BC HEALTH
Saved by @vsamk

If you want to get in the best shape of your life by 2023 read this:

 1. Get 80-90% of your calories from single ingredient nutrient dense foods.

2. Avoid processed foods as much as possible because they're addictive, devoid of nutrients & leave you feeling empty.

3. Eating similar meals every day is an underrated way to get lean.
4. Lift weights 2-4x a week. Use progressive overload to build muscle.

5. Progressive overload is simply doing more through reps, weight or frequency,

6. Eat .8 to 1 gram of protein per pound of body weight. This helps you build & retain muscle. Eat protein with every meal.
7. Avoid trying to lose weight. Focus on creating good habits. The first is focused on an outcome the latter is focused on your lifestyle.

8. Your aim is to become the type of person who stays in shape. In order to change your body your identity must come along for the journey.
9. Eat your meals on a schedule. This will help train your hunger & circadian rhythms.

10. Replace snacking with water & drink it before meals. You usually want to snack because you're bored or dehydrated. Water also helps you feel full & increases energy.
11. Find a group of fit friends to hang around. You become the average of the 5 people you hang around most.

12. If possible, choose a partner who has health as a priority in their life. If you can't do this then become the example of health for your family & relationship.
13. Eat your meals slower & more mindfully. Aim to chew your food 20-40x. This helps you digest & feel fuller from each meal.

14. Eat to 80% fullness. This means checking in to see how full you are as you eat. Leave a bit of room & avoid getting stuffed with every meal.
15. Create a habit to get at least 8 to 10k steps a day. This improves your health, burns calories, speeds recovery, decreases stress & improves your cognitive function.

16. Get your steps in by walking in the morning, after meals & doing walking meetings.
17. Learn how to manage your emotions without food, drugs or alcohol. The more you numb yourself with substances the more they come back to haunt you.

18. Find out why you eat your stress or emotions. Then work to heal that part of you so deal with them in healthy ways.
19. Fix your sleeping habits. Sleep helps you recover & increases energy while controlling your appetite. It's the best supplement for a fit body.

20. For better sleep use the 321 Method:

No food 3 hours, no liquids 2 hours, & no screens one hour before sleeping.
21. Be fucking patient. Stop trying to rush the process. Start thinking long term & give yourself the time you need to get in shape.

22. Anyone who says you you're too old to get in shape remove them from your life. You don't need that type of negativity.
23. You don't need a six pack. Just get your body to a level where you'll avoid preventable diseases.

24. Initially you get in shape for vanity, which still matters. But eventually, you get in shape because you love how you feel as a result of exercising & eating healthy.
25. Stop comparing your body to other people. We're all built different. Also, we don't know what level of drugs or body dysmorphia someone has gone through to get themselves to where they are.

26. Be grateful for what your body can do. It's doing what it can to keep you alive.
When you transform your body you transform your life. Hope these help you on your path to getting in your best shape in 2023.

If got value out of this enjoyed this thread:

1. Follow me @FitFounder for more of these
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Bonus tip:

If you have a lot of responsibilities you need to put your health habits in your schedule.

Put your meals, walks & workouts in your calendar.

If it’s important carve out time for it.

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Tony Breu
Tony Breu
@tony_breu
1/16
Why do B12 and folate deficiencies lead to HUGE red blood cells?

And, if the issue is DNA synthesis, why are red blood cells (which don't have DNA) the key cell line affected?

For answers, we'll have to go back a few billion years.


2/
RNA came first. Then, ~3-4 billion years ago, DNA emerged.

Among their differences:
🔹RNA contains uracil
🔹DNA contains thymine

But why does DNA contains thymine (T) instead of uracil (U)?

https://t.co/XlxT6cLLXg


3/
🔑Cytosine (C) can undergo spontaneous deamination to uracil (U).

In the RNA world, this meant that U could appear intensionally or unintentionally. This is clearly problematic. How can you repair RNA when you can't tell if something is an error?

https://t.co/bIZGviHBUc


4/
DNA's use of T instead of U means that spontaneous C → U deamination can be corrected without worry that an intentional U is being removed.

DNA requires greater stability than RNA so the transition to a thymine-based structure was beneficial.

https://t.co/bIZGviHBUc


5/
Let's return to megaloblastic anemia secondary to B12 or folate deficiency.

When either is severely deficient deoxythymidine monophosphate (dTMP*) production is hindered. With less dTMP, DNA synthesis is abnormal.

[*Note: thymine is the base in dTMP]

https://t.co/AnDUtKkbZh
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shira has OCD and ADHD
shira has OCD and ADHD
@shiraisinspired
So many people don’t realize that they have OCD because actual obsessive compulsive disorder is rarely talked about openly. So here are the basics: 🧵(thread)

I think that a lot of people forget that OCD is a mental illness, emphasis on the MENTAL. When it’s portrayed on TV, it’s always shown as a very behavioral disorder. And while it’s true that overt behavioral compulsions are part of OCD, they don’t begin to tell the whole story

OCD stands for obsessive compulsive disorder. That’s obsessive thoughts and compulsive behaviors. The OCD cycle is the cycle of obsessions that lead to compulsions that lead to more obsessions that lead to more compulsions etc etc etc.

