Phoenix Fitness

KITCHEN COMBOS THAT DO THE JOB PILLS GET PAID FOR

01. Turmeric + black pepper → inflammation actually absorbs

02. Garlic + cloves → infections and cholesterol

03. Beet + ginger → liver and circulation

04. Cinnamon + honey → the 3 PM crash

05. Lemon + olive oil → bile starts moving

06. Ginger + salt before the last meal → gallbladder empties

07. Fennel after food → the bloat stops pretending it’s fat

FOOD IS MEDICINE HERE WHAT HEALS WHAT

• Blueberries are good for the Brain.
• Salmon is good for the Heart.
• Walnuts are good for the Joints.
• Beets are good for the Blood.
• Turmeric is good for the Liver.
• Yogurt is good for the Gut.
• Pumpkin Seeds are good for the Prostate.
• Sweet Potatoes are good for the Eyes.
• Almonds are good for the Bones.
• Garlic is good for the Immune System.
• Spinach is good for the Blood Pressure.
• Ginger is good for Digestion.
• Chia Seeds are good for the Skin.
• Broccoli is good for Detoxification.
• Avocado is good for the Hormones.

FIX YOUR HORMONES CHEAT SHEET:

High Cortisol:

Ashwagandha, Holy Basil, Schisandra, Magnesium Glycinate, Phosphatidylserine, Lemon Balm, reduce caffeine or use everyday dose with adaptogens.

Low Cortisol:

Vitamin C, B5, Licorice Root (AM) — not with history of high blood pressure, adrenal cocktails, sunlight exposure, gentle exercise, adrenal glandulars.

Insulin Resistance:

Berberine, Inositol, Cinnamon, Trace Mineral Complex, Magnesium, high-protein breakfast, strength training.

High Prolactin:

Vitamin B6 (P5P), Chaste Tree (Vitex), Vitamin E, stress reduction, thyroid support/check full thyroid panel.

Low Estrogen:

Flaxseed, Shatavari, Schisandra, Maca, Omega-3s, strength training, adrenal glandulars.

Low DHEA:

Rhodiola, Ashwagandha, healthy fats, strength training, DHEA (if DHEA-S is low), adrenal glandulars.

High Cortisol at Night:

Magnesium Glycinate, Glycine, Tart Cherry, Lemon Balm, Ashwagandha PM, protein snack before bed.

Low Libido:

Maca, Tribulus, Zinc, Omega-3s, stress reduction, support testosterone.

10 Farts Explained !

1. Loud fart – Too much swallowed air

2. Silent but deadly – High sulfur foods

3. Frequent farting – Excess fiber or soda

4. Smelly fart – Eggs, meat, or gut imbalance

5. Morning fart – Overnight gas buildup

6. Painful fart – Constipation or gas trapping

7. Wet fart – Loose stool or infection

8. Noisy rumbling before fart – Gut movement

9. Fart during exercise – Core pressure release

10. Fart after dairy – Lactose intolerance

Best foods for brain health and cognitive function:

- Wild-caught fatty fish (EPA and DHA are the structural fats of brain cell membranes)
- Eggs with the yolk (choline is the direct precursor to acetylcholine, your memory neurotransmitter)
- Wild blueberries (anthocyanins cross the blood-brain barrier and reduce neuroinflammation)
- Walnuts (the highest plant source of omega-3 ALA plus Vitamin E for neuroprotection)
- Beef liver (the richest source of B12 and folate which drive brain methylation)
- Extra virgin olive oil (oleocanthal crosses the blood-brain barrier and reduces amyloid plaques)

What you eat directly determines what your brain has to work with.

1. Cereal — Refined grains + high sugar content
2. Tteok — Glutinous rice as main ingredient, fast digestion and absorption

3. White bread — Refined wheat flour, sharp blood sugar spike
4. Noodles — Refined wheat flour, fast absorption rate

5. White rice — Refined rice, high glycemic index
6. Buckwheat noodles — Medium absorption rate, moderate blood sugar impact

7. Pasta — Made from durum wheat, moderate blood sugar impact
8. Boiled potatoes — High satiety, medium glycemic index

9. Brown rice — Rich in fiber, slow blood sugar rise
10. Barley rice — Rich in fiber, slow blood sugar rise

The 6 supplements I took after years of belly fat, daily hair loss, 3am waking, and a face I no longer recognised.

1. Magnesium glycinate 400mg, every night before bed
2. Ashwagandha KSM-66 600mg, every morning with food
3. Vitamin D3 with K2, with breakfast
4. Omega-3 high EPA 2g, with lunch
5. Zinc 25mg, every night with magnesium
6. Collagen with Vitamin C, every morning

By week 8 I recognised myself again.

Here is exactly what each one was doing:

EAT FOR THAT NATURAL GLOW
1. Papaya for vitamin C
2. Flaxseeds for omega-3s
3. Red bell peppers for vitamin C
4. Pumpkin seeds for zinc
5. Tomatoes for lycopene
6. Kiwi for vitamin C
7. Almonds for vitamin E
8. Broccoli for antioxidants
9. Pomegranate for polyphenols

Sugar in your blood is called diabetes.
Sugar in your brain is called dementia.
Sugar in your teeth is called cavities.
Sugar in your liver is called fatty liver.
Sugar in your cells is oxidative stress.
Sugar on your skin is called aging.

Take this instead;

Watermelon = strong er****on

Pineapples = Good skin

Cucumber = Good liver

Apples = good digestive health

Bananas = improves s*x drive and healthy blood pressure

Oranges = boost the immune system with their high vitamin C content.

Grapes = improves heart health

Strawberries = reduce inflammation and promote skin health.

Coconut = supports brain health and weight management.

Mangoes = contribute to healthy skin and immune function

Avocado = helps lower bad cholesterol and supports heart health

Blueberries = Blueberries improve cognitive function and support heart health

Fruits are better than processed sugars.

Brother,

If you disappeared for 6 months and came back better, this is what that season would contain:

• No p**n.
• No aimless nights.
• Heavy training.
• Simple food.
• Deep work.
• Skill building.
• Aggressive saving.
• Fewer people.
• More walks.
• More silence.
• Early sleep.
• Daily proof that you can keep a promise to yourself.

You do not need 6 months of talk. You need 6 months of evidence.