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Joey Yochheim

@joeyyochheim

Aug 23, 2024 • 12 tweets • 4 min read • Read on X

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Mainstream media is lying to you.

The foods they say are killing you…

Are actually superfoods.

Here are 8 food you should be eating every day:

1. Salt

Myth: Causes high blood pressure and heart disease.

Truth: While excessive sodium intake can be harmful, salt is essential for:

• Hydration
• Nerve function
• Muscle contractions

The key is balance and choosing quality sources like sea salt or Himalayan salt.

7. Eggs

Myth: High in cholesterol, bad for your heart.

Truth: Eggs are a great source of high-quality protein, vitamins, and healthy fats.

They actually raise HDL (good) cholesterol and are not linked to heart disease in most people.

6. Red Meat

Myth: Causes cancer and heart disease.

Truth: Lean cuts of red meat are rich in protein, iron, zinc, and B vitamins.

It's about choosing quality and moderation, not elimination.

5. Full-Fat Dairy

Myth: High fat leads to obesity and heart problems.

Truth: Full-fat dairy contains essential fatty acids, vitamins A and D, and can help with satiety, reducing overall calorie intake.

4. Potatoes

Myth: High in carbs, leads to weight gain.

Truth: Potatoes are rich in potassium, fiber, and vitamins C and B6.

When prepared healthily (like baked or boiled), they can be part of a balanced diet.

3. Butter

Myth: High in saturated fat, clogs arteries.

Truth: Butter, especially grass-fed, is a source of vitamins A, D, E, and K.

In moderation, it can be part of a healthy diet.

2. Dark Chocolate

Myth: High in sugar and fat, unhealthy treat.

Truth: Dark chocolate is rich in antioxidants, particularly flavonoids, which can improve heart health.

Opt for varieties with 70% cocoa or more.

1. Coffee

Myth: Causes dehydration and heart issues.

Truth: Coffee is packed with antioxidants and can:

• Boost metabolism
• Improve brain function
• Lower the risk of certain diseases like Parkinson's and Alzheimer's.

Conclusion:

Don’t let mainstream media brainwash you into being unhealthy.

What are your thoughts on this?

Let me know below.

If you enjoyed this thread & want more like it…

Follow me @joeyyochheim

Join 1,000+ subscribers in becoming a better steward of your health with our free daily newsletter

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More from @joeyyochheim

Joey Yochheim

@joeyyochheim

Jul 27

A calorie deficit is the ONLY way to lose weight.

Don't know what to eat?

Here are 10 low calorie + high protein meals (that feel like cheating):

First, understand why high-protein meals work better in a deficit.

Protein preserves muscle mass.

The research is clear: the more muscle you lose during a weight loss phase, the more likely you are to regain the weight.

And on average, the more muscle you lose, the more you gain back.

That's priority one.

Second, it keeps you more satiated than any other macronutrient.

Which makes it easier to stick to your deficit without feeling like you're starving.

Third, it has a 20-30% thermic effect, which means your body burns more calories just digesting it.

The meals below are built around PCR (protein-to-calorie ratio). That's grams of protein per 100 calories.

Higher PCR = more protein for fewer calories.

Read 16 tweets

Joey Yochheim

@joeyyochheim

Jul 6

A calorie deficit works for everyone.

Sadly, 99% of people aren't doing it properly.

Here are the 7 most common mistakes (& how to fix each one):

Mistake 1: You've never calculated your TDEE

Most people start cutting calories without knowing what number they're cutting from.

TDEE is the total calories your body burns in a full day.

Your movement, your job, your digestion, everything.

Without it, your deficit is a guess.

The fix:

Use any free online TDEE calculator.

Then consume 500-1,000 calories below that number every day.

Mistake 2: You're eyeballing portions

Research shows people underestimate their food intake by 17-74%.

• What looks like 4oz of chicken is usually 5-6oz.
• What looks like 1 tbsp of peanut butter is usually 2.

The fix:

Get a food scale. Use it until you can eyeball accurately.

Read 10 tweets

Joey Yochheim

@joeyyochheim

Apr 8

Belly fat is linked to:

• Cancer
• Diabetes
• Heart disease

After 10+ years in the gym…

Here's every tip I have to shed your belly fat:

1. Stop running if you’re overweight

Cardio is great for overall health & longevity. Do it for those benefits.

But if you're overweight, running is hard on your joints & the heavier you are, the worse it is.

If you want the calorie output & cardiovascular benefits of running, with less risk of injury there are plenty of lower impact alternatives.

2. Minimize alcohol.

These empty calories add up.

A few drinks can completely erase your calorie deficit for the day.

Read 23 tweets

Joey Yochheim

@joeyyochheim

Mar 30

Dave Pascoe is 62 years old with the biological age of a 38-year-old.

He's reversed his biological age by nearly 24 years and outranked Bryan Johnson on the Rejuvenation Olympics leaderboard.

Here's how he's doing it (& what you can steal from his approach):

The headlines focus on his 150+ daily supplements, infrared saunas, and red light therapy.

That's the 10-20% optimization.

Here's the 80% nobody talks about:

1) Resistance Training

Pascoe strength trains 4x per week.

At 61, he's focused on preventing sarcopenia and maintaining metabolic rate.

Muscle mass decreases by approximately 1% per year after 30 if you're not lifting.

Resistance training increases your baseline metabolic rate by approximately 7-10%.

He's been fighting that decline for decades.

Read 11 tweets

Joey Yochheim

@joeyyochheim

Mar 25

Weight loss = caloric deficit
Fat loss = caloric deficit + high protein
Fat loss & muscle gain = caloric deficit + high protein + lifting weights

Yet, 99% of people still get it wrong.

Here's exactly how to master all 3 (& get into the best shape of your life):

Most people only focus on the deficit.

They lose weight, but they lose muscle with it, leaving them skinny fat and with a lower metabolic rate than when they started.

The same calories that kept you in a deficit eventually become maintenance.

That's a major reason people regain weight after losing it.

1) Protein

Eating enough protein in a deficit signals your body to preserve muscle and burn fat.

Target: 0.8-1.0g per lb of your goal body weight, daily.

Protein has a 20-30% thermic effect.

Meaning your body burns significantly more calories digesting it vs carbs and fats (3-7%).

It also keeps you fuller longer.

More muscle preserved = higher metabolism = easier to stay in a deficit long-term.

Read 11 tweets

Joey Yochheim

@joeyyochheim

Mar 16

Chuando Tan is 60 years old and looks better than most 30-year-olds.

How?

Here's his full anti-aging routine (actions you can steal):

The guy's been at this for 40+ years.

No gimmicks or shortcuts.

He just stayed consistent.

Started lifting in his 20s and never stopped.

That's the foundation everything else is built on.

1. Diet

His philosophy? 70% nutrition, 30% exercise.

Breakfast: 6 eggs (only eats 2 yolks), milk, sometimes a protein shake

Lunch: Grilled chicken with brown rice and vegetables, or fish soup

Dinner: Same deal - lean protein, vegetables, whole carbs

The pattern here?

Read 12 tweets

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