Biohack with Prewit

27/01/2026

BIOHACKING THE BRAIN

Don’t scroll past this...
If lately you’re forgetting where you kept your keys, searching for your reading glasses, feeling momentarily confused about where you are, where you’re going, or even why you walked into a room - this is not something to ignore.🤯🙂‍↕️

IMPORTANT:

When these small, frequent episodes of forgetfulness are ignored and allowed to continue unchecked, they can gradually progress into serious cognitive decline, including dementia and Alzheimer’s disease.
Early awareness and timely lifestyle correction make a real difference.

This article explains what’s happening and how to reverse course.

YOUR BRAIN IS NOT FIXED. IT IS PROGRAMMABLE.

For decades, we were told a lie:
“Adults cannot grow new brain cells.”
Neuroscience has now proven otherwise.
The adult brain remains plastic, adaptable, and capable of regeneration, even in later years.
This process, called adult neurogenesis, is one of the strongest protective mechanisms against memory decline, cognitive fog, and Alzheimer’s disease.

THE REAL PROBLEM?

Most people unknowingly switch this process off through daily habits.

The 3 non-negotiable levers of brain regeneration

1️⃣ COGNITIVE STRESS (the good kind)

A comfortable brain is a declining brain.
Learning new skills, changing routines, reading deeply, solving problems - these acts force the brain to build new neural pathways.
Neurogenesis is demand-driven.
No demand ➡️ No growth.

2️⃣ BIOCHEMICAL SUPPORT

Neurons don’t grow on motivation alone.
Key nutrients like DHA (omega-3) and compounds that support BDNF (Brain-Derived Neurotrophic Factor) act as biological signals for repair, growth, and synaptic strength.
Low BDNF is consistently linked to depression, dementia, and accelerated brain aging.

3️⃣ AEROBIC MOVEMENT (the master switch)

If there is one proven biohack for long-term brain health, it is aerobic exercise.
Walking, cycling, swimming - these activities increase BDNF more reliably than most supplements.
Movement tells the brain:
“Resources are available. Upgrade the system.” 💪

🔑 BDNF BIOHACKING CHECKLIST

✔️ Morning sunlight + walking
✔️ Regular aerobic movement (30-45 min)
✔️ Omega-3 sources (fish / clean supplements / algae-based DHA)
✔️ Adequate protein & micronutrients (B12, folate, magnesium)
✔️ Good sleep timing (circadian rhythm matters more than duration)
✔️ Mental challenge daily - not just scrolling

Small habits. Massive neurological payoff.

⚠️ COMMON MISTAKES KILLING NEUROGENESIS

❌ Sedentary lifestyle
❌ Ultra-processed food & excess sugar
❌ Chronic stress without recovery
❌ Late-night screens destroying sleep cycles
❌ Over-reliance on stimulants instead of movement & nutrition
❌ Zero cognitive challenge after formal education

Brain decline is rarely sudden.
It is slow, silent, and lifestyle-driven.

THE REAL TRUTH

-Your brain today is the receipt of your past habits.
-Your brain tomorrow is being designed right now.
-You don’t need extreme protocols.
-You need consistency, biological respect, and self-awareness.
-Age is not the enemy.
Neglect is.

📚 SCIENTIFIC REFERENCE:

Gould et al., Neurogenesis in adulthood, Nature Neuroscience (1999)

⚠️ DISCLAIMER:

Educational content only. Not medical advice. Consult a qualified healthcare professional before changing exercise, supplements, or health practices.

05/01/2026

Nightshades, Lectins & Gut Health - What Traditional Diets Got Right

The Solanaceae (Nightshade) family includes over 2,000 plant species, many of which are part of our daily diet. These plants naturally produce defensive compounds - mainly lectins and alkaloids - to protect themselves from insects and microbes.
While these compounds are harmless for many, excess intake or individual sensitivity may contribute to digestive, inflammatory, or metabolic issues. This is why traditional food practices focused on reducing their impact, even before modern science identified them.

Key Compounds:
Nightshades contain solanine, tomatine, capsaicin, ni****ne, and atropine, concentrated mainly in the skin, seeds, sprouts, green portions, and outer layers.

