How to get healthier in 2025. A full in depth guide. Thread🧵

How to get healthier in 2025.
A full in depth guide.

Thread🧵

*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

It's George. Happy New Year once again.

The reason why i wrote this guide (because it's too long to be described as a thread) το kickstart 2025, is because we stopped serving a large number of people who want to improve their health.

And that’s the people who just got started in their health journey and are looking for a basic game plan they can use to start positively impacting their health.

Its content was based on the fact that no matter who you are, there are certain things everyone needs to apply in order to be very healthy throughout his life in the modern day and age.

Things, we often tend to neglect and talk about more niche topics which can be a mistake at least in my opinion.

So as you can probably tell, this thread will include many suggestions when it comes to getting healthier and you shouldn’t view it as something that you will need to implement at once.

No, gradually try to implement these in your current lifestyle and don't try to rush the process.

Now let’s see things you can implement in order to improve your health in 2025.

Suggestion number 1: Buy a pair of blue light blockers, install a program like f. lux and filter the water you drink/use to cook and shower at your home.

Why are these the first changes i suggest you make?

Because for the most part these are low effort changes that will create an upward spiral and make sticking to the other recommendations easier.

By blocking the blue light, you will get better sleep.

By getting better sleep you will have more energy, rely less on stimulants that can negatively affect your adrenals and gut for example but also have less cravings for junk food.

These will lead to being more consistent with your workouts and diet.

You get the idea.

Besides this, a pair of blue light blockers will do more for your health in 98% of the time than any supplement at this price range i promise.

In case you're new here, artificial blue light is a range of the visible light spectrum with a wavelength between 400 and 495 nm.

A few things that exposure to artificial blue light can cause include:
-Raise corticotropin-like intermediate peptide (ACTH(18-39)) which functions as an insulin secretagogue in the pancreas
-Raise cortisol
-GnRH deficiency (GnRH signals to the pituitary gland to make and secrete things such as LH and FSH which are crucial for testosterone and progesterone) -Melanin degradation
-Neuropathy (damaged nerves)
-Insomnia
-Fatigue
-Suppress BDNF (brain-derived neurotropic factors is obviously a neurotropic factor found in the brain (but also expressed in the retina and even the kidneys) which supports the health of neurons and synapses).
-Increase leptin (leptin is a hormone made mainly by adipose cells which acts on receptors in the hypothalamus in order to control our hunger signals among other things)
-Depression
-Headaches
-Gut issues (mainly by messing vasoactive intestinal polypeptide (VIP) which stimulates pancreatic bicarbonate secretion, bile salts and similar things)
-Migraines
-Anxiety
-Dark circles
-Adrenal fatigue (a very underrated cause behind the adrenal fatigue epidemic that’s been noticed)
-Dehydration (it messes vasopressin (essential for fluid and electrolyte balance)
-Dysregulated circadian rhythm (you are literally signaling to your body non stop that you’re in the middle of the desert)
-Skin aging
-Suppress melatonin
and a lot more.

Studies:
pubmed.ncbi.nlm.nih.gov/30568934/
journals.plos.org/plosone/articl…
pubmed.ncbi.nlm.nih.gov/27216620/
sciencedirect.com/science/articl…
pmc.ncbi.nlm.nih.gov/articles/PMC47…

When it comes to tap water, it contains:
-Chlorine (wrecks your thyroid, mineral stores and skin)
-Heavy metals (wreck the brain, liver, fertility, hormonal health and cause cancer)
-Sodium fluoride (negative effects on the thyroid, the brain, pretty powerful calcium chelator which wrecks bones and aids in the growth of tumors)
-Herbicides and pesticides (overload the liver, chelate a lot of different vitamins and minerals, wreck the gut and cause allergic reactions)
-Medications such as antidepressants and birth control pills (i don't think that you need to know why this is bad)
-Nitrates (affect how the blood carries oxygen and can turn hemoglobin (the protein in blood that carries oxygen) into methemoglobin)
-Radon (the number one cause of lung cancer among non-smokers)
-E coli O157:H7, phosphates, dioxins, the list is endless.

