Daniel da Cruz, PT

Physical Therapist. Therapy backed by science 📚

[Andrew D. Huberman, Ph.D. @hubermanlab]

The “Face in Bowl of Ice Water” actually increases oxygen availability

[Dr. Rhonda Patrick @foundmyfitness]

Vitamin D supplementation was associated with a 40% lower risk of dementia over a decade.

After five years, 84% of supplement users were dementia-free compared to just 68% of non-users in a study of over 12,000 people. Vitamin D reduced dementia risk by 33% in adults with mild cognitive impairment or APOE e4, a key genetic risk factor for neurodegenerative diseases.

Vitamin D isn’t just a vitamin—it's a steroid hormone regulating over 2,000 genes critical for brain development, neuroplasticity, and inflammation control. Its roles include clearing amyloid beta plaques and tau buildup, boosting neuron survival via neurotrophic factors like BDNF, and enhancing brain connectivity, particularly when paired with exercise.

It’s no surprise, then, that higher vitamin D levels are associated with better cognition, larger hippocampal volume, and lower Alzheimer’s risk. Multiple lines of evidence support this.

More than 30 large studies have consistently linked low vitamin D levels to a 50–150% increased dementia risk. People genetically prone to low vitamin D—those with genetic variations affecting vitamin D production or metabolism—have a 54% higher dementia risk.

Furthermore, supplementing with 800 IU/day of vitamin D improves memory and cognitive function in people with mild cognitive impairment and more serious forms of dementia.

To learn more about optimizing vitamin D levels for cognitive health, including underlying brain-protective mechanisms and practical supplementation protocols, see the latest FoundMyFitness video.

Link in comments.

[Daniel Berglind, PhD @DanielBerglind]

Meta-analysis: it takes ~2 months (59-66 days) to form a new habit (e.g., resistance training 🏋️): https://t.co/CtBwavjLl8

[Daniel Berglind, PhD @DanielBerglind]

One night of sleep deprivation 😴 ➡️
⬇️-18% protein synthesis
⬆️+21% cortisol
⬇️-24% testosterone
https://t.co/3LVVttMRwY

[Nicholas Fabiano, MD @NTFabiano]

The largest summary of supplements for depression.

Saffron had the largest decrease in depressive symptoms.

[Gary Brecka @thegarybrecka]

Mobility > stretching.

You don’t need more yoga, you need to move like a human again.

Crawl. Squat. Hinge.
Modern chairs destroyed our hips.

Want to move better at 80?
Start acting like a kid again now.

[William A. Wallace, Ph.D. @WilliamWallace]

Recent research (PMID: 36899275) demonstrates the role of magnesium in preserving brain health. A study of over 6,000 participants aged 40–73 found that individuals consuming magnesium in the top quartile (>550 mg/day of magnesium) exhibited larger gray matter and hippocampal volumes compared to those with a standard intake of ~350 mg/day. This difference translates to a brain that is approximately one year "younger" by age 55.

Findings:

*️⃣41% higher magnesium intake (the cutoff for the top quartile was lower than 550 mg, hence the percentage difference) was associated with significantly less age-related brain shrinkage.

*️⃣Larger brain volumes were linked to improved cognitive function and a reduced risk of dementia and dementia-related symptoms.

Magnesium supports neuronal health by enhancing mitochondrial efficiency, reducing oxidative stress, and promoting synaptic plasticity. Increasing magnesium intake through dietary sources such as leafy greens, nuts, seeds, and whole grains may offer a practical strategy for long-term brain health.

[Daniel da Cruz, PT @DanieldaCruzPT]

🌟 Bottom Line:
Magnesium is key to a healthier you. Load up on Mg²⁺-rich foods or talk to a pro if you’re at risk. Make this nutrient a priority for better health. 💪

*Disclaimer: General info, not medical advice

[Daniel da Cruz, PT @DanieldaCruzPT]

🧵 Magnesium: Your Body’s Secret Weapon.

This nutrient is a powerhouse for health, but many miss out. Low magnesium is linked to diabetes, heart disease, and more.

Let’s break down why it’s a big deal in 6 simple tweets...

[Daniel da Cruz, PT @DanieldaCruzPT]

🚨 Watch Out:
• Too much (>2500mg) can cause diarrhea or rare toxicity (especially if kidneys struggle)
• Signs of excess: nausea, confusion, heart issues
• Monitor blood levels to stay safe

[Daniel da Cruz, PT @DanieldaCruzPT]

@Conor_Harris_ Other than the restriction overhead caused by the lat, everything else is patently wrong

[Hussain Ibarra @HussainIbarra]

Anaerobic Health

VO2 max is THE best predictor for longevity.

The top 2% of people with VO2 max live 5x longer than the bottom 25%.

After the age of 25, your VO2 max drops by 10% each year, and 15% after the age of 50.

[Daniel da Cruz, PT @DanieldaCruzPT]

@HussainIbarra Physio here. I would argue most post-op THR are under-rehabbed

[Hussain Ibarra @HussainIbarra]

This is Dr. Peter Attia.

The #1 leading expert in longevity.

In an interview with Steven Bartlett he revealed:

• A disease that increases the risk of death by 2x
• The best predictor of long lifespan
• 4 pillars for longevity

7 insights that'll transform your health🧵:

[Daniel da Cruz, PT @DanieldaCruzPT]

@AsgerSR Sounds like it was a patellar tendinopathy. It’s more related to impact. What would say caused it?

[Daniel da Cruz, PT @DanieldaCruzPT]

@brady_h Your body isn’t supposed to heat up before bedtime