Tyler Van Acker
@Tyler_Van_Acker
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Doctor of PT | Posts on sunlight, sleep, and fitness | I help entrepreneurs enhance productivity with my fit for focus system |
Joined January 2024
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Pinned Tweet
From 5 years of physical therapy experience,
Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.
(Tips and demo for every exercise)
Make sure you bookmark this!
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The biggest crime of this century:
The robbery of our dopamine.
Blue light and processed food are killing the drive of this generation.
Here’s 9 natural ways to boost dopamine (so you can take back control of your life):
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Being fit isn’t just about nutrition and exercise,
It’s also about breathing, sleep, sunlight, nature, walking, mental health, connection, and spirituality.
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13 things I want to share from my thousands of conversations with people who are in pain:
1. Pain is data, not damage. Your pain is not the problem. It's designed to be used as a guide for positive behavior change.
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Is blue light bad?
I've spent over 100 hours studying the topic and the health experts agree:
Blue light is toxic.
Here's the 8 best habits to fix your sleep schedule (and avoid getting sick):
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I became a physical therapist because I love helping people.
But working toward someone else's dream made me despise it.
Here's the 7 steps I used to a start personal brand (and take back my life):
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10. 90 90 hip stretch
If you can't sit up straight you have tight hips.
Lean back on your arms as you work your way up to sitting.
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2. Cat cow
Motion is medicine.
Focus on arching your upper back and rounding your lower back.
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The US had a war on
-Drugs
-Terror
-COVID
But the real pandemic is obesity.
Here's X fat loss secrets (that the elites don't want you to know about):
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Is every supplement safe?
The FDA looks at toxic dose but doesn’t consider the long term effects.
From years of self experimentation,
Here's 7 popular supplements that I’ve found to have hidden risks:
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5. Hip flexion
My hip flexors have always been tight.
Stretching is a useful tool.
But I got the greatest relief from building hip flexor strength.
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600% increase in chronic disease over the last 70 years.
I've spent the past decade in healthcare trying to figure out why.
The indoor lifestyle making us sick.
Here’s my top 10 health habits to avoid modern disease (and boost your energy):
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@SolBrah
The best way to improve hip flexibility is walking with bare feet on uneven ground.
A daily walking habit resolved the back pain problems I had in my early 20’s.
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1. SL RDL
My favorite deadlift variation.
Lift your max weight with less risk for back strain.
Shift your weight into your heel and slowly lower your chest.
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12. World's greatest stretch
Also known as runners lunge,
But this rotation variation is my
#1
.
Stretch your spine, hamstrings, and hip flexors so you can avoid back pain.
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I’ve noticed the more fit I get, the more I crave daily exercise.
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3. Side bend
Your back does more than bend and extend. And your core is more than just abs.
Try this side-bend strength exercise.
Think about moving up then over as you lower the weight down your side.
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2 M views on yesterday's thread.
It took me 6 months to reach 600 followers.
But in the last 24 hours,
I'm grateful to see 1,250+ new supporters.
So I thought I would share more about me:
I've learned a lot about human movement:
-Kinesiology degree
-Self experimentation
-My
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I wish I had this years ago.
The health habits to boost my energy (so I could grow my business).
Get my Protocols for Cognitive Performance for FREE:
1. Like + Comment
2. Follow, so I can DM it
3. RT's appreciated but not required
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4. Deep lunge
There are many benefits to lifting heavy weights.
But I got rid of my back pain by lifting lighter weights in a full range motion.
Muscle length plus strength.
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9. Pigeon stretch
The back of your pelvis has 17 small muscles.
They're there to help with rotation and stability of your hip.
Find the tight muscle by changing the angle.
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Sleep for 8 hours, not 6.
2 hours of sunlight, not 0.
Deep work for 4 hours, not 9.
You’re a human, not a machine.
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8. Couch stretch
Quad and hip flexor stretch.
Control your breathing.
Convince your body to let go of the tension.
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If you got value from this thread,
RT the first tweet to share it with others.
From 5 years of physical therapy experience,
Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.
(Tips and demo for every exercise)
Make sure you bookmark this!
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11. Resisted sidestepping
This exercise is to strengthen the muscles on the back of our pelvis.
Push your knee's out into to the band and stay in posture.
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15. Plank with KB pull through
Build rotational strength with this kettle bell exercise.
