The single greatest metric for health and longevity:

VO2 Max.

Yet most people have never heard of it...

If you want to increase your lifespan by +10 years, read this thread: Your VO2 Max is the single greatest metric for determining cardiovascular health how long you will live.

In this thread you'll discover:

-Why VO2 Max training matters
-What is VO2 Max
-A simple weekly plan to improve it

Let's dive in:

Zone 2 cardio is one of the best ways to:

-Burn body fat
-Double Your Energy
-Improve Heart/Brain Health
-Increase your lifespan +10 years

If you want to live a longer healthier life (without exerting a lot of effort), read this thread:

🏃🏽Thread🏃🏽 Zone Cardio is one of the most beneficial forms of cardio for your energy, health, and longevity.

This short thread will break down:

-What it is
-How it works
-Simple strategies for doing it

Let's dive in:

POSTURE CORRECTION GUIDE

Whether you're sitting too much or not moving enough, the average person's posture is becoming more bent over.

These 5 posture correction exercises will help you stand taller, feel healthier, and move for functionally: Your posture effects everything from your breathing, to your movement, to your overall wellbeing.

In order to fix your posture you need to STRENGTHEN your back

A strong back is a stable back

Use these 5 exercises to strengthen your back and keep your spine straight:

I used to suffer from crippling lower back pain...

Now I'm pain free and able to:

-Run 10ks
-Play sports
-Move around with my son

Here is the COMPLETE GUIDE to fix lower back pain for LIFE.

(Read this if you sit at a desk for more than 5 hours a day)

🧵THREAD🧵 I used to work a job that required me to drive long distances every week. When I wasn't driving, I was sitting at a desk.

This ruined my lower back.

Your body (and back) aren't meant to sit for long periods of the day.

If you want to fix your lower back pain you need to focus on 2 things:

There's a 75% chance you're low in this nutrient.

It's used to heal fatigue, depression, sleep disorders, and blood pressure.

Here are 7 surprising reasons you should be taking MAGNESIUM and how to use it:

🧵Thread🧵 Magnesium is involved in over 600 bodily functions.

Sadly, around 75% of people are deficient in this vital nutrient.

So if you want to perform better and live healthier

You need to be supplementing magnesium.

Here are a few evidence-backed benefits of taking magnesium and how to take it:

RFK Jr. is Big Pharma's and Health "Experts" biggest threat.

At 70 years old he's healthier and more jacked than 95% of people under 30.

Here are 5 longevity biohacks Robert Kennedy Jr uses to remain healthy and fit:

🧵 RFK didn't always look like this.

Only a few years ago he looked like the first picture below.

The second picture is him today.

Here's what he did to transform his body as he aged:

ZONE 2 CARDIO FOR BEGINNERS

The most low effort way to:

-Burn Body Fat
-Boost Your Energy
-Improve Heart/Brain Health
-Increase your lifespan +10 years

Zone 2 Cardio

Read this thread to learn how to maximize your health (without exerting a lot of effort)

🏃🏽Short Thread🏃🏽 Zone Cardio is one of the most beneficial forms of cardio for:

-Burning Fat
-Improving Heart Health
-Increasing Your Longevity

Without having to put in a lot of effort

This short thread will break down:

-What it is
-How it works
-Simple strategies for doing it

Let's dive in:

If you sit at a desk all day you're setting yourself up to gain BELLY FAT.

Here are 7 Simple Fat Burning Strategies for People Who Work at a Desk All Day (no cardio or ab workouts needed):

🧵THREAD🧵 Belly fat, or visceral fat, is the buildup of fat around your abdominal organs.

Too much visceral fat causes inflammation

Increasing the risk of:
-Heart disease
-Diabetes
-Cancer

If you want to avoid illness

And build a body you're proud of

Follow these 7 simple strategies

What if you were able to decrease your all-cause mortality by 48%, improve your energy, increase muscle growth, and boost testosterone all by fixing ONE thing?

SLEEP

Sadly 72% of people aren't enough quality sleep

Here's a complete guide to fixing your sleep (without pills): A great night of sleep is the greatest performance enhancing drug on the market.

Nothing competes.

In order to improve your sleep you first need to understand how sleep affects EVERYTHING in your life.

Let's dive in:

Do you sit for more than 5 hours a day?

If so, you're setting yourself up for LOWER BACK PAIN.

Here are 5 exercises that will fix and prevent lower back pain for life:

🧵THREAD🧵 The modern work life is a recipe for lower back pain.

-Sitting for hours
-Very little movement
-Hunched over a keyboard

But luckily for you there are ways to protect your lower back

Let's dive in:

7 everyday substances that are slowly killing you

(Some may surprise/anger you)

Avoid these toxic substances to improve your health and longevity:

THREAD 1) Alcohol

Most people know that alcohol isn't good for them

But don't fully understand how bad it is for your health and longevity.

A recent study showed that people who have 1 drink per night have been shown to have a higher risk of:

-Anxiety
-Depression
-Heart disease
-Alzheimers

Alcohol is poison.

The less of it you drink (none is best) the healthier you'll be and the longer you'll live.

STOP making your workouts complex.

Simple Exercises = MASSIVE Results

Here are the only 10 exercises you need to gain muscle quickly:

🧵THREAD 1) Dips

Dips are one of the most underrated exercises for building your upper body.

Dips hit a lot of muscles at once:

-Chest
-Shoulders
-Biceps
-Triceps

I like to do a set of dips in between every exercise (including on leg day)

Make dips a part of your exercise routine

Are you +30 years old?

Here's the ONE anti-aging supplement you should be taking:

⭐COLLAGEN⭐

Here are 7 surprising ways Collagen will improve your health, fitness, and longevity:

🧵Thread🧵 But before we discuss the benefits of collagen we first need to cover 2 things:

A) What is collagen?

B) What declines collagen production in the body?

Let's dive in:

Do you have chronic lower back pain?

Putting it off will only make it worse (especially if you sit at a desk for work all day)

Here's 6 Stretches that'll fix your back pain for life (less than 15 minutes a day): I suffered from chronic back pain my entire sports career.

It followed me into my professional life as I was usually sitting in a chair all day or driving my car for hours.

It wasn't until I realize this simple idea that I was able to fix my lower back pain for good
👇

MUSCLE GROWTH CHEAT SHEET

35 Essential exercises for every muscle group so you can achieve MASSIVE results in the gym:

(Bookmark this for later)

🧵Thread🧵 You don't need a complex workout routine in order to see results.

The SIMPLER the exercises the BETTER results you'll achieve.

This thread will cover 5 essential exercises for each muscle group to help you achieve incredible results.

(Youtube each exercise to perform safely)

One of the best longevity hacks available:

🔥THE SAUNA🔥

Here are 8 surprising health benefits of going to a sauna (read this to live longer):

🧵THREAD🧵 1) Improved Longevity

Studies have shown that sitting in a sauna for 15 minutes 3 to 4 times a week can decrease your risk for all-cause mortality by 40-60%

Sitting in a sauna multiple times a week will literally increase your lifespan.

STOP making your workouts complex.

Simple Exercises = MASSIVE Results

Here are the ONLY 10 exercises you need to gain muscle quickly:

🧵THREAD🧵 1) Dips

Dips are one of the most underrated exercises for building your upper body.

Dips hit a lot of muscles at once:

-Chest
-Shoulders
-Biceps
-Triceps

I like to do a set of dips in between every exercise (including on leg day)

Make dips a part of your exercise routine

BLOOD PRESSURE THREAD

A year ago my blood pressure was 138/82 (Stage 1 Hypertension)

Now I've gotten it down to 108/68.

All by following a simple system.

If you have high blood pressure and want to lower it (without medication) read this thread: High Blood Pressure is one of the leading causes and indicators of heart disease.

Around 48% of the US has hypertension leading to around 400,000 heart disease deaths per year.

But before you can fix your high blood pressure...

You first need to understand what causes it:

Matthew Walker is the world's leading expert on Sleep Science

For the last 6 months I've followed his blueprint for better sleep and it's changed my LIFE.

Here are 7 simple strategies I've been using to improve my sleep: If you haven't read his book "Why We Sleep" I highly recommend it as mastering your sleep is one of the most important skills you can adopt.

Here's why:

The #1 Health Supplement EVERYONE should be taking to improve their Energy, Sleep, and Health:

MAGNESIUM

Here are 7 surprising reasons you should be taking a daily magnesium supplement.

🧵Thread🧵 Magnesium is involved in over 600 bodily functions.

Sadly, around 50% of people are deficient in this vital nutrient.

So if you want to perform better and live healthier

You need to be supplementing magnesium.

Here are a few evidence-backed benefits of taking magnesium

The#1 Killer of Men and Women in the World:

HEART DISEASE

But here's the thing...

Heart disease is a SLOW KILLER (sometimes starting 20 years before symptoms show)

Here's ONE simple way to monitor and protect your heart to extend your life +20 years:

🧵THREAD🧵 The biggest silent killer to your heart:

Hypertension (high blood pressure)

Around 48% of the US has hypertension leading to around 700,000 heart disease deaths per year

In this thread you'll learn:

-What causes HBP
-How to monitor it
-5 Strategies to lower it

Let's dive in: