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Zinc carnosine and colostrum are an extremely underused combo these days when it comes to preventing damage from NSAIDs (yes, aspirin included).

Yet, it's very effective.

Overtraining ruins your gut way more than you think.

Now most people need to move and train more.
This is undeniable if you look at the data.

What’s also undeniable, though, is that overtraining can ruin your gut even if you’re healthy (let alone overtraining while having some

The effects are well-documented and proven (just search “exercise-induced gastrointestinal (GI) syndrome”).

Now, overtraining disrupts the gut barrier integrity through several interconnected mechanisms.

During intense exercise (with the term intense exercise we usually mean typically ≥60–70% VO₂max) as expected, sympathetic nervous system activation redistributes blood flow away from the splanchnic circulation toward working skeletal muscle and the skin.

*The blood flow can even drop by 50–80% within 10–60 minutes.

This also creates relative ischemia (oxygen and nutrient deprivation) in the intestinal mucosa.

But even when your training ends and blood flow is restored (reperfusion), a secondary wave of damage occurs.

Since as ischemic cells accumulate hypoxanthine, upon reperfusion, xanthine oxidase generates large amounts of reactive oxygen species (ROS).

These ROS oxidize lipids, proteins, and DNA, further damaging epithelial cells and tight-junction (TJ) structures/proteins such as claudin-1.

Then, pro-inflammatory cytokines that rise during hard exercise such as interleukin-1β (IL-1β) and tumor necrosis factor-α (TNF-α), activate myosin light-chain kinase (MLCK) inside the epithelial cell.

MLCK phosphorylates myosin light chain, which causes the actin–myosin ring that surrounds the cell to contract.

This literally pulls the cells apart at the junction, widening the paracellular space.

The process is rapid and reversible obviously, but repeated activation (as in overtraining) keeps the barrier more open for longer periods.

Point being: if you have gut issues, take a damn deload week or even a couple of weeks.

Some basic tools you can consider for this issue specifically are glutamine, aloe vera, zinc carnosine, colostrum and some vitamin C.

Also obviously, never overtrain in a fasted state if you have a gut issue.

fitandball.gumroad.com/l/brain20/v30

Feeling anxiety physically without anxious thoughts for example, can be a common sign of histamine intolerance/MCAS.

While the average person still thinks that histamine is just something related to allergies, let’s not forget that histamine acts as a neurotransmitter in the gs such as arousal, attention, mood, sleep, and motivation.

So when levels build up it can create:

-Restlessness and physical + mental hyperactivity

-Difficulty concentrating, brain fog, inattention

-Irritability, impulsivity, or agitation

-Sleep disturbances (insomnia or poor sleep quality)

-Anxiety or sensory sensitivities

-Hyper arousal

-Racing thoughts, anxiety/panic, or restlessness

-Insomnia or disrupted sleep cycles (common in manic phases)

-Depressive symptoms (fatigue, brain fog, low motivation) during crashes

-Emotional lability or energy fluctuations

Of course, we don’t pull all these out of our asses.

There are reports noting that histamine flares can mimic manic/depressive episodes, and MCAS patients sometimes receive initial bipolar diagnoses.

More:

Chronic stress ruins your gut way more than you think.

You can not recover from a chronic gut issue under extreme stress.

It's like expecting to heal from one while eating ultra-processed foods, binge drinking, smoking etc.

Attention: people who suffer from epilepsy/seizures/migraines and people who have mood disorders and use topiramate off label.

Is seems that topiramate significantly increases Lactobacillus johnsonii in the gut microbiome that is shown to help alleviate anxiety and rs brought on by chronic stress and also protect against stress-induced memory and cognitive impairments.

Also, when Lactobacillus johnsonii was co-administered or elevated, it actively assisted topiramate in reducing seizure susceptibility.

Gut health = mental health.

Lesson in there.

If you travel frequently, you should consider the following supplements because nothing can ruin a trip more than getting gut discomfort or catching some virus:

The first supplement is Saccharomyces boulardii (CNCM I-745) (aka the go-to for traveler’s diarrhea).

This s been extensively studied for 50+ years for its ability to support gut health, particularly in preventing and treating diarrhea caused by antibiotics and infections.

