This is Dr. Cate Shanahan.

In 2009, she wrote Deep Nutrition, a book that exposes why modern food is killing us.

Studied by NBA champions, doctors, & metabolic researchers.

Here are 7 lessons from the book that could add years to your life, if you don’t ignore them: 🧵
Most people think modern food makes us healthier.

However, it’s quietly harming our bodies.

Here’s what Dr. Cate found…

50 years ago, Big Sugar paid Harvard researchers to blame fat for heart disease.

One man, John Yudkin, warned that the real cause was sugar.

So they silenced him & millions died believing the lie.

Here’s how Big Sugar deceived the world and destroyed his legacy since 1972: 🧵
Decades later,

Internal memo leaks revealed how sugar lobbyists quietly funded studies to discredit Yudkin.

They targeted the sugar culprit, & nearly erased his work. ⬇

This is Dr. Otto Warburg.

He won the Nobel Prize for discovering how cancer cells feed.

Then found a way to prevent cancer, diabetes & obesity but when he revealed it, the medical system destroyed him.

Here are his 7 suppressed findings that Big Pharma hopes you never learn:🧵
They didn’t just ignore his research.

They erased him from the story of cancer for 90 years.

Here’s the story…

This is Weston A. Price.

In 1939, he published a nutrition study so controversial, the food industry tried to bury it.

Till today, it’s studied by doctors, athletes, & metabolic researchers.

Here are 7 findings from the study they hope you never learn: 🧵
These findings were buried for a reason.

His research was too dangerous for the food industry but essential for your health.

They expose the truth about what you're eating today...

The French eat bread, cheese, and drink wine daily…

Yet their obesity rate is less than half of America’s.

Everyone calls it the “French paradox”… but that’s the biggest lie in nutrition.

Here are 7 eating habits that keep them lean: 🧵
The truth is far more interesting, and it’s not about genetics.

Most people focus on what the French eat.

But how they eat is what actually changes the game…

I'm 21.

I'm obsessed with hacking the human body.

So I spent 6 months researching every strategy inside Tim Ferriss' 4-Hour Body, from cold showers to slow-carb diets to Occam's Protocol.

Here’s what I found on how to radically transform your body with less time and effort: 🧵
The 4-Hour Body isn't a typical fitness book.

Tim Ferriss spent over a decade self-experimenting, running blood panels, and testing fringe protocols with elite doctors and scientists.

Here's the in-depth breakdown:

Harvard scientists just cracked the code to muscle growth.

By 40, most adults lose ~8% of muscle per decade (it’s not just aging).

Here are 8 proven ways to build & maintain muscle:

1. Harvard study: “Turns out, muscle loss isn't caused by aging alone" Harvard researchers found: the loss is not permanent. It’s reversible.

With the right training, nutrition, and recovery, even older adults can rebuild strength and size.

Here’s how to do it step-by-step:

American food is banned in the UK.

Not because of politics, but because of what’s in it.

Cancer-linked dyes, Toxic seed oils, & Additives you’ve never heard of....

Here’s how banned ingredients in Europe are making Americans sick (legally): 🧵 They didn’t ban Big Macs or Coke but just what’s in them.

The same brands you trust are reformulated overseas.

These ingredient’s are the reason, and are probably in your pantry…

Your circadian rhythm holds one of the most underrated fat-loss methods on Earth.

Used right, it burns fat, fixes sleep, and eliminates late-night cravings and yet no one talks about it.

So, I started researching its health benefits…

What I discovered will blow your mind: 🧵
Here’s what shocked me:

The same 600-calorie meal at 8AM → fuels energy but at 11PM → fuels fat storage.

And that changes everything…

What do late-night snacking, constant fatigue, and uncontrollable cravings have in common?

They’re all symptoms of sugar tricking your brain.

And scientists now compare its effects to drug addiction.

Here’s how sugar rewires your brain + 5 ways to fix it (backed by science):🧵
Most people think sugar cravings = lack of discipline.

That if you just “try harder” or “have more willpower,” they’ll disappear.

This is a complete lie.

So what’s the truth?

50 years ago, people were leaner and stronger without counting calories or hitting the gym.

Then something changed in the late 20th century, and muscle mass started dropping while obesity increased.

No, it wasn’t because of less exercise…

Here’s what really happened: 🧵 In the 1960s - 1970s, the average American got ~14–15% of their calories from protein.

Now, that’s fallen to ~12%.

It might sound small but it triggered a change in your body so powerful that most people don’t even realize it’s controlling them right now.

Here’s why…

You can eat less, exercise more, and STILL not lose fat.

Because fat loss is controlled by one hormone almost no one talks about.

It’s not insulin, not cortisol, and it’s something you’ve probably never heard of...

Here’s what it is, and how to fix it (science proven): 🧵 The hormone is called leptin.

It’s your body's fat loss thermostat.

It tells your brain how much energy you've stored as body fat and when leptin is working well, your brain keeps you lean.

However, when it’s broken, fat loss becomes almost impossible.

Here’s how it works:

This is Dr. Ted Naiman.

A physician who helped fix obesity for hundreds of patients using one simple formula:

Protein to energy ratio.

After decades of treating people, here’s how it works, and how it can help you lose fat without starving yourself: 🧵 A quick note:

This isn’t another “eat clean and lift weights” thread. It’s about a biological truth most people have never heard:

We eat until our body gets enough protein.

That one idea explains 90% of your cravings, weight gain, and failed diets.

Here’s how it works:

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.