Ben S. Health

The Minimalist Nutritionist. Sustainable actions to achieve long term health change.

[Ben S. Health @BenH_and_Fit]

Wanna grow Muscle?

- gym 3-5x/week
- hit each body part 2x/week
- Calculate your BMR & TDEE
- add 2-300 kcal to gain weight
- Eat 1.6-2.2 g/kg Protein, 0.6-1.0g/kg Fat, and rest Carbs.
- Commit.

More advice & a FREE fat loss guide here>>>https://t.co/CZ2HxMPbEt

[Ben S. Health @BenH_and_Fit]

Great list @Rob_FitLegacy 👇

[Rob - Fit For Life - Stronger Every Decade @Rob_FitLegacy]

You’ve been lied to.

These 20 fitness myths are keeping you fat, weak, and stuck.

Thread 👇

[Ben S. Health @BenH_and_Fit]

Facts 👇

[Neil Stone @DrNeilStone]

Vaccines don't cause autism.

It doesn't need "looking at" because it has been..repeatedly...many times by many people and the answer is crystal clear.

Vaccines do not cause autism.

Dragging up this debunked theory is a waste of time, money and energy.

[Ben S. Health @BenH_and_Fit]

Do hard things.
Feel better about yourself, your work, your progress.
Repeat daily.

[Sahil Bloom @SahilBloom]

Everything you want in life is on the other side of something that sucks.

It’s supposed to be hard. If it were easy, anyone could do it, and no one would want it anymore.

[Ben S. Health @BenH_and_Fit]

@Rob_NBF 😂😂😂👏

[Ben S. Health @BenH_and_Fit]

'Fat Burning' Workouts are pointless.

Any workout is going to be burning calories, by definition.

If your diet isn't in check, and you aren't in a calorie deficit, you aren't going to lose weight.

[Ben S. Health @BenH_and_Fit]

I hope you found the above thread useful!

Drop me a follow and DMs are open for any questions!

[Ben S. Health @BenH_and_Fit]

Protein is a cheat code for weight loss:

Thread: 🧵

[Ben S. Health @BenH_and_Fit]

Adapt the above as needed, and change the amount of protein needed for your weight - The aim is at least 2g/kg bodyweight when dieting - 160g/day for an 80kg person.

[Ben S. Health @BenH_and_Fit]

Brick by brick 🏃‍♂️

[Ben S. Health @BenH_and_Fit]

Health deterioration is a slow creep for many.

You don't gain 100 pounds in a week.
You don't your fitness levels in a month.

It builds over years, unless you take control of it.

[Ben S. Health @BenH_and_Fit]

I work 9-5, and live in a place where I can't really run at night.

Just got a secondhand treadmill, gamechanger.

Do I prefer running outside? Yep.
But it removes a barrier to training.

Remove barriers wherever you can.

[Ben S. Health @BenH_and_Fit]

Unpopular Opinion:

Keto and Carnivore diets are unsustainable for 90% of people long term.

And completely unnecessary.

[Ben S. Health @BenH_and_Fit]

There is so much free health content out there.

And so much nonsense. I'm still seeing 'eat clean, train hard' posts and its 2024.

Control your calories, eat high protein, live an active lifestyle, sleep 7-9 hours, strength train 3+ times per week.

[Ben S. Health @BenH_and_Fit]

Strength training is great and all

But there is NOTHING like the mental clarity after a run.

Nothing.

[Ben S. Health @BenH_and_Fit]

Nutrition is a complex field, and a minefield on Twitter 😅
But it doesn't need to be complicated.

- 3-4 high protein options for breakfast, lunch and dinner
- A few meal prep options
- High protein snacks

Rotate these options as needed, and vary so they don't get boring.

[Ben S. Health @BenH_and_Fit]

PSA:

Seed oils are not bad for you.