▶️ Common Nightshade Foods:

- Potato (especially green or sprouted)
-Tomato
- Brinjal / Eggplant
- All chillies
- Capsicum / Bell peppers
- Paprika, cayenne pepper
- Turkey berry (Sundakkai / Chundakka)
- Goji berries
- Ashwagandha (herbal nightshade)
- To***co (non-food but biologically relevant)

▶️ Beans & Lectins
Beans are not nightshades, but they are among the highest lectin-containing foods.
High-lectin legumes:
Kidney beans (rajma - very high)
Soybeans
Chickpeas
Black & white beans
Lentils (moderate)
Peanuts (a legume)

⚠️ Undercooked kidney beans contain phytohaemagglutinin, known to cause acute gut distress.

🟩 Other Lectin-Rich Foods
Grains: Wheat (especially whole), barley, rye, corn, oats (moderate)
Nuts & seeds: Peanuts, cashews, sunflower, pumpkin, chia
Vegetables: Okra, zucchini, cucumber (skin & seeds), squash, spinach (mild)

🧠 What Happens in Susceptible Individuals
Research suggests lectins may:
❌Bind to the gut lining
❌Increase intestinal permeability
❌Trigger immune activation

Chronic exposure may be associated with:
↘️Gas, bloating, acidity
↘️Joint pain and stiffness
↘️Fatigue or brain fog
↘️Insulin resistance
↘️Central (abdominal) fat accumulation
⚠️ Green or sprouted potatoes are especially risky due to high solanine levels.

🟢 Benefits of Lectins (Important Balance)
When properly prepared and consumed in moderation:
✅Lectin-rich foods are nutrient-dense (potassium, iron, magnesium, zinc, B-vitamins)
✅Provide fiber and plant protein
Are central to Blue Zone diets (Mediterranean, Okinawan)
✅Associated with lower heart disease & type-2 diabetes risk
✅May support immune function, antimicrobial activity, blood sugar control
✅Certain lectins show potential anticancer effects in studies

▶️ Practical Lectin-Management Methods
✔️ Peeling & deseeding
✔️ Soaking & discarding soak water
✔️ Pressure cooking / thorough boiling
✔️ Fermentation
✔️ Food rotation (avoid daily repetition)

▶️ Who May Benefit from Reducing Lectins
IBS, GERD, chronic acidity
Autoimmune conditions
Arthritis or joint pain
Insulin resistance
Stubborn belly fat
Fatigue or brain fog after meals

🟩 This is not about fear, but awareness. Not everyone reacts negatively to lectins or nightshades-bio-individuality matters. Sustainable health comes from observing your body, respecting traditional food practices, and applying modern science intelligently.

03/01/2026

The Sun does not rise to burn you.
It rises to wake your soul.
Before temples had walls,
before medicine had names,
light itself was the healer.

Sanātana Dharma bowed to the Sun
not in fear,
but in knowing -
that life flows where light touches.
In the quiet hours of dawn,
by the breathing ocean,
the Sun speaks softly.
It calms the mind,
warms the blood,
and reminds the body how to heal.

Modern times taught us to hide from light,
to fear what once sustained us.
But the body still remembers
what the mind forgot.

Step into the morning Sun.
Not to conquer it.
But to receive it.
Light is not the enemy.
Disconnection is.
☀️🌊🙏

- Coach Prewit

02/01/2026

Sometimes, healing doesn’t come from supplements or prescriptions.
It comes from removing your footwear and reconnecting with the Earth.

🟩 What is Grounding (Earthing)?

Grounding, also called earthing, means making direct contact with the Earth - by walking barefoot on soil, grass, sand, or wet ground.

🟩 What’s happening inside the body?
Our body is not just chemical - it’s also electrical.
Every heartbeat, nerve signal, muscle movement, and thought works through tiny electrical impulses created by minerals (ions) moving inside our cells.
In a natural state, the body is meant to stay electrically balanced.

🟩 Then why do problems arise?
Modern life disconnects us from the Earth:
• Rubber-soled footwear
• Concrete buildings
• Constant stress & overthinking
• Artificial electrical fields
• Lack of natural sunlight & nature exposure

This keeps the nervous system in a constantly alert, overcharged state.

🟩 Positive vs Negative charge (simple explanation)
• The Earth holds a stable negative electrical charge
• Stress, inflammation, and free radicals create excess positive charge in the body

🟩 Too much positive charge means:
• Higher inflammation
• Overactive nervous system
• Poor recovery & sleep
• Faster cellular wear and tear

🟩 What grounding does?
When bare skin touches the Earth, free electrons (negative charge) flow from the ground into the body.
These electrons help neutralize excess positive charge, just like antioxidants neutralize free radicals.

👉 In simple terms: the body’s electrical environment becomes stable again
This helps the nervous system shift from: fight-or-flight → rest-and-repair

▶️Why barefoot walking on the beach is especially powerful
• Wet sand is a strong natural conductor ~ grounding effect is higher
• Gentle uneven surface strengthens feet & improves posture
• Sea air + sunlight support circadian rhythm & mood
• The nervous system naturally calms down
Benefits observed over time
✅ Reduced stress & anxiety
✅ Better sleep quality
✅ Improved blood circulation
✅ Lower inflammation & body stiffness
✅ Mental clarity & emotional calm
✅ Deeper connection with nature (and yourself)

🟩Think of it this way:
Just like an electrical appliance needs earthing/grounding to function safely, the human body also needs grounding to function calmly.
➡️No gadgets.
➡️No memberships.
➡️No side effects.
Just you, the Earth, and a few mindful steps.
Sometimes the body doesn’t need more inputs.
It needs reconnection.

- Coach Prewit

31/12/2025

Why Testosterone, DHT & SHBG Balance Truly Matters...

Most men focus only on total testosterone.
But real vitality depends on three hormones working together:

1️⃣ Testosterone = the main circulating hormone
2️⃣ DHT (Dihydrotestosterone) = the action hormone
3️⃣ SHBG (S*x Hormone Binding Globulin) = the regulator that decides how much testosterone is actually usable.

If any one of these is off, symptoms appear - even when lab reports look “normal”.

What Each One Does:

🟩TESTOSTERONE Supports:
↗️Muscle & strength
↗️Energy & stamina
↗️Libido & s*xual health
↗️Mood, motivation & confidence
↗️Bone density & metabolism

🟩DHT (made from testosterone, more potent):
↗️Libido & desire
↗️Morning erections
↗️Drive, assertiveness & mental sharpness
👉 Too low → low desire, weak confidence
👉 Too high (locally) → hair loss or prostate issues

⚖️ BALANCE is the GOAL, not Suppression

🟩SHBG
↗️Binds testosterone
↗️High SHBG = low free (usable) testosterone
↗️Many men feel terrible despite “normal” total T because SHBG is high.

WHY IMBALANCE IS SO COMMON TODAY?

👉Chronic stress & high cortisol
👉Poor or shallow sleep
👉Overtraining
👉Long-term low-calorie / low-fat / low-carb diets
👉Insulin resistance & belly fat
👉Excess alcohol & stimulants
👉Nutrient deficiencies (Zinc, Magnesium, Vitamin D)

⚠️ Modern life keeps the body in survival mode - hormones don’t thrive there.

⚧️ Natural Ways to Support Hormone Balance
Lifestyle (Foundation)
✔ 7- 8 hours deep sleep
✔ Morning sunlight
✔ Eat enough calories & healthy fats (ghee, eggs, olive oil)
✔ Manage stress before chasing supplements
✔ Daily walking, less sitting

A calm nervous system = better hormone signaling.

Exercise (Do this, not more)
🤸 Strength training 3- 4× / week
🏋️ Compound lifts
🚴 Short, intense sessions (30 - 45 min)

❌ Daily HIIT
❌ Long endurance cardio
❌ Training in calorie deficit
Overtraining raises cortisol → suppresses testosterone & DHT action.

SUPPLEMENTS (If Needed, discuss with your Doctor first)
Zinc – supports testosterone & DHT
Magnesium – lowers cortisol, improves free testosterone
Vitamin D3 + K2 – improves hormone signaling
Boron – lowers SHBG, increases usable testosterone
Omega-3 (balanced dose) – reduces inflammation
Ashwagandha – helps stress-related suppression
(Supplements support; lifestyle leads.)

⚠️ Zero-Carb & Early Dinner – Important Clarity
✅ Early dinner is good
❌ Zero-carb dinner is not always good
Low / no-carb dinner helps if:
▶️You’re insulin resistant
▶️You sleep well
▶️Cortisol rhythm is normal
▶️SHBG is not high

It backfires if:
↩️You’re chronically stressed
↩️SHBG is high
↩️Free testosterone is low
↩️You overtrain or fast long-term
↩️You wake at 2–4 am or feel wired at night

In such cases:
👉Blood sugar drops at night
👉Cortisol rises
👉SHBG increases
👉Free testosterone drops

Smarter approach for most stressed men: ✅ Early, light dinner
✅ Include some carbs, not zero
✅ Pair carbs with protein & fat

This stabilizes night glucose, lowers cortisol, improves sleep, and supports hormone recovery.

🤗The Real Takeaway
👍You don’t “boost” hormones.
You remove what blocks them.
👍Testosterone needs nourishment.
👍DHT needs balance.
👍SHBG needs metabolic stability.

Fix sleep, stress, food, and recovery—
hormones follow naturally.

30/12/2025

Chronic Stress - A Silent Testosterone Killer

is your survival hormone.
Testosterone is your strength, drive, muscle, and confidence hormone.

Your body cannot prioritize both at the same time.

When stress becomes chronic - poor sleep, overwork, emotional pressure, illness, inflammation - the brain shifts into survival mode and presses "pause on testosterone.

How High Cortisol Suppresses Testosterone

🧠 Brain-level shutdown
Stress suppresses signals from the brain that stimulate testosterone production.
(Te**es are fine - the brain says “Not Now”.)

🤯 Higher SHBG (S*x Hormone-Binding Globulin)
Cortisol increases SHBG, reducing free (usable) testosterone, even if total levels appear normal. High SHBG means fewer active hormones, while low SHBG means more are available, impacting functions like s*x drive, muscle mass, and bone health, and often used to diagnose issues like PCOS, hyperthyroidism, or androgen imbalances

⛄ Muscle loss & belly fat gain
Cortisol breaks down muscle and promotes visceral fat, which converts testosterone into estrogen.
Double loss. Less made. More destroyed.

☠️ Warning Signs:
👎 Low drive and ambition
👎 Fatigue despite sleep
👎 Muscle loss, belly fat
👎 Anxiety, poor recovery
👎 “Normal” testosterone labs but poor vitality

👁️ The Real Truth:
High cortisol doesn’t mean strength.
It means your body feels unsafe.
Testosterone rises only when the nervous system feels calm, nourished, rested, and recovered.

Cortisol doesn’t kill testosterone.
It sacrifices it - for survival.

🧟The problem begins when survival mode never switches off.

29/12/2025

TESTOSTERONE vs DHT ~ WHAT EVERY SHOULD KNOW

Most people talk about testosterone, but very few understand DHT.
And that’s where confusion - and unnecessary fear - begins.

Let’s simplify.

▶️What is ?
Testosterone is the primary male hormone produced mainly in the te**es.
It is responsible for:
Muscle mass & strength
Bone density
Energy & stamina
Libido & s*xual function
Mood, motivation & confidence
Fat distribution & metabolism
Testosterone is the circulating hormone—it travels through the blood.

⏩What is (DIHYDROTESTOSTERONE)?
DHT is made from testosterone by an enzyme called 5-alpha reductase.

Think of it this way:
Testosterone is the currency.
DHT is the spending power.

DHT binds to androgen receptors 3-5 times more strongly than testosterone.

It acts mainly in:
~Prostate
~Scalp & hair follicles
~Skin
~External genitalia
~Parts of the brain (drive, assertiveness)
~DHT is not bad.
~Imbalance is the problem.

Health Issues Due to Low Testosterone / Poor DHT Action
Common symptoms include:
🫣Low libido & weak morning erections
🥱Fatigue despite sleep
🫠Loss of muscle & strength
🫢Increased belly fat
🥴Brain fog & low motivation
😵‍💫Anxiety or low confidence
🙂‍↕️“Normal” testosterone reports but poor vitality

Often, testosterone may be adequate - but conversion to DHT or receptor sensitivity is poor.

What Causes the Imbalance?

👎Chronic stress & high cortisol
👎Poor sleep
👎Overtraining
👎Calorie or fat-restricted diets
👎Insulin resistance & belly fat
👎Zinc, magnesium, vitamin D deficiency
👎Thyroid dysfunction
👎Aging & inflammation
👎Modern life keeps the body in survival mode (High Cortisol), where hormones don’t function optimally.

Natural Ways to Improve Testosterone & DHT Balance

Lifestyle (Most Important)
👍Deep, consistent sleep (7-8 hrs)
👍 Strength training 3-4× / week (no overtraining)
👍Adequate calories & healthy fats
👍 Reduce chronic stress & stimulants
👍 Control belly fat & insulin spikes
👍 Morning sunlight & daily walking

Hormones rise when the nervous system feels safe and recovered.

