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Dr. Biohacker

@Dr_Biohacker

Aug 3 • 13 tweets • 5 min read • Read on X

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You “die” when your heart stops.

Heart disease is the leading cause of death, more than all forms of cancer and accidents combined.

Here are 3 doctor-approved fixes to make your heart 20 years younger:

Problem #1: Your arteries are hardening.

As you age, blood vessels stiffen.

This slowly increases blood pressure and heart strain, entering a vicious cycle.

Smoking, sugar, and stress further accelerate this process.

The ultimate goal: Keep your arteries elastic and young.

Problem #2: Endothelial dysfunction

The endothelium controls vascular tone and blood flow.

When it’s inflamed, nitric oxide (NO) drops.

Less NO means:
• Constricted vessels
• Higher blood pressure
• Faster arterial aging

How to boost nitric oxide naturally:

• Eat beets, arugula, and pomegranate
• Cut out antiseptic mouthwash (kills NO-producing bacteria)
• Supplement with L-citrulline or nitrate-based compounds

This is the best one I've found👇: lvnta.com/lv_Te8mZBQFxPu…

Problem #3: Your heart is inflamed, not just clogged.

Cholesterol is part of the problem.

But inflammation is what makes plaque dangerous.

Inflamed plaques rupture.

That’s what causes heart attacks.

Chronic stress, poor sleep, and bad diet keep inflammation high.

Fix #1: Lower resting heart rate and blood pressure with exercise

Target:
• Resting HR: 50–60 bpm
• BP: <120/80

How:
• Zone 2 cardio: 30–45 mins, 3–4x/week
• Breathwork: 5 mins/day of slow breathing (5–6 breaths/min)
• Sleep: 7–9 hrs, consistent bedtime

Fix #2: Eat to fight inflammation and improve insulin sensitivity

Fix both by:
• 30g protein per meal
• 25–30g fiber/day (plants, seeds)
• Cut sugar & refined carbs
• Add omega-3s (salmon, sardines, flax)
• Get 7–9 hrs sleep nightly

This reverses vascular aging.

Fix #3: Activate your parasympathetic system daily

This restores heart rate variability, lowers resting HR, and reverses vascular tension.

Start with:
• 5 mins of slow breathing (5–6 breaths/min)
• 10 mins of morning sunlight
• Cold exposure (30 sec at end of shower)
• Walks in nature

Fix #4: Improve nitric oxide (NO) levels

NO is the key molecule for vascular health.

It opens up your blood vessels, delivering oxygen to your heart.

Your body produces NO every day, but by age 40, your NO levels drop by 50%.

Without enough NO, your heart ages even faster.

In 1998, 3 U.S. scientists won the Nobel Prize.

One of them told Dr. Nathan Bryan:

“If we can restore Nitric Oxide production, it’ll change the world.”

25 years of research later, he’s still proving it true.

If you're looking for Nitric Oxide production, this is the best one I've found:

This has been the best investment for me at 40.

lvnta.com/lv_Te8mZBQFxPu…

Bonus: Get your CAC score

You can't fix what you can't measure.

The coronary artery calcium (CAC) score is the #1 predictor of heart disease risk.

Better than cholesterol and age.

One 5-minute scan can show if your arteries are aging or reversing.

This 7-day course shows you how to fix nagging age problems and feel like 19 again👇:
feellike19.com

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More from @Dr_Biohacker

Dr. Biohacker

@Dr_Biohacker

Aug 5

Harvard scientists cracked the code to hair regeneration.

By 35, 60% of men & 40% of women experience hair thinning.

Here are 5 proven ways to train your scalp for thicker hair:

1. Myth: “You lose hair because follicles die.”

Harvard’s 2021 study proved otherwise.

They found that balding scalps still have hair follicle stem cells.

They don’t disappear.
They go inactive.

Hair grows when stimulated, nourished, and oxygenated.

2. Microneedling (1–2x/week)

Tiny needles creaetes micro-injuries which stimulates stem cells and increases growth factor signaling.

Use 1.0–1.5 mm rollers or pens.

