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Health | Wellness | Nutrition

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

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You've been lied to.

The fitness industry profits from keeping you overweight, injured, and buying more.

Here are 10 exercise myths they don't want you to question:

1. Running destroys your knees.

Research shows runners often have denser cartilage and stronger ligaments.

Pain usually comes from poor form, bad footwear, weak tissues, or ramping up volume too fast, not from running itself.

2. Your knees shouldn't pass your toes when squatting.

This outdated advice creates more strain on your hips and low back.

In real life (sports, stairs, jumps), knees pass toes all the time.

Let your body move naturally. That’s how it stays efficient.

3. Soreness means you had a good workout.

While soreness links to lactate buildup/acidity, it's NOT a reliable sign of effectiveness.

PTs see athletes crush workouts with zero soreness.

What matters more: recovery, sleep, and consistent progress.

4. Bigger muscles are always stronger.

Not necessary

Bigger muscles may have the ability to be stronger due to more motor units, but genetic differences, limb lengths, and levers play a huge role.

This explains why some lean athletes outlift bigger ones.

5. You need meat to build muscle.

Your muscles only care about amino acids.

Lentils, quinoa, and plant proteins work identically.

Champions exist in every diet category. Protein is protein.

Yet people waste money thinking meat is superior.

6. Always do cardio before weights.

This depends entirely on goals.

Strength athletes should lift first when fresh.
Runners should run first for better endurance.

Do what matters most when you have energy.

7. Working out tones your muscles

"Toning" isn't a physiological process.

You either build muscle or lose fat to reveal what's there.

It all comes down to calories in vs. calories out.

Those "toning" exercises? Just regular exercises with lighter weights.

8. You must bulk and cut to build muscle.

Not unless you're bodybuilding competitively

You can build muscle while losing fat simultaneously by maintaining a positive nitrogen state (more protein, creatine, sleep).

The emotional rollercoaster of bulk/cut cycles often backfires.

9. You burn more fat exercising on empty stomach

New research destroyed this completely.

Fat loss comes from caloric deficit, not meal timing.

Athletes perform better with fuel.

Empty stomach training just makes you weaker.

10. Lifting heavy stunts growth in kids

There’s zero evidence to support this.

Kids who strength train (safely) are:

• Less injury-prone
• Stronger
• More confident

Even a 3-lb dumbbell is strength training.

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https://x.com/NutritionTipzzz/status/1955317087917781135

Read my other thread here 👇

https://x.com/NutritionTipzzz/status/1955317087917781135

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More from @NutritionTipzzz

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@NutritionTipzzz

Aug 15

The Amish have just a 4% obesity rate—9x lower than most Americans.

They're less anxious and live longer than most of us.

Their secret? Not restrictive diets, gyms, or fitness trackers.

But 10 simple habits that let them age without decline:🧵

Only 4% of Amish adults are obese.

Compare that to 31-36% of typical Americans.

Amish children are 1/3rd as likely to be obese as their peers.

This translates to 50% lower rates of Type 2 diabetes.

On top of this:

Amish men average 18,425 steps per day.
Women average 14,196 steps daily.

That's 3-4x more than typical Americans who manage under 5,000 steps.

No fitness trackers. No gym memberships.

Here's how they're outliving us all:

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Aug 14

If you're reading this, you probably have forward neck posture..

"Nerd neck" makes you dumber, less attractive, and can even cause hair loss

Here's how to fix it..

First we need to understand why nerd neck is bad

Besides the functional importance of proper posture, nerd neck also causes the muscles in your neck to atrophy, which has a terrible aesthetic consequence

A broad and straight neck is functionally significant.

It insulates the head from concussive blows and whiplash, while maintaining proper spinal alignment

Most people don't know this but for every inch of forward head posture, the force on the spine increases by an additional 10-12 pounds.

If you have nerd neck, you're asking for knee pain, immobility, and a lifetime of chiropractor visits

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Aug 3

Everyone over 30 blames aging for their belly fat.

But the problem isn't age...

It's poor choices and years of neglect.

Here are 5 simple fixes to destroy stubborn belly fat: 🧵

First, why do we store so much fat around our stomach?

It's how your body protects your vital organs and keeps you alive.

Here's how it works:

Now that we understand this, it's time to remove that excess weight:

1) Walking:

This is by far the best way to do cardio.

Running exerts more energy → making you want to eat more

Yes it's cliche but 10k+ steps per day really works.

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Aug 2

These 10 "healthy" foods are secretly killing your weight loss:

1. Extra Virgin Olive Oil

But it´s still high-calorie fat.

It has 120 calories per tablespoon.

A few extra drizzles on salad or your frying pan easily adds 300+ hidden calories.

Get a convertible sprayer to lightly mist the pan.

2. Nuts.

They´re calorie bombs disguised as a health food.

Yes, they have healthy fats, vitamins and minerals.

But just 2-3 handfuls is 400-600 calories and you won´t even feel full.

Nuts in packets normally have added salt and seed oils too.

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Jul 30

Millions of people sleep on their side.

And they have no idea that, silently, it’s damaging their joints and muscles.

But “sleeping on your back” is terrible advice for most.

A thread about the risks of side sleeping and how to recover your body:🧵

Your body spends about 25,000 hours in your preferred sleeping position over 10 years.

For side sleepers, this means 25,000 hours of uneven pressure on hips, shoulders, and knees.

This is what really happens to your body:

1. The lower shoulder bears the weight of the upper body for hours.

This restricts blood flow and forces the lower shoulder to rotate internally.

Over time, this can lead to "side sleeper's shoulder" (chronic pain, reduced range of motion).

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Jul 29

You've been lied to.

Big Pharma doesn't want you to heal yourself for this cheap.

9 reasons Baking Soda is the most underrated medicine in the world:

1. It helps fight cancer:

Cancerous tumors grow in acidic environments.

Baking soda can make tumors less acidic without affecting the pH balance of healthy tissues and the blood.

Research suggests this won't treat cancer but helps fight against it.
(Link to article below)

2. It's great for kidney health:

Baking soda helps reduce acids in the body, which may slow the progression of chronic kidney disease and improve kidney function.

Here's how it works: