Rueben Hewitt Profile picture
Fat loss coach for ALL busy professionals 🏳️‍🌈 Specialty=permanent transformations || Owned a VC-funded Health & Nutrition Co.
Francesco 🍊🍊🍊 Profile picture Carolyn Calfo Profile picture Apollo Jackson Profile picture DustinWaling overthinking pragmatist Profile picture Konrad ✝️ Profile picture 8 subscribed
Mar 28 11 tweets 4 min read
Andrew Huberman's 6 best productivity protocols

(so you have time to get fit like him, or start a harem) Image 1. Protect your peak-performance hours

"Only interrupt them if a nuclear bomb goes off"

These are the hours in which you can dedicate absolute focus toward a solitary task. It's when you do your deep work, the stuff that moves your life and business forward.
Mar 20 23 tweets 6 min read
Researchers recently completed the largest study on metabolism ever.

It contains a discovery that changes EVERYTHING we know about your metabolism.

Hint: Aging is NOT the reason you’ve put on weight since your 20s.

Here's the truth, and how you must use this info:
🧵 Image We've all heard it or said it:

“My metabolism isn’t what it was in my 20s. Back then, I could eat whatever I wanted without gaining weight"

It implies that time slows our metabolism, and that our excess weight is a natural result of aging.

Harsh truth: This is patently false.
Mar 12 6 tweets 2 min read
To find out what contaminants are in your local supply:

(in under 1 minute) Image In case you're wondering why you should care at all, click here:
Mar 7 15 tweets 4 min read
Why you need a shower filter:
🧵 Image P.S.

If this topic interests you, you’ll love my emails.

In them, I share insights gleaned from:

➖7-Day water fasts
➖Longevity supplementation
➖Daily cold exposure for a full MI winter

And more.

Join 2000+ others here:
wellnesslab.beehiiv.com
Feb 27 12 tweets 5 min read
The best exercises for each muscle group

(Save this for when you go to the gym) Image 𝟏. 𝐁𝐈𝐂𝐄𝐏𝐒

Chin Ups
Reps: 5-10
Rest: 2-3m

Cable Curl
Reps: 12-15
Rest: 90s

Hammer Curl
Reps: 10-15
Rest: 90s

Barbell Curl [EZ bar]
Reps: 8-15
Rest: 90s

Incline Dumbbell Curl
Reps: 10-15
Rest: 90s

Dumbbell Preacher Curl
Reps: 10-15
Rest: 90s Image
Feb 19 22 tweets 5 min read
Stop ignoring your body’s feedback.

Here are 30 signs you have an unhealthy lifestyle:

1. Your d*ck doesn’t work like it should Image Before we continue,

I’d like to share that issues with an asterisk are ones I struggled with then overcame.

I can help you improve your health too

If you want to:
➖Lose > 20lbs
➖Transform your health

Dm me "LEAN & HEALTHY" for details
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Feb 16 27 tweets 6 min read
𝟓𝟎 𝐋𝐈𝐅𝐄 𝐋𝐄𝐒𝐒𝐎𝐍𝐒 𝐏𝐄𝐎𝐏𝐋𝐄 𝐋𝐄𝐀𝐑𝐍 𝐓𝐎𝐎 𝐋𝐀𝐓𝐄

1. Just because you do something a lot doesn’t mean you’re good at it.

It’s called the Mere Exposure effect, and it’s the reason you still pee on the toilet seat. Image 2. When you change how you treat yourself, you change how others treat you.

3. Your health is your first and most important job.

If you don’t protect your health, you won’t be able to protect anything else—your happiness, family, or finances.
Feb 6 28 tweets 7 min read
37 years on this planet. 20 years in the gym.

Here’s every fitness secret I’ve learned:

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. Image BUSY PROFESSIONALS:
WANT A LEAN, ENERGIZED BODY?

As a client you'll lose 20lbs in 3 months, and learn to maintain a low bodyfat% for the rest of your life. I have space for a few more committed individuals—DM me "NEW ME" for info

(results guaranteed or I work for you for free)
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Feb 2 24 tweets 7 min read
Among elites with a deadly mindset, there are two athletes that stand apart.

Tim Grover has trained them both.

In doing so, he discovered 7 similarities between the pair that will help you win at life:

//THREAD// Image //WANT OR WISH? DECIDE ONCE AND FOR ALL

I once heard a story about a high school basketball team.

They were missing a lot of shots during their practice sessions, so the coach lined everyone up.

“When the year started, who said they wanted to be a better shooter this season?”
Jan 30 19 tweets 4 min read
15 signs you are losing as a man:

1. You’re depressed and not taking action Image The “L” doesn’t come from being depressed.

It comes from living that way without ever addressing the underlying reasons.

➖Medicate if you must.
➖Take it day by day if you must.

