Darrell
@DarrellKawooya
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Doctor of Medicine (MD) → High-Performance Coach. Health, Personal Development, Human Potential. Building a sub-3 marathon (London ’25).
London, England
Joined March 2012
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Pinned Tweet
📸 Before & After: My journey to a healthier me.
I'll break down my "10 Simple Rules for Effective Fat Loss" that helped me transform.
A thread 🧵
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5 years later and I’ve passed my final exams, I’m going to be a doctor 👨🏿⚕️🎉
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No AirPods under the tree, kids are crying, Christmas is ruined
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So overwhelmed by all the kind words and encouragement. I can’t thank you all enough ❤️🙏🏿
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I don't like to think where I would be without my mum's prayers
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This is such a nice gesture from The One Show. Tune into BBC One at 7pm tonight to see our virtual graduation ceremony 👨🏿🎓🎉
Tomorrow we will be celebrating junior doctors graduating earlier in order to help on the frontline. 👩🏽⚕️👨🏼⚕️
If you know a junior doctor who is joining the NHS early, then send in your pictures below or email TheOneShow
@bbc
.co.uk
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Copenhagen Half Marathon ✅
Final Time: 1:45:11
New PB, but a lot of room for improvement.
Sub-1:40 over 21km is still the goal for 2024.
Time to get to work!
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This was me 18 months ago
A health scare put me in the hospital for 2 weeks
It showed me how fragile life is and how important it is to chase your goals
I started running again, trained hard and finished a marathon
The journey taught me more about life than any book could
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Get up and get after it!
3 weeks out from the Copenhagen Half. 🇩🇰
Today's workout was a 14 km progression:
- 5 km easy
- 5 km marathon pace
- 2 km tempo
- 2 km easy
It doesn’t get easier - you just get better.
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- Get sunlight
- Sleep 8 hours
- Walk 10,000 steps
- Fast for 16 hours daily
- Avoid alcohol and fizzy drinks
- Avoid foods with more than four ingredients
Do this, and without lifting a single weight, you'll be healthier than 80% of the population.
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How to become superhuman:
Combine today's technology with your grandparents' work ethic.
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More energy = lifting
Clearer mind = lifting
Deeper sleep = lifting
Stronger bones = lifting
Improved mood = lifting
Lifting = better life
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I've stopped setting annual goals.
Life goals are like getting a six-pack.
As long as you do the right thing day in and day out, you'll get your intended results.
You don't know when, but you'll get there.
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View your busy schedule not as an obstacle to fitness, but as a reason to become more efficient and focused in your workouts.
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The only 5 diet principles you need to lose fat (in order of importance):
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If something makes you:
- Unhealthy
- Unhappy
- Broke
Don’t feel bad about removing it from your life.
You deserve better.
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Be careful about making goals without a plan to achieve them.
Buying costly equipment won’t ensure success—taking action will.
Don’t let your dreams turn into forgotten reminders of what you could have done.
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Increase your running stamina effortlessly:
Just slow down your pace.
It's mechanically the simplest way to run longer distances.
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So instead of Kanye dropping his album he wants to post half naked pictures of his wife
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You're eating right and working out, but you're not losing weight.
Here are 8 hidden reasons why (and how to fix them fast):
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Don't be a kinda person.
"I kinda want to get into shape."
"I kinda want to start a business."
If you only want to kinda get something, you'll only kinda get the results.
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Don’t fall into the trap of thinking that just because you don’t want to succumb to lifestyle inflation, it means you shouldn't invest money into improving yourself.
You have to put money in to get money out.
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The ROI of alcohol is so low compared to the detrimental effects.
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If you declare your love to someone over anonymous ask.fm you're the ultimate fruit salad with extra pineapple
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You can get a great workout at home.
You can get a great workout at a park.
You can get a great workout at Gold's Gym.
You can get a great workout at a hotel gym.
You get 0 results because you're constantly making excuses about equipment.
Use what you have and get creative.
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If you're not seeing progress in what you're doing, genuinely ask yourself if you're trying your best and be honest.
I had to ask myself this question today, and I didn’t like the answer I got.
Your expectations should never exceed your effort.
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"WhatsApp's still not working," it came back 30 minutes go, no one's messaging you g
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Essay Title: Will Marvin ever learn to respect women?
(Answer for 24 Marks)
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I've spent 12 years working out in the gym.
The biggest lesson I've learned?
Don't rely on others.
Don't let your gym partner's inconsistency stop you from seeing progress.
Being able to train alone is a superpower.
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My morning routine used to be:
- Get up
- Exercise
- Meditate
- Breakfast
- Think about work
- Read affirmations
- Start working
My morning routine now:
- Get up
- Black coffee
- Start working
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If you fast, you shed fat.
If you sleep, you recover.
If you lift, you gain muscle.
If you eat right, you fuel growth.
If you track, you measure progress.
If you train regularly, you build endurance.
Your habits will determine your fitness future.
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If you're eating right, there's absolutely no point in taking a multivitamin.
You're just taking a 'make my pee expensive' pill.
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The gym is a mini version of life.
You set a goal, hit obstacles, and keep going.
It’s not just about lifting the weight - it’s about who you become along the way.
The discipline you build helps in all parts of your life.
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It's crazy how much of a ripple effect exercise has on productivity, relationships, and overall life satisfaction.
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Life hack:
If you're ever stuck on whether to take action but are worried you may fail, ask yourself if your 80-year-old self would regret it if you didn't try.
If the answer is yes, then do it.
Life is lived in decades, not days.
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The easiest way to ensure you get a good night's sleep is to avoid bright lights between the hours of 10 pm and 4 am.
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‘Only winners execute.’
Wrong.
Both winners and losers execute.
The difference is winners do it even when they don’t feel like it.
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Once you no longer need motivational tweets or TikToks to get you to do the work, that's when you know you're ready for the next level.
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- Sign up for a race
- Create energising playlists
- Plan routes in beautiful locations
- Find a running partner or join a run club
- Listen to that new audiobook or podcast you've been wanting to hear
Running isn't "boring"
Your body will thank you for it
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When you're your own boss, it's easy to be toxic:
- Over-critiquing yourself.
- Not giving yourself a break.
- Setting unrealistic expectations.
Treat yourself like a fair boss.
Recognise when you've done good work but still give yourself constructive, helpful feedback.
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This guy tweets this every results day, proper enemy of progress
If your A level results are disappointing, don't worry. I got a C and two Us, and I'm currently on a superyacht in the Med.
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dpmo just caught my mum tryna sign up for twitter, she'll get that swift block and report
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You can lose weight with keto.
You can lose weight with paleo.
You can lose weight with carnivore.
You can lose weight with plant-based.
You can lose weight with Mediterranean.
You get 0 results because you're constantly switching diets.
Pick one and commit to it.
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"Diet" and "high protein" foods don't work for weight loss because they're:
- not filling, so you keep eating more
- unusually tasty, so you want to keep snacking
- high in calories, so you end up eating a lot more without noticing
Stick to foods with fewer than 4 ingredients.
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Final day of August!
Missed your fitness goals?
No worries.
Grab paper, set new September goals.
Start fresh tomorrow! 🔥
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Newsflash.
If you are in a caloric deficit and you aren't losing weight, you aren't in a caloric deficit.
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Tweeting "RT for Nelson Mandela" is equally as disrespectful as making jokes on his death
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One thing I can say for certain in my 27 years of life is that
I've never regretted getting a good eight hours of sleep.
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A simple solution for lack of confidence:
Get strong enough to bench press your body weight 10 times.
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how can I buy headphones and with every song I can only hear the instrumental, is it expecting me to drop an F64???
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😩tried to find a stream for the fight and Anthony Joshua has already knocked the guy out
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My family think I'mma go easy on them in bowling uno, my nieces will get murked
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"Stop complaining about GCSE's" allow it you did BTEC Hair and Beauty
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Advice if you're starting something new:
1. Expect to be bad for at least a year.
2. Accept you aren't bigger than the process.
Confidence comes from preparation.
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$400 trainers won't make you a runner.
A high-end gym setup won’t make you a bodybuilder.
Success comes from consistency, not equipment.
Start with what you have, upgrade as you progress.
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Patients used to scoff when we suggested exercise for low mood, but I'm glad the evidence now overwhelmingly supports it.
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You're not too busy to work out.
You're just prioritising scrolling through social media and watching Netflix over your health and personal growth.
Stop making excuses and start making progress.
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Think of consistency as a down payment on success.
Each effort builds equity in your future.
Keep paying in, and the payoff will come.
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I used to waste hours scrolling through TikTok.
Hunting for that perfect motivational video to start my day.
I started running instead and noticed a change in my focus.
Now I don't grab my phone first thing in the morning.
It's a cheat code for productivity and purpose.
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If you focus too much on what you'll get, you miss the journey's most important part:
who you become.
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This guy hasn't recovered from the bang Canelo gave him
Amir Khan says converting to MMA “wouldn’t be a problem”, interested in Conor McGregor fight
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My mum must think I'm some polar bear, making me go Sainsbury's in these Arctic conditions
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@NavalismHQ
@naval
If you combine today’s technology with your grandparents' work ethic
you become superhuman
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Make the phrase "I don't know anything about that yet" a sentence you're comfortable with.
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"I have bad genetics."
Genetics only matter after you've worked so hard that your biceps are bigger than others who are putting in the same effort, thanks to your natural advantage.
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This bus already feels like a sauna but this hippopotamus of a woman still decides to sit next to me
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Three keys to building muscle:
1. Commit to your workouts and let your results do the talking.
2. Push through the repetitive exercises that are essential for growth.
3. Train consistently with intensity.
If any of these elements are missing, you won't see progress.
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Imagine attending a BBQ and there's no meat, the host has to get rushed
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Exercise is like compound interest for your body and mind.
Every movement is an investment, and over time, the returns are exponential—improved focus, better health, and a resilient spirit.
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Your busy schedule is not an excuse for neglecting your health - it's a reason to prioritise it even more.
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Harsh truth:
Your training won’t help you if you aren’t eating and sleeping well.
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