The most common issue in the gym:

Shoulder injuries.

After spending $83,476 on an Exercise Science Degree…

I figured out exactly how to solve this problem.

Here's what's causing it (& how to prevent it from happening to you): 1. Why do shoulder injuries happen?

Think of your shoulder like a car tire.

If the alignment is slightly off…

You might not notice at first.

But eventually?

That tire is going to blow out.

Your shoulders work the same way:

Most people think coconut oil is just for cooking…

But it can also be used to:

• Burn fat
• Improve hygiene
• Boost brain function

It has amazing effects on the human body.

8 ways coconut oil can enhance your health (& how to use it): 1. Boosts Metabolism

Coconut oil is rich in medium-chain triglycerides (MCTs).

Which are easily absorbed and quickly converted into energy.

These MCTs can:

• Increase energy expenditure
• Boost metabolism
• Support fat loss

It's a great way to kick your metabolism into gear.

Everyone wants to build more muscle…

But 80% of people don’t know how it works.

So here's a simple step-by-step guide to help you understand how to actually build muscle (for beginners): Step 1: Resistance Training

The only way to build muscle is through training against resistance.

Whether that’s external weights or your bodyweight.

You want to primarily focus on compound exercises that work multiple muscle groups at once.

These exercises include:

75% of Americans are dehydrated.

The problem?

Drinking water is only half of the equation.

Here are 6 key ways to truly hydrate the human body:

(Your Doctor won’t tell you this) 6. Electrolyte Balance.

Why It Matters:

Electrolytes like sodium, potassium, and magnesium are crucial for maintaining:

• Fluid balance
• Nerve function
• Muscle contractions

Without them, water alone can't effectively hydrate your cells.

How to Get It:

Telling yourself you don’t have enough time to exercise is the reason you’re fat.

Here are 7 tips that will get you more out of a 30-minute workout than 96% of people get out of a 2-hour workout: 1. Train with intensity.

You should be at RIR (reps in reserve) 0-2 during all working sets.

This means you are only leaving 0-2 reps in the tank.

If you can still do 3 or more reps at the end of your sets …

You shouldn’t be complaining about your results

The most versatile medicine in the world:

Baking Soda.

They want you to think it's just for baking...

But this simple ingredient can do amazing things for the human body.

8 ways to use baking soda to enhance your health: 1. Balances pH

Baking soda is alkaline, meaning it neutralizes acids.

This helps bring balance to different areas of your body.

• Acidic foods
• Stomach acid
• Acid build-up on your skin

People even use it to balance their internal pH, which is crucial for overall health.

The holidays are around the corner.

If you want to lose 20+ pounds by Christmas without:

• Hours of cardio
• Starving yourself
• Being completely miserable

Start implementing these 15 health rules today:

1. Don't run. Walk 10k+ steps a day instead.

This is the easiest way to stay active & burn calories.

Eating chicken & rice every day is making you miserable.

Wanna build muscle, lose fat & ACTUALLY enjoy your life?

Here are 7 high protein meals that don’t taste like sh*t:
1. High Protein Burger

• 770 calories
• 74g protein

Ingredients:

• 8 oz 93/7 ground beef
• Normal burger buns (110 calories or less)
• Sugar-free ketchup
• Normal mustard
• Any veggies you want
• 4 slices reduced-fat cheddar

You’re being lied to…

Losing fat should not be complicated.

Here are 16 lessons that will teach you more about fat loss than a $57,383 exercise science degree:

1. You don't crave junk food - you lack emotional control… A lot of people eat or binge eat junk food as a way to cope with their negative emotions.

Fix your mental health, and you’ll fix your junk food addiction.

The most underrated hack for healing the human body:

Detoxing.

It's the secret for:

• Eliminating toxins
• Preventing cancer
• Reducing inflammation

But most people have no idea how to do it...

So here's everything you need to know:
1. What is a Full-Body Detox?

A full-body detox is a comprehensive approach that is supposed to "cleans" your system of toxins & "reset" your health.

