Category: Health

A longer update to cover the last 2 months!

As usual, please do not treat the below as concrete science or proven fact. I’m just as susceptible to misinformation and fake news and health bias as the next always-online nerd. It’s just what interests or motivates me

—

Humming or singing is an easy way to stimulate your thyroid. The combination of the mechanical vibrations plus the shared vagal innervation of the vocal cords and thyroid improves blood flow to the gland increasing the synthesis and secretion of its hormones.
https://x.com/spheno_xiphoid/status/1915072766862303625?s=46
“Millions of Buddhists and Hindus didn’t ‘spam Om’ for no reason”

Mike’s two keys to good weightlifting:
1. High rep resistance training w full ROM (20+ reps at lower weight)
2. Super sets with little rest because of cardio benefits (eg, legs + chest, back + shoulders)

Once in a while, try eating only a short list of simple foods for several days. For example, carrots+almonds+yogurt+water. You’ll eat less without being hungry, and afterward you’ll savor flavorful foods a lot more.

What if I told you that getting sunlight in your eyes within 30 minutes of waking up does more for your mitochondria than most supplements?

@thegarybrecka
Your skin absorbs 60% of what you put on it within minutes.
If your body wash contains synthetic fragrance, parabens, or sulfates, you’re not washing — you’re dosing. Your skin is your largest organ. Treat it like one.

People with high muscle strength have a 44% lower risk of developing type 2 diabetes—even after accounting for genetic risk.
Which makes sense: muscle regulates over 75% of insulin-driven glucose disposal.

Eat earlier. Eat lighter.
If your bedtime is 10 p.m., have your last meal by 8 p.m. Then push it to 7. Then try 6. Then 5.
Find what works for you.
You will quickly learn: the earlier and lighter you eat, the better you’ll sleep.

@AlpacaAurelius
Silence causes the brain to massively expand
It is important to spend time in silence daily, doing absolutely nothing

Sleep on left side, to keep stomach acid inside (right side = acid leakage = acid reflux): https://x.com/rainmaker1973/status/1908411312926777750?s=46

New brain cell growth in hippocampus — 3 shockers
1. Fasting
2. Cold shower
3. High intensity training

https://x.com/BrandonLuuMD/status/1906300797459001710
A carbohydrate-based meal spikes cortisol in healthy men—while protein or fat allow levels to decline.
This may explain why carb-heavy “comfort foods” paradoxically sustain stress and sabotage weight regulation

Giving 1-2 tablespoons of vinegar with a meal lowers glucose & insulin, while promoting carbohydrate metabolism in the muscle.

Those who exercised consistently saw a larger increase in BDNF after a single workout (Hedges’ g = 0.58, p = 0.02).
Exercise primes the brain for even greater BDNF boosts over time.

https://x.com/bryan_johnson/status/1902044120807567436 — HBOT as a very effective treatment / protocol
What’s notable is that after achieving elite level biomarkers over the past four years, my team and I have struggled to find new therapies that meaningfully improve my biomarkers. HBOT achieved that
HBOT eliminated systematic inflammation in my body to a point it was below levels of detection. This is wild

Chewing gum boosts cerebral blood flow and can activate key brain regions linked to focus.
Over a 30-minute task, chewing gum sustains focus, slows performance decline, and speeds up reaction time.
https://x.com/brandonluumd/status/1899052572897419359?s=46

@BobLoukas: Walking my dog in nature for an hour at sunrise every day (no matter weather) has been the most influential factor in any of my success and positive change.

Walk like your life depended on it
Walking (especially at a brisk pace) can help reduce belly fat by burning calories, improving insulin sensitivity, and reducing cortisol levels.
It’s a low-impact, sustainable exercise that promotes overall fat loss.
https://x.com/fitfounder/status/1895874372230922367?s=46

When humans lose weight, fat is eliminated and leaves the body.
But not through the channels you probably think.
Believe it or not 80% of the fat is exhaled through the lungs as carbon dioxide
https://x.com/rainmaker1973/status/1897967513129951600?s=46

These are various health and fitness notes I accumulated in February 2025.

Please do not treat them as concrete science or proven fact. I’m just as susceptible to misinformation and fake news and health bias as the next always-online nerd. Below is simply what interests me

—

Cider vinegar. It’s better for you than Ozempic. It’s cheaper than Ozempic and it reduces your appetite. Have a shot of #cidervinegar every day.