Tighten your core and keep your head up (good advice for all exercise).
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6. Pallof press
Strength to stabilize your spine.
Half kneeling helps to isolate the core.
Resist rotation and maintain a steady breath.
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I got two new books yesterday.
One was torn up by my dog.
The other was
@thedankoe
’s Art of Focus.
When you build a high-value product
It pays to deliver it in a high-value way.
Now I’m building my own brand on X after joining his
@kortexco
mastermind.
If you’re willing to
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@DrJackKruse
This year was the 1st time I was able to get my blood sugar under control.
I was focused on diet and exercise but it wasn’t until I changed my light habits that I was able to maintain my glucose levels.
My next move is changing zip codes to further improve my light environment.
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7. Bird dog row
Sitting all day results in tight core and hip flexors.
The solution is to build strength in your extensors.
For an easier version, search youtube for "bird dog exercise".
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14. Side plank with hip drop
Static planks are over rated.
It's more important to control your movements than hold any one position.
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@BlueLightDiet
This was the first winter I used a UV light (instead of a Vit D supplment):
-No “SAD"
-No winter acne
-Lower cholesterol
All I can say is that we're being lied to about the affects of UV light.
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13. KB lower trunk rotation
I'm a big fan of outdoor exercise.
Anti-rotation exercise to stabilize your spine.
Pull your belly button in to help your core contract.
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You need a plan.
Because if you don’t,
Society will shape your future.
It doesn’t care what’s good for you.
Make the decision to do it your way.
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Start your day with intention:
-walk
-exercise
-deep work
-read to learn
-view the sunrise
End your day with intention:
-stretching
-read to rleax
-plan tomorrow
-write in a journal
-put your phone away
Feel your focus improve instantly.
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@DrJackKruse
I’ve maintained 7% body fat for almost a decade.
But it wasn’t until I started learning about light that I was able to get my blood glucose levels under control.
Diet and exercise will not save you from chronic disease.
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7 ways to have a high energy week:
-1 dinner with friends
-2 walks per day
-3 ice baths
-4 hours on a personal project
-5 workouts
-6 AM wake up
-7 days of morning sunlight
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I've spent the past 15 years lifting weights (and 5 years as a physical therapist).
Here's the 10 biggest lessons I've learned about strength training:
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Everyone preaches Andrew Huberman’s advice like it’s gospel.
But Stanford controls the narrative.
It’s their job to maintain billion dollar donations, not teach truth.
If you’re looking for a fresh perspective, here’s 10 de-centralized health experts:
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@thedankoe
Most people think a little more effort will solve their problem.
You don’t need more motivation.
Zoom out so you can see the situation for it what it really is so you can start flowing with reality of your situation.
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The sun is dangerous.
Saunas are dangerous.
Ice baths are dangerous.
Consult your doctor before adopting a healthy lifestyle.
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@DrJackKruse
If you’re looking for a de-centralized perspective, here’s a list of 10 health experts you should follow:
1.
@ChrisMasterjohn
2.
@CaloriesProper
3.
@ErwanLeCorre
4.
@BlueLightDiet
5.
@DrJackKruse
6.
@RemnantMd
7.
@nicknorwitz
8.
@tednaiman
9.
@Grimhood
10
@MDTeryn
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𝗕𝗥𝗜𝗚𝗛𝗧 𝗟𝗜𝗚𝗛𝗧 is a hormonal signal.
It increases:
-Dopamine (mood)
-Testosterone (energy)
-Vitamin D (Immune function)
It decreases:
-Cortisol (stress)
-Melatonin (sleepiness)
-Prolactin (reduces motivation)
There's no subsittue for 𝗕𝗥𝗜𝗚𝗛𝗧 𝗟𝗜𝗚𝗛𝗧.
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Most people think being in bed for 8 hours is enough.
But they don’t realize they're not getting into deep sleep.
Here’s 7 bad habits that are detrimental to your recovery:
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Society measures success by looks, power, and income. But a better way to measure is by how how good you feel.
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600% increase in chronic disease over the last 70 years.
Prediction:
Chronic disease rates will continue to rise.
How can you avoid becoming a part of the majority?
The most common advice is diet and exercise.
Everyone knows they should exercise and eat healthy.
