The top 9 things you should do to lower your risk of early death👇

1. Lose visceral fat. https://t.co/hF46TjTp5t

Visceral fat is belly fat deep within your abdominal cavity surrounding important organs.

It's more dangerous to your health than subcutaneous fat, which is fat just below your skin.

This thread on visceral fat will tell you more:
https://t.co/9y3YdFgsal

2. Get health checks.

You should be getting your prostate checked, having colonoscopies, skin checks, blood tests, checking your testicles...

No one really wants to have to do this...

But early detection is key to the best outcome.

Do it before symptoms appear.

3. Exercise.

You should be walking, resistance training and improving your cardiorespiratory fitness.

All three are linked to longer life and improved quality of life.

If you can't find time to strength train, check this thread:
https://t.co/nV48PT5TqM

4. Avoid ultra processed foods.

Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats.

They are generally devoid of nutrient, bad for your health and easy to overeat & gain fat.

5. Get more sleep.

Lack of sleep is linked to high blood pressure, diabetes, heart attack, stroke, obesity, depression, reduced immune function, lower sex drive and earlier death.

This thread will help you get more sleep:
https://t.co/iOQDlSWjpS

6. Break unhealthy habits.

- Smoking
- Excessive alcohol consumption
- Recreational drug use
- Being sedentary all day

All of these are strongly linked to earlier death.

7. Improve blood health markers.

Even if you appear healthy, these markers (& blood pressure) can indicate potential problems & tell you where you need to focus your attention.

Proactively check:

- Sugars/HbA1c
- Lipids
- CRP
- FBC
- CMP
- TSH
- Vit D
- O3&6
- Testosterone

8. Reduce Stress

Living a high stress lifestyle correlates significantly with many health problems and earlier death.

Fix/remove what you can.

No job or person HAS to remain part of your life.

9. Use supplements

Many vitamins/minerals are hard to get the required amounts of from food alone.

Vitamin D, Magnesium and Omega 3 are examples of these.

Eat a diet with lots of single ingredient, nutrient dense foods.

Supplement to fill in gaps in your diet.

10. Maintain muscle mass

Muscle loss happens as you age and will rob you of your quality of life in your later years and make earlier death more likely.

Being active, building more muscle and using the muscle you have will mitigate against this.

EVERYONE should be resistance training if they take their health seriously.

Short on time? Try my minimum effective dose plan that I used to keep up my training when my kids were young and I was busy with work.

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Like this thread? Find it useful? Retweet the first tweet so others can benefit!

Follow me @Rob_NBF for more threads like this.
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