I’m 38.

I stay around 10% body fat year-round.

No tracking.
No restrictive diet.
Just 3 hours of exercise per week.

In a country 🇺🇸 where 71% of adults are obese or overweight...

These are the fat-loss rules my son will grow up with: 1. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.

2. Creatine and protein powder are the only fitness supplements you need. Skip the fat-burners, Ozempic, and gimmicks.

They told you ‘calories in, calories out’ was all that mattered.

That lie is why your belly fat won’t budge.

Here’s the truth the fitness industry won’t admit: 🧵 Your body doesn’t count calories. It responds to threats

When it thinks it’s under attack, it triggers hormonal changes that stall fat loss.

It's why many of my clients felt stuck "doing everything right” before we started.

4 reasons they were stalled (and you might be too):

Your brain is starving for this ONE vitamin.

It’s not a substance. Not a mineral. Not protein.

It’s a natural antioxidant that protects your brain, supports your skin, and fuels your immune system.

Here’s what it is (and how to get it according to science): 🧵 VITAMIN C.

Your body can't make vitamin C.

Not a single drop (broken GULO gene).

Most mammals make it naturally, except for humans, guinea pigs, and some primates that lost this ability long ago.

And this creates problems most people never connect...

Your brain is burning through energy like a Ferrari in first gear.

But it's not aging or poor sleep causing your fatigue.

It's your amygdala forcing your body to run on sugar 24/7... even if you eat perfectly.

Here's the hidden science (and how to fix it):
Your brain has a fear center called the amygdala, and it controls more than just your emotions.

When you're worried about that presentation or anxious about hitting targets.

This region gets activated... and it sets off a chain reaction that literally drains your energy.

Your liver does more than filter toxins.

It’s the switchboard for your metabolism.

If it’s overloaded, your body can’t burn fat efficiently... even while fasting.

Here’s the centuries-old kitchen fix that can reset it fast:🧵 Believe it or not:

Every night while you sleep, your liver helps decide whether you burn fat or store it.

Most busy people (poor sleep, stress, etc) have programmed their liver to make the wrong decisions without even knowing it.

Vids like the one below overcomplicate this⬇️

Doctors put millions on statins to lower cholesterol.

However, your liver produces cholesterol from sugar, not fat.

And blocking it destroys your hormones.

Here's what they're not telling you: Only 35% of people who "need" statins actually take them.

The other 65% refuse because they feel terrible. Fatigue, brain fog, muscle pain, zero sex drive.

These aren't side effects - they're signs your hormone factory is shutting down.

Red Light Therapy is the most ignored healing tool on Earth.

It reverses aging, kills inflammation, optimizes mitochondrial function... yet most doctors never mention it.

So I dove into countless studies to understand its healing benefits...

What I discovered blew me away: 🧵 What is red light therapy?

Specific wavelengths of light (660-850nm) that penetrate your skin and activate cellular processes.

Think of it like photosynthesis for humans.

- Plants convert light to energy.
- Your cells do the same thing.

But only with these exact frequencies.

Most people think they have a weight problem.

They actually have a sleep problem.

Poor sleep destroys fat-burning hormones, spikes hunger by 28%, and drops metabolism by 15%.

Here's the "master reset" protocol I give all my clients: 🧵 Deep sleep isn’t luck.

It’s the outcome of simple habits, done consistently. My clients fall into two camps:

1. Used to wake up foggy but now enjoy clear-headed mornings.

2. Quickly heading there

Here's where it gets interesting:

Your meds and supplements are hiding the real problem.

You're depleting the ONE mineral your nervous system needs to stay "alive".

Constant fatigue, brain fog, and panic attacks are the price you pay.

What it's and the 5 fixes almost too easy to believe: 🧵 Magnesium Glycinate is the nervous system reset your body is begging for...

• You wake up tired.
• You feel wired but foggy.
• You’re always "on edge," and the littlest thing breaks your patience.

This isn’t burnout.

It’s your nervous system running on fumes...

The ‘harmless’ habit that's destroying you...

Alcohol.

6 brutal truths that’ll change how you see it forever:

1. A new 2025 study found people who drink alcohol have stiffer, more narrow blood vessels (“hyaline arteriolosclerosis”)... causing lesions tied to cognitive decline 2. Alcohol lowers testosterone and increases estrogen

Low T leads to:

—infertility
—erectile dysfunction
—loss of muscle mass

Ever wonder why your alcohol-loving uncle has a beer belly and man boobs? Well now you know.

That’s estrogen taking over... and alcohol helped it.

I’m 38.

I stay around 10% body fat year-round.

No tracking.
No restrictive diet.
Just 3 hours of exercise per week.

In a country 🇺🇸 where 71% of adults are obese or overweight...

Here’s every piece of fat-loss advice I’ll be passing on to my son: 1. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.

2. Creatine and protein powder are the only fitness supplements you need.

Your giant water bottle is draining your energy.

You're flushing out the very minerals your mitochondria need to make ATP.

Fatigue, brain fog, and irritability are the price you pay.

5 fixes almost too easy to believe: You’ve been told to “just drink more water.”

But hydration isn’t about quantity... it’s about quality.

When water lacks minerals like sodium, potassium, and magnesium:
— Neurons misfire
— Mitochondria stall
— Thirst remains

You see hydration is electricity. Not just fluid.

Think liver damage is just for alcoholics?

Think again.

Even teens are developing fatty liver from modern diets.

And it's crippling your ability to burn fat.

Here’s a simple 3-step process to protect yours... before it’s too late: Most people think liver issues = cirrhosis and heavy drinking

But your liver’s being hammered by daily habits you barely notice.

Even teens now show signs of fatty liver.

It’s wrecking their metabolism before they’re old enough to drink.

1 in 2 men will get cancer.

This neuroscientist & doctor got brain cancer.

He was told the odds were grim.
So he did something radical... changed his lifestyle.

Then lived 20 more years.

His message? Cancer is largely preventable.
Here are the 7 rules he swore by:
7. Cherish Your Relationships

Dr. David Schreiber believed strong relationships are cancer-protective.

People with love and support live longer, and fare better if they get sick. Loneliness, on the other hand increases disease risk.

Connection isn’t optional. It’s medicine.

Okinawans drink alcohol.
Eat white rice.
Get 85% of calories from carbs.

Live to 100, often with no meds... and no nursing homes.

Meanwhile, Americans are tracking macros
and dying faster.

The truth will piss off the internet.
Let’s break down the paradox 🧵 Okinawa has 68 centenarians per 100K people.
That’s up to 5x more than the U.S.

Most live with vitality.

No meds. No nursing homes. No pain.

They eat carbs, drink alcohol, and still outlive us.

I’m 38.

I stay around 10% body fat year-round.

No tracking.
No restrictive diet.
Just 3 hours of exercise per week.

In a country 🇺🇸 where 71% of adults are obese or overweight...

Here’s every piece of fat-loss advice I’ll be passing on to my son: 1. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.

2. Creatine and protein powder are the only fitness supplements you need.

The Amish don’t count calories.

They don’t track steps.
They don’t hit the gym.
They certainly don’t take Ozempic.

Yet they’re leaner, healthier, and live longer than most Americans.

What’s their secret? It’s not what you think.

7 reasons the Amish are outliving us all: Amish teenagers have < 1.5% obesity.

Adults have half the rates of diabetes, heart disease, and depression.

They live up to 10 years longer.

And while global fertility is collapsing....

The Amish population has 6x’ed since the 1950s.

Here’s what we can learn:

You’ve been lied to.

These 5 “healthy” foods spike insulin, wreck your gut, and stall fat loss.

You probably ate all 5 this week without realizing it.

Let’s break it down: You think you’re eating clean.

But the food industry hijacked the word “healthy” to sell addictive junk.

They slap on labels like “natural,” “low-fat,” or “plant-based”...

Meanwhile your gut, hormones, and metabolism take the hit.

Illegal in Europe, Japan, even China.

Served to your kids every morning.

Why?
Because our food system isn’t protecting your health. It’s protecting corporate profits.

Ever wonder why you feel better eating in Europe?

Here are 8 banned foods you eat weekly without knowing it: These aren’t banned for no reason.

They’re linked to cancer, hormone disruption, gut damage, and more.

Yet in the U.S, they’re still on store shelves… and in your kitchen.

Let’s start with one of the most common:

Ozempic doesn’t just shrink your appetite.
It can shrink your heart.

And that’s just the beginning.
This isn’t medicine. It’s a biological sledgehammer.

Here are 5 of the craziest side effects real users are experiencing…

The ones no one warned you about: 1. Heart Shrinkage

Ozempic users aren’t just losing fat. They're losing cardiac muscle.

A 2023 study found semaglutide reduced heart size in mice and human cells.

Could be a harmless adaptation to reduced metabolic demand. Could be dangerous.

The truth? We still don’t know.

Most people walk around with a broken waste removal system...and have no idea.

Brain fog, puffiness, stubborn fat, slow recovery

These aren’t random.
They’re signs your lymphatic system is clogged.

5 simple fixes to stop the spiral before it starts: 1. Bounce on a mini-trampoline

Rebounding is low-impact, fun, and one of the most effective ways to move lymph.

Just 5 minutes a day can change how you feel.

https://x.com/fitfastcoach/status/1885049120487817565