Also, here's a list of basic health-related facts that you've probably not been told. -Sleep irregularity is consistently tied to 26–53% higher dementia risk. -Shift work is associated with 30–33% higher overall adverse mental health outcomes. -Brisk walking for an extra 150 minutes per week is associated with living ~4.5 years longer on average. -Social/friendship support interventions can lower depression susceptibility by around 30% in relevant reviews. -Being insulin resistant increases your risk for depression by 2X. -A single bout of RT or HIIT can increase levels of anti-cancer myokines and reduce the growth of MDA-MB-231 cells in vitro in survivors of breast cancer, potentially contributing to a lower risk of recurrence. -Vitamin E therapy prevents hyperoxaluria-induced calcium oxalate crystal deposition in the kidney by improving renal tissue antioxidant status. -CoQ10 levels in hyperthyroid patients were found among the lowest detected in human diseases. -Lithium appears to be protective against aluminum toxicity in neurons. -Creatine loading can increase DHT by 56% after 7 day and 40% if 5-10 grams are used after. -You have a higher chance of being gay if your mom was hypothyroid during pregnancy. -40g of dark chocolate can reduce menstrual pain as effectively as 400 mg ibuprofen. -Colostrum is 3 times more effective than the flu vaccine. -Night-shift workers show substantially higher rates of irritable bowel syndrome. -When it comes to exercise a 2022 study saw the lowest risk of mortality at 150-300 min/week of leisurely vigorous physical activity, 300-600 min/week of leisurely moderate physical activity or a combination of both. -There's a chance that we could achieve a COVID mortality rate pretty close to zero if everyone had a vitamin D level >50 ng/mL. Yes, zero. -Vitamin D, A, B9 and zinc intake were lower in regions with the highest COVID-19 incidence and mortality. -Choline is crucial for proper brain development and gestational choline deficiency in animals leads to lifelong cognitive deficits. -Zinc at just 25mg can reduce depression by half and lower cortisol by up to 70% at 50mg. -In rats, taurine protects their thyroid from fluoride exposure. -Dietary vitamin B6 and vitamin E are associated with decreased odds of periodontitis. -1–2 mg/day of elemental lithium (as lithium orotate or from mineral water) cuts suicide rates by up to 80% in high-lithium regions and reduces dementia progression in RCTs at 5 mg/day. -Children with autism and/or ADHD seem to have impaired B6 utilization. -High methionine, low folate and low vitamin B6/B12 (HM-LF-LV) diet causes neurodegeneration and subsequent short-term memory loss. -Allithiamine can not only alleviate hyperglycaemia-induced endothelial dysfunction, but also reduce the level of advanced glycation end-products (AGEs). -Rosemary can also reduce the level of advanced glycation end-products (AGEs). -Astragalus supports mitochondria by scavenging harmful free radicals, reducing lipid peroxidation, increasing glutathione levels and it boosts endurance by 127% in mice. -A combination of multiple lifestyle factors (sleep, activity, diet, social connection, etc.) can be linked to 50%+ lower depression risk compared with an unfavorable profile. -Vitamin D dose-dependently reduces symptoms of depression. -Cannabis is cooking your brain and testicles (CBD can be helpful though). -Beta-caryophyllene (found in cloves and black pepper) increases salivary testosterone levels by 16%. -Taurine is an essential neuromodulator during cortical development. -Niacinamide can reduce plaque buildup in the brain and NMN improves insulin resistance. -Children with autism often can not utilize folate properly due to genetic impairments. -Not consuming enough B vitamins literally shrinks parts of the brain (especially B12). -B1 is crucial for gut motility and stimulating digestive enzymes. -High dose inositol (12–18 g/day) has antidepressant efficacy equal to SSRIs in multiple RCTs, with almost zero side effects. -A copper:zinc imbalance (high Cu/low Zn) is found in A LOT of cases of postpartum depression and violent behavior in teens. -10,800 FU of nattokinase per day showed significant reductions in atherosclerosis progression. -Patients who passed away from COVID had low iron, vitamin B12 and vitamin D while also having high HbA1c. -200 mg of vitamin C and 500 µg of B12 per day improve blood pressure, blood flow and reduce arterial thickness. -Vitamin C lowers cortisol by up to 40% in some cases, increases oxytocin, supports cardiovascular health, increases dopamine and lowers prolactin. -300 mg/day of ubiquinol (active CoQ10) reduces migraine frequency by up to 50–60%. -Thiamine (B1) at high doses (up to 1.5 grams) cuts fatigue nearly in half in patients with MS. -The first 27 longest living humans in history are women, and 80% of people over the age of 100 are women -Plasma donation and blood donation have been seen to decrease the amount of forever chemicals in firefighters. -Muscle androgen receptor density predicts muscle growth from resistance training far better than circulating levels of hormones -PQQ seems good for elderly individuals with mild cognitive impairment. -20 g/day of creatine loading + 5 g maintenance for 8 weeks cuts pain by 50% and fatigue by 60% in several small RCTs for fibromyalgia. -High prolactin and low thyroid hormones are common in MDD. -300 mg/day of ubiquinol cut cardiac death by 43% and total mortality by 42% over 2 years in patients with moderate to severe heart failure. -High doses of biotin can lower blood sugar by half in diabetics and increase testosterone quite a lot (even by 3X). -Vitamin C therapy might in fact increase the survival rate across all types of cancers by up to 4X. -Vitamin A improves A LOT of symptoms of autism. -Not getting enough selenium is so problematic that people with a baseline serum selenium concentration below approximately 106 ng/mL (within the low-normal range) had significant reductions in total cancer mortality and incidence of lung, colorectal and prostate cancers when supplemented with 200 µg/day of selenium. -Separating fats and carbs in meals can minimize the simultaneous availability of both substrates, reducing competition and potentially improving glucose clearance. -High dose riboflavin (400mg) works for up to 70% of migraineurs within 6 weeks. -Vitamin A is superior to steroids for masculinization before 12y.o. -10–15 g of glycine at night can improve insulin sensitivity the next day by even up to 50%. -Men taking 600 mg/day of CoQ10 for 12 months reported a 113.7% increase in sperm concentration and a 104.8% increase in progressive motility. -A single 20 g dose of creatine almost completely negates the cognitive decline from 24–36 hours of sleep loss. -I can make you insane by changing your gut microbiome. -Morning sunlight reduces the length of hospitalization in bipolar disorder. -Religious people live longer. -Higher vitamin B1, B6 intakes and plasma pyridoxal-phosphate are associated with lower risk of mortality up to 10 years. -NAC + Glycine has been shown to expand lifespan in mice by more than 20%. -Taurine has been shown to expand lifespan by 10% in male mice and 12% in female ones. -At the end of a chromosome, there are these protective caps called telomeres and the consumption of bee products showed an increase of over 0.25kbp in just a year. -Urolithin A is more effective than most of the supplements promoted for "anti-ageing" purposes. -Group sports extend life expectancy and being a cardio freak (marathon maxing for no reason (run a marathon 1/year if it's for charity for example) shortens it). -B12 supports ptp-3 and helps maintain good cognitive function in centenarians. -Biomarker differences between centenarians and diseased populations include: 1. Metallothionein 2. Good 03:06 ratio 3. Glutathione 4. SOD 5. IL-6 (low) 6. TNF-a (low) 7. Uric acid (low) -People who die by su*cide (but also have traits such as hostility(*)) tend to have modestly lower serum total/LDL cholesterol. But lowering cholesterol with statins does not increase suicidal behavior. So the proposed theory for this association remains that neuroinflammation changes lipid metabolism and results in these lower circulating cholesterol levels. (*) patients with borderline personality disorder often have lower baseline fasting serum cholesterol levels compared to patients with other personality disorders. -Eating breakfast is linked to lower suic*de rates -A meatless diet increases the frequency of depressive episodes. -When doctors say that depression is caused by low serotonin, they probably mean that it's caused by high quinolinic acid (its production outpaces its clearance, to be exact). -Autism spectrum disorder seems to be the outcome of mitochondrial dysfunction during neurodevelopment. -Magnesium intake is inversely associated with coronary artery calcification, with the risk being lowest at 450 mg/d of magnesium. -Green tea enhances the skin anti-aging effects of red light. -Giving hospitalized COVID-19 patients 30,000 IU of vitamin D daily for 3 days reduced their risk of death by 67%. -Taking ibuprofen for more than 60 days in a year makes men twice as likely to experience infertility. -66.5% of bankruptcies in the US are due to medical bills. -Mold exposure can lower the IQ of children by 10 points. -Vitamin D deficiency is linked to 60% higher odds of depression. -Nattokinase can reverse carotid artery plaque by 36% at 10,800FU (taken over a year). -Bright night light exposure is independently associated with type 2 diabetes. -SSRIs can suppress melatonin by almost 50% under normal light conditions. -Extending sleep by just 1.2 hours "offsets" 300 extra calories. -The more you increase sodium fluoride, the dumber kids become. -Exercise (aerobic) is more effective than SSRIS. -It might sound weird, but onion juice is actually effective for alopecia aerata. -Exercising 4 hours after reading something improves retention. -Creatine is an underrated supplement for lowering triglycerides. -Negative air ions (think being outside in nature) reduce depression by 50%. -Thinking that depression is a response to inflammation might be correct in a lot of cases. -By taking 600mg of NAC twice a day during flu season you might drop your chances of getting sick by up to 50% (note, NAC taken for weeks on end will deplete copper and harm some of the biofilms of beneficial gut bacteria) -240mg twice daily of Fernblock may reduce the risk of sunburn by 400% and UV damage by over 300%. -Bile treatment improves psoriasis. -Using a smartphone for 60 minutes a day lowers fertility and testosterone quite a lot. -Vapes can contain up to 20 times more lead than cigarettes. -Laughter reduces cortisol levels by up to 37%. -Vitamin K is associated with a reduced risk of cardiovascular, cancer, or all-cause mortality. -Gingerol and shogaol in ginger enhance insulin sensitivity by increasing GLUT4 expression and inhibiting intestinal glucose absorption. -Chromium enhances insulin receptor activity by improving the binding of insulin to its receptors and supporting glucose metabolism. -Myo-inositol acts as a second messenger in insulin signaling pathways, improving insulin receptor function and glucose uptake. -Fiber reduces postprandial glucose spikes. -Fasting induces FGF21. -93% of chronic fatigue syndrome patients had mycotoxins in their urine. -Glyphosate was found in the sperm of 60% of infertile men in France (in the US a bit over 80% of the population have traces in their bodies). -About 90% of people with fibromyalgia show elevated levels of mold-related toxins in their blood or urine. -A higher 4-PA/PLP ratio (the marker of vitamin B6 turnover/catabolism) might be one of the strongest independent predictors of all-cause mortality in type 2 diabetics. -One hour of chopping wood (with an axe) raises salivary testosterone by 48.6%. -Two quite underrated yet effective tools when it comes to dealing with a candida overgrowth are undecylenic acid and baicalein. -Tyrosine hydroxylase (the enzyme that converts tyrosine) can't function properly without thiamine pyrophosphate (TPP) as a cofactor. -Lactoferrin (apolactoferrin might be even more powerful) helps against Covid quite a lot and is an underatted tool for lowering VC. -630+808nm of RLT 2x/week for 6 weeks reduced abdominal fat by 4-5 cm in all participants without diet or exercise in a study. -Quercetin and EGCG are zinc ionophores (they facilitate the transport of zinc into cells). Hydroxychloroquine and ivermectin are also promoted that are zinc inophones in the alternative health spaces but that's not true. -Giving 300mg of CoQ10 in fibromyalgia patients for 40 days led to 53% decrease in total symptom score. -Taurine enhances IRS-1 tyrosine phosphorylation and reduces serine phosphorylation. -Cold exposure activates BAT, which increases glucose uptake and fatty acid oxidation. -A 25-year study of nearly 30,000 Swedish women found that avoiding sun exposure was a major risk factor for all-cause mortality (similar in magnitude to smoking). -The first time skin cancer was induced in mice was with a lamp that emitted UVC. -Testosterone increases punishment of unfair behavior. -Low creatine in the prefrontal cortex is associated with depression. -A zinc deficiency does in fact harm androgens quite a lot. -EGCG before doing cardio improves IR sensitivity by activating AMPK and reducing oxidative stress, promoting GLUT4 translocation. -HIIT increases GLUT4 translocation. -Light walking (15 minutes) after meals enhances GLUT4 translocation