reSee.it - Tweets Saved By @brettboettcher1

brettboettcher1
Posted - November 8, 2025 at 12:37 PM
Saved - December 22, 2025 at 4:05 AM
reSee.it AI Summary
I share how Japan’s longevity and low obesity/heart disease come from eight simple habits: 1) Hara Hachi Bu—eat to 80% fullness, 2) Natto with nattokinase and K2 for arteries and bones, 3) fermented foods for gut health and inflammation, 4) 6,000–8,000 daily steps, 5) ikigai—purpose, 6) fish rich in protein and omega-3s, 7) seaweed for iodine and fiber, 8) daily, low‑impact activity woven into life. Bottom line: healthy living is nutrition, movement, and purpose.

@brettboettcher1 - Brett Boettcher

Japanese people consume a lot of: - Meat - Carbs - Seed oils Yet they live longer, have a 10X lower rate of obesity and a 4X lower rate of heart disease than Americans. How? These 8 important but overlooked factors to be lean and healthy (bookmark this) 👇 1. "Hara Hachi Bu" They have this principle which means to "eat until you're 80% full". This helps prevent overeating leading to weight gain and all the chronic diseases that increases your risk of like: - Heart disease - Type 2 Diabetes - High blood pressure. You should eat slowly, filling foods and avoid eating when you're not hungry anymore. 2. Natto The Japanese consume these fermented soybeans that have nattokinase which literally breaks down plaque in your arteries. Natto also boosts vitamin K2 which drives calcium to your bones instead of your arteries where it can become plaque. Preventing plaque buildup is key for preventing heart disease. 3. Fermented foods - Miso - Soy sauce - Pickled vegetables The Japanese eat them several times a week, not occasionally. They're flood with probiotics and enzymes that: - Balance immmunity - Strengthen digestion - Reduce inflammation at the source They have some of the world's lowest rates of gut-related disease and they have less inflammation. The lesson? Fermented foods are great for gut health and inflammation. 4. High step count The average Japanese person walks 6,000–8,000 steps/day, nearly double the American average. The difference? It's built into their lifestyle. Daily walking to train stations, markets, or work helps keep them lean and metabolically healthy. You should aim to get 8K+ steps a day. 5. Culture/purpose Longevity in Japan isn’t just from their food... It’s from purpose. Having purpose is very important in their culture. They call it Ikigai — “a reason for being” Studies show people with a clear sense of purpose have a 33% lower risk of death from any cause. You can find purpose in anything but one example is having the best family life you can and helping your kids live the best lives they can. 6. Diet high in fish diet (protein + omega 3s) Fish are high in protein which helps you be leaner and have higher insulin sensitivity. Omega-3s (fatty fish are rich in them too) lower inflammation and triglycerides, reducing your risk of heart disease. Add more fish to your diet and supplement 2g of Omega-3s a day. 7. Eating Seaweed It's a uniquely nutritious food packed with: - Iodine - Vitamin K - Magnesium - Vitamin B12. It's also high in fiber which promotes gut health, good digestion and stable blood sugar levels. You can add it to: - Rice - Soups - Salads - Smoothies. 8. Physical activity is woven into daily routines People garden, cycle to work, stretch in the morning. This steady, low-impact movement: - Lowers stress - Burns calories - Reduces blood sugar spikes Without actually "working out". The Bottom Line: The Japanese demonstrate that you can be incredibly healthy with just basic lifestyle habits around: - Nutrition - Movement As well as having meaningful goals and purpose. If you liked this post and you'd like more simple, sustainable ways to take control of your health and lose some body fat: 👉 Like and Comment "Health" and I'll DM you the brand new Ultimate Guide to Health we just made (Must Follow)

brettboettcher1
Posted - September 16, 2025 at 1:21 PM
Saved - September 18, 2025 at 11:44 PM
reSee.it AI Summary
Excess body fat can harm your health by promoting insulin resistance and heart disease. To get lean without extreme measures, I recommend cutting processed foods, making healthy meals enjoyable, and incorporating more red meat and eggs for their nutrients. Aim for 0.7-1g of protein per pound of body weight, minimize alcohol, and increase daily steps to 7-10K. Resistance training, reducing stress, lowering inflammation, improving sleep, and getting sunlight are also crucial for effective fat loss. If you're a busy parent looking to lose weight and improve health, reach out for support.

@brettboettcher1 - Brett Boettcher

Excess body fat is silently killing you. It doesn´t just sit there... It´s pumping out chemicals that drive insulin resistance and heart disease. Here’s exactly how to get lean ASAP to stop the damage without extreme diets or workouts (bookmark this): 🧵 https://t.co/CDWuj5X0nM

@brettboettcher1 - Brett Boettcher

1. Cut down on processed food. It makes it almost impossible to lose weight. It´s full of calories and chemically engineered to make you want to eat more and more and never feel full. It´s terrible for your health too: https://t.co/hd5lKCLWcI

Video Transcript AI Summary
If you wanted to make a perfect food to get people addicted, overweight, and sick, you'd create ultra processed food. It's not just unhealthy. It's literally engineered to hijack your biology. This stuff leads to chronic inflammation, insulin resistance, and nutrient deficiencies. The mix of refined carbs, fats, and sugar you find in processed foods, that combination doesn't exist in nature. Your brain is not wired to handle it. It lights up your reward center in your brain like a slot machine, causing overeating and unending cravings. Even worse, it's completely unfilling. Some of these foods even contain additives that suppress your hunger and fullness signals, so you literally don't know when you've had enough. This isn't food. It's an engineered product. So if you want to start feeling better, have more mental clarity, and jump start your health, let's start with cutting processed foods.
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Speaker 0: If you wanted to make a perfect food to get people addicted, overweight, and sick, you'd create ultra processed food. It's not just unhealthy. It's literally engineered to hijack your biology. This stuff leads to chronic inflammation, insulin resistance, and nutrient deficiencies. But here's the scary part. The mix of refined carbs, fats, and sugar you find in processed foods, that combination doesn't exist in nature. Your brain is not wired to handle it. It lights up your reward center in your brain like a slot machine, causing overeating and unending cravings. Even worse, it's completely unfilling. Imagine sitting down eating an entire bag of potato chips, literally thousands of calories, and you're still hungry. Some of these foods even contain additives that suppress your hunger and fullness signals, so you literally don't know when you've had enough. This isn't food. It's an engineered product. So if you want to start feeling better, have more mental clarity, and jump start your health, let's start with cutting processed foods. Foods.

@brettboettcher1 - Brett Boettcher

2. Make your healthy meals taste good. A healthy "diet" shouldn´t be boring. If it is, you won´t stick to it and stay lean for life. Even if you lose weight initially, you’re going to end up putting it back on. https://t.co/Uk3En6QFhx

Video Transcript AI Summary
"Let's be honest. If healthy food doesn't taste good, you're not gonna stick with it." "Make sure you season your food properly." "Roast your vegetables." "Don't fear fat." "One tablespoon of oil is roughly a 100 calories regardless of the oil that you're using." "Eating healthy doesn't mean dry chicken and plain salads." "With a few small tweaks, your meals can be delicious, satisfying, and something you look forward to each and every time." "Greek yogurt, cottage cheese, and Parmesan all offer excellent protein to calorie ratios, and they can totally transform a meal while boosting your protein in the process."
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Speaker 0: Let's be honest. If healthy food doesn't taste good, you're not gonna stick with it. So here are some simple ways to make your food taste amazing without sacrificing nutrition. Make sure you season your food properly. Things like salt, pepper, paprika, onion powder, and garlic powder can go a long ways without adding any calories to your meal. Use sauces and dressings wisely. Make your own with things like olive oil, lemon, mustard, hot sauce, and Greek yogurt. This will allow you to avoid the seed oils and hundreds of empty calories in store bought versions. Roast your vegetables. This offers way more flavor than boiling or steaming them. Add a little olive oil or avocado oil and some spices, and you're golden. Don't fear fat. Just make healthy choices and don't abuse it. One tablespoon of oil is roughly a 100 calories regardless of the oil that you're using. So leverage things like avocado and olive oil, grass fed butter, beef and tallow. Add a little of these to your meal, and these are gonna make your meals taste great while helping you to stay full. And finally, here's a big one. Take advantage of high protein foods that bring a ton of flavor and creaminess. Greek yogurt, cottage cheese, and Parmesan all offer excellent protein to calorie ratios, and they can totally transform a meal while boosting your protein in the process. Eating healthy doesn't mean dry chicken and plain salads. With a few small tweaks, your meals can be delicious, satisfying, and something you look forward to each and every time.

@brettboettcher1 - Brett Boettcher

3. Eat more red meat and eggs. - Filling - Low-calorie - High-protein - Full of nutrients. They even improve your metabolism and hormones so you naturally burn more calories. Ignore the propaganda against them: https://t.co/yJc7nFWuVo

Video Transcript AI Summary
For years, they've blamed fat and red meat for heart disease, but that all started with one flawed study. Back in the nineteen fifties, a researcher by the name of Hansel Keyes launched the seven country study. His data showed a link between saturated fat intake and heart disease, and that shaped nutritional policy for years to come. Ansel Keyes cherry picked the countries he included in his study, leaving out countries like France who have a high intake of saturated fat but had no increased risk of heart disease. Even worse, he left out other key health factors, things like sugar intake, a sedentary lifestyle, and even smoking. All of these have huge effects on overall heart health. And by ignoring these, he was able to point the finger at fat and red meat as the overall villain.
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Speaker 0: For years, they've blamed fat and red meat for heart disease, but that all started with one flawed study. Back in the nineteen fifties, a researcher by the name of Hansel Keyes launched the seven country study. His data showed a link between saturated fat intake and heart disease, and that shaped nutritional policy for years to come. But here's what people don't know. Ansel Keyes cherry picked the countries he included in his study, leaving out countries like France who have a high intake of saturated fat but had no increased risk of heart disease. Even worse, he left out other key health factors, things like sugar intake, a sedentary lifestyle, and even smoking. All of these have huge effects on overall heart health. And by ignoring these, he was able to point the finger at fat and red meat as the overall villain. So for decades, we've continued to cut out things like eggs, red meat, and butter, all while heart disease rates continue to skyrocket. It's time to address the real enemies, unstable blood sugar, high intake of processed foods, and overall metabolic dysfunction. Now is the time to question the narrative and get back to what truly makes us healthy.

@brettboettcher1 - Brett Boettcher

4. Eat 0.7-1g of protein per lb of bodyweight per day. Protein isn´t just for muscle. It´s the best macro for weight loss. It boosts your metabolism and insulin sensitivity. It´s very filling and burns more calories when you digest it too. https://t.co/xmS48A3tkX

Video Transcript AI Summary
One of the biggest struggles people have with getting in enough protein is time and convenience. Here are some easy time efficient ways to pack protein into your day. Kick off your day with a protein bump. Make sure if you're eating breakfast that you're starting that meal with a pile of protein. This could be something as simple as a Greek yogurt bowl with some additional whey protein, two to three eggs with some chicken sausage, or even going with a protein smoothie. Pick one of these options and you're at 40 to 50 grams of protein before 9AM. Keep ready to eat proteins on hand—hard boiled eggs, cans of tuna, beef jerky, Greek yogurt, or cottage cheese. Double up on your proteins at meals. Use whey protein powder. Take advantage of the times that you are cooking; batch cook once or twice a week.
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Speaker 0: One of the biggest struggles people have with getting in enough protein is time and convenience. They think hitting their protein goals means spending hours and hours in the kitchen cooking chicken and steak, but it doesn't have to be that complicated. Here are some easy time efficient ways to pack protein into your day. Kick off your day with a protein bump. Make sure if you're eating breakfast that you're starting that meal with a pile of protein. This could be something as simple as a Greek yogurt bowl with some additional whey protein, two to three eggs with some chicken sausage, or even going with a protein smoothie. Pick one of these options and you're at 40 to 50 grams of protein before 9AM. Keep ready to eat proteins on hand. This might include things like hard boiled eggs, cans of tuna, beef jerky, Greek yogurt, or cottage cheese. Find foods you enjoy and keep them easily accessible throughout the day to easily bump up protein. Double up on your proteins at meals. Instead of going heavy handed on the rice or the extra beans, grab some extra chicken, prioritize the ground beef, find ways to pair that with a vegetable, and you'll be in a great spot. Use whey protein powder. It's one of the easiest proteins for your body to be able to absorb and put to use and can be added to almost any meal. This could be as simple as adding a scoop to your coffee, your Greek yogurt, or your oatmeal, or even just pairing a protein shake with something like pizza night with the family to make sure you're not coming up empty. Take advantage of the times that you are cooking. Try to batch cook once or twice a week. No one expects you to cook seven dinners throughout the week. But if you can grill or bake a few pounds at a time, now you're gonna be set for days to come. You don't need to be a chef. You just need a few go to options and a little planning throughout the week. Protein is the key for fat loss, muscle building, and reducing cravings. So make it easy on yourself and maximize your protein.

@brettboettcher1 - Brett Boettcher

5. Minimize alcohol. I´ve spoken to many people who have healthy diets and exercise but still can´t lose fat because of alcohol... It´s high in calories and a poison for your metabolism and health: https://t.co/hodVAs3WII

Video Transcript AI Summary
It's not just empty calories. It's a full on metabolic disruptor. Your body stops burning fat to prioritize breaking down that alcohol because it recognizes it as a toxin. That means more fat gets stored, especially when you're eating and drinking at the same time. Alcohol spikes cortisol, and this messes with your testosterone, which impacts your ability to build muscle, your metabolism, your sleep, and even your recovery. Alcohol wrecks your sleep, especially your deep REM sleep. So even if it knocks you out originally, you're gonna wake up feeling tired, hungry, and with little willpower. It reduces your inhibitions, which usually leads to worse food decisions and a lot more of them. And finally, it damages your gut lining and liver over time. This significantly impacts your hormone balance and your metabolism.
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Speaker 0: Let's talk about what alcohol really does to your body. It's not just empty calories. It's a full on metabolic disruptor. Your body stops burning fat to prioritize breaking down that alcohol because it recognizes it as a toxin. That means more fat gets stored, especially when you're eating and drinking at the same time. Alcohol spikes cortisol, and this messes with your testosterone, which impacts your ability to build muscle, your metabolism, your sleep, and even your recovery. Alcohol wrecks your sleep, especially your deep REM sleep. So even if it knocks you out originally, you're gonna wake up feeling tired, hungry, and with little willpower. It reduces your inhibitions, which usually leads to worse food decisions and a lot more of them. And finally, it damages your gut lining and liver over time. This significantly impacts your hormone balance and your metabolism. Moderation is one thing if you have a healthy metabolism. But if you're trying to lose fat and improve your overall health, alcohol is working against you on every level. So cut back on the booze, and I guarantee you'll see your fat loss, your energy, and your overall health drastically improve.

@brettboettcher1 - Brett Boettcher

6. Get in 7-10K steps/day. It can burn an additional 300-400 calories/day. Unlike other types of cardio... It won´t exhaust you or leave you starving afterwards. Here´s how to easily get your steps up: https://t.co/7TDLAZI2P4

Video Transcript AI Summary
Start the day with a ten minute walk. Sunlight and movement are a great way to set the mood and your metabolism for the day. Set a timer for yourself. If you're gonna be at the desk throughout the day, every hour, get yourself up, even if it's one to two minutes. Over the course of the day, that could be thousands of steps. Take advantage of movement after meals. Even five to ten minutes of activity, like family walks after dinner, can decrease blood sugar by up to 40%. If you've got kids, make movement fun. Chase them around in the yard. Play in the playground. Go kick a ball. The more you move with them, the more your metabolism and the bonds you build with them will continue to grow. If you're on the phone throughout the day, take as many walking calls as you possibly can.
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Speaker 0: Start the day with a ten minute walk. Sunlight and movement are a great way to set the mood and your metabolism for the day. Set a timer for yourself. If you're gonna be at the desk throughout the day, every hour, get yourself up, even if it's one to two minutes. Over the course of the day, that could be thousands of steps. Take advantage of movement after meals. Even five to ten minutes of activity, like family walks after dinner, can decrease blood sugar by up to 40%. If you've got kids, make movement fun. Chase them around in the yard. Play in the playground. Go kick a ball. The more you move with them, the more your metabolism and the bonds you build with them will continue to grow. If you're on the phone throughout the day, take as many walking calls as you possibly can. Technology allows us to get outside while we're being productive. Your brain and your overall productivity will also thank you. And finally, take advantage of a walking pad. I know as good as anyone what it's like to be on Zoom calls all day. Take advantage of that time when you can move while you're doing some of those mundane meetings throughout the day. You don't need to commit to a 10,000 step walk throughout the day. All these little changes continue to add up, and all of that movement will continue to fuel your metabolism and your overall health for years to come.

@brettboettcher1 - Brett Boettcher

7. Resistance train. Most people just think of cardio for losing fat But having more muscle helps you lose fat by: - Boosting your metabolism - Enhancing insulin sensitivity - Lowering inflammation & cortisol. Here´s how to best do it if you´re over 40 years old: https://t.co/cxl8iL05Ga

Video Transcript AI Summary
Stick to the basics. Squats, rows, presses, and hinges. These foundational movements train your entire body while reducing your overall risk of injury. You can do this efficiently in just two to three workouts per week, and that gives you plenty of time for recovery, which becomes more and more important as we get older. Use the eight to 15 rep range while you're training. Time under tension, which is how long your muscles are actively working during a set, is far more important than the weight you're actually moving. You should be working within one to two reps of failure with most of your sets. When you're working close to failure and progressively overloading with each and every workout, this is where the magic happens in the gym. But make sure you keep your ego out of it. This is how you stay strong, lean, and injury free for decades to come.
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Speaker 0: Stick to the basics. Squats, rows, presses, and hinges. These foundational movements train your entire body while reducing your overall risk of injury. You can do this efficiently in just two to three workouts per week, and that gives you plenty of time for recovery, which becomes more and more important as we get older. Use the eight to 15 rep range while you're training. This allows you to train close to failure without dangerously heavy weight or the mental fatigue of the drag of doing sets beyond 15 reps. Focus on form and control above everything else. Time under tension, which is how long your muscles are actively working during a set, is far more important than the weight you're actually moving. You should be working within one to two reps of failure with most of your sets. When you're working close to failure and progressively overloading with each and every workout, this is where the magic happens in the gym. But make sure you keep your ego out of it. Sloppy reps or continuing to grind through pain is a recipe for a major setback or injury. Progress slowly and gradually. Your tendons and ligaments especially are gonna take extra time to be able to adjust to the added weight. Remember, just because you're over 40 doesn't mean you shouldn't be training hard. It just means you need to train smarter with the proper volume, form, nutrition, and recovery to continue to make progress safely. This is how you stay strong, lean, and injury free for decades to come.

@brettboettcher1 - Brett Boettcher

8. Reduce stress. Stress isn´t just a feeling. It messes with your: - Hunger - Thyroid - Cravings - Metabolism - Insulin sensitivity Making it much harder to lose fat. It makes you feel far less like sticking to your diet and workout routine too. https://t.co/u89sKgFBmF

Video Transcript AI Summary
- Stress is unavoidable, but chronic stress, that's what's gonna wear you down. - Here's a few science backed ways to lower it. - It starts with regular movement. - Daily walks have been shown to significantly reduce cortisol levels while boosting your mood. - And if you can combine that with sunlight in the morning, now you're setting the tone for the day, balancing your circadian rhythm and your overall mental health. - Make sure you take time alone. - Prioritize things like prayer, box breathing, practicing gratitude, journaling, or meditation. - Disconnect from your phone in some way. - We're not wired to be handling stimuluses every day nonstop. - We need to take a break and let our brain calm down throughout the day. - Finally, create real breaks. - We're not wired to be going nonstop. - Even something as simple as stepping outside for five to ten minutes throughout the day can have a significant impact on your mental, your physical health, as well as your productivity throughout the day. - The goal isn't zero stress. It's managing that stress so it doesn't manage you.
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Speaker 0: Stress is unavoidable, but chronic stress, that's what's gonna wear you down. Here's a few science backed ways to lower it. It starts with regular movement. Daily walks have been shown to significantly reduce cortisol levels while boosting your mood. And if you can combine that with sunlight in the morning, now you're setting the tone for the day, balancing your circadian rhythm and your overall mental health. Make sure you take time alone. Prioritize things like prayer, box breathing, practicing gratitude, journaling, or meditation. These all can significantly calm your nervous system while keeping you focused on the more important things in life. Disconnect from your phone in some way. We're not wired to be handling stimuluses every day nonstop. We need to take a break and let our brain calm down throughout the day. This is especially important at night as we're trying to wind down for bed and get restful sleep. This is almost impossible for staring at a screen trying to wind down an hour before bed. Finally, create real breaks. We're not wired to be going nonstop. Even something as simple as stepping outside for five to ten minutes throughout the day can have a significant impact on your mental, your physical health, as well as your productivity throughout the day. The goal isn't zero stress. It's managing that stress so it doesn't manage you.

@brettboettcher1 - Brett Boettcher

9. Lower your inflammation. It damages everything in your body and brain but nobody talks about it. It makes it harder to lose fat by worsening: - Sleep - Hunger - Cortisol - Gut health - Thyroid health - Insulin sensitivity - Mitochondrial function. Here´s how to lower it: https://t.co/EW2OaRVZzP

Video Transcript AI Summary
- Let's start with cutting ultra processed food, especially those high in seed oils, added sugar, and refined grains. These are gonna spike your inflammation and your stress hormones. - Next, let's make sure we're getting seven to nine hours of sleep. - Make sure you're moving daily. - If you can prioritize moderate movement, it can have a huge impact on your overall inflammation. - Let's not forget about one of the most overlooked factors in health, managing stress. - Make prayer, meditation, journaling, and breath work parts of your daily life and you'll significantly reduce cortisol and inflammation. - Support your gut. - Finally, don't forget about vitamin D and magnesium. - When you lower your inflammation, reduce your cortisol, it's going lead to better sleep, better energy, and long term health.
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Speaker 0: Let's start with cutting ultra processed food, especially those high in seed oils, added sugar, and refined grains. These are gonna spike your inflammation and your stress hormones. Next, let's make sure we're getting seven to nine hours of sleep. I know this isn't always practical, but poor sleep is gonna elevate cortisol as well as inflammation. Make sure you're moving daily. If you can prioritize moderate movement, it can have a huge impact on your overall inflammation. Start with something as simple as twenty to thirty minutes of walking or resistance training. Let's not forget about one of the most overlooked factors in health, managing stress. Make prayer, meditation, journaling, and breath work parts of your daily life and you'll significantly reduce cortisol and inflammation. Support your gut. Make sure you're using things like raw honey, fermented foods, and other high fiber options to fuel your good gut health. Not only is this gonna help regulate inflammation and cortisol, but it's drastically gonna improve your overall mental and physical health. Finally, don't forget about vitamin D and magnesium. Through regular sunlight, quality foods, and possibly supplementation, these can drastically reduce your stress response and help keep your inflammation and cortisol levels under control. When you lower your inflammation, reduce your cortisol, it's going lead to better sleep, better energy, and long term health.

@brettboettcher1 - Brett Boettcher

10. Improve your sleep. - Get morning sunlight - Have blackout curtains - Take magnesium glycinate - Get some evening sunlight - Exercise everyday (even just a brisk walk). Poor sleep wrecks your hormones in ways that increase fat storage: https://t.co/LIxW2NP1ZP

Video Transcript AI Summary
- Poor sleep isn't just about feeling tired. It's wrecking your hormones. From cortisol to ghrelin, it's raising your stress and hunger hormones throughout the day. - It increases your risk of insulin resistance, anxiety, brain fog, and even heart disease. And it absolutely tanks your recovery, both physically and mentally. - You crave junk, you snap more easily, and your willpower fades. If you're sleeping poorly, everything else becomes an uphill battle.
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Speaker 0: Poor sleep isn't just about feeling tired. It's wrecking your hormones. From cortisol to ghrelin, it's raising your stress and hunger hormones throughout the day. It increases your risk of insulin resistance, anxiety, brain fog, and even heart disease. And it absolutely tanks your recovery, both physically and mentally. You crave junk, you snap more easily, and your willpower fades. If you're sleeping poorly, everything else becomes an uphill battle.

@brettboettcher1 - Brett Boettcher

11. Get more sunlight. Sunlight is a fundamental part of your health just like diet, exercise, and sleep. It boosts your metabolism for easier fat loss and has so many other benefits: https://t.co/t2kSwJ05Ax

Video Transcript AI Summary
Just fifteen to thirty minutes of midday sun allows your body to produce adequate vitamin d levels. This is gonna boost your immunity, strengthen your bones, and even reduce inflammation. Getting early morning sunlight in your eyes without sunglasses is one of the best ways to reset your internal clock. It tells your body it's daylight, boosts cortisol levels in a healthy way, and allows for improved melatonin production later on. Sunlight also triggers serotonin production. This is gonna help you feel calm, focused, and happy. And for your heart, sunlight helps your skin to produce nitric oxide, and this is gonna lower blood pressure.
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Speaker 0: You've been told to avoid the sun like it's dangerous, but sunlight is one of the most powerful medicines that we have. Just fifteen to thirty minutes of midday sun allows your body to produce adequate vitamin d levels. This is gonna boost your immunity, strengthen your bones, and even reduce inflammation. Getting early morning sunlight in your eyes without sunglasses is one of the best ways to reset your internal clock. It tells your body it's daylight, boosts cortisol levels in a healthy way, and allows for improved melatonin production later on. Evening sunlight also plays a key role. Exposure to warm, low angle light allows your body to wind down and get into a more restful sleep when you first lay down at night. Sunlight also triggers serotonin production. This is gonna help you feel calm, focused, and happy. And for your heart, sunlight helps your skin to produce nitric oxide, and this is gonna lower blood pressure. Believe it or not, sunlight can also help support your metabolism and increase your fat burn. Sunlight, especially in the morning, has been shown to help reduce cravings and control your overall appetite. You've probably heard to get outside when you're not feeling well, and that's because it can be an immune booster. Light exposure activates your t cells, and this can be a powerful support to help your body fight off illness and infection. The right light at the right time of day can fuel your health, especially morning and evening sun. So let the sun work for you.

@brettboettcher1 - Brett Boettcher

If this was helpful: Follow me @brettboettcher1 for more Bookmark the tweet below to save this for later and retweet it to share it with others: https://t.co/Fpus7b8T2Q

@brettboettcher1 - Brett Boettcher

Excess body fat is silently killing you. It doesn´t just sit there... It´s pumping out chemicals that drive insulin resistance and heart disease. Here’s exactly how to get lean ASAP to stop the damage without extreme diets or workouts (bookmark this): 🧵 https://t.co/CDWuj5X0nM

@brettboettcher1 - Brett Boettcher

P.S: If you're a busy parent wanting to: • Lose belly fat and 20+ lbs • Overcome any aches, pains or injuries • Avoid chronic diseases and lifelong meds DM me "Health" to see if we can help: https://t.co/ytxYvDrpkl

@brettboettcher1 - Brett Boettcher

We´ve helped over 3,000 men and women transform their health: • Sustainably • Despite their busy schedules • Without fad diets or living in the gym. This is our mission. DM me "Health" if you´re interested https://t.co/j8hQL2N06x

brettboettcher1
Posted - September 3, 2025 at 12:31 PM
Saved - September 4, 2025 at 11:47 AM
reSee.it AI Summary
I’ve been discussing andropause, a hidden health condition affecting many men over 40, leading to issues like weight gain and erectile dysfunction. After age 30-35, testosterone and other hormones decline, causing symptoms like belly fat, brain fog, and low libido. I shared seven ways to combat this: lose weight, improve sleep, cut processed foods, engage in resistance training, reduce inflammation, get more sunlight, and include red meat and eggs in your diet. Don’t accept declining health as aging; you can regain vitality and feel youthful again.

@brettboettcher1 - Brett Boettcher

The hidden health condition affecting 80% of men over 40: Andropause. It silently causes weight gain, insulin resistance and erectile dysfunction... But it´s completely reversible. Here´s what it is and 7 ways to fix it before it silently sabotages your health: 🧵 https://t.co/FBBJiXwIVo

@brettboettcher1 - Brett Boettcher

What is andropause? After age 30-35, most men´s hormonal health starts declining. Testosterone drops by 1% per year. These other key hormones crash too: • DHEA • Growth hormone • Thryoid hormones. They often have high estrogen and cortisol levels too.

@brettboettcher1 - Brett Boettcher

Andropause symptoms feel like your body and mind is breaking down: • Belly fat • Brain fog • Low libido • Poor sleep • Weak workouts • Being moody and irritable • Being extra sensitive to stress.

@brettboettcher1 - Brett Boettcher

Here’s what causes andropause to hit harder: • Poor sleep • High stress • Unhealthy diet • Being sedentary • Being overweight • Not getting enough sunlight • Not consistently resistance training. The good news is that you can easily fix all of these things. Here´s how:

@brettboettcher1 - Brett Boettcher

1. Lose weight. Body fat doesn´t just sit there. It´s an activate endocrine organ that pumps out chemicals that cause inflammation and insulin resistance. It converts some of your precious testosterone to estrogen too. https://t.co/kmJZ740oaM

Video Transcript AI Summary
Weight loss doesn't have to be extreme, but it does need to be consistent. Your goal should be to lose no more than one to two pounds per week on average. That means creating a daily calorie deficit of between 500 to a thousand calories per day. It's slow, steady, but most importantly, it's preserving muscle mass along the way. Make your sleep a priority. Chronic stress raises cortisol and this has a direct impact on your body's ability to burn fat and improve your metabolic health. Lift weights. Resistance training is the key to building and maintaining muscle mass while you're in a calorie deficit. Build your meals around real food. Focus on hitting at least 30 grams of protein and use that as the foundation of your meal. There are no shortcuts in fat loss.
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Speaker 0: Weight loss doesn't have to be extreme, but it does need to be consistent. Your goal should be to lose no more than one to two pounds per week on average. That means creating a daily calorie deficit of between 500 to a thousand calories per day. It's slow, steady, but most importantly, it's preserving muscle mass along the way. Now let's talk about the habits that actually make this sustainable. Let's start with getting in a few more steps. This low intensity, low stress movement boosts your metabolic health while you're burning a few more calories throughout the day. Get out in the sun more. This is gonna help regulate your mood, your energy, and your overall metabolic health. And higher levels of vitamin d have been shown significantly improve your body's ability to burn fat. Make your sleep a priority. Poor sleep has been shown to increase cravings and hunger, and this is not only gonna crush your metabolism, but make it almost impossible to get into a calorie deficit each day. Reduce your stress. You see chronic stress raises cortisol and this has a direct impact on your body's ability to burn fat and improve your metabolic health. Chronic stress is also a driver of inflammation which is gonna lead to higher levels of things like visceral fat. Lift weights. Resistance training is the key to building and maintaining muscle mass while you're in a calorie deficit. Without it, you may see progress on the scale, but that is likely coming from a loss of muscle mass along the way. Build your meals around real food. Focus on hitting at least 30 grams of protein and use that as the foundation of your meal. Utilize quality carbs, things like fruits and potatoes, Always include high levels of fiber for added satiety and blood sugar control. There are no shortcuts in fat loss. There's no crash diet that's going to help you build a sustainable lifestyle. You create sustainable results with solid habits and a consistent plan. Losing weight and improving your health isn't about being perfect. It's about being intentional every single day.

