3 Simple Frameworks to Improve Your Health and Fitness

College failed to teach me health and fitness, even though I studied biology.

To fix my own health, I spent years studying the scientific literature.

Here’s what I learned in 3 simple frameworks.

I went from weak and chronically ill 15 years ago to strong and healthy today pic.twitter.com/TKWrtBGRlt

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

1. Diet is extremely important.

Peering through the fog of the diet wars, a couple of things stand out:

Don't consume food or drink that comes in boxes, bags, or cans, the stuff loaded with refined grains, sugar, and seed oils

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

Get enough protein, especially animal protein.

Dietary advice to avoid meat and eggs and to eat a lot of carbs has done great harm.

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

2. Building muscle is critical

More muscle means better metabolic health, which in turn means you can avoid chronic disease.

More muscle means more energy.

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

We lose muscle as we age.

So if you don't deliberately try to gain muscle, you become weaker, in worse metabolic health, and ultimately, frail.

Proper strength training also improves cardiovascular fitness.

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

3. Keep a relatively low level of body fat

Together with more muscle, that means better body composition.

Therefore better insulin sensitivity, and less risk of chronic illness.

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

Poor metabolic health is behind most chronic illness.

Mainstream healthcare doesn't teach this.

But you can take charge of your own health and massively improve it.

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023

Let me add:

I train for only one hour a week: 2 x 30 minute sessions.

If you know how to train, that is, with intensity, it does not take a lot of time.

— P. D. Mangan Health & Freedom Maximalist 🇺🇸 (@Mangan150) March 22, 2023