The top 10 habits that will add decades to your life

(backed by science) https://t.co/Z3bJgvM4UT

1️⃣ Ditch Ultra-Processed Foods

- They're addictive & lack nutrition.
- Overeating them = weight gain & ⬇ life quality.
- Extra weight = ⬇ life expectancy.

2️⃣ Chase Happiness Every Day

- It's scientifically proven: happier people live longer!
- Cut out negativity & embrace what you love.
https://t.co/BPGSxB3XbH

3️⃣ Master Your Sleep

- Aim for 7-9 hours.
- Less sleep = risk of early death & diseases.
- Too much can also be a sign of health issues.

4️⃣ Get Your Heart Pumping!

- Cardio fitness = ⬆ life expectancy.
https://t.co/Ht2XIXXqV7

5️⃣ Lift, and Defy Aging

- Fight off age-related muscle loss (Sarcopenia).
- Muscle boosts health & metabolism.

6️⃣ Eat Mindfully

- Populations with longer lifespans eat less.
- Your waist, BMI, & body fat tell health tales.
https://t.co/xBFLe8fwBK

7️⃣ Limit Alcohol

- Heavy drinking = risk of multiple diseases.
- Plus, it can ruin your social life.

8️⃣ Say NO to Smoking

- Major culprit in early deaths.
- Linked with 80-90% of lung cancer fatalities.

9️⃣ Embrace Coffee

-Coffee is packed with health-boosting phytochemicals.
- Good for heart, brain & more.
https://t.co/PduQpQ62VC

🔟 Prioritise Protein

- It's not just about the amount, but when you consume it.
- Fight muscle loss & maintain vitality as you age.
https://t.co/haasiHq0y3

To recap:

1️⃣ Avoid processed foods.
2️⃣ Seek happiness.
3️⃣ Sleep right.
4️⃣ Cardio is key.
5️⃣ Lift weights.
6️⃣ Don't overeat.
7️⃣ Limit alcohol.
8️⃣ Never smoke.
9️⃣ Enjoy coffee.
🔟 Prioritise protein.

Lifting weights will not only add years to your life, it will also improve the quality of those years.

Many people struggle to find time.

So I came up with this program so you can get maximum results on a tight schedule, with just 20 minute workouts:

https://t.co/jAlDkEfE9B

If you found this thread useful, hit RT on the first tweet below

Follow me @Rob_NBF for more threads like this. https://t.co/zyoJhhfIXb

Dad to 2 with 1 on the way. I help dads overhaul their workout mindset to get them to Superhero Dad status with less than 60 mins/week.

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