But most
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Humans are not designed to spend 90% of their day indoors.
Our circadian rhythm requires bright light.
Here's a thread on the best times to go outside (to boost your daily energy):
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7 pieces of unconventional fitness advice (from a PT):
1. Sit on the floor
The US has twice has much back pain compared to Asia.
The difference is their culture has traditions of sitting on the floor.
Chairs create tight hips and weak core muscles.
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Less tech, more trees.
Less noise, more solitude.
Less blue light, more sunlight.
Less repetition, more creativity.
You're not a machine, you're human.
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5 habits to never feel tired again:
1. Bright light in the morning
2. Lift heavy weights
3. Ice bath
4. A personal project
5. No blue light in the evening
If you're drinking too much caffeine, steal this 5 step routine.
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9 natural ways to boost your dopamine:
1. Sleep
2. Sun tan
3. Ice bath
4. Meditate
5. Real food
6. Lift weights
7. Relationships
8. Morning sunlight
9. Self development
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Everything you need in 1 tweet:
Energy: food, oxygen, sunlight
Improvement: self, social, spiritual
Information: love, safety, confidence
You don’t need to optimize every detail of your life.
Nail your basic needs and let everything else go.
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Touch your feet to the earth.
Grounding decreases INFLAMMATION and increases ENERGY.
How to do it and why it works:
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Today I turn 30.
As a physical therapist, I've noticed every injury has one thing in common:
WEAKNESS.
Here's 30 exercises to keep you moving like you did in your 20’s:
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Grateful to say I've had 7% body fat for 7 years (without dieting).
I've learned the results don't last when you cut calories.
Here's the 5 most important behaviors to help you stay fit for life:
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I used to hate running.
What changed?
I discovered barefoot running.
Here's 7 tips to run the way your body was designed to:
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Cristiano Ronaldo knows:
Sun on your skin improves performance.
Here's 7 tips on how to tan your skin (without burning):
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My wife and I designed the home gym of our dreams.
As physical therapists, we put a lot of thought into what equipment we need.
From 2 Doctors of PT, here's the best equipment to buy for your home gym:
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Performance is realizing reality is now.
Progress is realizing reality is dynamic.
Peace is realizing reality is always right.
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Long walks are the best habit for creativity.
Your sense of self has disappeared...
And then you feel that pain in your foot.
If you love long walks, here's 7 foot exercises to keep you in the flow state:
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Let’s put big pharma out of business.
7 zero cost health habits that work better than meds:
-Run
-Walk
-Meditate
-Grounding
-Sun exposure
-Time with friends
-Swim in a lake or ocean
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7 tips to become a stronger human:
1. Hot and cold
2. Walk barefoot
3. Sit on the floor
4. Embrace silence
5. Lift heavy weights
6. Enforce boundaries
7. Take deeper breaths
If you want to be unstoppable, do all 7 and get 8 hours of sleep.
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I thought I wanted freedom until I realized the value of constraints.
Your best is unlikely if you don’t plan your actions.
-Morning routines.
-Goals with a time frame.
-Scheduling with time blocks.
If you're seeking freedom, you'll go further with constraints.
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Being fit isn’t just about nutrition and exercise,
It’s also about breathing, sleep, sunlight, nature, walking, mental health, connection, and spirituality.
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The Okinawa Islands, a place where people live longer than anywhere else in the world.
One of their secrets?
They don't have a word for retirement.
The Okinawa value their 𝙄𝙠𝙞𝙜𝙖𝙞 (reason for being)
Here's how you can use their ancient wisdom to find work that you love:
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Start your day with:
-exercise
-deep work
-the sunrise
End your day with:
-reading a book
-planning tomorrow
-turning off your phone
Feel your focus improve instantly.
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I've come up short.
Last summer I made a public goal to dunk a basketball.
A good looking layup was the best I have to show for it.
At the age of 30, I know my lifelong dream of dunking is only becoming more unlikely.
I'm 5 foot 10" and have no basketball experience (outside
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For best business practices, look where the money is flowing.
For best health practices, look where the money isn’t flowing.
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The real performance enhancing drug is caring deeply.
Make every moment:
-All in
-Precious
-Conscious
We don't have a lot of time here on earth.
But if you want to make the most out of it, be deliberate with every action you take.
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@DrJackKruse
I’m 30 years old, 7% body fat, and take pride in my health.
