Mark Hilder

Curiosities: Healthspan | Lifespan | Risk Management Strategies on Health and Wellness

[Mark Hilder @MarkHilderMH]

5/5 creatine monohydrate is a safe, effective supplement that does not cause bloating or reduce muscle definition. It's a valuable addition for athletes and anyone looking to improve physical or cognitive performance.
#Creatine #Fitness #Nutrition

[Mark Hilder @MarkHilderMH]

Thread 🧵: Debunking Myths and Understanding the Benefits of Creatine Monohydrate

1/5 Creatine Monohydrate & Bloating: A common myth is that creatine causes bloating and reduces muscle definition. However, studies show this is not the case.
#fitness #diet #creatine #trending

[Mark Hilder @MarkHilderMH]

4/5 Beyond athletic performance, creatine supplementation has shown cognitive benefits and potential in combating neurological diseases. [Neuropsychology Review, 2018]

#BrainHealth #neuroscience #health #cognition

[Mark Hilder @MarkHilderMH]

3/3 I think the biggest impact will be for people on a time-restricted feeding window/Intermittent fasting. If you only have 4-8 hours to consume 0.8-1.6g of protein knowing you can theoretically consume 60g+ of protein per meal makes a big difference.
#healthspan #nutrition

[Mark Hilder @MarkHilderMH]

1/1 I’ve seen a lot of great people, far smarter than I talking about this recent study on the upper limit (or lack thereof) of protein intake. Previous research had set 30-40grams as the upper limit the body could use. So what does this mean for most people?

#diet #health #info

[Mark Hilder @MarkHilderMH]

2/2 I don’t think this really changes things for people seeking adequate protein intake of 0.8 - 1.6g of protein per lb of bodyweight. A large chicken breast usually accounts for 30grams. 6 whole large eggs is 36g of protein a typical scoop of whey is 24g.

#protein #muscle

[Mark Hilder @MarkHilderMH]

@TOURMISS @mrstego1 @APompliano @PiotrAgassi This is a blog post, not an actual study. I appreciate that “for the person who is more susceptible to abnormal heart rhythms…” caffeine may be an issue. But there are plenty of studies that have found an inverse relationship to caffeine and all-cause mortality.

[Mark Hilder @MarkHilderMH]

@RyanHoliday This book gets used at least a dozen times a year. Timeless knowledge, adapted and explained for today’s world.
#stocism #diet #exercise #trending #healthspan #lifespan #health

[Mark Hilder @MarkHilderMH]

The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.

-Mark Twain

Figure out how to love what you hate.
@MarkTwainquot @Mark_Sisson @maxlugavere @markwahlberg #diet #primal #nutrition #NewYear2024 #trending

[Siim Land @siimland]

MAGNESIUM CHEAT SHEET⚡:
Taurate: heart and blood pressure
Threonate: brain and memory
Glycinate: relaxation and sleep
Citrate: constipation
Lactate: digestion
Malate: energy and fatigue
Chloride: blood sugar and digestion
Orotate: heart
Sulfate: muscle soreness

[Dr. Rhonda Patrick @foundmyfitness]

Even a single night of sleep restriction can cause acute insulin resistance but high-intensity interval training can ameliorate these effects.

Further, people who slept habitually less than 6 hours a night had a decreased life expectancy compared to those who slept between 6-8 hours a night - but only in people who were NOT physically active.

The bottom line is even when you are worn out and tired from lack of sleep - exercise can be a saving grace.

@PeterAttiaMD explains what factors have the biggest impact on insulin sensitivity.

Watch the full episode here:
https://t.co/labxkNl0up

[Peter Attia @PeterAttiaMD]

At any given time, I encounter far more new and noteworthy publications on health and longevity topics than I could possibly discuss in depth on The Drive or the weekly newsletter. So, here’s some of the additional research I've been reading lately:

https://t.co/0Mg5JA3gOi

[Mark Hilder @MarkHilderMH]

4/4 🌟 The key to weight loss is a caloric deficit - consuming fewer calories than your body's metabolic needs. Each of these methods can be effective, but the best choice depends on what aligns with your lifestyle and preferences. #WeightLossTips

[Mark Hilder @MarkHilderMH]

Thread: Exploring Different Eating Approaches for Weight Loss - CR, TRF, DR

These are the different types of “diets”, but only one principle will achieve weight loss.

#CalorieCounting #weightloss #diet #NYE #fitness #health

[Mark Hilder @MarkHilderMH]

3/4 🥦 Dietary Restriction (DR): DR is about the type of food you eat. It involves limiting certain food groups or nutrients, like reducing carbohydrate or fat intake. The goal is to create a caloric deficit through selective eating. #HealthyEating

[Mark Hilder @MarkHilderMH]

5/5 📚 These exercises, when performed regularly, can significantly help in managing lower back pain. Always consult with a healthcare professional before starting any new exercise routine.

🔗 Learn more about Dr. McGill's methods and back health at https://t.co/ARHTeSGX9T

[Mark Hilder @MarkHilderMH]

Controlling Lower Back Pain with Dr. Stuart McGill's Big Three Exercises 🔹

1/5 🚨 Lower back pain is a common issue, but it can be managed effectively. Let's dive in! #BackPainRelief #McGillMethod #injuryprevention #injury #recovery #exercises

[Mark Hilder @MarkHilderMH]

4/5 🏋️‍♂️ Curl-Up: A safer alternative to traditional crunches.
•Lie on your back, one knee bent, foot flat.
•Place hands under the lower back.
•Gently lift your head and shoulders.
•Hold for a few seconds, then lower.
•Remember to breathe! #CurlUpExercise