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P.D. Mangan Health & Freedom Maximalist 🇺🇸

@Mangan150

Nov 5

A short guide for new readers:

The number 1 cause of chronic disease, including heart disease, many cancers, Alzheimer's, dementia gout and (almost) anything you care to name, is poor metabolic health.

Let me explain:

Poor metabolic health is most commonly visible to the naked eye based on 2 factors:

-Excess body fat (being over fat, no matter the BMI)
-Low muscle mass (being under muscled, again, no matter the BMI)

The official term for poor metabolic health is insulin resistance.

My shortcut is this: the opposite of poor metabolic health = being lean and fit.

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P.D. Mangan Health & Freedom Maximalist 🇺🇸

@Mangan150

Sep 26

Top 4 metabolic health and body composition levers, in no particular order:

1. Resistance training
2. Nutrition optimization
3. Cardiovascular training
4. Sedentary-busting physical activity

Here’s why:

Resistance training is by far the most predictable way to:

1) Protect against muscle and bone loss that would otherwise happen as one ages

2) Build new muscle

New other form of training, no sport or physical activity is anywhere near as effective.

By nutrition optimization, I mean being intentional about what, how and when you eat.

I can craft arguments for and against different diets and ways of eating.

The most unambiguous fact is that it’s better and easier to be lean and fit if you mostly eat real whole food.

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P.D. Mangan Health & Freedom Maximalist 🇺🇸

@Mangan150

Sep 19

My top 5 bare minimum health targets:

Ferritin under 100
A1C in normal range
Normal blood pressure
Waist to height ratio under .5
Triglycerides/HDL ratio under 2

Here’s why:

Ferritin under 100:

Optimal ferritin levels for cardiovascular mortality reduction may range from 20 to 100 ng/ml

Ferritin can mainly be lowered through blood donation and therapeutic phlebotomy.

A1C in normal range:

This one is hopefully self-explanatory, since you want to be as far away from diabetes, and don't want to be prediabetic either.

Read 8 tweets

P.D. Mangan Health & Freedom Maximalist 🇺🇸

@Mangan150

Sep 6

You may have never heard of it, but insulin resistance is the most important concept for those who care about their health.

Let me quickly explain it, in a simplified way:

First: it’s easier to understand insulin resistance as a continuum from excellent to very poor metabolic health.

Someone who is in excellent metabolic health is what’s called “insulin sensitive”

They almost surely have low body fat levels and:

-Low triglycerides
-Normal or higher HDL
-A1C in the normal range

Read 11 tweets

P.D. Mangan Health & Freedom Maximalist 🇺🇸

@Mangan150

Aug 27

Could we prevent most cancer cases, today, without any new technology?

I think we can.

Here's why:

Cancer is rare in young people, but common in older people.

In fact, about 90% of all cancers happen to people over the age of 50.

And 50% of ALL cancers happen with people over 70.

So now we must ask:

Why does almost every cancer case happen later in life?

Could it be simply because older people are, on average, in worse metabolic than young people?

Read 11 tweets

P.D. Mangan Health & Freedom Maximalist 🇺🇸

@Mangan150

Aug 11

What's the smart way to think about carbs?

Big difference between:

1) Recognizing that almost every crappy food choice contains carb

2) Claiming that all carbs are “bad”.

Let's dive in:

I speak from personal experience, and from working 1-on-1 with over 1500 people since 2015.

Here's the truth:

Every single client I've had who said they were "struggling with carbs" was in fact not struggling with any unrefined carb source.

Said differently, people who say they have a “carb problem” almost never struggle with things like fruit, potatoes, or even rice.

When you get specific, you realize that it's those processed/junk food sources that are an issue.

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