Note: A grounding mat, a red light panel and even changing the light bulbs one is using at his house could be added here as well.

It's just that for most people adding these will also add the excuse of a high price and all of the suggestions will be dismissed as a result.

But, if money isn't an issue for you, they are great low effort additions.

Suggestion number 2: Clearly define your starting point somewhere.

In the era of social media, people tend to downplay the progress they've made and often flat out give up because of that.

An easy way to battle this is to have a clearly defined starting point through taking pictures or documenting the issues you're struggling with now whether these are fatigue or skin issues.

Trust me, if you do not mindlessly scroll through social media and consider implementing the things you read, this will help you a lot.

Suggestion number 3: Cook most of your meals and calculate how many calories you consume.

Even though figuring out the perfect nutritional plan for someone takes time, getting rid of processed foods and not overconsuming food, are the first dietary changes that anyone should make and could provide tremendous benefits.

After all, all diets that have helped people massively improve their health have two things in common.

The lack of processed foods and a caloric excess.

Now staying somewhat lean without counting many calories is possible if you live an overall healthy lifestyle, but if you are serious about losing weight you need to have an idea of how many calories you are consuming.

Can you lose weight by eating processed foods? Yes.

But remember that this is about improving your health.

Highly processed foods are a big problem and are basically waste products that big corporations create for maximum profit.

When Dr. Price documented the effects of the depletion of certain nutrients such as the fat-soluble vitamins for example decades ago and proved how this leads to physical degeneration, the lack of nutrients wasn't NEARLY as bad as it is today.

The average person nowadays is not only consuming zero nutrients but it's also bombarded by things that deplete him of nutrients to begin with.

You can eat some junk food here and there if you wish, but for the most part eat/cook your meals with ingredients such as seasonal fruits, bone in meats, quality A2 dairy, potatoes, EVOO, broths, eggs, stews, rice, raw honey and so on.

They are quite tasty as well since none of us here really suggests a boring chicken and rice diet.

"I do not have time to cook".
This is understandable so here are some examples:

Idea 1
-Goat's whey
-Raw goat's milk
-Vanilla extract
-Ceylon cinnamon
-Whatever high vitamin C fruit you have
-Maple syrup
-Coconut flakes
-Glycine
-Bee pollen on top

Idea 2
-Spelt sourdough
-Tiny bit of butter or ghee
-Raw cheese (not much)
-Sardines in EVOO or smoked wild salmon (you can replace the fish with eggs if you want)
-Some vegetables such as lettuce
-Oregano
-You can also add something such as mustard

Idea 3
-Acai
-Goat's whey
-Seasonal fruit
-Glycine
-Honey crashed brazil nut
-Glyphosate free bee pollen in raw honey

Idea 4
-Eggs
-Potatoes
-Zucchini
-Peppers
-Raw cheese
-Some quality bacon (i do elk when i have access to it) or a quality sausage such as of beef
-Some form (meaning mixing the gelatine with whatever type of juice you want) of gelatine

Idea 5
-Oatbran
-Coconut oil
-Ceylon cinnamon
-Raw milk
-Seasonal fruit + gelatine
-Goat's whey
-Raw honey

Idea 6 (pancakes)
-Sweet potato (boiled)
-Oatbran or spelt flour
-Goat's yogurt
-Coconut oil
-1-2 eggs
-Optional goat's whey
-Maple syrup
-Berries on top

Idea 7 (French toast)
-Spelt bread
-Eggs
-Coconut oil or ghee
-Raw honey mixed with a bit of goat's whey and some spice like vanilla on top or cottage cheese mixed with honey and some cinnamon
-Frozen berries

Idea 8
-Goat kefir
-Handful of sundried mulberries
-Handful of sun dried aronia berries
-Tablespoon of bee pollen
-1 crushed brazil nut
-1 tablespoon of maple syrup
-½ a teaspoon of Ceylon cinnamon
-Glycine

"What about things such as the soft drinks i like?".

You can try things such as kombucha, various herbal teas, coconut water with a bit of lime and raw honey and in general you have a lot of options for these as well.

