Chris Boettcher
@chrisboettcher9
Followers
166,827
Following
348
Media
1,280
Statuses
18,716
I’ll help you take back control of your health, lose 20+ lbs, and kill the dad bod. Doctor | Husband | Father | 10x Ironman |
Joined November 2020
Don't wanna be here?
Send us removal request.
Explore trending content on Musk Viewer
NACIONAL NACIONAL
• 316757 Tweets
#GranHermano
• 144215 Tweets
スタンプ
• 138197 Tweets
GPT-4o
• 104502 Tweets
#JACKANDJOKERQ1
• 95694 Tweets
#WWERaw
• 83379 Tweets
Rangers
• 54370 Tweets
Luciano
• 39660 Tweets
Dallas
• 39095 Tweets
Cavs
• 37484 Tweets
Thunder
• 36866 Tweets
#साथी_मुहिम
• 28718 Tweets
Diniz
• 26107 Tweets
Mavs
• 20864 Tweets
Dort
• 20224 Tweets
Canes
• 19816 Tweets
Gunther
• 17702 Tweets
Shai
• 16068 Tweets
Dario
• 15509 Tweets
スナック
• 13739 Tweets
スクエニ
• 12738 Tweets
Jey Uso
• 11728 Tweets
Daronco
• 11262 Tweets
Pinned Tweet
I've completed 10 Ironmans and treated over 3,000 patients over the past 10 years.
Here's every fitness tip I could think of:
1) Kids will only move as much as their parents do.
283
1K
11K
I've completed 10 Ironmans and treated over 3000 patients over the past 10 years.
Here's every fitness tip I could think of:
1) Kids will only move as much as their parents do.
683
6K
35K
Dads don’t need to:
-Deadlift 600 lbs
-Run 100 mile races
-Spend 2+hours/day training
-Count every calorie they eat
Dads simply need to:
-Be present
-Take their health seriously
-Have energy to play with their kids
-Lead their family to a healthy lifestyle
1K
3K
30K
Don’t be confused by the illusion of freedom:
Sitting 40 hours/week
Controlled by the news
Dependent on Big Food
Addicted to social media
True freedom is:
Time with your kids
Building your dreams
Working to serve others
Pursuing greater purpose
1K
4K
24K
I'm 35.
If I were 18 again, here are the 35 things I'd do differently:
1. Realize college is a scam.
519
4K
20K
50 years ago, Big Sugar quietly paid three scientists to point the blame for chronic disease at cholesterol and saturated fat.
Millions of Americans died as a result.
Here’s how Big Sugar has been lying to the American population since 1965:
495
7K
18K
It doesn't matter if you're 25 or 75, do these 10 exercises for the rest of your life:
164
3K
18K
Bold prediction:
50% of university enrollment will disappear in the next 10 years.
1K
894
15K
50 years ago, Big Sugar quietly paid three scientists to point the blame for chronic disease at cholesterol and saturated fat.
Millions of Americans died as a result.
Here’s how Big Sugar has been lying to the American population since 1965:
213
4K
12K
Nutrition 101 in 25 sentences.
Trust me, you didn't take this class in school:
204
3K
11K
I’ve treated over 1000 people with neck, low back, and shoulder pain.
Many of them were limited by one common problem, poor thoracic mobility.
Here are 6 simple exercises I often used and you can do to alleviate pain and improve your posture.:
144
2K
11K
5 ways to shed the gut and take back control of your health:
1) Intermittent fasting
2) Eat a high protein diet
3) Don't drink your calories
4) Resistance train
5) Prioritize sleep
54
3K
11K
I'm 36.
If I were 18 again, here are the 36 things I'd do differently:
1. Realize college is a scam.
186
1K
9K
26 health cheat codes I know at 36 I wish I knew at 26:
1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet.
114
1K
9K
Your doctor can’t do 10 pushups.
But yet you keep trusting them to take care of your health.
Here are 20 mind-blowing things they don’t want you to know about the “sick-care” system:
284
3K
8K
They demonized eggs.
They told you the cholesterol and fat were bad for your heart.
But it was a lie.
Eggs are one of the most powerful superfoods on the planet.
Here’s why you should be eating them:
245
1K
7K
The Big Food industry spent billions teaching you what to think about food.
Everything you've been taught about eating is WRONG.
Here's 20 tips to educate yourself:
263
2K
6K
If you can’t lose stubborn belly fat, this is why (thread):
62
1K
6K
Your doctor can’t do 10 pushups.
But yet you keep trusting them to take care of your health.
Here are 20 mind-blowing things they don’t want you to know about the “sick-care” system:
165
1K
6K
Here's 5 ways you can fight back against visceral fat:
1) Intermittent fasting
Create an 8-10 hour eating window at first to rest/heal your gut.
Reduces gut/systemic inflammation and teaches the body to utilize stored energy.
Burns fat while maintaining metabolic rate.
23
713
5K
If I could only choose 4 habits to stay lean, build muscle, and maintain high energy, here’s what I would choose:
1) Walking 8,000+ steps a day
Everyone tells you to walk more to lose weight.
But no one tells you why.
It's simple:
Take the example of running a mile vs.…
152
711
5K
Tom Cruise looked insane 10 years ago when he suggested the answer to many mental health issues might not be antidepressants and drugs, but instead sufficient nutrition and exercise.
10 years later, it's starting to look like he was the sane one all along.
163
607
4K
Your "Dad Bod isn't a joke.
It's setting you up for chronic disease and stealing your future with your children.
Here's 11 ways it's slowly killing you and how you can stop it in it's tracks:
89
1K
4K
Men’s testosterone levels begin to decline by 1-2% per year after age 20.
Here’s how to reverse the decline and naturally increase your testosterone well into your middle years without exogenous sources or TRT:
66
882
4K
Andrew Huberman has been instrumental in improving my overall knowledge of health and fitness.
He outlines 5 key habits to "re-up" every 24 hours to maximize our health.
Here they are:
1) Sunlight
Sunlight is our most neglected energy source.
It boosts Vitamin D levels
It…
73
656
4K
Teach your kids the medicine cabinet isn’t in the bathroom.
It’s found in the fridge.
152
321
4K
You’ve been lied to about heart disease.
Give me 2 minutes to tell you the truth about cholesterol:
144
1K
4K
Your Doctor can't do 10 pushups but you keep trusting them to take care of your health.
Here's 25 things they don't want you to know about the sick-care system:
96
757
4K
I’ve treated over 1,000 people with neck, low back, and shoulder pain.
Many of them were limited by one common problem, poor thoracic mobility.
Here are 6 simple exercises you can use to alleviate pain and improve your posture in just 10 minutes:
36
529
4K
The average man today lacks purpose.
Modern life breeds men who fall victim to cheap dopamine, cheap food, and shallow pleasures.
Here are 7 ways to reject average and take back control of your life:
55
621
3K
80% of people are insulin resistant.
It's a silent killer...
If you want to learn about the deadly condition you probably already have, read this:
63
777
3K
Nutrition 101 in 25 sentences.
Don't miss this, you didn't learn this in school:
55
532
3K
They demonized eggs.
They told you the cholesterol and fat were bad for your heart.
But it was a lie.
Eggs are one of the most powerful superfoods on the planet.
Here’s why you should be eating them:
104
449
3K
There are two types of fat: subcutaneous and visceral (abdominal) fat.
Subcutaneous fat is stored under the skin at the surface level.
Visceral fat is far more dangerous because it wraps around organs, releases inflammatory markers, and produces toxic chemicals and hormones.
6
441
3K
5) Establish full range of motion before you start building strength.
6) Weight train for your metabolism.
7) Do cardio for your mental health.
8) Walk for your longevity.
10
216
3K
If you don’t want to look like everyone else then your plate can’t either.
-Eat beef for breakfast
-Choose protein over a pastry
-Build your plate around meatballs instead of spaghetti
-Eat carbs but do it around your workout
It won’t be normal but that’s the point.
