This is Dr. Rhonda Patrick.

A biomedical scientist who transformed how we think about aging.

Her discovery? A 16-minute workout can make your heart look 20 YEARS younger.

Let's break it down:

(The 4x4 Norwegian protocol 🧵)
Your heart starts showing signs of aging in your 30s.

Blood pumping capacity decreases by 5-10% each decade.

But Dr. Patrick found something incredible:

A specific High-Intensity Interval protocol can make your heart younger.

Here's the science behind this:

The greatest physical transformation in movie history:

From a 120-lb insomniac to a 240-lb superhero...in 6 MONTHS.

His secret? Leveraging an overlooked component of sustainable change.

Here are the simple methods Christian Bale employed (and how you can too): 🧵
I've studied the transformations of hundreds of high-performing individuals.

No one has pushed their body to the ends of the spectrum as hard as Christian Bale.

Including a daily diet which contained less calories than your breakfast.

Let me share what his approach taught me:

Everyone thinks crunches are the best way to work abs.

But this is a lie.

Here are 7 exercises that build your entire core (not just your 'six–pack'): 🧵

1. Dead bug This works the deep muscles that help you move in real life.

• Lie on your back with arms up and knees bent
• Push your lower back into the floor (super important!)
• Slowly stretch out one arm and the opposite leg
• Do 8-10 reps on each side

Workouts don't just build muscle.

They prevent dementia.

Scientists found that specific movements can regenerate neurons and protect brain cells from cognitive decline.

Here are 6 exercises that will make you live longer (backed by science): 🧵
Our muscles start declining at age 30.

And this isn't just about looking good––studies link muscle loss to cognitive decline & memory problems.

In essence: The weaker our muscles get, the faster our brain ages.

Here's why:

Sir David Beckham spends $1 MILLION/year to stay fit.

He's 50 and hasn't played professionally in over a decade.

But has the body and biomarkers of a pro athlete HALF his age.

Let's break down his 7-figure biohacking routine:

(A full day with Beckham 🧵)
In 2020, Beckham invested millions into F45 Training––a fitness franchise known for its high-intensity interval training (HIIT) workouts.

Most ambassadors just cash the check. But Beckham trains there daily.

When you see his routine, you'll understand why.

Here's what he does:

This is Clint Eastwood.

He's starred in 60+ films, won 4 Oscars, and is directing his 40th movie at 94.

His secret? 5 simple rules that keep him sharper than people half his age.

Let's break them down:

(The 'Eastwood Code' for staying young forever 🧵) Clint was just 49 when his father died of a heart attack at 64.

It was a brutal wake-up call.

Already famous for tough-guy roles in Dirty Harry and The Good, the Bad and the Ugly, he took a hard look at his future...

And quietly built what we now know as the 'Eastwood Code':

You can’t lose belly fat if your estrogen levels are chronically elevated.

Here’s how to rebalance them (naturally):
Millions of people can't burn fat, but blame the wrong thing.

They think it's about:

• Not enough workouts
• Too many calories
• Wrong diet

But here's the truth:

The biggest lie about aging:

"It's written in your genes".

This scientist spent 20 years proving the opposite.

His research found biological age can be REVERSED by 5-10 years.

Here are David Sinclair's 7 strategies for extending your life:
1. Intermittent fasting

Skipping meals puts your body under stress. This helps:

• Wake up survival pathways in your cells
• Reduce Inflammation
• Repair DNA

But how exactly does this help with longevity?

This man plans to play professional soccer until he's 80.

At 57, Kazuyoshi Miura is already the oldest active player in history—and he just signed another contract.

What he's doing to defy aging will completely change how you think about what is possible for you:
In 1986, a young Japanese player landed in Brazil with a dream.

He couldn't speak Portuguese. Had no connections. Just raw determination.

That player was Kazuyoshi Miura, and he was about to embark on a journey that would rewrite sports history:

Everyone thinks cardio is the best way to lose weight.

But this is a lie.

Here are 5 exercises to burn fat quicker (and build muscle at the same time): 🧵 Recent studies show some interesting findings:

Activities like running, biking, and swimming help your heart.

But they don't work as well for losing weight.

Here's what the science says:

This is the most dominant woman in tennis history.

23 Grand Slams. 4 Olympic golds. A legacy of power & precision.

What’s behind her success? A science-backed fitness approach that kept her at the top for 2+ decades.

Here’s the secret to Serena's lasting success 🧵👇
Serena didn’t just train hard—she trained smart.

Her routine maximized power, agility & longevity:
• Strength training for explosive shots
• Core work for balance & rotation
• Plyometrics for speed

Efficient, intense and built for peak performance with minimal injury risk.

This is Tom Cruise.

He’s scaled buildings, jumped out of planes, and pulled off the craziest stunts in Hollywood.

And at 61, he's still doing it all himself.

His secret? An age-defying fitness regime that keeps him in action-star shape.

Let's break it down: 🧵
Most actors use stunt doubles for dangerous scenes.

Not Tom Cruise.

At an age when most are planning retirement, he's hanging off planes, performing HALO jumps, and scaling the world's tallest building.

Here's what's fascinating about his approach:

I used to think strength was built in the gym.

Then I discovered Muhammad Ali's insane training routines.

He followed 6 principles that made him unbeatable and redefined boxing forever.

Test your workout sessions against these (it's the ultimate guide to superhuman power):
When you think of Muhammad Ali, you see the flash—the big talk, quick wit, and fast jab.

But his true edge wasn't just talent.

It was how he trained.

Ali didn't lift heavy weights like other fighters. He mastered something different...

Want to live longer?

Lift weights.

Here are 7 ways building muscle adds years to your life (backed by science): 🧵 Most people lift weights to look good.

But science shows strength training is actually one of the most powerful tools for longevity.

Building muscle improves your health at the cellular level and extends lifespan.

Here's how:

He broke the world record whilst blind.

When his equipment failed him he responded by winning gold.

Losing a key sense? Not a problem when you undertake this unique exercise.

The unorthodox practices that turned Michael Phelps into a 23-time Olympic champion: The world watched in awe as Phelps did the impossible.

Not just winning, but dominating every race.

• Breaking world records while swimming blind.
• Crushing competitors by entire body lengths.
• Making the impossible look effortless.

This didn't happen by accident...