Forget Botox.

A study from Northwestern University had 16 women do facial exercises for 30 minutes a day.

After 20 weeks, dermatologists said they looked 3 years younger.

Here are 6 moves they did (that gave them fuller cheeks and tighter skin): 1. The Cheek Lifter

- Open your mouth in an "O" shape
- Position your upper lip over your teeth
- Smile to lift cheek muscles up
- Place fingers lightly on top of cheeks
- Release and lift 10 times

Do 3 sets.

This targets the muscles that give you apple cheeks.

This is Dan Buettner.

He spent 20 years traveling the world studying the lifestyles of people who live past 100.

• Okinawa, Japan
• Sardinia, Italy
• Ikaria, Greece
• Nicoya, Costa Rica
• Loma Linda, California

He found 9 habits they all share:

1. They don't work out Most centenarians in these regions don't go to gyms.

They move naturally.

They live in environments that nudge them into constant movement:

• Growing gardens
• Walking to neighbors' houses
• Doing manual yard work
• Taking stairs instead of elevators
• Kneading bread by hand

They move 4-6 hours per day without actually exercising.

NICOTINE is the best-kept secret in modern medicine.

It boosts attention, memory, and cognitive performance––without smoking.

It might be the reason why top CEOs work 120-hour weeks without burning out.

Here's the science behind it (& how to get the benefits safely): 🧵
Most people only know nicotine as the addictive chemical in cigarettes.

But nicotine itself doesn't cause cancer or lung disease (that comes from the tar and thousands of chemicals in tobacco smoke).

When used alone, it actually works as a brain booster.

Here's how it works:

Forget sleeping pills.

Harvard Medical School had 20 people with chronic insomnia practice yoga for 8 weeks.

At the end of the trial, time to fall asleep improved by 30% and total sleep time increased by an average of 37 min per night.

Here are the 5 poses they used: Sleeping pills sedate your nervous system.

They suppress REM and deep sleep - your most restorative stages.

40% of users develop dependence within weeks.

Yoga does the opposite...

These 7 resins lower inflammation better than OTC drugs:

1. Mastic

Only grows on the Greek island of Chios.

Romans imported it as medicine.

It kills H. pylori and lowers TNF-alpha (effective for both gut and joint inflammation). 2. Frankincense

Ibuprofen works on one inflammatory pathway.

Boswellia targets a different one called 5-LOX.

Clinical trials show it works as well as prescription COX-2 inhibitors for knee arthritis.

Everyone thinks exercise burns fat.

But this is a lie.

Here are 7 ways to cut visceral fat without lifting a single weight (number #6 is a game changer):

1. Time-restricted eating Eat all your meals within a 6-10 hour window each day.

It lowers insulin and gives your body more time to burn fat instead of storing it.

Which means less visceral fat, without needing to change what you eat.

This man changed how we think about aging.

Dr. Claudio Franceschi.

He coined the term "inflammaging."

Here are his 6 key findings on chronic inflammation and lifespan:

1. People who live to 100 have high inflammation
Franceschi studied centenarians in Italy.

Their blood still showed high levels of inflammation.

But their bodies were much better at fighting it back.

Here's what they were doing differently:

Sitting for 8+ hours a day increases all-cause mortality risk by 60%...

Even if you exercise.

It compresses your spine, spikes blood sugar, and weakens your glutes.

7 simple desk habits to counteract the damage in under 2 minutes:

1. Seated calf raises Your calf muscles pump blood back up to your heart when they contract.

Sitting for too long lets blood pool in your legs. This strains your heart and raises your risk of blood clots over time.

Do 20-30 reps while sitting at your desk.

The most underrated supplement in the world right now:

Berberine.

It lowers blood sugar, clears cholesterol, and activates the same metabolic pathway targeted by drugs like metformin.

For under $20, no prescription needed.

Here's the science behind it and how to use it:
Berberine is a plant alkaloid found in barberry, goldenseal, and Oregon grape.

Used in Chinese and Ayurvedic medicine for blood sugar, infections, and gut disorders.

Western science ignored it for decades until researchers looked at what it does at the cellular level.

This is Dan Buettner.

He spent 20 years traveling the world studying the lifestyles of people who live past 100.

• Okinawa, Japan
• Sardinia, Italy
• Ikaria, Greece
• Nicoya, Costa Rica
• Loma Linda, California

He found 9 habits they all share:

1. They don't work out Most centenarians in these regions don't go to gyms.

They move naturally.

They live in environments that nudge them into constant movement:

• Growing gardens
• Walking to neighbors' houses
• Doing manual yard work
• Taking stairs instead of elevators
• Kneading bread by hand

They move 4-6 hours per day without actually exercising.

Colon cancer used to be an old person's disease.

Now it's killing people in their 30s and 40s.

According to the American Cancer Society, people born after 1990 are 4x more likely to get rectal cancer than their grandparents.

