You know how everyone argues about the “best” way to make coffee? Turns out, it actually matters, a lot. Not just for taste, but for your health.

Here’s what nobody tells you: the way you brew your coffee can seriously change how it affects your body. If you love French press, espresso, or boiled coffee, you’re letting oily stuff called diterpenes slide right into your cup. These sneaky compounds can push your bad cholesterol (LDL) way up, sometimes by 30 points in just a few weeks! That’s a big deal for your heart.

But here’s the plot twist: filter your coffee (like with a classic drip machine or pour-over), and those troublemakers get trapped before they reach your mug. You still get all the good stuff, like powerful antioxidants (polyphenols) that fight inflammation and protect your brain, but without the cholesterol spike.

The science is really cool. People who drink filtered coffee live longer on average and have a 20% lower risk of dying from heart problems. Unfiltered coffee? Not so much. And get this: filtered coffee drinkers can have up to a 50% lower risk of dementia. But if you’re pounding eight cups of boiled coffee a day, your dementia risk could actually double.

Espresso fans, don’t panic. Even though it’s unfiltered, moderate espresso drinking (two or three shots a day) seems to do more good than harm, probably because it’s loaded with antioxidants like those powerful polyphenols. Instant coffee lovers, you’re winning too, same heart and brain benefits as filtered coffee.

One quick tip: If your coffee maker runs hot water through plastic, you could be getting a side of microplastics with your brew. Glass or stainless steel pour-over is the move.

In conclusion, if you want your coffee habit to actually help you live longer and think clearer, grab a paper filter. Your heart and brain will thank you. And yes, you can totally share this with your coffee-obsessed friends.

Tom

https://linktr.ee/metalpalace

Links for the science nerds:
CNN
Harvard Health
PubMed
MDPI

Some worry that training really hard might actually make you die younger. Like, if you’ve been pushing yourself since you were twelve or fifteen, and you keep it up for twenty years trying to hit that elite level—does that come with a cost? But then you remember how adaptable the body is. You really are optimizing it for performance. Sure, there are always outliers where things go wrong, but if you look at the big studies—like the ones on French Olympians, or those that track Olympic athletes from all over—you get a very different story.

Take cardiorespiratory fitness, which is basically your body’s ability to take in oxygen at max effort. They measure that with VO2 max. People at the elite level, like the top 2% for VO2 max, actually see an 80% reduction in all-cause mortality compared to people at the bottom. Eighty percent. And even if you’re just “high,” not elite, you still get around a 20% mortality reduction compared to the elites. In other words, the better your VO2 max, the longer you live, pretty much across the board.

On the flip side, people with low VO2 max have the same or even higher mortality risk as folks with hypertension, diabetes, or who smoke. Being sedentary is basically a disease by itself. I really think we should start talking about it that way, because the risk is just as high as with other diseases we already acknowledge.

What actually counts as sedentary? In these studies, it’s usually someone who gets no leisure-time physical activity at all. They don’t play sports, go to the gym, run, nothing. Maybe they get up, shower, walk to the kitchen, go to work or school, but that’s it. They might hit a thousand or two thousand steps a day, max. Even walking the dog doesn’t count much—most people stroll, they’re not power-walking, and they’re stopping all the time. It’s not intense enough to make a real difference.

Honestly, I think the whole “10,000 steps a day” thing is overrated. It takes forever, and if you’re walking slowly, it doesn’t do much. I’d rather people focus on at least 10 minutes of vigorous exercise a day. There’s even evidence that doing bodyweight squats every 45 minutes during the workday is better for glucose regulation than a single 30-minute walk. So yeah, the intensity matters more than the step count.

There’s this classic study by Dr. Ben Levine—he’s a legend in exercise physiology—where his mentors took ten guys and put them on complete bed rest for three weeks. Seriously, they didn’t even get up to use the bathroom; they had catheters. Full-on sedentary mode. After three weeks, their cardiorespiratory fitness tanked.

But here’s what’s wild: Thirty years later, they found those same guys and measured them again. Turns out, those three weeks of bed rest did more damage to their cardiovascular fitness than thirty years of normal aging. Let that sink in—three weeks of total inactivity was worse than three decades of getting older. That’s how important movement is. Cardiorespiratory fitness is probably one of the best markers for longevity we have.

Tom
https://linktr.ee/metalpalace

What are the most important factors for boosting cognitive function?

A lot of people want sharper focus, better productivity, and an improved mood—but how do you actually make your brain work better? There are a ton of tips and tricks out there, but when it comes to cognitive function, some changes make a much bigger impact than others. Think of it like this: there are the “big movers” that require more effort but deliver huge returns, and then there are simple tweaks—the “low-hanging fruit”—that are easy to add into your day.

Exercise: The Undisputed Heavyweight

Let’s start with the heavy hitter: exercise. The science is solid—vigorous exercise is one of the best things you can do for your brain, at any age. Studies show that getting your heart rate up boosts memory, processing speed, and executive function. In one classic study, older adults who did a year of moderate-to-vigorous exercise actually increased the size of their hippocampus (the part of the brain crucial for learning and memory) by 2%. That’s a big deal, especially since most people in that age group normally lose one to two percent of their hippocampal volume each year. Exercise essentially reversed brain aging.

Why does this happen? When you get your blood pumping, your brain releases more BDNF (brain-derived neurotrophic factor), which helps grow new brain cells and keeps your neural connections flexible—a trait called neuroplasticity. Even short bursts of exercise help. Studies have found that just 10 minutes of vigorous movement can improve cognitive skills. High-intensity interval training, a hard run, or even a fast-paced dance session—whatever gets your heart rate up—delivers these benefits.

Low-Hanging Fruit: Small Changes, Real Results

If you’re looking for easier wins, a few tweaks to your diet can make a noticeable difference:

• Multivitamins: Recent large-scale studies show that taking a daily multivitamin can actually slow brain aging and improve cognitive function, especially in older adults. Ten years ago, people dismissed multivitamins as a waste of money. Now, the evidence says otherwise.
• Blueberries: These little berries are brain food royalty. Multiple studies—even meta-analyses—show that eating a cup of blueberries a day can boost memory, processing speed, and executive function, in kids, adults, and older folks alike. Blueberries are packed with anthocyanins, powerful plant compounds with proven brain benefits.
• Dark Chocolate (Cocoa Polyphenols): Good news for chocolate lovers: dark chocolate contains cocoa flavanols, which increase blood flow to the brain and can boost cognitive performance. Some brands, like CocoaVia, are particularly high in these beneficial compounds.
• Leafy Greens and Lutein: Kale and other leafy greens are loaded with lutein, a carotenoid that accumulates in both the eyes and brain. Higher lutein levels are linked with better cognitive performance, especially as we age. Just a few leaves of kale in your smoothie can pack a serious brain-boosting punch.
• Choline: Found in eggs (especially the yolk), choline is crucial for brain development and function. For pregnant women, getting enough choline can lead to better cognitive scores for their children. For everyone else, it’s an easy way to support healthy brain chemistry.
• Omega-3s: These healthy fats, found in fatty fish and supplements, are major players in brain health. The research is clear: to see real cognitive benefits, you need at least two grams of omega-3s a day.

Note: You can get these in vegan formats as well. Ask me for a link to the supplement I use. It’s vegan friendly, tastes amazing, and I’ve been using it since the year 2009.

The Bottom Line

If you want a sharper, more resilient brain, start with regular vigorous exercise—it’s the single most powerful thing you can do. After that, small dietary changes like a daily multivitamin, a cup of blueberries, and more leafy greens can add up to real improvements. Think of it as building a “brain-healthy” routine, one habit at a time.

Tom
https://linktr.ee/metalpalace

Alright, let’s talk about nutrient deficiencies, specifically omega-3. This one’s a big deal — about 80% of people worldwide, and a whopping 90% of Americans, aren’t getting enough omega-3 fatty acids. That’s almost everyone! And omega-3s are foundational for our health. They make up your cell membranes, they’re essential for your brain and nervous system, and they play a major role in regulating inflammation throughout the body.

There’s a researcher named Dr. Bill Harris who’s done a ton of work on this. He focuses on something called the omega-3 index. What is that? It’s a measure of the omega-3 fats, EPA and DHA, in your red blood cell membranes. It’s a really reliable way to see what your body’s actually storing over time.

Here’s where it gets interesting: People with a high omega-3 index, which means 8% or higher, actually live about five years longer, on average, than people with a low index, which is around 4%. For reference, most Americans are sitting at about 5%. That’s not great. At Function Health Labs, this is something we measure regularly, and the difference is honestly pretty striking.

If you look at Japan, it’s a totally different story. People there eat a lot of seafood, so their average omega-3 index is around 10% — way above typical U.S. levels. Now, I know some of you might be thinking about mercury in fish, especially for pregnant women. There used to be a lot of concern about that, and for a while, doctors even told expectant mothers to avoid fish entirely. But more recent studies show that omega-3s actually protect developing brains from mercury’s harmful effects. In fact, children born to mothers with both higher omega-3 and higher mercury had higher intelligence scores. So it’s the omega-3 that’s the real game-changer there.

And just as a side note, in Japan, people also eat a lot of seaweed, which helps the body get rid of heavy metals. Green tea and garlic help too. So their traditional diet kind of covers all the bases.

Dr. Harris looked at massive population studies, including smokers and non-smokers. Here’s the wild part: smokers who had high omega-3 levels had the same mortality rate as non-smokers with low omega-3 levels. Now, let me be crystal clear — this doesn’t mean you should take fish oil and light up a cigarette! It just shows how serious omega-3 deficiency is. If you’re not getting enough, your risk of dying early is about the same as if you were a smoker.

So, in the U.S., that means about 90% of us are in that higher risk category, just from not getting enough omega-3.

And there’s plenty of research showing that omega-3s are great for your heart. They lower triglycerides, so much so that there are prescription versions out there, although you’ll pay a lot more for those compared to just a regular supplement. Omega-3s also help lower inflammation, which is a major driver of aging — in your brain, your heart, all over. Honestly, aside from exercising, making sure you get enough omega-3s might be the single most powerful thing you can do to reduce inflammation and support your long-term health.

So if you remember one thing from today: get your omega-3s up. Your body — and your future self — will thank you.

Tom
https://linktr.ee/metalpalace

Most of us think of lactate as that burning sensation in our muscles during a hard workout. But this metabolic byproduct might be doing something far more remarkable: transforming our brains.

Recent research has unveiled a fascinating connection between vigorous exercise and brain health, with lactate playing a starring role. When we exercise intensely, our muscles produce lactate – not just as a waste product, but as a crucial signaling molecule that can cross the blood-brain barrier. Once there, it sets off a cascade of neurological benefits we’re only beginning to understand.

The key to this process lies in something called brain-derived neurotrophic factor (BDNF), often described as fertilizer for the brain. During intense exercise, lactate helps trigger the release of BDNF, which then promotes neurogenesis – the birth of new neurons – particularly in the hippocampus, our brain’s learning and memory center. This is especially significant because the hippocampus is one of the first regions affected by neurodegenerative conditions like Alzheimer’s disease.

But the benefits don’t stop at neurogenesis. The lactate-BDNF pathway also enhances neuroplasticity, our brain’s ability to form new neural connections and adapt to change. Think of it as mental flexibility training – the more plastic your brain, the better it can learn, adapt, and recover from challenges.

A compelling 2012 study demonstrated that even moderate-intensity exercise can increase hippocampal volume in older adults. This isn’t just abstract neuroscience; it’s visible, measurable brain change. The implications are profound: through regular exercise, we can actively combat age-related cognitive decline and potentially reduce the risk of neurodegenerative diseases.

The immediate effects are equally impressive. Exercise triggers the release of various neurotransmitters, including norepinephrine, which plays a crucial role in mood regulation and cognitive function. This explains why a challenging workout can lead to that post-exercise mental clarity and emotional lift – what some call the “runner’s high,” but what might more accurately be described as a neurochemical reset.

What’s particularly intriguing about this research is how it challenges our traditional view of exercise as primarily a physical endeavor. When we push ourselves in a workout, we’re not just building stronger muscles – we’re building better brains. The lactate we produce isn’t just a sign of physical exertion; it’s a messenger molecule carrying instructions for neural renewal and resilience.

For those concerned about cognitive health – whether you’re a student looking to enhance learning capacity, a professional seeking peak mental performance, or someone interested in healthy aging – this research offers a compelling reason to incorporate vigorous exercise into your routine. It’s not just about maintaining physical fitness; it’s about actively investing in your brain’s future.

The next time you feel the burn during an intense workout, remember: that sensation might just be the feeling of your brain getting stronger, one lactate molecule at a time.

Want to start your brain-boosting fitness journey? I’ve created dozens and dozens of free workouts with modifications built in to meet various levels of fitness and to give you room for growth. These carefully designed workouts will help you achieve the intensity levels needed to trigger these powerful neurological benefits while maintaining proper form and safety. Let’s enhance both your physical and cognitive health together.

Tom
https://linktr.ee/metalpalace

30 minutes of movement could replace your pills. Think of it as the exercise prescription. 

In a world obsessed with miracle drugs and quick fixes, the most powerful medicine might be hiding in plain sight: exercise. Research continuously reveals something extraordinary – that simple physical activity could be more effective than some of the most commonly prescribed medications for chronic conditions. And unlike pills, this medicine comes with a host of positive side effects.

Think you need medication for pre-diabetes? Think again. Regular exercise outperforms metformin – the go-to diabetes medication – by a striking 30-40% in preventing pre-diabetes from progressing to full-blown type 2 diabetes according to studies conducted by the National Institute of Health. That’s not just a marginal improvement; it’s a complete paradigm shift in how we should approach metabolic disorders.

But the benefits don’t stop there. If you’re one of the millions struggling with high blood pressure, here’s something your doctor might not have told you: 30 minutes of moderate to vigorous exercise, three times a week, can lower your blood pressure just as effectively as anti-hypertensive medications. No prescription needed, no monthly pharmacy bills, and no unwanted side effects.

The most fascinating part? Exercise isn’t just transforming our physical health – it’s revolutionizing mental health treatment too. When researchers pitted running against SSRIs (common antidepressants) in treating depression, they found that physical activity could be equally – if not more – effective at lifting the dark clouds of depression.

What makes exercise such a powerful intervention? The answer lies in its fundamental impact on our biology. When you exercise, particularly when you include vigorous intervals (think alternating between brisk walking and jogging), you’re essentially reprogramming your body’s insulin sensitivity and glucose regulation. You’re not just managing symptoms; you’re addressing the root cause of metabolic disorders.

Even more remarkably, exercise appears to be a universal health optimizer. Studies suggest that physically active people who get less than seven hours of sleep (typically considered insufficient) have similar mortality rates to those who sleep well but remain inactive. It’s as if exercise creates a protective shield against other lifestyle shortcomings.

This isn’t to say you should throw away your medications – always consult with your healthcare provider before making any changes to your treatment plan. However, it does raise an intriguing question: Are we over-medicating and under-moving?

While diet remains crucial, particularly for managing cholesterol levels and apolipoprotein B (affected by saturated fats and refined sugars), the evidence increasingly suggests that if you had to choose just one intervention for overall health, exercise would be the clear winner.

The implications are revolutionary: What if the best medicine isn’t in your pill bottle, but in your running shoes? What if the solution to some of our most pressing health challenges isn’t in developing new drugs, but in rediscovering our body’s natural ability to heal through movement?

The science is clear: Exercise isn’t just a healthy habit – it’s a powerful medical intervention that we’ve been underutilizing. In a healthcare system increasingly dominated by pharmaceutical solutions, perhaps it’s time to start prescribing more movement and fewer pills.

Your body is designed to move. The question is: Are you ready to take your most powerful medicine?

If you’re thinking about getting started but aren’t sure where to begin, I’ve created a series of free workout videos that meet you exactly where you are. Each exercise comes with modifications to match your current fitness level, and you won’t need any fancy equipment – just your body and a bit of space. These workouts are designed to help you tap into the health benefits we’ve discussed, without overwhelming your body or your schedule.

And since many of you have asked about my own health routine: Yes, that shake you’ve seen me drink in my videos is part of my daily ritual. I’ve been starting my mornings with this superfood blend for over a dozen years now, and it’s been a cornerstone of my health journey. If you’re curious about what’s in it, just ask me for the direct link. It’s simply something that’s worked well for me, and I’m happy to share the details if you’re interested.

Tom
https://linktr.ee/metalpalace

Our bodies are constantly battling an invisible enemy: microplastics and their associated chemicals. Here’s what you need to know about how your body handles these invaders, and more importantly, what you can do to help.

The Main Villains:
• BPA and BPS
• Phthalates
• PFAS (forever chemicals)
• Microplastics

Your Body’s Natural Defense System
When these chemicals enter your body – whether through food, air, or skin contact – your liver springs into action. Think of your liver as your body’s chemical processing plant, equipped with special enzymes (Phase 2 detoxification enzymes) that transform these chemicals into forms that can be flushed out through urine.

The Good News and Bad News:
Good news: Your body can clear some chemicals relatively quickly:

• BPA: About 6 hours
• Phthalates: 12-24 hours

Bad news: We’re exposed to these chemicals almost constantly, and some are particularly stubborn. PFAS (forever chemicals) have a half-life of 2-5 years, meaning they stick around and build up in organs like your liver and kidneys.

Microplastics present their own challenge. While larger particles can pass through your digestive system, tiny nanoplastics can enter your bloodstream and accumulate in your organs. Scientists are still trying to understand if and how our bodies can remove these effectively.

Natural Ways to Help Your Body Fight Back:

1. The Power of Sulforaphane
   This compound, found abundantly in broccoli sprouts (100 times more than mature broccoli), activates your body’s master detoxification switch (Nrf2). Studies show it can boost toxin removal by up to 60% for certain pollutants.
2. Fiber: Your Internal Cleanup Crew
   High-fiber foods can:
   • Bind to harmful chemicals in your digestive tract
   • Help sweep away larger microplastics
   • Reduce the time these toxins spend in your body
     Best sources: legumes, fruits, vegetables, and whole grains
3. Sweat It Out
   Exercise, saunas, hot yoga, or any activity that makes you sweat can help eliminate some plastic-related chemicals. While sweating isn’t the primary way your body removes these toxins, every bit helps in reducing your toxic load.

The Forever Chemical Challenge
Unfortunately, these strategies work less effectively against PFAS due to their 2-5 year half-life. The best defense against forever chemicals is avoiding exposure in the first place by:

• Minimizing plastic use
• Avoiding mineral waters high in PFAS
• Reducing plastic contact with food and drinks

Remember: Your body is remarkably efficient at removing many toxins, but in today’s world, it needs all the help it can get. Supporting your natural detoxification systems through diet and lifestyle choices is key to maintaining your health in our plastic-filled world.

Comment below with ways you are decreasing your contact with everyday plastics.

Tom
https://linktr.ee/metalpalace

Vigorous exercise is powerful medicine for your heart, and here’s why: It comes down to how your body handles sugar (glucose).

As we age, our hearts naturally become stiffer. One major reason for this stiffening is excess glucose floating around in our blood vessels. When glucose stays in your system too long, it starts a chain reaction. It binds with proteins (especially collagen) in your blood vessels and heart tissue through something scientists call the Maillard reaction. This creates compounds called Advanced Glycation End products (AGEs).

Think of AGEs like rust on metal – they make your tissues stiffer and less flexible. This happens in your blood vessels, in the heart muscle itself (myocardium), and in the protective covering around your heart (pericardium). It’s the same process that causes many health problems in people with type 2 diabetes, who often develop cardiovascular disease earlier than others.

This is where exercise comes in. When you exercise vigorously, your body produces lactate – a molecule that acts like a signal flare, telling your muscles to absorb more glucose from your blood. Any cardiovascular exercise helps with glucose control, but the more intense the workout, the better the results. Even moderate exercise (like Zone 2 training) helps, but minute-for-minute, vigorous exercise is more effective.

The key is that lactate signals special glucose transporters to rise to the surface of your muscle cells, like opening more gates to let glucose in. This not only helps prevent that harmful stiffening process but can actually help maintain a healthier, more flexible heart as you age. This naturally goes a long way to reduce risks of heart attack, diabetes, and heart disease among other life ending or life crippling problems.

To sum of the thesis of my article as easily as possible; the longer you allow too much glucose to hang out in your circular and vascular systems through lack of exercise, the closer you come to diabetes, a stiffer heart, and heart disease as you age. The best ways to decrease the likelihood of these health problems is through a well-balanced diet that includes little to no added sugars of any kind, exercise (especially the vigorous kind such as HIIT), and rejuvating regular sleep.

—
Quick note: Many of you have asked about my own health journey and the plant-based nutrition that’s helped support my active lifestyle. If you’re curious about the exact shake I use, drop a comment below – happy to share the direct link! I love sharing what I’ve learned about natural ways to support heart health and glucose balance.

Tom
https://linktr.ee/metalpalace

HeartHealth #WellnessJourney

I’ve discovered some fascinating insights about gut health I’ve been practicing for years that I think you’ll find pretty helpful in your own journey of health optimization.

Let’s talk about what actually works for gut health, backed by real science (not just Instagram trends).

First off, fermented foods are absolute powerhouses. I’ve made this a non-negotiable part of my morning routine, and the research backs this up – it’s been shown to boost specific bacteria that produce butyrate, a compound that’s essentially superfuel for your gut cells. Kombucha and fermented vegetables like sauerkraut and kimchi are incredible because they’re doing double duty – providing both probiotics and prebiotics.

