Dan Netti
@DanNetti
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I help individuals heal through gut health and integrative nutrition | Functional Medicine health coach certified in the use of medicinal plants |
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Joined February 2011
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Ever been told to get more sleep and you'll feel better?
It's true! However the quality of that sleep is extremely important.
4 quick tips you can do TONIGHT for better sleep.
Follow the thread below🧵
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@LoriShemek
Chronic inflammation at the cellular level is the root cause of almost every disease. Finding ways to reduce this inflammation with nutrition, high quality sleep, less stress, etc… is the key to living the longest with the least amount of dis-ease!
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@LoriShemek
Alzheimer’s is a terrible disease that can be prevented!
It’s easy to leave things up to chance when you don’t have a specific cause, but by optimizing your health you can drastically reduce those risks of getting dementia. It’s not just genetics.
Another cool study about the
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@LoriShemek
Magnesium is involved in over 300 enzymatic reactions in our bodies - which means it’s absolutely essential for maintaining life!
Unfortunately most people don’t get enough in their diet which is where supplements are a great option.
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@LoriShemek
Great news! Modern medicine has been absolutely life changing in those who have cancer.
Just remember that the best way to “cure” cancer is prevention through nutrition.
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@LoriShemek
Great list of advice Lori - magnesium is plays an integral role in over 3,000 enzymatic reactions in the body.
It’s not only helpful but essential for reaching optimal health.
I love that you added self care in here because our mental state isn’t talked about enough. Self
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Ever feel bogged down in the afternoon?
Instead of reaching for that cup of coffee, be proactive first thing when you wake up.
Consuming 16oz of water after waking up
- Rehydrates the body
- Boosts metabolism
- Kickstarts your brain activity
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@LoriShemek
Movement and balance is a great way to increase your health!
I love adding the one legged balance stance to my daily routines, like brushing my teeth! Standing one legged while doing a daily activity is a great first step.
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@LoriShemek
This is staggering. Really highlights the importance of eating whole foods.
High levels of antioxidants allow your body to remove the free radicals that cause oxidative damage!
Increasing your intake of fruits and vegetables is a great place to start.
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@LoriShemek
Magnesium is absolutely critical for reaching optimal health! It’s also great for improving sleep quality.
Another huge benefit of magnesium is its ability to increase Vitamin D and calcium absorption. This is especially helpful during the winter months for seasonal depression.
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@LoriShemek
Moving your body throughout the day is one of the biggest ways to increase your healthspan (how long you live while being healthy).
One thing to remember is that this doesn’t have to mean going to the gym. Simply going for long walks each day is enough to reap the benefits!
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@LoriShemek
Great caveat at the end about refrigerated pickles vs shelf stable.
Consuming fermented foods is quite possibly one of the best things you can do your overall health!
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Every meal you eat your body is either using it to build you up, or fighting it as it tears you down.
Start looking at every meal as either a building block or a flame. Food can be medicine or the reason for medicine.
Choose wisely.
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@LoriShemek
Great list Lori - with all of these opt for the high quality versions!
- Single origin extra virgin olive oil
- Organic tea with no added flavors
- High percentage dark chocolate
- Black coffee with no sugar or sweeteners
- Organic cage free eggs
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@LoriShemek
Thanks Lori!
Obviously this article below is from a plant-based source but it’s an interesting read about choline in animal food vs plant based!
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@LoriShemek
Absolutely fascinating discoveries! We’re finding the oral microbiome is a close second to the gut microbiome in terms of the correlations to the rest of the body.
Solutions?
⭐️ Eat real whole foods
⭐️ Drink high quality mineral water
⭐️ Avoid chemical toothpaste
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@LoriShemek
Great insights Lori!
Simple way to increase your natural secretion of melatonin? Use blue light blocking glasses before bed.
Simple hack! Basically when light enters our eyes, a signal is sent to the brain telling it to not create melatonin because it's daylight. By blocking
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@LoriShemek
Sulforaphanes are extremely powerful phytonutrients! They aid in reducing inflammation and even act as a natural detox for the body.
The best news is that this compound is abundant in tons of cruciferous vegetables like kale, Brussels sprouts and cauliflower as well.
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@LoriShemek
This is a big one Lori - especially when it comes to preventing and reversing chronic disease.
We can eat as clean as we want but if we’re stressed and full of anxiety we’re severely harming ourselves.
High quality sleep is a great place to start, and then genuinely
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@LoriShemek
Totally agree Lori - fermented foods are one of the best ways to boost productivity in your gut microbiome.
Some of my favorites are homemade kombucha, kefir, and even a daily spoonful of apple cider vinegar which has some incredible benefits for overall health.
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@LoriShemek
Highly inflammatory too! Always opt for high quality, single origin extra virgin olive oil.
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@LoriShemek
Avocados are an incredible superfood to add to your diet.
They’re loaded with healthy fats, fiber, and anti-inflammatory compounds like carotenoids, phenolic acid, and vitamin C.
They not only keep you full longer, but they’re a powerful component in fighting chronic disease!
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@LoriShemek
Great advice Lori!
Movement is so important to reduce inflammation throughout the body, increase blood flow, and aid in overall digestion.
I much rather have my clients move a bunch throughout the day, than to sit sedentary all day but go to the gym at night.
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@LoriShemek
Broccoli sprouts are a superfood no doubt! I love using a mix of sprouts to increase my nutrition consumption in both salads or sandwiches.
It’s crazy how often we overlook something as simple as the sprouts of many vegetables.
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@LoriShemek
Such a powerful post Lori! We often forget that spices are concentrated forms of high quality food.
One simple way to increase your spice consumption is to add a dash of cinnamon in your coffee grounds!
Cinnamon has been shown to be an anti-inflammatory, antibacterial, and
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@LoriShemek
Stretching is a very underrated form of exercise! It helps increase blood flow which leads to reduced inflammation throughout the body.
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@LoriShemek
Really interesting data Lori - thanks for sharing!
Some great plant based sources of natural Glycine and NAC are legumes - they’re a real powerhouse when it comes to nutrient density.
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@LoriShemek
This idea is the whole premise of being proactive with integrative and preventative medicine.
Don’t wait for something to happen. Being healthy is a lifestyle that’s meant to last a lifetime.
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@LoriShemek
This is huge Lori - vitamins play a really vital role in todays society. In an ideal world we get all of our vitamins from the food we consume but with the mineral depletion in soil and the lack of variety in most individuals diets we’re lacking in a lot of these areas!
We
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@LoriShemek
Choline is essential for regulating memory, mood, and even muscle control. It’s the main component of the construction of our cell membranes!
As a plant based guru some great non animal sources or choline are tofu, most cruciferous vegetables like broccoli, and whole grains!
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@LoriShemek
This is a really solid piece of advice to optimize your health and reverse chronic disease - backed up by high quality science as always from Lori!
However when talking about avoiding sugar, we’re not talking about natural sugar in fruit. Don’t stop eating fruit!
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@LoriShemek
Adding healthy fats is a great way to feel fuller for longer!
Starting the day with avocados is a great way to reduce brain fog, increase energy, and kick start your metabolism.
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Want to reach optimal health and longevity?
Starting today here’s 5 tips to change your life:
1️⃣ Get high quality sleep
2️⃣ Drink more water
3️⃣ Eat real whole plant based foods
4️⃣ Avoid processed food
5️⃣ Have high quality relationships
Bonus tip: move as much as possible
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@LoriShemek
Couldn’t have said this better Lori! Walking after meals is one of the greatest health benefits you can do for yourself.
In addition to your list it also has a great boost in mental health by releasing serotonins and endorphins to the brain by increasing blood flow and oxygen.
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@LoriShemek
Great caveat at the end addressing using your own body weight!
So often we think working out and strength training has to involve heavy lifting, but it doesn’t! Many forms of yoga and movement/balance exercises are some of the best ways to increase your overall health.
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@LoriShemek
Really interesting data Lori! It’s fascinating when we look closer at food interactions and how some benefit each other and some can degrade each other.
My favorite is curcumin in turmeric and the bioavailability increase when adding piperine from black pepper!
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@LoriShemek
Coffee has some amazing benefits - but when and how you drink the coffee is what really matters.
1️⃣ Don’t drink it right when you wake up - consume water first and give it half an hour.
2️⃣ Drink it black with no sugar
3️⃣ Don’t drink it after noon as the caffeine affects sleep
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@LoriShemek
Kiwis are incredible sources of fiber when consuming the skin!
Another great aspect is their natural melatonin which helps with sleep quality when consumed in the evenings.
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Evening encouragement:
- Drink more water
- Love more people
- Smile more often
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@LoriShemek
Really interesting piece of data Lori!
It all comes down to our microbiome - and the more we study the more we realize it’s not just the gut microbiome but now even our oral microbiome.
Bacteria is more powerful than we ever thought.
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@LoriShemek
Great recommendation Lori!
Sometimes there’s also simple solutions that you can do to decrease acid reflux:
- Reduce or cut out coffee, tomatoes and spicy food
- Sleep with the head of your bed at an incline
- Lossen some of the clothes around your stomach and waste
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@LoriShemek
This is a pretty amazing discovery and connection - just shows how holistic our health really is.
One of my favorite herbs to use for oral health is Neem. It’s an extremely powerful antibacterial, helps prevent plaque buildup in your mouth, and helps reduce inflammation.
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@LoriShemek
Great insights Lori!
Another great plant based option of vitamin K2 is sauerkraut! Fermented cabbage packs a powerful punch for the gut microbiome as well - increasing diversity while healing your gut lining.
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@LoriShemek
Great advice Lori!
CoQ10 is essential for neutralizing free radicals and can even help prevent the damage they cause.
Supplements should always be the second option to our diet, but if you aren’t consuming enough food high in CoQ10 then supplements are the way to go!
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@LoriShemek
Can’t stress this enough how powerful extra virgin olive oil is as a superfood.
It’s loaded with healthy fats, antioxidants and rich polyphenols.
Never settle for anything but the best though - always look for SINGLE ORIGIN to ensure a high quality oil
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Healing your gut microbiome is the magic pill we’ve always wanted.
5 tips to improve gut health
1️⃣ Avoid processed food
2️⃣ Eat a variety of fruits and vegetables
3️⃣ Eat fermented foods
4️⃣ Get high quality sleep
5️⃣ Reduce stress
Bonus tip: drink more water
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@LoriShemek
This is so critically important for more than just Alzheimer’s.
High quality sleep is essential to help the body rebuild and heal from the day!
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@LoriShemek
Spot on Lori - and making sure to get adequate amounts of these micronutrients is extremely important for reaching optimal health.
We often just focus on the macros (fats, carbohydrates, protein) but we can’t forget about the vitamins and minerals!
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🚨 Slow down on antibiotics 🚨
Antibiotics have their place in medicine, but that doesn’t mean they also don’t cause harm.
Studies have shown that there is an increased risk of diabetes with increased antibiotic exposure - so be careful when the doctor prescribes you more
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@LoriShemek
Love apple cider vinegar! Consuming ACV diluted in some water before pasta is a great way to avoid that “pasta crash” later on.
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@LoriShemek
Omega 3 can be hard to find if you’re not eating meat - however the best sources for anyone are from seaweed, nori, spirulina, and chlorella as they are one of the few plant based sources that contain both DHA and EPA.
Where do we think the fish get it from? Plants!
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@LoriShemek
@PeterAttiaMD
Great insights Lori - we have to be careful with animal studies and correlating them to humans.
Mice and rats metabolize macro and micronutrients differently than humans do, and we can’t just make broad generalizations based off those studies.
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@LoriShemek
Apigenin is a powerful flavonoid that can help reduce anxiety, boost the immune system, and be a preventive treatment for Alzheimer’s.
Best food sources:
- Parsley (dried or fresh)
- Chamomile
- Oregano
- Celery
- Spinach
Eat your greens and add your spices!
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@ChrisPalmerMD
Such a sad reality in today society. My goal as a health coach is to provide high quality education to people who feel hopeless and lost in their journeys.
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What if we prescribed food as medicine?
Think about how much a difference it would make in our healthcare system.
Joint pain? Curcumin
Can’t sleep? Magnesium or Melatonin
Mental Health? Ashwaganda or Kava
Brain fog? Lions Mane mushrooms
Gut issues? Sauerkraut or Apple
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Striving for that high quality sleep but can’t seem to get there?
1️⃣ Stop eating 2-3 hours before bed
2️⃣ Avoid alcohol
3️⃣ Wear blue light blocking glasses 2 hours before bed
4️⃣ Move during the day
5️⃣ Sleep in a dark room or wear an eye mask
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@LoriShemek
Matcha is a great source of natural energy! Because of the L-Theanine in matcha our bodies absorb the caffeine more slowly which keeps the crash at bay later on.
However I’d suggest not drinking it on an empty stomach as it can cause some discomfort.
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@LoriShemek
Great insight on one of the many health benefits of tea!
The best thing you can do for your health is to start your day with 1-2 glasses of water and THEN consume the tea after.
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What’s the best oil?
There’s a ton of different oils on the market, and almost everything packaged contains processed and refined oils that are highly inflammatory.
Single origin EXTRA VIRGIN OLIVE OIL is loaded with healthy fats and antioxidants that your body craves.
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@DrKristieLeong
What we eat definitely matters! The unfortunate part is there’s a large number of doctors out there telling their patients not to worry about diet and just to take pills.
We need to emphasize the importance of health coaches and nutrition/lifestyle experts.
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@LoriShemek
100% Lori - great addition! Gene expression is rarely ever talked about but plays a huge role in if we develop a disease or not.
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Want to know the key to sustainable health?
Start small.
Get back the the basics.
Don’t give up.
Happy Sunday everyone! You got this.
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Lacking self control when it comes to eating junk food doesn’t make you weak - it makes you normal.
Keeping processed junk foods out of your house is the
#1
way to not eat these things.
Stock up on healthy whole foods like fruits and vegetables, nuts and seeds, and whole
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Evening encouragement:
Finding a supportive group of people is one of the most critical aspects of your health.
This weekend I challenge you to:
- Reach out to someone you haven’t talked to in a while
- Forgive those who’ve hurt you
- Love those around you
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@savannahvicario
100% agree with this Savannah! Reaching optimal health is a combination of lifestyle, diet, and environmental factors.
Any of these 3 being off can have huge a huge impact on our mental state.
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🦠 Your gut microbiome has a direct correlation to your health 🦠
Ever heard the saying “you are what you eat”? It couldn’t be more accurate.
What you eat has a direct impact on your gut microbiome, and your gut microbiome has a direct correlation to your cellular
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@LoriShemek
Great tip Lori! Broccoli is definitely a “superfood” in my book.
Thanks for sharing this simple hack to get more out of what we eat!
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@LoriShemek
Walking is one of the best things you can do for your health - especially after a meal!
Walking after eating aids in digestion, lowers blood sugar, lowers blood pressure, and reduces stress by activating your positive hormones like oxytocin and endorphins while lowering
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Nothing beats some high quality sauerkraut!
- Loaded with healthy probiotics
- Rich source of Vitamin C
- Rich in fiber
- Boosts brain health
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@LoriShemek
Peanuts are a powerhouse of a nut! The one issue is that the mass produced peanut butter has very few peanuts and is loaded with oils and sugar.
I’d always opt for locally ground, no salt added peanut butter with just peanuts!
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Every meal you eat your body is either using it to build you up, or fighting it as it tears you down.
Start looking at every meal as either a building block or a flame. Food can be medicine or the reason for medicine.
Choose wisely.
0
1
12
Healing your gut microbiome is the magic pill you’ve been waiting for.
5 tips to improve gut health
1️⃣ Avoid processed food
2️⃣ Eat a variety of fruits and vegetables
3️⃣ Eat fermented foods
4️⃣ Get high quality sleep
5️⃣ Reduce stress
Bonus tip: drink more water
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@LoriShemek
Such an incredible discovery that we’ve lost sight of over the last century.
Healthy gut = healthy human
It’s clear throughout history that some of the longest lived peoples consume fermented foods and less processed gut inflammatory foods.
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Are you ready to move more this summer?
Movement is a key component of optimizing your health - and the best types of movements are those you don’t have to think about.
- gardening
- going for a walk
- playing with children
- cleaning the house
- folding laundry
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You are what you eat - genuinely.
Your gut is the most important aspect of your health - it has connections to every organ and function of you body
Feeding your gut GOOD bacteria instead of processed food could change your life.
Eat high quality whole foods.
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Let’s get back to the basics.
• High quality water 💧
• High quality sleep 🛌
• High quality relationships ❤️
• High quality food 🥗
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@LoriShemek
Our olfactory senses play a huge role into food consumption as well - making it a really important aspect of our diet!
On the flip side we need to be careful with what fragrance we use, as perfumes contain toxic chemicals, and even most candles produce carcinogenic air particle
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2) Stop eating 2 hours before bed.
Eating before bed means your body is too busy trying to breakdown all the calories you just consumed. By giving your body a break from food while you sleep you're concentrating all that energy on recovering from being awake.
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@LoriShemek
Spot on Lori!
The gut has connections to every aspect of our health: gut-brain axis, gut-skin axis, etc.
Our diet has the biggest impact on the gut function, so avoiding processed foods and consumed whole foods can make the biggest difference in optimal health.
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@LoriShemek
Shocking the benefits water has right? It seems so simple yet is the backbone of life!
While drinking more water make sure to avoid ultra-processed foods that feed the inflammation. Don’t make your body work harder to clear the inflammation.
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@DrKristieLeong
A handful of mixed raw nuts are one of the healthiest habits you can do everyday for your health!
Just make sure when consuming peanut butter that it’s just nuts and no salt or sugars added.
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@LoriShemek
Oral health is so so so critical as it’s connected directly to our gut microbiome - and fluoride has been shown to be toxic to both!
Thanks for sharing Lori!
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Evening Encouragement:
Be you.
In a world full of snickers, be a whatchamacallit.
Don’t let the world tell you that you aren’t enough - because you are enough.
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@LoriShemek
Olive oil is loaded with healthy fats and is a great source of antioxidants.
Always opt for single origin, extra virgin olive oil.
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@LoriShemek
Great information Lori!
Tea is one of the greatest beverages of all time - but how we consume that tea makes a BIG difference.
Loose leaf is always best, as a lot of tea bags can contain heavy metals and micro plastics. Also adding a small amount of honey helps boost the
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Evening encouragement:
It’s a fresh start to the new week - don’t let it go to waste.
Start today and make one small change at a time.
We’re in this together.
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@LoriShemek
Sulforaphanes are extremely potent antioxidants that cancel our free radicals. These free radicals are molecules that damage your cells and weaken their structure.
Sulforaphanes also reduces inflammation by neutralizing toxins in the body!
Eating a whole food plant based diet
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@LoriShemek
Super exciting!
The more we discover about neurological diseases the more we’re finding how important the connection with the gut is.
Gut health is the
#1
thing I fix with my clients before anything else - it all starts with the gut.
We really are what we eat.
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@FitFounder
And don’t forget to walk as much as possible! Walking helps increase blood flow, reduce inflammation, and boosts your metabolism.
Nothing beats a good walk after dinner with a high quality partner or friend.
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@DrFarazHarsini
Alcohol under any circumstance is NEVER good for us.
Alcohol destroys your liver, damages your DNA, and increases your risk for an array of chronic diseases.
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⭐️ Master the mundane ⭐️
What do I mean by that?
Become really good at the simple things, like drinking water, walking/moving throughout the day, and getting high quality sleep.
So often we forget about the basics and jump straight to pills and medicine to heal us.
Food
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What does optimal health look like?
It’s simple.
- Having energy throughout the day
- Mentally feeling clear and free
- Getting high quality sleep
- High quality relationships
- Void of chronic disease
- Eating clean whole foods
All of this can be yours - start small.
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@LoriShemek
Love this list Lori - especially the spices which are rarely talked about!
Promoting an antioxidant rich diet and decreasing the amount of processed junk food is the key. Just adding antioxidants and still maintaining a diet full of junk food is counterproductive.
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🍓Why YOU should be eating more strawberries this summer 🍓
They contain a natural chemical called ellagic acid that helps fight cancer, boost your metabolism, and increases cognitive function!
Organic vs non-organic:
Studies have shown that the organic plant actually has a
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@LoriShemek
Simple sugars are the ones at fault!
Complex carbohydrates like fruit are in a different category - don’t stop eating fruit.
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Healing your gut microbiome is the magic pill you’ve been waiting for.
5 tips to improve gut health
1️⃣ Avoid processed food
2️⃣ Eat a variety of fruits and vegetables
3️⃣ Eat fermented foods
4️⃣ Get high quality sleep
5️⃣ Reduce stress
Bonus tip: drink more water
3
0
10
🧠Why is the gut so important for brain health? 🧠
The gut microbiome produces a vast amount of neurotransmitters, one of them being serotonin - also called the happiness chemical.
A neurotransmitter is essentially a molecule that helps a neuron (brain cells) speak to each
1
0
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💧Wake up with water 💧
Consuming water first thing in the morning BEFORE your coffee or breakfast is a huge “health hack”
Water after waking:
1) Hydrates your cells
2) Kickstarts your metabolism
3) Decreases inflammation
4) Balances your lymphatic system
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