Nutrition 101 in 25 sentences.

Trust me, you didn't take this class in school:

1. Fruit juice spikes your blood sugar just like Coca Cola 2) A relationship with a local farmer/rancher can do more for your nutrition and health than your doctor.

The most underrated organ for your health:

Muscle.

It lowers your risk of diabetes, Alzheimer´s and cancer.

But you lose over 40% of it as you age unless you fight back.

Here´s every tip I have to hold onto your muscle mass (bookmark this): 🧵 1. Resistance training is non-negotiable.

This is how you give your body a reason to maintain its muscle mass.

But don´t follow the advice of young fitness influencers...

Here´s how is best to resistance train if you´re over 40 years old:

Deep sleep is the most underrated fat-burner.

Most people think its just for your brain.

But it helps burn visceral fat, reduce hunger and boost your metabolism.

Here are 10 science-backed foods that help you sleep deeper and wake up refreshed: 🧵 1. Tart cherries.

They give you natural melatonin, the hormone that tells your brain it’s bedtime
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Higher melatonin helps you fall asleep faster and stay asleep longer.

The hidden health crisis ruining millions of men over 40:

Andropause.

It´s why you feel stressed, tired and struggle to lose weight.

But it´s not just "aging".

Here´s what the "male menopause" is and 7 ways to fix it before it gets worse: 🧵 What is andropause?

After age 30-35, most men´s hormonal health starts declining.

Testosterone drops by 1% per year.

These other key hormones crash too:

• DHEA
• Growth hormone
• Thryoid hormones.

They often get too high estrogen and cortisol too.

The most deadly yet underdiagnosed condition by doctors:

Non-Alcoholic Fatty Liver Disease.

1 in 3 adults have it and it silently leads to cancer, diabetes, and early death.

Here are the warning signs you might have it and 8 ways to reverse it naturally: 🧵 Non-Alcoholic Fatty Liver Disease is excess fat buildup in the liver but not from alcohol.

It´s driven by:

• Seed oils
• Sugar overload
• Processed food
• Insulin resistance
• Chronic inflammation

It can lead to cancer, cirrhosis, and early death.

You’ve been told to avoid sugar at all costs.

But raw honey isn’t normal sugar - it’s medicine.

It heals your gut, lowers inflammation, and improves sleep.

Here are 8 powerful benefits of raw honey (and how to use it without buying the wrong kind): 🧵 How is honey good for us if sugar is bad?

Unnatural sugar like the sugar in candy and soda is bad.

But everything´s different with foods like honey and fruit.

Here´s how:

Your doctor can’t do 10 pushups.

Yet you keep trusting them to take care of your health.

Here are 20 mind-blowing things they don’t want you to know about the “sick-care” system: 1) Heart attacks were nearly nonexistent until processed foods were introduced into the average person’s diet.

Cardiologists weren’t even a respected medical profession until the past several decades.

Your body slowly dies without this.

Nitric Oxide controls blood flow, brain health, and even erections.

But by age 40, you’ve lost up to 50% of it.

Here’s everything Nitric Oxide does (and 8 natural ways to restore it fast): 🧵 When it comes to cardiovascular health, everyone talks about:

• Cholesterol
• Blood pressure
• Fat, salt and red meat

But nobody talks about Nitric Oxide.

Here´s everything you need to know:

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.

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.