The best investment you can make in your health? Routine bloodwork.

Here’s why it matters: Most people think they’re fine.

Here’s the truth:

• 1 in 3 lack vitamin D
• 50%+ have low magnesium
• 96M Americans have prediabetes
• Testosterone is down 30% since the ’80s

This is why blood testing isn’t optional—it’s essential.

90% of people suffer from dehydration.

If you’re reading this, you probably are too.

Drinking more water isn’t enough to solve the problem.

Here’s how to actually hydrate your body at the cellular level: 1. Prioritize electrolyte balance

Electrolytes like sodium, potassium, and magnesium help your cells absorb and retain water effectively.

Without them, your body may not hydrate as efficiently.

Add sea salt to your water and eat mineral-rich foods to maximize absorption and hydration.

Creatine is one of the most researched, tested, and effective supplements available.

Experts like Dr. Andrew Huberman recommend it for everyone.

Here are 10 ways it can boost your performance: Enhances Muscle Strength

Just as your brain needs ATP for energy, your muscles need it for strength.

Creatine boosts ATP production, providing your muscles with the energy they need during training.

This leads to significant strength gains, particularly during intense workouts.

You can’t burn fat if cortisol has your nervous system stuck in survival mode.

Here’s how to restore balance (naturally): Cortisol is a survival hormone.

It’s released by your adrenal glands in response to physical, emotional, or perceived stress.

When cortisol stays elevated, it tells your body to conserve energy and store fat, especially visceral fat around your organs.

For thousands of years, people have turned to ginger for healing.

Now, modern science is finally catching up.

Here’s what ginger can do for your body (and how to use it effectively): 1. Boosts Metabolism

Ginger has thermogenic properties, meaning it helps your body burn more calories and reduces appetite.

If you’re exercising and eating clean, ginger is the perfect natural supplement to enhance your results even further.

Most people are missing out on Vitamin D’s full benefits.

And it’s quietly harming their hormones, immunity, and long-term health.

Here’s how to take it correctly for maximum results: 1. Pair Vitamin D with Magnesium

Magnesium activates Vitamin D, and your body can't use Vitamin D without it.

Without magnesium supplementation, your D3 supplement is essentially ineffective.

Muscle mass is the foundation of longevity.

But after age 30, you can lose up to 5% per decade.

Here’s how to prevent muscle loss before it catches up with you: You start losing muscle in your 30s.

By 70, you’ll lose up to 30%.

If you reach your 80s, you might not be able to stand without help.

This isn’t just about strength. It’s about survival.

6 ways to build (and keep) muscle for life:

Inflammation is silently wrecking your health. It's the root cause of:

• Fat gain
• Brain fog
• Joint pain
• Heart disease
• Autoimmune issues

Here’s how to reduce it (without a prescription): First, what is inflammation?

Acute inflammation is your body’s short-term defense system.

A cut, an injury, a fever—your body heals, and then it’s gone.

Chronic inflammation, on the other hand, means constant internal stress.

And it doesn’t go away.

That’s when the damage begins.

Struggling to lose weight?

Low energy, brain fog, mood swings?

It’s not just "aging" or "hormones."

It could be your thyroid—and most people don’t even know it’s underperforming.

Here’s how to fix it (without medication): Your thyroid is a small gland in your neck, but it controls everything:

• Mood
• Energy
• Digestion
• Heart rate
• Metabolism
• Body temperature

If your thyroid fails, you’ll feel it everywhere.

You gain fat, lose energy, and feel like a shell of yourself.

7 life-changing insights from “Atomic Habits” by James Clear: “Atomic Habits” is a must-read for anyone seeking permanent change in their lives.

James Clear distills the science of habit-forming and reframes personal growth as a series of tiny, consistent wins.

Here are the 7 most valuable lessons I learned from his book:

• 42% of U.S. adults are obese
• 98 million have prediabetes
• Most don’t even know it

Insulin resistance is draining your energy, slowing your metabolism, and making fat loss nearly impossible.

Here’s how to fix it before it’s too late: Every time you eat, your body releases insulin to move sugar from your blood into your cells for energy.

