BC HEALTH
Saved by @vsamk

If you want to get in the best shape of your life by 2023 read this:

 1. Get 80-90% of your calories from single ingredient nutrient dense foods.

2. Avoid processed foods as much as possible because they're addictive, devoid of nutrients & leave you feeling empty.

3. Eating similar meals every day is an underrated way to get lean.
4. Lift weights 2-4x a week. Use progressive overload to build muscle.

5. Progressive overload is simply doing more through reps, weight or frequency,

6. Eat .8 to 1 gram of protein per pound of body weight. This helps you build & retain muscle. Eat protein with every meal.
7. Avoid trying to lose weight. Focus on creating good habits. The first is focused on an outcome the latter is focused on your lifestyle.

8. Your aim is to become the type of person who stays in shape. In order to change your body your identity must come along for the journey.
9. Eat your meals on a schedule. This will help train your hunger & circadian rhythms.

10. Replace snacking with water & drink it before meals. You usually want to snack because you're bored or dehydrated. Water also helps you feel full & increases energy.
11. Find a group of fit friends to hang around. You become the average of the 5 people you hang around most.

12. If possible, choose a partner who has health as a priority in their life. If you can't do this then become the example of health for your family & relationship.
13. Eat your meals slower & more mindfully. Aim to chew your food 20-40x. This helps you digest & feel fuller from each meal.

14. Eat to 80% fullness. This means checking in to see how full you are as you eat. Leave a bit of room & avoid getting stuffed with every meal.
15. Create a habit to get at least 8 to 10k steps a day. This improves your health, burns calories, speeds recovery, decreases stress & improves your cognitive function.

16. Get your steps in by walking in the morning, after meals & doing walking meetings.
17. Learn how to manage your emotions without food, drugs or alcohol. The more you numb yourself with substances the more they come back to haunt you.

18. Find out why you eat your stress or emotions. Then work to heal that part of you so deal with them in healthy ways.
19. Fix your sleeping habits. Sleep helps you recover & increases energy while controlling your appetite. It's the best supplement for a fit body.

20. For better sleep use the 321 Method:

No food 3 hours, no liquids 2 hours, & no screens one hour before sleeping.
21. Be fucking patient. Stop trying to rush the process. Start thinking long term & give yourself the time you need to get in shape.

22. Anyone who says you you're too old to get in shape remove them from your life. You don't need that type of negativity.
23. You don't need a six pack. Just get your body to a level where you'll avoid preventable diseases.

24. Initially you get in shape for vanity, which still matters. But eventually, you get in shape because you love how you feel as a result of exercising & eating healthy.
25. Stop comparing your body to other people. We're all built different. Also, we don't know what level of drugs or body dysmorphia someone has gone through to get themselves to where they are.

26. Be grateful for what your body can do. It's doing what it can to keep you alive.
When you transform your body you transform your life. Hope these help you on your path to getting in your best shape in 2023.

If got value out of this enjoyed this thread:

1. Follow me @FitFounder for more of these
2. RT the tweet below to share this thread with your audience https://t.co/W2qAlKpeSI
If you liked this tweet you’ll like my newsletter, The High Performance Journal.

Every Tuesday & Friday I give tips on how to burn fat, increase energy & build a confident body. Always 4 minutes or less.

Join 44,000+ subscribers here:

https://t.co/wtMHhpWtuW
Bonus tip:

If you have a lot of responsibilities you need to put your health habits in your schedule.

Put your meals, walks & workouts in your calendar.

If it’s important carve out time for it.

More from Health

NotTheMacAnon
NotTheMacAnon
@NotTheMacAnon1
During a normal pregnancy, oxidative stress enhances antioxidant mechanisms that are capable of reacting by way of enzyme activity and non-enzyme free radical deactivators. However, pregnancy is also a state in which this adaptation and balance may be easily disrupted.

There is strong evidence that a chronicin flammatory reaction combined with the presence of a local oxidizing environment may play a vital role in the etiology and development of complications during pregnancy.

In late pregnancy, damage to DNA (especially when it is caused by oxidative stress) is associated with pre-eclampsia(PE), intrauterine growth restriction (IUGR), and the death of mothers in developing countries; it largely determines pregnancy – related susceptibility to diseases

The referential values of ROS and NOS and their minimal and safe concentrations or physiologically beneficial concentrations are yet to be determined.

The measurement of oxidative stress in vivo is perceived as controversial,

as the sen-sitivity and specificity of various oxidative stress markers is unknown.. .
HEALTH
oatc
oatc
@_oatc_
@73inlancs @janethooton_ @ErinInTheMorn @fifi_EY 1/ The 🏴󠁧󠁢󠁥󠁮󠁧󠁿 government decided pediatric gender care in England would be a monopoly contract (a Labour minister, in 2008), despite all other NHS patients officially being entitled to a choice of providers, & second opinions on diagnoses & treatment, & gave it to GIDS, which has…

@janethooton_ @ErinInTheMorn @fifi_EY 2/…always advocated that trans minors & their families must have no alternative source of care, & subsequent Tory ministers have personally put their signature on renewals of it, and even personally rejected proposals for improvement that have been put forward by NHS England…

@janethooton_ @ErinInTheMorn @fifi_EY 3/…as a result of wider & public consultation. They & their civil servants listen only to GIDS on trans minors - it was GIDS advised against <18s being allowed #GenderRecognition in 2004, & since, on the basis that no one under 18 can be certain of their gender identity, just…

@janethooton_ @ErinInTheMorn @fifi_EY 4/…as many other staff at their trust wrote⬇️ to the press in 2002 (when the first instigator of this case, psychoanalyst Susan Evans was on staff too) that no trans people should be allowed that recognition but needed

@janethooton_ @ErinInTheMorn @fifi_EY 5/…to "cure" us instead. Yet GIDS proved incapable of defending its super-conservative protocol in court - no doubt because GIDS has always expected challenges to be from patients seeking care more like that elsewhere, arrogantly ignoring that services in countries where the…
HEALTH
Advertisement
Nick Hinton
Nick Hinton
@NickHintonn
A Conspiracy Thread: The Sentient World Simulation


In 2007, the Department of Defense worked with researchers at Purdue University to create SEAS, or the Synthetic Environment for Analysis and Simulations. SEAS uses data from the internet to create realistically detailed models of the world which are used to predict the future.


We’re told SEAS is now capable of running real-time simulations of up to 62 nations and that it’s been used by Fortune 500 companies for strategic planning, or in other words, manipulating the market. Nevertheless, there are plans to turn SEAS into something even more advanced.


Developers say their goal is to turn SEAS into a Sentient World Simulation, or a “continuously running, continually updated mirror model of the real world.” However, some conspiracy theorists claim the SWS is already live and running inside a network of quantum computers.


Researchers like Seth Lloyd have suggested that the entire universe could be simulated inside a quantum computer. According to Geordie Rose, the co-founder of D-Wave Systems, a company that creates these machines, they can even tap into parallel worlds and other dimensions.
HEALTH , ALL
Albert Vilella
Albert Vilella
@AlbertVilella
@sbarnettARK Epigenomic biomarkers are becoming more established for #LiquidBiopsy and #CancerScreening, and we have seen the big players positioning themselves in this #epigenomics race recently.

Catching signs of #cancer early is crucially important to the disease management and survival rates, so the question is: how can we find out if there is something wrong going on early enough?

The first generation of high-throughput technologies was predicated on finding mutated (tumor) DNA in the individual's body (somatic), different from their (normal) DNA. Tumor/Normal (T/N) comparisons of the individual's samples, biopsies or ctDNA will indicate if there

are signs of cancer already underway. So why do we need #epigenomic profiling if we can do all this with the detection of mutations? Well, the argument is that if you can see sufficient mutated copies of DNA, cancer may already have progressed beyond the initial stages.

Then people asked the question: is there an earlier mark that we can detect for earlier stages of cancer before the Tumor/Normal mutations signal amps up? Here is where #epigenomics profiling took hold.
HEALTH
Yohannes #Tigray First
Yohannes #Tigray First
@Yohannes_T_M
@MSF was allowed to enter #Mekelle on 16 Dec & here is their account 👇

"no basic supplies. The local hospital was running at 30 to 40 %, with very little medication"

This is why one of the reason why we demand unfetters #HumanitarianCorridor
#TigrayGenocide

#Adigrat "The situation was very tense & its hospital was in a terrible condition. Most of the health staff had left, there were hardly any medicines &there was no food, no water and no money"
#StopWarOnTigray
#TigrayGenocide
#HumanitarianCorridor
#EritreaOutOfTigray

After 1 month since @AbiyAhmedAli declared victory

"#Adwa & #Axum. There we found a similar situation: no electricity & no water. All the medicines had been stolen from #Adwa general hospital & the hospital furniture & equipment were broken"

#StopWarOnTigray
#TigrayGenocide


"Beyond the hospitals, around 80 or 90 per cent of the health centres that we visited between Mekele and Axum were not functional, either due to a lack of staff or because they had suffered robberies"

#StopWarOnTigray
#TigrayGenocide
#EritreaOutOfTigray
@UN @POTUS @StateDept


"1 woman had been in labour for 7 days without being able to give birth. Her life was saved because we were able to transport her to #Mekele"

It is really heartbreaking to imagine how many of our mothers & sister have lost their lives.

#StopWarOnTigray
#TigrayGenocide
@UN
HEALTH

You May Also Like

foone
foone
@Foone
You want to know something about how bullshit insane our brains are?
OK, so there's a physical problem with our eyes: We move them in short fast bursts called "saccades", right? very quick, synchronized movements.
The only problem is: they go all blurry and useless during this

having your vision turn into a blurry mess every time you move your eyes is obviously not a good idea, so our brains hide it from us. Now, imagine you're an engineer and you have this problem.

You've got some obvious solutions you could do.
1. make the vision go black during movement. (Some VR games do this!)
2. just keep showing the last thing we saw prior to movement

both are good options with different downsides, but OH NO. this is assuming everything makes sense and is chronological and (regular) logical.
Your brain does neither of these options, really.

first, it basically puts your visual system on "pause". You're not seeing blackness or even nothing, you're just not seeing period.
then when you finish your saccade, it shows you what you now see at the new position. and then it pretends it can time travel.
ALL
Conviction | Patience
Conviction | Patience
@unseenvalue
H was always unseen in S2NL :)

Those who exited at 1500 needed money. They can always come back near 969. Those who exited at 230 also needed money. They can come back near 95.

Those who sold L @ 660 can always come back at 360. Those who sold S last week can be back @ 301
UVLEARNINGS
Advertisement
Sumit Grrg
Sumit Grrg
@sumitgrrg
These 10 threads will teach you more than reading 100 books

Five billionaires share their top lessons on startups, life and entrepreneurship (1/10)


10 competitive advantages that will trump talent (2/10)


Some harsh truths you probably don’t want to hear (3/10)


10 significant lies you’re told about the world (4/10)
ALL , MOTIVATION , BOOKS
Panic! in the Discord
Panic! in the Discord
@discord__panic
Neo-nazi group #PatriotFront held a photo op in #Chicago last weekend & is currently marching around #DC so it's as good time as any to compile a list of their identified members for folks to watch for

Who are these chuds?

Patriot Front broke away from white nationalist org Vanguard America following #unitetheright in #charlottesville after James Alex Fields was seen with a VA shield before driving his car into a crowd, murdering Heather Heyer & injuring dozens of others

Syed Robbie Javid a.k.a. Sayed Robbie Javid or Robbie Javid of Alexandria,


Antoine Bernard Renard (a.k.a. “Charlemagne MD” on Discord) from Rockville, MD.

https://t.co/ykEjdZFDi6


Brandon Troy Higgs, 25, from Reisterstown,
EXTREMISM
Aron Hyman
Aron Hyman
@aron_hyman
THREAD: The following tweets are for the purposes of stories that will appear in Sunday Times Daily. The videos and images depicted may be upsetting but are deemed to be in the public interest. This is the story of the Ayanda "Borhey" Mtila as far as we were able to verify it.


On 13 October Mtila as defacto overlord of the Boko Harram gang, allegedly carried out his penultimate cash-in-transit robbery. Sources say he sustained a head wound in a shootout with security guards. Some friends believe he was killed by a fellow

He died two days later, on 15 October, after allegedly being in a coma for more than a day. His funeral was a spectacle, held on Nyanga Sports fields on 24 October and attended by hundreds of people. Sources say it was made possible by Paarl businessman Lukhanyo "Spur" Mangena.
CRIME