Circadian Rhythm-

The 24 hour clock that controls our:

-Cells
-Hormones
-Sleep-wake cycle

Here’s 24 health habits to boost your energy (so you can feel good 365 days a year): 1. Consistent sleep schedule

"Consistent sleep-wake timing is a stronger predictor of health compared to hours slept."

2. Red light bulb

Use red lights after sunset to avoid blocking melatonin release.

Most people lift weights for vanity.

But smaller muscles matter for movement.

My wife and I have a combined 10 years of physical therapy experience.

Here’s our 15 best exercises to avoid joint pain (with tips and demo): 1. Seated low back bends

Strengthen back extensor muscles so you can sit up straight.

Position your legs 45 degrees outward and keep a straight spine.

From 5 years as a physical therapist and 1 year treating only feet,

Here’s the best 15 exercises to avoid a lifetime of foot pain (with tips and demo).

Make sure you bookmark this! 1. Calf warm up

Sitting makes your calves tight.

If you've been off your feet for a while, don't skip the warm up.

Slowly increase the speed and stretch to get your feet ready for movement.

After the age of 45, you lose 9% of your muscular power each year.

That's why as a 30 year old physical therapist, I’m all in on plyometrics and strength training.

From over a decade studying fitness, here’s the 12 best exercises to increase your power (with tips and demo): 1. SL RDL

My favorite deadlift variation.

Develop balance, strength, and coordination with single leg romanian dead lifts.

Shift your weight into your heel and slowly lower your chest.

Shoulder injuries are the hardest to heal.

I used strength training to make a full recovery from last years surgery.

From 5 years of physical therapy experience,

Here's the 12 best exercises to bulletproof your shoulders (with and tips and demo): 1. Reverse flys on bench

I almost always prefer one arm exercises over two.

Keep your back flat and rotate your thumb towards the ceiling as you raise your arm.

I got 4.3 million impressions in July after just 6 months on X.

Kieran Drew’s courses taught me how to write compelling content. He's closing in on a million in revenue with his writing business.

Here's 12 of his writing tips (so you can make an impact with your ideas): 1. Be clear

Confusion is killer.

2 questions to write with more clarity:

1. Who is it for?
2. What do they get?

The knees over toe's guy is a genius.

His unique approach to exercise earned him over 2.4 M instagram followers.

As a physical therapist, I've helped hundreds of people using his methods.

Here's the only 8 exercises you need to bulletproof your knees: 1. Lunges

Each exercise includes a few variations.

Progress yourself once you have:

-Minimal pain
-Nailed technique
-Full range of motion

From 5 years of physical therapy experience,

Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.

(Tips and demo for every exercise)

Make sure you bookmark this! 1. SL RDL

My favorite deadlift variation.

Lift your max weight with less risk for back strain.

Shift your weight into your heel and slowly lower your chest.

The US had a war on

-Drugs
-Terror
-COVID

But the real pandemic is obesity.

Here's X fat loss secrets (that the elites don't want you to know about): 1. Cold water

-Boosts metabolism
-Increases dopamine
-Sets circadian rhythm
-Decreases inflammation
-Improves insulin response

Cold thermogenesis is an adaptation to keep you warm by burning body fat.

The biggest crime of this century:

The robbery of our dopamine.

Blue light and processed food are killing the drive of this generation.

Here’s 9 natural ways to boost dopamine (so you can take back control of your life): 1. Sleep

1 night of bad sleep equals

-More screen time
-Less likely to workout
-Craving high calorie food

Sleep is the foundation of your desire to be healthy.

Long walks are the best habit for creativity.

Your sense of self has disappeared...

And then you feel that pain in your foot.

If you love long walks, here's 7 foot exercises to keep you in the flow state: 1. Arch lifts

Tighten the muscles in your foot.

Then relax.

Most people lack foot awareness.

Arch lifts are like meditation for your feet.