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IronSage

@IronSage_

Jul 29 • 10 tweets • 3 min read • Read on X

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10 minutes a day. That’s all you need.

Not hours at the gym. Not fancy equipment.

Just your body, your breath, and consistency.

These 7 exercises can transform your body and reset your mind in just 4 weeks. 🧵

1. The Plank (Phalakasana)

Planking for a few minutes a day strengthens your:

• Core
• Arms & legs
• Buttocks
• Abs
• Mental focus

Start with 30 seconds. Build up to 2 minutes daily.

2. Bridge Pose (Setu Bandhasana)

• This underrated move:
• Stretches the chest, neck, and hips
• Strengthens glutes, back & hamstrings
• Boosts circulation
• Alleviates stress and mild depression

Hold for 30–60 seconds.

3. Piriformis Stretch (Supta Kapotasana)

This stretch is a sciatica lifesaver.

• Releases tension from glutes
• Relieves sciatic & lower back pain
• Loosens hamstrings & calves

Hold 30–60 seconds per side. Breathe deeply.

4. Standing Forward Bend (Prasarita Padottanasana)

This full-body pose:

• Stretches spine & back legs
• Tones abdominal organs
• Calms the brain
• Relieves backache

Hold for 1 minute. Don’t force it.

5. Cat-Cow Pose (Marjaryasana-Bitilasana)

A gentle, flowing stretch to realign and awaken your spine.

•Enhances posture and balance
•Loosens the neck, hips, and spine
•Promotes better coordination

Practice 10 slow, mindful repetitions each day.

6. Child’s Pose (Balasana)

The ultimate rest pose:

• Calms your nervous system
• Supports digestion
• Relieves back tension
• Opens tight hips

Stay for 2–5 minutes. Let go.

7. Seated Forward Fold (Paschimottanasana)

Gentle yet powerful.

• Relieves stress and menstrual discomfort
• Stretches spine, hamstrings, shoulders
• Stimulates liver, kidneys, intestines

Hold 30–60 seconds. Exhale tension.

These poses work because they move energy, restore circulation, and reset your nervous system.

Pick any 3. Commit to 10 minutes a day.

You’ll feel different in a week.

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-Low libido

-Less energy levels

-low muscle mass

-No morning wood

Then You should definitely try this product

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• • •

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More from @IronSage_

IronSage

@IronSage_

Jul 28

Inflammation is behind nearly every chronic disease—
From stubborn belly fat to heart attacks.

But no one talks about how to actually fix it.

Here are 10 underrated anti-inflammatory cheat codes your doctor won't mention: 🧵

1. Grounding

Walk barefoot on grass for 10 mins.

The Earth’s free electrons neutralize free radicals—reducing oxidative stress & chronic inflammation.

It’s not spiritual fluff. It’s physics.

2. Get into nature

Forest air reduces stress hormones like cortisol.

Trees release phytoncides—compounds that calm your nervous system and lower inflammation markers (CRP, IL-6).

Nature literally heals.

Read 13 tweets

IronSage

@IronSage_

Jul 26

The most dangerous, common, and neglected problem in the world:

Stress.

It’s the reason you’re depressed, anxious, and having panic attacks.

This is Andrew Huberman’s 7-step protocol to defeat stress (forever):

1. Exposure to sunlight.

Before, I always woke up at noon and constantly struggled with low energy levels and bad moods.

I never knew the reason.

It turns out it’s because I wasn’t getting proper exposure to sunlight.

How to get the right type of sunlight:

Every morning (from 7 to 9 a.m.), go for a 5- to 20-minute walk. This:

• Will improve your mood.
• Will reset your internal clock.
• Will enhance your energy levels during the day.

Plus, you'll slim down and get a nice tan without any effort.

Read 14 tweets

IronSage

@IronSage_

Jul 25

Turmeric is the most clinically studied spice on earth.

1. It fights inflammation, protects joints, and upgrades your immune system.

But most people take it wrong.

Here’s what the research really says—and how to use it properly 🧵

2. Curcumin is a natural anti-inflammatory.

It targets chronic inflammation—the root of pain, fatigue, and aging.

Unlike drugs, it works without damaging your gut or liver.

It heals from the inside out.

3. It doesn’t just fight bugs.

Turmeric enhances immune intelligence.

It balances your system to kill real threats…

Without triggering overreactions like allergies or autoimmunity.

Read 10 tweets

IronSage

@IronSage_

Jul 20

This is Thomas Seyfried.

He’s a professor of biology, who’s studied cancer for 30+ years.

His message? Cancer isn’t bad genes or bad luck—it’s damaged mitochondria.

This flips everything you’ve been told about how to treat & prevent cancer:

1/ Cancer rates are on the rise, why?

- 1,676 people die daily from cancer in the U.S.
- Young seemingly healthy people are being diagnosed more often than ever.
- Billions spent, yet the "war on cancer" failed.

Seyfried: We're hitting the wrong target.

2/ Mainstream dogma: "Cancer is a genetic disease caused by DNA mutations.”

Seyfried: Wrong.

DNA damage is a symptom, not cause.

Real cause: Damaged mitochondria

Healthy mitochondria = NO cancer.

Read 18 tweets

IronSage

@IronSage_

Jul 14

You don’t need an hour at the gym to transform your body.

Just 10 minutes a day of the right movements can tone your core, relieve pain, and sharpen your brain.

Here are the 7 most powerful moves you can start doing today.🧵

1. The Plank (Phalakasana)

It’s not just a core exercise. It’s a total-body game changer.

Holding a plank strengthens your abs, arms, glutes, and legs.

It also sharpens your focus and posture.

Start with 30–60 seconds. Work up to 2–3 minutes daily.

2. Bridge Pose (Setu Bandhasana)

This move opens the front body and powers up the back.

It stretches the chest and hips while strengthening glutes, back, and hamstrings.

It also boosts blood circulation and helps ease stress and mild depression.

Read 11 tweets

IronSage

@IronSage_

Jul 12

She’s reinventing the science of aging.

Meet Julie Clark: the 56-year-old whose biological age clocks in at 36.

She’s outpacing Bryan Johnson, the $2M-a-year biohacker, on a mere $4/day.

Here's her simple anti-aging routine for peak health and lasting longevity:

Most people think an anti-aging routine requires high-tech gadgets and fancy supplements.

But Julie proved otherwise.

Her routine costs less than a Starbucks latte while she ranks #2 on the global longevity leaderboard.

Here’s how:

Julie’s mindset? Consistency beats perfection.

She doesn’t obsess over trackers and won’t say no to the occasional donut.

In her words: “Perfection creates pressure. We’re human—life happens. The key is to bounce back and keep going.”

Here’s a look at her daily routine:

Read 14 tweets

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