You were taught grey hair is part of aging

But today, 1 in 4 people go grey before 30.

This is a biological alarm bell.

Here’s how you're bleaching your hair from the inside out (and how to fix it)🧵: This is not just genetics. It’s environmental sabotage.

1 in 4 people under 30 already have grey hair.
By 2030, that number will hit 40%.

This is cellular war
Grey hair is your mitochondria waving a white flag.

The cause isn’t age, it’s cellular sabotage. Let me explain…

You lift. You eat protein. You take creatine.

And still, your gains are slow.

These 8 precision molecules trigger muscle growth and protection at the cellular level ...including some you’ve never heard of (Save this 🧵): First, the importance of muscle

It’s not just about aesthetics, it is your metabolic engine.

• Increases insulin sensitivity
• Improves brain health via myokines
• Supports testosterone
• Extends lifespan + preserves independence

@drgabriellelyon with @StevenBartlett

DON'T let fear rob you of the benefits of a fast.

I went 72 hours without food.

Instead of starving, I lost fat, gained strength, healed my gut, and tripled my energy (without losing any muscle).

Here’s EXACTLY what happens during a 72-hour fast (and how to do it safely)🧵 1. Fasting isn’t starvation, it’s metabolic reprogramming.

A 72-hour fast activates powerful biological processes:

• Accelerated fat burning
• Cellular damage repair
• Immune system regeneration

Constant eating isn’t normal. Fasting reminds your body how to heal itself.

Your doctor says your bloodwork is “NORMAL”

But you still feel like garbage.

Here’s the real truth about lab ranges and how to actually read your bloodwork to reclaim your energy, hormones, and sanity:🧵 The Great Lie:

Lab ranges aren’t built for optimal health.

They’re built on population averages.

But the “average” American is:
• Overweight
• Inflamed
• Pre-diabetic
• Chronically fatigued

So your labs might be “normal”..
But your health might not be.

@anthony_chaffee

Most people are wrong about coffee.

It’s a powerful drug for focus, fat loss, gut health, and longevity.

But 90% of people waste its potential and miss these exact benefits: 🧵 1. First, what's in it?

Coffee contains over 1,000 compounds, including:

• Caffeine – blocks adenosine to keep you alert
• Chlorogenic acid – antioxidant and blood sugar regulator
• Polyphenols – support your gut and skin
• Diterpenes – protect your liver

Upgrade your brain like you upgrade your tech.

Double your focus. Boost your memory. Stay calm under pressure...without Adderall.

Here’s your science-backed guide to NOOTROPICS (and how to stack them): 🧵 1. What Are Nootropics?

They’re compounds, natural or synthetic, that enhance brain function:

• Focus
• Mood
• Memory
• Creativity

But most supplements are garbage. These ones have real data behind them.

They tell you to take probiotics.

But no one tells you which types to actually take.

This is your guide to the exact strains that fix your gut, heal your brain, burn fat, and bring you back to life (Bookmark this thread):🧵 1. What is it?

It's not just "good bacteria."

They’re live microbes that, when taken in the right strain and dose, can:

• Rebuild your gut
• Lower inflammation
• Boost immunity, mood, and metabolism

But different strains do different things.
@maxlugavere

This is NOT a health hack.

But it's the MOST powerful health habit.

Lack of SLEEP increases body fat, shrinks your brain, and accelerates aging.

Here’s the science of high-performance sleep and how to fix yours before it ruins your health:🧵 1. Sleep isn't a luxury

It’s a biological reset.

1 in 3 adults sleep less than 6 hours.

Just one bad night raises Alzheimer’s risk, blood sugar, and inflammation.

Consistent, deep sleep is your #1 tool for brain, body, and longevity.

This looks like Sci-Fi.

But it’s real.

It can reverse aging, heal your brain, and supercharge your performance… with just oxygen

It’s called Hyperbaric Oxygen Therapy (HBOT) and it’s the most overlooked upgrade in health optimization.

Here’s why 🧵: 1. What is it??

You enter a chamber.

The pressure increases.

You breathe 100% oxygen.

That’s it.

But the result?

Up to 20x more oxygen dissolves into your blood plasma flooding even oxygen-starved, damaged tissues.

Cellular healing in HD.

From @maxlugavere & @DrSherr:

You’re not lazy or unmotivated.

You’re circadian rhythm is disrupted

And it’s silently destroying your energy, focus, and health.

Here's exactly how to fix it with science-backed methods:🧵 1. The Basics

Your circadian rhythm is a 24-hour internal biological clock.

It regulates:

• Sleep-wake cycles
• Hormonal production
• Metabolic processes
• Body temperature
• Gene expression

It's not just about sleep.

It's a fundamental biological system.

Grandpa Chuando Tan is 59.

And somehow looks 29.

Here's his simple routine that does NOT include fancy biohacking gadgets or taking 100 supplements daily: 1. Diet:

Chuando credits his youthful appearance mostly to his diet.