*If you are doing these already, a next step would be calculating micros.

If you are still skeptical, here are some downsides of the common things that are found in highly processed foods such as MSG, inferior fats (think cottonseed oil for example), high fructose corn syrup and so on.
pmc.ncbi.nlm.nih.gov/articles/PMC86…
pubmed.ncbi.nlm.nih.gov/28198207/
pubmed.ncbi.nlm.nih.gov/16942478/
pubmed.ncbi.nlm.nih.gov/18800291/

Suggestion number 4: Abolish sedentary lifestyles.

You may think that movement is a no-brainer but according to WHO 60 to 85% of people in the world live sedentary lifestyles and that’s a problem since physical inactivity is one of the leading causes of disease and disability.

A sedentary lifestyle increases all causes of mortality.

We partly are animals and are meant by design to move every single day.

When we do not do this, all sorts of health issues will arise.

I do not care who you are. You might not need 21 inch arms in order to be healthy, but you need to exercise in order to be healthy and the science backs it up.

Again, you might personally not struggle with this, but LESS than 25% of Americans walk for more than 10 minutes each week.

This is not a joke and a sedentary lifestyle will have tremendously negative consequences on our health.

Here’s a basic split for example:

Day 1
1. Decline barbell bench 4x6-12
2. Neutral grip pull ups X DB shoulder presses 4x8-12
3.T bar rows 4x8-12
3. Lateral raises 4x12-15
4. Overhead rope tricep extensions 3x10-12
5. EZ bar bicep curls 3x8-12
6. Knee raises 4x12-15

Day 2 : Cardio.

Day 3
1. Trap bar deadlifts 4x6-12
2. Reverse DB lunges 4x8-10
3. Leg curls X Leg extensions 4x10-12 4. Seated calf raises
4x12-15
5. Reverse hypers 3x8-12

You can also add RDL if you are an advanced lifter.

Day 4: Cardio.

Day 5
1.Incline DB bench 4x8-10
2. Wide grip pull ups 4x8-12
3. Cable flyes 4x12-15
4. Seated close grip row 3x8-12
5. Hammer curls 3x10
6. Rope facepulls X lateral raises 3x12-15
7. Reverse grip tricep extensions 3x12

Day 6 : Rest

Repeat.

Suggestion number 5: Prioritize stress management.

You are an adult with lots of responsibilities and thus stress.

In the long run, careful planning, time management, accumulating skills and a bit of outsourcing are almost always necessary to lower stress.

But when it comes to your daily life, habits such as sort walks without any stimuli, journaling and a hobby are quite effective.

Hobbies are a great way to distress yet are extremely neglected in the modern day age age.

I get that you might not have the time, but even 15 minutes a day or a 1 hour session twice a week can make a difference on your stress levels.

Suggestion number 6: Do not be afraid of the sun and actually get a bit angry towards the modern sun propaganda.

First and foremost, a chronic lack of sunlight exposure can ruin your energy levels, skin, hair, bones, hormones, gut, fat loss, libido and a lot more.

Besides this, the right light environment will:
-Improve your sleep
-Improve your hormonal profile
-Improve your athletic performance
-Improve your energy levels
-Assist your libido
-Improve your mood

And the wrong light environment will cause:
-Migraines
-Pre mature skin ageing
-Low libido
-Low energy
-Metabolic damage
-Sleep issues
-Bad mood

But this is a very important topic so let's dive a bit deeper in the next tweet.

In order to do that, we need to break down the spectrum.

So let's do it.
Number 1: Ultraviolet (100-400 nm (so it's not visible)) There are three main types of UVR.
1. UVC (100-280nm) (Absorbed by the ozone layer) 2. UVB (280 - 315 nm). (Epidermis)
3. UVA (315-400 nm). (Dermis)
pubmed.ncbi.nlm.nih.gov/25803468/
Ultraviolet radiation has been blamed for a lot of trouble but is this true?

Well, first of all, UV radiation was one of the main drivers of evolution.

A good starting book on this topic is the origins of order.

Then, without UVB the synthesis of sulfated vitamin D can not be stimulated and this is a big deal since we can only cover maybe ½ of our vitamin D needs from food (at the very very very very best).

This is not a small deal since as i like to say, it is impossible for a health issue to be resolved or decently improved if a person has suboptimal vitamin D levels.

It is impossible for us to have a healthy immune system, healthy bones, a healthy hormonal profile (testosterone and androgens in general, thyroid hormones, insulin, progesterone, leptin (to be fair though, since this (leptin) is related to adiponectin, this only happens when a person reaches >50ng/dl from what most research indicates) etc), a healthy liver, great levels of energy, great muscle recovery, great libido, healthy skin, healthy kidneys, a healthy gut, a healthy heart and in general be healthy without the help of vitamin D since it controls over 1000 genes through its receptor.

It is also impossible for example to solve any gut or skin issue if a person has low levels of vitamin D.

The easiest way to explain both (gut and skin related) is through the vitamin D–cathelicidin pathway which is very fascinating.

You can obviously dial the research down more by looking into the caludin-2 and 12 relationship since regarding gut issues, IBD is an issue that a lot of people suffer with.

TLDR: Changes regarding claudin 2 are associated with many gut issues such as IBD for example.

But that’s a direct target of the vitamin D receptor (claudin 5 , 12 and 15 are as well).
pubmed.ncbi.nlm.nih.gov/26212084/
pubmed.ncbi.nlm.nih.gov/35406694/
pubmed.ncbi.nlm.nih.gov/35338345/
Another neglected fact in my opinion is that the VDR (vitamin D receptor) is crucial for helping various steps during the detoxification of xenobiotics (and we are bombarded with enormous amounts).

We also need vitamin D in order for the other fat soluble vitamins to be able to do their jobs properly.
The most fascinating example of this, probably is how when vitamin D is paired with vitamin E it can help out with sodium fluoride induced toxicity in the reproductive system of male rabbits.

Got high blood pressure? Well, you will need vitamin D.

Want to have a healthy brain and increase NGF plus BDF?

Well you need vitamin D paired with exercise.

Not only that but vitamin D is crucial for dopaminergic neurogenesis and differentiation.

Do you want to enhance insulin sensitivity by stimulating the expression of insulin receptors? Well you need vitamin D.

Do you want to be fertile? Well then remember that the CYP2R1, CYP27B1 and CYP24A1 enzymes are affected by vitamin D.

Do you want a good night of sleep?

Then remember that the production of melatonin is affected by vitamin D.

Got histamine issues? Then remember that without enough vitamin D, mast cells and basophils will get activated quite a lot.

You the idea and the fact that the list is truly endless.

So, ultraviolet radiation, IS, important and since it might not always be present, making sure that we expose ourselves to it (there’s a safe tan guide later) makes it even more crucial.

But that’s not all, UVB stimulates the synthesis of melanin which will be discuss in detail later and even the synthesis of beta endorphins.

It’s also crucial for neurotransmitter health through the impact that it has on aromatic amino acids among other things with a benzene ring.

If we want to have a healthy intracutaneous and cHPA axis we NEED UVR.

Also keep in mind that UVB can also upregulate the expression of MC1R and is also crucial for glucosteroidogenesis.

Again, these and many other effects are INDEPENDED of vitamin D production.
pubmed.ncbi.nlm.nih.gov/20308557/
pubmed.ncbi.nlm.nih.gov/22854622/

Suggestion number 7: Replace your toxic hygiene and cosmetic products (you can also add throwing away your plastic cutting boards and non stick pans in here as well).

This detailed thread will help you out a lot.

x.com/Helios_Movemen…

Suggestion number 8: Implement relatively safe "detoxing" tools.

