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You don't need a gym to get in great shape.

You just need 20-30 minutes and your own bodyweight.

Here are the 6 best exercises you can do from home to build muscle, burn fat and stay healthy for life (bookmark this): 🧵

Every unmade decision sitting in your head is a tax:

• It drains your focus
• It consumes mental energy
• It sabotages your conversations

The longer it festers, the more it infects your life.

Here are 8 mental models I use to make any decision in under 2 minutes:

9 Moves That Instantly Raise Your Social Value:

#1. Enter rooms slower than everyone else

7 signs you're chronically dehydrated (& don't realize it):

1. Your lips are always dry.

Modern stress is making your body feel abandoned.
6 signs it’s already happening: 🧵

1. Silence makes you uneasy.

What’s the single most underrated exercise?

I’ll start: Heavy walking lunges. Full body strength, balance and stability, plus cardio at higher rep ranges.

If I had 20+ lbs to lose, here's the grocery list I would use as a busy person to drop fat (every time you go grocery shopping, you'll be a bit leaner):

I just turned 36.

If you're in your 20s or 30s, read this:

At 26, I struggled to pay rent as a copywriter.

But 2 years later, I was making $180k/month as a ghostwriter.

Here's the simple, 2-part formula I used to keep clients & generate regular, monthly income:

Just got this from @SahilBloom

Before even using the product the packaging hits the mark.

Can't wait to try out Wild Roman to see the hype.

Dermatologists have it all wrong.

Acne, psoriasis, and eczema ARE NOT skin issues; they are gut issues manifesting on your skin.

We've been treating our skin problems backwards for years.

The science of gut-skin connection (and how to fix it): 🧵

Everyone screaming “follow the clinical trials!” is missing one thing:

Clinical trials aren’t designed to optimize humans.

They’re designed to get drugs approved.

Big difference.

Thread 🧵

7 signs you’re lying to protect yourself (& it’s harming you):

1. You “forget” what you told different people.

The question I answer 100 times a month: “How do I lose weight?”

My answer surprises them: “Stop chasing weight. Lose your belly first.”

Here’s why visceral fat not the scale determines your metabolic future:

The powerful storytelling trick NO ONE is talking about:

Juxtaposition.

This trick will make you a master at hooking and holding attention (fast):

Most people hear “fatty liver” and shrug.

“It’s common.”
“It’s mild.”
“It’s just fat.”

That mindset is dangerous.

Here are 10 reasons you must take a fatty liver diagnosis seriously:

3 scientific predictors of how long you'll live (& most people have no idea about it):

1. Sprinting

5 early signs your living with insulin resistance (& don't realize it):

1. Dark patches on the neck or armpits

In 21 years of practicing medicine, I’ve watched:

40 y/o destroys their joints chasing fitness while 65 y/o moves like they’re 45
The difference wasn’t effort. It was exercise selection.

Here’s what actually reverses biological ageing & what quietly accelerates it:

Here are 5 dangers your real self is buried under too much anxiety ( & you didn't recognize it):

1. You haven’t taken a full breath all day.

TOP 5 NUTRIENTS FOR MEN’S SEXUAL HEALTH

Men’s sexual health depends on a mix of hormones, blood flow, and energy levels.

Some particular nutrients are essential for maintaining these functions.

What are those nutrients?

'It's too hard to eat enough protein'

Rubbish.

Here is a complete daily meal plan to hit 150g of protein for under 1700 calories that takes less than 10 mins a day:

Chuando Tan is 60 years old and looks better than most 30-year-olds.

How?

Here's his full anti-aging routine (actions you can steal):

Summer is 14 weeks away and you're running out of time.

The people who look great in June? They started in March.

If you wait another week, you're playing catch-up.

Here's the no-BS plan that actually works:

You’ve been lied to.

The FDA doesn’t want you healthy.

They want you sick, fat, and stressed out.

Here are the 14 nutrition myths that are forced down your throat.

1/ Myth: Eggs Raise Your Cholesterol

10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread =

I used to suck at storytelling.

But then I discovered an incredible tactic:

Future pacing.

Here’s how you can use it to tell masterful stories:

5 Health items under $100 that you'll use every week:

1) Vegetable Chopper

6 signs your stomach is reacting to meaning, not food: (& it’s not random)

It’s the most underrated medicine on Earth.

It fights cancer, kills inflammation, and crushes stress—yet costs pennies per dose.

Recently, I’ve been researching its healing benefits.

What I found is mind-blowing 🧵

Here are 4 superfoods that can actually rebuild your hair, and the fourth one is the most powerful.

1/ Wild-caught salmon… 🧵

Most people are living inside a feed.

Plato called it the Cave.

In 2026, the chains aren’t iron—
they’re certainty, tribes, and algorithms.

Here are 7 signs you’re still inside it… 🧵

Jonny Harris explained why humanity has trusted gold for 6,000+ years.

He broke down why:
• Gold became money
• Governments still hoard it
• People buy gold when trust collapses
• The world abandoned the gold standard

15 lessons that explain gold, money & belief:

I'm American.

2 years ago I moved to Brazil.

What I’ve seen shocked me.

10 crazy Brazilian experiences I still can’t wrap my head around:

Here are 6 signs your body's begging for magnesium (& you don't realize it):

1. Frequent headaches

Anxiety isn’t just in your head.

It’s stored in your nervous system.

Here are 8 body-based ways to release it (without medication) 🧵

1. Walk barefoot on natural ground for a few minutes.

It's nearly impossible to lose weight if your cortisol is too high.

It completely wrecks your metabolism and your hormones.

Here are 7 hacks to lower cortisol and help you lose fat (bookmark this): 🧵

1. Stop overtraining

Here are 7 early signs your liver may be quietly failing and what you can do about it:

1/ Waking up between 2 and 3 AM. 🧵

Everyone wants to live a long life.

But most people never think about healthy aging.

If you want to live long and age well, read this:

27 sentences that will help you optimize your health better than my 4-year pharmacy degree:

1. Get 7-9 hours of sleep, every night.

This 6-step process can improve your sleep fast (and it’s easier than you think)

1. Stop eating 2-3 hours before bed

If you think processed foods are bad, wait until you see what LED light is doing to you.

LED bulbs flood your cells with toxic blue light; making you tired, fat, wrecking your sleep, and aging you faster.

The science is disturbing (and the solution is simple): 🧵

16 mistakes you should NEVER make when it comes to women (and the dating market).

1. Never eat a woman's pvssy:

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

50 year old client Eric is now doing weighted pull ups with ease.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread =

6 natural ways to lower your cortisol starting today:

1/ Long walks in nature… 🧵

He’s NOT your average 70-year-old grandpa.

Meet Wojciech Węcławowicz.

He went from flabby old man to more jacked than most 20-year-olds.

Here are the 5 things he did to get absolutely shredded:🧵

Most foods today are:

- Full of seed oils
- Ultra processed
- Loaded with refined sugar

Fueling chronic inflammation and heart disease.

Here are 10 foods that do the opposite (bookmark this): 🧵

1. Wild-caught salmon.

Writing online is how I built an 8-figure digital business and quit my corporate job on Wall Street.

But I wasted years as a horrible writer.

Until I found a writing guide by two advertising executives.

Staple these 12 writing tips to your desk:

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)

6 signs your circulation isn't as strong as it should be (& you don't realize it):

1. You feel dizzy when you stand up