"I don't have time to go to the gym"

A kettlebell is all you need to get lean and strong.

Here are my top 10 kettlebell exercises you can do in 10 minutes from anywhere (bookmark this) 🧵

1. The Halo The Halo strengthens the upper back and core and improves shoulder mobility.

• Builds shoulder stability
• Loosens tight shoulders
• Great warm-up or finisher.

Dr. Benjamin Bikman is a world-leading expert in insulin resistance and fat loss.

He just did a 2-hour podcast with Steven Bartlett.

It's hit about 1 Million views in 4 days.

Here are the top 10 lessons that go against everything mainstream health advice taught you 🧵 1. Insulin is massively underrated.

It controls what every cell does with energy.

From your brain to your bones, insulin dictates whether you burn or store fat.

When insulin is high, your body is in storage mode.

It literally cannot burn fat.

Dr. Rhonda Patrick.

The biochemist who's spent decades uncovering what REALLY causes heart disease, cancer and diabetes.

Here are her top 8 rules for peak health (bookmark this): 🧵

1. Drink coffee. It cuts your risk of an early death by 30% Coffee reduces your risk of heart disease, cancer, diabetes and stroke if you:

- Have it black
- 2-3 cups a day
- Only in the mornings

It's rich in polyphenols, antioxidants and even has some vitamins and minerals.

It's 2026 and more Americans every year suffer high blood pressure.

Meds don't work consistently.

Cutting salt makes almost 0 difference.

Reducing fat and meat intake even makes it WORSE.

Here are the top 10 science-backed foods to lower blood pressure (bookmark this): 🧵 1. Beets.

Packed with nitrates that convert into nitric oxide in your body.

Nitric oxide relaxes and widens blood vessels.

One glass of beet juice can drop blood pressure by 10 points within hours.

2026 is here.

If you want to lose 20+ lbs, fix any chronic diseases, and get off meds without:

- Endless cardio
- Starving yourself
- Just "Eating less and moving more"

Start fixing your metabolic health with these 7 simple ways: 🧵 1. Improve insulin sensitivity.

When cells resist insulin, your body produces MORE insulin to force glucose inside.

High insulin BLOCKS fat burning and forces your body to store everything as fat instead.

Fix this first or fat loss is impossible no matter your calories.

Heart disease is America’s #1 killer.

Yet red meat intake is down 25% since 1970.

How? Because steak doesn’t cause heart disease...

Here are the top 8 causes (and how to fix all of them to protect your heart) 🧵 1. Lower your blood pressure naturally.

It damages artery walls and forces your heart to work harder.

This creates scarring and plaque buildup.

Aim for under 120/80 through lowering stress, exercising and reversing insulin resistance.

Everyone says that it’s harder to lose fat after 40...

But have you ever asked why?

It’s not aging…

Here are the 7 key hormones for fat loss that decline (and how to restore all of them) 🧵 1. Testosterone.

Testosterone drops 1-2% a year after age 30.

Low testosterone leads to:

- More belly fat storage
- Less lean muscle mass
- Slower resting metabolism.

Resistance train at least 90 mins a week, get 7-8 hours of sleep and eat enough healthy fats.

The supplement industry makes $200 billion a year selling you garbage.

After 10 years of testing supplements to find what actually works...

At age 35, my biological age is 22.

Here are the top 10 supplements to save your health (bookmark this): 🧵 1. Astaxanthin

It's a powerful anti-inflammatory compound that:

- Neutralizes free radicals
- Protects cells from oxidative damage
- Reduces inflammation markers

Most people don't get nearly enough in their diet.

Pink/red fish like salmon are high in it.

The fastest growing type of cancer in Americans under 50 years old:

Gastrointestinal cancer.

Why?

Because Big Food is silently poisoning your stomach, intestines and colon.

Here are the 7 worst foods and chemicals you MUST avoid: 🧵

1. Normal Bacon It contains chemical additives that can damage your gut and metabolism.

You just want the real meat - not anything else.

Here's how to buy healthy bacon:

"The Vegan diet is the worst diet” ~ Paul Saladino.

He´s the MD who goes against everything Mainstream Health Advice taught you.

Here are his top 7 lessons for optimal health: 🧵

1. Veganism is the WORST diet. 2. Avoid carb-based breakfasts.

They told you cereal was healthy but these kind of breakfasts cause:

- Energy crashes
- Insulin resistance
- Excess hunger and overeating
- Less muscle-building & retention.

Your oats even have anti-nutrients...

High Blood Pressure.

Big Pharma lies to you that cutting salt, red meat and taking meds will fix it...

While many Americans do this and 1 in 3 still have it.

Here are all the foods to lower blood pressure they don´t want you to know (bookmark this): 🧵 1. Beet juice.

Loaded with nitrates that turn into nitric oxid - the body’s #1 blood vessel relaxer.

One glass of beet juice can drop blood pressure by 10 points in just hours.

The MD who goes against everything Mainstream Health Advice taught you:

Dr. Annette Bosworth.

Her message? Cholesterol doesn´t cause chronic disease. Excess carbs do.

Here are all her tips to avoid every chronic disease (bookmark this): 🧵

1. Eat more healthy fat Healthy fats are needed for your hormones whereas excess carbs just give you insulin resistance and weight gain.

You should eat more:

- Eggs
- Meat
- Avocado
- Fatty fish
- Minimally processed dairy.

Here´s her story of starting Keto:

Americans’ calorie intake hasn’t increased since 1999, but obesity has increased 30%.

Why?

We´re not exercising less.

It´s because Big Food is poisoning our metabolism.

After some digging, I found out exactly what they´re doing (and how to protect yourself): 🧵 You lose fat when you consume fewer calories than you burn.

Your metabolism is the main thing that determines how many calories you burn.

If it's unhealthy, it will be extremely hard to lose weight.

You'll have to starve yourself...

This ancient compound was used for 1,000s of years for sleep and stress.

But Big Pharma makes billions selling addictive sleep meds and Xanax instead.

Even Andrew Huberman takes it everyday.

Here´s why your body desperately needs Apigenin (and how to use it): 🧵 Apigenin is a bioactive flavonoid - a type of plant compound.

It´s found naturally in certain foods and herbs, especially chamomile tea.

It was used by ancient civilizations.

Now modern science is revealing all its truly powerful health benefits.

The fitness industry lied to you about fat loss.

No matter how hard you diet and exercise, you won't lose fat until you fix your hormones.

Here are Andrew Huberman´s top 8 hormone hacks for fat loss (backed by science): 🧵

1. DON´T drink coffee after waking up You wake up tired.

You immediately get your fix of coffee.

But it’s a trap.

It leads to a huge energy crash later.

You have more hunger and cravings so you overeat.

You feel tired so you move less.

Wait 90 minutes to have your first coffee.

The most powerful medicine for inflammation on Earth:

Astaxanthin.

6000X stronger than Vitamin C and slashes your risk of cancer, diabetes and Alzheimer´s...

But your doctor never told you about it.

Here are the benefits of Astaxanthin (and how to get enough): 🧵 Astaxanthin is often called "the king of antioxidants."

It’s a fat-soluble antioxidant that travels deep into your cells, shielding them from:

- Inflammation
- Damage
- Aging

and its benefits are game-changing...

Most people over 40 blame their age for not losing weight.

But it´s not your age... It´s insulin resistance.

88% of Americans have it and it keeps your body locked in "fat-storage" mode.

Here are the top 10 hacks to fix insulin resistance for easy fat loss: 🧵 1. Improve your gut health.

Leaky gut leads to toxins seeping into your bloodstream and triggering inflammation.

This causes insulin resistance.

But when it heals, you´re no longer being poisoned.

Here's how to improve gut health:

Meet the world’s top visceral fat expert:

Dr. Sean O’Mara.

He’s spent decades uncovering what’s REALLY making people sick, fat, and inflamed.

Here are his top 7 unconventional rules for peak health: 🧵

1. Red meat is the healthiest food on the planet. Red meat fuels your body with:

• Bioavailable heme iron
• All the essential amino acids
• B vitamins for your metabolism.

It also has many nutrients that don´t exist at all in plant-based foods.

It´s so healthy that it can be the only food you ever eat and you still thrive.

Jessie Inchauspé.

The biochemist who´s dedicated her life to researching blood sugar.

Her message?

The fitness industry lied to you. Fat loss isn´t just about calories. It´s about blood sugar levels.

Here are her top 7 cheat codes to master them for fat loss: 🧵 Many fitness influencers only focusing on calories in - calories out completely ignore HOW your body processes food

Your blood sugar levels affect everything relating to fat loss like:

- Hunger
- Cortisol
- Cravings
- Inflammation
- Energy levels
- Insulin resistance.

Meet Harvard professor Dr. Daniel Lieberman.

He´s spent decades uncovering what's REALLY making us so much fatter and unhealthier than our ancestors.

Here are his discoveries that completely go against Mainstream Health Advice: 🧵

1. Sitting is NOT bad for you Our ancestors sat too, but they also:

1. Got up frequently
2. Exercised regularly (hunted)
3. Sometimes had to walk long distances

If you have a sedentary office job but you can get up regularly and exercise a few hours a week, you´ll be fine.

If your thyroid is unhealthy, you´ll:

- Have brain fog
- Feel tired 24/7
- Struggle to lose weight

But it´s silently being poisoned everyday by our toxic modern environment.

Here are the top 8 things you need to save your thyroid (bookmark this): 🧵 First of all...

Low thyroid often doesn't come with extreme symptoms.

It can easily fall under the radar.

But this is how common it is and what the symptoms are: