Elly Kabboord

Froning & Friends Podcast, 2x CrossFit Games Team Champion, Mayhem Athlete, EllyK Apparel, light, lightning, encouragement always ❤️. Mat 5:16

[FoundMyFitness Clips @fmfclips]

High-intensity interval training can help normalize glucose regulation after a night of severe sleep restriction

In controlled studies where sleep was cut from 8 to 4 hours, high-intensity intervals the following morning helped counter the resulting impairment in glucose regulation

HIIT activates GLUT4 transporters, moving them to the surface of muscle cells so glucose can be pulled out of the bloodstream much more easily

Even a short, 10-minute HIIT session may be enough to help

[FoundMyFitness Clips @fmfclips]

Just five days of overeating ultra-processed food can impair your brain’s insulin response and increase visceral fat

In healthy young men, adding 1,200–1,500 extra calories per day from refined carbs, saturated fat, and processed foods caused fat to accumulate around the liver with barely any weight gain

At the same time, their brains became insulin resistant, weakening satiety signals and disrupting how the body decides to store incoming energy

That creates a vicious cycle: you feel less full, overeat more easily, and increasingly store calories as visceral fat (the inflammatory, metabolically harmful fat around your organs)

[Elon Musk @elonmusk]

NASA Artemis passing close to the Moon

[FoundMyFitness Clips @fmfclips]

Insufficient magnesium intake undermines DNA repair, allowing mutations to accumulate and potentially raising cancer risk over decades

Yet nearly 60% of people in the US fall short of daily requirements (roughly 300–350 mg/day for women and 400–450 mg/day for men), with athletes and heavy sweaters often needing 10–20% more

Leafy greens are perhaps the best dietary source, but if supplementing, choose highly bioavailable forms:

• Citrate
• Malate
• Taurate
• Glycinate

[Mario Nawfal @MarioNawfal]

🚨 Nobel Prize winner just invented a machine that pulls clean water out of thin air. Up to 1,000 liters per day, powered by ambient heat, and works in deserts.

Omar Yaghi won the 2025 Nobel Prize in chemistry for inventing this. It uses "reticular chemistry" to create materials that extract moisture from air even in arid conditions.

UN just said we're in "global water bankruptcy era." 2.2 billion people lack safe drinking water. 3.5 billion lack sanitation. 4 billion experience severe water scarcity at least one month per year.

Yaghi grew up in a refugee camp in Jordan with no running water. So he invented a machine that makes water appear from nothing.

[David Sinclair @davidasinclair]

Muscle is youth in storage

[Elon Musk @elonmusk]

Starship flies again next month

[Peter Attia @PeterAttiaMD]

How Older Adults Can Stop Muscle Loss | Rhonda Patrick, Ph.D. (@foundmyfitness)

This clip is from episode # 369 of The Drive which was released today (10/20/25).

In the full episode, we cover:

-How protein requirements evolve with age, activity, and goals, and why building muscle early is critical for long-term health
-The connection between protein intake, mTOR, and longevity, and why fears around activation are largely misplaced
-Why creatine’s cognitive effects may be as important as its role in physical performance
-How regular heat exposure supports recovery, enhances mood, and may help protect against neurodegenerative disease
-More

Watch or listen (Ep. # 369) to the full episode on my website or your favorite podcast player.

[FoundMyFitness Clips @fmfclips]

Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years

The protocol used by Dr. Ben Levine's team:

• Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week)
• Strength training (twice weekly)
• Recovery aerobics (20-30 minutes of light exercise)
• Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session)

A few notes:

• Exercise intensity and frequency gradually increased from the start
• By 6 months, participants were exercising 5–6 hours/week

[FoundMyFitness Clips @fmfclips]

Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality

These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise

Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating

When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone

[Elon Musk @elonmusk]

I know you are resting in peace, Charlie.

Still can’t believe this happened.

Your memory lives strong.

[KneeOverToesGuy @kneeovertoesguy]

1/10: Intro

This week, F45 added this exercise to their 1000+ gyms.

It’s a scalable mobility solution I’ve used in coaching Super Bowl champs and grandmas alike.

I’ve threaded it many times, but I’m going to try to make this my most detailed technique guide yet…

[KneeOverToesGuy @kneeovertoesguy]

🧵 Thread Recap: Full Squat Seminar w/ @CoachAlanBishop

6 straight Sweet 16s or better, one of the most successful basketball strength coaches of all time, yet one of the few who uses full range of motion.

Tried my best to recap the progressions for you!

Let’s go…

[FoundMyFitness Clips @fmfclips]

Vitamin D might be the single most powerful supplement you can take

Its influence extends across more than 5% of your protein-coding genome, shaping critical functions like cognitive health, mood regulation, immune response, and aging

Yet 70% of the U.S. population has inadequate levels (<30 ng/mL), increasing their risk for dementia, cognitive decline, and chronic disease

Optimal blood levels are between 40–60 ng/mL, typically achieved by supplementing with 2,000–4,000 IU/day (but always confirm with a blood test)

[Impakt CEO (Winston) - Get paid while getting fit. @winstonzin]

Everyone thinks crunches are the best way to work abs.

But this is a lie.

Here are 7 exercises that build your entire core (not just your 'six–pack'): 🧵

1. Dead bug

[Impakt CEO (Winston) - Get paid while getting fit. @winstonzin]

7. Plank with shoulder taps

This forces your core to fight rotation:

• Start in a push-up position
• Tap one hand to opposite shoulder
• Keep your hips completely still
• Switch sides

Most injuries happen when your spine twists unexpectedly.

This exercise trains your body to prevent that.

[Impakt CEO (Winston) - Get paid while getting fit. @winstonzin]

6. Side plank with leg lift

This hits your side abs—protects your spine from twisting movements.

• Balance on one forearm, body straight
• Lift top leg up without dropping hips
• Hold or do slow reps

Strong obliques = better rotation power for sports + fewer back injuries.

[Impakt CEO (Winston) - Get paid while getting fit. @winstonzin]

5. Hanging leg raises

The secret here is curling your tailbone up––you should really feel it in your lower abs.

• Hang from a bar
• Tuck your tailbone (this is key!)
• Raise your legs slowly
• Lower with control

No swinging or kicking for perfect form.

[Impakt CEO (Winston) - Get paid while getting fit. @winstonzin]

4. Ab wheel

The king of core exercises:

• Start on your knees with the wheel under your shoulders
• Brace your core and squeeze your butt
• Roll forward only as far as you can control
• Pull yourself back using your abs, not arms

The goal is to get to do it on your feet.

[Impakt CEO (Winston) - Get paid while getting fit. @winstonzin]

3. Pallof press

Your core's main job isn't to move—it's to STOP movement.

• Attach a band at chest height
• Stand sideways to the band
• Push hands straight out
• Fight the twist
• Hold briefly, then return

If your body doesn't move at all, you're doing it right.