People with OCD experience intrusive thoughts (which become obsessions.) Intrusive thoughts are unwanted and invasive, and they’re generally REALLY disturbing. It’s a common misconception that people with OCD are exclusively concerned with tidiness and cleanliness. This is false

TW/ OCD subtypes

Intrusive thoughts can be about anything, but there are a few common “subtypes” of obsessions. These include harm OCD, self harm OCD, sexual OCD, pedophelia OCD, relationship OCD, contamination OCD, religious OCD, moral OCD, health OCD and “just right”
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el gato malo
el gato malo
@boriquagato
this simple, counter narrative fact keeps cropping up all over the world.

hospital and ICU utilization has been and remains low this year.

it's terribly curious that so few of these monitoring tools provide historical baselines.

getting them is like pulling teeth.


we might think of this as an oversight until you see stuff like this:

this woman was arrested for filming and sharing the fact that their are empty hospitals in the UK.

that's full blown soviet. what possible honest purpose does that

this is the action of a police state and a propaganda ministry, not a well intentioned government and a public heath agency.

"we cannot let people see the truth for fear they might base their actions on real facts" is not much of a mantra for just governance.


90% full ICU sounds scary until you realize that 90-100% full is normal in flu season.

staffed ICU beds are expensive to leave empty. it's like flying with 15% of the plane empty. hospitals don't do that.

and all US hospitals are mandated to be able to flex to 120% ICU.

the US is currently at historically low ICU utilization for this time of year.

61% is "you're all going to go out of business" territory as is 66% full hospital use.

can you blame them for mining CARES act money? they'll die without it.
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Dr Chioma Nwakanma
Dr Chioma Nwakanma
@DrZobo
@SMILEWithmeNGO Hello @SMILEWithmeNGO I am glad to be here. Thank you for having me.

A very big welcome to everyone joining today’s conversation. Our guest today needs no introduction especially in the sphere of cancer control and advocacy. Welcome @runciecwc
#CheatCervicalCancer


@runciecwc Q1: So Runcie @runciecwc, we see all the amazing work you do as an advocate.
Can you share with us some of the work that you have been doing in cancer control in Nigeria?
#CheatCervicalCancer

@runciecwc That’s amazing. Your work speaks for you. Thanks for all you do.
Q2: What is this @WHO Global Strategy to accelerate the Elimination of CervicalCancer? Can you elaborate on it?
#CheatCervicalCancer

@runciecwc @WHO Q3: In your experience, so far what are the greatest challenges you have identified with cancer control in Nigeria?
#CheatCervicalCancer.

@runciecwc @WHO Q4: Interestingly, we have seen that your organization is part of the Coalition of CSOs against Cervical Cancer in Nigeria, @CervicalCancerN, what is the goal of this Coalition? #CheatCervicalCancer
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(Cyriac) Abby Philips
(Cyriac) Abby Philips
@drabbyphilips
On 18.12.2020, computer engineer @FitTuber shared @YouTube video titled "10 Safe & Useful Ayurvedic Tablets to Replace Allopathic Pills (Instant Relief)". The drugs he promoted were by @baidyanathgroup, not sure if it was paid promotion. I bought them:
https://t.co/w6Sh2pMvJf


10 drugs, details, batch numbers R given in pic👇. All by @baidyanathgroup exept 1 by https://t.co/tg46sBhJr2
We did GCMSMS, ICP-OES and FTIR analyses on these samples. Here are my 10 safer modern medicine alternatives 2 @FitTuber's untested, potentially harmful #Ayurvedic drugs


Kanthsudharak Vati by Unjha Pharma
@FitTuber: 4 sorethroat, cold, cough
Analysis: Lead 0.54 mg/kg, Cadmium 0.4 mg/kg, Thallium 0.71 mg/kg and industrial phenols.
Low values, but not ideal.

Safe alternative: Levocetrizine & non-sedative cough syrup Levodropropizine


Baidyanath Rajbati
@Fittuber: for bloating, gas
Analysis:
Mercury 1.2 mg/kg
Arsenic 2.25 mg/kg
Male anabolic hormone - hydroxy testosterone+
Curcumin
Talc powder

Safer alternative: activated charcoal+simethicone (non-absorbed, no side effects) or short course esomeprazole.


Baidyanath Bilwadi Choorna
@Fittuber - 4 diarrhoea
Analysis
Thallium 3.68 mg/kg
[fun fact: 10-15 mg/kg is lethal dose for humans. Death can occur at lower dosages] https://t.co/9ozOKROhCK
Fenretinide - synthetic anti-cancer drug
Liver toxic chromium phosph.

Safer: Racecadotril
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“Why do people care about stablecoins then?”

A mix of “they encourage dollar-denominated liquidity in the cryptocurrency ecosystem and discourage withdrawal of the same” and “they’re good for money laundering.”

“But they make value transfer between exchanges much faster!”

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1/OK, I should really write another thread about university-centric regional development, because I think people often make some (very understandable) mistakes when thinking about this issue.

2/The biggest myth, I think, is that universities help regions by educating locals as undergraduates.

Skeptics of universities say: "But most of the people who graduate end up leaving."

3/In fact, most of what a university does for a regional economy is NOT about educating local kids.

Educating local kids is good for the nation, but doesn't help a region much.

The way a university helps a region is through

4/Undergraduates usually leave town after graduation.

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