Health | Wellness | Nutrition Profile picture
Aug 17 14 tweets 5 min read Read on X
~93% of adults have metabolic dysfunction.

It’s why you can’t lose weight, feel foggy, and are tired all the time.

Stanford's leading metabolism expert Dr. Casey Means calls it the root cause of most chronic disease.

Her 10 tips to fix your metabolism & get your energy back: Image
1. Walk 10 minutes after every meal.

This simple habit cuts glucose spikes by 30-35%. No equipment needed.

Studies show 7,000 daily steps reduce death risk by 70%. But timing beats total count. Post-meal walks work like medicine.
2. Eat single-ingredient foods 80% of the time.

In NIH studies, people ate 500 fewer calories daily on whole foods vs processed. Without trying.

Your cells recognize real food and signal fullness.

Stick to foods without labels: Meat, eggs, vegetables, fruit
3. Compress your eating to 8-10 hours daily.

Same calories in 6 hours vs 12 hours creates totally different metabolism.

Shorter windows mean lower glucose and insulin all day.

Start with 12 hours. Work down to 10. Skip breakfast or dinner, not both.
4. Your "normal" blood tests are keeping you sick.

Optimal: Glucose under 85, triglycerides under 75, HDL over 60.

Most doctors accept glucose at 99 as normal.

That's one point from pre-diabetes.
Get tested quarterly. Track trends, not single points.
5. Protect your sleep like your life depends on it.

One night of poor sleep spikes glucose like eating candy.

• Block all light.
• Cool room to 65-68°F.
• Go to bed at the same time every night.

Sleep isn't a luxury. It's when your cells repair themselves.
6. Mix 3 types of exercise weekly.

• Zone 2 cardio (can still talk): builds mitochondria
• HIIT (breathless): improves efficiency
• Weights: creates metabolic tissue

150 minutes moderate or 75 intense per week. Plus 2-3 strength sessions.
7. Get 20 minutes of morning sunlight.

Sunlight directly triggers mitochondrial function.

It sets your circadian rhythm for better sleep.

No sunglasses. Within 2 hours of waking. Cloudy days count too.
8. Add fiber before meals to boost natural GLP-1.

Your gut makes the same hormone as Ozempic for free.

These boost it:

• Add 2 tbsp flax or chia in water 10 mins before eating
• 3.5 ounces of spinach daily

It costs pennies and works better than supplements.
9. End hot showers with 30 seconds of cold.

Cold exposure forces mitochondria to multiply and burn more energy.

Start with 10 seconds. Build to 30.

You'll burn more calories for hours after.

Cold exposure forces mitochondria to multiply.
10. Stand or move 2 minutes every 30 minutes.

Sitting locks glucose channels inside cells.

Brief movement every 30 minutes keeps them at the surface all day.

This matters more than your workout.

2-minute movement breaks beat hour-long workouts.
The formula is simpler than you think:

• Move often
• Eat real food in windows
• Sleep well and in darkness
• Get morning sun

Your cells already know what to do. Stop confusing them with modern life.
If you want to level up your cooking game,

Get "Complete Cooking Guide"

You will Discover:

- Budget friendly ingredient hacks
- Easy-to-follow recipes
- Secrets of the kitchen with essential equipment tips

Say goodbye to mealtime stress!
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More from @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:🧵 Image
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:
Read 17 tweets
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.. Image
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 Image
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 visitsImage
Read 18 tweets
Aug 13
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. Image
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.
Read 13 tweets
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:
Image
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. Image
Read 11 tweets
Aug 2
These 10 "healthy" foods are secretly killing your weight loss:

1. Extra Virgin Olive Oil Image
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. Image
Read 14 tweets
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:🧵 Image
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). Image
Read 20 tweets

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