PerformanceProtocol

Most people will spend 26 years of their life asleep and never feel rested I spent 3 years studying human biology to find out why Sleep. Energy. Recovery. Focus. Health. All of it is fixable The problem is never discipline - It is always biology Human Biology BSc | Free guide in bio 🧬

@stats_feed causality runs both ways though?? People with lower chronic stress are also more likely to have the time, energy and motivation to spend time in nature The intervention still works. But the effect size in the studies is almost certainly inflated by selection bias

People who spend more time in nature have lower cortisol levels - meaning less stress.

@BrandonLuuMD Morning light exposure is the most evidence backed intervention for circadian realignment and its completely free It advances melatonin onset, sharpens the cortisol awakening response and entrains the serotonin synthesis cycle that downstream produces melatonin at night

Mental health disorders are closely tied to circadian rhythm disturbances. Night owls have an 83% higher depression risk. Being a morning type seems to be protective.

@drmarkhyman The most underfunded area of psychiatry is the one with the most accessible interventions Omega 3 index, vitamin D, magnesium and B12 status all have peer reviewed links to depression and anxiety

The research on food and mental health is some of the most important work happening in medicine today. What you eat changes your brain chemistry, your stress response, your ability to feel joy. Your plate is a mood intervention whether you treat it like one or not.

@smithhmackenzie HIIT being on the dont do list??? High intensity intervals are one of the strongest drivers of EPOC, insulin sensitivity and VO2 max adaptation available The problem was never HIIT. It’s people doing HIIT instead of resistance training rather than alongside it

How not to lose weight: - juice cleanse - HIIT workouts - hours of cardio - going keto or vegan How to lose weight: - weight train 3-4x a week - get more daily activity - be in a caloric deficit - eat tons of protein - eat real foods - hydrate - sleep Guaranteed success

More deaths than malaria, tuberculosis and violence combined and its served at every work event, wedding and sporting fixture on earth Its the only class A risk factor for premature death that comes with a social penalty for declining it The normalisation is the most interesting public health problem

Alcohol is the leading global risk factor for premature death and disability among people aged 15–49, causing more deaths than malaria, tuberculosis, and violence combined.

The more interesting finding is why myopia rates have exploded in the last 50 years… Its time outdoors dropping dramatically in childhood Natural light and distance viewing are the primary signals that regulate healthy eye development and screens replaced both

@FleshFitnessing The most resilient people arent the ones with the strictest routines or the loosest ones Its the ones whose nervous system can shift between structure and chaos without treating either as a threat

Yes, routine matters, but so does flexibility and adaptability. Physically, mentally, practically.

Mouth breathing while you sleep drops blood oxygen, spikes cortisol, and fragments your sleep Nasal breathing activates the parasympathetic nervous system and deepens sleep stages Tonight try using a strip of mouth tape

The neuroplasticity findings around psilocybin are genuinely exciting and consistently overstated Dendritic spine growth has been demonstrated in animal models and early human imaging studies show increased neural connectivity ‘Full access to your entire brain’ and ‘proven for life’ are not in any peer reviewed papers though…

Psilocybin ‘magic’ mushrooms cause you to grow new brain cells, repair damaged brain cells and create new neuro pathways that stay with you for the rest of your life. This has been scientifically proven. Psychedelics give full access to your entire brain

@BarbaraOneillAU The aluminium in Alzheimer’s brains finding has been studied extensively and the scientific consensus is that it reflects accumulation rather than causation, and the fluoride-aluminium absorption claim misrepresents the underlying chemistry

FLUORIDE makes your body absorb extra aluminum. And where does the aluminum go? Your brain. And what metal shows up alarmingly in the brains of alzheimer’s victims? You guessed it.

@Jainadave_ Morning walks for me

I find my peace at the gym. What about you?

@TheWarEnglish Forward head posture from a tight anterior chain adds up to 27kg of effective load on the cervical spine for every inch the head shifts forward Most people are walking around with the mechanical equivalent of a bowling ball hanging off the front of their neck

Most people overtrain their mirror muscles and undertrain everything behind them. Chest. Biceps. Quads. All of it - front loaded. The result: - Rounded shoulders - Forward head posture - Lower back that always feels off - A physique that looks decent from the front and falls apart from the side Balance your pulls to your pushes. Train your posterior chain like it matters. It does.

@FitAndFortune Creatine + rock salt + warm water is elite morning rehydration

BEST TIMES TO DRINK WATER 1. First thing in the morning 2. 30 min before meals 3. Before, during & after exercise 4. When thirsty or urine is dark Stay hydrated!

@KettlebellDan True for getting in shape. Less true for staying in shape for 40 years The tools that seem unnecessary at the start are often the ones that catch the invisible problems before they become injuries

things you don’t need to get in shape: - Apple watch - gym membership - dietician - money - 2 hours a day - Oura ring - personal trainer - personal chef

@DietDrsayajirao Walking reducing cardiovascular event risk by 30 to 50% is a larger effect size than most prescribed medications Its free, has no side effects, requires no prescription and works in 20 minute doses

WALKING : Underrated Metabolic Medicine ✅ 30 min brisk walk, 5 days/week → Triglycerides ↓ 15–20% in 12–16 weeks. ✅ 8,000–10,000 steps/day → 30–50% lower risk of cardiovascular events in long-term cohort studies. ✅ 2,000–3,000 extra steps/day → HbA1c ↓ 0.3–0.5% in people with diabetes. ✅ 10–15 min post-meal walk → Post-meal glucose spikes ↓ 20–30%. ✅ Regular walking improves HDL by 3–5 mg/dL, lowers blood pressure by ~5–7 mmHg, and reduces waist fat by 2–4 cm.

@mariotomich 17-18 y/o Family were a good influence though

At what age did you decide to get serious about your health?

@Still_learner Sup😎

If you are still under 5k followers Say hi Let’s follow you

@erv78 @BrandonLuuMD The ‘weak men’ framing is less useful than just saying mens hormonal health is being disrupted by multiple inputs simultaneously But most of them ARE measurable and fixable

@PerformanceProt @BrandonLuuMD All the hair loss meds men take is also completely destroying their testosterone and DHT. I’m convinced one of the reasons we have so many weak whiny men today is because of this hormone disruption. Add in bad food, no working out, SSRIs, meds, etc and you create weak low T men.

Testosterone supplementation erased the audience effect in male generosity. Men on placebo became more prosocial when watched; testosterone-treated men did not. In other words: they didn’t let an audience dictate their behaviour.

@yosoymario91 Caffeinemaxxing works until it doesn’t Chronic high dose caffeine upregulates adenosine receptors meaning you need more to get the same effect while your baseline without it gets progressively worse

Benefits of caffeinemaxxing: - life is beautiful - resting heart rate 600bpm - you feel alive - work seems bearable - increased concentration - ability to see sounds - confidence boost

Steady state cardio is not where fat loss is actually happening Most people are doing cardio to burn fat while the two most powerful fat oxidation windows require sleeping well and lifting heavy The fitness industry built a billion dollar market around the least effective option