Exertweet

Exploring exercise, nutrition, longevity and health span

[Exertweet @exertweet]

Amazing #fitness !!!
Ninja Warrior at 74: The Simple Routine Behind Oldest Ninja Champion ft.... https://t.co/uzb5MLSHyX via @YouTube
@exertweet

[Exertweet @exertweet]

How To Heal 20 Years of Gut Damage in 30 Days https://t.co/D04NkwH3pr via @YouTube

[Exertweet @exertweet]

https://t.co/qVGMjYQAon’s%20disease%20-%20Subs&_kx=uvopPvJBJuc7MiyeuZFanfPJUbv_VtKF8eDwXSHtWZQ.W9ibUh

[Eric Topol @EricTopol]

A gut microbiome metabolite is strongly linked to increased risk of atrial fibrillation (AF), backed up in the experimental model, and represents a new potential target (including diet modification) for reducing/preventing AF! @jclinicalinvest
https://t.co/oewpKPjkE3

[Exertweet @exertweet]

See this Instagram video by @askthedentist https://t.co/56rSvLVzqL

[Exertweet @exertweet]

https://t.co/15J8tqOtqu
#soccer #womensoccer

[FoundMyFitness Clips @fmfclips]

The next 10 years may be the most critical time in human history not to die

AI is accelerating medicine at an exponential rate

A decade ago, staying healthy might have bought you an extra 2 or 3 years

But now, it could mean living until today’s fatal diseases become treatable and aging itself becomes reversible

Longevity escape velocity is indeed on the horizon

[Exertweet @exertweet]

2 Years of Therapy in 2 Minutes https://t.co/PXqgzZp1gu via @YouTube

[Unity Health Toronto @UnityHealthTO]

Some of the biggest health risks from wildfire smoke are the ones you can’t see. Experts say checking the Air Quality Health Index should be part of your daily routine, just like checking the weather. Read more: https://t.co/iEP8QtJTVv

@SammyG_MD

[Unity Health Toronto @UnityHealthTO]

Unity Health & @TADHospital are testing ASIST-TBI, an AI tool that predicts when traumatic brain injury patients need neurosurgery. @TADHospital is the 1st of 18 Ont. hospitals in a study validating the tool w/ the aim of using it across the province: https://t.co/onndWlZAjf

[Exertweet @exertweet]

bananas

[Dr. Rhonda Patrick @foundmyfitness]

I don't add bananas to my smoothies.

Why?

Not because bananas are bad (I love bananas). They contain polyphenol oxidase, an enzyme that can break down polyphenols. And studies suggest that when you add banana to a blueberry smoothie, you may absorb fewer of the beneficial polyphenols from the berries!

So instead, I use avocado. It gives the smoothie the same creamy texture with the bonus of monounsaturated fat in avocado, which can increase absorption of carotenoids like lutein and zeaxanthin from kale - nutrients important for eye and brain health.

I talked about this recently on my appearance on The Mel Robbins Podcast.

[Exertweet @exertweet]

How the Way You Look at Someone Changes Who They Become | David Brooks https://t.co/kY5f2x7cmC via @YouTube

[Exertweet @exertweet]

The Insulin Doctor: Eat This to Manipulate Insulin & Lose Weight Effortl... https://t.co/gvcurM5ASC via @YouTube #bioenergetics
#insulin

[Exertweet @exertweet]

Feeling Lost Start Here | Mel Robbins #shorts https://t.co/0lSojXlkik via @YouTube

[Exertweet @exertweet]

What is emotional intelligence? | Mel Robbins #Shorts https://t.co/9F3DwtVZcK via @YouTube

[Exertweet @exertweet]

3 EXERCISES TO FIX SCIATICA PAIN FAST! https://t.co/n9GPcr21jc via @YouTube

[Mark Kaplan @markkaplan20]

I walked into my doctor’s office every year for 20 years.

Every year he checked my fasting glucose. Every year it came back normal. 88. 90. 91. 92.

Every year he said the same thing: “Everything looks great.”

I had a heart attack at 52 on the tennis court.

