2-3 times/week).
If you struggle with dandruff, supplements that can help include: glycine, thiamine, kelp
(do not over, take it every other day and do not use it for more than 2 weeks at a time)
and blackseed oil.
Practical skincare @Helios_Movement
If you struggle with cellulite, supplements that can help include: glycine, whole food
vitamin C, niacinamide and bromelain.
If you struggle with eczema, supplements that can help include: quercetin, antihistamine
medications are safe to use once in a while, activated charcoal 1-2 times per week
before bed (not on back to back days), chamomile extract (or very strong chamomile tea
by using the flowers and not tea bags) and low dose biotin.
These are the safest supplements that i have found for eczema, every other supplement
depends on the individual.
For a better understanding on how to use time and pair supplements, you can check the
supplement guide (the supplement guide that was in the pre-order is not the same as
the one after the release).
Practical skincare @Helios_Movement
Carbohydrates and acne
As you saw, carbohydrates are recommended in this program even though a lot of
people recommend otherwise for people with skin issues, why is that?
Well these people are still focused on symptom management and not treating the root
cause.
By this i mean that carbohydrates can 100% exacerbate skin issues.
Now, hold on.
This does mean that carbs CAUSE skin issues if you are not one of these weird
“pro-metabolic” people who consume 700 grams of sugar per day.
What this means is that since carbs increase the metabolic activity of the individual, they
also increase: a) the activity of certain detoxification pathways and can thus exacerbate,
not cause if you are consuming them within reason, but exacerbate skin issues and b)
they increase the demand of nutrients and since most people nowadays are severely
malnourished, this can worsen the health of someone’s skin.
You need carbs. Without carbs, your body will 100% take a hit in things such as the
health of your thyroid, sleep, adrenals, Leydig cells, immune system, brain function and
liver among other things.
The problem is not carbs, the problem, well problems, are malnutrition, a suboptimal
glucose metabolism and the accumulation of toxins.
So what can you do if you for example break out every time that you consume even 1
blueberry since a lot of people with acne have this problem which is also one of the
reasons why low carb diets are so popular?
Well, the first steps will be to focus on optimizing glucose metabolism and addressing
unbound iron which are the next parts of this program.
Practical skincare @Helios_Movement
Optimizing glucose metabolism
If you’ve been following me for a while, you know that i put a lot of focus on optimizing
one’s glucose metabolism.
So here’s the basis of it.
First of all, glycogen is the stored form of glucose that’s made up of many connected
glucose molecules.
Glucose is our main source of energy and comes from carbohydrates.
When our bodies don’t immediately need glucose from the food you eat for energy, it
stores glucose primarily in our liver(*), muscles(**), kidneys and intestines.
This stored glycogen then is used as an immediate energy source (the body’s preferred
fuel) and provides energy to the brain and red blood cells.
Our bodies create glycogen from glucose through a process called glycogenesis (the
body breaks down glycogen for use through a process called glycogenolysis).
Glycogen and glucose are related to how your body uses its main source of energy from
carbohydrates, but they have different functions.
We get glucose from carbohydrates in the food we eat and it’s the primary source of
energy for our brains which have a constant requirement for glucose.
Now glycogen comes from your body digesting these carbohydrates and turning them
into glucose so it can use it for fuel.
So, glycogen is the stored form of glucose.
(*)Our bodies mainly use the stored glycogen in our liver to help regulate blood glucose
(sugar) levels with the hormones glucagon and insulin.
The glycogen stores in the liver also help with exercise.
At the start of exercise, your liver begins breaking down glycogen to maintain blood
glucose levels as your working muscles use it for energy.
However, your muscles primarily use their own glycogen stores to function.
(**)Muscle glycogen serves mainly as a source of metabolic fuel for your muscles and if
your muscles relied on glucose from your bloodstream for this energy, your body would
quickly run out of glucose so the body stores 3/4 of your total glycogen in all of your
skeletal muscles.
Practical skincare @Helios_Movement
Now let’s see how you can optimize your glucose metabolism.
These will be named as priority 1, 2, 3, 4, 5 and so on, but all of them are of equal
importance.
So the first priority is to stop the consumption of inferior fats (canola oil, sunflower oil,
fish oil, corn oil, soybean oil and so on) and limit the consumption of PUFAs.
PUFAs are a bigger cause for diabetes than sugar and we’re obviously not crazy at all
for stating that.
It’s not rocket science if you understand that the consumption of inferior fats destroys
our ability to metabolize carbs in general.
They cause oxidative destruction of mitochondria which oxidize carbohydrates for
energy.
PUFA metabolites (leukotrienes) are so damaging for our health that they can even
trigger Type 1 diabetes which is an autoimmune condition (the beta-cells of the
pancreas get attacked by the immune system and over time this leads to their
destruction and inability to produce insulin).
Cutting out these inferior fats and replacing them with the sources that you saw at the
first part of this program (coconut oil, EVOO, blackseed oil, occasional red palm oil and
so on) is a crucial step to restoring proper sugar (sugar is a broad term, it does not
mean literally sugar) oxidation since the presence of PUFAs also inhibits the kynurenine
pathway.
The kynurenine pathway is a metabolic pathway leading to the production of
nicotinamide adenine dinucleotide (NAD+) and prolonged disequilibrium of NAD+
metabolism results in every metabolic disease possible.
NAD’s function in the body is to shuttle electrons from processes which obtain energy
from food to those which then use that energy.
In simple terms, this pathway promotes the proper metabolism of carbohydrates and the
most important vitamin for this pathway is the NAD precursor niacinamide (B3).
Practical skincare @Helios_Movement
The second priority for optimizing glucose metabolism is not going low carb (it might be
going lower carb) but replenishing B vitamins and magnesium.
These two are crucial for the citric acid cycle and deficiencies in them (which are not
uncommon) are enough to cause severe metabolic problems.
Carbs have been demonized for way too long and a low carb diet does nothing for
addressing the above serious deficiencies most of the time.
Carbs are not the problem, suboptimal ability to metabolize carbs is the problem.
Carb intolerance is a sign that our ability to oxidize carbohydrates needs improvement,
and not that carbohydrates are bad, which will only end up exacerbating the problem
since carbohydrate deficiency decreases the body’s ability to respond to stress and thus
increases the severity of the effects of such stress upon organs and metabolic
pathways.
So it is the ability to metabolize carbs, not carbs themselves which is responsible for
carb related health problems.
If you ever went zero carb, you know the horrific withdrawals that carb restriction can
lead to.
Why is that?
Well our body can not run efficiently without carbohydrates.
Many people when they go zero carb find themselves experiencing panic attacks and
even being unable to breathe for example as a result of chronic low carb dieting.
This. Is. Not. Normal. And there’s no reason to be in ketosis for more than 4 weeks per
year for 99.9999% of people and this even might be too much for some.
Of course, ketosis can be a great short term tool, but short term, not long term.
Now the number 1 sign of suboptimal glucose metabolism is constant sugar cravings
since this signs an inappropriate metabolism of carbs once they are digested.
Practical skincare @Helios_Movement
If one’s glucose metabolism is healthy, carb cravings do not occur often during the day
since carbs are directed first toward storage as glycogen (which is designed to
constantly release small amounts of glucose into the bloodstream between meals to
sustain blood glucose levels) and then the production of energy.
B vitamins are involved in the enzymatic processes which run cellular respiration, and a
deficiency of the important ones can interrupt the process.
Thiamine (B1), riboflavin (B2), niacinamide (B3) and biotin (B7), are all crucial for proper
carb metabolism and without them the body reverts to anaerobic metabolism rather than
aerobic (carbs are metabolized into lactic acid instead of CO2).
There is a three part formula for replenishing these nutrients.
First of all, a person must heal his gut (we cover this in a next chapter and prioritize
animal protein which is rich in B vitamins (given that he will not ignore the importance of
balancing the amino acid profile and will add things such as bone marrow, bone broth
and even grass fed collagen or glycine).
Second of all, it might be useful to supplement with:
1) Magnesium glycinate (you can daily).
2) A small dose (⅓ of the recommended dose) of vitamin B2 if your gut is not in optimal
condition or brewer’s yeast if it is 3 times a week and especially if you don’t get enough
sunlight where you live.
3) Thiamine (3-4 times per week).
4) Niacinamide (3 times per week).
5) Biotin (3 times per week) for 2-4 weeks.
Do not supplement B vitamins for more than 6 weeks, especially niacin, never
supplement a B complex and never consume synthetic B6 (most of the time is just a
cheap additive (reason why it is in so many soft drinks) that will damage your liver.
Practical skincare @Helios_Movement
B vitamins should be supplemented in the morning with a good meal and with post
sunlight exposure.
An important note also is that since B vitamins which must be consumed with carbs will
increase the metabolic rate, you need to make sure you have enough vitamin A in your
system so the biweekly 100 grams of beef liver or weekly 200 grams should not be
neglected.
Third, he should get rid of the supplements and maintain proper amounts of vitamins
and minerals through the proper diet (basically follow the diet that was presented to
you).
The third priority for optimizing glucose metabolism is vitamin D levels.
Vitamin D is technically a hormone.
The symptoms of vitamin D deficiency vary from extreme fatigue, high blood pressure,
mood swings, bone loss, insulin resistance, dry skin and low testosterone.
Vitamin D can help someone :
-Prevent autoimmune diseases
-Prevent muscle waste
-Improve steroid driven hair loss
-Treat depression
-Improve insulin resistance and type 2 diabetes
-Improve low testosterone
-Improve calcium absorption
-Support the immune system
-Fight allergies
-Improve skin conditions
Vitamin D3 is best created when UV light from the sun hits your skin.
Practical skincare @Helios_Movement
So sunlight is obviously important for vitamin D production, BUT this can get inhibited by
5 main things:
1)Lack of cholesterol
2)Lack of zinc
3)Lack of B12
4)Lack of electrolytes, minerals and trace minerals
5)Lack of antioxidants
So by following the diet that this program promotes, you will address these 5 factors as
well.
Depending on where you live, 20-60 minutes of sunlight exposure are enough in order
to get enough vitamin D.
Are vitamin D supplements an option?
First, in order to consume any vitamin D supplement you should know your blood levels
of vitamin D first.
If your levels are above 45 or 50, do not use one.
Then in case that you do want to use one, you should make sure that your diet is
balanced when it comes to all of the other fat soluble vitamins, you should only consume
vitamin D supplements in a liquid form only, not exceed 3.000IUs (yes, just 3.000IUs)
and also not use it every day.
The fourth priority for optimizing glucose metabolism is the right amount of resistance
training.
Muscles use glucose at a phenomenal level (muscle tissue uses the vast majority of
glucose).
Resistance training for only 30 minutes for 3 times a week, has been shown to improve
glucose tolerance, whole-body insulin sensitivity and exercise-induced improvements in
insulin sensitivity have also been linked to enhancements in metabolic pathways
responsible for glucose utilization.
Practical skincare @Helios_Movement
Lifting for 2- 4 days a week for 45 minutes by using compound movements, not going
under the 5 rep range and taking long rest periods (from 2-3 up to even 7 minutes
depending on the movement), will be more beneficial.
The fifth priority is to lower blue light and proper meal timing.
A light deficiency directly inhibits mitochondria and this harms glucose metabolism.
This is why your light environment is so important when it comes to the amount of carbs
that you can consume and utilize.
One of the big reasons that we are sick, depressed, anxious, diabetic, have wild food
cravings and our eyesight is getting pretty bad, is artificial blue light.
Blue light exists in nature and has many benefits for our well being.
But the downsides of blue light in nature are balanced by the red light that also exists in
nature (this is the reason why a lot of blue light blocking glasses can be red-ish).
This obviously is not the case for artificial blue light.
You have all the downside without the upside. You have all the stimulation that’s causing
you insomnia, heart problems, diabetes, ages you, messes up your dopamine and
serotonin without any upside.
Just one night of moderate blue light exposure increases next-morning insulin
resistance.
Just one night.
Blue light messes up with your insulin response without you consuming a single calorie.
It’s no wonder also why the people who work night shifts are depressed, fat, diabetic,
irritable and have heart problems.
They spent years of their lives under the most toxic light known to man.
Blue light will also destroy antimicrobial fatty acids that are on your skin which will lead
to faster skin aging, acne and the exacerbation of all skin conditions.
