What makes you fat and sick VS. What makes you lean and healthy

A short thread about the most powerful levers to look good, feel good and live a long healthy life

There’s a big overlap between the things that make you lean and the thing that affect your health markers
If you take action to look good, a happy “side effect” is that your health markers improve

-insulin resistance
-blood pressure
-inflammation
-testosterone
-cholesterol
Vanity is healthy

Nothing wrong with wanting to look good. But even if you don’t care about how you look, it impacts how you feel.

Get leaner = more energy and libido.

Plenty of mental health benefits such as stress and anxiety reduction.
Longevity

You don’t get chronic disease. While you can’t put your risk of cancer at zero, type 2 diabetes and other metabolic conditions are completely avoidable. And they’re reversible.

You don’t see a lot of overweight people 70-80+ with good quality of life…
Muscle

No, you don’t need to be a bodybuilder. You don’t need to spend multiple hours in the gym. But know that we all lose muscle as we age… unless you’re strategic about it.

You don’t need big bulging biceps. But you want to be relatively muscular.
Cardio

Any exercise is better than no exercise.

The thing about cardio is that it’s inefficient, doesn’t build muscle, and tends to make you hungrier.

If you nail the muscle-building piece… you get the cardiovascular exercise with it
I’m grateful to to share my thoughts and research with 100,000 here on Twitter

To celebrate this milestone, 12 years into my Twitter adventure...

You can get my flagship Anti-Aging Blueprint course for 51% off

gumroad.com/l/bCSAM/Veloci…

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More from @Mangan150

Mar 16
The well-known negative correlation between water hardness and atherosclerotic heart disease can be explained almost entirely by lithium levels. Image
The inverse association of water hardness and cardiovascular disease has been found in many countries. Image
Psychiatric patients taking lithium had massively lower rates of seizures, AML, dementia, and heart attack, compared to psychiatric patients not taking lithium. Image
Read 4 tweets
Mar 4
How do you know if you're healthy?

Here's my metabolic health scorecard:

1. High blood pressure (without meds)
2. A1C over 5.6% without meds
3. HOMA-IR above 1.4
4. Triglycerides / HDL over 2
5. Overweight or obese BMI
6. High body fat %
7. Waistline > 50% of height Image
High blood pressure without meds:

While there is a genetic component, the root cause of high blood pressure is related to your weight and especially body fat %.
A1C higher than 5.6% without meds:

This one is easy to explain: once you get to an A1C of 5.7% or higher, you get into the pre-diabetic range.

Which is a big red flag.
Read 9 tweets
Feb 26
Why I never workout for more than 75 minutes per week…

And why you should (probably) train even less than I do.

Here's why: Image
What do I mean by working out?

Let's quickly define exercise:

Exercise is planned, structured, repetitive, and intentional movement.

Its role is to improve or maintain physical fitness.

Walking, tennis, swimming or biking leisurely are "activity", not exercise.
Generally speaking, exercise is "programmed" as either"strength" or "cardio".

We'll see why that's nonsense later in this thread.

For now, let's look at why most strength training routines are not the right tool for most. (They're for powerlifters/bodybuilders).
Read 19 tweets
Sep 21, 2023
Why I never workout for more than 75 minutes per week…

And why you should (probably) train even less than I do.

Here's why: Image
Let's quickly define exercise:

Exercise is planned, structured, repetitive, and intentional movement intended to improve or maintain physical fitness.

Things like walking, swimming or cycling leisurely are "activity", not exercise. Same idea for playing golf or tennis.
Exercise is usually programmed as "strength" or "cardio".

We'll see why that's a mistake later in this thread.

For now, let's establish that most resistance (strength) training routines are designed for powerlifters or bodybuilders.
Read 18 tweets
Aug 30, 2023
Americans taking psychiatric drugs.

Notable: women, people over age 65, and whites. Must be a staggering number of older white women taking one of these drugs.

All of this can't possibly be necessary. Image
Many psychiatric drug prescriptions must be driven by the profit motive, together with doctors wanting to treat patients in 10 minutes of office time, and the fact that people think of these as magic pills to cure the blues.
Read 4 tweets
Aug 23, 2023
One session per week of high intensity exercise reduced risk of heart disease death by 40 to 50%.

There was no additional benefit from increasing frequency or duration of exercise. Image
A single bout of exercise creates clinically relevant protection against cardiovascular events. Image
Literally 2 minutes a week of high-intensity exercise increased VO2max and insulin sensitivity.

2x 20 seconds all-out sprint cycle, 3x a week, not including warm-up or cool down. Image
Read 5 tweets

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