Here is what I learnt:

What he never checked was what my glucose was doing after I ate.

I didn’t know that I was spiking to 160 or 170 after meals. I didn’t know my genetics were wired to delay my insulin response just long enough for glucose to flood my arteries before it came back down.

By the time I got to my next morning blood draw, everything had returned to normal. The spike was invisible.

But the damage wasn’t.

Every spike generates reactive oxygen species inside the cells lining your arteries. Every spike destroys nitric oxide. Every spike triggers inflammation and pulls immune cells into the artery wall.

Do that 3 to 5 times a day for 20 years and you’ve hit your arteries with 30,000 glucose spikes. All while your fasting glucose said you were fine.

The Whitehall Study followed 17,869 people for 33 years and found a direct linear relationship between post-meal glucose and coronary heart disease death. Not fasting glucose. Post-meal glucose.

The Funagata Study confirmed it: impaired glucose tolerance predicted cardiovascular death. Impaired fasting glucose did not.

I wish someone had put a CGM on me at 35. Two weeks would have shown me what 20 years of annual physicals never did.

If you’ve never worn one, try it. You don’t need a diagnosis. You don’t need a prescription. Wear it for 14 days. Eat your normal diet. Watch what actually happens after you eat.

The truth is in the data your doctor never collects.

[Mark Kaplan @markkaplan20]

If you eat low carb and you wake up at 3am wired, heart racing, mind spinning, this post is going to explain exactly why.

It is not anxiety. It is not insomnia. It is your liver.

Here is what happens.

When you eat very low carbohydrate, your liver stores less glycogen. Glycogen is the stored glucose your body draws from overnight to keep your brain fueled while you sleep.

Around 2 to 4am, cortisol begins its natural rise. This is normal. It is your body’s alarm clock, preparing you to wake up.

But if your liver glycogen is depleted, the cortisol rise triggers a panic response. Your liver has no stored glucose to release. So it starts manufacturing glucose from scratch. This is called gluconeogenesis. It converts protein and other substrates into glucose on demand.

Your blood sugar spikes. Cortisol surges. Adrenaline follows. You wake up. Heart pounding. Wide awake. Wired but exhausted. And you cannot get back to sleep no matter what you do.

This is not a failure of low carb. It is your body’s survival system working exactly as designed. Your liver is protecting your brain.
The fix is simple.

A small amount of carbohydrate with your evening meal. Not a bowl of pasta. A sweet potato. Some berries. A small portion of rice. Enough to keep liver glycogen topped up overnight. Not enough to spike insulin.

You do not need to leave low carb. You need to give your liver enough fuel to get through the night without triggering the emergency system.

I see this constantly in strict carnivore and keto communities. People who have optimized everything during the day and cannot figure out why their sleep is falling apart. This is almost always why.

One change. Carbs at dinner. Try it for a week. Track your sleep. The 3am wake-ups will tell you if this was the problem.

Your body is not broken. It is talking to you. Start listening.

[Exertweet @exertweet]

Scientists Found A New Way to Boost Metabolism (2026 Science) https://t.co/JQ2K1tOsgG via @YouTube

[Sama Hoole @SamaHoole]

Cholesterol is the molecule they told you to fear and drive as low as it will go. Look at the job list of the thing you are starving.

Cholesterol is the raw material your body builds:

- Testosterone
- Oestrogen and progesterone
- Cortisol, your stress hormone
- Aldosterone, which manages your blood pressure
- Vitamin D, made when sunlight strikes the cholesterol in your skin
- Bile acids, without which you cannot digest fat at all
- The membrane of every single cell you own
- The myelin sheathing every nerve, including the ones doing your thinking

Every sex hormone. Every steroid hormone. Your whole ability to digest fat and insulate a nerve. All of it built from the substance an industry spent fifty years teaching you to slash toward zero.

We declared war on cholesterol in the name of the heart, and half the men on the drugs to crush it quietly wonder where their testosterone and their memory went.

You are not made of oat bran. You are, in large part, made of this.

Stop trying to hit zero on the molecule you are built from.