Rob - Fit For Life - Stronger Every Decade

Look at what everyone else does and do the opposite:

- Eat well
- Lift weights
- Ignore the news
- Be constantly improving

This is the key to a happy life.

If you want to make 2023 you best year, I'm taking signups for a 60 day program beginning in January.

Discounts if you get in now!

See more details here:

https://t.co/QmOHQCCbcP

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

Rob - Nothing Barred Fitness

10 habits you must adopt to live a long and healthy life. https://t.co/E2fMy8R8pT

1. Avoid ultra-processed foods.

Ultra-processed foods are addictive, have low nutritional value and are easy to overeat - resulting in high calorie consumption and weight gain.

Excess bodyfat leads to lower quality of life and reduced life expectance.

2. Do what makes you happy.

Scientific studies have found links between  life satisfaction, absence of negative emotions, optimism, and positive emotions and living longer.

https://t.co/BPGSxB3XbH

It's therefore vital that you seek happiness, avoid stress, cut negative people out of your life, change situations that you're not happy with and make time for the things you enjoy.

You'll probably live longer as a result and you'll enjoy life more.

3. Sleep 7-9 hours per night.

Sleep is crucial for regulating cell function and helping your body heal.

Sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death.

Not getting enough sleep is linked to heart disease, inflammation and obesity.

But sleeping too much is linked with lower life expectancy as it is usually linked with undiagnosed health conditions, depression and low physical activity.

Between 7-9 hours per night is the sweet spot.

4. Partake in regular cardiovascular training.

A higher cardiorespiratory fitness level is linked with longer life expectancy.

Improving yours will likely extend your life.

https://t.co/Ht2XIXXqV7

5. Partake in regular resistance training.

Sarcopenia (the age related loss of muscle mass) will rob you of your life quality.

Resistance training is your first defence against it.

Building muscle also improves your insulin sensitivity and raises your BMR, both of which make it easier to maintain a healthy body fat %.

Muscle = health.

6. Avoid overeating.

Multiple different studies of human populations with longer lifespan find links to a lower calorie intake.

Here's one example:

https://t.co/xBFLe8fwBK

This is perhaps unsurprising, as waist:hip ratio, BMI and bodyfat percentage are also predictors of health... as are certain blood markers that usually change with increased body fat percentage.

7. Avoid alcohol.

Heavy alchohol consumption is linked to liver, heart and pancreatic disease.

Alcohol consumption also has the potential to destroy your life from a social perspective.

8. Don't smoke.

Smoking is strongly linked with disease and early death. It is linked with 80-90% of lung cancer deaths.

Smokers are 3 times more likely to suffer a premature death and it's estimated smoking takes 10 years off of your life.

9. Drink coffee.

Coffee is linked to a lower risk of type 2 diabetes, heart disease, cancer, Alzheimer’s and Parkinson’s.

This is thanks to the phytochemicals it contains - and they're present in caffeinated, decaf, brewed or instant coffee.

10. Eat protein.

Protein is vital for your body's function and upkeep.

Eating more of it will fight against sarcopenia (age related muscle mass loss) which will reduce your quality of life as you age.

The distribution of protein across the day matters, not just the total amount of it.

Studies find that older adults who eat  protein at every meal retain more muscle and quality of life than those who with the same intake, skewed towards an evening meal.

https://t.co/haasiHq0y3

10 habits for a long & healthy life:

1. Avoid ultra-processed foods.
2. Do what makes you happy.
3. Sleep 7-9 hours per night.
4. Cardiovascular training.
5. Resistance training.
6. Avoid overeating.
7. Avoid alcohol.
8. Don't smoke.
9. Drink coffee.
10. Eat protein.

If you enjoyed this thread, please retweet the first tweet below:

Follow me @Rob_NBF for more threads like this.

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P.S. I'm launching a new program in January for dads who want to take charge of their health in 60 days.

Sign-ups are open now, and discounted in November.

More info here:

https://t.co/QmOHQCCbcP

Are you following me on Instagram?

I'm creating more content like this over there:

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Was $20, free for next 24 hours!

- Home workout guide
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- Arranged into sample home workout programs for you.

Do this:

1. Follow
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3. Comment "done"

Just in case Twitter isn't around forever...

