TAKING MAGNESIUM CORRECTLY WILL TURN YOU INTO A TESTOSTERONE FREAK:

(99% ARE TAKING THE WRONG FORM)
THIS IS THE MOST IMPORTANT MINERAL FOR YOUR BODY

And 99% of you are still taking it completely wrong.

MAGNESIUM sits at the core of your health, and today I will teach you exactly how to take it...

Weight loss cheat codes I know at 33 that I wish I knew at 22:

1. You need to skip breakfast. 2. Sugar doesn't directly make you fat, consistently eating too many calories does.
3. No calorie deficit = no fat loss, it's that simple.
4. Fitness isn't a 90 day challenge, it's a lifestyle.
5. Eat more fruit - it's nutritious, kills your sweet craving, & is hard to overeat.

9 Years in the gym taught me this:

𝟏𝟎 𝐖𝐎𝐑𝐒𝐓 COMBOS 𝐌𝐀𝐊𝐈𝐍𝐆 𝐘𝐎𝐔 𝐅𝐀𝐓:

1. RUNNING + WORKING OUT AT NIGHT
Too much cardio + late cortisol spikes = stubborn belly fat and bad sleep.

High cortisol cuts 5 years off your life - tanks testosterone, keeps your belly fat, and literally shrinks your brain.

Here are 8 things I do daily to fix it without meds (according to science):

1. Stop eating 3 hours before bed Late eating keeps sugar and insulin active during the night.

And when sugar drops suddenly in the early morning hours, the body raises cortisol to bring you back to a state of alertness.

Sometimes the problem isn't sleep itself, but the timing of your last meal.

A poor diet is the #1 reason people can't lose weight.

After coaching 800+ people, the ones who lose the fastest do this same thing, pick 3-4 simple diet on repeat.

Here's the list:

1. 𝐏𝐨𝐭𝐚𝐭𝐨 & 𝐒𝐭𝐞𝐚𝐤 (𝐒𝐢𝐦𝐩𝐥𝐞) Potatoes are absurdly filling. People fear them for no reason.

- baked potatoes
- steak/chicken/fish
- greek yogurt instead of sour cream

You feel FULL forever.
Fat loss becomes easier because hunger drops hard.

Everybody talks about the 𝐬𝐢𝐠𝐧𝐬 of high cortisol.

- Jaw clenching.
- Belly fat.
- 3AM wakeups.
- Brain fog.

Yet nobody tells you what to do about it. 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐢𝐱 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐬𝐢𝐠𝐧𝐬:

1. 𝐉𝐚𝐰 𝐜𝐥𝐞𝐧𝐜𝐡𝐢𝐧𝐠. 1. Jaw clenching → relax your nervous system before sleep.

Most people go from stress → screen → bed.

Your body never gets a “safe” signal.

Try:
• magnesium glycinate
• less screen time at night
• slower breathing before sleep

Your poor diet is why you can't lose weight.

After coaching 300+ people, the ones who lose weight the fastest pick 3-4 simple diet, and eat it repeatedly.

Here's the list:

1. 𝐄𝐠𝐠 & 𝐑𝐢𝐜𝐞 (𝐒𝐢𝐦𝐩𝐥𝐞)
- 8oz's 93/7 beef
- 1 cup white rice (cooked)
- light sour cream
- hot sauce

600 Calories, 54g Protein

High cortisol takes 5 years from your lifespan.

It kills testosterone, piles visceral belly fat, and reportedly shrinks your brain.

Here are 10 rules to lower cortisol according to science:🧵

1. Stop running and/or working out at night. 2. Eat enough carbs.

Low-carb works for some people.

But chronically under-eating carbs can absolutely increase stress hormones in others.

Especially if sleep already sucks.

Harvard scientists now know how to grow hair back.

At age 35, 2 out of 3 men lose their hair (regardless of genetics).

Here are 7 ways to grow your hair back (& keep it 𝐡𝐞𝐚𝐥𝐭𝐡𝐲):

1. Your follicles do not die even if you lose your hair.
Harvard proved it in 2021.

Bald scalps still have hair follicle stem cells. They don't disappear, they go dormant.

Hair grows when it's stimulated, nourished, and oxygenated. That's the whole game.

7 early signs that your liver is quietly starting to fail (& what you can do about it):

1- Waking up between 2 and 3 a.m. 🧵 Everyone blames cortisol or adrenal issues.

But a struggling liver can't release glucose properly at night.

Blood sugar crashes. Brain panics. Adrenaline fires. Eyes open at 2AM.

High cortisol is the real reason you're insulin resistant.

If I wanted to reverse insulin resistance without medication, these are the 8 things I would do every day to fix it:

1. Delay your first meal (unless High protein)
Cortisol is naturally highest in the morning.

Eating immediately spikes insulin on top of already elevated cortisol.

Wait. Or make it high protein only.

Then walk 10–15 minutes after your biggest meal. Pulls glucose out of the blood without needing insulin.

Harvard scientists now know how to grow hair back.

At age 35, 2 out of 3 men lose their hair (regardless of genetics).

Here are 7 ways to grow your hair back (& keep it black):

1. Your follicles don't die even after loss of hair:
Harvard proved it in 2021.

Bald scalps still have hair follicle stem cells. They don't disappear, they go dormant.

Hair grows when it's stimulated, nourished, and oxygenated. That's the whole game.

8 signs your cortisol is destroying your body (& you don't realize it):

1. Buffalo hump A fat deposit is building at the base of your neck and upper back.

Cortisol redistributes fat away from your limbs and packs it into your upper body.

Puffy face + belly fat alongside it? Your cortisol has been elevated for a long time.

I was 32kg overweight, had a beer belly, and I wanted to reach 13% body fat in 2026. I did it with these 26 rules:

Rule 1. Do not RUN Cardio High cortisol = belly fat storage.
The thing you're doing most is working against you.

Rule 2: Eat protein first.
It kills cravings and you burn calories just by digesting it.

The simplest way to get into the best shape of your life by summer:

Hybrid athlete.

You'll put on muscle, shed fat, & add years to your life.

Here's a full system to do it in the next 60 days: A hybrid athlete does two things:

Lifts weights AND trains cardio.

Most people pick one or the other.

The ones who do both get results that neither group achieves on their own.

I had 14 kg of extra weight, a big belly, and my goal was to become ripped in 2026. This is how I did it:

Tip - Don't eat breakfast Tip 1 - Stay hydrated - Drink 4-5 liters daily

Tip 2 - Walk 20 minutes after each meal: Speeds up digestion and stabilizes glucose.

Tip 3 - Eliminate alcohol: It’s called a beer belly for a reason.

CREATINE is the most POWERFUL supplement in the world.

However, most men have no idea what it really does.
How to use it correctly.
Or if it's safe in the long term?

This thread will tell you what to do
What is creatine?

Creatine is a compound that is found naturally in the muscles.
It helps the body produce energy during intense activity.

It is not a steroid.
It is not artificial.
Your body already produces it.

Supplementation simply replenishes your reserves.

A Japanese cardiologist says:

80% of heart attacks start with a single morning mistake, and almost everyone makes it!

Flood 🧵 Banakoma Onako observed this pattern for over 20 years:

Patients who appear healthy on paper:

• Normal weight
• Non-smokers
• No clear genetic risk

Yet still develop:

• Heart attacks in their 40s–50s
• Sudden onset
• Normal imaging the year prior
• No clear warning signs