185
235
3K
2. Bet on myself as often as possible.
3. Cut negative people out of my life.
4. Watch less sports.
5. Unlearn the food pyramid and eat more protein.
28
120
3K
2) Eat a high protein diet
-Slows down digestion limiting spikes and crashes in blood sugar that lead to insulin resistance and visceral fat storage.
-Increases satiation (fullness) cutting down on the need for snacking.
-Burns 80-100 calories/day extra through digestion.
9
448
3K
Society has sold men the lie that at 25 our best days are behind us.
This has led to:
-Lack of purpose
-The rise of the Dad Bod
-Plummeting testosterone
-Men no longer competing
Reject that belief and you can be limitless in your 40s, 50s, and beyond!
290
329
3K
3) Don't drink your calories
Alcohol, soda, and juices create massive sugar spikes. They act like an IV of sugar into the bloodstream because there is nothing to slow down digestion.
Over time this leads to insulin resistance and fat storage around the liver and abdominal area.
19
440
3K
5) Prioritize sleep
Poor sleep decreases your fullness hormone (leptin) and increases your hunger hormone (ghrelin) causing you to snack.
Bad sleep reduces insulin sensitivity keeping blood sugar levels elevated. Your body will then want to store energy instead of burn it.
6
461
3K
Your health is being destroyed by chronic inflammation and insulin resistance.
Big Pharma led you to believe engineered medications were the only answer.
Here's 7 natural herbs and spices to fight inflammation and improve your sugar levels:
81
729
3K
Big Food companies spent BILLIONS “teaching” you about nutrition.
But 99% of it was a lie.
Here are 12 things about nutrition you need to relearn:
55
525
3K
Seed Oils are making you fat, depressed, and sick.
Here’s everything you need to know about them (and how to avoid them):
169
737
3K
Men’s testosterone levels begin to decline by 1-2% per year after age 20.
Here’s how to reverse the decline and naturally increase your testosterone well into your middle years without exogenous sources or TRT:
54
450
3K
Most people have poor gut health.
And poor gut health leads to:
• Poor mental health
• Chronic inflammation
• Increased risk of disease
Here are 11 simple ways to fix your gut:
27
531
3K
4) Resistance train
Lifting weights helps build muscle which is the most metabolically active tissue.
This helps to burn more calories throughout the day and regulate sugar levels.
When sugar levels are stable the body is able to more effectively burn stored fat.
10
400
2K
80% of people are insulin resistant
It's a silent killer...
If you want to read about the deadly condition you probably already have, read this:
70
761
2K
10 things you're probably doing every day that are seriously damaging your health:
1) Drinking caffeine first thing in the morning
47
461
3K
10 things you're probably doing every day that are seriously damaging your health:
1) Drinking caffeine first thing in the morning
55
436
2K
What are the dangers of visceral fat?
Visceral fat is a sign of the metabolic syndrome which includes:
-High blood pressure
-Obesity
-High cholesterol
-Insulin resistance
These often lead to:
-Heart disease
-Diabetes
-Stroke
-Dementia
6
393
2K
2) Train your diaphragm. It is the most underrated and underutilized muscle you have.
3) Your core has little to do with your 6 pack muscles.
4) A focused 45 minute workout is more productive than 2 hours with no structure.
29
133
2K
6. Never stop physically competing
7. Spend more time outdoors.
8. Dive deep into nutrition sooner.
9. Ask more questions to challenge my own thoughts and the narrative.
1
102
2K
9) Running isn't bad for your knees. Weak hips, ankles, and feet are.
10) Repetitive movements (swimming, running, cycling) create imbalances. Single leg exercises are key to finding and addressing weaknesses.
11) You will stick with cardio if you find a version you enjoy.
31
142
2K
What are the causes of visceral fat?
1) Too many calories in and too little activity.
2) Alcohol intake plays a major factor in increased visceral fat storage.
3) Genes do play a role in where your body is predisposed to storing fat.
10
356
2K
15) Family walks after meals should be non negotiable. They improve insulin sensitivity, recovery from workouts, and overall mood.
16) Hydration starts the days before exercise not the morning of.
17) Rarely is the area of pain the source of your problem.
11
107
2K
Your health is being destroyed by chronic inflammation and insulin resistance.
Big Pharma led you to believe engineered medications were the only answer.
Here's 7 natural herbs and spices to fight inflammation and improve your sugar levels:
60
510
2K
I've completed 10 Ironman triathlons.
If I were starting my training from 0 today, here are the 26 non-negotiable steps I would take to become an Ironman in 12 months.
67
315
2K
Your abdominal fat is destroying your organs and setting the stage for diabetes, heart disease, and cancer.
Here's 5 ways you can shed that gut and take back control of your health:
29
484
2K
10. Learn to do as many things with my hands as possible.
11. Explore more of my passions and less of what was safe and secure.
12. Start a small business even if I had no idea what I was doing.
13. Understand sound money.
9
99
2K
You can't touch or see visceral fat but it's the beer belly that pushes out the abdominal area.
It's also common in those who are skinny fat and lack muscle in their upper body with an increased waistline >40 inches in men (think dad bod) and >35 inches in women.
5
283
2K
Doctors are taught to respond to disease rather than prevent it.
It's better for business.
Here's 12 ways you can build preventative health into your life:
1) Stop looking for a medication to solve your problems.
37
535
2K
Truth has become an illusion in the media.
Here are 45 harsh truths you won't ever hear on CNN.
79
585
2K
The Big Food industry spent billions teaching you what to think about food.
Everything you've been taught about eating is WRONG.
Here's 20 tips to educate yourself:
43
449
2K
Your "Dad Bod isn't a joke.
It's setting you up for chronic disease and stealing your future with your children.
Here's 11 ways it's slowly killing you and how you can stop it in its tracks:
22
312
2K
In my 35 years, I’ve competed in 10 Ironmans and helped over 3000 patients reach their health and fitness goals.
Here are 35 timeless fitness tips I’ve learned over the years:
50
389
2K
If you can’t lose stubborn belly fat, this is why:
31
420
2K
Your health is 100% your responsibility.
I've treated 1000's of patients in the clinic.
These are the 19 most common mistakes that limited their health (thread):
37
241
2K
Nutrition 101 in 25 sentences.
Trust me, they didn't teach you this in school:
67
287
2K
I hope you enjoyed reading this:
If you learned something and found value in it, please retweet so others can learn as well.
Follow me
@chrisboettcher9
for more on taking control of your health and life.
27
529
2K
26. Avoid relationships that had no chance of a marriage outcome.
27. Eliminate negative self talk holding me back.
28. Create passive income and escape trading time for money.
29. Stop worrying about what people think because no one is actually paying attention.
6
108
2K
Most people have poor gut health.
And poor gut health leads to:
• Poor mental health
• Chronic inflammation
• Increased risk of disease
Here are 11 simple ways to fix your gut:
45
385
2K
12) Hard workouts and a shitty diet= High risk for injury
13) Fitness is mental. Talk positively about yourself and believe in your future success.
14) The best warmup is simple movement through the full range of motion.
6
75
2K
80% of people are insulin resistant
It's a silent killer...
If you want to control the deadly condition you probably already have, read this:
45
494
2K
As a man, you are responsible for the physical and mental wellbeing of your entire family.
Here's 10 simple ways you can lead your family to more health and happiness:
45
278
2K
14. Get in the habit of writing daily.
15. Spend time around as many different careers as possible.
16. Act more and plan less.
17. Start investing right away.
8
84
2K
18. Chase freedom of time instead of money.
19. Use social media to create more and consume less.
20. Take daily walks without distraction.
21. Travel as much as possible.
4
96
2K
Doctors are taught to respond to disease rather than prevent it.
It's better for business.
Here's 12 ways you can build preventative health into your life:
1) Stop looking for a medication to solve your problems.
31
331
2K
18) Leg day is the most important day for improving upper body strength.
19) Static stretching is best after activity and when held for >60 seconds.
20) Compete only against the guy in the mirror not the guy who has already been in the gym for 10 years.
12
73
2K
Here’s an easy 4-step morning routine for maximum energy, health, and vitality:
Step 1 - Drink Water
When you wake up, you've gone 7-8 hours without water.
Dehydration causes poor cognitive function and low energy throughout the day.
So it's essential to kickstart the…
37
263
2K
33. Find my own answers instead of trusting "experts."
34. Learn as many tech skills as possible.
35. Realize its all up to me and no one is coming to save me.
14
100
2K
22. Drink more water and a whole lot less alcohol.
23. Focus on networking rather than memorization and grades in school.
24. Find likeminded men who challenge me and hold me accountable.
25. Lift weights more and run less.
15
75
1K
21) Life is about overcoming resistance. No better way to learn this than through exercise.
22) Commit to exercise for 1 week. Stack a few early wins and it can snowball into life change.
23) Find a zero drop shoe with a wide toe box. Traditional shoes kill you feet.
19
66
1K
Men leading your family starts with taking care of your health.
Want to:
-Lose 20 lbs in 90 days
-Have greater energy to play with your kids
-Kill the dad bod so don’t become a health burden on your children
GUARANTEED result or your money back.
DM “Life” for info
89
253
1K
30. Become a morning person.
31. Take advantage of free education (Youtube, podcasts, etc.)
32. View risk as an opportunity and take more of it.
10
83
1K
The average man today lacks purpose.
Modern life breeds men who fall victim to cheap dopamine, cheap food, and shallow pleasures.
Here are 7 ways to reject average and take back control of your life:
31
252
1K
Your health is 100% your responsibility.
I've treated 1000s of patients in the clinic.
These are the 19 most common mistakes that limited their health.
26
279
1K
31 health reminders you probably overlooked:
1) Sugar is more addictive than cocaine.
36
335
1K
If I was 20 pounds overweight and had chronic knee pain, here’s exactly what I would do to lose the weight and save my knees:
30
240
1K
If I was 20 pounds overweight and had chronic knee pain, here’s exactly what I would do to lose the weight and save my knees:
20
258
1K
2. Avoid relationships that had no chance of a marriage outcome.
3. Build a habit of writing daily.
4. Prioritize more weight training and less running.
8
69
1K
Upgraded the mattress yesterday.
I’m pretty frugal but there are certain things worth every penny
-Mattress
-Quality food
-Running shoes
What else would you add?
621
55
1K
You can't turn back the clock but you can move forward.
Challenge yourself to learn new skills, get out of your comfort zone, and think for yourself.
You will look back a year from now as I do and not recognize the person you once were.
It's never too late to get started.
14
104
1K
One of the most underrated practices in the health and wellness space:
Grounding.
Here are 4 surprising benefits of the practice:
140
229
1K
I've completed 10 Ironman triathlons.
If I were starting my training from 0 today, here are the 26 non-negotiable steps I would take to become an Ironman in 12 months:
31
119
1K
The healthcare system wants you dependent so they can charge you thousands of dollars to stay alive.
Here are 7 lifestyle changes you can make to save thousands of dollars and stay out of the system:
31
244
1K
They demonized eggs, one of the most nutrient dense foods on the planet
Taught you “Breakfast is the most important meal of the day”
And then convinced you eating boxes and boxes of highly processed cereal was the solution.
34
156
1K
10 exercises you should do the rest of your life:
• Bird dogs
• Dead hangs
• Sit to stands
• Glute bridges
• Dumbbell RDL
• Thoracic rotation
• Piriformis stretch
• Prone I's, Y's, T's
• Single leg balance
• Bulgarian split squat
18
109
1K
24) Kids need to see their fathers willing to put themselves out there and compete.
25) A high protein diet isn't just for body builders. If you're breathing its for you.
26) Find your "why" and focus on it daily as you work back towards a healthy lifestyle.
20
49
1K