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe better,” wrote Andrew Weil, the famed doctor.

Study shows you can improve your mental health by training the suppression of unwanted thoughts aka “you can just get over things”.
Also words are like spells, be very careful while labelling yourself as “traumatized” or “depressed”, they start to become real.

Breathing way less delivered the benefits of high-altitude training at 6,500 feet, but it could be used at sea level, or anywhere.

Did you know, from the moment you’re born, you slowly glycate — you slowly cook. Like a chicken in the oven. And when you’re fully cooked, you die. On the inside, you’re actually browning.
If you look at the cartilage of a baby, it’s white. If you look at the cartilage of somebody who’s 100 years old, it’s brown. It’s been glycated.
Glycation is cooking and it’s aging.
Every time you have a glucose spike, it accelerates glycation. Glucose causes this cooking, this glycation, this aging.
The more glucose spikes you have, the faster you age. It shows on your skin as wrinkles, and it also ages your organs within.

And the way the body loses weight isn’t through profusely sweating or “burning it off.” We lose weight through exhaled breath. For every ten pounds of fat lost in our bodies, eight and a half pounds of it comes out through the lungs; most of it is carbon dioxide mixed with a bit of water vapor

The most anabolic supplement: Sprinting
200% Growth Hormone increase

@hubermanlab: If you have a lousy nights sleep you’re better off exercising than not. It offsets some of the negative effects. But don’t make it a habit to get lousy sleep and use exercise as a means to compensate. Get what you need to feel rested. Sleep tool kit below (zero cost no signup).

Orange peel itself has 3x the vitamin C of orange flesh: https://x.com/Thepaththrough/status/1890515478537273801

But you CAN maintain and build mitochondrial and lactic capacity. And you should.
How to?
Get really strong at 20+ rep sets and 2-5 minute bursts of endurance

@AdamMGrant
Surprisingly, ignoring worries can improve mental health.
Evidence: After practice blocking out fears, people were less anxious—and less depressed 3 months later—especially if they had high anxiety or PTSD.
Not all concerns demand attention. Some thoughts are worth dismissing.

High dose creatine good for countering sleep deprivation: https://x.com/ntfabiano/status/1888934331592196280?s=46

if you’re eating out and serious about avoiding seed oils while maximizing collagen intake – pho is the only real option.
a proper pho broth isn’t some watered down stock, it’s a 48 hour extraction process that pulls gelatin, glycine, proline, and trace minerals straight from the marrow.
https://x.com/milky_raw/status/1888331526271848799?s=46

Sprinting is the greatest anti-depressant in the world.
Studies show it boosts GABA (the neurotransmitter that literally shuts off anxiety and overthinking) up to 20%.
Not to mention the insane boost of IGF-1 growth hormone and testosterone that comes with regular practice too.
I have been doing 5 sets of 95% effort for 25metres every week since January 1st and have noticed a significant increase in big dick energy.
Seriously try sprinting. You will feel unstoppable.

When you contract muscles, they secrete proteins into bloodstream — “hope molecules” — that are anti-depressants, trauma recovery
A pharmacy in your muscles
Walking, dancing, weightlifting, swimming — anything that requires muscle contraction

@WillManidis I’ve met many more people who turned their lives around by walking around aimlessly for a couple hours a day than I’ve met people who have had their lives improved at all by professional therapy

A lot of the inflammation we experience is in processed foods, even ones that are very mildly processed. Preservatives, food dies, stabilizers, a lot of these things can even end up in organic foods these days

This meta analysis of over 300,00 people showed that sunscreen has NO effect on reducing skin cancer.

Omega-3 plus vitamin D “slows biological aging by 3-4 months over 3 years, particularly when combined with exercise.”
https://x.com/davidasinclair/status/1886637035793866928?s=46

However, the new analysis of 226,889 people from 17 different studies around the world has shown that the more you walk, the greater the health benefits. 
The risk of dying from any cause or from cardiovascular disease decreases significantly with every 500 to 1000 extra steps you walk. 
An increase of 1000 steps a day was associated with a 15% reduction in the risk of dying from any cause, and an increase of 500 steps a day was associated with a 7% reduction in dying from cardiovascular disease