Your back hurts because of poor posture, a weak core, and inactive glutes.

Sitting all day takes a toll, but you can fix it.

Here are 10 exercises you can do in 10 minutes to build a stronger, pain-free back: 1) Cobra/ Prone Press Up

This is a great exercise to reset the spine after a lot of sitting.

You want to keep your hips and legs in contact with the ground while pressing through the mid-back.

You shouldn't feel pain, but if you do, stick to the cobra instead of the press-up.

Big Food is poisoning you.

They flood your diet with seed oils, toxic additives, and chemicals that are banned in much of Europe.

Here are the top 10 worst foods and chemicals you MUST avoid at all costs: 🧵

1. Chlorinated Chicken. U.S. poultry is washed in chlorine to kill bacteria from filthy factory farms.

The EU bans it due to cancer concerns and poor animal welfare.

To avoid chlorinated chicken, only buy USDA Organic chicken.

Big Pharma's biggest threat:

Nattokinase.

This natural supplement could replace statins, stents and blood pressure meds.

Here's everything they don't want you to know about Nattokinase: Natto is a traditional, cheese-like Japanese food made from fermented soybeans that's been eaten for over 2000 years.

The Japanese were notorious for having low cardiovascular risk.

But until the 1980s, no one knew why:

Statins aren’t harmless.

Despite what your doctor tells you…

They increase your risk of Alzheimer´s, type 2 diabetes AND even heart disease.

Here’s what statins really do to your body (+ what to do instead): 🧵 Brain Damage.

Cholesterol is a key part of neurons and neurotransmitters in your brain.

Statins lower cholesterol so aggressively, they can starve your brain.

Even the FDA admits that statins can cause memory loss and confusion.

They demonized eggs.

Blamed them for heart disease. Warned you about cholesterol and fat.

But they were wrong. Eggs aren’t the enemy—they’re one of the most powerful superfoods on the planet.

Here’s why you should be eating them: 1) First, Understand the Label

When you buy eggs, the label tells a story. But most people don’t realize how different those stories really are:

Most people avoid squats because they seem intimidating.

But squats are one of the best exercises for building strength, protecting your joints, and staying functional as you age.

Here’s how to safely progress back to squatting—no matter your starting point: Why Squats Matter

They build your biggest muscle groups—glutes, quads, and hamstrings—boosting metabolism, insulin sensitivity, mobility/joint health and releasing growth hormone.

If you ever want to get up off the floor with ease at 80 you’ll want to squat now.

A smart 40-minute workout for men and women over 40 to build muscle, burn fat, and move pain-free.

Bookmark this for your next training session: 1) Prone I's, Y's, T's

These are foundational movements for building shoulder strength and stability.

The key is pausing at the top of each movement.

Use these to warm up and you’ll experience less pain with overhead movements.

Pesticides are poisoning our food supply.

They´re destroying our gut health, hormones & are even linked to cancer.

Not all fruits and veggies are safe.

Here's the Dirty Dozen 12 foods you must buy organic: Each year, the Environmental Working Group (EWG) tests over 45,000 samples of produce and ranks the worst offenders.

These 12 foods consistently carry the heaviest pesticide loads—even after washing and peeling:

The secret cause of most people's knee pain:

Excess weight.

I've treated over 1000 total knee replacements.

Here's everything I'd do to lose the weight and save your knees (bookmark this): 1. Cut Processed Foods

Processed foods (especially high in added sugar and seed oils) cause blood sugar spikes and crashes.

Over time, this leads to insulin resistance driving inflammation that breaks down your cartilage and causes chronic knee pain.

50 years ago, Big Sugar quietly paid three scientists to point the blame for chronic disease at cholesterol and saturated fat.

Millions of Americans died as a result.

Here’s how Big Sugar has been lying to the American population since 1965: In 1967, a single scientific study revealed the true culprit of the diabetes and heart disease epidemic was sugar.

NOT saturated fat or cholesterol.

So why wasn’t this information made common knowledge?

It doesn't matter if you're 25 or 75, do these 10 exercises for the rest of your life: 1) Sit To Stands

Sit down slowly, aim your butt toward a chair behind you.

Use a dumbbell or vest to add resistance if bodyweight is easy.

This is a great place to start if new to the gym or with a history of knee problems that create pain with traditional squats.

I spent 20 years in endurance sports—from college track to 3x Ironman World Championships.

