Johnny Dsouza

"Exercise is king. Nutrition is queen. Put them together, and you've got a kingdom."
*Welcome to my Kingdom 🤴*

[Mobility Exercises | Pain Relief Workouts @FeelGoodMovez]

7 exercises you should be doing to take care of your hip health:

1.

[Muscle Forge @LearnLoopz]

9 Mobility Exercises to Unlock Every Major Joint in Your Body:

1.

[Muscle Forge @LearnLoopz]

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

1.

[Aesthetic WorkOut @aesthetics_way]

KETTLEBELL 15 MIN TOTAL BODY WORKOUT

[Muscle Forge @LearnLoopz]

13 Exercises to Do Before Leg Day or on Rest Days:

1.

[Muscle Blueprint - Fitness | Health | Abs @MuscleB1ueprint]

Exercises that bulletproofed my knees

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

'What's the best exercise for [muscle group]?'

After 17 years coaching 1,000+ executives, surgeons, and founders — let me remove the guesswork.

Here's a complete 65-exercise database, categorized by muscle group.

Bookmark this.

= Thread =

[Mind Muscle Project @mindmusclepro]

Are cheap pharmaceutical Omega-3 supplements actually worth it?

A lot of people in India use these low-cost pharmaceutical Omega 3 supplements because they are much much cheaper than many nutraceutical brands.

But are you actually getting a meaningful dose of Omega-3?

Let’s look at this particular product for instance👇

It contains per capsule:

Cod liver oil 300 mg
Evening primrose oil 300 mg
Omega 3 fatty acids 90 mg
Vitamin E 10 mg

So that’s 700 mg of ingredients in total.

700 mg sounds impressive, right?

But here’s the catch:

700 mg ≠ 700 mg Omega 3

The actual Omega 3 content is only 90 mg.

For general adult nutrition, 250-500 mg/day of EPA+DHA is a commonly cited adequate intake.

So you’d need roughly 3 of these capsules just to reach 250 mg EPA+DHA.

& if you’re taking Omega-3 specifically for a particular therapeutic purpose, the required dose can be considerably higher.

This doesn’t mean the product is bad or useless. It’s simply a very low dose for any meaningful benefit.

This is exactly why you shouldn’t compare Omega 3 supplements based on the number printed on the front & go by how much EPA + DHA is in it.

[Squat University @SquatUniversity]

What does a 3x Olympian do before she starts lifting heavy?

Here’s a look at part of Mirabai Chanu’s dynamic warm-up before a training session.

[Gym Fiesta @GymFiesta]

You don’t need a gym to train explosiveness.

Plyometric work can turn a small space at home into a serious training ground for power, coordination, balance, and athletic movement.

The key isn’t doing the most jumps possible. It’s learning to produce force quickly while staying controlled.

Simple setup. Serious stimulus.

[Nutrition Lab @TheNutriLab_]

Here's a list some of the best protein sources both vegetarian and non vegetarian.

1. Eggs & paneer

[Dalton (Analyze & Optimize) @Outdoctrination]

MASTIC GUM 101 - the powerful gut-healing tool for bloating, reflux, H Pylori & IBS:

Mastic gum has been used medicinally for thousands of years.

It can help address several of the root causes behind chronic gut problems.

What mastic gum does:

◇ Antibacterial
◇ Antifungal
◇ Antiparasitic
◇ Anti-inflammatory
◇ Pro-motility
◇ Supports saliva production

Mastic has antimicrobial activity against various GI pathogens:

◈ H. pylori
◈ Candida
◈ Other pathogenic bacteria

H. pylori is associated with:

◇ Gastritis
◇ Ulcers
◇ Nausea
◇ Upper GI discomfort

Mastic can help suppress this stubborn pathogen without broadly destroying the gut microbiome.

Mastic improves gut motility:

Poor motility can cause:

◇ Bacterial accumulation
◇ Bloating
◇ Constipation
◇ Reverse peristalsis
◇ Reflux
◇ Nausea
◇ Early fullness

Clinical trials have shown improvements in gastroparesis symptoms including:

➜ Less nausea
➜ Less bloating
➜ Less fullness
➜ Improved appetite

Mastic stimulates saliva production.

Saliva contains antimicrobial compounds that help control microbes before they reach the GI tract.

This may also explain why chewing mastic can help with:

◇ White/coated tongue
◇ Bad breath
◇ Oral microbial overgrowth

Mastic reduces gut inflammation:

Bacterial endotoxin (LPS) can activate inflammatory pathways including:

◇ Nitric oxide production
◇ Prostaglandins
◇ Other inflammatory signaling

Mastic has demonstrated anti-endotoxin effects and can inhibit some of these inflammatory pathways.

Studies have reported improvements in:

◇ Intestinal inflammation
◇ GI symptoms
◇ Crohn's disease activity
◇ Other inflammatory bowel conditions

What people commonly notice:

➜ Cleaner tongue
➜ More consistent bowel movements
➜ Less reflux
➜ Greater appetite
➜ Less bloating
➜ Less nausea

Mastic is interesting because it simultaneously supports:

◈ Microbial balance
◈ Gut motility
◈ Saliva production
◈ Inflammation
◈ Endotoxin control

By addressing microbes, motility, and inflammation at the same time, it may be particularly useful for people dealing with chronic:

◇ Bloating
◇ Reflux
◇ Nausea
◇ Constipation
◇ IBS-type symptoms

[Will Stone @CoachWillStone]

Fatty liver is now affecting 1 in 3 adults.

It destroys your metabolism, becomes diabetes, and increases your risk of heart disease.

Here’s how to reverse it:

1. Eat all the sweet potatoes you can.

[Dalton (Analyze & Optimize) @Outdoctrination]

One of the most impressive studies in recent memory showed that 2 cheap, over the counter supplements reversed nearly every sign of aging measured.

(🧵1/8)

[Mind Muscle Project @mindmusclepro]

Olive Oil: Is it Really Worth the Hype?

🔵 Olive oil is one of the most extensively studied dietary fats in nutrition science.

🔵 Decades of human trials and large observational studies consistently associate higher intake of Extra Virgin Olive Oil (EVOO) with better cardiovascular health and a lower risk of chronic disease.

🔵 Olive oil is extracted from the fruit of the olive, not a seed.

Its fatty acid profile is one reason for its health benefits:

♦️ 70–75% Monounsaturated Fat (MUFA)

♦️ 10–15% Saturated Fat

♦️ 8–12% Polyunsaturated Fat (PUFA)

🔵 MUFAs are relatively resistant to oxidation compared to PUFAs.

🔵 EVOO also contains polyphenols (such as oleocanthal & hydroxytyrosol) along with vitamin E, which help protect the oil from oxidation and may contribute to many of its health benefits.

What Does the Evidence Say?

🔵 The PREDIMED Trial (PMID: 23432189) followed over 7000 adults at high cardiovascular risk.

Participants consuming a Mediterranean diet supplemented with EVOO experienced approximately 30% fewer major cardiovascular events compared to those advised to follow a low-fat diet.

🔵 A systematic review of randomized controlled trials (PMID: 29708409) found that high-polyphenol EVOO reduced oxidized LDL, improved endothelial function, enhanced antioxidant status, & modestly improved blood lipids.

🔵 Meta-analyses (PMID: 28394365, 37977313 ) also suggest olive oil can modestly improve insulin sensitivity & glycemic control, particularly when replacing less healthy fats as part of an overall healthy diet.

🔵 Higher olive oil intake has also been associated with a lower risk of cognitive decline in observational studies.

But Not Olive Oils are the Same

1. Extra Virgin Olive Oil (EVOO)

✅ Cold extracted

✅ Rich in polyphenols & antioxidants

✅ Best flavour and aroma

Best choice for health.

2. Virgin Olive Oil

✅ Mechanically extracted

✅ Good quality

❌ Lower in polyphenols than EVOO

3. Refined Olive Oil

✅ Milder flavour

❌ Much lower in beneficial polyphenols

Better than many refined vegetable oils, but not as beneficial as EVOO.

4. Olive Pomace Oil

Made from the remaining olive pulp after the first extraction.

✅ Suitable for high- heat cooking

❌ Contains far fewer beneficial compounds than EVOO.

Is Extra Virgin Olive oil suitable for Indian cooking?

Absolutely.

One of the biggest myths is that EVOO should only be used for salads.

Most Indian home cooking occurs between 140–190°C, while high quality EVOO generally has a smoke point around 190–210°C.

More importantly, smoke point is not the best indicator of cooking stability.

Oxidative stability depends largely on:

✅ Fatty acid composition

✅ Antioxidants

✅ Polyphenol content

Because EVOO is rich in oleic acid & natural antioxidants, it remains remarkably stable during everyday cooking.

The belief that EVOO isn’t suitable for cooking came largely from an overemphasis on smoke point. Current research focuses (PMID: 31378629) more on oxidation & degradation during heating, giving a more accurate picture.

What can you Cook?

Sabzi, Dal, Paneer, Eggs, Chicken, Fish, Stir-fries, Pasta, Soups, Roasted vegetables, Salad dressings, Hummus, Marinades… basically anything

When to avoid EVOO?

❌ Reusing oil multiple times

❌ Extremely high temperature wok cooking (>220–230°C)

❌ Deep frying (mainly due to cost considerations)

How to Buy a Good Olive Oil

✅ Look for “Extra Virgin Olive Oil” on the label

✅ Choose a dark glass bottle or metal tin to protect it from light

✅ Prefer a recent harvest date (fresher is generally better)

✅ Buy from reputable brands with clear country of origin

✅ Ensure the bottle is properly sealed

🔵 A slight peppery sensation at the back of the throat is often a sign of a higher polyphenol content.

💡Store it in a cool, dark place & keep the cap tightly closed to preserve its quality.

[Barbara Oneill @BarbaraOneillAU]

CASTOR OIL ✨

You can benefit from the healing properties of castor oil by—

massaging it into:
- the soles of your feet
- underarms
- lymph nodes
- face, forehead, & sinuses
- breasts
- womb

you can also absorb a bit on a q-tip and rub around the inside of your ears and nostrils.

[ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ @Artofphysique_]

10 moves I do every morning for mobility ✅

1. Hips
2. Spine rotation
3. Thoracic openers
4. Hip openers
5. Ankles and knees
6. More hips
7. Adductors and hips
8. Spine length and pelvic alignment
9. Flexion release
10. Squat flexion

[Fitness Doctor 🩺 @FitnessDr_]

High protein doesn't have to mean high calories. Here are small swaps that can make a big difference over time.

1. Eggs

[Barbara Oneill @BarbaraOneillAU]

TOOTHACHE RELIEF — NATURALLY 🌿

Don’t rush to the pharmacy — try this old-school remedy that actually works using 4 ingredients you probably already have 👇

🧪 DIY Toothache Oil Recipe:
💦1 cup water
🤎1 tsp whole cloves
🤎1 cinnamon stick
🥥1 tbscoconut oil

[Alpha Prime @Alpha_Prime__]

MIX THESE TWO FOODS AND YOUR BODY WILL THANK YOU

1. A spoon of honey + cinnamon daily for 10 days can help your body fight internal inflammation and support cleaner blood flow.

2. If you blend turmeric + black pepper for 21 days, it can help your body activate a deeper detox response and massively support joint comfort.

3. A nightly drink of warm water + cloves for 12 days can help your system remove stubborn digestive waste and make your stomach feel lighter.

4. A simple garlic + honey mix for 21 days can help your body naturally detoxify, improve immunity, and make your energy noticeably cleaner.

5. If you drink cucumber juice + ginger for 14 days, it can help your body push out fluid retention and reduce that swollen puffy feeling.

6. A mix of fenugreek water + lemon for 10 days can help remove sticky waste buildup and support steadier blood sugar responses.

7. If you add beetroot juice + carrot juice for 21 days, it can help your body rebuild healthier blood and give your skin a naturally cleaner glow.