You've been lied to.

The fitness industry profits from keeping you overweight, injured, and buying more.

Here are 10 exercise myths they don't want you to question:

1. Running destroys your knees. Research shows runners often have denser cartilage and stronger ligaments.

Pain usually comes from poor form, bad footwear, weak tissues, or ramping up volume too fast, not from running itself.

98% of us can build an Alzheimer's-resistant brain.

You forget names. Walk into rooms confused.

If you're over 50, you panic it's dementia.

But Harvard's top Alzheimer's researcher Lisa Genova discovered

5 simple changes that protect your brain from this decline: 🧵 Meet Lisa Genova:

• Harvard-trained neuroscientist
• NY Times bestselling author
• Expert on memory and brain health
• Author of "Remember: The Science of Memory and the Art of Forgetting"
• Over a decade studying Alzheimer's

But first, understand what causes Alzheimer's:

Meet Chuando Tan: The man who defies ageing

At 59, he looks like someone in his 30s.

His secret? A "minimalist approach" that beats brutal workouts.

Here's an exact breakdown of his 4-step routine:🧵
Tan is a Singaporean photographer.

His Instagram went viral in 2017 when people couldn't believe his age.

He gets messages from strangers worldwide asking: "What's your secret?"

His answer might surprise you:

Exercise is the most potent longevity ‘drug.’

And the best way to perform it and maximise the benefits?

A 4-part framework that lets you age without decline:

(according to the world's #1 longevity doctor)🧵 Dr. Peter Attia:

Stanford-physician, bestselling author, and world's top longevity expert

Instead of just trying to live longer, he focuses on living better longer.

He calls this "healthspan" - years you're truly healthy and functional.

His 4 pillars for peak longevity:

VO2 max is the single most important predictor of longevity.

And the best way to maximise it?

A 25-minute workout that can make your heart 20 YEARS younger!

(The 4x4 Norwegian protocol) 🧵 VO2 max measures the maximum oxygen your body can use during exercise.

It's the strongest predictor of longevity.

Higher VO2 max = longer healthspan.

But here's what happens as we get older:

The Amish have just a 4% obesity rate—9x lower than most Americans.

They're less anxious and live longer than most of us.

Their secret? Not restrictive diets, gyms, or fitness trackers.

But 10 simple habits that let them age without decline:🧵 Only 4% of Amish adults are obese.

Compare that to 31-36% of typical Americans.

Amish children are 1/3rd as likely to be obese as their peers.

This translates to 50% lower rates of Type 2 diabetes.

On top of this:

This is "the fastest hard-wired way" to kill stress.

Dr. Andrew Huberman (Stanford neuroscientist) swears by it.

It’s not meditation or exercise.

It's a simple 30-second technique that destroys stress instantly: Dr. Huberman hosts the world's #1 health podcast.

He’s spent 20+ years researching the brain and behavior—including more than a decade at Stanford.

He says this technique that kills stress faster than ANYTHING else.

Here's what it is:

Meet Julie Clark: The woman who defies ageing

At 56, her biological age is clinically measured at 36.

She's beating pro-biohackers spending $2M+ yearly, with a simple $4-a-day protocol.

Here's her complete routine for peak health and longevity:🧵 Julie ranks in the top percentile of the longevity leaderboard, ageing 35% slower than average.

She even beat famous biohacker Bryan Johnson who spends $2M+ yearly on his body.

All without high-tech labs or exclusive treatments.

How? With a simple routine:

Steven Bartlett just had the world's top neuroscientist on his podcast.

She revealed: Anxiety is just your brain wrongly 'predicting' danger.

Her 10 powerful tips to rewire your brain and eliminate anxiety for good:🧵 Dr. Lisa Feldman Barrett, PhD, is among the top 0.1% most cited scientists in the world for her revolutionary research in psychology and neuroscience.

• Creator of the theory of constructed emotion
• Bestselling author & 7M+ TED speaker
• Psychiatry professor at Harvard MS

This is David Goggins.

He lost 100 pounds in 89 days, became a Navy SEAL, and ran ultramarathons on broken feet.

Here are 6 brutal workouts that make him the "toughest man alive": 1. The 4x4x48 Challenge

• Running 4 miles every 4 hours for 48 hours straight.
• That's 12 runs, 48 miles with minimal sleep over 2 days.

Builds mental toughness through sleep deprivation and relentless scheduling.

America’s top fitness coach just exposed Big Pharma.

In a 3-hour convo with Joe Rogan, Jillian Michaels revealed:

74% of US adults are overweight or obese, & the industry profits from keeping them sick
She was called “anti-science” for speaking out

Her 10 most shocking claims: 1. "Healthy at Any Size" is a scam.

