Ashley Richmond

I’ve dedicated my life to finding the ultimate formula for optimal body composition.

Now, I'm a national strength &amp; conditioning coach and online health consultant.

Don’t waste the next 10 years of your life trying to figure this out.

I’ll give it to you in the next 3 minutes: 

1. Remineralize

Minerals are crucial for the optimal functioning of our bodies.

They’re involved in hundreds of processes within the body.

And unfortunately, our lifestyles lead to a depletion of minerals.

Look into adding these:

• Zinc
• Boron
• Sodium
• Magnesium

2. Reduce stress

Stress is a massive saboteur of health.

When you're stressed, you produce large amounts of cortisol.

This leads to:
• Struggling to put on muscle
• Struggling to lose weight
• Hormone dysregulation
• Poor sleep quality

Prioritize stress management.

3. Prioritize protein

You need to eat a lot of protein.

Protein is the building block of our bodies.

It also helps manage hunger and will help you lose weight.

Aim for 1g per lb of body weight each day.

Also, try to get 30g at each meal to stimulate muscle protein synthesis.

4. 10k steps per day

If you want to lose weight, you need to move more.

There’s no arguing this.

You should be hitting 10k steps every day.

Make an effort to get out for walks after meals.

This has the added benefit of helping with blood sugar regulation.

5. Daily mobility work

You need to learn how to move properly.

You need to take your joints through their full range of motion and be able to demonstrate strength in these ranges.

Bookend your day with mobility work.

10 minutes in the morning and 10 minutes at night.

6. Meal plan and prep

You need to plan what you’re going to eat.

If you don’t know what you’re eating, you’re going to wing it and end up eating something that doesn’t align with your goals.

Spend one afternoon each week getting clear on what you're going to eat.

7. Get 7 hours of sleep

If you’re not sleeping 7 hours every night, you’re sabotaging your efforts.

Make sure you always allow a minimum of 8 hours of sleep opportunity (from turning the lights off to waking up).

Try to keep your bedtime and wake time the same every day too.

8. Eat high-quality food

Your body composition is a reflection of the quality of the food you eat.

Make sure you’re eating high-quality foods and avoiding low-quality foods.

Prioritize:
• Fruit
• Vegetables
• Grass fed meat
• Good fats (butter, coconut oil, fish, avocado)

9. Reduce your toxic load

We’re exposed to dozens of toxins on a daily basis.

You need to limit this where you can.

Avoid:
• BPA
• Lead
• Arsenic
• Tap water
• Non-organic produce

Key points:
• Filter your drinking &amp; shower water
• Avoid using plastic
• Eat organic

10. Lift weights 3x per week

Lifting weights will help you:
• Live longer
• Lose weight
• Build muscle
• Optimize your hormones
• Improve your brain health
• Improve your quality of life
• Improve your mental health

Aim to lift heavy things three times per week.

11. Move intensely 2x per week

You need to get your heart rate up on a regular basis.

Aim to reach max heart rate a couple of times each week.

(You can calculate max HR as 220-age)

You can do this with:
• HIIT
• Sprints
• Playing sports
• Circuit training

12. Get 150 minutes of zone 2 cardio

Zone 2 cardio is exercise at 60-69% of your max HR.

Hitting this target will have a massive positive impact on your health.

You'll
• Lose weight more easily
• Boost mental health
• Optimize sleep

To upgrade your body:

Remineralize
Reduce stress
Prioritize protein
10k steps per day
Daily mobility work
Meal plan and prep
Get 7 hours of sleep
Eat high-quality food
Reduce your toxic load
Lift weights 3x per week
Move intensely 2x per week
Get 150 minutes of zone 2 cardio

If you found this valuable and you want to get into great shape this year, I can help you:

• Lose 10-20lbs
• Build 10lbs of muscle
• Optimize your hormones
• Achieve peak health &amp; fitness

In less than 3 hours total per week.

Learn more here:
https://consult.ashleyrichmond.net/program-1506-7267 

Thank you for reading!

