Thread by @Dr_Biohacker

You “die” when your heart stops.

Heart disease is the leading cause of death, more than all forms of cancer and accidents combined.

Here are 3 doctor-approved fixes to make your heart 20 years younger:

Problem #1: Your arteries are hardening.

As you age, blood vessels stiffen.

This slowly increases blood pressure and heart strain, entering a vicious cycle.

Smoking, sugar, and stress further accelerate this process.

The ultimate goal: Keep your arteries elastic and young.

Problem #2: Endothelial dysfunction

The endothelium controls vascular tone and blood flow.

When it’s inflamed, nitric oxide (NO) drops.

Less NO means:
• Constricted vessels
• Higher blood pressure
• Faster arterial aging

How to boost nitric oxide naturally:

• Eat beets, arugula, and pomegranate
• Cut out antiseptic mouthwash (kills NO-producing bacteria)
• Supplement with L-citrulline or nitrate-based compounds

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Problem #3: Your heart is inflamed, not just clogged.

Cholesterol is part of the problem.

But inflammation is what makes plaque dangerous.

Inflamed plaques rupture.

That’s what causes heart attacks.

Chronic stress, poor sleep, and bad diet keep inflammation high.

Fix #1: Lower resting heart rate and blood pressure with exercise

Target:
• Resting HR: 50–60 bpm
• BP: <120/80

How:
• Zone 2 cardio: 30–45 mins, 3–4x/week
• Breathwork: 5 mins/day of slow breathing (5–6 breaths/min)
• Sleep: 7–9 hrs, consistent bedtime

Fix #2: Eat to fight inflammation and improve insulin sensitivity

Fix both by:
• 30g protein per meal
• 25–30g fiber/day (plants, seeds)
• Cut sugar & refined carbs
• Add omega-3s (salmon, sardines, flax)
• Get 7–9 hrs sleep nightly

This reverses vascular aging.

Fix #3: Activate your parasympathetic system daily

This restores heart rate variability, lowers resting HR, and reverses vascular tension.

Start with:
• 5 mins of slow breathing (5–6 breaths/min)
• 10 mins of morning sunlight
• Cold exposure (30 sec at end of shower)
• Walks in nature

Fix #4: Improve nitric oxide (NO) levels

NO is the key molecule for vascular health.

It opens up your blood vessels, delivering oxygen to your heart.

Your body produces NO every day, but by age 40, your NO levels drop by 50%.

Without enough NO, your heart ages even faster.

In 1998, 3 U.S. scientists won the Nobel Prize.

One of them told Dr. Nathan Bryan:

“If we can restore Nitric Oxide production, it’ll change the world.”

25 years of research later, he’s still proving it true.

If you're looking for Nitric Oxide production, this is the best one I've found:

This has been the best investment for me at 40.

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Bonus: Get your CAC score

You can't fix what you can't measure.

The coronary artery calcium (CAC) score is the #1 predictor of heart disease risk.

Better than cholesterol and age.

One 5-minute scan can show if your arteries are aging or reversing.

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