I wanted to make a public questions tab - kind of like a 24/7 Q&A so that all members can ask any questions and as many as they'd like. This way everybody can benefit and learn when someone asks a question. Topics included but are not limited to: - Gut health - Microbiome - Supplements - Bloodwork - Functional tests - Nervous system - Herbs - Workout routines - Sleep optimisation - Diet and elimination tactics - Methylation, Blood sugar/ insulin, Thymus, Immune system, Acetylcholine, Melatonin, Spleen, Liver, Brain and neurochemistry - Focus, Mood, Addiction, Habits, Neutropics - And anything else you can think of I'll try get round to these ASAP - sometimes I will take longer.

Herbal teas are an amazing way to leverage improvements across the board so here's ~20 of my favourites to try with their main benefits listed below: - Astragalus (saponins/polysaccharides upregulate Nrf2/antioxidant enzyme pathways, reduce inflammation such as IL-6, restores the intestinal barrier, increases goblet cell number and gut mucosal layer thickness, potentially benefits fatigue and loose stools/poor appetite, used adjunctively in China alongside conventional hepatitis therapy (not medical advice, benefits insulin sensitivity and glycemic control due to effects on the gut barrier, increased interferon activity, NK cell function, reduced frequency/duration of upper respiratory infections) - Ginger (accelerates gastric emptying and increased antral contractions - great for gut motility, reduces post meal postprandial fullness, pregnancy-related nausea, chemotherapy-induced nausea, and post-operative nausea all show benefit, Gingerols/shogaols inhibit COX-2 and 5-LOX (similar pathway to NSAIDs), reducing prostaglandin/leukotriene-driven inflammation, reduces neutrophil chemotaxis to the gut reducing gut damage in cases of high inflammation, muscle soreness and menstrual pain, reductions in fasting glucose and HbA1c, increases LH which benefits testosterone production) - Chinese skullcap (benefits anxiety via Baicalein and wogonin binding the benzodiazepine site of the GABA-A receptor to stimulate relaxedness, baicalin/baicalein show hepatoprotective effects, inhibits NF-κB signalling, reduces pro-inflammatory cytokines in models of colitis and arthritis, Traditionally used in TCM formulas for GI upset, diarrhea with heat signs, benefits the intestinal barrier and leaky gut) - Green sencha (lowers oxidative stress and inflammatory markers, shifts microbiota toward higher Bacteroidetes/lower Firmicutes ratio, increase short-chain fatty acid (SCFA)-producing bacteria and feeds akkermansia and bifidobacteria, lowers fasting glucose and insulin sensitivity, L theanine in green tea helps stabilise mast cells, lowers inflammation, benefits tight junction proteins, promotes calmness and the 'zen' focus due to increasing alpha brain waves) - Lemon balm (inhibits GABA transaminase - the enzyme that breaks down GABA, reduced anxiety/stress ratings and improved mood and cognitive performance under stress after acute dosing, used for centuries for bloating, gas, and functional dyspepsia, anti-inflammatory and antiviral properties) - Chamomile (Apigenin - the major flavnoid in chamomile - binds the benzodiazepine site of the GABA-A receptor to induce relaxation, reduces anxiety symptoms, improved subjective sleep quality with chamomile tea/extract, COX-2 and cytokine pathway inhibition, antioxidant activity from flavonoids (apigenin, luteolin, quercetin)) - Chinese golden thread (AMPK activation from berberine within the herb, berberine has benefits on mucus production, akkermansia mucinophilla, reshaping the microbiome suppressing pathogenic microbes, traditionally used for diarrhea, dysentery, and GI infections in Traditional Chinese Medicine, inhibits NF-κB and other inflammatory cytokines) - Peppermint (relaxes GI smooth muscle via calcium-channel blockade, significant improvement in IBS global symptoms, abdominal pain, and bloating making it great for IBS, nausea relief, can cause reflux in susceptible individuals due to relaxing the LES - Lower Oesophageal Spinchter) - Roobious (significantly raises plasma total antioxidant capacity, containing aspalathin, a flavonoid essentially not found in any other plant, lowers glucose in rodent models, significant reductions in LDL cholesterol, increases in HDL, and reduced markers of oxidative lipid damage in humans, weak estrogenic activity, naturally caffeine-free and low in tannins) - Turmeric (curcumin inhibits NF-κB, COX-2, and multiple inflammatory cytokines across many human studies, (increases beneficial genera, reducing pro-inflammatory taxa) and supports gut barrier integrity, stimulates bile flow, reduced dyspepsia symptoms, potent free-radical scavenger and Nrf2 activator, increases BDNF making it potentially beneficial for low mood) - Nettle (inhibits inflammatory cytokines (TNF-α, IL-1β) and COX/LOX pathways, antioxidant flavonoid/phenolic content, stabilises mast cells) - Rose hip (rose hip powder reduces pain and inflammatory markers (CRP) in osteoarthritis and rheumatoid arthritis, extremely high vitamin C and carotenoid content, antioxidant activity, Human studies show modest improvements in fasting glucose, LDL cholesterol, and some reduction in abdominal fat with regular rose hip powder/tea intake over several weeks) - Hibiscus (multiple human RCTs and meta-analyses consistently show hibiscus tea (roughly 2–3 cups/day) modestly but reliably lowers both systolic and diastolic blood pressure, comparable in some trials to low-dose antihypertensive medication - not medical advice, reductions in fasting glucose, total cholesterol, and LDL with regular intake, Rich in anthocyanins, Traditionally used as a mild laxative and for digestive complaints in various cultures) - Holy basil (Tulsi) (Small studies in adults with self-reported stress show reduced perceived stress, anxiety, and depression scores, Multiple human RCTs in type 2 diabetics show meaningful reductions in fasting and post-prandial glucose with tulsi leaf extract/tea, Eugenol and ursolic acid (key constituents) show COX-2 inhibition and reduced inflammatory cytokines, Strong antioxidant activity, immunomodulatory effects (enhanced NK cell activity, antimicrobial action against several respiratory pathogens) - Fennel (antispasmodic activity on GI smooth muscle, antibiofilm effects, mildly antimicrobial, also has some antioxidant effects) - Cinammon (cassia cinnamon, 1–6 g/day) show modest but fairly consistent reductions in fasting glucose in type 2 diabetics so great for blood sugar and insulin, Cinnamaldehyde and procyanidins show good antioxidant and anti-inflammatory activity, protects the gut barrier) - Yerba mate (anti-inflammatory activity from polyphenol content, contains caffeine + chlorogenic acid contents, improves lipid profiles (reduced LDL, increased HDL), improves glucose tolerance and insulin sensitivity, mate polyphenols favourably shift gut microbiota composition and reduce markers of metabolic endotoxemia) - Pu-erh (suppresses bile-salt-hydrolase-producing gut bacteria, which alters bile acid signaling (inhibiting intestinal FXR-FGF15/19 signaling while activating hepatic FXR-SHP signaling) to increase hepatic bile acid production and fecal cholesterol excretion, human studies show reductions in total cholesterol, LDL, and triglycerides) - Cacao (makes dopamine and neurotransmitter last longer in the brain, strengthens the gut barrier, feeds beneficial bacteria such as bifidobacteria, highly potent antioxidant much more than blueberries)

High blood sugar and insulin resistance both have many negative impacts on our health - including gut health - such as: - increased risk of candida / fungal overgrowth - reduced bile flow - poorer turnover of the gut lining - sugar cravings - brain fog - excess fat gain / stubborn weight loss Higher levels of blood sugar and insulin resistance (come hand in hand) can be seen on bloods as: - high HbA1c (be aware this can be falsely elevated by iron deficiency as low iron will falsely extend the half life of red blood cells carrying haemoglobin - High fasting glucose - High fasting insulin And potentially co-existent with: - High fasting triglycerides - High LDL and Low HDL cholesterol - Markers indicating endotoxin issues (inflammatory markers, iron panel, low GGT, high Urea, monocytes, neutrophils or lymphocytes high or low) Before taking any supplements make sure you are not skipping the foundations which will lead to high blood sugar and insulin resistance: - get enough sunlight - walk 10k + steps per day - eat around calorie maintanence (plus or minus 10%) - Eat foods rich in B vitamins, magnesium, potassium, copper, zinc such as red meat, seafood, quality A2 dairy, potatoes, carrot juice, tomatoes, dark chocolate, citrus fruits etc - Have a consistent sleep - wake schedule - reduce artificial blue light at night - Cardio or exercise such as weightlifting to act as a sink for glucose Health systems and Physiology that can negatively impact / cause insulin resistance or elevated blood sugar: - Gut issues such as leaky gut and gram negative bacterial overgrowth - High inflammation - Chronic elevated cortisol Supplements to improve blood sugar/ insulin sensitivity: - taurine - has pretty good reductions for blood glucose across multiple studies - myo inositol - most studies use 2.5 to 4 grams split into 2 throughout the day - Chromium picolinate - Magnesium (significant benefits on blood glucose, improves insulin sensitivity) - Potassium (slightly improves blood sugar levels) - black seed oil (more benefits for blood glucose than insulin, but still pretty impressive and BSO literally improves pretty much everything lol) - berberine (with meals) in low doses activates AMPK and increases GLUT4 translocation to muscle cells - pretty powerful in many studies

Hey guys, this is a really simple one that's extremely easy to integrate into your diet/ lifestyle that can make a WORLD of difference when it comes to your overall health. I wish I started using Chronometer sooner and consuming these foods on a weekly basis - I hope you guys find this one helpful! I'd highly recommend going over to chronometer and putting in 3 days of eating from recently and seeing where you aren't hitting your minerals and vitamins. Honestly, I think it would surprise most of you to actually see how many key vitamins and minerals you are lacking in your diet. Common missed nutrients include: - B9/ folate - Calcium - Potassium - Magnesium - Vitamin E - Molybdenum - Manganese - Vitamin B1/ thiamine - Vitamin K1 - Glycine, Arginine, Proline, Hydroxyproline - Taurine - Choline - DHA and EPA - Creatine My top 10 foods to prioritise to hit ALL of these nutrients and beyond are: 1) Fish (Mackerel and Sardines) for DHA and EPA, calcium, B vitamins, Selenium, creatine 2) Oysters for copper, zinc, selenium 3) Beef/ lamb Liver or Chicken Liver for Copper, Folate, Iron, Choline a spectrum of B vitamins and Vitamin A 4) Goats dairy for selenium, calcium, magnesium, potassium, B vitamins, Taurine and innositol 5) Organic spinach for vitamin K1, folate/ B9, manganese, potassium, calcium, magnesium 6) Pasture raised eggs for choline, B vitamins, Vitamin A 7) Beef/ Lamb/ Bison/ Red meats for Zinc, B12, Iron and a decent spectrum of B vitamins 8) Either goose fat, olive oil or red palm oil for vitamin E 9) Red bell peppers or citrus fruits for high amounts of vitamin C, and key minerals such as potassium and magnesium 10) Potatoes for copper, potassium - if you can't tolerate starch then try citrus + berries and white rice as this can be a really gentle carb source that doesn't ferment a lot by gut bacteria