Saunas are one of the most underrated fat-loss tools on Earth.

Used regularly, they help with fat loss, boost longevity, and improve heart health — yet most people ignore them.

There’s a reason ancient cultures swore by saunas.

Here’s what the science says (it’s shocking): 🧵 Most people think saunas are just for “sweating and relaxing.”

But the effects go way deeper.

A single sauna session can increase growth hormone by up to 500% — helping with fat loss, muscle repair, and anti-aging.

And that’s just the beginning.

This is Alan Aragon.

One of the most trusted nutrition experts alive.

He’s coached Olympians, written textbooks, and debunked diet myths for 30+ years.

I studied his podcast with Andrew Huberman —Twice.

That completely changed how I think about fat loss

Here are 7 takeaways: 1. Fasted cardio is overrated.

You don’t burn more fat in the long run by skipping breakfast before training.

What matters most is total energy balance.

If that surprised you, this next one is even more important:

It’s the foundation of all fat loss…

Fasting can activate some of the body’s most powerful healing processes

It allows your body to rest, repair, and naturally clean out what it no longer needs.

It’s literally a built-in healing system

Here's how to fast correctly (backed by science): 🧵 Before we start, just note:

Fasting isn’t just skipping meals. It’s a biological trigger.

When done right, it activates autophagy — your body’s way of cleaning out damaged cells and making space for new ones.

This is what real cellular healing looks like.

So what is fasting actually…..?

You only need 12 minutes per week.

After 30 years of research, Dr. Doug McGuff discovered a training method that revolutionized fitness:

Just 12 minutes per week to get stronger, leaner, and more energized.

It’s called HIST.

Here’s his method and the science behind it: The problem nobody talks about:

Most people think fitness = more time.

So they grind away on cardio machines and lift weights for hours a week.

But the results are slow—or non-existent.

Worse? It drains time, energy, and motivation.

This is Dr. Cate Shanahan.

The nutritionist who completely changed Kobe Bryant’s career.

She transformed the energy levels and joint health of Steve Nash, Dwight Howard, and the entire Lakers team.

Her #1 rule:

Remove these 8 oils now or stay inflamed forever:🧵
In 2012, the Lakers were broken.

They were tired, sore, and slow to recover.

- Kobe had knee pain.
- Nash had back problems.
- Dwight’s body wasn’t healing.

So Gary Vitti, the Lakers’ longtime trainer, called in Dr. Cate Shanahan…

I'm American.

In 2023, I visited Italy for the first time.

What I experienced completely shattered my Western mindset.

12 Italian oddities I still can’t get out of my head: Siesta Culture.

Between 12:30 and 3 PM, all shops close.

Streets are empty - everyone just naps and resets.

In the U.S., we’re wired to grind 24/7.

In Italy, they prioritize rest.

And somehow, they’re more productive.

It’s not in your head—it’s in your body.

You can’t relax.

Your mind always finds the worst-case scenario.

It’s called hypervigilance.

A trauma response keeping your nervous system stuck in survival mode.

Here’s how to regain control and feel safe in your own body again:🧵 Hypervigilance isn’t “just anxiety.”

It’s your nervous system preparing for danger that no longer exists.

You scan every room.

You replay every conversation.

You expect betrayal, rejection, or disaster.

Even in silence—your body is loud.

This is Matt Abrahams.

A Stanford professor who found that 85% of people fear public speaking more than dying.

His book "Think Faster, Talk Smarter” turns introverts into motivational speakers.

Here are 6 of his lessons that will make you a better speaker than 99% of people: Let’s start with the truth nobody wants to say:

Most people think they’re shy, quiet, or socially awkward…

But they're just untrained communicators.

Speaking isn’t a talent.

It’s a skill.

Harvard found the root cause of anxiety, depression, and PTSD symptoms:

Unforgiveness.

If you can’t forgive, you'll never heal.

You have deep emotional scars that are silently reshaping who you are.

Here’s how to break free from years of emotional pain through forgiveness: “Forgiveness isn’t for them. It’s for you.”

You’ve heard that before. But what does it actually mean?

Most people think forgiveness is a favor you do for the person who hurt you.

But that’s entirely wrong…

Rob Dyrdek is the most interesting man alive.

He made $335M by tracking every second of his life.

He also:
- Got hypnotized into success
- Controlled MTV for 15 years
- Eats the same meals everyday

Here’s Rob’s hyper productive daily routine (how he tracks every second):
Most know Rob as a skater and MTV star.

But in 2015, despite the fame and deals, he hit a wall.

He had success - but no control.

His time was running him, not the other way around.

That’s when he built his “Life Operating System”.

I was addicted to caffeine.

Then I read that coffee is a grenade to your gut health.

Now I’m never drinking it again.

Here’s what happened when I quit (and why you should stop drinking coffee immediately):🧵
How caffeine works:

It builds sleep pressure by blocking adenosine from entering your brain.

It’s not giving you energy, it’s delaying your exhaustion.

This is Carol Dweck.

The Stanford professor who discovered that success is created by your mind.

Michael Jordan, Oprah Winfrey, and Elon Musk all used her secret to hack success.

“Growth Mindset”

Here's how to use it to reach your full potential
(backed by science):🧵 Dweck’s core belief:

"The view you adopt for yourself profoundly affects the way you lead your life."

→ You can be talented and fail.
→ You can be average and succeed.

It all depends on these two concepts: