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note: this will obviously not be a complete guide on every single possible debloating method, some may not work for you, some may, some combinations may work for you. Instead of commenting something like "I'm allergic to such and such" or "I don't like such and such", just see what that specific thing's purpose is, look up "how do I get such and such in my diet" and then use another method.
(glossary and phrases)
- lauric acid, this is a fatty acid found commonly in coconut oil.
- PUFA's, polyunsaturated fats, are a dietary fat containing two or more double carbon bonds.
- Hypothyroidism, this is the name of a condition where your thyroid doesnt produce enough thyroid hormones
- Hyperthyroidism, this is the name of a condition where your thyroid produces too many thyroid hormones
- Negative Feedback Loop, this is a type of stable system that tends to reduce the fluctuation of itself when it feeds-back.
- T3 & T4, These are hormones the thyroid produces.
- Extracellular Spaces, These are empty spaces or membranes outside of and around a cell.
- Oxidative Metabolism, this is a biological process where oxygen is used to break down nutrients
- Progesterone, this is the negative catalyst of estrogen
- edema, this is a fluid buildup
- bioidentical, this is a synthetic chemical that is identical to the biological human-produced version.
- endotoxin, an endotoxin is a lipopolysaccharide component of the outer membrane of gram-negative bacteria
- lipopolysaccharide, an endotoxin
- Gram-negative bactera, bacteria that are resistant to anti-biotics (simplified)
Preface:
Preface:
You may be (probably aren't) asking, "What is bloat"? Bloat is a general phrase used for two things, primarily. Excess water retention in the fat, or excess fat in general. This isn't a "weightloss guide", so I'll use bloat to exclusively refer to excess water retention in the fat. When I say "fat", I want to clarify I mean fat, as a group. Water is not retained in the fat cells, it is retained around the fat cells. There's three kinds of water retention in the body:
1. Fat water retention
2. Organ water retention
3. Muscle water retention
We want to decrease fat water retention, leave organ water retention alone, and increase muscle water retention.
This is the most important thing for you to remember: bloat is a negative feedback loop.
1. Fat water retention
2. Organ water retention
3. Muscle water retention
We want to decrease fat water retention, leave organ water retention alone, and increase muscle water retention.
This is the most important thing for you to remember: bloat is a negative feedback loop.
The main bodily sources of bloat:
There are a couple causes of bloating in the body. The big ones are hypothyroidism, hormonal imbalances, and dietary or environmental stressors, I would cover all three in detail, but they basically all work together, so this'll be a very general text-dumpy guide. The main hormones that control bloat distribution are estrogen, cortisol and aldosterone, water retention is almost entirely unspecific and the water will go wherever sodium & open extracellular space is.
The FIRST AND FOREMOST MOST LIKELY REASON FOR BLOATING is hypothyroidism!!! Low T3 and T4 levels slow the metabolism and cause a whole variety of shit. your entire body is running slow compared to the external factors, it causes sodium-potassium imbalance and reduces energy production in cells, leading to massive bloating, tissue swelling, and bad gut function. Hypothyroidism also causes estrogen dominance, which will be important in a second. Thyroid hormones are critical for maintaining cellular energy, via oxidative metabolism, which both prevents the burning of fat and impairs the bodies capability to handle stress, which also leads to bloating. People with hypothyroidism lose sodium very easily, and you may be thinking "but I have a low sodium diet to decrease my bloating, whats up with that?" it's because you've been fed bullshit. Sodium is 100% essential for getting water somewhere, and that also includes getting it away from there afterwards. If you have low sodium levels but theres already bloating, the bloating isn't gonna go anywhere unless you address the underlying conditions and then add sodium back into your diet once your body is actually ready to properly maintain your water retention levels.
Next is estrogen dominance, excessive estrogen, relative to progesterone, is a massive driver of inflammation and bloating, high estrogen levels promote fluid retention in tissue, especially the face, estrogens inflammatory effects are greatly excasterbated by hypothyroidism, which is why fixing your thyroid and balancing your estrogen with progesterone is critical.
Third is bad gut health, gut health is another gigantic contributor to systematic inflammation, bacterial overgrowth or poor digestion produces endotoxins (lipopolysaccharides) which trigger inflammation and bloating, endotoxins stress the liver and increase serotonin and histamine levels, which is also tied back to inflammation and bloating, now you're starting to see just how general the causes of bloating are.
Fourth is stress hormones and diet, elevated cortisol/serotonin. Cortisol disrupts the sodium/potassium balance, leading to edema, and serotonin impairs most gut functions & causes excess gas. These are all also downstream from thyroid dysfunctionality. Starches, fibre and PUFA's (polyunsaturated fats) play into the hypothyrodic negative feedback loop by stressing the thyroid and the gut more, PUFA's (e.g. from seed oils) limit cellular respiration, making hypothyroidism and fluid retention worse.
The FIRST AND FOREMOST MOST LIKELY REASON FOR BLOATING is hypothyroidism!!! Low T3 and T4 levels slow the metabolism and cause a whole variety of shit. your entire body is running slow compared to the external factors, it causes sodium-potassium imbalance and reduces energy production in cells, leading to massive bloating, tissue swelling, and bad gut function. Hypothyroidism also causes estrogen dominance, which will be important in a second. Thyroid hormones are critical for maintaining cellular energy, via oxidative metabolism, which both prevents the burning of fat and impairs the bodies capability to handle stress, which also leads to bloating. People with hypothyroidism lose sodium very easily, and you may be thinking "but I have a low sodium diet to decrease my bloating, whats up with that?" it's because you've been fed bullshit. Sodium is 100% essential for getting water somewhere, and that also includes getting it away from there afterwards. If you have low sodium levels but theres already bloating, the bloating isn't gonna go anywhere unless you address the underlying conditions and then add sodium back into your diet once your body is actually ready to properly maintain your water retention levels.
Next is estrogen dominance, excessive estrogen, relative to progesterone, is a massive driver of inflammation and bloating, high estrogen levels promote fluid retention in tissue, especially the face, estrogens inflammatory effects are greatly excasterbated by hypothyroidism, which is why fixing your thyroid and balancing your estrogen with progesterone is critical.
Third is bad gut health, gut health is another gigantic contributor to systematic inflammation, bacterial overgrowth or poor digestion produces endotoxins (lipopolysaccharides) which trigger inflammation and bloating, endotoxins stress the liver and increase serotonin and histamine levels, which is also tied back to inflammation and bloating, now you're starting to see just how general the causes of bloating are.
Fourth is stress hormones and diet, elevated cortisol/serotonin. Cortisol disrupts the sodium/potassium balance, leading to edema, and serotonin impairs most gut functions & causes excess gas. These are all also downstream from thyroid dysfunctionality. Starches, fibre and PUFA's (polyunsaturated fats) play into the hypothyrodic negative feedback loop by stressing the thyroid and the gut more, PUFA's (e.g. from seed oils) limit cellular respiration, making hypothyroidism and fluid retention worse.
How to fix it:
first, you're gonna have to monitor your thyroid, this is optional,but you're gonna wanna take your heartbeat resting pulse (aiming for 85) and take your temperature (aiming for 37 degrees celcius ro 98.7 degrees farenheit), lower values suggest hypothyroidism and higher values suggest hyperthyroidism.
You're gonna need to consume foods that'll support your thyroid. #1 is iodine, get this from dairy, and seafood. for dairy, I'd reccomend A1 milk, or lite, or low fat, or whatever your respective regulating board calls it. for seafood, I'd reccomend shrimp, prawn, and oysters/mussels. Any shellfish is gonna work really well for this, but shrimp & prawn are super low fat, super high protein, very tasty and very cheap and easy to find. Oysters are insanely rich in iodone and a whole ton of other nutrients that are all bioavailable when consumed as oysters, mussels are basically oyster lite, if oysters are too expensive for you or you cant get them at your local store. #2 is selenium, if you're over 14 you need a lot of selenium, 55mcg is reccomended, but more is needed if you're pregnant or breastfeeding, which nobody is here. no fakecels allowed. fvck my stvpid chvd life. anyway back to selenium, best source is protein bound foods, I'm not going to sugarcoat it you can also get this from dairy and shellfish. EAT DAIRY AND SHELLFISH! this is a random place to put it but if you're eating cheese you wanna stop and go and buy a heritage european brand without all the preservatives and shit. I would reccomend pecorino romano, it's been a recipe controlled cheese for like 5000 years, it was the main staple food of the roman legionaires, the exact same recipe. #3 Vitamin A. Vitamin A is a fat soluble, there are two types: preformed vitamin A (retinols) and Provitamin A caretinoids. Preformed is found from animal sources, DAIRY AND SHELLFISH! (if you're allergic to shellfish btw you can get ts from normal meat or fish too just in lesser amounts) but if you're serious about Vit A just eat carrots, lots of carrots. Make a carrot stew. Or eat liver, liver is probably the best source you can find. #4 Potassium. You can get this from most fruits, most food in general honestly. its the most adbundant intracellular cation, its present in all cells and is literally essential for all cellular function, it maintains intracellular fluid volume, including plasma volume (IMPORTANT). My top 3 reccomended sources: 1. Orange juice 2. Apricots 3. MILK MILK MILK MILK MILK MILK (JUST DRINK MILK YOU NEED TO DRINK SO MUCH MILK). Orange juice also has a ton of simple sugars which are essential for brain function and metabolism. As for the rest of the essential nutrients I'm gonna guess you know what you need to survive, so just eat whatever else you want.
NEXT FINALLY! Balancing the hormones. you need to reduce your estrogen load, plastic, soy, pesticides. And you need to drink coffee for the caffeine to detoxify your liver. (tip: drink coffee with a shit ton of sugar when your arteries expand it'll let more simple sugars to your brain giving you an actual caffeine boost instead of the underwhelming slight buzz) you should also take Vitamin E supplements or get Vitamin E in your diet (diet is preferable supplements could give u dick cancer not lying), you can get it from most fruits, but especially in mango (67) and kiwifruit. Now you're gonna wanna boost progesterone and its precursors. If you can, use Bioidentical Progesterone topically, to oppose estrogen. around 10-100mg for women and 10-50 for men. You also wanna supplement pregnenolone, which is a chemical that comes from cholesterol, and a progesterone precursor, at 10-50mg to support brain and adrenal functions and increase your total progesterone production to oppose the estrogen.
Next section is for women specifically, "How does this work with menstruation?" Estrogen peaks during the follicular phase, so increase progesterone support during the luteal phase. if you have no idea what this means, start tracking your periods. And avoid estrogen therapies, they greatly increase cancer risk and fuck up your hormonal system greatly. This includes high-dose birth control for endomestriosis or generally difficult periods or acne or whatever else your jewish doctor decided to put you on them for. If you're concerned about getting pregnant maybe just don't have sex ho. moving on.
Now we're onto the gut inflammation section. eat raw grated carrots for their fibre and antibiotics to bind/sweep the endotoxins, use coconut oil occasionally for its lauric acid. You want to take activated charcoal occasionally to absorb endotoxing and serotonin, so you can excrete them. avoid high fibre/starches, like beans and grains, that ferment. favour low-residue foods, like veggies and fruits, limit garrageenan in processed foods, it promotes inflammation. don't take probiotics, not good for you, yakult is tasty as fuck thio.
And now we're doing the stress management. use nutritional buffers, instead of eating two or three big meals in the day, eat a variety of smaller meals throughout the day, with sugar and salt to stabilise the blood sugar and suppress cortisol. milkjar does not do this and as such he regularly has cortisol spikes. You're gonna wanna prioritise sleep, its the most important thing in your life besides not dying, you wanna use a little red light therapy, and TALK TO PEOPLE! OR YOU'LL GET LEARNED HELPLESSNESS SYNDROME! (https://raypeat.com/articles/articles/dark-side-of-stress-learned-helplessness.shtml)
Avoid triggers, limit isolation, overexercise and tryptophan rich foods.
Finally, we're gonna finish ts off with a nice generalised diet reccomendation. You want ripe fruits, oranges and apples, and juices, for fructose, potassium, milk and cheese for calcium and protein, gelatin rich bone broths to balance your amino acids and reduce stress. You wanna eat liver or some other good source of vitamin A weekly for vitamins A and B. You're gonna wanna eat fats, saturated fats, go for coconut oil and butter. use them to cook everything. Coconut oil is superior because it has a lower smoke point, but butter is tastier, so I use butter personally. As for carbs and proteins, prioritise simple sugars over starches, e.g. honey and fruits over potatoes and grains to maintain your blood sugar without excessive stress. Balance your proteins, you want non-muscle proteins primarily to limit tryptophan and serotonin, but you should also eat a good amount of muscle meats (chicken, beef, lamb, fish) for the elevated protein and nutrients. You're gonna wanna liberally salt food, to taste, it supports energy and reduces aldosterone/serotonin. drink according to thirst, focus on mineral rich fluids like orange juice. Supplement coffee for caffeine and magnesium, take aspirin, 325mg with meals, for anti-inflammation, supplement niacinamide for energy, and avoid multivitamins with iron of PUFAs
You're gonna need to consume foods that'll support your thyroid. #1 is iodine, get this from dairy, and seafood. for dairy, I'd reccomend A1 milk, or lite, or low fat, or whatever your respective regulating board calls it. for seafood, I'd reccomend shrimp, prawn, and oysters/mussels. Any shellfish is gonna work really well for this, but shrimp & prawn are super low fat, super high protein, very tasty and very cheap and easy to find. Oysters are insanely rich in iodone and a whole ton of other nutrients that are all bioavailable when consumed as oysters, mussels are basically oyster lite, if oysters are too expensive for you or you cant get them at your local store. #2 is selenium, if you're over 14 you need a lot of selenium, 55mcg is reccomended, but more is needed if you're pregnant or breastfeeding, which nobody is here. no fakecels allowed. fvck my stvpid chvd life. anyway back to selenium, best source is protein bound foods, I'm not going to sugarcoat it you can also get this from dairy and shellfish. EAT DAIRY AND SHELLFISH! this is a random place to put it but if you're eating cheese you wanna stop and go and buy a heritage european brand without all the preservatives and shit. I would reccomend pecorino romano, it's been a recipe controlled cheese for like 5000 years, it was the main staple food of the roman legionaires, the exact same recipe. #3 Vitamin A. Vitamin A is a fat soluble, there are two types: preformed vitamin A (retinols) and Provitamin A caretinoids. Preformed is found from animal sources, DAIRY AND SHELLFISH! (if you're allergic to shellfish btw you can get ts from normal meat or fish too just in lesser amounts) but if you're serious about Vit A just eat carrots, lots of carrots. Make a carrot stew. Or eat liver, liver is probably the best source you can find. #4 Potassium. You can get this from most fruits, most food in general honestly. its the most adbundant intracellular cation, its present in all cells and is literally essential for all cellular function, it maintains intracellular fluid volume, including plasma volume (IMPORTANT). My top 3 reccomended sources: 1. Orange juice 2. Apricots 3. MILK MILK MILK MILK MILK MILK (JUST DRINK MILK YOU NEED TO DRINK SO MUCH MILK). Orange juice also has a ton of simple sugars which are essential for brain function and metabolism. As for the rest of the essential nutrients I'm gonna guess you know what you need to survive, so just eat whatever else you want.
NEXT FINALLY! Balancing the hormones. you need to reduce your estrogen load, plastic, soy, pesticides. And you need to drink coffee for the caffeine to detoxify your liver. (tip: drink coffee with a shit ton of sugar when your arteries expand it'll let more simple sugars to your brain giving you an actual caffeine boost instead of the underwhelming slight buzz) you should also take Vitamin E supplements or get Vitamin E in your diet (diet is preferable supplements could give u dick cancer not lying), you can get it from most fruits, but especially in mango (67) and kiwifruit. Now you're gonna wanna boost progesterone and its precursors. If you can, use Bioidentical Progesterone topically, to oppose estrogen. around 10-100mg for women and 10-50 for men. You also wanna supplement pregnenolone, which is a chemical that comes from cholesterol, and a progesterone precursor, at 10-50mg to support brain and adrenal functions and increase your total progesterone production to oppose the estrogen.
Next section is for women specifically, "How does this work with menstruation?" Estrogen peaks during the follicular phase, so increase progesterone support during the luteal phase. if you have no idea what this means, start tracking your periods. And avoid estrogen therapies, they greatly increase cancer risk and fuck up your hormonal system greatly. This includes high-dose birth control for endomestriosis or generally difficult periods or acne or whatever else your jewish doctor decided to put you on them for. If you're concerned about getting pregnant maybe just don't have sex ho. moving on.
Now we're onto the gut inflammation section. eat raw grated carrots for their fibre and antibiotics to bind/sweep the endotoxins, use coconut oil occasionally for its lauric acid. You want to take activated charcoal occasionally to absorb endotoxing and serotonin, so you can excrete them. avoid high fibre/starches, like beans and grains, that ferment. favour low-residue foods, like veggies and fruits, limit garrageenan in processed foods, it promotes inflammation. don't take probiotics, not good for you, yakult is tasty as fuck thio.
And now we're doing the stress management. use nutritional buffers, instead of eating two or three big meals in the day, eat a variety of smaller meals throughout the day, with sugar and salt to stabilise the blood sugar and suppress cortisol. milkjar does not do this and as such he regularly has cortisol spikes. You're gonna wanna prioritise sleep, its the most important thing in your life besides not dying, you wanna use a little red light therapy, and TALK TO PEOPLE! OR YOU'LL GET LEARNED HELPLESSNESS SYNDROME! (https://raypeat.com/articles/articles/dark-side-of-stress-learned-helplessness.shtml)
Avoid triggers, limit isolation, overexercise and tryptophan rich foods.
Finally, we're gonna finish ts off with a nice generalised diet reccomendation. You want ripe fruits, oranges and apples, and juices, for fructose, potassium, milk and cheese for calcium and protein, gelatin rich bone broths to balance your amino acids and reduce stress. You wanna eat liver or some other good source of vitamin A weekly for vitamins A and B. You're gonna wanna eat fats, saturated fats, go for coconut oil and butter. use them to cook everything. Coconut oil is superior because it has a lower smoke point, but butter is tastier, so I use butter personally. As for carbs and proteins, prioritise simple sugars over starches, e.g. honey and fruits over potatoes and grains to maintain your blood sugar without excessive stress. Balance your proteins, you want non-muscle proteins primarily to limit tryptophan and serotonin, but you should also eat a good amount of muscle meats (chicken, beef, lamb, fish) for the elevated protein and nutrients. You're gonna wanna liberally salt food, to taste, it supports energy and reduces aldosterone/serotonin. drink according to thirst, focus on mineral rich fluids like orange juice. Supplement coffee for caffeine and magnesium, take aspirin, 325mg with meals, for anti-inflammation, supplement niacinamide for energy, and avoid multivitamins with iron of PUFAs
Tldr:
eat gud
eat gud
tags: @BlendedBlade🧿 @Travis Bickle @Kamo @Knight @dipenhydramine thats everyone I know sowwy