Big Food paid dieticians to push it with hashtags like #DerailTheShame.

This isn't body positivity - it's marketing to keep you consuming.

Obesity rates exploded from 5% in the 1970s to 74% today.

And data links it to 170+ serious diseases.

At 31, Rich Roll was a 50-pound overweight alcohol addict.

By 43, he was fully sober and ranked among the world's top 25 fittest men.

Now 58, he crushes ultra-endurance races and inspires millions with his wellness podcast.

Here’s how he rebuilt his life from rock bottom:🧵
Everyone knows Rich Roll today:

• Completed 5 Ironmans on 5 Hawaiian islands in under a week
• Bestselling author of "Finding Ultra"
• The Rich Roll podcast host (200M+ downloads)
• Named among "25 Fittest Men" by Men's Fitness

But his story didn't start there:

Meet Mark Sisson: The man who defies ageing

At 71, he has chiseled abs with 10% body fat, putting men half his age to shame.

His secret? Not complicated diets or brutal workout regimens.

But 10 simple science-backed rules anyone can follow for lifelong vitality: Mark Sisson isn’t your average 71-year-old, he’s a human performance machine:

• 4th in Ironman World Champs
• 2:18 National marathoner
• NYT bestselling author
• Sold his health brand for $200M

Here are the primal rules he lives by:

Meet Mike Fremont: The world's fittest great-grandpa.

At 69, doctors gave him 3 months to live with terminal cancer.

Now at 103, he's doing hundreds of push-ups and breaking world records.

Here’s the ONE change that bought him 3 extra decades of life:
(and counting)🧵 Mike's running journey began decades earlier from grief.

After losing his first wife in his 30s, he started running to cope with loss.

"Running helped me through life's hardest moments."

What began as emotional therapy became a lifelong practice, and now?

The recent Joe Rogan episode with Ilia Topuria is going viral.

The undefeated champ revealed the mindset behind his perfect 16–0 record and UFC takeover.

Here are his 10 insights anyone can use to level up in life:🧵 Ilia Topuria is the 28-year-old phenom who KO'd Alexander Volkanovski to become the UFC Featherweight Champion.

16–0 record. 14 finishes (MMA) Brutal precision and elite grappling.

• First Georgian UFC champ
• 4x Performance of the Night winner
• #3 pound-for-pound fighter

Henry Cavill built a top 0.1% physique to play Superman.

His secret wasn't steroids or freak genetics:

But a precise training plan anyone can follow.

Here's the exact routine that made him the "Man of Steel":🧵
Remember Cavill in "The Tudors"?

Decent shape, but nothing extraordinary.

Then Zack Snyder cast him as Superman.

Cavill had 11 months to gain 20lbs of muscle and stay under 10% body fat.

The odds were stacked against him...

This 94-year-old nun will crush your excuses.

She's conquered 400 triathlons & 45 Ironmans—brutal 140-mile races that break athletes in their prime.

Her secret is not superhuman genetics.

It’s a simple mental strategy that turns limitations into power (and you can steal it):🧵 Born in 1930, Sister Madonna never considered herself athletic.

"I was never into running as a kid," she admits.

In her youth, organised races for women didn't even exist.

It wasn't until age 48 that a priest suggested running would help harmonise her mind, body, and soul.

After 30, you lose up to 8% muscle mass every 10 years.

But ageing isn't the real culprit.

Studies show that "low protein intake" causes muscle loss, hormonal crashes, and fat gain.

The solution? 10 foods scientifically proven to stop the breakdown (and rebuild your body):🧵 First, let's understand why protein matters so much:
It's not just for bodybuilders.

Protein forms the building blocks of your muscles, organs, and immune system
And helps regulate the hormones and enzymes that keep your body running.

But here's what most people miss...

Meet Mike Millen.

At 71, he deadlifts 225kg, runs half-marathons monthly, and maintains 12% body fat—all while being a grandpa of four.

His secret? Not fancy gear or gifted genetics:

But a rock-solid routine that helps him age in reverse (and can do the same for you):🧵 At 45, Millen was a different man:

Overweight, pre-diabetic, struggling to climb stairs without getting winded.

One day, he couldn't keep up with his children at the park.

That was his wake-up call:

"I realised I was ageing myself out of my own life," he said.

The $1.5 Million role that changed Chris Hemsworth’s life:

It wasn’t Thor. It wasn’t The Avengers.

It was a health documentary that revealed he was at risk for a deadly disease.

What he did next saved his career (and his life): 🧵 As someone who's spent years building healthcare technology, this story hits close to home.

In 2022, Hemsworth was filming "Limitless" - a show about pushing human potential.

He took a genetic test that wasn't supposed to be a major part of the show.

But the results?