LongevityLab
@LxngevityLab
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An account for people chasing peak performance and true excellence | Follow to become part of the 0.01%
Joined November 2021
Your mitochondria decide how long you live. Over 1,000+ studies prove that when they fail, diabetes, cancer, Alzheimer's, and 350+ diseases follow. Here's exactly how they work inside your body & how I boosted mine:🧵
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Never start TRT until your fundamentals are fixed: • Inflammation under control • Insulin sensitivity restored • Gut and liver functioning properly • Sleep consistent • Nutrient deficiencies corrected If you fix all of that and your hormones are still low, then TRT becomes
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Most people forget how precious their health and mobility really are. But the moment they lose them (even for a day) they’re forced to face the version of themselves they should’ve been all along. Grateful, intentional, and awake to what matters. Keep spreading the message
Always be grateful for your health. Because if you're not, life will remind you the hard way. I recently got injured and pain is keeping me up, only allowing 2-3 hours of sleep at a time. I could train through this injury, but I'm not (Monday was my only training day) I could
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What’s the number one thing you do to sleep peacefully & get quality sleep? I’m genuinely curious (drop it in the comments):
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8.Train earlier in the day. Evening workouts raise core temperature and stimulate cortisol (both of which delay sleep onset) Studies show that exercising within 2–3 hours of bedtime can suppress melatonin, increase sleep latency, and disrupt deep sleep:
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Always consult a healthcare professional before starting any new protocols. *This thread includes affiliate links.* This information is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes ONLY.
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https://t.co/ffXh2h3BdY your last meal (it affects your sleep more than your pillow). Late-night eating raises insulin, spikes body temperature, and delays melatonin release. Studies show eating within 2 hours of bed increases wake-ups and reduces deep sleep:
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I use a combo that includes all the clean, natural supplements mentioned above (It improved my sleep drastically) You can check it out here: https://t.co/uNcspGAGnx
amazon.com
THE NIGHT BEFORE is a premium, non-hormonal sleep supplement crafted to support deep, restful sleep and next-day performance. Formulated with 10 science-backed ingredients, including Magnesium...
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6.Eliminate alcohol. Alcohol cuts REM sleep by up to 50%, raises heart rate & fragments recovery. Even 1–2 drinks can reduce sleep quality by 30–40%, increase heart rate, and blunt next-day performance:
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5.Light exposure. Exposure to bright light after 9PM delays melatonin release and shifts your circadian rhythm. Even small amounts (like your phone screen) can delay sleep onset by 1 to 2 hours. Dim the lights and protect your last 90 minutes:
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4. Sleep in a cold room (your body is wired for it). Core temperature needs to drop by ~1°C to initiate deep sleep. Studies show the optimal sleep range is 60–67°F (15–19°C). Too warm = shallow sleep, more wake-ups, less recovery. Colder sleep = better hormones, deeper rest:
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Here is the proof for the study mentioned in the tweet above:
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3. Avoid caffeine within 8–10 hours of bedtime. Caffeine has a half-life of ~5 hours, meaning half the dose is still in your system hours later. One study found 200mg taken 6 hours before bed reduced deep sleep by up to 30%, even when total sleep time stayed the same:
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2. Your body clock needs consistency. Most adults need 7–9 hours of sleep. But it’s not about time in bed, it’s about quality and rhythm. Here’s the truth: • Less than 6 = hormonal collapse • 7.5 with deep sleep = optimal • 9+ = likely poor sleep efficiency Track cycles.
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I use a combo that includes all the clean, natural supplements mentioned above (It improved my sleep drastically) You can check it out here: https://t.co/uNcspGAGnx
amazon.com
THE NIGHT BEFORE is a premium, non-hormonal sleep supplement crafted to support deep, restful sleep and next-day performance. Formulated with 10 science-backed ingredients, including Magnesium...
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If you want to use supplements, use ones with real evidence: 1. Magnesium glycinate → calms the nervous system 2. L-theanine → reduces mental tension 3. Rhodiola rosea → regulates stress response These support natural sleep architecture without forcing sedation. *NOT
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Studies show it only reduces sleep latency by ~7 minutes and barely improves total sleep in healthy adults. It doesn't fix cortisol spikes, blue light exposure, or blood sugar crashes. It's a weak signal, not a real solution:
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Sleep is the strongest medicine on Earth. It burns visceral fat, repairs DNA damage & produces new brain cells. Here are 8 evidence-based strategies that improve your sleep & energy levels: 1.Stop using melatonin gummies.
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How I take Shilajit A lot of people ask: • How often should you take it? • When’s the best time? Here’s what works best for me: • Timing: First thing in the morning on an empty stomach • Dosage: 300–500mg per day • Cycle: 5 days on, 2 days off
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7. Lowers stress naturally Shilajit has been shown to reduce cortisol levels...your body’s primary stress hormone (by up to 30% in some studies) Lower cortisol means: • Calmer mood • Deeper sleep • Faster physical recovery All without medication or stimulants
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Always consult a healthcare professional before starting any new protocols. *This thread includes affiliate links.* This information is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes ONLY.
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