But when you constantly spike insulin, your cells stop responding.

This causes your body to pump out even more insulin, and the consequences are severe.

Creatine will undoubtedly help you build muscle.

But it's also one of the best supplements for your brain.

If you have anxiety or depression, read this: Creatine’s physical benefits have been studied for decades.

But new research shows that it also supports your brain against chronic diseases like depression, anxiety, Alzheimer’s, and cancer.

To learn more about the physical benefits of creatine, read this thread:

https://x.com/johnnyxbrown/status/1811728229268353171

The best exercise for fat loss isn’t running.

It’s not spending hours in the gym either.

It’s incline walking.

Here’s why you should start today: Easy On Joints

Incline walking is easier on your joints than running, jogging, or even walking on flat ground.

It’s the perfect way to get your heart pumping without worrying about joint pain.

Start with the 12-3-30 method:
-12 Incline
-3 Speed
-30 Minutes

Adjust as needed.

Mike Millen is the world’s healthiest grandpa.

At 71, he’s running circles around most people in their 20s.

He doesn’t have superhuman genetics. He has a bulletproof routine.

Here’s how he does it (and how you can too): 1. Diet

Mike’s diet is based on a few simple rules:

• Focus on protein
• Prioritize healthy fats
• Avoid processed foods

Here’s what a typical day of eating looks like for him:

30 sentences that’ll teach you more than an $80,000 nutrition degree:

1. Obesity is largely a result of lifestyle choices, not genetics. 2. Insulin resistance sets the stage for heart disease.

3. Want to live longer? Focus on improving your HDL-to-triglycerides ratio.

Caffeine is the most widely used psychoactive substance in the world.

It can make you tired, anxious, and groggy—unless you know how to use it right.

Here’s how to use caffeine effectively (backed by science): 90% of adults worldwide consume caffeine every day.

Most people use it to boost their alertness, energy, and focus, but too much of a good thing can lead to serious problems.

In the 1980s, NASA compared caffeine to other drugs.

Here’s what they found:

Most people aren’t eating enough protein.

This can cause muscle loss, fatigue, and constant cravings.

Here are 10 of the best protein sources to fix your diet (before it’s too late): Chicken Breast
31g protein per 100g

One of the leanest, most efficient protein sources available.

Packed with high-quality protein, low in fat, and incredibly versatile.

If you’re serious about hitting your protein goals, start here.

Big Food has spent billions influencing your food choices, often harming your health.

Big Pharma has made billions off the consequences.

Here’s the truth about the biggest food lies you’ve been fed: They lied about eggs.

Eggs were blamed for high cholesterol and heart disease.

But studies show dietary cholesterol has little impact on blood cholesterol.

Eggs are one of the most nutrient-dense foods, packed with protein, healthy fats, and choline for brain health.

RFK Jr. has been sounding the alarm for years. Big Food is poisoning you.

They pack your food with chemicals banned worldwide—yet U.S. shelves are still stocked with them.

Here are 12 everyday foods that are illegal in other countries: RFK Jr. isn’t a conspiracy theorist.

He’s exposing what Big Food doesn’t want you to know:

The U.S. allows ingredients that Europe banned decades ago.

What you think is “safe” food is often linked to cancer, hormone disruption, and gut damage.

Let’s break it down:

Mike Millen is the world’s healthiest grandpa.

At 71, he’s running circles around most people in their 20s.

He doesn’t have superhuman genetics. He has a bulletproof routine.

Here’s how he does it (and how you can too): 1. Diet

Mike’s diet is based on a few simple rules:

• Focus on protein
• Prioritize healthy fats
• Avoid processed foods

Here’s what a typical day of eating looks like for him:

Caffeine is the most commonly used drug in the world

It can make you tired, anxious, and groggy—unless you know how to use it properly.

Here’s how to use caffeine effectively (according to science): 90% of adults worldwide consume caffeine every day.

Most people use it to boost their alertness, energy, and focus, but too much of a good thing can lead to serious problems.

In the 1980s, NASA compared caffeine to other drugs.

Here’s what they found: