Carlos (Betr)

Vitality driven | everything about holistic living and how to live betr | Bitch life or risk life preacher.

[Carlos (Betr) @Bter__]

My exact blueprint on how I’m training for longevity in 2026:

1. Strength training 3x a week, mainly focusing on:

> Squats
> Push / pull
> Carry heavy things

2. Zone 2 cardio 4 hours a week, mainly from uphill walking / hiking; it helps with:

> Mitochondrial health
> Extends health-span
> Lower resting heart rate

3. VO2 1-2x per week, doing it from uphill sprinting; this for:

> Keep heart and lungs youth

4. Mobility 5-10 min a day, this is very important if you want to move well when you’re 70+ prioritize:

> Hips
> Roller
> Ankles
> Shoulders
> Thoracic spine

5. Balance and coordination, often ignored but very important too.

> Carries
> Plyometrics
> Single leg work

6. Recovery, the most important of all.

> Sleep 7-9 hours
> Deload every 6-8 weeks

[Carlos (Betr) @Bter__]

@LaDolceRiviera 🤝

[Carlos (Betr) @Bter__]

The more time you get in the sun the longer you life.

Take the sun pill. 🌞

[Carlos (Betr) @Bter__]

@WarSageX 🤜🏻🤛🏻

[Carlos (Betr) @Bter__]

@euronationalizt Never wear sunscreen

[Carlos (Betr) @Bter__]

@OptiMindInsight Fr

[Carlos (Betr) @Bter__]

@AncestralHealtz 🤝

[Carlos (Betr) @Bter__]

@hedzlab Insane stuff

[Carlos (Betr) @Bter__]

@rdoda8 Indeed

[Carlos (Betr) @Bter__]

Eat nutrient dense and walk a shit ton, the original work.

[Carlos (Betr) @Bter__]

@dali_daki 🤝

[Carlos (Betr) @Bter__]

@tcwpractice Visiting places worth exploring

[Carlos (Betr) @Bter__]

@dali_daki Keep at it king

[Carlos (Betr) @Bter__]

@FatalTone 🤝

[Carlos (Betr) @Bter__]

@FriedrichFrbel I always walk for an hour in the mornings and I feel phenomenal

[Carlos (Betr) @Bter__]

@hedzlab 🤜🏻🤛🏻

[Carlos (Betr) @Bter__]

@tizianx444 Yessiir

[Carlos (Betr) @Bter__]

@NathanTrimma 🤝

[Carlos (Betr) @Bter__]

@justcoolhotdog Solid dude!

[Carlos (Betr) @Bter__]

@VirileC23156 Indeed!

[Carlos (Betr) @Bter__]

Did a lil camping trip this weekend

[Carlos (Betr) @Bter__]

@metabolic_print 🫂