If you enjoyed this thread:

1. Follow me @_AshleyRichmond so you don't miss the next one.

2. Retweet the tweet below to help others optimize their health too:

The hidden cause of your fatigue, brain fog, and slow metabolism:

Unhealthy mitochondria.

These cellular powerhouses control your energy, aging, and fat-burning capacity—yet 99% of people ignore them.

Here are 10 science-backed strategies to revive your mitochondria: 

You'll remember from biology class that mitochondria are the powerhouse of the cell, providing the energy needed for all aspects of life.

90% of the body's energy is produced in the mitochondria.

Unhealthy mitochondria = poor health

Here's how to keep them healthy:

1. Minimize artificial blue light exposure

Artificial blue light (i.e., from screens and lightbulbs) harms your mitochondria.

This artificial light is essentially a toxin.

It increases oxidative stress - which damages your mitochondria.

Limit your exposure.

2. Consume important nutrients

Mitochondria need nutrients to function properly.

Pay attention to these:

• Acetyl L-carnitine
• Magnesium
• Lipoic acid
• Omega-3
• B vitamins
• Vitamin E
• Selenium
• CoQ10

Try to get them from food sources where possible.

3. Increase red light exposure

Red light heals the mitochondria.

One of the best ways to increase your exposure to red light is to get outside at sunrise and sunset, and expose as much skin to the light as possible.

Another option is to get a red light device to use at home.

4. Minimize oxidative stress

Oxidative stress harms the mitochondria by causing damage to their structure.

This makes them work less effectively, leading to less energy and other problems in the cell.

Here's how to minimize it:
• Avoid seed oils
• Minimize toxin exposure

5. Consume antioxidants

Antioxidants neutralize and reduce oxidative stress by donating electrons to unstable molecules (free radicals) in order to prevent cellular damage.

Include these foods in your diet:
• Citrus
• Green tea
• Blueberries
• Bell peppers
• Dark chocolate

6. Minimize oxidized oils

We touched on the importance of avoiding seed oils above.

Minimizing (and ideally eliminating) your exposure to oxidized oils is crucial.

Avoid these:
• Canola
• Safflower
• Sunflower

Opt for these:
• Lard
• Olive
• Ghee
• Butter
• Coconut

7. Increase deep sleep

Deep sleep is crucial for mitochondrial health.

• Cellular repair
• ATP production
• Hormone regulation

All happen while we sleep, and keep our mitochondria healthy.

• Avoid bright lights &amp; screens at night
• Consistent schedule
• Cool bedroom

8. Increase movement

Regular movement improves mitochondrial health by promoting better blood circulation &amp; oxygen delivery to cells, helping mitochondria work more efficiently. 

Movement also stimulates the growth of new mitochondria, making cells stronger and more resilient.

9. Get sunlight

Sunlight is crucial for the functioning of your mitochondria.

Sunlight triggers our body to produce vitamin D, which is an important vitamin for mitochondrial health.

Sunlight also optimizes our circadian rhythm - which is important for the health of our cells.

10. Grounding

Our mitochondria require a negative charge for an electron transport chain.

Direct contact with the Earth enables a transfer of negatively charged electrons from the Earth into our bodies for this process.

Make an effort to touch the earth on a daily basis.

To optimize your mitochondria:

- Minimize artificial blue light exposure
- Consume important nutrients
- Increase red light exposure
- Minimize oxidative stress
- Consume antioxidants
- Minimize oxidized oils
- Increase deep sleep
- Increase movement
- Get sunlight
- Grounding

P.S. If you want to

• Optimize your mitochondrial health
• Optimize your hormones
• Build muscle
• Lose fat

DM me "READY" and I'll send you the next steps.

Click to DM me (not free) 👇

https://x.com/messages/compose?recipient_id=1253778542577377280 

Thanks for reading!

If you enjoyed this thread:

1. Follow me @_AshleyRichmond so you don't miss the next one.

2. Retweet the tweet below to help others improve their mitochondria too: