Chris Masterjohn, PhD
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Nutrition science education and independent COVID analysis. Free speech, bodily autonomy, and medical freedom.
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Channel Posts
The simplest and funnest way to find deficiencies in your training program?
Each year, pick one of these that youâve never done before:
1) A new dance
2) A new martial art
3) A new team sport
Do at least ten sessions that are either group (good enough) or private (best) lessons where you get a chance to get feedback on what youâre doing wrong, or where the sport has enough stakes attached for the game itself to give you that feedback.
Love it?
Awesome. Keep at it and master it.
Didnât love it enough to keep at it?
Reflect on what you were bad at and why.
Figure out how to train the simplest element that captures that deficiency and incorporate it either into your daily morning routine or into your once-a-week exercise rotation.
| 2 | âRehabâ for life.
And fix your training program.
If the injury was substantial enough to permanently remodel tissue (stretching ligaments or tearing something that needs to be reattached) the need to rehab is quasi-permanent.
But ârehabbingâ is often just doing exercises you should do anyway with greater and more intentional focus.
For example my left shoulder dislocated four times and had one operation when I was in my teens and early 20s.
If it ever hurts itâs because I wasnât doing enough to strengthen itâs ability to bear load in various positions and directions while being kept flush to my body.
Every few years Iâve developed pain in my shoulder that occurs during irregular protraction and it disappears after a few days or a week or two of banded protraction exercises.
Recently I was doing some exercises that were very heavy on external rotation and lateral pulling without proportional counterbalancing of internal rotation and lateral squeezing, and it destabilized my shoulder allowing me to feel pain in a wide variety of positions.
I experimented with exercises and the simplest way to correct it was to do cable or banded internal rotation.
None of these problems ever happen to my right shoulder.
They only happen to my left shoulder, which is not held in place effectively by my stretched ligaments, requiring more work of my muscles to coordinate it, especially in keeping it close to my body.
This also manifests as a defective frontal lat display, even when I have zero pain.
Pictures had made me think my left lat is smaller than my right. But I disproved this taking a picture of my lat spread from the back with a measuring tape. In fact it is just that my protraction on my left side is not strong enough to compensate for my stretched ligaments which manifests as a weaker frontal lat display.
The work I need to do to rehab, though, is a result of an imbalanced program.
Protraction should be abundant. An easy way to get it in is to do gymnastic pushups instead of regular pushups.
If you do the full range of things you should be able to do with your shoulder, you will get plenty of work of the internal rotators that keep it flush to the body. That means having them not just push weight in front of you or on top of you but also be moving loads where the resistance is outside your body and moving into or across it.
If you introduce an exercise that moves your body in one way you should counterbalance it with an exercise that moves it the opposite way, unless you are introducing a temporary and strategic asymmetry.
So, on the one hand, your need to rehab could be forever.
On the other hand, rehabbing it is just compensating for the deficiencies of your program.
In fact, you probably got injured because of the deficiencies of your training in the first place.
For example, I had biases in my falling that made me spiral forward from left to right, plunging my left shoulder into the ground.
I should have trained how to fall, and I should have found and corrected that asymmetry.
I do both now, but I can still subtly feel that same asymmetry:
When I was 14 it made me spiral forward across my body to the right, plunging my left shoulder into the ground.
Now what I feel is that when I do forward and backward rolls, the backward roll over my left shoulder, which takes my right side backwards across my body, feels hard to coordinate compared to the other three rolls.
The asymmetry formerly forced me forward to the right. Now it subtly restrains me from gracefully rolling backward to the left.
I was injured in the first place because I didnât find and train out my asymmetries.
The injuries have created a lifelong vulnerability of shoulder pain in response to far less glaring deficiencies in my training program.
But if I train right, I have no pain. And I donât need to rehab because proper training is always rehabbing everything. | 92 |
| 3 | Bananas are a fantastic source of vitamin B6.
B6 is needed for mental health, enabling calmness instead of irritability, happiness instead of depression, low anxiety and good sleep.
B6 is needed to strengthen your mucosal and skin barriers, preventing redness, itching, and candida and yeast infections.
B6 is needed for beautiful skin, hair, and nails.
Most B6 in most plant foods is bound to sugars in bonds that you canât digest.
Animal foods are much better sources of B6 than plants but cooking them causes the B6 to get stuck to the protein in bonds that you cannot digest, docking them by 40%.
Bananas have neither problem: very little of their B6 is bound to sugars and nearly everyone always eats them raw.
Blueberries are a great source of manganese, but people eating plant-heavy diets donât need more manganese and many of them are veering into the mildly toxic range.
Bananas and blueberries are both good sources of potassium but to get enough potassium you need to focus on heavy volume of potassium-rich foods, not selection of one serving of a superfood.
If you are heavily plant-based and drinking a lot of smoothies you should add banana to them.
If you are forced to choose between bananas and blueberries in this context, choose bananas.
However, consider eating a rare steak.
And if you only eat rare steak, you are probably deficient in manganese. Consider some blueberries. | 311 |
| 4 | Natural Alternatives to Benzodiazepines
Part 2 of 4 of the Benzodiazepine Series
Benzodiazepines are marketed (informally) as âpsych medsâ as if they primarily act on anxiety and stimulation circuits in the brain, but there is no such thing as a âpsych medâ because there are no targets that are only found in the brain and because there are no drugs that when taken orally primarily go to the brain.
They have the highest relative uptake into the adrenal gland and they have the highest absolute uptake into muscle and fat.
They probably act on GABA receptors found widely outside of the nervous system. While they are not active on the unique GABA receptors in the liver, they are probably active at GABA receptors on the lungs, kidneys, immune cells, reproductive organs, and pancreas.
GABA itself regulates mitochondrial metabolism indirectly, but benzodiazepines have two independent mitochondrial targets that lie directly in the mitochondrial membrane and are unrelated to their actions on GABA receptors.
There is no evidence that benzos are more powerful regulators of GABA metabolism than of mitochondrial metabolism. In fact, their solubility in fat and cell membranes might make them much more efficient at accessing their mitochondrial targets than at accessing GABA receptors.
Like SSRIs, benzos are whole-body mitochondrial drugs.
As with SSRIs, benzos are playing with mitochondrial fire.
People who use benzos have 60% greater mortality per unit time than people who donât, but people who quit them have 60% greater mortality per unit time than people who stay on them. We cannot say whether these trends represent causation. However, they raise the possibility that benzo use puts one between a rock and a hard place and emphasize that the safest position is gained by never using them in the first place if their use can be safely avoided.
This article covers alternatives to benzos following the hierarchy derived from The Five Laws of Mitochondrial Health.
This is not an article about how to treat anxiety, insomnia, seizures, spasms, alcohol withdrawal, and related forms of overstimulation without benzos. This is because each of these problems is far broader than activating GABA receptors.
This is, instead, an article on how to do what benzos do using food-first strategies that are do not pose the same tradeoffs and risks as drugs.
Strategies are included for one or both of two reasons: either they have clear evidence of increasing GABA or GABA activity and also have evidence of clinical benefit in humans; or they have head-to-head comparisons with benzodiazepines against some clinical endpoint suggesting comparability or non-inferiority.
These strategies can be a component to healthfully handling anxiety, insomnia, seizures, spasms, alcohol withdrawal, and related forms of overstimulation, but not the whole approach to any of them.
Read the article here:
https://chrismasterjohnphd.substack.com/p/natural-alternatives-to-benzodiazepines | 446 |
| 5 |  TOMORROW!
If you live in Kentucky, vote for this guy.
If you know someone in Kentucky, tell them to go vote.
If you donât, donate to his campaign.
Massie is the only good person in the House.
Contrary to the view that heâs an obstructionist who gets nothing done, he successfully campaigned against the BBB getting a 10-year override on the ability of states to regulate AI, which directly protects your ability to locally keep them out of your own back yard or prevent them from starving you of electricity.
His PRIME Act helped keep small innovative farms alive by taking away USDA from being too high a barrier to entry and keeping health inspections local for people who sell locally.
Massie was instrumental in getting the Epstein files released.
The Epstein billionaires are trying to flush out their last principled critic.
Donât let them.
Photo of me and him is from October 26, 2024 at the Weston A Price Conference where he was giving the keynote address. | 365 |
| 6 | NEW Study: Fetuses with prenatal SSRI exposure have brain & placental alterations seen on in utero MRI (PMID: 42106476).
No one will EVER make sense of this until they realize thatÂ
1) THE role of serotonin is to adjust ALL mitochondria to situations of absolute or relative hypoxia both inside the body and throughout every tissue of the body.
2) SSRIs block half of this because it requires both extracellular and mitochondrial serotonin receptors and serotonin entry into the mitochondria and SSRIs prevent serotonin from entering the cell and then into the mitochondria.
3) The placenta has the HIGHEST expression of the serotonin transporter.
4) In pregnant women THE GREATEST effect of SSRIs is to deprive the fetus of placentral serotonin transport.
5) This is because until the baby is born it is in a CONSTANT STATE OF HYPOXIA not because of absolute deprivation of oxygen but because its source of oxygen is not its lungs and therefore its oxygen delivery has to be completely rewired until this is suddenly reversed the second it is born.
andÂ
6) SSRIs are therefore drugs that induce mitochondrial dysfunction in babies. | 836 |
