Alpha Prime

Daily Health nd Fitness Tips

[Alpha Prime @AlphaaPrimee]

5 Workouts to Build Shoulder & Biceps:

-Thread-

[Winston Zin | CEO @ Impakt @winstonzin]

You can't lose fat because you're ignoring your body type.

1) Ectomorph (lean, fast metabolism):
→ Cardio max 2x/week
→ Strength train 4x/week
→ Small deficit of 200-300 cal/day
→ 1g of protein per lb of bodyweight

2) Mesomorph (gains muscle and fat equally easily):
→ Strength train 3-4x/week
→ Add 2 HIIT sessions/week
→ Deficit of 300-500 cal/day
→ Protein at 0.8-1g per lb of bodyweight

3) Endomorph (stores fat easily, slower metabolism):
→ Cut added sugar below 25-36g/day
→ Walk 8-10k steps daily
→ Strength train with shorter rest periods
→ Bigger deficit of 500+ cal/day

Same diet and same workout can fail one person and work for another just because they have a different body type.

[Hannah - Apex Fitness Advisory @hannahapexfit]

'Eat less' is bad advice.

The truth: you can eat MORE food and still get lean.

The secret isn't willpower.

It's High Volume to Caloric Ratio foods.

Here are 5 of my favorites to make fat loss simple:

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

You sit 5+ hours a day.

Your lower back is screaming by 3pm.

After 17 years coaching executives and surgeons, here are 5 exercises I prescribe to reverse desk damage in under 10 minutes:

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

I added 6 inches to my arms with 5 movements.

Most people spend years on the wrong exercises.

Here's exactly what worked — and why:

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[Hannah - Apex Fitness Advisory @hannahapexfit]

Stop just trying to 'lose weight' after 40.

Start building muscle instead.

It's the single biggest lever for your health, and almost everyone's ignoring it.

As a professional athlete and coach, here's why (and how):

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[AI Highlight @AIHighlight]

Ben Cera treats rest like maintenance, not a reward.

He runs a $250M company and is still working through the summer, but after months of grind he took time away because he could not build Polsia right while running himself into the ground.

Stamina beats theatrics. Stepping back is not quitting, it is how you last.

See what he means:

[The AI Colony @TheAIColony]

Ben Cera is not just building Polsia, he is building the system that lets him keep building it.

If Polsia is going to be a massive company, the next few weeks cannot be the whole game. 

So Ben plans for years, not sprints, and treats breaks, friends and travel as fuel for better decisions, not time stolen from work.

 The startup is the product, the founder is the engine, and he is keeping the engine running.

Ben explains it here:

[AI Frontliner @AIFrontliner]

Founder mode does not have to look like suffering.

Ben Cera is intense, ambitious and clearly obsessed with Polsia, but he is not wearing burnout like a medal. 

He says it plainly: leave, travel, see friends, reset, come back sharper. Ambition without self-destruction is the new flex, and the companies that last are built by founders who last.

Hear it straight from Ben:

[Future Stacked @FutureStacked]

China’s train stations are what the future was supposed to look like.

[Winston Zin | CEO @ Impakt @winstonzin]

How to eat red meat without wrecking your heart health:

1. Pomegranate shot before your meal (reduces oxidation)
2. Berries on the plate (cuts inflammation)
3. Green tea an hour or two after (lowers LDL oxidation)

[Tyler Van Acker @Tyler_Van_Acker]

Less than 10% of back pain cases require treatment other than exercise.

But pain pills and spinal surgerry are being prescribed now more than ever.

From 7 years of physical therapy experience, here’s the 10 best exercises to avoid a lifetime of back pain:

[AI Frontliner @AIFrontliner]

This is Wild…. iOS 27 lets you combine emojis into one custom Genmoji.

[AI Highlight @AIHighlight]

This 4-hour Codex 2026 course is completely free.

It shows you how to build apps and automate your work with Codex, even if you can’t code.

[The AI Colony R&D @TheAIColonyRD]

InCase you missed everything that happened in AI this week catch up here :👇

[Aria Westcott @AriaWestcott]

🚨BREAKING: You can now turn ChatGPT into a language tutor.

It can build lessons around your level, practice conversations with you and correct you as you improve.

Here are 7 prompts to try:

[Dan @health_by_dan]

Most kids are quietly missing 3 nutrients that drive their energy, focus, and brain development.

Food alone almost never covers them.

Here are the 3 supplements every parent should be giving their kid (#2 is the one almost no child gets):

[Hussain Ibarra @HussainIbarra]

https://t.co/anWsZnLGe3

[maddie @itsmadelinee04]

A urologist on Diary of a CEO explained why so many women get UTI after UTI.

And it's not "wiping wrong" or "not peeing after sex."

The real reason is something almost no one talks about, sitting inside your body right now:

[Winston Zin | CEO @ Impakt @winstonzin]

What Americans take to fall asleep (from least to most popular):

- Prescription meds for sleep (13%)
- Alcohol (14%)
- OTC sleep meds (17%)
- Off-label prescription meds (18%)
- Marijuana (21%)
- Combo OTC pain + sleep meds (25%)
- Benadryl/NyQuil-type allergy meds (25%)
- Vitamins and supplements (47%)

(Source: Sleep Science and Practice)

[Iseunife The First @Shawnife]

If you’ve been looking for fully funded scholarships, several are open now for Undergrad, Master’s, and PhD students!

I have put together a list of top opportunities you can apply for.

Don’t just like, share, and bookmark, find the right one for you and start applying today!