So, here’s the main lesson.
Practical skincare @Helios_Movement
If you want an optimal glucose metabolism, you should expose yourself to as little
artificial blue light as you can at night, while you also: a) start wearing blue light blocking
glasses and block the blue light on your phone, tablet and computer by using blue light
blocking programs, b) spend as much time in outside as you can and c) try not to each
too much after the sun is down (under blue light).
The sixth priority is to get enough sleep each night.
Sleep deprivation and sleep disorders have profound anti metabolic effects and a single
night of insomnia is enough to short term decrease the metabolic rate by 25%.....
So let’s see how you can optimize your sleep in 12 steps that i’ve used and mentioned
over and over.
Step 1: Wake up between 6 and 8 A.M if you can.
Step 2: Do not look at any artificial light as soon as you wake up, have a glass of filtered
water, a pinch of sea salt and either go for a walk around the block, or do some
breathing exercises from your balcony.
If you can, sun gaze for a few seconds as well.
Step 3: Eat something that includes animal protein, salt, fruit and some saturated fats.
You will see a lot of breakfast ideas soon.
Eating breakfast is crucial. I can not tell you how many clients had severe insomnia
simply because they skipped breakfast and had black coffee instead.
A combination popularized by the fitness industry which has led to thousands of people
suffering from adrenal fatigue.
People today “fast” with poor quality espresso to the point of developing IBS, not to
mention the rise of cortisol and adrenaline which further damages their metabolic health.
Also short-term fasting reduces blood melatonin levels by even up to 30% in some
cases so if you are experiencing insomnia or improper sleep, ask yourself if you are
skipping breakfast.
Step 4: Do not check any electronic devices if you don’t HAVE to.
Practical skincare @Helios_Movement
Yes, blue light exposure in the morning is important for a regulated circadian rhythm,
BUT, a combination of red light and blue light (the way natural light exists) should be the
first thing stimulating your photoreceptors and not man made blue light.
If you want to take this a step further, keep in mind that this is optional and not
necessary, exposing yourself first thing in the morning to red light from a red light device
will speed up the process of resetting your circadian rhythm even further.
Step 5: Either eliminate or minimize your caffeine consumption to 1 cup before 11 A.M
either consumed with a meal or with fats, some carbs and protein.
Is caffeine that bad for sleep? Yes it is.
If you are a regular coffee drinker you haven’t slept well in years.
Caffeine binds to adenosine receptors (adenosine creates a pressure to sleep) making it
impossible for your sleep cycles to be optimal.
If your liver is fine you will be able to process caffeine just fine, but this does not mean
that caffeine’s side effects are limited to sleep problems.
Otherwise you wouldn’t be feeling intense withdrawals every time you cut it out.
It is a fact that since most people today have never taken anything close to a break from
caffeine, that their health will be massively benefited from it and their productivity long
term as well.
Step 6: a) workout without burning yourself out and b) workout as early in the day as
you can.
A common cause for sleep problems is over training which is surprisingly quite common
to the people who are regular gym goers.
You do not need to train for 5 hours. You are raising your cortisol and adrenaline levels
way too much in order not to face sleep problems.
Step 7: Make time to expose your skin to the sun a little after sunrise, for a brief period
mid day and a few minutes before sunset with the additional grounding (do not neglect
grounding during the day, it will massively improve your sleep, recovery and reduce the
oxidative burden).
Even 30 minutes in total can massively help you.
Step 8: Block the blue light on your devices and wear blue light blocking glasses.
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Step 9: Stop working 2-3 before bed time (more if possible).
Step 10: Get done eating dinner 3 hours before bed and have a fruit + protein snack 45
minutes to 1 hour pre bed.
Melatonin peaks around 12AM- 1AM so the ideal time to go to sleep would be 10-10:30.
Melatonin optimization should never be neglected since it is an antioxidant even more
powerful than glutathione and suboptimal melatonin regulation will result in severe
catabolism of the nervous system.
One of the best things that you can do for your nervous system and your productivity, is
to make sure that you are sleeping when 12A.M arrives.
Step 11: Turn the WiFi off (it is important to limit nnEMF exposure especially when
sleeping) and unplug every unnecessary device.
The only time i used a sleep measuring device was to measure the effects of WiFi on
sleep and they are intense.
They affect REM sleep very heavily.
Step 12: Make your room as dark as possible, lower the light or light candles (melatonin
is produced in response to darkness, so trying to sleep in a room which bombards you
with blue light, will obviously lead to suboptimal sleep), unplug every unnecessary
electronic device, have some magnesium, optional taurine and chamomile tea while
you read a fiction book. Also make sure to avoid naps after 3P.M.
How many hours should you sleep per night?
The equivalent of 6 sleep cycles which is 8.5-9 hours on heavy work and workout days
but you can do 7.5 on rest days.
Last but not least, one more crucial nutrient for glucose metabolism is vitamin K2 since
the pancreas has high levels of K2 and when K2 is deficient insulin resistance peaks.
So a short term supplementation with even MK7 every other day or less due to its half
life, could be beneficial for optimizing glucose metabolism unless you have issues with
your mast cells (this will be addressed in the gut healing part) and in that case you
should stick to vitamin K2 sources such as beef liver, chicken liver and free range egg
yolks.
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Vitamin K2 is also an electron carrier so it results in more efficient ATP production and
mitochondrial health.
High bioavailable sources of vitamin K2 are:
-Raw dairy (especially cheeses and butter).
-Beef liver
-Chicken liver
-Egg yolks
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Addressing unbound iron
Reducing excess iron will help someone with all sorts of niche health areas such as heal
cancer, hair loss, acne, eczema, insomnia, ED, chronic fatigue, liver disease,
hypothyroidism, infertility, dark circles, low testosterone, gut problems, nnEMF related
problems and a million other health issues.
Unbound iron is an underlying cause in a lot of the health problems that people are
experiencing nowadays but a neglected cause unfortunately most of the time.
But what unbound iron even is and why does it matter so much?
Unbound (or free) iron is iron that is not bound by proteins such as lactoferrin, ferritin
and transferrin.
Now when iron is present in its free form, it becomes extremely damaging for our health
since it is a catalyst for the formation of hydroxyl radicals from reduced forms of O2.
To put it as simply as we can, unbound iron is a “pro-oxidant” and one of the most
powerful ones that exist.
Unbound iron also nourishes harmful bacteria and is one of the most neglected causes
for gut issues.
So the problem is not iron itself exactly when it’s presented in its free form which can be
determined by measuring UIBC (unbound iron binding capacity).
Nowadays it is impossible for someone to not struggle with unbound iron.
Here's why:
1)99.999% of the products which contain wheat are fortified with inorganic iron.
2)A lot of our moms were given iron formulas by doctors.
3)A lot of people were fed baby formulas that were also fortified with inorganic iron.
4)Most of us were not fed (and maybe still not consume) enough of the nutrients that
regulate iron.
5)Heavy metals work synergistically when it comes to certain tissues. So even tattoos or
fillings can lead to issues with unbound iron.
6)Iron accumulates, a LOT.
7)We live in an estrogenic society (estrogen and iron work synergistically).
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But what about anemia?
Doesn’t an anemic person need to consume more iron or iron supplements?
The short answer is no.
Anemia in 99% of the cases is not actually caused by a lack of iron in the diet but a
deficit of the vitamins and nutrients which are involved in the metabolism of iron with the
most common ones being:
1)Vitamin A
2)Riboflavin
3)Biotin
4)Vitamin D
5)Vitamin C
6)Copper
all of which are required to keep iron in a biologically soluble state.
So, if you struggle with anemia, focus on getting enough of these nutrients first.
If you are not a child, you need very little iron to maintain health and obviously not the
kind of raw metal shavings which are added to iron fortified foods such as common
wheat.
Unbound iron can destroy your entire metabolism like nothing else, it is highly unstable
unless properly bound and buffered by some specific proteins.
So what can we do about unbound iron?
First of all be patient since regulating iron homeostasis can take up to a year and this
illustrates that iron homeostasis is not something to be taken lightly.
Step 1: Stop consuming iron fortified foods (avoid all grains), stop consuming foods
extremely high in iron every day (3/week are enough) and when you do have food high
in iron, do not pair them with foods high in vitamin C, season them with some turmeric
and you might also want to consume a very small dose (50-100mg) of magnesium as
well.
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Step 2: Combat free radical activity through dietary antioxidants, quitting smoking,
getting enough copper and selenium and grounding.
Unbound iron puts a lot of oxidative burden on the body which in turn oxidizes anything
from tissues, to enzymes, to fats, to some specific vitamins, fats.
Step 3: Add blackseed oil in your diet since it is the only natural antibiotic (antibiotics are
useful under this context since they bind to iron preventing it being used by bacteria)
that will not harm the friendly bacteria.
Step 4: Start adding in your diet the following foods: pineapple, carrots, squash,
pumpkin and cooked garlic/onions/broccoli since sulfur strongly binds to excess iron.
Step 5: Consider supplementing with 200-500mg of vitamin C that is coming from whole
foods and 50-100mg of thiamine for up to 4 weeks 3-5 days of the week, since both of
these is crucial for iron regulation and the excretion of any extra iron through the skin
and urine (if you have too much unbound iron and supplement thiamine, you might find
that you smell bad after about 45-90 minutes of consuming it (the same implies with
things such as onions and if you break out (not in hives, a couple of pimples) when you
consume onions or thiamine, you have a lot of unbound iron stored in your tissues).
Vitamin C will help remove iron that is stored in the tissues and prevent it from oxidizing.
Step 6: The weekly oysters should take care of any zinc deficiency that might be present
and cause an iron excess.
Step 7: Consider supplementing a low dose of riboflavin (B2) since it can prevent
pathogenic bacteria from using iron.
Step 8: Biweekly beef liver since vitamin A stimulates the release of iron that is stored in
the tissues.
Step 9: No alcohol for 4-12 weeks since alcohol stimulates the increased uptake of iron
by tissues.
Step 10: Always make sure to consume enough of nutrients that regulate iron.
These are:
1)Zinc
2)Copper
3)All of the fat soluble vitamins (A,K,E,D)
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4)Vitamin C
5)Thiamine
6)Riboflavin
7)Biotin
8)Manganese
Step 11: Lower estrogen
Iron and estrogen work synergistically so an estrogen excess will lead to more unbound
iron.
In order to lower estrogen, avoid PUFAs, xenoestrogens (phytoestrogens, herbicides,
pesticides etc included), get once again enough fat soluble vitamins and saturated fats
from sources such as coconut oil.
Step 12: Targeted supplementation
The safest supplements in order to address unbound iron are:
1)Thiamine
2)Lactoferrin
3)Magnesium
4)Activated charcoal 1-2/week (not with taken with other supplements or medications)
5)Zeolites (occasionally (1-2/week) and mainly for silicon)
Practical skincare @Helios_Movement
Addressing gut health
The gut microbiome greatly affects the skin microbiome.
Gut health is the foundation of good health in general since every biological process
depends on the gut.
Food is first digested in the stomach and small (or upper) intestine where we absorb as
much nutrient potential as possible to prevent competition with bacterial species further
down, which consume the same nutrients as we do, and the remainder which we cannot
metabolize is carried on to the farm in the lower intestine.
In order to avoid skin issues which stem from gut problems, you will need:
0) The proper stomach acid levels (HCL) and healthy digestive enzymes.
1) Daily deep and restful sleep which we addressed.
2) Daily sunlight exposure and the proper vitamin D levels which we addressed.
3) Movement.
4) Addressing bacterial overgrowth.
So let’s see these one by one.
On stomach acid and digestive enzymes
We will start with stomach acid since this is the number 1 cause for the most common
digestive issues (heartburn being one of them which is not caused by too much stomach
acid).
The typical signs of low stomach acid production are:
•Bloating
•Fatigue
•Brain fog
•Gas after a meal
•Leaky gut
•Low B12 levels
•Undigested food in stool
•Heartburn
Stomach acid production is first of all dependent on the amount of animal protein and
sea salt that’s coming from one’s diet since HCL consists of hydrogen and chloride.
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Besides this, animal protein is high in zinc and B vitamins which are used up by the
stomach cells to produce HCL.
Now there are three main problems with B vitamins.
The first one is that they are depleted very easily especially when someone is under
stress or fasting chronically.
The second one is that 80% of the population (in the US) is estimated to suffer from
some form of candida, SIBO or H.pylori which all deplete B vitamins.
The third and last problem is that they are extremely sensitive to heat and since in the
modern world we tend to overcook everything, we further decrease the amount of B
vitamins in foods.
So the first step in order to make sure we will not face low stomach acid issues is
to have a diet which includes:
1.Some raw free range egg yolks (not whites, raw egg whites destroy our stomach and
deplete us of biotin).
The key word is “some”.
You don’t want your entire diet to be made out of raw foods.
After a certain point, raw animal foods will not heal your gut but destroy it by feeding
pathogenic bacteria.
2.Some raw oysters or shellfish if oysters are not possible.
3.Medium cooked red meat (you can try stuff such as tartare as well once in a while)
balanced with bone marrow on the side.
4.Sea salt (not himalayan pink salt (it is fortified with inorganic iron which we discuss in
detail later) or any other type of salt).
The second step of gut healing is addressing B12 in specific.
Besides stomach acid secretion, other substances like intrinsic factor (IF) are also
secreted in the lining of the stomach.
This IF has its use in absorbing vitamin B12 further down in the small intestine.
I usually suggest 2 strategies for fixing B12 deficiency in people who also want to
heal their gut.
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Strategy 1: 30-60 grams of organic beef liver 3 times a week for 2-3 weeks straight
and then 200 grams every 7-10 days.
The “organic” part is important. The beef liver you will find in most supermarkets will
100% damage your health through excess iron and heavy metals.
If you can find liver from a local small farm though, this can usually be a good
replacement as well.
Just make sure to spice it up with some turmeric and black pepper in order to prevent
some iron from being absorbed and since you will not be consuming liver daily, you will
not have to worry about turmeric lowering your DHT.
Strategy 2: Supplementing with 500μg of B12 every other day for 10 days and then
2 times a week.
I think that short term supplementation will actually help a lot of people.
Just do not over consume B12 (the 1000μg dose most B12 supplements contain is too
much for most people).
Now when it comes to zinc, the right amount of zinc is critical to intestinal health.
For example, daily supplementary therapy with 75 mg elemental zinc (note: 75mg of
zinc are too much for some people and will lead to severe nausea) has been shown to
cause a significant reduction in the increased intestinal permeability of CD patients in
clinical remission.
But zinc supplementation should always be a short term insurance policy and not
something standar (very few supplements should be a standard in one’s nutrition plan to
begin with).
Zinc is a mineral so crucial for our gut health that when we consume too little or too
much of it the intestinal barrier literally falls apart.
So it’s no wonder why people with a zinc deficiency experience gut problems and
serious ones.
Zinc supplement can also be a problem long term since zinc depletes manganese very
fast.
In nature, every food that’s high in zinc is high in B vitamins or selenium as well and this
prevents manganese from being depleted.
Practical skincare @Helios_Movement
This is of course not the case for supplements and this is one more reason why we
should avoid them long term.
Another thing that is crucial for a healthy gut is the proper eating speed and chewing
your food.
Chewing stimulates stomach acid and digestive enzymes.
So if you are already facing problems with low stomach acid, not chewing your food is
causing you way more harm than you might think.
So try to eat as slow as you can in order to help digestive enzymes.
This step is crucial but very often neglected and without the proper chewing speed,
recovering from low stomach acid production can take a very long time.
Note: If you are a fast compulsive eater by the way, chances are that you’re facing some
kind of microbial overgrowth (main cause low stomach acid) and you should add in your
diet blackseed oil and other antimicrobial things such as oregano oil which we will later
mention.
Stomach acid production is dependent on zinc and B vitamins as we said, so a
deficiency in these which is very common can also cause a deficiency in stomach acid.
Any diet plan in this program will take care of both and if you want to supplement B
vitamins, re-read the previous module.
Side note: Common symptoms of a B vitamin deficiency are:
1)Chronic fatigue
2)Inability to concentrate
3)Sensitivity to sunlight (skin, not retina)
4)IBS
5)Insomnia
6)Epilepsy
7)Thinning hair (different than hair loss)
8)Dermatitis
9)High PTH + LDL
10)Anemia
11)Migraines
12)Apathy
Other things that cause low stomach acid and you should avoid are:
• Food additives
• Artificial sweeteners
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• PUFAs
• Grains
• Legumes
• Alcohol
• Caffeine
• Poor quality dairy
• NSAIDs
• Tap water
• Oxalates
• Phytoestrogens
• Nuts and seeds
• Not the proper carb:protein:fat ratio for the individual’s blood type
• A ton of supplements
• Plastic/BPA
• Not enough bioavailable calcium
• A deficiency in fat soluble vitamins and not enough dietary cholesterol
• Poor sleep
• Excessive serotonin
Now there are many ways to get rid of excessive serotonin but not many if your gut
health is not optimal.
Here are the safest ways to get rid of excessive serotonin if your gut health is not
optimal.
1) Glycine
Glycine mitigates the excessive tryptophan (a serotonin agonist) that comes from a lot of
animal products and basically aids serotonin clearance.
2) Another one is supplementing ginkgo biloba (not with niacin) which can normalize
elevated catecholamine and lowers serotonin since it has opposite effects of serotonin
(it increases blood flow to the brain (serotonin reduces it)).
3) Just 2 free range whole eggs a day for the choline benefits.
Choline increases dopamine receptor densities and can even ameliorate memory
impairment. 2 eggs a day provide all the choline you will need for the day.
4) Do not fast excessively (daily omad, 16:8, 18:6 and 20:4 styles of intermittent
fasting).
Dopamine deficiency which can affect serotonin excess sometimes occurs when people
are extremely stressed because adrenaline is actually made from dopamine.
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If you’re a fasting maniac, you’re obviously pumping adrenaline like a maniac and this
should be avoided.
5)Eat a macronutrient balanced dinner.
At night when we are asleep adrenaline is expressed in order to release glycogen from
tissue storage to keep our organs and metabolism running.
If you don’t have any food in your system the adrenaline will lead to all shorts of messes
which will result in again, dopamine deficiency.
6)Mandatory weekly oysters.
A promoter of adrenaline excess is zinc deficiency.
So never forget to eat your weekly serving of oysters.
7)Try a low dose (50-100mg) of thiamine (B1).
Most people are thiamine deficient (both due to the lack of dietary thiamine but also a
compromised gut) and a deficiency in thiamine increases serotonin production.
Now a common cause for gut issues in general is unbound iron which we previously
discussed in this program.
Unbound iron results in all sorts of trouble when it comes to gut health since it not only
feeds very effectively pathogenic species but it also kills beneficial ones.
Unbound iron contributes to illnesses through the promotion of bacteria and viruses
which need iron in order to replicate.
This alters our microbiota and feeds pathogenic species of bacteria which excrete toxic
compounds that destroy our internal organs.
So implement everything that you read about unbound iron if you want to heal your gut.
Now if you live a sedentary lifestyle and expect to have a healthy gut, forget it.
It is impossible.
All of us need to move if we want a healthy gut since movement stimulates gastric fluids.
So if you have trouble digesting your food, besides removing the wrong things from your
diet and adding the right ones, a 5-10 minute walk post meal can severely help your
digestion and is highly recommended.
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Addressing pathogens, SIBO and candida the right way
Histamine and bacteria overgrowth
Most approaches when it comes to addressing bacteria overgrowth fail for a variety of
reasons but one very common is that they do not address histamine and mast cells.
Not only that, but a lot of times when people blame things such as a flaky scalp on
candida for example, they fail to understand that the underlying cause could very
possibly be a histamine reaction.
Otherwise why do a good portion of the people who supplement flush niacin (niacin
supplementation is a complicated topic that will be addressed later), experience severe
flaky and dry skin on their scalp even within minutes of supplementing niacin?
This is for example also why many people’s guts have such horrific reactions when it
comes to eating foods such as spinach.
Spinach, if it’s slow cooked in animal fats and is not overconsumed, can actually greatly
help a lot of people’s gut since vitamin K will address the excessive oxygen in the gut
that things such as unbound iron can create.
The problem is not spinach per say, the problem is that spinach is very very high in
histamines.
Histamine is a molecule produced in our bodies by decarboxylation of the amino acid
histidine.
It is distributed throughout all tissues but it is particularly concentrated in the skin. lungs
and GI tract.
Histamine is generated and stored within granules in mast cells (*) located within the
tissues basophils and eosinophils circulating in the blood and enterochromaffin-like cells
located in the stomach lining.
(*)A mast cell is a type of white blood cell and is found in connective tissues throughout
your body. Mast cells help your immune system function properly and normally help
protect us from disease.
Mast cells are key components in the inflammatory response as they can be activated to
release a wide variety of inflammatory mediators, by many different antigens including
allergens, pathogens and physiological mediators.
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Mast cells synthesize and secrete histamine, proteases, prostaglandin D2,
leukotrienes, heparin and a variety of cytokines.
Mast cells play an important role in how the immune system responds to certain bacteria
and parasites and they help control other types of immune responses.
Histamine intolerance (something very common in people with skin and gut issues) is a
condition in which your body cannot degrade high amounts of histamine due to
inadequate levels of enzymes called diamine oxidase.
Histamine intolerance can also cause sleep problems, thyroid issues and hair loss
besides gut and skin issues.
Histamine intolerance is not something that you have to carry around for a lifetime in
case we are not talking about serious allergies.
But why do we care about histamines when it comes to gut health?
It’s because bacteria produce histamines.
Bacteria are able to synthesize and secrete histamine so if you increase the histamine
responses through diet and lifestyle, you will be feeding these bacteria without even
knowing it.
So the first step is to minimize the histamine response.
Here’s how we are going to do this.
Step 1: Avoid all of the following foods for 4-12 weeks
1) No kefir
2) No cheeses (especially parmesan)
3) No canned foods
4) No chocolate
5) No soy
6) No nuts
7) No mustard
8) No tomatoes
9) No cured meats
10) No dried fruit
11) No preservatives
12) No additives
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13) No bananas
14) No yogurt
15) No kimchi
16) No kombucha
17) No coffee
18) No vinegar, (especially the ones with the mother)
19) No sourdough
20) No alcohol.
Also avoid too much olive oil.
Step 2: Also avoid histamine liberators(*) such as cabbage and too much stress.
(*)Histamine liberators are things that trigger the release of the body's existing
histamine.
Do your best to minimize stress since the more cortisol you have, the more histamine
reaction you have.
Note:This is why antihistamines make a lot of people sleepy and make them sleep a lot.
It’s because they were running on cortisol and adrenaline.
Step 3: Only eat freshly cooked meals.
When foods sit, the bacteria break down histidine into histamine.
Step 4: Add foods that stabilize mast cells (how antihistamine drugs work).
These include:
●
●
●
●
●
Chamomile
Turmeric
Ginger
Apples (skin off in order to avoid the pesticides and herbicides)
Peaches (skin off)
Step 5: Add mast cell inhibitors
The best natural solutions are :
1)Quercetin
Quercetin inhibits the mast cells and stabilizes cortisol.
Quercetin is fat soluble so you’ll need to consume it with a fatty meal in order to
increase the absorption.
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Quercetin has a half life of 2 hours, so after the first 2 days that you’ll take it once in
order to see if you have some negative reaction to it, you’re going to up it to 3 times a
day.
Note: Yes, low levels of zinc can lead to a histamine intolerance since the zinc chelator
N,N,N′,N′-tetrakis(2-pyridylmethyl)ethylenediamine (TPEN) inhibits the release of
histamine, the production of cytokines, and the secretion of lipid mediators in mast cells
but remember what we said about zinc supplements.
2)A teaspoon of black cumin seed oil 2 times a day with meals.
Black cumin seed oil has great antihistamine effects and is one of the most studied
natural remedies that has been utilized for its medicinal properties for over two thousand
years.
Blackseed oil is superior to all other natural anti microbiotics for one more reason.
When things such as oregano oil wipe out all pathogenic microorganisms (this includes
the good strains of bacteria as well), black cumin seed oil attacks the pathogenic and
spoilage bacteria but not good strains such as lactobacillus.