Most cases come down to 8 foods:

1. Bacon Bacon is a Group 1 carcinogen for colon cancer.

The same category as smoking.

Same goes for:

- Ham
- Sausage
- Hot dogs
- Deli meat

Nitrates and processing damage your gut lining over time.

The more you eat, the higher the risk.

This researcher discovered why some people live to 100 in perfect health while others are sick by 60.

The answer has nothing to do with genetics, supplements, or biohacking.

It comes down to 3 molecules most people are deficient in.

What they are (& how to get more of them):🧵 This is Dr. Luigi Fontana.

A physician-scientist who has spent 20 years running longevity trials on humans.

His conclusion: Aging starts in your gut.

Specifically, with 3 molecules your gut bacteria produce called short-chain fatty acids (SCFAs).

Here's what they do:

Forget Botox.

A study from Northwestern University had 16 women do facial exercises for 30 minutes a day.

After 20 weeks, dermatologists said they looked 3 years younger.

Here are 6 moves they did (that gave them fuller cheeks and tighter skin): 1. The Cheek Lifter

- Open your mouth in an "O" shape
- Position your upper lip over your teeth
- Smile to lift cheek muscles up
- Place fingers lightly on top of cheeks
- Release and lift 10 times

Do 3 sets.

This targets the muscles that give you apple cheeks.

The 9 healthiest seeds (and how to eat them for maximum benefits):

1. Chia Seeds

Ancient Aztec warriors ate them before battle for energy.

They contain more omega-3s than a serving of salmon and help lower cholesterol.

Soak 1-2 tablespoons in water or milk. 2. Flax Seeds

The #1 plant source of lignans on Earth.

These compounds have been shown to reduce breast cancer risk in many studies. They also help lower blood pressure.

Take 2-3 tablespoons per day.

Grind them first or they pass through undigested.

This woman is 94.

But has the body of a 60 year old.

She holds a Guinness World Record for the longest modeling career in history. And she did it with no strict diets or expensive biohacking protocols.

Let's break down her 9 anti-aging habits:

1. Wearing sunscreen every day Rain or shine. Doesn't matter.

A 4-year study of 900 people found that daily sunscreen users had 24% less skin aging.

Sunscreen stops UV damage that speeds up cell aging and breaks down collagen.

How to drop your cholesterol by 30 points in 60 days (without taking any meds):

1. Cut out processed and fried foods. They raise your LDL the most.

2. Eat oats, beans, apples, Brussels sprouts. They pull out cholesterol from your gut before it enters the bloodstream. 3. Replace saturated fat with unsaturated fat: Swap butter for olive oil, and red meat for fatty fish and chicken.

4. Eat a handful of nuts daily. They lower LDL by up to 10%.

5. Add plant sterols to your diet. They block your body from taking in cholesterol.

The best way to improve sleep isn't melatonin, blue-blocking glasses, or sleep apps.

It's called CBT-I.

It's a set of behaviors that can cut sleep onset latency, increase deep sleep percentage, and reduce nighttime awakenings in adults with insomnia.

Learn how it works: CBT-I isn't a supplement or a gadget.

It's a structured program that retrains your brain to associate your bed with sleep instead of stress, scrolling, or lying awake.

Meta-analyses show it works better than sleep medication, with year lasting effects.

Here's how it works:

I just discovered an ancient Tibetan routine I can't stop thinking about.

It's 5 exercises designed to regulate the body's 7 energy centers.

Monks have practiced it for 2,500 years to stay young.

They call it the "Fountain of Youth."

Here's how it works: The 5 moves (known as "Rites") first appeared in a 1939 book by Peter Kelder.

They are believed to come from Himalayan monasteries.

Monks used them to stay young and healthy into old age.

The routine works your whole body without any equipment.

Here are the exercises:

You can’t lose belly fat if your estrogen levels are chronically elevated.

Here’s how to rebalance them (naturally):
Millions of people can't burn fat, but blame the wrong thing.

They think it's about:

• Not enough workouts
• Too many calories
• Wrong diet

But here's the truth:

I take 17+ supplements/day.

CoQ10 is one of the best I've tried.

It helps mitochondria make ATP, supports heart health, and acts as an antioxidant.

Here’s everything you need to know:

(what it is, how it works, & how to use it best 🧵) CoQ10 stands for Coenzyme Q10.

It's a compound your body makes naturally and stores in your mitochondria.

Every cell that needs energy uses it.

But your body makes less as you age.

Chronic stress increases risk of premature death by up to 50%.

It spikes cortisol, wrecks your sleep, and destroys your heart.

Most people don't know how to lower it.

Here are 8 breathing techniques to reset your cortisol levels & calm your mind in minutes:

1) Box breathing How it works:

- Breathe in for 4 sec
- Hold for 4
- Breathe out for 4
- Hold for 4

Repeat for 5 min

Lowers cortisol levels by 25%.