2) Understand insulin resistance This is foundational to your health and at the heart of nearly all chronic disease. It's been driven by the modern diet of highly processed foods and a sedentary lifestyle. Read about the dangers of insulin resistance:

3) Check your biomarkers Regular feedback on inflammation, metabolic/cardiac health, and hormones is necessary. It's checking the oil and tire pressure of your body. You can then make lifestyle adjustments and get consistent feedback on your body's response to those changes.

4) Eat a high protein whole foods diet Protein and whole food fruits and vegetables are nutrient dense. They both digest slowly. This helps limit massive blood sugar spikes throughout the day that over time creates insulin resistance, inflammation and disease.

5) Prioritize gut health Managing inflammation starts in your gut. It has a strong connection to your brain. Ways you can improve gut health include: -Intermittent fasting -Eat fermented foods (kombucha, sauerkraut, kefir) -Natural probiotics (greek yogurt) -Drink bone broth

6) Resistance train Building lean muscle is the ultimate longevity hack. It reduces insulin resistance, supports joints, increases metabolism, and allows you to maintain an active lifestyle. Research shows that as little as 30 minutes 2x week has significant health benefits.

7) Improve your posture Sedentary jobs are destroying your body making low back, neck, and shoulder pain an epidemic. The key is to offset sitting time by: -Walking every hour -Training your back more -Working your gluts and posterior chain -Add a yoga or flexibility routine

8) Get outside You won't find a better activity for your mind, body, and spirit than walking outside. Make it a daily part of your routine. The benefits are endless to include improved: -Mood -Recovery -Circulation -Mental focus -Metabolic health -Circadian rhythm

9) Value sleep Society has taught you to replace quality sleep with extra caffeine and countless sugar hits. There is no substitute for 7-8 hours of quality sleep. Your hunger, stress hormones, metabolism, and even sex drive are impacted by sleep.

10) Make room for self care Take 15 min a day to: -Journal -Mediate/pray -Wim Hof breathwork Create mental space to figure out who you are, This allows you to stay out of the rat race and connect with yourself to reduce stress, improve sleep/outlook and general health.

11) Live with purpose When you lack direction or purpose it carries over into your health. When you are goal oriented and driven you are able to build discipline. This helps you to maintain consistency with exercise, healthy eating, and managing your mental health.

12) Maintain strong relationships The health of your tribe and marriage has a strong impact on your overall health and longevity. Choose your friends wisely as you are more likely to smoke, be sedentary, and anxious/stressed if you have friends who are.

Preventative health is all about taking personal responsibility for your physical and mental health. Medications will always be bandaid solutions. It's time to take back the keys to your health and start proactively building a sustainable lifestyle.

Thanks for taking the time to read this thread! My brother @brettboettcher1 and I have helped hundreds of men transform their lives through health and habits. If you are ready to make a change in your life, grab our FREE guide:

@chrisboettcher9 A goal of mine is not to be a source of profit for Big Pharma. Great thread, Chris 🫡

@DadTransformer I'm with you brother! And I'm bringing as many people along with me as I possibly can.

@chrisboettcher9 Good checklist …

@markmasse1 Thanks Mark!

@chrisboettcher9 Great post!

@_stephenwiegand Thanks Stephen!

@chrisboettcher9 Doctors careers aren't tethered to you being healthy, they are tethered to you being sick and them offering a medication to relieve symptoms. Relieving symptoms doesn't mean "fixed" The problem isn't that they do it, its that people don't understand this It also doesnt support…

@alexscottcook We've been conditioned to go to them for solutions to our health problems while they are being taught to react to disease to limit it's progression. Complete disconnect all the way around.