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How a suspected stroke led to me discovering the amazing benefits of magnesium.

Short story...

You might struggle to believe this, but a year ago I was rushed to hospital under the suspicion I was having a stroke.

It was one of the most terrifying and surreal experiences of my life.

I was out Christmas shopping with my family.

Just as we were leaving to go back to the car, I started to feel a tingling in one of my hands as I was pushing the pushchair (my daughter was 11 months at the time).

It felt like pins and needles, which I thought was strange, because there was no reason for it to suddenly start happening.

The sensation started to travel up my arm, then up to my face.

I didn't say anything to my wife at this point, but I was mildly concerned.

By the time we got back to the car I couldn't walk properly. 

One of my legs just didn't want to cooperate with the messages it was getting from my brain.

I still remember looking at my wife as I sat in the driver's seat, and the concern on her face looking at me....

I couldn't get my words out, and one side of my face had dropped.

I was shocked when I looked in the rear view mirror and saw that the right side of my face was drooping, with that side of my mouth significantly lower than the other.

In the UK, there's been a strong push for awareness about stroke symptoms, so I knew I had to act. https://t.co/J17RxEnKi3

I still remember stumbling out of that car park, dialling 999, and explaining to the operator that I needed an ambulance because I thought I was having a stroke (whilst scarcely being able to believe that this could be happening to me at 32, and in decent shape).

The weird thing was, within 45 minutes I had totally returned to normal.

My speech was back to normal, my thoughts were ordered again, my face had returned to normal and I had full control of my body.

The paramedics and the doctors at the hospital said that it could have been something called a "transient ischaemic attack", or TIA, also known as a "mini-stroke".

I researched this on my phone and still found it hard to accept that this could be happening to me:

"A TIA is a warning sign that you may be at risk of having a full stroke in the near future"

I thought strokes only happened to older people who lived unhealthy lifestyles.

I had a CT scan, an MRI scan, and was discharged with aspirin with follow up scans to come.

During the next 6 days I would call an ambulance out twice more.

3 nights later I woke up with an impending feeling of doom.

I had no idea what was happening to me, I just had a strong feeling that I was going to die.

In my panicked state I thought I was having the larger attack that the TIA had been warning of...

The paramedic took my vitals and tried to reassure me that I wasn't having a stroke, I was having a panic attack and I needed to relax and get some rest.

I felt like if I went to sleep, I wouldn't wake up.

I was struggling to think or speak straight & I threw up several times.

3 nights later I had another TIA (or so I thought).

Exactly the same symptoms as the first time.

Tingling and numbness starting in one hand, travelling up the arm to the face, face drooping, one leg going numb, jumbled thoughts and garbled speech...

Rang 999 again (in case this time it was "the stroke"), same thing as last time. All stopped and back to normal within an hour.

I went to the hospital and it was around this time that I discovered something called a "hemiplegic migraine". https://t.co/lZbcVXOy14

These symptoms matched mine exactly.

Looking back, I realised I'd overlooked some of the other symptoms.

Before the first one I'd been seeing zig zag lines & the Christmas lights had looked strange to me.

Plus, I had vomiting in the days following (which I put down to panic)

What's more, there is something called familial hemiplegic migraine - and it turns out that my older brother and sister have also suffered with this (which I never knew!)

Here are some potential causes/triggers:

"Triggers that can cause an episode of hemiplegic migraine include certain foods, certain odors, bright light, too little or too much sleep, physical exertion, stress, or minor head trauma."

I can check off most of those.

Before each episode I'd eaten crappy food (apparently migraine causes food cravings!)

Sleep was dreadful (2 kids under 3) and the bright lights in the shopping centre (plus filming videos in my garage the night before) may have played a part.

This made much more sense to me, and my follow up MRI scans were all clear.

I started researching what I could do to prevent this happening again.

I came across magnesium.

I'd obviously heard of it before, being in the health and fitness space - it is spoken about alot. But I'd never tried it out.

Now I had a reason.

Magnesium has a TON of reported benefits, but the one that stuck out to me was "may prevent migraine".

It was worth a shot.

I ordered some off of Amazon (this is the one if you're interested)

I've been taking it for a year and not had another episode since. I've also experienced greatly improved sleep, no more "restless legs" and improved hair growth!

https://t.co/tPQNtRzUks

Read this thread for more about the benefits of magnesium supplementation:

https://t.co/uz2BO8oI6G

Important point:

DO NOT dismiss stroke symptoms. It's more likely that you actually are having a stroke, so if you experience any of the symptoms I described, get help straight away.

"The way we live has a big impact on our risk of stroke. 

Things such as smoking, drinking too much alcohol, being overweight and eating unhealthy foods can damage your blood vessels, increase your blood pressure and make your blood more likely to clot."

https://t.co/JRjGsW0dYg

That's the end of this thread.

If you learned something new, please retweet the first tweet below:

Follow me @Rob_NBF for more threads about health and fitness.

https://t.co/pqTHu1KAPx

P.S.

If you're serious about taking charge of your health, check out the Black Friday offers on all of my programs below:

https://t.co/Ulk8ElKZr6

5 reasons you should eat red meat and why you shouldn't believe past research linking it to cancer, heart disease, stroke and type 2 diabetes👇 https://t.co/4oaVXA19T9

Health scientists at the University of Washington have analysed decades of research on red meat consumption and the links to various health outcomes.

This has called into question the links made between red meat consumption to cancer, type 2 diabetes, heart disease & stroke.

The new study says that past research was based on weak evidence and there appears to be no link between eating red meat and health problems like cancer, heart disease, and even stroke.

You can read it here:

https://t.co/372l6gX1yF

Here's the summary:

"We found weak evidence of association between unprocessed red meat consumption & colorectal cancer, breast cancer, type 2 diabetes & ischemic heart disease. We found no evidence of association between unprocessed red meat & ischemic or hemorrhagic stroke"

This new research basically dispels any concerns about eating red meat.

According to the researchers at the University of Washington’s Institute for Health Metrics and Evaluation, hundreds of “lazy” studies have been published with sloppy methods that are full of inconsistencies

5 reasons to eat red meat:

1. Great source of protein.
2. Calorie sparse food that is satiating.
3. Great source of iron.
4. Great source of vitamin B12
5. Contains a wide range of other vitamins and minerals.

1. Great source of protein.

Protein is used for a range of functions in the body, including providing structure to cells, skin and hair growth, in hormones and DNA, and in building new muscle tissue.

Muscle is being lost all the time and protein must be present to replace it.

If there is not enough protein present, sarcopenia will take place over time as you age, meaning you'll lose significant muscle mass leading to poor health outcomes, lower quality of life and reduced life expectancy.

2. Red meat is calorie sparse and satiating.

Leaner cuts of red meat are a very satiating food option that will help you to maintain a feeling of fullness without eating as many calories.

This makes red meat great for supporting a fat loss diet.

3. Great source of iron.

Avoiding meat makes it hard to get enough iron in your diet.

If you have an iron deficiency you may suffer from anaemia, tiredness, shortness of breath, pale skin & heart palpitations.

100g of 95% lean beef contains 27% of your daily iron requirement.

4. Great source of vitamin B12

Vitamin B12 is an important nutrient that is needed to form red blood cells and DNA and is also involved in brain and nerve function.

Vegan diets usually miss this key nutrient.

5. Contains a wide range of other vitamins and minerals.

Red meats are highly nutritious foods. Here's an example of the micronutrients that can be found in beef. https://t.co/hhSSz8JbFQ

That's the end of this thread.

Share with other people who are scared to eat red meat by retweeting the first tweet below!

https://t.co/nD7dXKesAO

P.S. Red meat, eggs & other foods you're "not supposed to eat" are great fat loss foods.

I'm running a new fat loss program for dads, starting January 2nd.

If you want to join and get the "Black Friday" deal, check out the link below:

https://t.co/1oLwkAL3T0

In fact, all of my products and programs are at least 50% off during Black Friday, check them out here:

https://t.co/ffu9CfH8kG

My training didn't get me these results, my diet did.

Read this thread to learn in 5 minutes how I dropped 34 lbs of fat 👇 https://t.co/ck7EhFaMEw

Let me caveat this up front by saying that I have trained for years to build muscle.

I have the same amount of muscle in both pictures, I just lost the fat covering it. 

The only thing you need for fat loss is a calorie deficit.

The easiest way to do this is through diet.

You need to take in less energy than you expend and you need to remain consistent until you've lost the desired amount of fat.

Everyone has different energy requirements. Get an idea of yours here and see how much you should be eating.

https://t.co/0lqfQk9zmy

It's important to remember that maco calculators just give you an estimate.

Start eating the suggested macros by tracking foods (accurately with digital scales as much as possible) and watch what happens...

You shouldn't target losing more than 1% of your weight per week.

Keep an eye on your weight, take several readings per week and compare the average of each week.

If you're losing more than 1%/week, eat more. If losing less than 0.5% per week eat less (or move more).

Don't just focus on calories. Make sure you hit your macros too - especially protein.

You must keep your protein intake up, and ideally split it across the day into 4 roughly equal servings.

This will help you to keep muscle as you lose fat.

You can eat whatever you want that fits your macros BUT there are some caveats:

1. There is more to nutrition than macros and calories. Micronutrients matter too if you care about your health & performance.

2. Some foods are a lot more filling than others for the same calories. Eat lots of these!

3. Some foods fill you a lot less than others for the same calories. Eat these less often (treat & highly processed foods).

4. Improving your body compisition will improve your health, but you need a nuritious diet for optimal health.

You can still eat chocolate cake or ice cream if you want and it fits in your numbers for the day.

BUT 80-90% of the time you need to be eating nutritious whole foods.

Be sensible. Keep to a maximum of 20% highly processed & treat foods.

Don't drink 10 scoops of whey protein per day then fill the rest of your calories with junk.

Micros don't DIRECTLY impact body composition, but indirectly they will....

If your diet is always full of crap, your training and recovery are going to suffer, your sleep is going to suffer, your immune system won't be strong and your body won't be able to effectively carry out the processes the build/retain muscle etc.

Burning more calories will help too, but don't try to drive fat loss with your workouts.

Your workouts should be short and intense - just enough stimulus to maintain muscle.

You need to avoid fatigue so you can effectively recover.

If you want to speed up your results, get out and move more.

Start tracking your steps. See what your baseline is and aim to add 50% to it.

If you can do more, then do that.

You'll also see when you're getting lazy due to the low calories and you can consciously mitigate it.

And remember, you can't spot reduce fat so there's no point doing exercises to target specific areas.

Look at the difference in my face (I didn't do any face exercises!)
 
Your diet will do the work. Just give it time. https://t.co/sXCcFWZluy

The main thing with all of this is consistency and adopting a longer term view.

Remember that everything is about the AVERAGE, not isolated days.

One thing that can help is to think about having weekly calorie limits rather than daily.

Don't give up because of one bad day.

If you need help and a plan to FINALLY lose fat easily, then jump on this Black Friday offer before it's gone:

https://t.co/zoxxKYgftf

If you liked this thread or learned something new, please give the first tweet below a retweet to help someone else!

Follow me @Rob_NBF for more!

https://t.co/6OoqI3qQDX

P.S. I’m looking for some more dads who want to join my ridiculously effective 60 day program!

See all the details here:

https://t.co/zoxxKYgftf

If you sleep less than 7 hours per night, you need to read this thread.

7 serious health problems you're at greater risk of if you sleep less than 7 hours:

1. Heart disease
2. Heart attack
3. Heart failure
4. Irregular heartbeat
5. High blood pressure
6. Stroke
7. Diabetes

Want to avoid these? Read on👇

The effects of sleep deprivation on your health are serious.

Chronic short sleep increases your risk of earlier death by 12%.

It's estimated that 90% of people with insomnia also have another health condition.

If you want to prolong your life, you NEED to get enough sleep.

Sleeping less than 7 hours increases your risk of disease & death, but it also has these 6 unwanted impacts:

1. It makes you fatter
2. It kills your sex drive
3. It makes you stupider
4. It makes you forgetful
5. It makes you look older
6. It makes you depressed

Here's how👇

1. Sleep Deprivation Makes You Fatter

Lack of sleep is related to an increase in hunger and appetite due to the impact on hormones regulating these feelings.

Studies find sleeping less than 6 hours increases risk of obesity vs. sleeping 7-9 hours.

https://t.co/N1uUyuw5uN

Not only does sleep loss increase appetite, it also increases cravings for high-fat, high-carb foods.

This study found that sleep deprivation increased desire for high calorie foods:

https://t.co/HBo3a5UcrX

2. Lack of Sleep Kills Sex Drive

Sleep-deprived men and women have lower libido and less interest in sex according to sleep specialists.

A 1-hour increase in sleep length results in a 14% increase in odds of sexual activity with a partner the next day:

https://t.co/S7bMw9QVgo

A sleep factor affecting men's sexual health is sleep apnea.

This is a respiratory problem that interrupts sleep - and it is linked to low testosterone levels.

Around 50% of men who suffer from severe sleep apnea also have abnormally low testosterone.

https://t.co/KuFwRzxIg0

3. Lack of Sleep Makes You Stupider

Sleep has a significant impact on your ability to think and learn.

If you don't get enough sleep, you're impairing these important cognitive processed.

7 ways lack of sleep makes you stupider:

1. Impairs attention
2. Impairs learning
3. Hinders memory
4. Impairs reasoning
5. Reduces alertness
6. Impairs concentration
7. Reduces problem solving ability

Want to avoid these? Read on 👇

4. Lack of Sleep Makes You More Forgetful

Proper sleep involves moving through different sleep cycles or stages.

These play a role in “consolidating” memories in the mind.

When sleep deprived your ability to remember things you have learned & experienced will be compromised.

Brain events called “sharp wave ripples” are responsible for consolidating memory & transferring information to the neocortex, where long-term memories are stored.

Sharp wave ripples occur mostly during the deepest levels of sleep.

5. Lack of Sleep Makes You Look Older

Chronic sleep loss leads to unhealthier skin, appearance of fine lines & dark eye patches.

Sleep loss leads to increases in the stress hormone cortisol.

Excessive cortisol can break down skin collagen which helps to keep skin smooth.

Sleep loss also causes the body to release too little human growth hormone.

It is part of normal tissue repair, patching the wear and tear of the day.

HGH is released during deep sleep. If you're not getting enough, you won't look your best.

6. Lack of Sleep Causes Depression

People with insomnia are 5 times more likely to develop depression.

Insomnia and depression is a vicious cycle.

Sleep loss makes depression worse, and depression can make it harder to get to sleep.

https://t.co/ZKE7GKaN65

7 Things You Can Do to Sleep Better TONIGHT!

1. Get blackout blinds
2. Phone in another room
3. Supplement with magnesium
4. Sleep in a colder room (65º F)
5. No screens within 1 hour of bed
6. Read fiction before going to sleep
7. Eat dinner earlier, at least 4 hours before bed

1. Blackout blinds keep your room dark. Too much light in your room will interfere with your sleep.

Also turn off any devices, night lights or standby lights.

2. Put your phone in another room. You don't need notifications going off and lighting up the screen.

3. Supplementing magnesium can enhance sleep quality drastically. Use glycinate, citrate, taurate or a mixture of the 3 for maximal absorption.

4. Sleeping in a colder room is preferable as it matches your environment to body temperature, which drops when you fall asleep.

5. Devices and their screens emit blue light which simulates the sun, stimulating your brain and sending signals that it's time to be awake. At the very least use a blue light filter.

6. Read fiction before you sleep. This is a stress reducer and helps you relax.

7. Eat dinner earlier, at least 4 hours before bed. This allows the stomach to properly digest food. Increased insulin levels (which happens shortly after eating) may also signal wakefulness to the body.

Also, stop water intake before bed to prevent waking up for the toilet.

Bonus tip: No caffeine in the afternoon.

Caffeine has a half life of 6 hours. That means half of it is still in your system after 6 hours. 6 hours later, half that is still in your system.

If you're drinking it in the afternoon, stop!

When I became a dad, sleep was seriously impacted.

I had to come up with a completely new plan to keep getting results.

I turned that plan into a program that you can grab here (Black Friday Deal 74% off!):

https://t.co/mt2f8vlNPt

If you enjoyed this thread or learned something new, please click the link below to jump back to the first tweet and retweet it so others can benefit!

Follow me @Rob_NBF for more threads about fitness and health!

https://t.co/iOQDlSVLAk

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)

https://t.co/LqkD5DQdtu

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