It involves various methods, including:

• Hydration
• Dietary changes
• Lifestyle adjustments

& there are a few reasons why people do it…

Turmeric is the most underrated superfood.

But most people still don’t know its full potential…

Here’s what turmeric can do for your body (& why it’s not just for spicing up your meals): To start, what is turmeric?

Turmeric is a bright yellow spice, most commonly used in curry.

But beyond the kitchen, it’s been used for centuries in traditional medicine.

The magic ingredient?

Curcumin.

How does curcumin work?

This 78-year-old doctor and longevity expert reversed his biological age by 20 years.

He did it through a combination of:

• Diet
• Exercise
• Lifestyle changes

Meet Dr. Michael Roizen.

Here are 10 habits and principles he follows to make 60 the new 40: 1. Keep the “Six Normals” in Check.

Dr. Roizen’s first rule is to maintain the six key health metrics:

• Weight
• Cholesterol
• Blood sugar
• Not smoking
• Blood pressure
• Stress management

He believes if you can normalize these, you can cut your risk of chronic disease by up to 80-90%

You’ve been lied to.

The American Health system wants you obese.

Debunking 15 nutrition myths they taught you in school:

1. Myth: Eggs Raise Your Cholesterol Truth: Egg yolks are rich in nutrients like choline and vitamins D and B12.

They do not significantly impact blood cholesterol in the way previously thought.

The food pyramid is a scam.

It's one of the main reasons America is facing an obesity crisis.

Here's everything they're lying to you about (& what you should eat instead): I remember sitting in health class, staring at the Food Pyramid poster on the wall.

At the base? Carbs.

• Bread
• Pasta
• Cereal

We were taught this was the “foundation” of a healthy diet.

But here’s what they didn’t tell us:

You’ve been lied to about what you need to fight:

• Viruses
• Diseases
• Infections

Food is the best medicine.

Here are 10 immune-boosting foods you need to start eating right now:

(A thread your doctors don’t want you to read) 10. Garlic

Myth: Just a seasoning, not a health food.

Truth: Garlic contains allicin, which enhances your immune system’s germ-fighting potential and helps reduce the severity of colds.

This man could save your life.

He’s a leading gastroenterologist who has helped thousands of people transform their health.

How?

By fixing their gut.

Here are Dr. Will Bulsiewicz's top 8 science-backed tips for a healthier gut: First off…

Why does this matter?

Because your gut is your body’s control center.

It impacts everything:

• Energy
• Digestion
• Mental health

If your gut’s out of balance, everything else can feel off.

So, let’s dive in…

I’ve drank 610 cups of Bone Broth over the last 2 years.

The result?

My mind is crystal clear & my body has never felt better.

This miracle substance has been around since before Jesus.

8 reasons you NEED to drink more bone broth: 1. Anti-inflammatory effects.

Bone broth contains amino acids like:

• Glycine
• Glutamine
• Arginine

Which are all known to reduce inflammation.

Paddy "The Baddy" Pimblett has mastered the art of weight cutting.

He regularly sheds 50+ lbs every time he fights in the UFC.

Here’s the full breakdown of how he does it (& how all fighters rapidly cut weight): 1. The Strategy.

Fighters spend months preparing their bodies for the rigorous demands of making weight.

This prep includes 2 things:

1. Training regimen
2. Dietary adjustments

Fighters follow a structured workout plan that combines:

Mainstream media is lying to you.

The foods they say are killing you…

Are actually superfoods.

Here are 8 food you should be eating every day:

1. Salt Myth: Causes high blood pressure and heart disease.

Truth: While excessive sodium intake can be harmful, salt is essential for:

• Hydration
• Nerve function
• Muscle contractions

The key is balance and choosing quality sources like sea salt or Himalayan salt.

This guy goes around asking men who are noticeably jacked:

“What did you do to get in such good shape?”

A lot of them give amazing advice...

Here are my top 8:

8.

Whether you’re on your feet all day or sitting at a desk…

Here are 8 movements you should be doing daily to protect your joints:

(I learned from being raised by 2 physical therapists)

🧵 8. Neck Mobility Flow