Husband. Father. Legion athlete. I provide simple solutions to optimize your health, habits, and performance.
22 subscribed
May 11 • 16 tweets • 6 min read
Modern diets lack vital nutrients.
Here are 12 nutrient-dense foods that will help you fight chronic illness:
Nutrient density refers to the number of nutrients a food provides relative to its calorie content.
The modern diet is full of foods that swap nutrients for salt and sugar that increase your risk of serious illness.
Here are 12 nutrient-dense foods you should add to your diet:
May 8 • 13 tweets • 4 min read
5 supplements that will supercharge your health and transform your body (with discounts):
Supplements aren’t just for gym rats.
They fill nutritional gaps in the modern diet that impact:
• Mood
• Energy
• Brain function
• Physical performance
Here are 5 supplements everyone should try (with 20% OFF links!):
May 7 • 8 tweets • 3 min read
Businesses have been powered by Excel since 1985.
Now AI is changing the game.
Say goodbye to complicated formulas forever.
Here’s the AI version of Excel (aka Excel on steroids):
NumerousAI integrates the power of ChatGPT in your spreadsheets.
It replaces complex formulas and functions with a simple prompt system.
You simply type =AI(“your prompt here”) and the AI does the work for you.
The possibilities here are endless.
Apr 6 • 10 tweets • 2 min read
How to calm your nerves (instantly).
The 4-7-8 Method:
The 4-7-8 breathing method is a simple, yet effective technique to help you relax and improve the quality of your sleep.
Dr. Andrew Weil developed this method based on an ancient yogic technique called "pranayama."
Here's a step-by-step guide to the 4-7-8 method:
Apr 4 • 17 tweets • 3 min read
Vitamins are the unsung heroes of nutrition.
Unfortunately, most people don't really understand what they do.
Here are the 13 essential vitamins your body needs (and where to get them):
Vitamin A
Vitamin A is a vital nutrient that improves your eyes, teeth, and bones.
It also contributes to a healthy reproductive system and promotes cell growth for healthy skin.
"Power naps" slow you down and can disrupt your circadian rhythm.
Try Non-Sleep Deep Rest (NSDR) instead.
Here’s how to restore your energy in 10 minutes:
Dr. Andrew Huberman is a Stanford neuroscientist who coined Non-Sleep Deep Rest.
His technique combines the ancient practice of Yoga Nidra with modern science.
The result? A 10-minute method used by Silicon Valley CEOs to restore energy and win the day.
Here’s how it works:
Mar 28 • 13 tweets • 3 min read
Eggs are one of the most demonized foods of all time.
They've earned a bad reputation due to misinformation about their impact on cholesterol.
The truth is, they’re one of the closest things we have to a real superfood.
Here are 10 reasons you should eat eggs every day:
Eggs are great for your cholesterol
It’s time to crack the myth that eggs are bad for your cholesterol.
Let’s clear this up:
Those who claim eggs are high in cholesterol aren't giving you the full picture.
There is good cholesterol (HDL) and bad cholesterol (LDL).
Mar 26 • 13 tweets • 3 min read
Creatine is proven to be one of the most effective supplements on the market.
Here are 10 ways it can enhance your performance:
Accelerates muscle growth
When you're aiming for muscle growth, every bit counts.
Creatine accelerates muscle fiber growth by promoting water retention and protein synthesis in muscles.
This leads to quicker, more visible muscle gains, making it a favorite among bodybuilders.
Mar 21 • 9 tweets • 2 min read
A slow metabolism prevents the body from converting food into energy efficiently.
This can lead to weight gain, fatigue, and other health problems.
Here are 7 ways to unf*ck your metabolism"
Eat a high-protein diet
Your body uses more energy to digest protein than carbs or fats.
Protein also increases satiety, decreasing cravings throughout the day.
Aim to eat 0.8g of protein per pound of body weight per day.
Mar 19 • 12 tweets • 2 min read
Eat these 20 foods to feel superhuman in 2024: 1. Lean Beef
Lean beef is one of your best sources of iron, zinc, and selenium.
2. Poultry
One 3.5 oz serving of skinless chicken breast has vital nutrients like potassium, vitamin D, iron, and calcium.
Mar 16 • 27 tweets • 5 min read
I've been going to the gym for 10 years.
Here are 50 things I wish I had known from the beginning:
1. A gym membership is cheaper and more effective than antidepressants.
2. Sleep is essential for muscle repair and growth. Make getting 8 hours of sleep every night non-negotiable.
3. Daily sun exposure is one of the best ways to naturally boost testosterone levels.
Mar 12 • 13 tweets • 3 min read
40% of young Americans are insulin-resistant.
It lays the foundation for diabetes, heart disease, stroke, and cancer.
Here are 8 steps to improve insulin resistance:
Insulin resistance is a measure of how well your body manages sugar levels.
When you eat sugar, your pancreas produces insulin to carry sugar to your cells.
If your sugar levels are chronically high, your pancreas can’t produce enough insulin, and the sugar gets stored as fat.
Mar 7 • 8 tweets • 2 min read
Every cell in your body needs oxygen to live.
Yet 99% of people overlook lung health.
5 habits to strengthen your lungs:
Strong lungs don’t just enhance athletic performance.
Your respiratory system plays a key role in defending your body against illness and infection.
Being able to make the most of each breath also increases energy and lowers stress.
Here are 5 ways to keep your lungs healthy:
Mar 5 • 12 tweets • 3 min read
Men are facing a pandemic of low testosterone.
It’s leading to lower sex drive, infertility, and a lack of ambition.
Here are 10 ways you can boost your testosterone (naturally):
Resistance training
Strength training is the most effective form of exercise for increasing testosterone.
Compound movements maximize testosterone production by engaging multiple muscle groups.
Start with these:
• Squat
• Bench
• Deadlift
• Pull-ups
• Military Press
Mar 2 • 14 tweets • 3 min read
10 habits that will solve 90% of your problems:
Successful people all have one thing in common: discipline.
Just like your muscles, you can build your discipline with habits and routines.
10 habits that will solve 90% of your problems:
Feb 29 • 12 tweets • 4 min read
What you eat directly affects how you look.
Here are 10 foods that improve your appearance:
Green Tea
Green tea is famous for its health benefits, including: