3) The Norwegian 4x4 Protocol can reverse heart aging by 20 years.

4 minutes intense exercise, 4 minutes recovery, repeat 4 times.

Studies show 50-year-old hearts become structurally identical to 30-year-old hearts after 2 years.

Once per week minimum dose.

4) High-intensity exercise produces lactate which was previously thought to be "waste."

Lactate is actually a miracle molecule that acts like miracle growth for your brain.

It activates BDNF causing neurogenesis, literally growing new muscle cells.

5) 50% of Americans are magnesium deficient.

Every 100mg decrease = 24% higher pancreatic cancer risk.

Required for 300+ enzymatic reactions including DNA repair.

Highest magnesium levels = 40% lower all-cause mortality.

6) A 60+ year-old exercise study reversed brain aging.

Control group: hippocampus shrank 1-2% (normal aging).

Exercise group: hippocampus GREW 1-2%.

They literally reversed brain aging through aerobic exercise 3x per week for one year.

7) Harvard study: not eating enough seafood is a top 6 preventable cause of death.

High omega-3 index = 5 years increased life expectancy.

Low omega-3 index has SAME mortality risk as smoking.

Most Americans have dangerously low levels (5% vs optimal 8%+).

8) Creatine isn't just for gym bros anymore.

10+ grams daily reaches your brain.

Sleep-deprived people given 25-30g of creatine function BETTER than well-rested people.

It negates cognitive deficits from 21 hours of sleep deprivation completely.

9) Sauna 4-7x per week = 50% lower cardiovascular mortality vs 1x per week.

It mimics moderate-intensity exercise physiologically.

Adds to exercise benefits when combined.

Hot tubs provide similar blood pressure benefits for those without sauna access.

10) 70% of Americans are vitamin D deficient.

The consequence? 80% increased dementia risk.

Supplementing with vitamin D3 reduces dementia risk by 40%.

For every 10 ng/mL decrease in vitamin D, measurable brain damage increases.

Your skin needs UVB radiation to make it.

11) 16+ hour fasting windows activate autophagy.

Clears damaged proteins, DNA fragments, dysfunctional mitochondria.

Time-restricted eating improves glucose regulation beyond calorie restriction.

Stop eating 3+ hours before bed for optimal sleep.

12) Pregnant women given 930mg choline daily vs 480mg produced smarter children.

Children of high-choline mothers scored higher on ALL IQ tests.

Choline found in egg yolks, 6 eggs daily during pregnancy recommended.

One of the few interventions that can increase child intelligence.

BONUS: Living within 1 mile of golf courses = 126% higher Parkinson's risk.

Pesticides/herbicides are mitochondrial toxins.

Same chemicals used to induce Parkinson's in lab animals.

Reverse osmosis water filters can remove these toxins from your drinking water.

KANYE SHADOW BANNED ON X.

ACCOUNT NO LONGER SHOWS UP IN SEARCH.

Any other sober people on here? #asknostr

Trying to add some more positive people while rebuilding my list of people I follow. 🫂🙏🏻🧡