But at some point, you must commit to fixing the source of your unhappiness.
Jan 26 26 tweets 7 min read
In working with DoNotAge .org, I discovered some bad news:

My chronological age = 37
My biological age =40

F*ck that!

Here’s how I'll rewind the clock by Jan 1st 2025: Image Before we dive in, you’re probably wondering:

Chronological vs biological, what’s the difference?

Well, you have two ages:

Your chronological age is the number of years you’ve been alive.

Your biological age reflects how your cells are actually aging.
Jan 15 5 tweets 5 min read
Every piece of equipment I've accumulated over the years to improve my health:

1. Earthing mat

Earthing, also known as grounding, is the practice of connecting with the Earth's electrical energy by walking barefoot outside or using conductive systems indoors.

Studies suggest earthing may help in normalizing your day-night cortisol rhythm, reduce blood pressure, reduce inflammation & oxidative stress, and improve overall wellbeing.

——————————————

2. Blue-blocker goggles

These reduce eye strain and improve sleep quality by filtering out blue light emitted by digital devices. I wear these when the sun goes down.

I DON’T USE JUST ANY TYPE

I use one that has foam cushioning around the rim of the lens to reduce “light leakage”—blue light entering your eyes from the top, bottom, and sides.

(The regular kind that blocks blue light only from the front always seemed like a half-measure to me.)

——————————————

P.S.

If you’d like me to do a deep dive into your lifestyle so I can optimize your health and weight,

DM me “HIGH PERFORMER”

I’ll upgrade how you eat, sleep, move, structure your environment and go about your day, so you can attack life at your best.

You’ll also lose >20lbs going through the process.

——————————————

3. Trampoline

The best way I know to take 5-min work breaks.

It’s fun. It’s efficient. It offers unique benefits.

✔️Gentle on the joints
✔️Improves Bone Density
✔️Improves Cardiovascular Health
✔️Enhances Balance and Posture *
✔️Increases Strength and Muscle Engagement
✔️Increases lymph flow, boosts immunity and accelerates the detoxification & cleansing of the body

*Trampoline exercise stimulates the vestibule in the middle ear, automatically improving balance and posture. Plus it builds your core.

——————————————

4. Red party lights

When the sun goes down and I reach for my blueblockers, I turn these on.

They’re cheap. They’re a cool party trick. They set the mood for when I gotta toss the wife around the bedroom….

And they emit less circadian-rhythm-destroying blue light than standard bulbs (as per Huberman)

Benefits include improved sleep quality, mood, and energy.

——————————————

4. Amber book light

Emits a soft candle-like glow with 99.95% of the blue light removed.

I use it for night-time reading, and for when I gotta wake up in the middle of the night to use the bathroom or write out a thought.

Rather than nuke my photoreceptors with light, I grab Amber (the light not the person).

——————————————

5. Weight vest

My favorite weight-loss accelerant.

Perks:

✔️Walking becomes zone-2 cardio
✔️Core strength builds passively
✔️Chores become exercise
✔️Can be neuro-protective*

*You should be doing 150-200mins of zone-2 per week to slow age-related cognitive decay. Usually this is a pain in the ass, so you’re probably not hitting this target, but for myself and every client I’ve had who went on to buy a weight vest, hitting this mark is cake.

Just wear your vest when you go for walks (as you take the dog out, get your 10K steps in, call friends, or listen in on zoom meetings).

——————————————

6. Earthing mattress cover

For the same reasons as the earthing mat.

If you live to be 80, you would’ve spent 27 of your years sleeping. That’s a lot of time that could’ve been spent earthing.

——————————————

7. Bowflex 55lb adjustable dumbbell x2

This provides lockdown-proof fitness.

It also serves as a good backup for busy days.

When there’s only time for a 30 min break and the gym is 10 mins away, Mr. Noflex skips. Mr. Bowflex cranks up his speakers and gets a home-pump going.

——————————————

8. Bicycle

For me, biking is stress-relief, fresh air, sunlight, and joy all rolled into one.

You don’t have to own a bike, but you should own something that keeps you active and that’s so much fun you don’t consider it to be exercise..

For some of you that’s a pair of running sneakers (gross)
For some of you that’s a big-assed pool (goals)

Whatever it is, find your thing and keep it around so you can do lots of it.

——————————————

9. Brick

Had to include this too.

Ancient technology, but gat damn it helps temper my post-leg-day muscle soreness.

It’s also good for the brain.
Here are the complex instructions:

Step 1: Put a brick below your bed to elevate your feet above your head

Step 2: Thank ya boy the morning after you squat heavy

Benefits:
✔️Improved circulation
✔️Less muscle soreness
✔️The glymphatic system cleans the brain more effectively while you sleep

It's good for your brain + good for your physique

(less soreness= you could go hard again tomorrow)
——————————————

10. HEPA Air purifier

Indoor air pollution is about 2-5x—and occasionally 100x—what it is outside (according to the EPA).