Key Supplements

👉Zinc (15-30 mg/day) - supports testosterone & DHT conversion
👉Magnesium (200 - 400 mg/night) - lowers cortisol, improves free T
👉Vitamin D3 + K2 - improves hormone signaling
👉Boron (3-6 mg/day) - lowers SHBG, increases free testosterone
👉Omega-3 (balanced dose) - reduces inflammation
👉Ashwagandha - lowers stress-induced testosterone suppression
👉Creatine (3 - 5 g/day) - supports strength & healthy DHT activity

(Note:- Only for educational Purpose. Discuss with your doctor before consuming any supplements)

✉️The Key Takeaway:

➡️Testosterone and DHT are not enemies.
They are partners.
➡️Symptoms are not about “too much” or “too little” hormone -
they are about balance, conversion, and receptor response.
➡️Fix stress, sleep, nutrition, and metabolism first.
Hormones follow.

27/12/2025

Your feet often reflect what’s happening inside your body🦶. Changes like cold feet, swelling, or color shifts can quietly point toward circulation or metabolic issues 👣. Ongoing numbness or tingling may suggest nerve involvement, commonly seen with diabetes or vitamin B12 deficiency, while swelling around the feet and ankles can sometimes be linked to kidney or heart concerns 🦵. Listening to these early signals can help with timely diagnosis and prevention.
Overlooking foot-related symptoms can allow problems to progress.
Constant pain may be a sign of arthritis, plantar fasciitis, or even tiny stress fractures that affect mobility. Cracked heels aren’t just a skin issue either - they may indicate dehydration, weak circulation, thyroid imbalance, or nutritional gaps. Paying attention early makes treatment easier and more effective.

Your feet do more than support movement - they act as an early alert system. Yellowed nails can hint at fungal infections, and burning or shooting sensations may signal nerve damage.

Regularly observing your feet and seeking medical advice when something feels off can help prevent small warnings from turning into serious health issues. 👣

08/11/2025

Every thought, heartbeat, and muscle squeeze runs on sodium.

Salt is not the villain...

Every thought, heartbeat, and muscle squeeze runs on sodium.

Salt is not the villain. Most excess sodium comes from packaged and restaurant foods, not the small pinch you add at home.

The right kind of salt, in the right amount, helps nerves fire, muscles contract, and fluids stay balanced so you feel and perform better.

What salt does for you:
- Powers nerve signals and muscle contraction
- Helps your body hold the right amount of water
- Supports stomach acid for protein digestion
- Works with potassium to regulate fluid balance and energy

Smart choices at home:
- If seafood and dairy are low in your diet, use iodized salt to cover iodine for healthy thyroid function
- Rotate unrefined salts like Himalayan, Celtic, or sea salt for trace minerals such as magnesium and potassium
- Match the grind to the job: coarse for brining and grilling, fine for baking and daily use, flaky for finishing
- Read labels. Bread, sauces, deli meats, and canned soups often carry the biggest hidden sodium loads
- Train or sweat a lot? Replace both water and sodium to maintain performance. Plain water alone can fall short in long or hot sessions

Choose better salts in the kitchen, cut hidden sodium in processed foods, and follow your clinician’s guidance if you are salt sensitive.

Which salt lives next to your stove right now? Why did you choose it?



PMID: 17277604
https://www.cdc.gov/salt/about/index.html
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

06/11/2025

Who knew pigs could teach us a lesson in metabolism? 🐖🔥

The Coconut Oil Story They Don’t Tell You...🌴🥥

After World War II, farmers across tropical islands had an excess of coconuts. To make use of it, they started feeding coconut oil to their pigs - expecting them to get fatter and bulkier.

But to everyone’s surprise, the opposite happened.
The pigs became leaner, more active, and healthier instead of putting on fat.

Years later, scientists found the reason - coconut oil is rich in Medium Chain Triglycerides (MCTs). Unlike regular fats, MCTs are: 🔥 Quickly converted into energy, not stored as fat.
⚡ Boost metabolism and body heat (thermogenesis).
💪 Support lean muscle and energy instead of fat gain.

So yes, those farmers accidentally discovered one of the most powerful natural “biohacks” for metabolic health - decades before science confirmed it.

Next time you use coconut oil, remember - it’s not just cooking oil; it’s a story of energy, evolution, and a little post-war serendipity. 🌴✨

05/11/2025

Back in 1697, a British chemist named Nehemiah Grew wrote about the healing power of a natural mineral salt found in the waters of Epsom, England - what we now call Epsom Salt (Magnesium Sulfate).

In his medical paper, he recommended it for “melancholy” (depression), constipation, and even kidney stones - more than 300 years ago!

Today, science confirms what he observed then:
🧠 Magnesium calms the mind and lifts mood.
💪 Relaxes muscles and nerves.
💧 Helps prevent kidney stones by balancing calcium and oxalate.

Sometimes, ancient wisdom just needed modern science to catch up. ⚗️💫