For example, it inhibits chloride secretion and water loss into the gut lumen, counteracting the effects of pathogens like Vibrio cholerae and rotavirus, produces substances that neutralize toxins from harmful bacteria (through enzymes like a 63 kDa alkaline phosphatase and a 54 kDa serine protease) and reduces their ability to attach to gut cells mainly by “trapping” them in the gut lumen.

It also lowers pro-inflammatory molecules, such as IL-8 and TNF-α, while boosting anti-inflammatory signals like IL-10, helps maintain or restore the integrity of tight junctions by inhibiting for example the phosphorylation of myosin light chain, and promotes the recycling of E-cadherin.

Plus it secretes an anti-inflammatory factor (SAIF, <1 kDa) that inhibits pathways like NF-κB, enhances the expression of digestive enzymes such as sucrase and maltase and also enhances IgA production.

It can also be beneficial for IBS-D, some types of SIBO except hydrogen sulfide-dominant and even LPS.

Note: In case you use it and it causes you constipation, use myo-inositol.

The second one is bovine colostrum.

Bovine colostrum is an antibody-rich fluid produced by animal such as cows in the first 24–48 hours after giving birth.

It’s packed with immunoglobulins, growth factors, antimicrobial peptides and essential nutrients.

For example, immunoglobulins such as IgG, IgA and IgM help our bodies neutralize pathogens like Escherichia coli, Clostridium difficile, Shigella, and rotavirus in the gut.

It also contains lactoferrin which is a potent antimicrobial and anti-inflammatory protein.

Growth factors such as IGF-1, TGF-β and EGF also help strengthen TJs and thus reduce intestinal permeability.

The proline-rich polypeptides (PRPs) also serve as immune-modulating compounds and are shown to reduce autoimmune-driven inflammation in conditions like ulcerative colitis (UC).

The third one is a binder.

A binder is a substance that grabs onto toxins in the GI tract, locking them up so they are excreted through stool.

The two that i suggest are either activated charchoal that binds LPS/plenty of bacteria metabolites, aflatoxin B1, ochratoxin A, zearalenone, some pesticides like glyphosate and drugs such as acetaminophen.

OR, in case you are prone to constipation, enterosgel.

This one is not that effective for food poisoning, (it is great for binding endotoxins, uremic toxins and bilirubin), but it will cause far less constipation compared to AC.

The fourth one is glutamine or quercetin.

Glutamine is an abundant amino acid in the human body, playing a pivotal role in numerous physiological processes, from muscle repair to immune function.

For example, it is the preferred energy source for rapidly dividing intestinal epithelial cells, upregulates the expression of TJ proteins like zonula occludens-1 (ZO-1), occludin and claudins, inhibits myosin light chain kinase, supports goblet cells (they produce the protective mucus layer that shields the gut lining), is a precursor to glutathione and enhances IgA production.

Quercetin is a naturally occurring flavonoid found in a variety of plant-based foods, such as onions, apples, berries, grapes, broccoli and green tea.

It inhibits pro-inflammatory pathways, such as nuclear factor-κB (NF-κB) and mitogen-activated protein kinase (MAPK), reducing the production of cytokines like IL-6, IL-8, and TNF-α, enhances the expression and stability of TJ proteins like zonula occludens-1 (ZO-1), occludin, and claudins, inhibits myosin light chain kinase (MLCK) (a protein that disrupts TJs), exhibits some antibacterial, antiviral, and antifungal effects, reducing the growth of pathogens like Escherichia coli, Clostridium difficile and Helicobacter pylori and it also might be more effective that colostrum when it comes to protecting us against exercise-induced gut permeability.

The fourth one is glutamine.

The fifth one is blackseed oil.

First and foremost, the primary active compounds in black seed oil are:
-Thymoquinone (TQ) (main one)
-Thymol
-Carvacrol
-p-Cymene
-Sterols
-Alkaloids
-Nigellone (Thymohydroquinone)
First, we have thymoquinone, which is a monoterpene quinone and the primary bioactive compound in black seed oil.

Its quinone structure (a monoterpene with a p-benzoquinone core) allows it to interact with nucleophilic sites in proteins, enzymes and DNA while its lipophilicity enhances cellular uptake, particularly in lipid-rich environments like cell membranes and the brain.

For example, it:
-Neutralizes free radicals such as superoxide and hydroxyl radicals. This simple act leads to the prevention of oxidative damage to DNA, proteins, and lipids.

-Activates the Nrf2 pathway, which induces expression of antioxidant enzymes like superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx).

This results in reduced lipid peroxidation for example or enhancing antioxidant defenses in hepatocytes.

-Reduces the production of pro-inflammatory cytokines such as IL-1β, IL-6 and TNF-α by inhibiting their gene expression.

-Downregulates vascular endothelial growth factor (VEGF).

-Blocks cyclooxygenase (COX) and lipoxygenase (LOX), enzymes responsible for producing inflammatory mediators like prostaglandins and leukotrienes.

-Suppresses the nuclear factor-kappa B (NF-κB) pathway, a key regulator of inflammation, by preventing its activation and translocation to the nucleus, reducing inflammatory gene expression.

-Upregulates pro-apoptotic proteins such as Bax, caspase-3 and caspase-9 while downregulating anti-apoptotic proteins such as Bcl-2, triggering programmed cell death in cancer cells.

-It also inhibits cancer cell proliferation by blocking cell cycle progression by modulating cyclins and cyclin-dependent kinases (CDKs).

-Suppresses the PI3K/Akt pathway, which regulates cell survival, and inhibits NF-κB, reducing tumor growth and metastasis.

-Enhances p53 activity, a tumor suppressor gene, promoting DNA repair or apoptosis in damaged cells.

-Prevents biofilm formation by interfering with microbial adhesion and quorum sensing, critical for pathogen survival.

-Inhibits microbial enzymes essential for metabolism or replication, reducing pathogen viability.

-Is effective against a variety of bacteria such as MRSA, E. coli, fungi such as Candida albicans, viruses such as hepatitis C and parasites such as Plasmodium..

-Modulates lipid metabolism pathways/PPAR-α activation.

-inhibits platelet aggregation, reducing the risk of thrombosis.

-Mitigates oxidative stress in neurons, protecting against damage in Alzheimer’s (beta-amyloid plaques) and Parkinson’s (dopaminergic neuron loss).

-Upregulates brain-derived neurotrophic factor (BDNF), supporting neuronal survival and plasticity.

-Stabilizes neuronal excitability with impacts such as reducing seizure severity in epilepsy.

-Improves glucose metabolism and activates AMP-activated protein kinase (AMPK), enhancing glucose uptake and insulin sensitivity via GLUT4 translocation to cell membranes.

-Reduces hepatic glucose production by inhibiting key enzymes like glucose-6-phosphatase.

-reduces liver inflammation by inhibiting NF-κB and TGF-β, preventing fibrosis.

-Suppresses histamine release, reducing allergic responses in rhinitis and asthma.

-Relaxes bronchial smooth muscles, improving airflow.

-Targets Propionibacterium acnes and other skin pathogens.

-Reduces scalp inflammation and may promote hair follicle activity.

-Boosts T-cell proliferation and natural killer (NK) cell activity.

-TQ reduces excessive cytokine production, preventing overactive immune responses in autoimmune conditions.
Moving on to thymol.

Thymol (2-isopropyl-5-methylphenol) is a monoterpene phenol that:

-Integrates into bacterial and fungal cell membranes(*), increasing permeability, disrupting ion gradients, and causing leakage of cellular contents.

(*) Most effective for staphylococcus aureus, Bacillus subtilis, Candida albicans, and parasites like Leishmania.

-Inhibits microbial enzymes such as ATP synthase and biofilm formation.

-Inhibits quorum sensing.

-Inhibits cyclooxygenase (COX) enzymes, reducing prostaglandin synthesis, which alleviates pain and inflammation in conditions like arthritis or gingivitis.

-Modulates NF-κB, similar to TQ.

-It may suppress neutrophil activation.

-Prevents oxidative damage to lipids, proteins, and DNA.

-It may upregulate enzymes like superoxide dismutase (SOD) or catalase through Nrf2 activation.

-It targets oral pathogens like Streptococcus mutans and Porphyromonas gingivalis, reducing plaque and gingivitis by disrupting their membranes and metabolism.

These two are the most active compounds.

When it comes to the rest we have:
-Carvacrol
Carvacrol (5-isopropyl-2-methylphenol) is a monoterpene phenol that:

-Integrates into bacterial and fungal cell membranes, increasing permeability (mainly inPseudomonas aeruginosa, Salmonella spp., Escherichia coli, and fungi like Candida albicans).

-Disrupts quorum sensing and inhibits biofilm formation, reducing pathogen virulence and resistance, as supported by studies on multidrug-resistant bacteria.

-Inhibits microbial enzymes and metabolic pathways in pathogens, impairing energy production and survival.

-Prevents lipid peroxidation and damage to DNA, proteins, and lipids.

-Suppresses the NF-κB pathway.

-Inhibits cyclooxygenase (COX) enzymes, reducing prostaglandin synthesis.

-It MAY suppress neutrophil activation.

-p-Cymene

This one is a monoterpene hydrocarbon (1-methyl-4-isopropylbenzene) that:

-Increases microbial cell membrane permeability
-It may also inhibit cyclooxygenase (COX) enzymes and pro-inflammatory cytokines (less potently than TQ or carvacrol).
-It may modulate transient receptor potential (TRP) channels, contributing to pain relief.
-It might also have some minor antioxidant effects as well.

-Nigellone (Thymohydroquinone)

This is a dimer of thymoquinone that:

-Relaxes bronchial smooth muscles by inhibiting calcium channels or enhancing cyclic AMP (cAMP) signaling, reducing airway constriction.

-Inhibits histamine release from mast cells.

-Scavenges ROS and upregulates antioxidant enzymes.

That was it.

Now if you can only pick/carry 3 supplements with you i suggest them being S. boulardii, blackseed oil and activated charcoal.

That’s all.

More: fitandball.gumroad.com/l/brain20/v30

Probiotics/prebiotics can be wonderful tools for recovering from gut health issues, but not when you use the wrong ones.

Let's say that you have SIBO for example (any type).

Some studies have found a direct link between SIBO patients taking traditional probiotics, elevated vere brain fog.

When these patients stopped probiotics and took targeted antibiotics, their brain fog and D-lactate levels cleared.

This is what happens when you use the wrong strains like Lactobacillus acidophilus or Lactobacillus casei that possess the D-lactate dehydrogenase enzyme.

So of course, in a SIBO patient, these bacteria will colonize the small intestine and directly ferment dietary carbohydrates into D-lactate.

On the other hand, Bifidobacterium species like Bifidobacterium infantis or Bifidobacterium breve, produce L-lactate and acetate(*), which help acidify the environment just enough to inhibit D-lactate producers without causing D-lactic acidosis.

(*)Bifidobacteria are heterofermenters that preferentially utilize the fructose-6-phosphate phosphoketolase pathway.

Also remember this obvious and simple fact: the gut is not uniform.

The gastrointestinal tract operates on two major gradients: biomass density and oxygen availability.

Different sections have very different microbial environments, and many probiotic strains show preferences for specific regions.

Most Bifidobacterium species and many Faecalibacterium, Roseburia and Akkermansia for example prefer the colon while certain Lactobacillus species such as L. reuteri, L. rhamnosus, L. plantarum, L. acidophilus prefer the small intestine.

Think about it.

The small intestine is designed for rapid transit, enzymatic digestion, and nutrient absorption.

This is why it has a high flow rate, relatively high oxygen levels, and high bile acid concentrations.

This is why native Lactobacillus species (like L. reuteri and L. rhamnosus) survive here (they evolved to tolerate bile and adhere to the small bowel mucosa).

On the other hand, the colon is a slow-moving, completely anaerobic (oxygen-free) fermentation vat.

So of course strict anaerobes like Bifidobacterium, will be found there (since they degrade complex, indigestible fibers that survived the small intestine).

Read this to get a basic understanding of the framework:
healthlibrary.substack.com/p/small-intest…

Trauma doesn't only impact your mental state.

It also has powerful, long-term effects on your physical state, leading to a higher risk of:

-Type 2 diabetes
-Autoimmune conditions
-Obesity
-Ischemic heart disease
-Cancers
-Premature mortality
-Gut issues

and much more.
mean that these problems can’t be overcome.

Here are a few things worth knowing.
Thread🧵

Overall, the good news are that the brain remains plastic throughout life and the right interventions/tools can:

-Rewire neural pathways.
-Rebalance hormones and the nervous system.
-Improve gut health and reduce inflammation.
-Build new, healthier relational patterns.
ronment + the right tools can undo a great part of the damage that came from a negative one both when it comes to the mind and the body.

And if you liked this thread and learned something from it, make sure to leave a like/RT.

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