Jeff Ramey

[Kristie Leong M.D. @DrKristieLeong]

Most people think you need 45–60 minutes in the gym to get results.

A 2025 study just showed that 5 minutes a day of basic bodyweight moves for only 4 weeks was enough to improve both fitness and mental health in inactive adults.

The exact routine (all eccentric/slow-lowering focused):

• Chair squats
• Wall push-ups
• Chair reclines
• Heel drops

Results after 4 weeks:

• Push-up endurance ↑ 66%
• Sit-up endurance ↑ 51%
• Overall strength ↑ 13%
• Mental vitality ↑ 20%

You don’t need a perfect plan.

You need a daily pulse of effort.

Start with these four moves for 5 minutes today. Consistency beats complexity every single time.

Which of these four would you actually do tomorrow morning?

Reference:

Eur J Appl Physiol (2025). https://t.co/THUL9qGdjD

#FunctionalFitness

[Jeff Ramey @jeffsramey]

@BehizyTweets It could be from having their legs locked. I saw it in the Military during formation.

[Jeff Ramey @jeffsramey]

@IvankaTrump Oss!!!

[Kristie Leong M.D. @DrKristieLeong]

Time may leave its marks, but it’s your passion that defines your journey. Every year adds to your story, but it’s the curiosity to explore, the hunger to learn, and the courage to embrace life’s adventure that truly shapes who you become. Keep the fire alive—your best chapters are yet to be written.

[Jeff Ramey @jeffsramey]

@DrKristieLeong Thank you for sharing your passion through writing, insight and education. Keep on keeping on

[Kristie Leong M.D. @DrKristieLeong]

#Exercise helps almost every aspect of aging. It lowers the risk of age-related #health problems, reduces the risk of depression & cognitive decline, and helps us stay functional. #fitness #healthylifestyle

[Kristie Leong M.D. @DrKristieLeong]

Don’t rush push-ups. Slowing down as you lower yourself during a push-up is a great way to ensure your upper-body and core muscles work harder and it will help improve your form. #exercise #fitness

[Kristie Leong M.D. @DrKristieLeong]

Chia seeds are an excellent source of dietary fiber, protein, healthy fats, and micronutrients. They provide up to 42% of the daily recommended fiber intake and contain hearty doses of phosphorus, magnesium, calcium, and omega-3 fatty acids.

[Jeff Ramey @jeffsramey]

@DrKristieLeong Bertie County in North Carolina (Bertie County Peanuts Company) has some of the best tasting peanuts and varieties of flavors to choose from. I enjoy the ghost pepper and Virginia styles/flavors among many.

[Kristie Leong M.D. @DrKristieLeong]

Eating peanuts is just as effective for lowering #heartdisease risk as eating other nuts. Since peanuts cost less than premium tree nuts, you can enjoy their benefits even on a budget. #healthyeating #healthyfood

[Jeff Ramey @jeffsramey]

@DrKristieLeong When I looked into this food safety issue I saw information that shared the the alternatives to BPA which are versions BPF and BPS have been found to be worse materials (for leeching chemicals etc.) than the BPA that was outed as dangerous to begin with. Thank you for all you do

[Kristie Leong M.D. @DrKristieLeong]

Rethink how you store food! Research shows plastic containers release a slew of unwanted chemicals into your food. Some of these disrupt hormones. Make the switch to eco-friendly options and safeguard your health. Your body (and the planet) will thank you!

#plastic
#health

[Kristie Leong M.D. @DrKristieLeong]

Make it easier to #eathealthy. Don't just think about the meal you'll be eating - think beyond. Make extra vegetables, quinoa, or legumes when preparing meals, so you have them on hand to use in healthy dishes later in the week.

#healthyeating
#nutrition

[Kristie Leong M.D. @DrKristieLeong]

Did you know #pistachios contain more than 10X the amount of #lutein as other #nuts? Lutein acts as a natural sunscreen for the eyes by filtering out some of the impact of the sun's rays.

[Kristie Leong M.D. @DrKristieLeong]

No pill can do for the human body what exercise does. If there was, it would cost a fortune. Exercise is one of the best investments you can make for your #health. No gym required. A park, a trail, or even the side walk in front of your house can be your gym. #fitness #exercise

[The Vigilant Fox 🦊 @VigilantFox]

If you only have 3 minutes to watch Tucker Carlson’s show today, this is the 3 minutes you need to see.

The pharma treadmill is making everyone sick, and you won’t believe how bad it is until you see these stats:

• Autism rates in kids are 1 in 36 nationally, compared to 1 in 1500 in the not-so-distant past.

• In California, it's even worse: Autism rates are 1 in 22.

• 74% of American adults are overweight or obese.

• Close to 50% of children are overweight or obese.

• 50% of American adults have prediabetes or type 2 diabetes.

• 30% of teens now have prediabetes.

• Infertility is increasing by 1% per year.

• Sperm counts are decreasing by 1% per year since the 1970s.

• Young adult cancers are up 79%.

What's causing all this? It's simple: “Our TOXIC food system and our TOXIC environment.”

@CaseyMeansMD explains:

“The thing that people need to understand is that all of these conditions are caused or driven by the exact same thing, which is metabolic dysfunction. This core foundational issue of how our bodies on the cellular level function, which is driven by our toxic food system and our toxic environment.

“These subtle, insidious forces that are creating slow progressive illness, starting now in fetal life, that allow patients to be profitable and on the pharma treadmill for their entire lives. They make us sick, but they don't kill us. And then we are drugged for life.”

[Kristie Leong M.D. @DrKristieLeong]

When it comes to berries, think frozen! They're just as nutritious (if not more) since they're harvested at the peak of their nutrition and freezing prevents nutrient loss. Plus, you don't have to worry about eating them in 2 days to keep them from going bad.

#healthyeating

[Kristie Leong M.D. @DrKristieLeong]

You need #magnesium to convert #vitaminD to its active form. Low magnesium has been linked w/ low blood levels of #calcium & resistance to the #health benefits of vitamin D.
Pumpkin seeds are high in magnesium, providing 40% of the daily value in a 1-ounce serving

[Kristie Leong M.D. @DrKristieLeong]

Did you know muscle mass is a better predictor of longevity and lower mortality than BMI or body weight? Plus, muscle mass enhances healthspan, the years you spend fully functional. Quality of life matters too! #fitness #fitnessmotivation #strengthtraining

[Kristie Leong M.D. @DrKristieLeong]

A study published in Journal of Alzheimer’s Disease showed #cinnamon contains compounds that may reduce formation of beta-amyloid in the brain. Beta-amyloid are misfolded proteins linked w/ cognitive impairment https://t.co/90TFu5FByX