Here’s where it gets really interesting: your gut is like an ecosystem that thrives on diversity. Think about prebiotics – these compounds that feed your good gut bacteria. They come in different forms, each supporting different beneficial bacterial species:

• Beta-glucans (found in oats and mushrooms)
• Pectin (abundant in berries and citrus fruits)
• Inulin (present in garlic and onions)
• Resistant starch (found in cooled potatoes – yes, your potato salad just got healthier!)

The science behind organic acids is particularly fascinating. Take malic acid, for instance – it’s that tart kick you get in green apples. Or lactic acid, which naturally occurs in fermented foods. These compounds aren’t just flavor enhancers; they’re actively supporting your gut health by providing energy for your cells and creating an environment where harmful bacteria can’t thrive.

What’s really changed my perspective is understanding that it’s not about following a rigid protocol – it’s about creating a diverse, nutrient-rich environment for your gut to flourish. I’ve seen this work firsthand, not just in the research I’ve studied, but in my own health journey.

Quick tip for those just starting: If you find fermented foods like sauerkraut overwhelming at first (hello, bloating!), start with tiny portions mixed into your regular meals. Your gut microbiome needs time to adjust, and that’s completely normal.

I’ve been maintaining this approach to gut health for 16 years now, and one of my daily non-negotiables is a specific gut-healthy shake that’s been absolutely transformative for my overall wellbeing. If you’re curious about the exact shake I use, drop a comment below – happy to share the direct link!

Remember, this isn’t about quick fixes or miracle solutions. It’s about understanding and supporting your body’s natural processes. Would love to hear your thoughts and experiences with gut health in the comments!

#GutHealth #Microbiome #HealthyGut

Tom
https://linktr.ee/metalpalace

I found a great article in the Journal of Nutrients demonstrating that even healthy young men experienced a startling 60-100% surge in inflammatory markers after just three weeks of daily sugared beverage consumption. This isn’t just about discomfort—it’s about your body’s fundamental cellular health and how that translates to how you feel in your wake and in your sleep.

Here’s what the latest research reveals about fighting inflammation:

1. The Omega-3 Revolution
   Research published in Frontiers in Medicine reveals that omega-3 fatty acids trigger specialized pro-resolving mediators (SPMs) within 24 hours of consumption. These remarkable compounds act as your body’s natural inflammation resolution system, actively working to restore cellular balance.
2. Thermal Therapy’s Molecular Impact
   The European Journal of Epidemiology published compelling research from Finland demonstrating that regular heat exposure through sauna use significantly reduces systemic inflammation markers. The effect appears dose-dependent: more frequent sessions correlate with lower inflammatory markers.
3. Sulforaphane: Nature’s Anti-Inflammatory
   The Journal of Functional Foods published clinical studies showing that broccoli sprout compounds can reduce key inflammation markers by up to 20%—a finding that’s revolutionizing our approach to natural anti-inflammatory interventions.
4. Circadian Rhythm Optimization
   Research from the Journal of Clinical Medicine demonstrates that aligning your eating window with your body’s natural rhythms can dramatically impact inflammatory markers. The simple act of creating a fasting window of at least 3 hours before sleep shows remarkable effects on systemic inflammation.

Understanding inflammation isn’t just about preventing disease—it’s about optimizing your body’s natural healing capabilities.

After extensively researching evidence-based approaches to inflammation reduction and management, I’ve discovered a remarkable superfood shake that aligns perfectly with these scientific principles. This carefully formulated blend incorporates clinically proven anti-inflammatory compounds while optimizing nutrient absorption and supporting cellular repair mechanisms. What’s particularly impressive is how it maintains sustained energy levels through its sophisticated nutritional profile.

For those serious about taking a science-based approach to reducing inflammation, I’d be happy to share more details about this remarkable formulation. Just ask. I’ll give you the direct link.

HealthScience #Inflammation #WellnessOptimization #PreventiveMedicine

Share this evidence-based information with those who value scientific approaches to health optimization.

Tom
https://linktr.ee/metalpalace

Here’s the truth about energy that nobody talks about: Your heart is your body’s battery pack.

Think about it… When was the last time you ACTUALLY felt energized after a workout? Not just “survived it” but felt ALIVE?

Most of us have it backwards. We blame our tiredness on bad sleep, stress, or “just getting older.” But here’s the real secret: When your heart is strong, everything changes.

The magic happens with high-intensity interval training. Not those endless, boring cardio sessions. I’m talking about quick, powerful bursts that transform your heart from a Honda Civic into a Ferrari.

The results?

• You’ll spring out of bed (no more zombie mornings!)
• Physical activity becomes a boost, not a drain
• Your sleep becomes DEEP and actually refreshing
• Your focus gets laser-sharp

The best part? Your body becomes a natural energy factory. No more expensive energy drinks or triple espressos needed.

If you found this helpful, share it with someone who needs their spark back! ❤

#HealthyHeart #EnergyHacks #WellnessJourney

Tom
https://linktr.ee/metalpalace

Let me tell you a little secret (that I tell everybody)… your body already knows how to heal itself. It just needs the right tools to work its magic.

I’ve spent years uncovering nature’s most impressive solutions for inflammation and chronic pain. No prescriptions. No side effects. Just pure, natural relief to various degrees that your body craves.

Here’s a taste of what mother nature’s been hiding from you (right in open site!):

That golden goddess, turmeric? She’s not just pretty to look at. When you pair her with a little black pepper, she transforms into one of the most powerful anti-inflammatory compounds on earth. It’s like nature’s own love story.