We are bombarded with toxins every day and besides avoiding the most dangerous ones within reason, some of the safest tools for detoxification include:
-Getting enough sunlight for vitamin D
-Sweating
-Supporting the liver with nutrients such as choline, glycine, taurine, B vitamins, selenium etc
-Raw milk
-Garlic
-Onions
-Green apples
-Fiber
-NAC + selenium
-B clay
-Fulvic / humic acids
-Increasing the metabolic rate
-Slowly losing body fat if you are overweight
-Magnesium malate
-Getting a tan
-Zinc rich foods
-Eating the foods that are easily digestible and won't ruin transit time
-Relaxing
-Optimizing sleep
-Boron
-Zeolites
-Retinol rich foods
-Kefir
-Big 6/Working on the lymphatic system
-Quercetin
-Modified citrus pectin
-Horsetail extract unless your DHT is low*
-Activated charcoal unless you are mineral depleted*
-Niacin + sauna unless you are struggling with methylation or histamine issues, hair loss and fertility*
-Cilantro and turmeric unless your kidneys are a mess*
*Do not obviously throw the kitchen sink at it regarding supps and start with just two (start with NAC and a binder)*

Suggestion number 9: Go easier on the alcohol

Would you eat a food that was guaranteed to destroy your brain, gut, liver, mood, ruin your sleep, eyesight, make you gain fat, diabetic and didn’t even taste good?

Probably not.

Yet only in the U.S, the alcohol industry is estimated to make around 70 billion dollars per year, while the average American is thought to consume 494 drinks per year....

That's simply too much if you want to be healthy.

So cut back.

Suggestion number 10: Manage nnEMFs through:
-Closing off the WiFi at night/using ethernet cables.
-Cables > Bluetooth.
-Grounding.
Grounding restores and maintains the body’s natural electrical state which in turn promotes optimum health.
Your body becomes suffused with negative charged free electrons that are present on the surface of the Earth and your body equalizes to the same electric energy level as the Earth.
If you can ground by swimming, swim*
-Getting enough minerals such as magnesium.
-Not using your devices when charging if possible.

Suggestion number 11: Re-shape some parts of your identity (read the books in the pics).

No long term change can happen without changing certain parts of one’s identity and we’ve seen this in the case of serious addictions.

If you are starting out your health journey, you will realize that bad habits had a bigger grip on you than you might have thought.

But you don't enjoy your bad habits.

There’s a physical component of dependence that you can usually brute force and get past that, some of them are also coping mechanism BUT ALSO, your identity is just linked to them and your subconscious is making you indulge in them in order to not lose your shit.

If you want to become a healthy, financially well off and so on gentleman, then why don't you experience joy when you take part in activities such as training, reading, working and so on?

Why do you self sabotage?

Because you don't view yourself as that person.

That's the sole reason and it surpasses ones environment a lot of the time.

*Not a psychologist. Just read the books and you will get the idea.

Suggestion number 12: Do some bloodwork if you can afford it.

You can choose some of the following markers:
-Vitamin and mineral status (an RBC element test can also be added and vitamin D should be included (even 25-hydroxy vitamin D)).
-Total WBCS
-Neutrophils
-MCV
-MCH
-RBC
-Lymphocytes
-Lp(s)
-A typical HDL and triglyceride test.
-LDL particle number via NMR.
-OGGT
-PSA
-IGF-1
-hs-CRP
-Homocysteine
-Hemoglobin A1c
-Uric acid
-TSH
-BUN:Creatine
-Total T4
-HOMA2-IR

-GGT
-ADH
-ESR
-ACTH stimulation test.
-Total T3
-Reverse T3
-Free T4
-Free T3
-Thyroid antibodies
-DHEA-S
-Total testosterone
-Free testosterone
-SHBG
-LH
-FSH
-Leptin
-E1-2-3
-Prolactin
-AST:ALT
-Ferritin
-Tsat
-O3:O6
-Progesterone
-Fibrinogen
-TBC
-DHT
-ApoB (i also like Apo-A1 a bit to be honest)
-Hemoglobin
-NTBI
-Cystatin C

Note: If you have never done it, test for SNPs in things such as the MTHFR,HFE, HJV, COMT, AOC1, HAMP, TFR2, SLC40A1 genes.

That was it. I know that this was a long thread but i hope that it served the people it was written for.

If you liked it and found it useful, make sure to leave a like/RT.

x.com/Helios_Movemen…

If you need further help, go here:
fitandball.gumroad.com/l/thesystem23