But I’ve mostly stepped away in recent years after seeing how many sacrifice their health chasing endurance.

If you love it, great—but don’t make these common mistakes: Go to your local 5K and you’ll see it:

Runners holding 6–10 minute miles...But rocking the dad bod, low muscle mass, and signs of poor metabolic health.

A strong mile time does not mean you’re healthy. Many are sprinting straight into insulin resistance and chronic disease.

Heart disease is the leading cause of death.

But it’s insulin resistance that causes heart disease, strokes, cancers and other inflammatory conditions

Since your doctor won’t help you avoid it, here are 43 sentences that will: 1) Insulin resistance occurs due to poor metabolic health.

2) When you eat, your pancreas naturally releases insulin to absorb the sugar out of your bloodstream into the muscle, fat and liver cells.

Feeling overwhelmed by food advice? Keto, low-fat, fasting, macros—yeah, it’s a mess.

And Big Food? They’re thriving on your confusion. Let’s cut through the noise.

Here are 20 no-BS nutrition tips that’ll help you eat smarter, feel better, and take control of your health—starting today: 1) Heart disease wasn't a serious issue until the past several decades, yet red meat and eggs which have been eaten for thousands of years have become the scapegoat for what processed foods and insulin resistance have done.

Excess weight isn’t just about how you look—it’s about what’s happening inside.

Long before symptoms show up, it’s quietly damaging nearly every system in your body.

Here’s what that extra weight is really doing to you: Joint Damage
Every extra pound adds pressure to your joints—especially your knees and hips.

For each pound of excess weight, your knees experience an additional force of roughly 4 pounds of pressure.

Result? Pain, inflammation, and early arthritis.

Visceral Fat is a giant risk factor for heart disease, diabetes, and cancer.

Here’s your 8-step roadmap to lose the visceral fat, fix your health, and save your life: 1. Start Moving

You don’t need to run a marathon. You need to walk. Walking will burn calories, aid in digestion, and suppress appetite by lowering ghrelin (the hunger hormone).

It’s sustainable, low-effort, has a low-risk profile and can be done almost anywhere.

Single-leg exercises are for EVERYONE—no exceptions.

They make you a faster, more durable runner, a more athletic weight lifter and keep you injury-free as you age.

Here’s why you need them and some great exercises to get started: Fix Asymmetries Before They Become a Problem

We all have a dominant side, and training both legs together hides imbalances.

Over time, this leads to compensations and poor movement patterns. Single-leg exercises expose and correct these differences preventing injury.

Seed oils are at the center of the nutrition debate. Some claim they’re harmless, others say they’re toxic.

But to understand the truth, you need to go back to the beginning—to Crisco, Procter & Gamble, and the manipulation of the American Heart Association.

Here's the story: The Birth of Crisco (1911)

Before seed oils, people cooked with butter, lard, and tallow. All natural, stable fats humans had used for centuries.

Then came Procter & Gamble, a company looking for a cheap alternative to animal fat. Their solution? Hydrogenated cottonseed oil.

Your back hurts because of poor posture, a weak core, and inactive glutes.

Sitting all day takes a toll, but you can fix it.

Here are 10 exercises you can do in 10 minutes to build a stronger, pain-free back: 1) Cobra/ Prone Press Up

This is a great exercise to reset the spine after a lot of sitting.

You want to keep your hips and legs in contact with the ground while pressing through the mid-back.

You shouldn't feel pain, but if you do, stick to the cobra instead of the press-up.

Most people think of alcohol as harmless or even “healthy in moderation.”

But the truth is, alcohol disrupts nearly every system in your body - especially your metabolism, fat storage, and cravings.

Here’s exactly how alcohol is sabotaging your health: Alcohol pauses your metabolism.

Your body sees alcohol as a toxin and prioritizes breaking it down over everything else.

Instead of burning fat or processing nutrients, your liver stops what it’s doing to clear out the alcohol first. This brings your metabolism to a standstill.

You’ve heard that fat and cholesterol are bad for you. That eating eggs, butter, and red meat will clog your arteries.

But what if I told you this belief was built on one man's manipulated data and bad science?

Here's the truth: Much of this fear can be traced back to Ancel Keys, a scientist obsessed with heart disease.

He was determined to prove that saturated fat and cholesterol were to blame, even when the evidence didn’t fully support it.