In one study, men using microneedling + minoxidil saw 4x more hair growth than minoxidil alone.

Read 11 tweets

Dr. Biohacker

@Dr_Biohacker

Aug 4

This might save your life:

1 in 2 adults over 30 suffers from hypertension.

When blood pressure is too high, it destroys your brain, heart, and energy without symptoms.

Here's how to fix the “silent killer” (& not be stuck on lifelong meds): 🧵

Normal vs. High blood pressure:

• Normal: <120 / <80 mmHg
• Elevated: 120–129 / <80
• Stage 1 hypertension: 130–139 / 80–89
• Stage 2 hypertension: ≥140 / ≥90
• Crisis: ≥180 / ≥120 (ER now)

Every 20 mmHg increase doubles your risk of stroke and heart disease.

Medication isn't the long-term fix because it doesn't fix the root cause.

Drugs like ACE inhibitors, beta blockers, and diuretics reduce pressure.

And many cause side effects: fatigue, sexual dysfunction, nutrient loss, or worse.

You need a real root-level fix.

Read 14 tweets

Dr. Biohacker

@Dr_Biohacker

Aug 1

This is Anterior Pelvic Tilt.

It causes beer belly, lower back pain, and 7 out of 10 of people who sit all day have it.

Here’s how to know if you are it (& doctor proven ways to fix it):

What is Anterior pelvic tilt (APT).

Your pelvis tilts forward andexaggerates the curve in your lower spine:
• Compressed lower back
• Tight hip flexors
• Inactive glutes
• Core instability

It’s not just “bad posture”, it’s a structural imbalance.

How to tell if you have APT

Try the wall test:

• Stand with head, upper back, and butt touching the wall
• Slide your hand behind your lower back
• If your full arm fits through

—your pelvis is likely tilted

Read 13 tweets

Dr. Biohacker

@Dr_Biohacker

Jul 31

Your morning decides your day.

But most people are doing it wrong.

Here’s the science-backed “best” morning routine:

1. Don’t drink coffee

Delay caffeine 60–90 minutes after you wake up.

Caffeine too early leads to energy crash.

Waiting allows adenosine to clear naturally, giving caffeine more power later.

Drink your coffee after your natural sunlight and hydration.

2. Wake at the same time every day (even weekends)

Your brain thrives on rhythm.

• Better mood
• Deeper sleep at night
• Stable hormones

That also means sleeping at the same time everyday and keeping your rhythm.

Read 13 tweets

Dr. Biohacker

@Dr_Biohacker

Jul 30

You can eat clean, train daily, and still gain fat.

Because cortisol is silently sabotaging your hormones, metabolism, and recovery.

Here’s 7 ways to fix it like a doctor:

1. Direct morning sunlight

Your cortisol is supposed to spike in the morning and fall at night.

Fix it:
• Get outside within 30 minutes of waking
• 5–15 minutes of direct light (no sunglasses)
• Anchor this daily

This restores your cortisol rhythm, not just levels.

2. Deep sleep(non-negotiable)

Bad sleep raises cortisol up to 45% the next day.

Studies show:
• Deep sleep suppresses nighttime cortisol
• Sleep restriction leads to 48h+ elevated cortisol

Deep sleep directly regulates cortisol output.

Read 12 tweets

Dr. Biohacker

@Dr_Biohacker

Jul 29

You don’t have a belly fat problem.

You have a cortisol problem.

You feel wired but tired, gain belly fat even when you’re dieting, sleep poorly, and feel stressed.

Here’s what cortisol does (& how to fix it):🧵

Cortisol is your body’s main stress hormone.

When used well:
• Wake you up
• Fight inflammation
• Mobilize energy
• Survive short-term stress

When chronically elevated:
• Destroys your sleep
• Drives belly fat
• Breaks down muscle
• Wrecks your mood

High cortisol traps your body into fat-gain mode.

When cortisol stays high:
• Belly fat grows faster
• Cells become more reactive to stress
• Insulin pushes more fat into storage

Visceral fat around your belly has more cortisol receptors than other fat.