Clara | Building an AI Wellness Coach

A teen tweeting about how I am revolutionizing the health and wellness industry by creating the first AI wellness coach that is based on your genome🧬

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

I can add 8 years to your lifespan in 5 minutes.

150+ hours of research about longevity into 10 tips:

1. Zone 2 exercise

As said by the great @PeterAttiaMD:

Zone 2 training is a low-to-moderate level of cardio exertion and power output that can be maintained for a substantial amount of time.

Zone 2 is essential to support longevity in the last decade of your life.

This is because zone 2 exercise supports mitochondrial function.

Declining mitochondrial function is a hallmark of aging.

2. Gain muscles

Muscle mass is the cornerstone of longevity. It plays a role in:

-Metabolic health
-Strength
-Inflammatory responses

All of the above factors also contribute to longevity.

In @johnyxbrown's great thread about preserving muscle mass, he uses these tips to gain muscle:

-Don’t overdo cardio
-Prioritize protein
-Lift weights

3. Eat dark chocolate and seaweed

Minerals are essential for a wide range of functions.

For example, did you know that 50% of your immune system consists of iodine?

Dark chocolate (over 70%) and seaweed contain minerals that many Americans are deficient in.

Dark chocolate contains zinc and magnesium and seaweed contains iodine.

4. Get in the sun!

Everybody says the sun gives you vitamin D, but that's not the full truth.

Your body contains the dormant form of vitamin D, 7-dehydrocholesterol, and the sun activates it.

This means you can eat all the vitamin D you want, but without the sun, it can actually harm your liver!

Studies show that just 30 minutes of sunshine is enough to reap the benefits of vitamin D, such as:

- Chronic disease prevention
- Cognitive function
- Muscle strength and recovery

5. Follow the 80% rule

The 80% rule helps you avoid overeating by ending your meal when your stomach is 80% full.

This is practiced in Okinawa, which is a "Blue Zone".

Blue Zones are places where people have lower rates of chronic diseases and a longer life expectancy.

In Okinawa, the life expectancy is 80 for men and 87 for women.

In America, the life expectancy is 73 for men and 79 for women.

The difference in life expectancy speaks for itself.

6. Sleep

Everybody says it, and for good reason: get 8 hours of sleep every night!!

Sleep is essential for:

-Optimal memory
-Learning
-Cognition
-Mental health
-Immune system

Also, sleep deprivation can have extreme effects on your body.

In men, it raises cortisol levels and lowers testosterone levels.

In women, it raises cortisol levels and deregulates your thyroid.

This can be detrimental to your longevity and quality of life.

7. Stay social

This may sound odd, but socializing can improve longevity according to the Journal of Epidemiology and Community Health.

In a study, more than 28,000 people's (average age 89) survival was tracked.

Within the first five years, the more people socialized, the longer they lived.

Scientists aren't exactly sure why this is the case.

But, they do know socializing links to lower risks for dementia and chronic disease.

8. Stop killing your liver

Alcohol can trigger biological functions that make you age from the inside out.

@travelingenes wrote an amazing thread explaining the damage that alcohol does to you.

To summarize her writing, alcohol:

-Has pro-inflammatory molecules
-Increases risk of breast cancer
-Increases risk of colon cancer
-Shrinks brain volume in teens
-Kills liver cells

Not very pro-lifespan, right?

9. Limit screen time

Looking at blue light from screens can disrupt your circadian rhythm, leading to health issues.

These include reduced sleep quality, increased eye strain, bad posture, and a higher risk of obesity.

Also, being online can negatively impact emotional and mental health.

10. Hydrate

Last, but certainly not least, is hydration!

Drinking enough water each day is crucial for many reasons:

-Regulating body temperature
-Lubricating joints
-Preventing infections
-Delivering nutrients to cells

Adults who stay well-hydrated are typically healthier and develop fewer chronic conditions, such as heart and lung disease.

If you got this far, thank you for reading!

Retweet and comment for more research threads

[Johnny Brown @johnnyxbrown]

Fat loss (by the numbers):

• 0 alcohol
• 8,000 steps
• 5g of creatine
• 150g of protein
• 7 hours of sleep
• 1 gallon of water
• 500 calorie deficit
• 45 minutes of exercise
• 30 minutes of sun exposure
• 80% single-ingredient foods

This will work for 95% of people.

[Grace Price @travelingenes]

I'll give you hint.

It has to do with our diets...

[Grace Price @travelingenes]

This is a huge day for @X.

My documentary, Cancer: A Food-Borne Illness, is finally here.

It is only on this platform that I am able to release a film that challenges big food conglomerates and mainstream health claims without fear of censorship.

Here is the story of how I, an 18 year old girl, spent 2 years relentlessly searching for the for the true cause of cancer.

Here's what I found:

[Grace Price @travelingenes]

Cancer: A Food-Borne Illness will be premiering at 6pm CST tomorrow on @X.

I could not be more excited to share this documentary with you guys. Thank you to everyone who has helped make it a possibility.

Set your alarms! :)

[JT | Jerry Teixeira @jerryteixeira]

“Want to be healthy? You should start slamming food the second you wake up, and you should keep eating food all day until the second you go to bed”

Sincerely,

Big Food and the Media who relies on big foods advertising money to profit

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

@smithhmackenzie Yum!

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

In 2018, The Journal of Nutrition had 223 articles.

Almost 30% were funded by food manufacturers.

55% of these studies claimed health benefits or refuted product harm.

How is this allowed?

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

@johnnyxbrown Definitely agree with you!

[Johnny Brown @johnnyxbrown]

Some people think it's crazy to hit the gym 4x/week.

I think it's crazy to not make your health a priority.

Who do you agree with?

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

The best way to get someone to be active isn’t by shaming them for being inactive.

It’s by being active with them.

[Jason Helmes @anymanfitness]

You are not "fat".

You may have fat on your body, though.

You are not "lazy".

You might be acting lazy lately, though.

You are not "weak".

You may be undertrained, though.

Your shortcomings are not your identity; you can always improve if you want to.

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

The standards of fitness are extremely low today.

Many people don't even exercise for 1 hour weekly.

Being called "extreme" is a compliment.

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

Ever since I started working out daily and avoiding processed foods, I haven’t gotten sick.

Unfortunately, I have finally broken my steak :(

Any good sore throat remedies?

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

You’ll never see results if you don’t start prioritizing yourself.

Make time to workout.

Make time for good meals.

Make time for what you love.

Whatever it is, it needs to take priority.

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

How do you get a workout in on a busy work day?

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

Sunshine + long walk = happiness ☀️

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

Junk food is literally killing people through chronic disease and obesity.

What are you doing to live longer?

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

If people spent as much time learning about how terrible processed foods are for their bodies as they did on social media, we wouldn’t have twinkies and dingdongs on store shelves.

[Clara | Building an AI Wellness Coach @AIWellnessCoach]

@travelingenes Shows how broken our health care system’s treatment is. instead of learning about the root cause and how to change lifestyle habits, there are treatments for symptoms.