Addressing SIBO
SIBO or small intestinal bacterial overgrowth is a condition that marks an abundance of
bad bacteria in the small intestine causing bloating and all kinds of digestive distress
besides malabsorption of nutrients.
Tips to beat SIBO
Go and test your vitamin B12 levels, if they are not very high and you experience a lot of
fatigue, supplement a small dose (250μγ) of B12 every other day for even up to 4 weeks
since a B12 deficiency is probably the most influential cause of SIBO.
Your diet can only include: coconut oil, EVOO, blackseed oil, free range eggs, meat, sea
salt, some turmeric, black pepper, white fish, organ meats, low GI fruits, some bone
marrow or grass fed gelatin and some bone broth rice.
You can supplement with now food’s candida support (it’s a good supplement for SIBO
also) 3-5 days a week for a couple of weeks. Then take a 1-2 week mandatory break.
Binders such as apple pectin and activated charcoal will also help you.
Also do not even think about training in a fasted state since it will increase gut
permeability and allow endotoxins to enter into the circulation.
In the case of SIBO, taking digestive enzymes with meals can help you as well.
Mastic gum can also be a good tool but do not start with it.
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Short term thiamine supplementation (with some fruit) can also greatly help since
thiamine stimulates the oxidation of carbohydrate for energy which results in the
production of CO2 which in turn binds and detoxifies ammonia.
Zinc and C02 also become depleted by high levels of ammonia so always keep fruit and
oysters in your diet.
B3 supplementation, performed the way that you will read later in this lesson, is also a
very powerful tool for SIBO.
Note: Eating quality intestines will of course also help you heal intestines in case you
can find quality ones. Obviously, cook the intestines.
Candida
Candida overgrowth is a yeast infection that usually leads to digestive and skin
problems besides the typical intense brain fog.
You should eliminate grains, PUFAs, sugar, artificial sweeteners, fermented foods, ALL
dairy products and you should basically do a: meat, eggs, (some) white fish, low GI fruit,
you can have in moderation some types of honey such as raw honey and manuka
honey for methylglyoxal (an antibacterial compound), blackseed oil, coconut oil, (some)
organ meats and (some) rice.
In both cases (sibo and candida) address unbound iron as you will see in the heavy
metal detox part.
Bacteria also require sufficient environmental methionine to grow, this means that after
you have taken a break from any foods that might be triggering histamine for a few
weeks, adding bone marrow, grass fed gelatin and glycine, could greatly help you heal
your gut.
Candida also can harvest calcium from food or even our tissues to buffer itself against
things like histatin as well as stomach acid.
In order to improve this problem, plenty of sunshine, vitamins K1, K2 and B12 (from
whole foods, the supplementation must always be short term) are crucial.
And again, short term thiamine supplementation (with some fruit) can also help since
thiamine stimulates the oxidation of carbohydrate for energy which results in the
production of CO2 which in turn binds and detoxifies ammonia.
Last but not least, a secret weapon against pathogens is organic kelp.
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Organic kelp cured my own dandruff in 4 days many years ago.
Now iodine supplementation can be helpful but very tricky in any way shape or form.
In order to properly supplement iodine, first make sure to have enough selenium (an
iodine excess can be resolved with selenium), then only consume as organic kelp and
for not more than a couple of weeks at a time.
We cycle a lot of iodine so please do not over do it.
Practical skincare @Helios_Movement
Holistic skin care and hygiene
Our skin is a sponge which absorbs anything that we put on it very fast
This is one reason why many drugs are administered through application on the skin.
So the things that we put on our skin matter, a lot, and It does not matter if we put these
things on our hands, back, face, hair or head in general.
If a liquid or cream touches your skin, it will partly be absorbed by it no matter which the
particular surface might be.
This is one of the reasons why women with fancy skin care routines (one of them, not an
end all be all) have worse skin than men who do not even have a skin care routine
whatsoever even though they also eat healthier a lot of the time.
It’s because our skin has a minimal level of protection against the things that we put on it
and most of these end up in our bloodstream.
So your skin care could be a cause of acne and a serious one.
Now here’s some natural alternatives to the most commonly used toxic skin care and
hygiene products.
Moisturizers: Aloe vera, grass fed tallow, honey balm, raw goat’s butter
Topical acne treatments: Aspirin, zinc, sulfur soap followed by a moisturizer (do not over
do this, 2 days a week are enough), red light (do not over do it if the device has lots of
infrared light), early sunlight.
Solutions to fade marks and improve wrinkles: Iodine, unpasteurized apple cider vinegar
(make a 1:3 ACV:Filtered water mix, pour it into a spray bottle and use it on your skin for
1-5 minutes) rinse it off and follow with by grass fed tallow moisturizer, aloe vera gel with
a few drops of organic lemon, daily jade roller (disinfect it before every use with iodine,
ACV or even alcohol (obviously wash it off before using it), light dermarolling
(0.20-0.25mm), potato juice, fermented milk (weird but it works for a lot of people) and
topical pineapple (do not leave for more than a couple of minutes) followed by a
moisturizer.
Eczema/psoriasis: Activated charcoal paste (1-2 times per week), grass fed beef tallow
and raw honey mix, honey balm.
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Deodorants: A mix of raw coconut oil and a few drops of lemon juice (you do not need
much, at all), sea water spray, mineral water spray, magnesium roll ons.
Air fresheners and fragrances: Essential oils.
Toothpaste: 10 tablespoons of coconut oil, 50 drops of liquid magnesium, 10 drops of
trace minerals, some xylitol and calcium powder (not too much, 1 teaspoon tops).
Facial cleanser: Coconut oil, cold water, raw milk, and very occasionally milk soap, black
sea soap, sulfur soap and iodine.
Toners: Coconut water, magnesium water, chamomile tea.
Masks: Activated charcoal, clay, black sea soap mask.
Mouthwash: Coconut oil, aloe vera, mix of 10 tablespoons of coconut oil
50 drops of liquid magnesium and 10 drops of trace minerals (do not use all of it at once
obviously).
Hair wash: Eggs, occasionally iodine, caffeine, cold water, raw goat’s milk.
How to wash your hair with eggs:
- Crack 1 free range egg in a small bowl.
- Stir.
- Apply the mix to dry hair.
- Wait 3-5 minutes.
- Rinse with cold water.
After shave: Ice cubes roll outs, aloe vera.
Hand cleaner: ACV, baking soda, olive oil soap, occasionally iodine.
Soap: Milk soap, olive oil soap, chamomile soap, African black soap, black sea soap
and aleppo soap.
Hair styling: Sea salt spray, natural oils (jojoba oil, rosemary oil, coconut oil), actual
pomades, clay and wax.
House cleaning products (use gloves): Hot water, ACV, baking soda, lemon, pure
alcohol (wash it off).
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Sunburn: Topical caffeine, egg whites, raw animal fats, cold aloe vera gel, cold raw
cream, rub an organic tomato on the area, cold raw goat’s milk.
Exfoliation: Sea salt.
Teeth whitening: Activated charcoal, aluminum free baking soda (do not over do it).
Laundry detergents: Meliora laundry powder, olive oil soap, ritha, shikakai.
Sunscreen: Mineral based (usually zinc) sunscreen.
Massage oils/creams: Coconut oil
Muscle relaxant creams: Epsom salt baths
Creams and topical solutions for ingrown hair: Given that a person is not shaving against
the grain and his skin is not severely dry, topical iodine and balancing the
glycine:methionine ratio will greatly help for this.
Shaving creams: Raw milk, vitamin E, cocoa butter, coconut oil.
Post tattoo creams: Raw milk, raw cream, grass fed tallow, cocoa butter, shea butter, aloe
vera.
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Example of a holistic skin care routine
Morning routine
-Brush your teeth with one of the toothpaste recipes and use the mouthwash in case
that you want to.
-Massage your face with a jade roller.
-Apply topical aspirin for 5-10 minutes in the affected areas in case that you have acne.
-Rub it off (don’t wash it off, simply take a dry cloth, and gently remove the aspirin)
-Apply some aloe vera gel, coconut oil or one of the moisturizers that you read about (do
not overdo it).
-Take a shower with lukewarm/cold water and use only the hygiene products that we
mentioned.
-Dry your skin and apply (if you) want a moisturizer with 100% natural ingredients.
-Apply any of the deodorants that were mentioned.
-For your hair you can use anything from the things that we mentioned.
In case you have severely oily skin you can gently wash your face with a sulfur soap
once a week and with a black sea soap once per week.
Evening routine
-Once per week perform the hot bath that you will read in the detox part of the program
alongside instead of taking a shower, while leaving an egg white mask in your face, then
doing a lukewarm/cold shower to rinse everything off and use a moisturizer at the end.
-Once per week perform the hot bath, but this time while leaving an activated charcoal
mask in your face, then doing a lukewarm/cold shower to rinse everything off and use a
moisturizer at the end.
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-Once per week make some potato juice (you don’t need much) and apply it on your
skin first thing. Let it get absorbed, hop on the shower and use one of the moisturizers
afterwards.
-Two-three times per week get in a sauna and immediately rinse off the sweat with
lukewarm water and apply some moisturizer after the entire process.
Ideally, on these days you want to also do an epsom salt bath.
-Change your sheets and pillow cases every 3 days and use fibers only made out of
cotton. They don’t have to be organic cotton if you can not afford them, but they have to
be made out of cotton. More reasons why in second.
-If you are going to use a derma rolling device, use a light (0.20mm) or medium (0.5mm)
needle length one (anything more than that requires an aesthetician or plastic surgeon),
roll once every 10-20 days, followed by the immediate topical use of either chamomile
tea or mineral water and a moisturizer.
Do not over do it with derma rolling.
You should never damage your skin more than it can recover from and you should never
derma roll and expose yourself to sunlight immediately afterwards.
Ideally you want to dermaroll late in the evening and also use a mineral based
sunscreen the next day. Even a couple of rolls out at each area will be enough for a lot
of people.
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Synthetic fibers and acne
The clothes we wear matter for our health more than we might want to think since our
entire body is in direct contact with them.
Polyester for example increases miscarriages in women and reduces male fertility at a
scary rate.
Many people for example have developed acne in their back, arms and chest, simply
because they work out in toxic materials.
When you work out, your pores will open (it does not matter if you sweat or not, when
your body’s temperature increases through physical exercise, your pores will open) and
some of the PETROLEUM particles will slightly get absorbed by it.
I mean your skin severely breaking out in that case in order to prevent these particles
from further entering your body and damaging your organs is a pretty effective
mechanism.
They also damage your lungs since small fragments of them are inhaled can even
trigger allergies.
All synthetic fibers are being absorbed by our skin so things such as our clothes and
bed sheets, affect our skin and overall health.
Cheap clothes from shops such as Forever 21, H&M and in general fast fashion brands,
are pure poison for your health and they also mistreat underage workers.
The alternative to these toxic fibers are natural fibers such as:
-Organic cotton
-LInen
-Leather
-Silk
-Wool
-Cashmere
The cheapest alternatives for all of them is something which is labeled as “100% natural
material” or cotton which does not come from the middle east or the states.
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Sunlight exposure
Sunlight has too many benefits for our skin and overall health to count.
But the problem is that people nowadays are too afraid of the sun (afraid of something
which gives life to everything on this planet and without it everything would go extinct).
You do not have to be afraid of the sun if you follow a specific set of rules.
Our ancestors spent almost all day under the sun for thousands of years and none of
them got skin cancer.
Skin cancer was non-existent just a few decades ago. People unfortunately get skin
cancer nowadays due to their diets, the medication they consume and their skincares.
The sun will not kill you. You will need to follow a specific set of rules and habits though
in order to gain the maximum benefits.
First of all, if your diet for the last years has been rich in PUFAs, you should wear
mineral based sunscreen.
Your skin microbiome is not healthy enough in order to be able to be properly rebuilt
after sun exposure.
You should not wear a sunscreen filled with chemicals, but a mineral based one with
natural ingredients can greatly protect your skin at this stage.
So in order to be able to safely exposure your skin to the sun, you diet should not
include inferior fats such as canola oil, soybean oil, corn oil and in general oils that are
easily oxidized, too many carbohydrates (again, there’s a healthy medium when it
comes to carbs and you will experience side effects both if you go higher than that but if
you also go lower than that), artificial sweeteners, soy, alcohol, coffee and nicotine
(using nicotine under the sun, will increase free radicals too much and lead to skin
aging)
Your diet should include some raw animal fats, minerals (more on this in a second) and
vitamin C in order to hydrate your skin from the inside in and give your skin the raw
materials that it needs in order to be properly rebuilt after the exposure to sunlight.
You should always gradually expose yourself to the sun. Start for example only by
sunbathing for 5-15 minutes at sunrise and sunset when the sun rays are not at their
peak.
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Don’t start spending 10 hours in the sun all of a sudden. You will burn.
Moisturize with aloe vera or raw animal fats.
Your skin is an organ, by hydrating from outside in, you can reduce some of the stress
hormones sunbathing can produce and it will also lead to a better tan.
Do not shower before sunbathing in order to not wash away the natural protective oil
and also do not shower 1-2 hours after sunbathing if possible (helps the absorption of
vitamin D).
Ideally you also want to sunbathe barefoot/grounded in order to reduce ROS.
Do not wear glasses, contacts or sunglasses when out in the sun unless you have to
since you will mess up the photoreceptors that signal your body to produce both melanin
and melatonin.
And last but not least, increase dietary vitamin D from sources such as oysters, sardines
(not too often), egg yolks and raw milk after you’ve been following the plan for a few
months.
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How to tackle dry skin once and for all
Step 1: Hydrate the proper way (cellular hydration).
There’s more to hydration than "drinking a gallon of water a day" or any similar advice
that is counterproductive most of the time since too much water will dissolve minerals,
dehydrate us and will dilute stomach acid.
Following the conventional drink of 1 gallon of water per day or throwing your electrolyte
out of balance can SEVERELY dehydrate you within hours.
Now cellular hydration is a term which refers to how much water reaches and is utilized
by your cells.
Being properly hydrated is crucial for every aspect of our health.
Take free radicals for example.
An atom or group of atoms with an unpaired electron is called a free radical.
It can steal electrons from a stable molecule, creating a new free radical and initiating a
chain reaction.
This electron-grabbing is called oxidation and can set up a chain reaction, creating new
free radicals and damaging important molecules along the way.
Now if we are properly hydrated, the hydrogen in water will deactivate free radicals and
clear them from our system.
Many studies have also found that people who drank hydrogen-rich water saw a 39%
increase in their antioxidant ability.
Note: Can we measure our cellular hydration levels?
Yes, we can through a BIA (Bioelectrical Impedance Analysis) machine which measures
how well our body's cells transmit electrical signals.
A good reading will be anything from 8 and over.
Now let's see how to properly hydrate yourselves.
First we have electrolytes.
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Without the proper amount of electrolytes, water will not be absorbed by the cells but
linger between the walls of the cells.
Electrolytes dissolve in water and give it the ability to conduct electricity.
The most important electrolytes are:
1)Sodium
2)Chloride
3)Potassium
4)Magnesium
5)Calcium
We want to make sure we have enough electrolytes in our system so our cells can
communicate electrically with each other.
Good sources of the above mentioned electrolytes that you can start with are:
-Coconut water
-Sea salt
-Magnesium both orally (not oxide) and topically
-Eggshell powder
-Raw milk
Now you've probably heard that 90% of people are deficient in magnesium, but have
you heard that 97% of people are deficient in potassium?
Yes, 97% so please start adding the above foods into your diet.
Then manage your nnEMF exposure which all interfere with our cells natural electrical
currents (you can also search how they loosen the cells' junctions).
The most common sources of nnEMF are:
-WiFi
-Cell phones
-Radio towers
-Wireless electronic devices
So grounding will help with cellular hydration as well.
Of course, filtering your drinking and showering water is also crucial.
Tap water contains birth control pills, sodium fluoride, pesticides, herbicides, chlorine,
chloramine. You name it. It's the ultimate endocrine disruptor cocktail and must be
avoided.
Step 2: A crucial hydration tool is optimizing one's glucose metabolism since when
excess glucose builds up in our blood it will be excreted into our urine which will deplete
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fluids from our tissues (reason why diabetics are so thirsty) so do not neglect that part of
the program.
Step 3: Get enough vitamin C.
Start by incorporating more dietary sources such as berries for a few weeks and then
proceed to small doses of supplemental whole food vitamin C from sources such as
acerola cherry and camu camu.
Step 4: The right types of fats.
PUFAs dry your skin, raw animal fats and saturated fats such as coconut oil, hydrate it.
Step 5: Get enough fat soluble vitamins through an animal based diet (just do not over
do it with organs).
Step 6: Copper and glycine are crucial for collagen synthesis so you will have to pay
attention when they are mentioned for the rest of this program.
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Industrial toxins
As we mentioned prior, our body is constantly releasing toxins through our skin and
depending on the substance, even up to 80-90% of detoxification can take place
through the skin and a lot of toxins will equal a lot of skin problems.
Now, there are certain tools that are very safe and effective which you can use in
order to speed up this detoxification process.
But before we mention these, we need to mention some toxins that you need to be
aware of and try your best to avoid.
Number 1: LEAD
Lead is a neurotoxin.
A neurotoxin acts on the nervous system and disrupts the normal function of nerve cells.
Lead is also associated with major depression, reduced IQ and anxiety disorder.
Lead also disturbs the balance of the oxidant-antioxidant system and thus induces
inflammatory responses in many organs via direct effect on membrane lipid
peroxidation.
Lead can enter your home in various ways, one of these being your water line.
This is true especially for older homes that might have lead solder and when the water
sits in copper pipes for any length of time, the lead used to join the pipes can break
down and make its way to your kitchen sink or bathtub.
So, in order to minimize exposure to lead you should first invest in a water filter in order
to filter the water that you drink and cook your foods in, but you should filter your
showering water since as we shower, heat opens up our pores allowing trace amounts
of toxins to be absorbed through our skin.
Then, lead can also be found in coloured ceramic dishes and spices that come from
India and China.
The solutions to these are to buy wooden bowls and find spices that come from Latin
America if you live nearby or local ones.
Another thing you should avoid if you do not want to consume lead, is food additives.
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Note: Lead can also cause anemia, so in case someone’s anemia is not reactive to the
traditional methods of treatment (given that both B vitamin and vitamin C stores are
optimal) there might be an underlying lead exposure going on.
Number 2: CADMIUM
Cadmium is classified as a known human carcinogen and causes severe damage to
someone's kidneys and lungs.
Symptoms to be aware of when it comes to cadmium are sudden and intense weight
loss, hypertension, vomiting and diarrhea.
In order to avoid the most common sources of cadmium for most people, ditch breakfast
cereal and breakfast grains in general ( the only thing you can consume after 16 weeks
of this program is organic oat bran with some coconut oil, cacao and raw milk in order to
reduce endotoxins).and pay attention to the tobacco you consume.
But cadmium exposure besides the above is very unlikely unless you smoke shady
tobacco brands (the very unregulated and very cheap ones) which are contaminated
with cadmium and should be avoided by a) quitting smoking or b) if you are going to
smoke stick to organic tobacco.
Number 3: ALUMINUM
Aluminum is another neurotoxin which can pass the blood brain barrier very easily and
has been linked with most of the neurological diseases since oxidative stress and
mitochondrial dysfunction cause neurodegeneration.
First of all, get rid of aluminum pots and pans since this can add aluminum in your food
up to 2mg.
The second problem is aluminum based food additives found usually in baking soda that
does not clarify that is aluminum free and some cheeses(*) (always buy dairy products
from small local farmers).
(*)Cheese in a serving of frozen pizzas had up to 14 mg of aluminum!
Aluminum can also be found in cosmetic products such as deodorants and toothpastes,
but fortunately we now have many natural alternatives for these.
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Number 4: MERCURY
Mercury is yet another heavy metal that crosses the blood brain barrier and it has been
linked with many mental problems.
Mercury is a naturally occuring, toxic heavy metal.
There are two types of mercury we need to pay attention to since all the other ones
have been discontinued from the products that were used in.
Number 1 is organic mercury/methylmercury.
Methylmercury is a powerful neurotoxin and people exposed to high levels will
experience adverse health effects.
Exposure to methylmercury most commonly occurs when people eat kinds of fish and
shellfish that have high levels of methylmercury in their tissues.
The things to avoid are big fish such as tuna, swordfish, do not buy salmon if you can
not afford a wild caught voodoo one since it is one of the dirtiest foods you can get your
hands one (farmed salmon eat their own feces) and stick to small fish.
Number 2 is elemental (metallic) mercury.
Exposures to metallic mercury most often occur when metallic mercury is spilled, or
when products that contain metallic mercury break, so that mercury is exposed to the
air.
If your dentist tells you that silver/mercury amalgams are safe, get a new dentist.
Now if you already have silver amalgams already, a dentist could replace them quite
easily and safely.
Number 5: ARSENIC
Arsenic is known to cause an increase in lung, bladder and skin cancers.
Arsenic is a metalloid, meaning it can exhibit some properties both of metals and
non-metals which finds its way into air, food, soil and groundwater.
Exposure to arsenic happens through unfiltered water, some seafood and rice based
products.
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Sprouted white rice is a health food if cooked in bone broth and should not be
eliminated.
What you should do instead is avoid rice products made out of big food companies and
always soak rice overnight, draining it and rinsing it before you cook it.
This opens up the grain and allows arsenic to be washed out.
Number 6: PLASTIC
Most plastic products can release chemicals that act like estrogen even in products that
don't contain BPA. (BPA is a weak synthetic estrogen). BPA is an endocrine disruptor,
numerous studies have found that animals which were exposed to even low levels of
BPA, had elevated rates of prostate cancer, decreased sperm count, diabetes, low
testosterone and neurological problems.
Plastic also contains phthalates which are associated with increased prenatal
mortality, reduced growth and birth weight.
Some plastic products also contain benzophenones but these are a bigger threat in
personal care products since they come in direct contact with our skin.
Note: some product’s labels might say “BPA free” but most of them include BPS which
you should also avoid. Just say no to plastic as much as possible. It’s good for the
environment too.
Number 7: FRAGRANCES
The chemicals used in order to make “fragrances” are classified as allergens , hormone
disruptors , asthma triggers , neurotoxins , carcinogens and they also contain
phthalates, which are a serious endocrine disruption. Fragrances frequently cause
allergies, dermatitis, respiratory distress and reproductive problems.
Number 8: TRICLOSAN.
Triclosan is also an endocrine disruptor which the FDA has banned from soaps but not
toothpastes and has shown to decrease some thyroid hormones.
Number 9: PARABENS
Parabens are the mother of all xenoestrogens since they are absorbed so quickly by
your skin. Parabens are associated with increased risk of breast cancer and they can be
found in makeup, body washes, deodorants, shampoos and facial cleansers. So you
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basically need to get rid of all the toxic feeled shampoos , moisturizers , sunscreens ,
fragrances, toothpastes, shaving creams and cleaning products.
NUMBER 10: PFAS/PFCS
PFAS are used to create non-stick surfaces mostly and are toxic and when heated they
release perfluorooctanoic acid which is linked to thyroid disease, infertility, and a lot of
reproductive problems.
The US EPA has aruled perfluorinated compounds PFCs as "likely carcinogens. PFCs
are used to create heat-resistant and non-stick coatings as well.
Number 11: CHLORINE
Chlorine is commonly added to tap water. The problem with chlorine is that it gets
absorbed very quickly through your skin and that’s the reason why we mention it as the
number 1. Because if you’re a regular human being when you think about tap water you
probably think about the water you drink but not the water you shower in. Your skin is a
sponge and absorbs anything you put on it. Chlorine is one of the reasons that people
who regularly swim in pools face health issues such as thyroid issues.
A few years ago, filtering my showering water would seem absurd, but this small habit has
significantly improved my health even though i was not struggling with serious health issues.
When chlorine enters the body (either by you drinking tap water or showering with it) it produces
corrosive acids. This leads to a slow destruction of the glands that “hydrate” your organs (your skin
is an organ by the way and if you’re suffering from dry skin you should start filtering your water).
Number 12: SODIUM FLUORIDE
I’m not against fluoride but sodium fluoride which is a powerful calcium chelator.
Sodium fluoride was first added to the water in order to prevent cavities which is absurd.
If they wanted to prevent cavities they might as well have added zinc picolinate.
Sodium fluoride weakens the bones and makes them more prone to fractures.
It can also trigger tumors as well as aiding their growth and spread. Today we’re
exposed to levels of sodium fluoride so high that lead to iodine displacement which is
probably one of the reasons that 67/75 studies found reduced IQ in humans after
fluoride exposure since iodine deficiency can lead to a decrease of 15 IQ points.
Also, the sodium fluoride levels in your drinking water are twice as important for
thyroiditis as your family history is.
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Detoxing
A lot of skin issues are forms of detoxification.
One of the ways that we can improve skin issues is by optimizing other detoxification
pathways and using strategic detoxifications tools.
First we need to provide the right nutrients that will help our liver detoxify pollutants.
This is a two part process that happens in the liver.
In order to support the first part, you will need to optimize glutathione, provide enough B
vitamins through an animal based diet and perhaps supplement with milk thistle for a
short period of time as well.
In order to boost glutathione production:
1)Consume sulfur rich foods such as fish, beef, onions, garlic, shallots and organic
broccoli once in a while after you’ve healed your gut.
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)Start adding turmeric in your meals once in a while. Numerous animal and
test-tube studies have shown that turmeric and curcumin extract have the ability to
increase glutathione levels. Just make sure to add some black pepper to turmeric to
help the absorption.
5)Consume the rest of the important nutrients that our body needs to make and
recycle glutathione which are: magnesium, zinc, B vitamins, glycine and glutamine
which can all be found in animal products such as organs, oysters, free range eggs and
bone marrow.
In order to support the second part, you will need bone marrow for glutamine, eggs for
choline, magnesium glycinate, vitamin C rich foods and perhaps taurine
supplementation.
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Nutritional tools for detoxification:
1) Sulfur rich foods since toxins such as heavy metals have an affinity to bind to sulfur.
2) Raw milk will decrease gastrointestinal lead absorption and cadmium toxicity.
3) Oysters, berries, camu camu and acerola cherries can reduce blood levels of
aluminum.
4) Almost all quality animal products (except dairy) can help you battle methylmercury
due to their selenium content.
5) Sun dried raisins will displace fluoride from the glands.
6) Granny smiths apples can increase the excretion of aluminum.
7) Quality organs can aid in bisphenol-A detoxification.
8) Carrots will bind excess estrogens in the gut.
Supplementals tools for detoxification:
1) Thiamine (B1) which is a chelator for most of the heavy metals
2) Magnesium malate has the ability to bind aluminum and remove it from the body.
3) Activated charcoal
Activated charcoal is made by heating carbon rich material such as wood, peat or
coconut shells to a very high temperature and the AC then becomes a fine black powder
which when consumed will bind to tons of endotoxins (from heavy metals, to
xenoestrogens, to parasites) because it carries slight negative electrical charge which
acts like a magnet for the positively charged toxins.
AC is so effective for being a binder that emergency rooms use it to treat overdoses.
BUT, if taken for over a few weeks it will bind into important minerals and antioxidants so
it should be treated very carefully and when someone chooses to consume it he should
also supplement with magnesium, drink raw milk, eat sea salt and not skip on oysters or
organ meats.
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4) Zeolites
When we are talking about zeolites we are talking about naturally occurring zeolites
which were volcanic rock and ash finds alkaline groundwater that its negative charge
binds to positively charged toxins and traps not only EVERY harmful heavy metal but
many other harmful compounds as well.
They are my personal favorite because unlike things such as activated charcoal do not
remove vital nutrients and minerals.
Lifestyle tools for detoxification:
1) Sauna.
Sauna can help you speed up the detoxification of certain metals all the way to
endocrine disruptors like phthalates and BPA.
Start with 2 times per week (not on back to back days) and hydrate yourself with
coconut water pre and post sauna.
2) Hot baths with raw milk (500 ml) and epsom salts (2-5 tablespoons depending on the
brand).
Both when it comes to sauna and hot baths, our purpose is to get rid of the accumulated
toxins that are deposited under the skin.
The hot bath with raw milk and epsom salt baths, has the added benefit that it
moisturizes your skin and helps dissolve more dietary toxins than sauna in a lot of
cases.
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Addressing estrogen
This is mainly for the people who struggle with cellulite*
How do estrogens create cellulite?
Estrogenic substances increase the accumulation of fat specifically in the areas that are
typically affected by cellulite.
Estrogen renders the fibroblasts more hydrophobic and predisposes them to water
retention and edema.
So it increases the leakage from the cells (by increasing the permeability) and promotes
the formation of sclerotic tissue.
Not only that, but estrogen harm our skin health in multiple ways such as:
1) Blocking the secretion of thyroxin.
2) Promoting the retention of iron.
3) Releasing histamine.
4) Are an antagonist for vitamin E and magnesium.
5) Lowering progesterone.
6) Increasing nitric oxide.
7) Depleting zinc.
*Symptoms of estrogen dominance include:
-Fat storage (hips, butts and thighs in women and belly fat in men)
-Irritability/Outbursts
-Water retention
-Bloating
-Gynecomastia
-Fertility problems
-PMS
-Savory cravings (especially for things such as grapefruit)
-Cellulite
-Headaches
-Poor sleep or insomnia
-Miscarriage
-Fibroids
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-Heavy menstrual bleeding
-Irregular menstruation
-Hot flashes
-Hair loss
-Varicose veins
-Dry skin
-Joint pains / stiffness
-Candida / fungal infection
-Histamine intolerance
Estrogen in the right amount, are of course necessary. Nothing in our body is useless.
The problem is that the tissues that need to be stimulated by estrogen, very briefly and
not chronically like in today’s society.
Most people today undeniably experience (or will experience in the near future) some
form of estrogen dominance.
Many well meaning doctors (and some not so well meaning), defend estrogen since
they can increase blood flow and thus help particular organs.
While this might be true, the problem is that they increase blood flow way less than they
increase their oxygen demand making estrogen again, a harmful hormone when in
excess.
There are three key estrogens:
1) Estrone (E1)
2) Estradiol (E2) ( you might be familiar with 17-beta estradiol)
3) Estriol (E3)
Estrone is mainly converted to estradiol and produced in fat cells where it is derived
from testosterone (this is why it “helps” with cholesterol problems).
Estradiol is the most active (and strongest) form of estrogen and is made by the ovaries,
fat cells and adrenals.
Estriol makes up 80-90% of the circulating estrogen, it is way weaker than E1 and E2
and is produced as a byproduct of the conversion of estrone.
So, what’s the plan of action?
Step 1: Avoiding phytoestrogens and other things that increase estrogen exposure,
such as protein deficiency.
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First of all, phytoestrogens are xenoestrogens.
When phytoestrogens enter the body, the body’s estrogen receptors treat them as if they
were estrogen so they can prevent ovulation and stimulate the growth of cancer cells.
The 4 phenolic compounds classified as phytoestrogens are:
-Isoflavones
Which can be found in soybeans, chickpeas, fava beans, pistachios, peanuts, and other
nuts.
-Stilbene
Which can be found in the skin of grapes, peanuts, and red wine.
-Coumestan
Which can be found in pinto beans, lima beans and split peas.
And last but not least:
-Lignan
Which can be found in flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds,
grains such as rye, oats and barley, bran, beans, tea, coffee and wine.
Phytoestrogens can also activate serotonergic receptors resulting in mental problems.
Now of course, not all phytoestrogens affect us the same way.
So let's see which ones we must avoid.
Number 1: Soy and its byproducts.
First of all, the soy that we have nowadays has nothing to do with the soy that was used
during the late Chou dynasty (1134-246 BC) in order to make foods like tempeh, natto
and tamari.
Today we have genetically modified soybeans that are designed to be what is called
"glyphosate ready" which is a carcinogenic herbicide.
That's problem number 1.
The problem number 2 is that it's not fermented in order to neutralize toxins.
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So, we are consuming a cheap hybrid of soy that's not even prepared properly.
Then soybeans have a higher concentration of phytic acid than any other grain or
legume which binds to minerals like calcium, magnesium, and zinc and limits their
absorption.
So soy can also cause deficiencies in calcium, magnesium zinc and even vitamin D.
Things that most people today are deficient in to begin with.
Soy contains trypsin inhibitors that inhibit protein digestion, growth and affect pancreatic
function.
Last but not least in a 2008 case study, a man showed signs of gynecomastia after
drinking soy milk every day.
Number 2: Beer
Beer originally is supposed to be made out of medicinal spices and herbs.
But in the 16th century, the beer purity law, was passed and mandated that all beed was
supposed to be made out of barley, hops (the most potent phytoestrogen
(8-prenylnaringenin) is found in hops) and water.
8-prenylnaringenin is almost 15 times more estrogenic than any phytoestrogen that's
found in soy and increases estrogen for several days.
Number 3: Most unsprouted seeds and their byproducts
Most seeds contain lignans which act like estrogen as we said above and have shown
to be harmful for breast cancer.
Besides lignans, seeds destroy the gut and heart as well.
Are there any exceptions?
Cold pressed blackseed oil mainly and some organic sprouted nuts that will be
demonstrated as tools for different conditions.
Step 2: Detoxify yourself from pollutants by using the nutritional, supplemental and
lifestyle tools that you read about.
Step 3: Limit the consumption of PUFAs since PUFAs are both estrogenic but also
deplete us from anti-estrogenic compounds such as vitamin E.
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Step 4: Address excessive serotonin since serotonin is closely related to estrogen by
using what will be demonstrated in the next module.
Step 5: Use some safe anti estrogenic compounds such as saturated fats from coconut
oil, cocoa butter, grass fed tallow and so on, glycine, magnesium, taurine, B vitamins
(start with ⅓ of the recommended dose when it comes to any supplement and do not
use supplements with bad additives such as silicon, cornstarch, artificial sweeteners and
so on).
Step 6: Optimize gut health (as demonstrated).
Step 7: Use binders 4-7 times per week broken down as follows.
The carrot and blackseed oil salad 1-3 times per week between meals.
Activated charcoal 1-2 times per week.
And maybe zeolites 1-2 times per week.
This should not be followed for more than 1 month straight at a time*
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Fixing deficiencies
Theoretically, any vitamin or mineral deficiency can lead to skin issues, practically the
most common ones are 13.
But before we mention them, we need to address what will lead to their depletion.
These are: stress, alcohol, sleep deprivation, the overconsumption of food (eating 2.000
calories past your maintenance calories on a regular basis for example), empty calories
(food needs nutrients in order to be processed (obviously), when the food that you are
consuming does not have any nutrition inside of it, your body will use the nutrients that
you have stored, but you can only have that many stored nutrients)), the mindless
consumption of medications and vitamins (everything in our bodies works synergistically
and you can not expect to supplement a single vitamin or mineral for too long and this to
not throw other things out of balance), herbicides, pesticides, birth control pills and
stimulants.
Number 1: Vitamin A (Retinol)
Vitamin A is an essential micronutrient meaning that our bodies cannot manufacture it
and therefore it has to be included in our diet.
Vitamin A from food is stored in the liver until required by the body and is essential for
many physiological processes, including maintaining the integrity and function of all
surface tissues such as the skin, the lining of the respiratory tract, the gut, the bladder,
the inner ear and the eye.
Vitamin A:
●
Supports the daily replacement of skin cells and ensures that tissues such as the
conjunctiva are able to produce mucus and provide a barrier to infection.
●
Is essential for our vision.
●
Help us maintain a healthy immune system and fight infections.
●
Prevents birth defects.
●
Helps protein, calcium and iodine absorption.
●
Helps thyroid function.
●
It is crucial for fertility.
●
Assists pregnenolone, DHEA, progesterone, testosterone, LH and FSH.
●
Helps us fight fungi.
The best sources of vitamin A (retinol) are:
1)Beef, duck, chicken, lamb and turkey liver
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2)Organs
3)Raw cheese
4)Egg yolks
5)Grass fed butter and ghee
6)Clams
Vitamin A should not be supplemented due to its toxicity.
If you have taken accutane, you will need to give lactoferrin a try (not generalized
probiotics, lactoferrin, there’s a huge difference).
Now since there are 2 trends going on about organ meats, you should neither be afraid
of them nor consume them every day, this is a dangerous recommendation which aims
at selling you organ meat supplements.
The consumption of large amounts of organ meats or their everyday consumption
makes zero sense from an evolutionary standpoint and also do not forget that every
food can turn into a poison past a certain point.
You should only consume organ meats since otherwise you will be simply consuming
toxins and 200 grams of mixed liver, kidney and heart per week are more than enough
for most people BUT if you have taken accutane, you should first focus on balancing all
of the other fat soluble vitamins (incorporate dietary sources of them for 2-3 months)
and following what you’re about to read on the accutane recovery part of the program.
Number 2: Vitamin B2 (Riboflavin)
Riboflavin:
●
Is crucial for the kyanine pathway and citric acid cycle.
●
Is important for growth.
●
Helps in red blood cell production.
●
Aids in the release of energy from proteins.
●
Helps extra iron and heavy metals (if one has enough B1 in his system) get
extracted safely through the urine.
●
Is crucial for converting tryptophan to niacin.
●
Helps the adrenals produce hormones.
●
Helps maintain the mucous membranes in the digestive system.
We need to consume vitamin B2 daily, because the body can only store small amounts
and its supplies go down rapidly.
The best food sources of vitamin B2 are:
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1)Spirulina
2)Beef
3)Brewer’s yeast
4)Raw dairy
5)Mushrooms
6)Egg yolks
7)Avocados
Most B2 supplements should be avoided except spirulina and brewer's yeast
supplements which are extremely effective for replenishing B2 levels and relatively safe.
Number 3: Vitamin B5 (Pantothenic acid)
Vitamin B5, also called pantothenic acid, is necessary for making blood cells and as with
all B vitamins it helps us convert the food we eat into energy.
Vitamin B5 is needed for:
●
●
●
●
●
healthy skin, hair, and eyes
proper functioning of the nervous system and liver
healthy digestive tract
making red blood cells, which carry oxygen throughout the body
making sex and stress-related hormones in the adrenal glands
The best sources of vitamin B5 are:
1)Egg yolks
2)Chicken liver
3)Beef kidney
4)Sprouted rice with mushrooms
5)Raw dairy
Supplementing B5 can be tricky and it's best to be avoided.
Number 4: Vitamin B7 (Biotin)
Biotin improves the texture of the skin by preventing oxidative damage, is essential in
improving the cognitive functioning of the brain by repairing the brain cells, is extremely
important for our vision and is helpful for people suffering from kidney problems.
As with all B vitamins, biotin is a coenzyme for carboxylase enzymes that are involved
in:
Practical skincare @Helios_Movement
●
●
●
synthesizing, or creating, fatty acids
synthesizing the amino acids isoleucine and valine
gluconeogenesis, or generating glucose
The best sources of vitamin B7 are:
-Beef liver
-Egg yolks
-Pork (if organic)
-Salmon roe every once in a while
Biotin can be supplemented if needed relative safely just make sure that you have
enough magnesium, copper and zinc in your system.
Number 5: Copper
Copper is an essential trace mineral found in higher concentrations in organs such as
the liver, kidneys, brain and heart.
Due to factors such as the chronic consumption of inorganic iron or even mindless
vitamin C and zinc supplementation, a lot of people experience a copper deficiency
nowadays.
There are some types of copper that can be supplemented relatively safely such as
copper gluconate, but you should always start with dietary sources.
The best dietary sources of copper are:
-Organ meats
-Shellfish
-Organic cacao
-Bee pollen
-Maple syrup
Practical skincare @Helios_Movement
Number 6: Vitamin D
Vitamin D is technically a hormone and is best created when UV light from the sun hits
your skin (it is produced endogenously when ultraviolet (UV) rays from sunlight strike
the skin and trigger vitamin D synthesis).
In order to properly expose yourself to sunlight and absorb vitamin D, check the
previous part of the program about sunlight.
Number 7: Vitamin E
Vitamin E is a lipid-soluble component in the cell antioxidant defense system and is
exclusively obtained from the diet but vitamin E is heavily dependent on vitamin C,
vitamin B3, beta carotene, selenium and glutathione.
So applying what you’ve read so far and optimizing glutathione function (lesson 1) will
be critical in order for the body to be able to utilize vitamin E properly.
Vitamin E is one of the most effective antioxidants we have in our disposal and making
sure to provide enough dietary vitamin E will greatly improve every aspect of one’s
health.
The best sources of vitamin E are:
-Palm kernel oil
-EVOO
-Egg yolks
-Liver
Most, if not all, vitamin E supplements are toxic and should be avoided.
Number 8: Iodine
Iodine is crucial in order to make antimicrobial peptides and the lack of it can cause
issues such as dandruff, acne, fungi etc.
Now, don’t simply start popping iodine. We recycle a lot of iodine and there’s no need to
over do it.
First, make sure that you have enough selenium and potassium in your system and
never mindlessly use selenium supplements.
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Then add dietary sources of iodine 1-2 times per week such as organic seaweed or an
organic kelp supplement (again, 1-2 times per week).
If you do not notice any improvements in 2 weeks, discontinue the use (the same
implies for most supplements).
If you are currently incorporating iodine rich foods in your diet, used to supplement
iodine or live in certain areas in Asia which have a problem with iodine, ignore this.
Number 9: Vitamin K
Vitamin K refers to a group (K1 and K2) of fat soluble vitamins which are found
throughout the body including the liver, brain, heart, pancreas and bones and thus
protecting each one of these.
The first (K1) is called phylloquinone and found in green leafy vegetables like collard
greens, kale, and spinach.
The
second (K2), menaquinones, are found in some animal and fermented foods such as
natto.
Vitamin K helps to make various proteins that are needed for blood clotting(*) and the
building of bones(**).
(*)Prothrombin for example is a vitamin K-dependent protein directly involved with blood
clotting.
(**)Osteocalcin is a protein that requires vitamin K to produce healthy bone tissue.
The best sources of vitamin K are:
-Natto
-Raw dairy
-Egg yolks
-Cheeses
-Spinach cooked in animal fats
Vitamin K can be supplemented if it is in a liquid form with an EVOO base.
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Number 10: Manganese
Manganese is a trace mineral and is found mostly in bones, the liver, kidneys, and
pancreas.
It helps the body form connective tissue, bones, blood clotting factors, sex hormones,
plays a role in fat and carbohydrate metabolism, calcium absorption, blood sugar
regulation, supports fertility, is a component of the antioxidant enzyme superoxide
dismutase which helps fight free radicals and is necessary for normal brain and nerve
function.
But you do not need that much manganese so the weekly oysters and occasional
organic cacao and maple syrup will take care of any needs.
Manganese is also necessary for GnRH which makes it a crucial mineral for fertility.
On a last note manganese supplements usually are not recommended due to the fact
that most brands use toxic fillers.
Number 11: Magnesium
Magnesium is the fourth most abundant mineral in the human body and it’s something
most people are deficient in.
During digestion, three primary digestive enzymes turn food into nutrients that can be
absorbed and assimilated by the body and magnesium plays a role in numerous
enzyme systems throughout the body.
Magnesium directs excessive calcium outside the cell, promoting relaxation in the
stressed areas.
Magnesium also lowers SHBG levels and therefore it can increase free testosterone.
Magnesium assists more than 300 enzymes to carry out various chemical reactions in
the body such as building proteins, strong bones,oxidative phosphorylation, glycolysis,
blood pressure, muscle and nerve functions.
Magnesium also acts as an electrical conductor that contracts muscles and makes the
heart beat steadily.
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More than half of the magnesium in our body is stored in bones, and the remaining in
various tissues throughout the body.
Magnesium also plays a role in the active transport of calcium and potassium ions
across cell membranes.
The best sources of magnesium are:
-Mineral water
-Cacao
-Swimming in the clean ocean
-Some magnesium supplements that are not filled with artificial sweeteners and toxic
food additives.
Just make sure to use different forms since every form of magnesium tends to go to a
specific tissue (for example glycinate has a preference for muscle tissue) so it is in fact
better to use different chelates as well.
Start with magnesium glycinate and perhaps citrate if you are going to use a
supplemental form.
Number 12: Potassium
Potassium is an essential mineral that is needed by all tissues in the body.
Its main role in the body is to help maintain normal levels of fluid inside our cells(*).
Sodium, its counterpart that we will see in a second, maintains normal fluid levels
outside of cells(**).
Potassium also helps muscles to contract and supports normal blood pressure.
Potassium is the third most abundant mineral in the body.
(*)Potassium is the main electrolyte in the ICF, and it determines the amount of water
inside the cells.
(**)Sodium is the main electrolyte in the ECF, and it determines the amount of water
outside the cells.
So a typical sign of a potassium:sodium imbalance is having to pee almost immediately
after consuming a food high in potassium.
The best sources of potassium are:
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-Avocados
-Bananas
-Winter squash
-Potatoes
Most potassium supplements should be avoided.
Number 13: Zinc
Last but not least, zinc.
Zinc is a trace mineral necessary for almost 100 enzymes to carry out vital chemical
reactions that play a key role in the creation of DNA, growth of cells, building proteins,
healing damaged tissue and supporting a healthy immune system.
Because it helps cells to grow and multiply, adequate zinc is required during times of
rapid growth, such as childhood, adolescence and pregnancy.
Zinc is also absolutely necessary for a healthy gut, is the primary factor in our ability to
recycle vitamin C and is a great mineral in order to lower prolactin and increase
testosterone.
The best sources of zinc are:
-Shellfish
-Beef
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Balancing minerals
Minerals are crucial not only for our skin health but for every biological process that
happens inside of our body, as Linus Pauling said: “you can trace every sickness, every
disease, and every ailment to a mineral deficiency”.
Minerals help us with all sorts of things such as:
-Energy production
-Growth and development
-The proper utilization of nutrients
-Protein synthesis
-The health of our nervous system and thyroid
-Detoxification
-The functions of various enzymes
-Fighting viruses
-Hormonal health
and a lot more.
Nowadays due to factors such as soil depletion, heavy metal exposure, herbicides,
pesticides, antacids, endocrine disruptors and the mindless overconsumption, the
improper timing, dosing and combinations of mineral supplements, most people have
some sort of mineral imbalance which is obviously a problem.
What we are going to do here is analyze the importance of each one of the main
minerals and also see how we can achieve a proper balance in each one.
1)Magnesium
In order to restore magnesium levels, make sure that you've addressed the factors that
lead to the depletion of Mg first (*) and then add a daily source of magnesium(**).
(*)The main ones are:
-nnEMF
-Phytic acid
-Stress
-Aluminum
-Alcohol
-Diuretics
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(**)
-Epsom salt baths
-Mineral water
-H.metal free cacao
-Swimming in the clean ocean
-Magnesium supplements that are not filled with toxic food additives
-Organic beef heart
2)Copper
In order to replenish copper, first make sure to avoid:
-Inorganic iron
-Sodium fluoride
-Heavy metals (pinned tweet)
-Supplementing with large doses of zinc for a long period of time
-Too much stress
-Supplementing with large doses of vitamin C for a long period of time
The best dietary sources of copper are:
-G.f organ meats
-Shellfish
-Heavy metal free cacao
-Glyphosate free bee pollen
-Maple syrup
3)Zinc
In order to replenish zinc, first make sure to avoid:
-Xenoestrogens
-Heavy metals
-Phytic acid
-Consuming too much magnesium
-Alcohol
The best sources of zinc are:
-Shellfish
-Beef
4)Cobalt
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Cobalt is used in the body to help absorb and process vitamin B12, is a cofactor for the
formation of thyroxine, it is necessary for the production of blood cells and is essential
for the metabolism of carbohydrates (cobalt is part of the biotin-dependent Krebs cycle)
and fats, helps the conversion of folate and aids in the repair of myelin shealth.
Cobalt can activate some of the enzymes that zinc and manganese activate.
In order to have enough cobalt just make sure to not be vegan or vegetarian and
consume (don't over-consume) red meat.
5)Phosphorus
You don't really have to worry about having too little phosphorus.
Having too much phosphorus in the body is actually more common than having too little.
Next to calcium, phosphorus is the most abundant mineral in the body and these 2 work
closely together.
Phosphorus helps filter out waste in the kidneys and plays an essential role in how the
body stores and uses energy.
Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells,
and for the production of the genetic building blocks, DNA and RNA.
Phosphorus is also needed to help balance and use other vitamins and minerals,
including vitamin D, iodine, magnesium, and zinc.
The best source of phosphorus is raw milk.
6) Calcium
Calcium is a mineral needed for bone and teeth formation, nerve function, regulating
heartbeat and helping muscles to contract.
About 99% of the body’s calcium is stored in bones and the remaining 1% is found in
blood, muscle, and other tissues.
The body gets the calcium it needs in two ways.
One is by eating foods that contain calcium and the other is by drawing from calcium in
the body.
If one does not eat enough calcium-containing foods, the body will remove calcium from
bones.
Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point.
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But this doesn’t always happen, and can’t always be accomplished just by eating more
calcium if vitamin K2 and D levels are not optimal or the person eats large doses phytic
acid.
Calcium is crucial for thyroid health and when it is absent the stress hormone PTH rises.
Calcium also stimulates LH and is thus a crucial mineral for androgen health.
The best sources of calcium are:
-Raw dairy
-Bone broth/marrow
-Eggshells
7)Boron
Boron is a trace mineral that:
-Helps our bodies metabolize vitamins and minerals.
-Has a key role in bone health and brain health.
-Lowers excessive estrogen and SHBG.
-Boosts fee and total testosterone levels.
-Can also extend the half life of vitamin D.
-Supports the adrenals.
-Helps the body retain and utilize other minerals such as magnesium and calcium.
-Improves muscle coordination and muscle glycogen.
-Improves sleep.
-Removes sodium fluoride.
The best dietary sources of boron are:
-Prunes
-Raisins
-Avocados
8)Selenium
Selenium is a trace mineral which is an essential component of various enzymes and
proteins, called selenoproteins that help to make DNA and protect against cell damage
and infections.
These proteins are also involved in reproduction and the metabolism of thyroid
hormones.
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Most selenium in the body is stored in muscle tissue, although the thyroid gland holds
the highest concentration of selenium due to various selenoproteins that assist with
thyroid function.
In order to replenish selenium you must basically avoid heavy metals
(especially mercury) and also not mindlessly supplement iodine.
The best sources of selenium are:
-Shellfish
-Fin fish
-Eggs
-Beef
-Turkey
-Chicken
9)Sulfur
Sulfur is crucial for the health of your skin, hair, nails, tendons, ligaments and helps the
production of glutathione.
Dietary sources of sulfur include:
-Free range egss
-Raw dairy
-Galric/onion
*MSM is relatively safe*
10)Chromium
Chromium is an essential mineral and low levels of chromium will increase blood sugar
(so triglycerides as well) and increase the risk for a number of conditions from diabetes
all the way to heart disease.
Dietary sources of chromium include:
-Organic organ meats
-Shellfish
-Potatoes (partly how the potato diet became so popular)
11)Sodium
Sodium is one of the body's electrolytes (minerals that the body needs in relatively large
amounts and carry an electric charge when dissolved in body fluids such as blood).
Most of the body’s sodium is located in blood and in the fluid around cells.
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The human body requires sodium to conduct nerve impulses, contract and relax
muscles, and maintain the proper balance of water and minerals.
Without enough sodium in your diet you will experience
adrenal fatigue, gut problems, insomnia and ED (these are the first symptoms).
Obviously do not go all the way to consuming 20 grams of sodium a day.
Just do not drink too much water and salt your foods since the best source of sodium is
of course sea salt.
Avoid himalayan salt due to iron fortification.
We discussed the rest of the minerals and their bioavailable sources in the previous
part*
Last but not least, one of the most crucial and most if not all of the time neglected steps
to balance minerals, is making sure that you get enough fat soluble vitamins and in the
proper ratio since without them, minerals cannot be used or even be properly absorbed
by the body.
This is partly why many people who supplement minerals find that their skin becomes
too dry a lot of the time.
It is because when they insert minerals, their body uses their reserves of things such as
vitamin K in order for them to be properly absorbed which as a result leads to dry skin.
The best tricks i have find in order to battle this are to:
a) Do not start by using supplemental forms of minerals, but dietary ones.
The reason for this is that a lot of the dietary sources of minerals also contain fat soluble
vitamins.
b) After you’ve implemented this program for 8-16 weeks, try consuming the following
mixture once per day: 1-2 teaspoons of red palm oil, 1-2 teaspoons of raw butter or
cream and 1-2 teaspoons of maple syrup.
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How to heal from accutane’s side effects
*Do not implement any of these for the first 8 weeks of following the
program*
Accutane is the brand name for the generic medication isotretinoin*
Isotretinoin, is in the retinoid class of medications (synthetic forms of vitamin A) and
works by shrinking the sebaceous glands.
Aka it fucks your body’s ability to detox by using its main detox organ.
Now one of the reasons why accutane can severely increase acne when people take it,
it’s because it leads to a lot of unbound iron being extracted through the skin.
The more unbound iron someone has, the more accutane will lead to break outs when
it’s first used.
Now, this excretion of iron is not a good thing.
When we talked about unbound iron, we want to:
a)bind it
b)keep it moving out of the tissue
c)extract the remaining slowly in order to not damage the organs
Acccutane does none of this (but it proves once again that unbound iron is one of the
main sources for acne).
Now the side effects of accutane (hair loss, tinnitus, depression, weight gain, dry skin
etc) spring from the damage that it causes in 2 main things.
The kynurenine pathway and the liver.
So let’s see what we can do about this.
The kynurenine pathway is a metabolic pathway leading to the production of
nicotinamide adenine dinucleotide (NAD+).
Prolonged disequilibrium of NAD+ metabolism results in every metabolic disease
possible.
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NAD’s function in the body is to shuttle electrons from processes which obtain energy
from food to those which then use that energy.
In simple terms, this pathway promotes the proper metabolism of carbohydrates and the
most important vitamin for this pathway is the NAD precursor niacinamide (B3).
The first 2 critical steps in order to restore the proper function of the kynurenine
pathway, is cutting out ALL inferior fats (canola oil, sunflower oil, cottonseed oil, corn oil
etc) and replacing them with saturated fats for 3 months straight without cheating.
The presence of high amounts of PUFAs and oxidized fats, severely inhibits the
kynurenine pathway and it must be avoided.
Then you should balance the amino acid profile of your diet since excess tryptophan will
also inhibit the pathway.
This means that you must consume the protein sources that were mentioned on the diet
part and avoid sources such as plain muscle meats, egg whites, yogurt and protein
powders.
Now let’s see how to optimize NAD+ homeostasis.
If someone has read and implemented what we have discussed so far (and added
blackseed oil which is crucial for the NAD/NADH ratio), NAD+ homeostasis is already in
the rehab process and the only thing someone needs to do extra is pay more attention
to targeted niacinamide supplementation.
Supplementing niacinamide for up to 8 weeks (never supplement any form of B vitamin
for more than 8 weeks at a time unless your doctor advises you otherwise) can be
beneficial if a person’s metabolism is harmed such as in the case of people who have
consumed accutane, but it should be done very carefully meaning that a person should
follow a set of rules when supplementing niacin/niacinamide and if he does not, he could
even harm the kynurenine pathway.
Rule 1: Make sure you have enough vitamin A, magnesium, copper, glycine, glutamine,
zinc and B2 in your system before you even consider supplementing niacinamide.
This means that bone marrow/bone broth, magnesium glycinate or citrate, brewer’s
yeast (you can take brewer’s yeast daily), egg yolks and weekly oysters should be
consumed for 3-4 weeks before a person starts supplementing niacin.
Practical skincare @Helios_Movement
Instead of supplementing niacinamide for these weeks, a person should focus on whole
food sources of niacin such as: figs, raw dairy and some homemade spelt or einkorn
bread (reason why you should not try to implement any of these for the first 8 weeks of
following this program).
Then you need bone marrow as a source of aminos since when a person is suffering
from conversion/metabolic problems, the rate of the conversion of tryptophan to niacin
and NAD slows down, which causes an increase in tryptophan and excess tryptophan
can cause severe derangements in someone’s metabolism and be converted to
torporific hormones such as serotonin.
So the best solution(s) for this is to balance the amino acid profile in someone’s diet by
consuming bone marrow or even grass fed collagen besides what we have mentioned
multiple times so far.
Rule 2: Never supplement B3 on an empty stomach.
In order for B3 supplementation to improve our metabolic rate, we need to supply the
nutrients required to run the kynurenine pathway and ignite the metabolism before
consuming niacinamide in a supplemental form.
An example of a meal that could be eaten in order to optimize the utilization of
supplemental B3 is free range eggs cooked in coconut oil, seasonal fruit, a small piece
of honeycomb and some taurine (taurine directly increases conversion of tryptophan to
niacinamide).
Rule 3: Never supplement with the recommended doses of 500mg-1.5 grams of any
form of B3 at the beginning.
You are destroying your liver (this applies for people who have taken accutane) and
exacerbate possible deficiencies.
Even a dose of 100mg might be too much in the beginning for a lot of people.
That’s it?
Yeah, that’s pretty much it.
If you sleep, are out in the sun, your diet is balanced, you do not consume alcohol, your
minerals are balanced and you implement the tips that you just read on this part (do not
skip the small dose of taurine), the kynurenine pathway will start to recover pretty fast.
Now let’s see how to take care of your liver past the usage of accutane (all of these
steps are of equal importance long term).
Practical skincare @Helios_Movement
Step 1: Address endotoxin
Endotoxin overloads the liver.
The best things you can do in order to prevent this are:
-Never workout on an empty stomach
-Limit the consumption of PUFAs
-Never drink coffee on an empty stomach
-Get rid of alcohol
-Include gelatin and broth made out of bones which come from grass fed/organic
animals.
-Make sure that you are consuming enough B2, glycine, retinol (not from the
consumption of too many organs), taurine, getting enough sunlight for vitamin D and
eating enough saturated fats (even 20% of your daily calories) in order to not harm the
production of pregnenolone since everything that we mentioned here is an TLR4
antagonist.
Step 2: Do not over consume protein.
0.8-1 gram per pound of bodyweight is enough.
You don’t want to risk an ammonia excess at this point.
Step 3: Consider the occasional and short term usage (when not sure about the dodge
or length, aim for less, not more) of vitamin K in a liquid form (vitamin K can even
regenerate the liver in some cases), glycine, thiamine and biotin.
Step 4: Avoid foods sprayed with herbicides and pesticides as much as possible.
Step 5: Address excessive serotonin as demonstrated in the gut healing part.
Step 6: Make sure to get enough vitamin E from quality sources such as red palm oil.
Step 7: Consume blackseed oil in moderation (1 teaspoon per day) since one of the
causes for liver damage is lowering NAD/NADH ratio and blackseed oil can help with
that.
Step 8: Consider the use of aspirin after you’ve healed your gut and replenished the
levels of vitamin K.
If you are going to use aspirin, just make sure to dilute the pill in a glass in order for the
gut irritant additives to sit at the bottom and for you to not consume them.
Step 9: In case that you can find glyphosate free bee pollen, consider using it since it
prevents liver toxicity (again, in moderation, don’t be one of these people who overdo
everything and end up messing everything up).
Practical skincare @Helios_Movement
Step 10: Consume chamomile tea for sesquiterpene lactone (do not use tea bags but
the leaves).
Step 11: Optimize glucose metabolism as demonstrated.
Step 12: Do not use DHT blockers.
Now when it comes to side effects such as dry skin, we have addressed them in
previous parts (the accutane related hair loss (not hair loss in general) is related to the
harm of the kynurenine pathway).
The only accutane side effects that need can be addressed since this product already
turned out to be too long, is that the accutane related tinnitus can be improved through
ginkgo (do not pair this with any form of B3 or aspirin), thiamine, MK7 and taurine.
The safest remedy for the loss of night vision besides the dietary changes and focusing
on the kynurenine pathway is ginkgo, sungazing grounded and of course, avoiding blue
light.
The end.
For individual consultations the best place to reach out to me will be On Twitter
@Helios_Movement.
The content of this practical guide was based on the research of too many individuals to
count such as G. J. Wang, N Koibuchi, D Novitzky, Dokl Akad Nauk and Weston Price
besides the feedback from my clients through the last decade.
Thank you for reading.
Practical skincare @Helios_Movement