Dax Matthews

[Muscle Forge @LearnLoopz]

If you're 35+ and want to stay strong, mobile, and athletic for life, try doing these 5 things daily:

1.

[Muscle Forge @LearnLoopz]

6 exercises that can help protect your ACL & strengthen your knees:

1.

[PowerBruteHQ - Fitness | Strength | Longevity @PowerBruteHQ]

Step 1: lift to build muscle.

If you do not give your body a reason to grow, it will stay soft and under-muscled.

Use basic lifts:

Presses
Rows
Pull-ups or pulldowns
Squats
Romanian deadlifts
Lunges

Train 3–4 days weekly.

[Andrew Panella @Longevity_EDU]

The belly fat you can't pinch is the fat that kills your health.

Visceral fat hides deep inside your abdomen, wraps around your organs and fuels insulin resistance and heart disease.

Here are 7 ways to burn visceral fat:🧵

1. Resistance train to build muscle

[Karl Matt Button │ Apex Fitness Adv. @KarlApexFit]

Most men over 50 are biologically 10–15 years older than their chronological age.

Here are the 7 tests that prove it — in under 10 minutes.

= Thread =

[DS @DorkSirjur]

First up today its another old skool banger from this don, 34 years ago:

This is @Carl_Cox @ Dance Planet Part 2, Aston Villa Sports & Leisure Centre, Birmingham 31.01.92

One hour, thirty tracks of roughneck early hardcore from one of the best DJs of all time. Stomper. Tracklist in comments.

Reminder that all mixes uploaded here today go on my Kofi for download tonight.

👇🔥👇

[Health Nest @HealthyNestzz]

7 minute morning mobility flow will change your life.

[Muscle Hub @MusclezHub]

8 DB Only Back Workout:

1.

[Reel Empire @ReelEmpire_X]

Sorry to anyone who disagrees, but these are some of the greatest TV series ever made.

10/10. No filler. Just peak television.

[Love Music @khnh80044]

No matter how many times I listen to this, I cannot get over how incredible this sounds live!

[CooperBaggs 💰🍞 @edgaralandough]

IN JAPAN, LAZINESS IS CONSIDERED A DISEASE AND PEOPLE TREAT IT WITH THESE 7 METHODS:

1. KAIZEN — THE ONE-MINUTE RULE

[Afshine Emrani MD FACC @afshineemrani]

I'm a cardiologist. After 40, stop guessing about your health. These numbers tell you whether you're building a long, vibrant life — or quietly declining without knowing it.

I run these on myself. I run them on every patient I care about. Most are cheap bloodwork. All are available now. And together, they paint a picture no standard annual physical will ever give you. Print this. Bring it to your next appointment. Your 60-year-old self will thank you.
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𝗙𝗮𝘀𝘁𝗶𝗻𝗴 𝗜𝗻𝘀𝘂𝗹𝗶𝗻
Target: below 5 μIU/mL. Ideal: 3-4.
This is the 10-year warning bell your standard panel completely misses. Your glucose and A1c can look "normal" for a decade while your pancreas is working overtime to keep them there. Fasting insulin catches insulin resistance 5-10 years before your A1c moves. By the time A1c rises, the damage is already extensive.

𝗛𝗢𝗠𝗔-𝗜𝗥
Target: below 1.0.
Calculated from fasting insulin and fasting glucose. The single best measure of insulin sensitivity. Above 1.0 and your metabolism is already under strain. Above 2.5 and you're insulin resistant — even if every other number looks fine.

𝗛𝗯𝗔𝟭𝗰
Target: below 5.4%.
Not below 5.7% — that's the threshold where medicine calls you "prediabetic." By then you've been metabolically compromised for years. Optimal is below 5.4%. Blood sugar mastery is longevity mastery.

𝗧𝗿𝗶𝗴𝗹𝘆𝗰𝗲𝗿𝗶𝗱𝗲 : 𝗛𝗗𝗟 𝗥𝗮𝘁𝗶𝗼
Target: below 2. Ideal: below 1.
Your metabolic health crystal ball. This ratio predicts insulin resistance, cardiovascular risk, and metabolic syndrome better than any single lipid number alone. A ratio above 3.5 is a red flag regardless of what your total cholesterol says.

𝗔𝗽𝗼𝗕
Target: below 80 mg/dL for moderate risk. Below 60 for high risk.
I've written about this extensively. ApoB counts every atherogenic particle hitting your artery walls. A 2024 analysis found 54% of patients had dangerous levels that standard LDL testing completely missed. If you only know your LDL, you're driving with one eye closed.

𝗟𝗽(𝗮)
Test once in your lifetime.
100% genetic. 1 in 5 Americans are elevated. Triples heart attack risk independently of everything else on this list. Diet and exercise cannot lower it. The 2026 ACC/AHA guidelines now recommend everyone be tested. Most never have been.

𝗵𝘀-𝗖𝗥𝗣
Target: below 1.0 mg/L.
You can have perfect cholesterol and inflamed arteries silently preparing to rupture. hs-CRP measures the fire behind the plaque. The JUPITER trial proved that finding and treating inflammation saves lives — even when lipids look fine. If this number is elevated, your mouth, your gut, your metabolic health, and your visceral fat are the first places to investigate.

𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗
Target: 50-80 ng/mL.
Not the bare minimum of 30 your doctor accepts. Suboptimal vitamin D is linked to higher inflammation, weaker immunity, increased cardiovascular events, worse mood, and poorer outcomes across nearly every disease I treat. Supplement D3 with K2 — without K2, calcium deposits in your arteries instead of your bones.

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 (𝗧𝗼𝘁𝗮𝗹 + 𝗙𝗿𝗲𝗲)
Men: optimal range 600-1000+ ng/dL total.
Declining testosterone is an independent predictor of cardiovascular death in men. It's tied to insulin resistance, arterial stiffness, visceral fat accumulation, and systemic inflammation. DHEA-S drops 10-20% every decade after 30. Tracking these isn't about vanity — it's evaluating your body's systemic resilience.

𝗕𝗹𝗼𝗼𝗱 𝗣𝗿𝗲𝘀𝘀𝘂𝗿𝗲
Target: below 120/80. Aim closer to 110/70.
Every point above optimal is cumulative arterial damage. Buy a home cuff. Measure morning and evening, seated quietly for five minutes, arm at heart level. White-coat readings in the office miss what's really happening. The smartest $40 investment in cardiac self-care.

𝗩𝗢𝟮 𝗠𝗮𝘅
Men over 40: above 40 mL/kg/min. Women over 40: above 35.
Cardiorespiratory fitness is the single strongest predictor of all-cause mortality — stronger than smoking, diabetes, or heart disease as individual risk factors. A landmark study in JAMA found that extreme fitness was associated with the lowest mortality with no upper limit of benefit. You can estimate VO2 max with a timed mile, a rower test, or a wearable. Get faster every year.

𝗡𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀
Target: as few as possible.
Every medication you're on should be earning its place. I just wrote about five commonly prescribed drugs that do more harm than good with long-term use. Bring your full medication list to every appointment. Ask: "Do I still need this?" Deprescribing is one of the most powerful and underused tools in medicine.
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Thirteen numbers. Most available through cheap bloodwork and simple tests. Get them once or twice a year. Here's what I want you to understand: these numbers don't just tell you where you are. They tell you where you're heading. A fasting insulin of 8 today becomes diabetes in five years. An ApoB of 120 today becomes a heart attack in ten. An hs-CRP of 3 today means your arteries are inflamed right now — regardless of how healthy you feel. The standard annual physical checks a fraction of these. It was designed to find disease that's already there. This panel finds the disease that's coming — years before it arrives.

What gets measured gets improved. Optimize with the foundation I write about every week on this platform:
Zone 2 cardio plus resistance training 3-4 times per week. High-protein whole-food nutrition. Sleep 7-9 hours — non-negotiable. Morning sunlight. Stress management. And the targeted supplements I've covered in detail — creatine, magnesium, CoQ10, D3+K2, glycine, omega-3, psyllium husk.
The breakthroughs coming in the next decade — gene editing for cholesterol, cellular reprogramming, senolytics that clear senescent "zombie" cells driving inflammation and aging, GLP-1 drugs rewriting metabolic medicine — will be most powerful for people who've already built the metabolic foundation to receive them.

The future of medicine is personalized. But it starts with knowing your numbers today. Print this list. Book the bloodwork. Own the data. Prevention isn't passive. It's the most aggressive thing you can do for the decades ahead.

[Ted Ryce @ted_ryce]

Men over 40 don't need more stretching.

They need better movement.

Try this lateral lunge to single-leg balance.

1-2 sets of 5-10 reps per side before lifting.

It improves:

• Balance
• Coordination
• Hip mobility
• Single-leg stability

Train your muscles.

But don't forget to train your athleticism.

[REDTICKETSYNWA @REDTICKETSYNWA_]

If anyone is looking for Face Value Liverpool Tickets 🎟️ to games next year please give this post a like and share so we can reach out to a wider audience which hopefully brings us access to tickets

Please like and share this post

[The Attraction Beast @AttractionBeast]

After 16 years in the gym and trying every dumbbell exercise on earth, here are the only 9 you need:

1. Dumbbell bicep curl.

[Marina Purkiss @MarinaPurkiss]

OOFT…

Did he wake up on the wrong side of bed?

Farage having an absolute mare today and I’m so here for it

First GMB

[Muscle Forge @LearnLoopz]

8 Exercises For Stronger Knees:

1.

[Mobility Exercises | Pain Relief Workouts @FeelGoodMovez]

10 Min Full Body Strength & Mobility:

1.

[ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ @Artofphysique_]

💎 The diamond push-up isn’t just an exercise — it’s a transformation.

From knees (learning control, balance & foundation)
→ full diamond
→ incline (resistance grows, your body adapts)
→ feet elevated (gravity becomes the enemy, discipline your weapon)

Your chest and triceps ignite. You shake. You sweat. You want to quit…
But you don’t.

Because this isn’t movement.
It’s mastery.

Level up. 🔥