His message? "You are what you eat".

He attributes 70% of his results to diet and 30% to training.

This grandpa is 70.

At 60, Wojciech Węcławowicz became more jacked than most 20 yr olds.

Here's his routine that helped him go from a soft old man to absolutely shredded at 60 yrs old (it even helped his wife): First, here's both of their transformations:

You need to try COLD THERAPY.

It supercharges your brain, supports metabolism, and slows down aging at a cellular level.

Scientists are excited about cold therapy, it's time you knew why (and how to use it): 1. Cold Therapy 101 (Beyond Athletes & Biohackers)

Exposing yourself to brief bursts of cold (39–59°F). Common forms include:

• Ice baths
• Cold showers
• Cryo chambers
• Natural cold plunges

Not just for pro-athletes, cold exposure can radically improve anyone’s life

LIGHT THERAPY has existed for over 10,000 years

Ancient Egyptians, Greeks, and Babylonians used it to heal wounds and boost vitality.

Today, science proves it can balance your hormones, fix your sleep, and even rejuvenate your skin (Here’s how it works and how to use it): First, a brief history:

Heliotherapy was used in ancient Egypt, Greece, and India for physical and emotional health.

Then In 1903 Niels Finsen was awarded the Nobel Prize in medicine for treating tuberculosis scarring with UV light and smallpox scarring with red light

RED LIGHT THERAPY is the ultimate anti-aging hack.

NASA, pro athletes, and celebrities use it to supercharge their cells by up to 200%

Here’s how it works and the exact protocols for rejuvenated skin, superhuman energy, laser focus, and bulletproof cellular health: 6) First, here's what it is:

Originally tested by NASA in the 1990s:

• Uses specific wavelengths (660 & 850nm)
• Fuels your cells’ powerhouses (mitochondria)
• Zero UV, minimal heat, just pure light energizing your body from the inside out.

That's not all...

The hottest longevity hack isn’t new.

SAUNA therapy is 1000s of years old.

It reprograms your cells, melts stress, and extends your life—yet most people only use it to relax.

Here’s why it might be the most underrated tool on earth for life span, fitness, and mental health🧵: 12) It cuts your risk of death by 40%

A 20-year Finnish study of 2,300+ men found that:

• 4-7 sauna sessions per week → 50% lower cardiovascular death risk
• 40% lower risk of all causes of premature death

The more you sauna, the longer you live.

Ancient warriors, monks, and biohackers share one secret Strategy.

Science now proves it can:

• Burn stubborn fat-without starving
• Enhance brain function
• Reverse aging

This ancient wisdom costs nothing, and it's finally backed by science. Here's why it works 🧵: FASTING

8) Body’s reset button

What happens after just 12hrs:

• Autophagy → cells detox & recycle junk
• Growth hormone soars → preserves muscle
• Insulin sensitivity spikes → body burns fat for fuel

This is how our ancestors evolved to thrive when there wasn't food.

@davidasinclair

“Eggs are bad for your cholesterol”

WRONG

Nick Norwitz ate 720 eggs in 30 days

He then ate 600 strips of bacon, tried a diet of Oreos, and even went vegan.

Here’s what happened to his cholesterol level each time (not what you expect): @nicknorwitz But who is this Nick Norwitz guy?

• A PhD in Metabolism from the University of Oxford
• Soon to be an MD in his final year of Harvard Medical School

His Message?

"Make Metabolic Health Mainstream" and "Stay Curious"

He's basically an expert on this topic.

"This is what happens when you abuse steroids"

No, this is mostly a result of poor gut health

Poor gut health makes you fat, leads to heart disease, diabetes, and even depression.

These strategies help you fix your gut so that you can lose weight, gain muscle, and live longer: But first,

This is Gordon Ryan, a top Brazilian Jiu-Jitsu athlete who is being mocked for steroid use.

He is battling a rare gut issue that is worsened by long term antibiotic use.

This health crisis has led to reduced training, poor nutrition, and muscle loss

This guy is 62

But his epigenetic age is 37

It is possible to reverse your age and get fitter as well.

Dave Pascoe’s routine looks complex, but it’s based on simple principles.

If you’re over 30, this breakdown of his biohacking system could be valuable to your health: There are 7 core strategies that should be usable for most people

1. Exercise
2. Nutrition (Diet and supplementation)
3. Sleep
4. Limit environments exposure to toxins
5. Sauna (if you have access)
6. Cold Exposure
7. Intermitten Fasting

Lets dive in:

My goal is to be this fit in my 70s

Mark Sisson is the world's fittest 71 year old

His approach is based on evolutionary biology and contemporary scientific research.

I am using these 10 strategies now to look like him in my 70s: 1. A Primal Diet

I follow a diet similar to what our ancestors ate, focusing on whole, unprocessed foods.

I use the 80/20 rule. It allows me flexibility lets me still indulge and have fun on occasion.