@brettboettcher1 - Brett Boettcher

2. Fix your sleep. • Have blackout curtains • Take magnesium glycinate • Watch the evening sunlight • Journal to clear your thoughts • Exercise everyday (even just a brisk walk). Poor sleep wrecks your health in so many ways: https://t.co/NdrkvRFUhW

Video Transcript AI Summary
Poor sleep isn't just about feeling tired. It's wrecking your hormones. From cortisol to ghrelin, it's raising your stress and hunger hormones throughout the day. It increases your risk of insulin resistance, anxiety, brain fog, and even heart disease. And it absolutely tanks your recovery, both physically and mentally. You crave junk, you snap more easily, and your willpower fades. If you're sleeping poorly, everything else becomes an uphill battle.
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Speaker 0: Poor sleep isn't just about feeling tired. It's wrecking your hormones. From cortisol to ghrelin, it's raising your stress and hunger hormones throughout the day. It increases your risk of insulin resistance, anxiety, brain fog, and even heart disease. And it absolutely tanks your recovery, both physically and mentally. You crave junk, you snap more easily, and your willpower fades. If you're sleeping poorly, everything else becomes an uphill battle.

@brettboettcher1 - Brett Boettcher

3. Cut down on processed foods. 73% of food in American supermarkets is so processed, that it´s impossible to make in your kitchen at home. They literally require factories with machinery and special chemicals. That´s not real "food" at all. It ruins your health. https://t.co/BM4xTLsLdm

Video Transcript AI Summary
If you wanted to make a perfect food to get people addicted, overweight, and sick, you'd create ultra processed food. It's not just unhealthy. It's literally engineered to hijack your biology. This stuff leads to chronic inflammation, insulin resistance, and nutrient deficiencies. The mix of refined carbs, fats, and sugar you find in processed foods, that combination doesn't exist in nature. Your brain is not wired to handle it. It lights up your reward center in your brain like a slot machine, causing overeating and unending cravings. Even worse, it's completely unfilling. Imagine sitting down eating an entire bag of potato chips, literally thousands of calories, and you're still hungry. So if you want to start feeling better, have more mental clarity, and jump start your health, let's start with cutting processed foods.
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Speaker 0: If you wanted to make a perfect food to get people addicted, overweight, and sick, you'd create ultra processed food. It's not just unhealthy. It's literally engineered to hijack your biology. This stuff leads to chronic inflammation, insulin resistance, and nutrient deficiencies. But here's the scary part. The mix of refined carbs, fats, and sugar you find in processed foods, that combination doesn't exist in nature. Your brain is not wired to handle it. It lights up your reward center in your brain like a slot machine, causing overeating and unending cravings. Even worse, it's completely unfilling. Imagine sitting down eating an entire bag of potato chips, literally thousands of calories, and you're still hungry. Some of these foods even contain additives that suppress your hunger and fullness signals, so you literally don't know when you've had enough. This isn't food. It's an engineered product. So if you want to start feeling better, have more mental clarity, and jump start your health, let's start with cutting processed foods. Foods.

@brettboettcher1 - Brett Boettcher

4. Resistance training. Resistance training is nature´s testosterone replacement therapy. It boosts testosterone production and having more muscle mass boosts it even more too. But don´t follow young fitness influencers´ advice. Here´s how to do it if you´re over 40: https://t.co/noQuJUJiCk

Video Transcript AI Summary
Stick to the basics: squats, rows, presses, and hinges to train your entire body and reduce injury risk. Train 2–3 workouts per week to allow recovery, which becomes more important as we get older. Use 8–15 reps to stay near failure without dangerously heavy weights or the fatigue of longer sets. Focus on form and control; time under tension is more important than the weight moved. Work within one to two reps of failure on most sets and progressively overload each workout for progress. Keep your ego out of it—sloppy reps or grinding through pain lead to setbacks or injury. Progress slowly as tendons and ligaments adjust to added weight. Over 40 doesn't mean you can't train hard; it means you should train smarter with proper volume, form, nutrition, and recovery to stay strong, lean, and injury-free for decades.
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Speaker 0: Stick to the basics. Squats, rows, presses, and hinges. These foundational movements train your entire body while reducing your overall risk of injury. You can do this efficiently in just two to three workouts per week, and that gives you plenty of time for recovery, which becomes more and more important as we get older. Use the eight to 15 rep range while you're training. This allows you to train close to failure without dangerously heavy weight or the mental fatigue of the drag of doing sets beyond 15 reps. Focus on form and control above everything else. Time under tension, which is how long your muscles are actively working during a set, is far more important than the weight you're actually moving. You should be working within one to two reps of failure with most of your sets. When you're working close to failure and progressively overloading with each and every workout, this is where the magic happens in the gym. But make sure you keep your ego out of it. Sloppy reps or continuing to grind through pain is a recipe for a major setback or injury. Progress slowly and gradually. Your tendons and ligaments especially are gonna take extra time to be able to adjust to the added weight. Remember, just because you're over 40 doesn't mean you shouldn't be training hard. It just means you need to train smarter with the proper volume, form, nutrition, and recovery to continue to make progress safely. This is how you stay strong, lean, and injury free for decades to come.

@brettboettcher1 - Brett Boettcher

5. Reduce inflammation. Chronic inflammation is silent killer that wrecks: • Sleep • Cortisol • Testosterone • Thyroid health • Muscle growth • Insulin resistance. You can´t be healthy with your body under fire like this. Here´s how to reduce it: https://t.co/pDliLWqelk

Video Transcript AI Summary
Let's start with cutting ultra processed food, especially those high in seed oils, added sugar, and refined grains. These are gonna spike your inflammation and your stress hormones. Next, let's make sure we're getting seven to nine hours of sleep. I know this isn't always practical, but poor sleep is gonna elevate cortisol as well as inflammation. If you can prioritize moderate movement, it can have a huge impact on your overall inflammation. Let's not forget about one of the most overlooked factors in health, managing stress. Make prayer, meditation, journaling, and breath work parts of your daily life and you'll significantly reduce cortisol and inflammation. Finally, don't forget about vitamin D and magnesium. Through regular sunlight, quality foods, and possibly supplementation, these can drastically reduce your stress response and help keep your inflammation and cortisol levels under control.
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Speaker 0: Let's start with cutting ultra processed food, especially those high in seed oils, added sugar, and refined grains. These are gonna spike your inflammation and your stress hormones. Next, let's make sure we're getting seven to nine hours of sleep. I know this isn't always practical, but poor sleep is gonna elevate cortisol as well as inflammation. Make sure you're moving daily. If you can prioritize moderate movement, it can have a huge impact on your overall inflammation. Start with something as simple as twenty to thirty minutes of walking or resistance training. Let's not forget about one of the most overlooked factors in health, managing stress. Make prayer, meditation, journaling, and breath work parts of your daily life and you'll significantly reduce cortisol and inflammation. Support your gut. Make sure you're using things like raw honey, fermented foods, and other high fiber options to fuel your good gut health. Not only is this gonna help regulate inflammation and cortisol, but it's drastically gonna improve your overall mental and physical health. Finally, don't forget about vitamin D and magnesium. Through regular sunlight, quality foods, and possibly supplementation, these can drastically reduce your stress response and help keep your inflammation and cortisol levels under control. When you lower your inflammation, reduce your cortisol, it's going lead to better sleep, better energy, and long term health.

@brettboettcher1 - Brett Boettcher

6. Get more sunlight. Sunlight exposure is the most underrated aspect of health. A scientific study in Sweden recently found that avoiding sunlight shortens your life expectancy as much as smoking. It improves your: • Mood • Hormones • Metabolism https://t.co/pv64OpTMK7

Video Transcript AI Summary
Just fifteen to thirty minutes of midday sun allows your body to produce adequate vitamin d levels. This is gonna boost your immunity, strengthen your bones, and even reduce inflammation. Getting early morning sunlight in your eyes without sunglasses is one of the best ways to reset your internal clock. It tells your body it's daylight, boosts cortisol levels in a healthy way, and allows for improved melatonin production later on. Sunlight also triggers serotonin production. And for your heart, sunlight helps your skin to produce nitric oxide, and this is gonna lower blood pressure. Sunlight, especially in the morning, has been shown to help reduce cravings and control your overall appetite. Light exposure activates your t cells, and this can be a powerful support to help your body fight off illness and infection. The right light at the right time of day can fuel your health, especially morning and evening sun.
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Speaker 0: You've been told to avoid the sun like it's dangerous, but sunlight is one of the most powerful medicines that we have. Just fifteen to thirty minutes of midday sun allows your body to produce adequate vitamin d levels. This is gonna boost your immunity, strengthen your bones, and even reduce inflammation. Getting early morning sunlight in your eyes without sunglasses is one of the best ways to reset your internal clock. It tells your body it's daylight, boosts cortisol levels in a healthy way, and allows for improved melatonin production later on. Evening sunlight also plays a key role. Exposure to warm, low angle light allows your body to wind down and get into a more restful sleep when you first lay down at night. Sunlight also triggers serotonin production. This is gonna help you feel calm, focused, and happy. And for your heart, sunlight helps your skin to produce nitric oxide, and this is gonna lower blood pressure. Believe it or not, sunlight can also help support your metabolism and increase your fat burn. Sunlight, especially in the morning, has been shown to help reduce cravings and control your overall appetite. You've probably heard to get outside when you're not feeling well, and that's because it can be an immune booster. Light exposure activates your t cells, and this can be a powerful support to help your body fight off illness and infection. The right light at the right time of day can fuel your health, especially morning and evening sun. So let the sun work for you.