But my blood tests were coming back with elevated glucose levels.
The Tetragrammaton podcast lead me down a rabbit hole to understanding how light was causing me to have the same problems majority of the population.
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I quit instagram after 2 years of weekly posting.
Here’s why you should keep writing on 𝕏:
2 years on instagram: 100 posts (0 comments on other profiles)
Less than 2 months on 𝕏: 800 posts
My post rate increased by a factor of 50.
When I started posting content, I thought
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@FitFounder
Morning Sunlight.
If you want more energy and focus.
Literally nothing can match the benefits of bright light.
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90% of people who go on a diet gain the weight back.
Why?
Poor metabolic health.
Here's 7 tips to improve your metabolism (and stay fit for life):
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3 bad habits leaving you unsatisfied (and a solution):
Pointless texting → Accountability group
Endless snacking → 10 hour eating window
Mindless scrolling → Create your own content
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People say “I’m not a very motivated person…” but they:
-Get 6 hours of sleep
-Scroll on social media for hours
-Get less than 30 minutes of sunlight
Fix the fundamentals before you look for the next productivity hack.
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1. Sleep
1 night of bad sleep equals
-More screen time
-Less likely to workout
-Craving high calorie food
Sleep is the foundation of your desire to be healthy.
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Stop telling yourself 6 hours of sleep is enough.
You're getting by but you'll never out perform the you after 8 hours of rest. Inconsistent sleep is making bad for your health, your work and your mood.
Sleep is a necessity, not a luxury.
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Interested in more health habits to stay fit and focused?
Get my Protocols for Cognitive performance here:
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Winter sucks.
This hot new health trend will make it better:
Light therapy.
If you want more energy, here's the 3 best lights to boost your productivity:
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Ask yourself:
"How can I program my brain to be addicted to results?"
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Involuntary struggle comes with pain.
Voluntary struggle comes with results.
Experience the benefits of hard work or don’t.
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Less data, more focus.
Less repetition, more creativity.
You're not a machine, you're human.
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Humans share 98.8% of their DNA with Chimps (And 50% with a banana).
Is something more important than DNA?
I was taught that DNA causes disease.
But this didn't add up for me.
@DrJackKruse
filled me in on what my medical textbooks were missing:
Your genes don't make you
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Health isn’t the absence of symptoms,
It’s the capacity to endure stress:
-Hot
-Cold
-Disease
-Workouts
-Personal Growth
Being healthy means you can handle things that would knock most people out.
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healthy fun hobbies: walks in the park, lifting heavy weights, gardening, playing sports, swimming in a lake or ocean.
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I don't workout for the physique.
I do it because of how movement makes me feel:
-"Runner's high"
-Pure focus playing sports
-Flow state skiing down a mountain
-Adrenaline after lifting something heavy
Instead of chasing the results, do activities that make you feel good.
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I love spending time in nature. You instantly feel relaxed, realize you're apart of something bigger, make connections that would never happen sitting inside. And it’s free to everyone. All you have to do is realize it’s value.
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5. Real food
Big food brands are chasing a billion dollar reward to keep you craving more.
Eat plants, meat, and fish from local farmers so you can avoid engineered ingredients.
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I’ve noticed the healthier I get, the less I crave un-healthy behaviors.
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-Works in a cubicle
-Netflix every evening
-Too cold to go outside
-10 hours of screen time
-Out late every weekend
The average person’s light environment is destroying their sleep. If you want your brain to perform, avoid these social norms.
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5 doctors better than Fauci:
Sun
Diet
Sleep
Friends
Exercise
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@johnnyxbrown
90% of people try to sustain caloric deficit end up putting the weight back on.
How to fix your metabolism:
-Cold exposure
-Post-meal walks
-Reduce blue light
-Afternoon workouts
-10 hour eating window
-2 hours of sun exposure
-Consistent sleep-wake time
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The sunrise is incredible. You feel connected with something bigger than yourself, with each passing moment the sky changes colors, the birds are chirping, and your problems begin to melt away as you’re presented with an opportunity to begin again.
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My definition of health:
The capacity to endure stress (and comeback stronger):
-Disease
-Workouts
-Hot & cold
-Responsibility
-Personal Growth
Being healthy means you can handle things that would knock most people out.
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