We’re constantly adding harmful chemicals and metabolites to our indoor air environment—not only with our hair products, perfumes, and cleaning products, but also with our cooking.

I get ample fresh air during the day, but every night I spend 8 hours cooped up in my bedroom.

So I put my air purifier to work. Each night, I make sure it’s working harder than Kanye’s PR team.
——————————————

P.S.

If you’d like me to do a deep dive into your lifestyle so I can optimize your health and weight,

DM me “HIGH PERFORMER”

I’ll upgrade how you eat, sleep, move, structure your environment and go about your day, so you can attack life at your best.

You’ll also lose >20lbs going through the process.Image BUSY WORKING ADULTS

I'm looking for 2 persons serious about:

➖Losing 20lbs by March
➖Learn to eat in a way that sustains a low bodyfat% for a lifetime

If you're willing to try something new instead of your usual plan that never works, you're serious.

Dm me "SERIOUS" for infoImage
Jan 13 17 tweets 4 min read
13 LIES standing between you and your dream physique: Image 1. Cardio is great for fat loss

TRUTH:
Cardio is great for
✔️lung health
✔️heart health
✔️decreasing heart rate
✔️decreasing blood pressure
✔️delaying age-related cognitive decay

But it sucks for fat-loss.

If you desire to lose weight and keep it off,

Lift weights.
Jan 7 13 tweets 4 min read
10 quotes for when you feel like giving up:

1. Image 2. Image
Dec 30, 2023 23 tweets 6 min read
Researchers recently completed the largest study on metabolism ever.

It contains a discovery that changes EVERYTHING we know about your metabolism.

Hint: Aging is NOT the reason you’ve put on weight since your 20s.

Here's the truth, and how you must use this info:
🧵 Image We've all heard it or said it:

“My metabolism isn’t what it was in my 20s. Back then, I could eat whatever I wanted without gaining weight"

It implies that time slows our metabolism, and that our excess weight is a natural result of aging.

Harsh truth: This is patently false.
Dec 16, 2023 15 tweets 6 min read
REMINDER:

Sitting for 8 hours a day is ruining your back.

In between the Netflix & Chill this weekend, do these at-home exercises to save yourself from back surgery:

🧵 Image 1. Thoracic Extensions

Your T-spine is meant to extend, but our sedentary lifestyles push our T-spines into chronic flexion

(the T-spine rounds & the shoulders fall forward)

This causes back pain and mobility issues.

T-extensions undo some of this sitting-induced damage. Image
Dec 5, 2023 14 tweets 3 min read
🧵10 reasons why: Image 1. For Your Loved Ones

Every son wants a dad he can run and play with.
Every daughter wants their father to walk them down the aisle.

Take care of your health so you’re around longer and able to participate actively in the lives of your loved ones.

Make sure you’re that guy.
Nov 28, 2023 22 tweets 4 min read
Stop ignoring your body’s feedback.

Here are 30 signs you have an unhealthy lifestyle:

1. Your d*ck doesn’t work like it should Image Before we continue

I’d like to share that issues with an asterisk are ones I struggled with then overcame.

I can help you improve your health too

If you want to:
➖Lose your belly
➖Learn sustainable eating that preserves a low bodyfat% for a lifetime

Dm me "FIT" for details Image
Nov 14, 2023 18 tweets 5 min read
8 reasons why cold showers are superior to hot showers:

1. Cold exposure boosts your testosterone levels Image The benefits of increased testosterone are many:

—improved mood
—increased energy
—more enjoyable sex life
—increased muscle mass and strength

As Shakespeare once eloquently stated:

“Cold showers man, that shit puts some hair on your chest.” Image
Nov 9, 2023 17 tweets 4 min read
Your belly fat is paving the way for:

• Heart disease
• Depression
• Diabetes
• Cancer

To rid yourself of the EXCESS pounds, here are 12 things you must know:

1. There’s a precise order to eating the food on your plate Image Eat in this order:

➖1st: Fiber & Fats
e.g. salad with full-fat dressing

➖2nd: Protein
e.g. eggs

➖3rd: Carbs
e.g. an apple

Your blood sugar levels will be more stable, and less of your meal gets stored as fat.
Oct 16, 2023 22 tweets 6 min read
Just 2 years ago, researchers completed the largest study on metabolism EVER.

It contains a discovery that changes everything we know about your metabolism.

Hint: Aging is NOT the reason you’ve put on weight since your 20s.

Here's the truth, and how you must use this info:
🧵 Image We've all heard it or said it:

“My metabolism isn’t what it was in my 20s. Back then, I could eat whatever I wanted without gaining weight"

It implies that time slows our metabolism, and that our excess weight is a natural result of aging.

Harsh truth: This is patently false.