Post

How to get URL link on X (Twitter) App

On the Twitter thread, click on or icon on the bottom
Click again on or Share Via icon
Click on Copy Link to Tweet
Paste it above and click "Unroll Thread"!
More info at Twitter Help

Michael Morelli

@morellifit

Aug 8, 2024 • 15 tweets • 4 min read • Read on X

Scrolly

This man changed the game:

Dr. Peter Attia.

He dedicated his life to figuring out how humans can increase their lifespan & live to 100+.

Here are 5 game-changing habits he discovered (that you can start right now):

He wrote an entire book detailing how to prevent these 4 main "causes of death":

• Cancer
• Cardiovascular disease
• Neurodegenerative disease
• Type 2 diabetes and metabolic dysfunction

The goal of longevity is preventing the “4 Horsemen” as Attia calls them.

Here's how:

1. Exercise.

Attia refers to exercise as the most potent longevity "drug" & even ranks it above diet in importance.

An ideal exercise routine would combine strength training, Zone 2 training, & VO2 max training.

But the most important one for the average person:

Zone 2 exercises like:

• Jogging
• Cycling
• Swimming

At around 60-70% of your maximum heart rate for 30-45 minutes

The more times a week you can do this, the better

“Going from 0 weekly exercise to just 3 hours/week can reduce your risk of death from all causes by 50%”

2. Sleep.

Attia equates a lot of potentially fatal health issues to poor sleep:

• Cardiovascular disease
• Poor metabolic health
• Poor cognitive health

If you need to improve your sleep habits, you should prioritize:

• Sleeping in a dark room
• Ditching electronics before bed
• Keeping your bedroom cool (~65 degrees Fahrenheit)

As far as supplements, Attia recommends:

Magnesium L-threonate, Glycine & ashwagandha.

3. Nutrition.

We should be eating less & aiming for a low-body fat percentage.

What & how much we eat affects everything from our physical health to our cognitive health.

While Attia doesn’t believe in recommending specific foods because the science is always changing…

He recommends these 3 nutrition habits:

• Calorie restriction
• Time-restricted eating (fasting)
• Dietary restrictions (ex. Keto or Mediterranean)

These 3 eating habits can help you reduce calories if needed.

4. Emotional health.

This is one of the most underrated aspects of longevity & lifespan.

There’s a strong link between poor emotional health (loneliness, depression) & risk of mortality.

Attua recommends these habits to help with emotional health:

• Therapy
• Practice mindfulness/gratitude
• Build genuine connections/community

These things can have a physical reaction in your body:

They help your body with regulating glucose metabolism & an optimal lipoprotein profile.

5. Bone density.

As we get older, it's important to prioritize bone health & density.

Falling & fracturing bones have a mortality rate of 15%-30%.

If you break a bone, it'll limit your activity & become dangerous for overall health.

4 things Attia recommends for bone health:

• If needed, consider hormone replacement therapy
• If needed, use bone density-increasing medication
• Optimize nutrition: Focus on protein & general nutritional recommendations
• Engage in heavy exercises: Strength training with heavy weights can stimulate bone growth

& those are the 6 major components of longevity that Peter Attia has discovered.

What do you think of Peter Attia & his advice?

If you enjoyed this breakdown & want more like this...

Follow me @morellifit for more.

x.com/messages/compo…

I'm looking to help 5 men:

• Burn fat
• Build muscle
• Get into the best shape of their life

All based on personal labs.

No guesswork.

If you're ready:

DM me:

x.com/messages/compo…

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @morellifit

Michael Morelli

@morellifit

Sep 21

I’m 43 and planning to live until 125.

Not just survive, but remain fully functional with muscle, memory, and energy.

Here’s the exact protocol I follow, based on science (read this to add 8–10 years to your lifespan):🧵

Biohack 1. Testing

I run extensive labs 2x per year:
• 124 biomarkers
• Mold & toxicity panels
• DNA analysis
• Stool testing
• Hormone mapping
• Biological age assessment

(I look for optimal ranges--because standard medical ranges are built on sick populations):

Biohack 2. Continuous Monitoring

Wearables track heart rate variability, sleep quality, recovery metrics daily.

Monthly body composition via InBody or DEXA scans.

Your body's data tells you exactly what needs optimization, eliminating guesswork from longevity protocols:

Read 18 tweets

Michael Morelli

@morellifit

Sep 14

Your mitochondria predict your death date.

10,000+ studies confirm that dysfunction triggers cancer, heart failure, and 300+ other diseases.

Here’s the protocol to restore your mitochondria at any age (based on science):🧵

Let’s start with the signs your mitochondria are dying:

1. Constant fatigue (especially 3pm crashes)
2. Waking up tired despite 8+ hours of sleep
3. Brain fog and poor mental clarity
4. Feeling cold all the time
5. Slow recovery from exercise

If this sounds like you, keep reading...

Mitochondria are organelles inside every cell that convert food and oxygen into ATP, your cellular energy currency, through the *Krebs cycle.

(*A chain of reactions that extracts energy from carbs, fats, and proteins).

Without them, you literally can’t breathe, move, or think:

Read 18 tweets

Michael Morelli

@morellifit

Sep 10

I saved my brother’s life.

My mom thought we were losing him, as he was obese, had chest pains & sleep apnea.

So I moved to his city & helped him drop 52 lbs in 90 days.

Here’s exactly how we did it (copy this):🧵

The first and most important thing you need to focus on to lose weight?

Your diet.

The meal plan we used:
⤑ 3 meals a day, spaced 5 hours apart.

PS. We ate whole foods, stayed in a deficit & never mixed fats with carbs:

For lunch, we kept it simple:

• Lean protein (salmon, chicken +)
• Veggies (broccoli, sweet potato, etc.)
• Healthy fats (avocado, eggs, etc.)

Dinner looked like this:
• Lean meats
• More veggies
• Clean carbs (fruit, sweet potato, etc.)

The goal was fat loss without starving or burning out (something all of you need to copy):

Read 13 tweets

Michael Morelli

@morellifit

Aug 31

You eat half a pound of plastic every year.

These plastics clog your arteries (4.5x heart attack risk), shrink your testicles & triple your cancer risk… all as we speak.

You can’t detox them, but here’s how to cut intake & damage (science-backed):🧵

1. Cut white rice (loaded with plastic).

Before we expose the hidden sources, understand this...

Microplastics have been found in 20+ human organs, even in unborn babies (fueling health issues before life begins).

The damage ranges from cancer to Alzheimer’s to 30+ deadly diseases (watch the video below, you’ll be shocked):

What’s even scarier is how they move through your body, corrupting DNA while wrecking your organs...

The process is called mitosis.

When your cells divide, the new ones carry plastic inside them too (here’s how it works):

Read 17 tweets

Michael Morelli

@morellifit

Aug 21

Nitric oxide controls how long you live.

Without this molecule heart attack risk triples, erections disappear & early Alzheimer’s begins.

By age 40 you’ve lost 50% (& it won’t regenerate alone).

Here’s the science behind it and how to restore it naturally: 🧵

Loss of nitric oxide is the first step in every age-related disease

It’s the microscopic molecule that controls blood flow, oxygen delivery & cellular repair throughout your entire body.

(Stay on the thread I’ll show you how to boost it naturally at any age):

Here's the terrifying timeline:

• Age 30: Decline begins (10-12% per decade)
• Age 40: 50% gone
• Age 50: Erectile dysfunction starts
• Age 60: High blood pressure develops
• Age 70+: Alzheimer's, diabetes, heart disease

Your body is literally suffocating itself:

Read 20 tweets

Michael Morelli

@morellifit

Aug 10

The healthcare cartel hides this:

Shilajit.

A 3,000-year-old resin that boosts testosterone, reverses aging & balances blood sugar.

Here’s how to use Shilajit right & avoid fake, toxic ones (science-backed): 🧵

First, we need to understand what Shilajit is.

It’s a sticky substance from the Himalayas, formed from decomposed plants, rich in bioactive compounds, and used for over 3,000 years.

But as Andrew Huberman says, there are many fake versions on the market...

(We’ll explain the purest form to use later in the thread):

Now, let’s look at some of the most insane benefits of Shilajit.

1. Boosts testosterone

A recent study tracked the testosterone levels of healthy men for 90 days straight.

The results? Truly shocking: