This 2 minute thread will save you 10+ years of your life: The average person spends 4-6 hours a day on their phone.

If they did this from the ages of 20 to 80 they would have spent a total of 10+ years of their lives on a screen.

Phones are a great invention, but they're more toxic than you think.

That's not even the worst part...

I just turned 45.

If you're in your 30's, read this: 1. When you hit your 40’s, you’ll see 2 types of people: Those who took care of themselves and those who did not.

2. Lifting weights is investing in your future self. Start now to be functional well into your 80s while increasing your attractiveness.

I'm about to turn 45.

If you want to look 10 years younger than your age, read this: 1. Become metabolically healthy.

You can turn the clock back by giving a fuck about your body.

Balanced glucose, lipids, and hormones keep cells thriving, which also means less inflammation and more collagen.

Being metabolically healthy is like giving a spa treatment to your cells.

You don't need to be zero percent body fat. Avoid having too much, as it will inflame your body and face.

Everyone thinks getting healthy is about making massive overhauls to your lifestyle.

What most people know is you can completely change your life with a few mini-habits.

Here are 7 micro-habits that will change your life: 1. The One Hour Rule

For the first hour upon waking and the final hour before sleeping, put your phone away.

Let yourself pudder in the mornings without giving power to outside influences.

At night let your mind take a break from dopamine so it can sleep in peace.

I'm about to turn 45.

Here are fitness cheat codes I wish I knew in my 20's: 1. Avoid tap water & water in plastic bottles. They contain BPA & phthalates, which may affect hormones. Drink from glass or metal bottles instead.

2. Use a pinch of sea salt or electrolyte powder with your water. This helps with hydration & absorption.

The country with the world's highest life expectancy is Singapore.

They didn't get there by luck—they got there through a mix of smart policies, emphasis on family, and healthy living.

Here are 10 crucial reasons why Singaporeans live the longest: 1/ Healthcare

Singapore's health care system is like the Rolls-Royce of medical care.

You get universal coverage and cutting edge technology while the system places a heavy emphasis on prevention.

As an added bonus, they lead the world in maternal and infant care.

Shohei Ohtani is the best baseball player on the planet and is about to start in his first world series.

While insanely talented, most people don't know he's been using a secret goal-setting framework he learned as a child.

It's called the Harada Method & here's how it works: Who is Shohei Ohtani?

Shohei Ohtani is a once-in-a-lifetime baseball unicorn.

He throws 100 mph fastballs, strikes out batters, leads the league in home runs, and is the only person in baseball to have 50 home runs and 50 stolen bases in ONE year.

He’s basically a human cheat code, rewriting what we think is possible in the sport and making baseball exciting for a whole new generation.

But his baseball beginnings were humble and it started with his coach Takashi Harada.

Vitamin D is essential to living a normal life.

Yet It's estimated that over 40% of North Americans are deficient in vitamin D.

During the fall and winter seasons keep an eye out for these 11 weird symptoms of Vitamin D deficiency. 1. Mood Swings

Vitamin D influences the production of serotonin and also plays a role in releasing cortisol (the stress hormone).

Low vitamin D can cause imbalances in cortisol levels, leading to mood swings—ranging from happiness to irritability and sadness.

The average human consumes an entire credit card's worth of microplastics each month.

While we cannot eliminate them fully, there are ways we can significantly reduce their impact on our lives.

Here are 13 powerful ways to remove microplastics from your life. Dangers of microplastics in the body:

· Cell damage
· Lung damage
· Gut Disruption
· Increased toxicity
· Endocrine disruption
· Increased carcinogens
· Increased inflammation
· Accumulation in organs
· Nutrient Absorption Issues

Here's how to eliminate them from your body:

A man on the internet ate 720 eggs in one month.

This is equal to eating one egg per hour for 30 days straight.

Here's what happened: First off, this is was no ordinary man. His name is @nicknorwitz

He recently graduated from Oxford with a PhD in neurometabolism and is now pursuing his MD at Harvard.

He did this experiment to see if eating that many eggs, with all their cholesterol, would spike his blood cholesterol levels, specifically LDL (the so-called "bad cholesterol").

Here's what happened 👇

Dieting can be overcomplicated and a pain in the ass.

Thankfully, I've found a simple diet that almost anyone can do.

It doesn't require you to count calories or measure foods.

It's called the Green Face Diet and it might change your life.

Here's how to do it: What Is The Green Face Diet?

It's a diet that's as bare-bones as it gets, but that's exactly what makes it so effective.

The rules are so simple you could tattoo them on your forearm in 5 minutes:

Rule #1 - If it’s a green vegetable you can eat it.

Rule #2 - If it had a face or would’ve grown up to have a face, you can eat it.

Rule #3 - If it’s not green and has no face, don’t eat it.

The country with one of the lowest obesity rates and highest life expectancy is Japan.

4-5% of their population is classified as obese while Western Nations can exceed 30-40%.

Here are 10 crucial reasons why Japan is one of the healthiest countries in the world: 1. Their healthcare system

Japan’s healthcare system is proactive emphasizing preventive care.

They focus on holistic health, prevention, and traditional medicine practices like kampo (traditional Japanese medicine).

Their system is also regulated to be affordable & universally accessible.

The private U.S. healthcare system is fraught with insurance companies, high prices, and a significant influence from food and pharma companies.

They spend the most on healthcare while having the lowest life expectancy among large wealthy countries.

The body sends signals that things are wrong and need fixing.

But most guys don't know what to look out for.

Here are 7 health signals to watch out for: 1. Unclear eyes

This can be in the range between bloodshot & jaundiced eyes.

Bloodshot eyes could signal irritation, allergies, lack of sleep, reactions, infection & other medical conditions.

Jaundice eyes could be a liver, gallbladder, or pancreas issue.

One time I had to tell a friend that he was drinking so much due to jaundice in his eyes. Cut it down next time I saw him his eyes were clear.

How to get in better shape than 95% of the population (in 4 months or less): 1. Get 80-90% of your calories from single ingredient nutrient dense foods.

2. Avoid processed foods as much as possible because they're addictive, devoid of nutrients & leave you feeling empty.

3. Eating similar meals every day is an underrated way to get lean.

5 exercises to do every morning if you sit at a desk: As we prepare ourselves for the day, we want to go into a "sympathetic" state.

This is the mode for focus & attention.

One of the best ways to get there is through the body.

Here's a 5 minute morning flow to prep yourself for a great day👇🏼

The biggest lie they tell you:

You will always have low back pain for the rest of your life.

Here are 6 elite exercises to kill your low back pain (bookmark this): 1. The McGill Crunch

1) Lie on your back with one knee bent and the other leg straight.

2) Place your hands under your lower back for support. Lift your head, neck, and shoulders just slightly off the ground, holding for a few seconds.

3) Don’t pull with your neck—think of curling your rib cage toward your hips & pushing out your abs.

4) Lower back down slowly. Repeat for reps, then switch legs.

Sleep mistakes I made in my 20's that I'm avoiding in my 40's:

1. Drinking alcohol. Alcohol impairs REM & deep sleep. It's a literal poison that ruins sleep quality.

2. Not investing in a quality mattress. You sleep for 1/3 of your life, so you might as well make it good. 3. Looking at screens before bed disrupts melatonin production and prevents you from going to sleep on time.

4. Reading emails or social media before bed. Reading the wrong piece of information can increase anxiety or thoughts, which makes it harder to go to sleep.

7 ESSENTIAL exercises for desk workers in 2024: 1) Passive bar hangs

Slouching puts pressure on your upper back, which can lead to poor posture & weaker shoulders

Bar hangs do 4 things:

1) Improve posture
2) Decompress the spine
3) Improve shoulder health
4) Increase grip strength

Aim to get 1-2 minutes of these a day.

Things I know at 44 that I wish I knew at 24: 1. Stop using your workouts to burn fat at the gym. Use them to build muscle & get strong.

2. Quit porn. The damage it does to your brain is too great of a cost.

3. Instead of using porn, drugs & alcohol to numb what you're feeling learn how to deal with your emotions.

For almost half a decade, I've used an Oura Ring to track my sleep habits & recovery.

But after 4 years, I've decided to stop wearing it.

Here's why: What's an Oura Ring?

An Oura ring is a device that tracks your sleep & recovery.

It's similar to the Whoop band and other sleep trackers out there on the market.

Hard pills you need to swallow if you want to get in shape: If you're out of shape it means you've accepted being average.

The most contrarian thing you could do is get your body in shape.

Getting fit is the one thing that most people just can't seem to do in their life and accomplishing it makes you above average.