@brettboettcher1 - Brett Boettcher

7. Do NOT avoid red meat & eggs. We were told that they were bad for us and to replace them with carbs. But that´s led us to an epidemic of insulin resistance and obesity. Red meat & eggs are great for: • Metabolism • Testosterone • Losing weight and staying lean. https://t.co/H2FJkUMf2L

Video Transcript AI Summary
For years, they've blamed fat and red meat for heart disease, but that all started with one flawed study. Back in the nineteen fifties, a researcher by the name of Hansel Keyes launched the seven country study. Ansel Keyes cherry picked the countries he included in his study, leaving out countries like France who have a high intake of saturated fat but had no increased risk of heart disease. Even worse, he left out other key health factors, things like sugar intake, a sedentary lifestyle, and even smoking. And by ignoring these, he was able to point the finger at fat and red meat as the overall villain. It's time to address the real enemies, unstable blood sugar, high intake of processed foods, and overall metabolic dysfunction. Now is the time to question the narrative and get back to what truly makes us healthy.
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Speaker 0: For years, they've blamed fat and red meat for heart disease, but that all started with one flawed study. Back in the nineteen fifties, a researcher by the name of Hansel Keyes launched the seven country study. His data showed a link between saturated fat intake and heart disease, and that shaped nutritional policy for years to come. But here's what people don't know. Ansel Keyes cherry picked the countries he included in his study, leaving out countries like France who have a high intake of saturated fat but had no increased risk of heart disease. Even worse, he left out other key health factors, things like sugar intake, a sedentary lifestyle, and even smoking. All of these have huge effects on overall heart health. And by ignoring these, he was able to point the finger at fat and red meat as the overall villain. So for decades, we've continued to cut out things like eggs, red meat, and butter, all while heart disease rates continue to skyrocket. It's time to address the real enemies, unstable blood sugar, high intake of processed foods, and overall metabolic dysfunction. Now is the time to question the narrative and get back to what truly makes us healthy.

@brettboettcher1 - Brett Boettcher

Most people hit their 40s in declining health and accept is as just "aging". But you´re not 80. You´ve got half of your life left to live. Don´t give up. Live a healthier lifestyle and you´ll feel like you´re in your 20s again. You can take control.

@brettboettcher1 - Brett Boettcher

If you liked this thread, pay it forward. Follow me @brettboettcher1 Bookmark and retweet the tweet below to share this with others: https://t.co/Gdx2tPJiR8

@brettboettcher1 - Brett Boettcher

The hidden health condition affecting 80% of men over 40: Andropause. It silently causes weight gain, insulin resistance and erectile dysfunction... But it´s completely reversible. Here´s what it is and 7 ways to fix it before it silently sabotages your health: 🧵 https://t.co/FBBJiXwIVo

@brettboettcher1 - Brett Boettcher

P.S: If you're a busy parent wanting to: • Lose over 20lbs • Improve your energy levels • Overcome any aches, pains or injuries • Avoid chronic diseases and lifelong meds DM me "Health" to see if we can help: https://t.co/ytxYvDrpkl

@brettboettcher1 - Brett Boettcher

We´ve helped over 3,000 men and women transform their health: • Sustainably • Despite their busy schedules • Without fad diets or living in the gym. This is our mission. DM me "Health" if you´re interested. https://t.co/WgJtVRfNny

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brettboettcher1
Posted - July 29, 2025 at 12:28 PM
Saved - July 29, 2025 at 11:41 PM
reSee.it AI Summary
Non-Alcoholic Fatty Liver Disease (NAFLD) affects 1 in 3 adults and can lead to serious health issues like cancer and diabetes. It results from factors such as sugar overload, processed foods, and insulin resistance. Early signs include bloating, brain fog, and chronic fatigue. There are no FDA-approved medications for NAFLD, but it is reversible through lifestyle changes. Key recommendations include reducing sugar and seed oils, exercising, consuming choline-rich foods, intermittent fasting, and taking specific supplements. Weight loss of 7-10% can significantly improve liver health.

@brettboettcher1 - Brett Boettcher

The most deadly yet underdiagnosed condition by doctors: Non-Alcoholic Fatty Liver Disease. 1 in 3 adults have it and it silently leads to cancer, diabetes, and early death. Here are the warning signs you might have it and 8 ways to reverse it naturally: 🧵 https://t.co/d0NDkOiuUO

@brettboettcher1 - Brett Boettcher

Non-Alcoholic Fatty Liver Disease is excess fat buildup in the liver but not from alcohol. It´s driven by: • Seed oils • Sugar overload • Processed food • Insulin resistance • Chronic inflammation It can lead to cancer, cirrhosis, and early death. https://t.co/y5uSuAbNuv

Video Transcript AI Summary
Excess calories, especially from refined sugars, processed grains, and seed oils, cause fat buildup in the liver. High fructose corn syrup goes directly to the liver and converts to fat. When the liver is overwhelmed, it stores the excess calories as fat, leading to fatty liver. Over time, this stored fat causes oxidative stress and inflammation, damaging the liver. The immune system responds by laying down scar tissue, called fibrosis. Continued fibrosis leads to cirrhosis, a hard, damaged liver that cannot function properly. Overworked liver cells are more likely to mutate, increasing the risk of cancer. Fatty liver initiates a chain reaction of damage that can be deadly if ignored.
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Speaker 0: A question I've heard a number of times is, how does fat actually build up in the liver? It starts with excess calories, especially those from refined sugars, processed grains, and seed oils. High fructose corn syrup is a great example as it goes straight to the liver where it's converted to fat. When your liver's overwhelmed, it can't process all these calories fast enough. As a result, it starts storing it and that's how fatty liver begins. Over time, this stored fat causes oxidative stress and inflammation that damages the liver itself. In response, your immune system comes in and lays down scar tissue, also called fibrosis. If this continues, it leads to something called cirrhosis, which is a hard, damaged liver that can't function properly. And those overworked liver cells, they're more likely to mutate, which increases your risk of cancer. So fatty liver isn't just about fat. It's a chain reaction of damage that can turn deadly if ignored.

@brettboettcher1 - Brett Boettcher

Early signs of non-alcoholic fatty liver disease: • Bloating • Brain fog • Chronic fatigue • Belly fat that won’t budge • Elevated liver enzymes (if tested) You normally don´t even have liver pain. It´s a silent killer. It´s even the #1 cause of liver transplant. https://t.co/7LXeHO8yXQ

Video Transcript AI Summary
Fatty liver disease impacts immediate health, not just long-term risks. It fuels inflammation and disrupts metabolism, worsening insulin resistance and potentially leading to prediabetes and type 2 diabetes. Symptoms include fatigue, post-meal sluggishness, sugar cravings, mid-day energy crashes, brain fog, and increased belly fat. A fatty liver gums up the metabolic engine and increases chronic inflammation, keeping the immune system in fight mode. This damages blood vessels, increases blood pressure, and disrupts cholesterol processing, raising triglycerides. Fatty liver is a metabolic roadblock that makes you feel worse, burn less fat, and age faster, and early action is key to reversing it.
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Speaker 0: Fatty liver disease isn't just about long term risks like cirrhosis or cancer. It's damaging your health right now in ways most people don't realize. It's not just that your liver is storing extra fat. A fatty liver actively fuels inflammation and disrupts your metabolism. Metabolism. It worsens insulin resistance, meaning your body has to pump out more and more insulin just to keep up to keep your blood sugar stable. That sets the stage for prediabetes and eventually type two diabetes. But here's the part people feel. You're tired, sluggish after meals, or craving sugar constantly. Maybe your energy crashes midday, or your brain feels foggy. You're storing more belly fat and wondering why fat loss continues to get harder even as you clean up your diet. That's what a fatty liver does. It gums up your metabolic engine. It also increases chronic inflammation. This leaves your immune system stuck in fight mode, which damages your blood vessels and increases your blood pressure, And it disrupts how your liver processes cholesterol, raising dangerous triglycerides. So no, fatty liver is not just a silent condition. It's a metabolic roadblock making you feel worse, earn less fat, and age faster. So it's time to take action because the sooner you do, the easier it is to reverse.

@brettboettcher1 - Brett Boettcher

The bad news? There´s NO FDA-approved medication specifically for Non-Alcoholic Fatty Liver Disease. This time, not even Big Pharma can save you... The good news? It´s 100% reversible naturally. Here are the top 8 science-backed ways to reverse it:

@brettboettcher1 - Brett Boettcher

1. Cut down on sugar. The sugary sodas and candy have to go... But you can still have: • Fruit • Diet sodas • 85%+ cacao dark chocolate • Low-sugar protein ice cream. These will help satisfy your sugar cravings and they´re still low in sugar. https://t.co/C4XvVPBXAT

@brettboettcher1 - Brett Boettcher

2. Ditch the industrial seed oils. • Corn • Canola • Soybean • Sunflower • Grapeseed • Cottonseed They cause oxidative stress in liver cells which worsens fat storage and inflammation. Start using olive oil, butter, beef tallow and avoiding processed food. https://t.co/fODIVIFg0t

Video Transcript AI Summary
Seed oils such as canola, corn, and soybean are ultra-processed and high in unstable omega-6 fats that oxidize when heated or stored for extended periods. This oxidation creates free radicals, leading to oxidative stress that damages proteins, cells, and DNA. Seed oils also promote chronic inflammation by disrupting the omega-6 to omega-3 ratio, which can cause inflammation in the gut, brain, joints, and blood vessels. Consumption of seed oils worsens insulin resistance, damages mitochondria, and accelerates aging. The increased use of seed oils in food production has contributed to rising rates of obesity, heart disease, and metabolic dysfunction. Companies continue to use them due to their low cost and ability to extend shelf life, despite the negative health consequences.
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Speaker 0: Seed oils like canola, corn, and soybean are ultra processed and packed with unstable omega-six fats. When they're heated or they just sit on shelves for months on end, they begin to oxidize. These unstable fats create free radicals in your body. Internally, this causes oxidative stress, which causes damage to your proteins, your cells, and even your DNA. They also promote chronic inflammation by skewing your omega six to omega three ratio way out of balance. So what does that mean for you? More inflammation in your gut, brain, joints, and blood vessels. It worsens insulin resistance, damages your mitochondria, and accelerates aging. The rise of seed oils in our food supply has led to skyrocketing rates of obesity, heart disease, and metabolic dysfunction. Companies will continue to pump these into foods because they're cheap and increase shelf life, but understand that they come at a cost of your health.

@brettboettcher1 - Brett Boettcher

3. Lift weights 2-3 hours/week and walk more. • Burns liver fat • Increases glucose uptake • Reduces liver inflammation • Lowers insulin & blocks fat buildup. Plus, you get all the benefits for your: • Weight • Appearance • Cardiovascular health.

@brettboettcher1 - Brett Boettcher

4. Eat more choline-rich foods. Choline helps your liver export fat. Best sources: • Liver • Beef • Salmon • Eggs (especially the yolk). Most people are choline-deficient - especially vegans. https://t.co/iIPbi0j92Y

@brettboettcher1 - Brett Boettcher

5. Try intermittent fasting. It helps reverse fatty liver by: • Reducing liver inflammation • Burning stored liver fat for fuel • Activating autophagy to clear damage • Lowering insulin & stopping fat buildup.

@brettboettcher1 - Brett Boettcher

6. Eat cruciferous vegetables. • Arugula • Broccoli • Cabbage • Cauliflower • Brussels sprouts. These naturally support liver detox enzymes. They´re great for weight loss, nutrition and your health in general too. Steam lightly. Don’t overcook. https://t.co/69WoDApY5a

@brettboettcher1 - Brett Boettcher

7. Take supplements for your liver health (bookmark this). The best are: • ALA • NAC • TUDCA • Choline • Betaine • Taurine • Glycine • Inositol • Curcumin • Artichoke • Dandelion • Milk Thistle • Glutathione. Supplementation + Diet + Exercise = Faster Results.

@brettboettcher1 - Brett Boettcher

8. Lose weight. Just losing 7-10% of your bodyweight reverses non-alcoholic fatty liver disease in up to 90% of people. It directly: • Burns liver fat • Lowers inflammation • Reduces insulin resistance. But you don´t need fad diets, extreme workouts or Ozempic: https://t.co/AINizbJwwB

Video Transcript AI Summary
Weight loss should be consistent, aiming for 1-2 pounds per week via a 500-1000 calorie daily deficit to preserve muscle. Sustainable habits include increasing steps for metabolic health and calorie burn, and getting sunlight to regulate mood, energy, and fat burning through Vitamin D. Prioritize sleep to avoid increased cravings and a crushed metabolism. Reduce stress to lower cortisol, improve metabolic health, and reduce inflammation and visceral fat. Resistance training is key to maintaining muscle mass during a calorie deficit. Build meals around 30 grams of protein, quality carbs like fruits and potatoes, and high fiber for satiety and blood sugar control. Sustainable results come from solid habits and a consistent plan, focusing on intentionality rather than perfection.
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Speaker 0: Weight loss doesn't have to be extreme, but it does need to be consistent. Your goal should be to lose no more than one to two pounds per week on average. That means creating a daily calorie deficit of between 500 to a thousand calories per day. It's slow, steady, but most importantly, it's preserving muscle mass along the way. Now let's talk about the habits that actually make this sustainable. Let's start with getting in a few more steps. This low intensity, low stress movement boosts your metabolic health while you're burning a few more calories throughout the day. Get out in the sun more. This is gonna help regulate your mood, your energy, and your overall metabolic health. And higher levels of vitamin d have been shown significantly improve your body's ability to burn fat. Make your sleep a priority. Poor sleep has been shown to increase cravings and hunger, and this is not only gonna crush your metabolism, but make it almost impossible to get into a calorie deficit each day. Reduce your stress. You see chronic stress raises cortisol and this has a direct impact on your body's ability to burn fat and improve your metabolic health. Chronic stress is also a driver of inflammation which is gonna lead to higher levels of things like visceral fat. Lift weights. Resistance training is the key to building and maintaining muscle mass while you're in a calorie deficit. Without it, you may see progress on the scale, but that is likely coming from a loss of muscle mass along the way. Build your meals around real food. Focus on hitting at least 30 grams of protein and use that as the foundation of your meal. Utilize quality carbs, things like fruits and potatoes, Always include high levels of fiber for added satiety and blood sugar control. There are no shortcuts in fat loss. There's no crash diet that's going to help you build a sustainable lifestyle. You create sustainable results with solid habits and a consistent plan. Losing weight and improving your health isn't about being perfect. It's about being intentional every single day.

@brettboettcher1 - Brett Boettcher

Non-Alcoholic Fatty Liver Disease isn´t a "disease" that you randomly get. It´s directly from your lifestyle choices. There are no meds to depend on to fix it either. It´s on you to take control of your health. Just follow these tips and you´ll be fine!

@brettboettcher1 - Brett Boettcher

If you liked this thread, pay it forward. Follow me @brettboettcher1 Bookmark and retweet the tweet below to share this with others: https://t.co/tV1NQWs8Lw

@brettboettcher1 - Brett Boettcher

The most deadly yet underdiagnosed condition by doctors: Non-Alcoholic Fatty Liver Disease. 1 in 3 adults have it and it silently leads to cancer, diabetes, and early death. Here are the warning signs you might have it and 8 ways to reverse it naturally: 🧵 https://t.co/d0NDkOiuUO

@brettboettcher1 - Brett Boettcher

P.S: If you're a busy parent wanting to: • Reduce liver fat • Lose belly fat and 20+ lbs • Overcome any aches, pains or injuries • Avoid chronic diseases and lifelong meds DM me "Health" to see if we can help: https://t.co/ytxYvDrpkl

@brettboettcher1 - Brett Boettcher

We´ve helped over 3,000 men and women transform their health: • Sustainably • Despite their busy schedules • Without fad diets or living in the gym. This is our mission. DM me "Health" if you´re interested. https://t.co/eD1etKgLM5

brettboettcher1
Posted - June 11, 2025 at 12:29 PM
Saved - June 12, 2025 at 5:02 AM
reSee.it AI Summary
Poor circulation is a serious issue that can lead to strokes, heart attacks, and more. It's often overlooked by conventional medicine, which tends to focus on masking symptoms rather than addressing root causes. Factors like inflammation, plaque buildup, and a sedentary lifestyle contribute to poor circulation. I’ve outlined eight natural fixes: walking regularly, smart supplementation, eating nitric oxide-boosting foods, using a sauna, nasal breathing, doing cardio, proper hydration, and getting sunlight. Taking responsibility for our health can lead to better circulation without relying on medications.

@brettboettcher1 - Brett Boettcher

Poor circulation is a silent killer. It causes strokes, heart attacks, even amputations. But Big Pharma’s meds won’t save you. They hide the symptoms while the damage gets worse. Here’s what’s really causing it - and 8 ways to fix it naturally: 🧵 https://t.co/KMFbvj4eQE

@brettboettcher1 - Brett Boettcher

Poor circulation means your blood isn’t flowing properly to your muscles, brain, skin, or organs. Your cells don’t get enough oxygen and nutrients. Over time, this causes many different health issues and can even be deadly.

@brettboettcher1 - Brett Boettcher

Poor circulation is caused by many factors: • Inflammation • Plaque buildup • Narrowed arteries • Lack of movement • High blood pressure • Nutrient deficiencies • Poor blood vessel function.

@brettboettcher1 - Brett Boettcher

The 5 worst circulation killers: • Smoking • Chronic stress • Poor hydration • Processed foods • Sedentary lifestyle. These cause oxidative stress and blood vessel damage. https://t.co/pcWFMpPwMl

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Oxidative stress, caused by free radicals, damages the endothelial lining of blood vessels, which is essential for blood pressure control and clotting regulation. This damage triggers inflammation, leading to atherosclerosis, the stiffening and hardening of blood vessels, and cardiovascular disease. Restricted blood flow increases the risk of heart attack and stroke, forcing the heart to work harder, making oxygen delivery to muscles and the brain more challenging, and causing fatigue. Consuming fatty fish high in omega-3s, leafy greens, and berries can combat free radicals. Lowering inflammation improves blood flow, benefiting the heart, muscles, and energy levels.
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Speaker 0: Your heart pumps over 2,000 gallons of blood every day, fueling every organ, tissue, and muscle in the body. But what happens when oxidative stress enters the picture? This is when unstable molecules called free radicals accumulate and damage the endothelial lining of your blood vessels. That inner lining is essential for controlling blood pressure and regulating clotting. This damage triggers an inflammation cascade, eventually leading to the stiffening and hardening of your blood vessels, called atherosclerosis and ultimately leads to cardiovascular disease. This restricted blood flow leads to an increased risk of heart attack and stroke. Poor circulation means the heart has to work harder with each and every beat. Delivering oxygen to your muscles and brain becomes more challenging. Fatigue sets in, and ultimately, this can lead to long term negative consequences for your heart. Combat some these free radicals. So that includes things like fatty fish that are high in omega threes, some leafy greens, or berries. So if want better blood flow, start by lowering inflammation. Your heart, your muscles, and your energy levels while they if flow,

@brettboettcher1 - Brett Boettcher

Fix #1: Walk 20–30 mins/day. Movement pumps your blood and helps your lymphatic detox system. It’s free, yet most people skip it. • Quick walk after each meal • Walk during your lunch break • Walks on weekends with family.

@brettboettcher1 - Brett Boettcher

Fix #2: Supplement smart. These are powerful circulation boosters: • CoQ10 • Omega-3s • Magnesium • Nattokinase • Vitamin K2 + D3. Each one improves cardiovascular health.

@brettboettcher1 - Brett Boettcher

Fix #3: Eat nitric oxide–boosting foods. Nitric oxide widens blood vessels. These foods increase nitric oxide: • Eggs • Garlic • Green tea • Cucumber • Citrus fruits • Watermelon • Leafy greens • Dark chocolate/cacao. https://t.co/eut7kI9ooL

Video Transcript AI Summary
Nitric oxide improves blood flow by relaxing blood vessels, reducing strain on the heart. The body needs citrulline and arginine to produce nitric oxide. Watermelon and cucumbers contain citrulline, which converts to arginine and then nitric oxide. Eggs are a source of arginine. Leafy greens like romaine, spinach, and cabbage provide nitrates and vitamin K, which helps prevent calcium buildup in blood vessels. Cacao, green tea, and garlic can protect nitric oxide, preventing its breakdown and prolonging its effects on blood vessel relaxation and blood pressure reduction. Hydration also improves blood flow. Boosting nitric oxide levels naturally benefits the heart, muscles, and brain.
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Speaker 0: Nitric oxide works to improve blood flow by relaxing blood vessels, which eases the pressure on your heart. But to make nitric oxide, your body relies on other key nutrients, things like citrulline and arginine. Your body converts citrulline into arginine and ultimately into nitric oxide. Here are some great foods containing each of these that you can start implementing today. For example, watermelon and cucumbers are both high in citrulline, which eventually becomes arginine and nitric oxide. Eggs are a great source of arginine, one step closer to that nitric oxide production. And leafy greens like romaine, spinach, and cabbage are all nitric oxide powerhouses. They provide both nitrates and vitamin k, which is helpful for preventing calcium from being deposited into your blood vessels. And once you've made nitric oxide, you can actually protect it and keep it there longer with things like cacao, green tea, and garlic. This prevents nitric oxide from being broken down, which allows it to continue relaxing your blood vessels and lowering your blood pressure. And don't forget hydration. The better hydrated you are, the easier blood flows through your vessels. Better circulation starts on your plate. Boost your nitric oxide levels naturally, and your heart, muscles, and brain will all thank you.

@brettboettcher1 - Brett Boettcher

Fix #4: Sauna. Sauna increases your heart rate and causes vasodilation leading to: • Lower blood pressure • Higher oxygen delivery • More nitric oxide production • Improved endothelial function. It mimics some of the effects of low intensity cardio.

@brettboettcher1 - Brett Boettcher

Fix #5: Breathe through your nose Nasal breathing boosts nitric oxide production by up to 20%. The paranasal sinuses produce nitric oxide. When you inhale through your nose, this nitric oxide is carried into your lungs with the air.

@brettboettcher1 - Brett Boettcher

Fix #6: Do Your Cardio. Cardio is key for circulation. • Strengthens your heart • Helps clear your arteries • Causes you to grow new blood vessels. You pump more blood all around your body - even your brain. https://t.co/MtHvDQfQCs

Video Transcript AI Summary
Regular cardio improves circulation, energy, and heart health. Steady state cardio, like walking or biking, improves heart and lung efficiency and stimulates vasodilation, improving oxygen and nutrient delivery. Adding intervals, short bursts of intense effort, provides even more benefits by challenging the vascular system. Primarily focus on steady state cardio as the foundation, and mix in high intensity sessions every seven to ten days to allow for recovery. This improves blood flow, heart health, and energy.
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Speaker 0: Want better circulation, more energy, and a stronger heart? Do your cardio. Regular cardio, including low intensity steady state exercise and more advanced interval training, are some of the most powerful tools that we have. Heady state cardio, including things like walking, jogging, or biking, improves the efficiency of your heart and lungs. Cardio stimulates vasodilation or the widening of your blood vessels. Over time, this means better delivery of oxygen and nutrients to your muscles, brain, and other tissues. Now add in some occasional intervals. Those are short bursts of intense effort, and you get even more benefits. Intervals challenge your vascular system and force it to adapt to changes in demand. As the foundation of your cardiovascular activity, do primarily steady state cardio and then mix in occasional high intensity sessions every seven to ten days. This allows you to still level up while prioritizing recovery. You'll improve your blood flow, your heart health, and your energy for life.

@brettboettcher1 - Brett Boettcher

Fix #7: Hydrate the right way. Your blood is 90% water. But plain water isn’t enough. Add a pinch of salt and a squeeze of lemon. Also get more magnesium and potassium in your diet with spinach, avocados & sweet potatoes. This enhances absorption of water into your cells.

@brettboettcher1 - Brett Boettcher

Fix #8: Get sunlight. Sunlight triggers nitric oxide release from skin cells. This lowers blood pressure and boosts circulation naturally. 10–20 minutes a day = free therapy for your cardiovascular system.

@brettboettcher1 - Brett Boettcher

Most doctors don’t talk about all of this. They prescribe meds. They treat symptoms. But it’s your responsibility to fix what’s causing the health issue in the first place. Follow these tips and you´ll have healthy circulation without relying on meds.

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If you liked this thread, pay it forward. Follow me @brettboettcher1 and bookmark and retweet the tweet below to share this with others: https://t.co/OpV6fYwLUG

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Poor circulation is a silent killer. It causes strokes, heart attacks, even amputations. But Big Pharma’s meds won’t save you. They hide the symptoms while the damage gets worse. Here’s what’s really causing it - and 8 ways to fix it naturally: 🧵 https://t.co/KMFbvj4eQE

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P.S: If you're a busy parent wanting to: • Lose belly fat and 20+ lbs • Overcome any aches, pains or injuries • Avoid chronic diseases and lifelong meds DM me "Ready" to see if we can help: https://t.co/ytxYvDrpkl

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We´ve helped over 3,000 men and women transform their health: • Sustainably • Despite their busy schedules • Without fad diets or living in the gym. This is our mission. DM me "Ready" if you´re interested. https://t.co/hWV7Qf6tys

brettboettcher1
Posted - May 10, 2025 at 12:29 PM
Saved - May 10, 2025 at 3:39 PM
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I’ve been exploring the complexities of high blood pressure and its relationship with salt. While sodium can contribute to hypertension, the real issue often lies with insulin resistance, which affects how the kidneys manage sodium and fluid balance. With over 90% of people experiencing some degree of insulin resistance, it’s clear that simply cutting salt isn’t a solution. Instead, addressing metabolic health is crucial for managing blood pressure effectively. If you're a busy parent looking to improve your health, feel free to reach out to me.

@brettboettcher1 - Brett Boettcher

Do you have high blood pressure? It’s easy to blame salt but that’s ignoring the root cause. To understand the real cause of hypertension, take 2 minutes to read this: https://t.co/jCOcoZNNFC

@brettboettcher1 - Brett Boettcher

Sodium is an easy target. Where sodium goes, water follows. So when you have more salt in your diet, you may hold onto more fluid. And more fluid in your vessels means higher blood pressure. But it’s not this simple... https://t.co/YGgSBa5A5v

Video Transcript AI Summary
Insulin resistance silently damages every system in the body, often without symptoms. Elevated insulin causes the kidneys to retain sodium, increasing blood volume and pressure, leading to hypertension. In type 2 diabetes, the pancreas overproduces insulin to stabilize blood sugar, eventually failing and causing blood sugar to rise. Chronically high insulin raises IGF-1, a growth hormone that can fuel cancer cell growth. Insulin resistance also changes the lipid panel, leading to higher triglycerides and lower HDL levels, driving cardiac disease. Insulin resistance is a health crisis, but it can be caught early and reversed.
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Speaker 0: Insulin resistance is not just about blood sugar or body weight. It's silently damaging every system in your body, often without any symptoms at all. So let's break it down. Let's start with hypertension. Elevated insulin causes your kidneys to retain sodium, and this increases overall blood volume and blood pressure. This is a direct pathway from insulin resistance to high blood pressure. What about type two diabetes? Your pancreas keeps pumping out more and more insulin to try to stabilize blood sugar, but eventually it can't keep up. Blood sugar rises and full blown diabetes sets in. Next, let's talk about cancer risk. Chronically high insulin levels raises IGF-one, which is a growth hormone. And while growth sounds great, it doesn't discriminate. It can feel the growth of cancer cells, too. Finally, what about heart disease? Long before symptoms show up, insulin resistance changes your lipid panel. Higher triglycerides and lower HDL levels, which are very common with insulin resistance, are drivers of cardiac disease. Insulin resistance is not just a weight issue. It's a health crisis waiting to happen. But the good news, with the right steps, you can catch it early and reverse it.

@brettboettcher1 - Brett Boettcher

In healthy individuals, the kidneys efficiently regulate sodium and water balance. If you consume more salt, your body simply excretes the excess via urine. But with insulin resistance, this balance is disrupted. The kidneys are forced to hold onto more sodium.

@brettboettcher1 - Brett Boettcher

What is insulin resistance? Insulin is the key that opens the doors of your muscle and fat cells to allow sugar to be used for energy. Poor eating, stress, abdominal fat and low activity have resulted in insulin resistance. The numbers are shocking.. https://t.co/FP6iH0yGHF

Video Transcript AI Summary
Insulin resistance can lead to prediabetes, diabetes, and related complications. For 10-15 years, blood sugar levels can remain normal, but more insulin is required to maintain them. With insulin resistance, each time you eat, blood sugar spikes, and the body produces more insulin to compensate. Eventually, the body can't keep blood sugar at normal levels, leading to prediabetes. Blood sugar tests may reveal higher-than-normal levels, such as over 100 for a fasting test. As the condition progresses, the body's insulin production declines, resulting in uncontrolled diabetes, where blood sugar rises despite high or decreasing insulin levels. Early detection is crucial, but blood glucose tests are lagging indicators. Testing fasting insulin levels can help identify climbing insulin levels, indicating potential problems earlier.
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Speaker 0: We're going to be talking a little bit today about how insulin resistance progresses and how it can ultimately lead to things like prediabetes and diabetes and all the complications that go along with that. On the axis here, have blood sugar levels and over time here. So this first part is just the first ten or fifteen years. This is oftentimes when you don't even necessarily recognize that there's a problem or that anything's going on. Here, we're looking at normal blood sugar levels with this blue line. So you can see that basically after even fifteen years of having insulin resistance, you could still have normal blood sugar levels. So you go to the doctor, they check out your blood glucose, comes back normal, you think everything's great. And that's great. That means that things haven't progressed terribly wrong. But what we might be missing is that it's taking more and more insulin to be able to hold your blood sugars at that level. So what's happening is each time you eat, we have a blood sugar spike. Your body produces more insulin to try to level out your blood sugar. But when we have insulin resistance, it requires more and more and more insulin to be able to keep your blood sugar at this nice blue line. Now, what eventually can happen after years of abuse here is we actually start to no matter how much insulin we produce, we're not able to keep the blood sugar at this blue line. And as it starts to tick up is when prediabetes is setting in. So now when you're getting your blood sugar tested, it's coming back a little bit higher than what you'd like to see. For example, over 100 for a simple fasting blood sugar test. But as this comes down, eventually our body actually stops being able to produce insulin properly, and we are now having a decline in the insulin production that's going on. The result is uncontrolled diabetes here, where the blood sugar level continues to rise despite either high amounts of insulin or decreasing amounts of insulin going out. And ultimately, what we want to do is we want to catch things early before they get to this point. But the problem is when you're going to the doctor and you're getting your blood glucose tested, that's a lagging indicator, meaning that we're missing potentially the problem going on here. This is why we want to test your fasting insulin levels, because we want to see if this number is climbing over

@brettboettcher1 - Brett Boettcher

Over 90% of people have at least some degree of it. This means the doors no longer open properly despite the presence of insulin. The keys are there, but the locks are rusty. Now what? https://t.co/Ua2BV1nOU0

@brettboettcher1 - Brett Boettcher

The body responds by producing more keys (insulin) but since the locks are the problem, this is not a great solution. It works temporarily as more keys open enough doors to stabilize blood sugar temporarily. But all this extra insulin in the system has consequences beyond sodium retention.

@brettboettcher1 - Brett Boettcher

Insulin constricts blood vessels High insulin levels activate your sympathetic nervous system, responsible for “fight or flight”. This stress response leads to constricted blood vessels which raises blood pressure. But insulin also... https://t.co/ayAe8288Uo

@brettboettcher1 - Brett Boettcher

Prevents blood vessel relaxation. It inhibits the action of Nitric Oxide. Nitric oxide is responsible for relaxing your blood vessels. Inhibiting this causes MORE VASOCONSTRICTION. More constriction = higher blood pressure.

@brettboettcher1 - Brett Boettcher

Summary: Salt plays a role in blood pressure, but restricting it fails to cure high blood pressure. This is largely because salt sensitivity is just a symptom from insulin resistance. Addressing heart disease is about fixing your metabolic health, not cutting salt.

@brettboettcher1 - Brett Boettcher

Thanks for reading. If you learned something, pay it forward. Follow me @brettboettcher1 for more like it Like, comment and retweet below to share the message with others https://t.co/sw6D2bmGyj

@brettboettcher1 - Brett Boettcher

Do you have high blood pressure? It’s easy to blame salt but that’s ignoring the root cause. To understand the real cause of hypertension, take 2 minutes to read this: https://t.co/jCOcoZNNFC

@brettboettcher1 - Brett Boettcher

If you're a busy parent wanting to: -Lose belly fat and 20+ lbs -Overcome any aches, pains or injuries -Avoid chronic diseases and lifelong meds Message me "Ready" to see if we can help: https://t.co/ytxYvDrpkl

brettboettcher1
Posted - April 1, 2024 at 10:44 AM
Saved - April 2, 2024 at 3:05 AM
reSee.it AI Summary
Your body can sustain long periods in the sun without burning. Sunglasses impair your body's functions, so stop wearing them. Build a tolerance to sun exposure by gradually increasing your time in the sun. Minimize midday exposure until you're ready. Morning sun prepares your skin and aligns your circadian rhythm. Evening sun helps heal the skin. Processed foods increase inflammation and skin sensitivity, while saturated fats support healthy skin. Follow these tips to protect yourself from the sun without sunscreen. If you want to simplify health and nutrition, lose weight, and avoid mainstream propaganda, check out a free guide.

@brettboettcher1 - Brett Boettcher

Your body is designed to sustain long periods in the sun without burning. But most people think carcinogenic sunscreens are the only answer. Here’s how I’ll spend 100’s of hours in the sun this summer without burning my fair skin: https://t.co/FlGtWh54TG

@brettboettcher1 - Brett Boettcher

1) Stop Wearing Sunglasses Not only do sunglasses impair your eyes. They negatively impact your entire body. Getting full spectrum sunlight in your eyes boosts energy levels and circadian rhythm regulation. And is also crucial for the body's ability to adapt to sun exposure.

@brettboettcher1 - Brett Boettcher

2) Build a Sun Callus You need to build a tolerance to sun exposure. Building a “sun callus” helps the skin become resistant to burning. Start with short periods of unexposed sun, and gradually increase your exposure over time.

@brettboettcher1 - Brett Boettcher

3) Minimize Mid Day Exposure (Until Ready) UV rays are most intense in the middle of the day. Jumping into UV 9 sun without a shirt for 3 hours is a recipe for a bad burn. Seek shade or cover mid day until you’ve built a tolerance. Start at 5 minutes and increase slowly.

@brettboettcher1 - Brett Boettcher

4) Prep With Morning Sun Not all sunlight is the same. Morning sun contains high UV-A and IR-A (infrared) light, whereas mid day sun is high in UV-B. These types of light help our skin in several ways:

@brettboettcher1 - Brett Boettcher

• Prepares your skin for midday exposure • Triggers our skin to produce Vitamin D • Regulates our body’s melatonin production • Aligns our internal circadian rhythm for energy Aim for ~ 30 minutes of morning sun a day, ideally with a walk.

@brettboettcher1 - Brett Boettcher

5) Evening Sun Evening sun helps the skin heal after sun exposure. The gentler rays of late-day sun reduce inflammation and sunburn. Most people make the mistake of avoiding the evening sun after getting burnt midday. Going for evening sunset walks is great for your skin.

@brettboettcher1 - Brett Boettcher

6) Minimize Processed Food Processed foods make you more prone to sunburn. This is because they increase inflammation and skin sensitivity. The number of reasons for cutting out processed foods are endless, but their effect on sunburn is often overlooked.

@brettboettcher1 - Brett Boettcher

7) Eat Saturated Fats Healthy saturated fats support healthy skin and provide protection against sunburn. They maintain the skin’s moisture retention, elasticity, and nutrient absorption. Some healthy fats: • Eggs • Meats • Avocados • Coconut oil • Grass-fed butter

@brettboettcher1 - Brett Boettcher

7 ways to protect yourself from the sun without sunscreen: • Evening sun • Build a sun callus • Avoid sunglasses • Eat saturated fats • Prep with morning sun • Minimize processed foods • Minimize mid day exposure

@brettboettcher1 - Brett Boettcher

Are you looking to simplify health and nutrition, avoid mainstream propaganda, and lose 20+ pounds? My brother @brettboettcher1 and I have helped over 150+ men do exactly that! If you're interested in making a serious change, get our FREE guide below: https://go.brother2brotheru.com/ultimate-health-guide

brettboettcher1
Posted - February 21, 2024 at 1:23 PM
Saved - February 23, 2024 at 9:41 PM
reSee.it AI Summary
Breathing incorrectly can impact physical and mental performance, as well as facial structure. Many people breathe shallowly through their mouth and upper chest, but proper breathing involves deep breaths into the belly through the nose using the diaphragm. Nasal breathing offers benefits like improved oral health, air filtration, oxygenation, and activation of the parasympathetic nervous system. Mouth breathing can affect facial structure. However, it is possible to train oneself to become a nasal breather through awareness, active practice, nasal clearing, correcting tongue posture, and using mouth tape while sleeping.

@brettboettcher1 - Brett Boettcher

You breathe without thinking. But 99% of people breathe incorrectly. Here’s how to fix your breath for better physical performance, mental performance, and facial structure:

@brettboettcher1 - Brett Boettcher

Many people breathe: -shallow and into their upper chest -through an OPEN MOUTH -using their upper neck accessory muscles How you should be breathing: -deep breathes into your "belly" -through your NOSE with a closed mouth -using your diaphragm muscle Here’s why:

@brettboettcher1 - Brett Boettcher

The benefits of nasal breathing are many: - Better oral health - Better filtration of air - More oxygen to brain - Improved oxygenation of the blood - Activates parasympathetic nervous system (rest and digest) But aside from functionality, how you breathe affects how you look.

@brettboettcher1 - Brett Boettcher

The difference between a life-long nasal breather and a life-long mouth breather can be seen in the physical structure of the face. Check out this graphic:

@brettboettcher1 - Brett Boettcher

If you’re naturally a mouth breather, all hope is not lost. You can train yourself to become a nasal breather. Here’s how:

@brettboettcher1 - Brett Boettcher

1) Awareness The first step towards changing anything is awareness of the problem. Start watching yourself during your day. When you’re walking outside, working out, or typing on your computer, check to see if you’re breathing through your nose. If not, consciously fix it.

@brettboettcher1 - Brett Boettcher

2) Active Practice When you concentrate on your breath, like during meditation or exercise, actively practice breathing in and out of your nose. As you continue to practice, this will shift from being a forced action to one that happens naturally.

@brettboettcher1 - Brett Boettcher

3) Nasal Clearing If your nasal passages are congested, breathing through your nose will be tough. You can use saline sprays or nasal irrigation methods to help clear out your nasal passages. Also, a warm shower and blowing your nose can go a long way.

@brettboettcher1 - Brett Boettcher

4) Correcting Tongue Posture Adjusting your resting tongue position will affect the shape of your face over time. You want your tongue to be slightly pressed against the roof of your mouth, just behind your front teeth. Not hanging towards the front or bottom.

@brettboettcher1 - Brett Boettcher

5) Mouth Tape Another great way to train yourself to breathe through your mouth is to use tape while you sleep. The tape is porous, and you can still breathe through it, but it keeps your mouth from hanging open all night. That's 8 potential hours a day of nasal breathing.

@brettboettcher1 - Brett Boettcher

5 ways to train yourself to be a nasal breather: • Awareness • Mouth taping • Nasal clearing • Active practice • Tongue posture

@brettboettcher1 - Brett Boettcher

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