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Health | Wellness | Nutrition

Aug 20 • 15 tweets • 4 min read • Read on X

Your back pain isn’t a “getting older” problem.

It's a weak glutes problem.

Weak glutes silently kill your back, cause chronic pain, and limit your mobility.

Here’s a 5-minute fix to activate them and bulletproof your body… 🧵

Most people think glutes are “just for looks.”

But they’re your body’s engine for:

• Posture
• Stability
• Lower body strength

When they’re weak, the entire chain from your hips to your ankles suffers.

Weak glutes cause:

• Back pain (overloading the spine)
• Hip instability (no joint control)
• Knee injuries (bad tracking)
• Reduced athletic performance

It's not about having a flat butt anymore.

It’s about keeping your body working for decades.

The main reason? Sitting for hours.

If you spend 6+ hours a day in a chair:

• Hip flexors tighten
• Glutes are stretched but inactive
• Your brain stops “finding” them when you move

This is called gluteal amnesia — and it’s as bad as it sounds

When glutes don’t fire, other muscles take over:

Hamstrings, quads, and even your lower back.

But they're not built for that job.
They get overworked, break down, and leave you in pain.

Strong & active glutes give you:

• Pelvic stability
• Proper spinal alignment
• Better balance and agility
• Efficient force transfer in sports

They’re your body’s shock absorbers.

Here's a 5-minute simple routine to switch them on... 👇

The fix isn’t heavy squats or deadlifts (at least not at first).

It’s activation — teaching your glutes to fire before demanding movement.

Start here:

1/ Glute bridges — 2x 15

Squeeze at the top for 2 seconds.

2/ Side-lying clamshells — 2x12/Side

Add a resistance band if you have one.

3/ Banded side steps — 2×10/side

Small, controlled steps. Keep tension on the band.

4/ Single-leg hip thrusts — 2×10/side

Slow down and focus on the squeeze.

1/ Glute bridges — 2×15
2/ Side-lying clamshells — 2×12/side
3/ Banded side steps — 2×10/side
4/ Single-leg hip thrusts — 2×10/side

When to do this:

• After 2+ hours of sitting, to reset posture
• Before workouts to improve lifting performance
• As part of rehab to reduce knee or lower back pain risk

It’s 5 minutes that can save you years of pain.

Strong glutes don’t just make you look good.

They keep you moving well, pain-free, and independent as you age.

Activate them daily.

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https://x.com/NutritionTipzzz/status/1957842614092284145

Read my other thread here 👇

https://x.com/NutritionTipzzz/status/1957842614092284145

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More from @NutritionTipzzz

Health | Wellness | Nutrition

@NutritionTipzzz

Aug 19

Stretching doesn’t just change your body—it rewires your brain.

And science finally understands why…

Here’s why stretching is so powerful, and how it can transform your mind:

The brain-body connection is stronger than we realized.

Recent neuroscience shows your movements directly shape your emotions and neural pathways.

How you move physically changes how you feel mentally.

Why does movement affect your brain?

Your brain doesn't stop at your head. It extends throughout your body via your nervous system.

This deep connection means every physical action directly impacts mood, cognition, and overall well-being.

Read 13 tweets

Health | Wellness | Nutrition

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Aug 18

Do you take care of your mitochondria?

Unhealthy mitochondria = Poor health

Mitochondrial dysfunction leads to:
• Obesity
• Diabetes
• Muscle aging
• Neurodegeneration
• Cardiovascular disease

Here are 12 ways you can improve the health of your mitochondria:

You'll remember from biology class that the mitochondria are the powerhouse of the cell.

90% of the body's energy is produced in the mitochondria.

They're also crucial for
• Longevity
• Metabolism
• Reducing oxidative stress

Here's how to keep them healthy:

1. Minimize artificial blue light exposure

Artificial blue light (from screens and lightbulbs) harms your mitochondria.

It's a toxin.

It increases oxidative stress in the body, which damages your mitochondria.

Limit your exposure to all artificial light sources.

Read 17 tweets

Health | Wellness | Nutrition

@NutritionTipzzz

Aug 17

~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:

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

Read 14 tweets

Health | Wellness | Nutrition

@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:

Read 17 tweets

Health | Wellness | Nutrition

@NutritionTipzzz

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

Read 18 tweets

Health | Wellness | Nutrition

@NutritionTipzzz

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.

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.