and glucose uptake in skeletal muscle, independent of insulin. -Hypothyroidism impairs the activation and retention of riboflavin (and maybe iron, vitamin B12, folate, vitamin D, magnesium and copper as well). *Thyroid hormones are necessary to regulate the enzymatic conversion of riboflavin (vitamin B2) into its active coenzyme forms: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). -Each 0.5 mEq/L lower baseline serum potassium (within the normal range (3.5–5.5 mEq/L)) was associated with a roughly 45% higher incidence for type 2 diabetes in people who were not on diuretics and had normal potassium at baseline. -This might sound weird or dumb, but lemon peels can actually help reduce cortisol. -When you are trying to learn something new for the first time. Write it down. Handwriting activates far more elaborate and widespread brain connectivity patterns, specifically in the theta and alpha frequency bands, compared to typing on a keyboard. (*) Theta waves (around 3.5–7.5 Hz) are critical for working memory, processing new information, and learning. (**) Alpha waves (around 8–12.5 Hz) are associated with focus, attention, and long-term memory formation. -Believe it or not, the mere presence of a smartphone, even if it is turned off and out of sight in a bag or pocket, significantly reduces a person's cognitive capacity available for complex tasks. -People with tattoos show a 29% elevated melanoma risk and a 21% lymphoma risk. -Testosterone's anti-anxiety and analgesic effects may be due in part to actions of its 5alpha-reduced metabolites in the hippocampus. -Our stomach pH looks like scavengers, not carnivores (the very high acidity in humans and scavengers serves the purpose of killing the high levels of bacteria and pathogens typically found in decaying meat, which was likely an important part of the early human diet during periods of scavenging). -The fatty acid composition of membranes MIGHT be one of the determining factors of maximum life span. -Intermittent fasting can increase the abundance of beneficial bacteria, such as members of the Lactobacillaceae, Bacteroidaceae and Prevotellaceae, but it's far preferable to skip dinner than it is to skip breakfast (unless you have sleep issues that are related to cortisol/poor glycogen storage etc). -Levothyroxine users (T4) had a 50% higher adjusted odds ratio for cancer at any site compared with non-users. Now, we need to note that this was an observational study and that pre-existing thyroid conditions independently alter cancer risk. But, it makes some sense since T4 is significantly more potent than T3 at activating the pro-oncogenic signals via the αvβ3 integrin receptor (like the ERK1/2 pathway). Using high doses of T3 can have its own problems (especially if you use it for no real reason), but it does not seem to impact cancer risk nearly as much. -Zinc supplementation increased the rate of wound healing by 3X in healthy young people and supplementation in a group of people aged 55-87 resulted in about 2/3 fewer infections than placebo. -People with serum magnesium above the median had 42% lower risk of sudden cardiac death and correcting magnesium deficiency may prevent atherosclerosis. -Subclinical atherosclerosis is linked to small intestinal bacterial overgrowth via vitamin K2-dependent mechanisms. -SIBO-positive patients have a significantly higher prevalence of dyslipidemia (54% vs 29% in SIBO-negative) and metabolic syndrome. -Taurine supplementation improves several cardiometabolic risk factors. -Oral supplementation with L. reuteri (NCIMB 30242) increases vitamin D levels, reduces LDL-C by 11.64% and apoB-100 by 8.41% relative to placebo. -Excess aldosterone can contribute to androgenetic alopecia. -Healthy sleep (roughly 7 hours) is associated with about a 22% lower risk of depression. -Urolithin A enhances vitamin D receptor signaling -Melatonin and vitamin E seem quite effective for atopic dermatitis -A high dietary intake of vitamin C (≥ 75 mg/d) was found to have a statistically significant impact on reducing the risk of AD. -The brain consumes about 20% of the body's oxygen despite comprising only 2% of body weight, leading to high production of reactive oxygen species (ROS) during energy metabolism. BUT, antioxidant supplements often fail in trials and supporting the Nrf2 pathway seems to be preferable. -Decreased lipoprotein (a) and serum high-sensitivity C-reactive protein levels in male patients with atherosclerosis after supplementation with ginger. fitandball.gumroad.com/l/bra…