And don’t get me started on tart cherries. These little red temptresses don’t just help you sleep – they’re packed with compounds that can potentially kiss your pain goodbye. I’ve heard them called a “midnight miracle.”

But here’s the juicy truth that more people are beginning to recognize: Sometimes the most powerful healing comes from letting go. Breaking up with inflammatory foods like sugar and processed carbs might be the best move you make all year. Trust me, your body will thank you with the kind of relief you’ve only dreamed about.

My favorite forbidden fruits for fighting inflammation:

• Ginger root (spicy, warming, and oh so good to your body)
• Wild-caught salmon (anti-inflammatory omega-3s)
• Raw honey with cinnamon (nature’s sweetest pain-fighting duo)

Ready to flirt with natural healing? Drop a comment below and I’ll slide into your DMs with my private stash of pain-relieving secrets.

Or better yet – tell me about your secret natural remedy in the comments. What’s that special something that makes your body feel amazing? Let’s share our forbidden knowledge…

#NaturalHealing #HolisticSecrets #PainFree #WellnessWitch #WellnessAdonis

P.S. Want more sultry secrets from nature’s medicine cabinet? Follow my professional profile for regular doses of natural healing wisdom that your doctor won’t tell you about… ✨

BONUS SECRET (Again, that I tell everyone!): The Ultimate Anti-Inflammatory Shake
I’ve been enjoying a powerful anti-inflammatory 70 + ingredients super foods shake including ceremonial-grade matcha, marine collagen, adaptogenic mushrooms, and ancient healing herbs. It’s literally inflammation’s worst nightmare in a glass! Reply “SHAKE” if you’d like the special link to try it for yourself.

Important Notice: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always get your doctors blessing before modifying or coming off prescribed medications.

Tom
https://linktr.ee/metalpalace

It’s not what you’d expect.

It’s the Sprint 8 program you see pictured here with me. I’ve got very good reasoning for this. And while I’m a devoted weightlifter..

Here’s the truth: your heart and lungs are the real power players. Your heart is the most important muscle to workout and right after are your lungs. And this Sprint 8 workout? It’s like finding a cheat code for your mind and your body.

What makes it special isn’t just the workout itself. It’s how it transforms your entire system – from energy processing to recovery time. Everything in your daily life becomes smoother, more effortless. Even your brain gets an upgrade.

But let’s be clear – this isn’t your typical cardio session. Forget mindless treadmill trudging. This is calculated intensity that makes your body wake up, pay attention, and get better.

You pick your level (1-20), and it guides you through a perfectly orchestrated dance of intensity and recovery.

Currently, I’m dancing with level 16. Level 17? She still plays hard to get, usually winning around interval 4. But we’re getting to know each other better every week.

The science behind this is absolutely fascinating. Recent research revealed something almost unbelievable: this kind of high intensity interval training (HIIT) can make your heart perform like it’s 20 years younger. Not metaphorically – literally. Scientists at UT Southwest discovered people doing HIIT training developed hearts functioning like those decades their junior.

The benefits run deep:

• Blood pressure drops rival medication
• Brain function sharpens dramatically
• Depression may not stand a chance
• Even cancer cells get nervous

When you push your body this way, it produces lactate – think of it as premium fuel for your brain and muscles. It triggers a cascade of changes that make you stronger, sharper, more alive.

Ready to find your baseline? Try the Sprint 8 and let me know:

• What level can you complete?
• Where does it start to get interesting?

Speaking of interesting… I’ve been getting questions about my energy levels and recovery. Since 2009, I’ve been relying on a particular superfood shake that’s become my secret weapon (I tell everyone). Drop “tell me more” in the comments if you’re curious about what’s keeping me powered through these sessions.

Your progress might surprise you. Some days you’ll need to step back, and that’s part of the dance. What matters is showing up and letting your body learn and adapt to these new stimuli.

Who’s ready to elevate?

#FitnessEvolution #HigherState #PeakPerformance

Tom
https://linktr.ee/metalpalace

Lactate is the body’s fountain of youth for the brain.

First off, your brain loves lactate. It’s like its go-to energy drink. See, your mitochondria (those are like the powerhouses of your cells) find it way more efficient to run on lactate than glucose. And here’s the kicker – your brain is actually wired to run on lactate. Your brain’s support cells, called astrocytes, gobble up glucose and spit out lactate for your neurons to use. It’s a clever little system, right?

Now, things get really fascinating. When your neurons run on lactate, they conserve glucose. That conserved glucose gets diverted to create NADPH, a key player in making glutathione, your brain’s top-tier antioxidant. It’s like having a supercharged defense system to keep your brain sharp, young, resilient, and healthy.

Lactate: The Brain-Building Signal

So, lactate is like a power-up for your neurons, but it also triggers a ton of beneficial changes in your brain. One of the big ones is that it promotes the growth of new mitochondria in your neurons. Think of it like leveling up your brain’s energy production.

And remember how we talked about lactate being a signal? Well, when your neurons use more lactate, they start pumping out neurotransmitters like norepinephrine, which helps you focus and be at the top of your game. It’s like a shot of mental clarity.

But the biggest deal might be that lactate signals your brain to produce more BDNF (brain-derived neurotrophic factor). BDNF is like the ultimate neuroprotector. It helps your neurons survive and thrive, and it’s key to neuroplasticity – your brain’s ability to adapt and change. Higher BDNF levels mean better memory, sharper cognition, and protection against neurodegenerative diseases like Alzheimer’s. It’s like a youth elixir for your brain.

Lactate: The Blood-Brain Barrier Booster

And the benefits don’t stop there. Lactate also signals the blood-brain barrier (that’s the tight barrier that controls what gets into your brain) to produce more VEGF (vascular endothelial growth factor). VEGF is like a call to action for your blood vessels. It promotes angiogenesis, the growth of new tiny vessels, and helps repair damaged ones. Think of it like keeping the roads into your brain clear and flowing.

This is huge, because breakdown of the blood-brain barrier is a major player in brain aging and neuroinflammation. It’s like a vicious cycle that can lead to dementia. So, by promoting healthy blood vessels, lactate is helping to keep your brain young and resilient.

The Bottom Line Solution: Vigorous exercise, such as HIIT training, for a Higher Brain

Now, don’t get me wrong, all exercise is awesome for your brain. The increased blood flow, the improved cardiovascular fitness, the rush of neurotransmitters and endorphins – it all adds up to a brain that’s performing at its best. But there’s something special about HIIT, about pushing yourself to that point where you’re producing a ton of lactate.

It’s like you’re unleashing a cascade of benefits that take your brain to the next level. You’re fueling your neurons, supercharging your defenses, promoting growth and adaptation, and keeping your brain young and resilient. And it’s all thanks to that hard work you’re putting in when you push yourself to the limit.

Okay, last thing I want to touch on is how exercise impacts your mitochondria. Those are the little energy factories inside your cells, and they’re way important for everything from your muscles to your brain to your liver. The problem is, as we age, our mitochondria start to lose their superpower. They get less efficient at cranking out energy, and that’s a problem. But there’s a silver lining – exercise, especially the vigorous kind, can actually increase the number of mitochondria you have. This is called mitochondrial biogenesis, and it’s like your cells are adapting to the demand you’re putting on them by building more of those energy factories.

One of the key ways exercise triggers mitochondrial biogenesis is through the metabolic stress of vigorous exercise. Remember how we were just talking about lactate? When you’re doing HIIT and generating a ton of lactate, that lactate acts as a signal to rev up one of the main pathways that controls mitochondrial biogenesis. So when you’re doing that Norwegian 4×4 protocol or any other kind of intense intervals, the lactate you’re generating is like a signal flare telling your cells to build more mitochondria. And that means they’ll be more efficient at producing energy, which is good news for everything from your workouts to your overall health.

Bottom line, regular vigorous exercise, such as HIIT training, produces Lactate as a way to communicate with your entire body through your circulatory system which leads to a whole host of chain reactions that functions as your brains ultimate fountain of youth.

Tom
https://linktr.ee/metalpalace

As we age, our hearts undergo some pretty dramatic changes. They start to shrink and get stiffer, kind of like how a rubber band loses its spring over time. This can make it harder for our hearts to pump blood efficiently, which can leave us feeling winded even after light exercise. And that’s not all – it also increases our risk of heart problems down the line.

But here’s the amazing part: exercise, especially the vigorous kind, can actually combat some of these effects. In fact, one landmark study, published by Ben Lavin M.D. of Internal Medicine and Sports Cardiology, found that just two years of intense exercise in people in their 50s could make their hearts look 20 years younger! That’s right, their 50-year-old hearts were indistinguishable from those of 30-year-olds. That’s the power of exercise!

So what kind of exercise are we talking about? The study participants started with a six-month ramp-up period, where they worked their way up to exercising five to six hours a week. A big chunk of that was at what’s called maximal steady state intensity – think of it like the highest level you can sustain without collapsing in a heap. They also threw in some Norwegian 4×4 max interval training.

The results were nothing short of astonishing. After just two years, these 50-year-olds had essentially reversed the aging process in their hearts. That’s the kind of benefit we’re talking about when we talk about vigorous exercise and heart health.

Okay, let’s shift gears and talk about how exercise impacts the way our bodies handle sugar. This is where things get really interesting, especially when it comes to high-intensity interval training (HIIT). It turns out HIIT is way better at improving insulin sensitivity and glucose control than your run-of-the-mill moderate-intensity workouts. And it gets those benefits way faster, too. Sure, any kind of exercise is going to help your muscles get better at handling sugar, but HIIT just does it more efficiently and more powerfully.

So why is that? Well, when you’re doing HIIT, your body is screaming for energy fast. It’s got to rely on both your aerobic (oxygen-using) and anaerobic (non-oxygen-using) systems to deliver. The anaerobic system is what kicks in when you’re really pushing it, and it produces a bunch of lactate as a byproduct. For a long time, everyone thought lactate was basically just waste that made your muscles tired. But it turns out that’s totally wrong.

Lactate is actually used as fuel by your muscles and other tissues like your heart, liver, and brain. It even gets shuttled into your mitochondria (those energy-producing powerhouses inside your cells) to be burned up. And it doesn’t stop there – lactate also acts as a signal, telling your cells to up their game. One of the key messages it sends is to increase the number of glucose transporters on your muscle cells. Those are like little doors that let sugar in. So when lactate builds up during HIIT, it’s like a signal flare going off, telling your muscles to open up those doors and let the glucose flood in. That makes your muscles way more efficient at sucking up sugar from your bloodstream, even when you’re just chillin’ on the couch. And that means your insulin sensitivity gets a big boost, and your blood sugar stays in a healthy range.

There’s been tons of research showing HIIT can improve glucose uptake, crank up insulin sensitivity, and even cut the risk of developing type 2 diabetes. A lot of that probably has to do with the intense metabolic stress of HIIT, which gets those glucose transporters really revved up. And it’s not just about the stress – HIIT also makes your muscles as a whole more fit, which helps them handle sugar better. It’s just that with HIIT, you get that lactate signal right away, telling your muscles to open up those glucose doors. With steady-state cardio, you’ve got to go longer to get the same benefit.

Okay, last thing I want to touch on is how exercise impacts your mitochondria. Those are the little energy factories inside your cells, and they’re way important for everything from your muscles to your brain to your liver. The problem is, as we age, our mitochondria start to lose their mojo. They get less efficient at cranking out energy, and that’s a problem. But there’s a silver lining – exercise, especially the vigorous kind, can actually increase the number of mitochondria you have. This is called mitochondrial biogenesis, and it’s like your cells are adapting to the demand you’re putting on them by building more of those energy factories.

One of the key ways exercise triggers mitochondrial biogenesis is through the metabolic stress of vigorous exercise. Remember how we were just talking about lactate? Well, it’s back again. When you’re doing HIIT and generating a ton of lactate, that lactate acts as a signal to rev up one of the main pathways that controls mitochondrial biogenesis. So when you’re doing that Norwegian 4×4 protocol or any other kind of intense intervals, the lactate you’re generating is like a signal flare telling your cells to build more mitochondria. And that means they’ll be more efficient at producing energy, which is good news for everything from your workouts to your overall health.

Tom
https://linktr.ee/metalpalace

When we talk about cardiorespiratory fitness, healthspan, and longevity, one term comes up again and again: VO2 Max (Volume of oxygen consumed maximum). But what exactly is it? Simply put, VO2 Max is your body’s maximum ability to use oxygen during exercise. It’s the gold standard for measuring cardiorespiratory fitness. The higher your VO2 Max, the more efficient your body is at delivering oxygen to your muscles, and the better your overall health and fitness.

Research has consistently shown that higher VO2 Max levels are linked to a lower risk of death and a longer lifespan. In fact, one study found that for every unit increase in VO2 Max (that’s 1 milliliter per kilogram per minute), life expectancy increases by 45 days. For men, a 10-unit increase in VO2 Max was associated with a 70-77% lower risk of death from cancer and an 11% lower risk of death from all causes.

The best part? The greatest longevity benefits from improving your VO2 Max come from moving out of that below-average category. Even going from a below-normal VO2 Max to a low-normal one can increase life expectancy by 2.1 years. Bumping it up to a high-normal VO2 Max is associated with a 2.9-year increase in life expectancy, and reaching the upper limit of normal can add almost 5 years to your life.

So, how can you improve your VO2 Max and reap these incredible benefits? It all starts with moving out of that low fitness group – a shift that can add years to your life. Stunningly, people in the low fitness group face a fivefold higher risk of death compared to elite performers. But here’s the eye-opener: the risk of dying due to low fitness is similar, or even greater, than the risks associated with having heart disease, smoking, or diabetes. Being fitter is a game-changer for your health, no matter your current level. And the best part? There’s always room to improve.

So, how can you take your VO2 Max to the next level? The answer lies in a variety of targeted training protocols. Different training protocols like Zone 2 training and high-intensity interval training (HIIT) can all improve cardiorespiratory fitness and increase VO2 Max. HIIT, in particular, has been shown to significantly improve VO2 Max even with shorter training durations. This is because HIIT recruits both aerobic and anaerobic energy systems and increases the intensity of the workout, resulting in greater cardiovascular stress and triggering powerful adaptations.

But here’s the thing: about 40% of people do not see a measurable increase in their VO2 Max even after months of guideline-based moderate-intensity exercise (about 2.5 hours per week). These “non-responders” only start to see improvements in VO2 Max when they incorporate more vigorous intensity exercise, like HIIT, into their routine. This suggests that adding higher-intensity exercise to your workout routine can help eliminate non-response and lead to greater benefits in cardiorespiratory fitness.

So, how much time should you dedicate to more vigorous versus moderate-intensity exercise? The answer depends on your individual goals, what you enjoy, and what you’ll stick to consistently. For endurance athletes doing extensive amounts of training (between 10-30 hours a week), the 80/20 rule applies: 80% of their training is zone 2, and 20% is shorter, higher-intensity workouts. But this rule shouldn’t be applied to committed or casual exercisers doing under 10 hours a week. For them, at least half (and for casual exercisers, more than half) of their exercise time should be spent doing vigorous exercise to push limits and ensure adaptations.

There are many effective VO2 Max training protocols that incorporate HIIT. One example is doing 3-5 minute intervals at the highest sustainable intensity, with rest and recovery in between, for a total of 20 minutes. Another popular variation is the Norwegian 4×4 interval training protocol, where 4-minute intervals at 85-95% max heart rate are followed by 3 minutes of light recovery. These intervals are repeated four times. A less intense but still effective option is the 1-minute on, 1-minute off protocol, where you do 1 minute of all-out intensity followed by 1 minute of recovery, repeated 10-15 times for about 25 minutes.

Remember, these are just templates and starting points. The best protocol for you will depend on your individual fitness goals and what you can stick to consistently. The key is to find a routine that challenges you, that you enjoy, and that you’ll do regularly. With consistency and intensity, you can improve your VO2 Max, increase your cardiorespiratory fitness, and set yourself up for a longer, healthier, happier life.

Tom
https://linktr.ee/metalpalace