Richard Tellier, DC

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🧬 These two men are identical twins.

Same parents.
Same DNA.
Completely different lifestyles for 30 years.

One twin became an endurance athlete and track coach, racing marathons and Ironman events and logging tens of thousands of miles.

The other worked long hours as a truck driver, mostly sitting, with no regular training plan.

Researchers brought them into a lab to ask a big question:
How much can daily movement really reshape a body that started from the same genes?

They scanned their bodies, tested lung function, drew blood, measured strength and power, and even took muscle biopsies from the thigh.

The endurance twin came in leaner, with about 8–9% less body fat, lower resting heart rate and blood pressure, and healthier cholesterol, triglycerides, and blood sugar.

His VO₂max—how much oxygen the body can use during hard exercise—was about 12 ml/kg/min higher, closer to what you’d expect from someone in their 30s, not their 50s.

On the inside, his heart, lungs, and circulation looked younger than his birth certificate.

The truck-driving twin actually had bigger, stronger leg muscles on some measures, likely from carrying more body weight every day.

But when the scientists looked inside the muscle, the story changed again.

The endurance twin’s thigh muscle was packed with slow-twitch fibers—about 94% “endurance fibers” that support long, steady efforts.

The truck-driving twin had a much more mixed muscle profile, with fewer slow-twitch fibers and more hybrid fibers that hadn’t fully adapted one way or the other.

At the molecular level, the trained twin showed higher activity in genes and proteins linked to energy use, recovery, and muscle repair, all shaped by years of training.

👉 The big takeaway: genes set the stage, but habits write the script.

You don’t need to be an Ironman to benefit, but this twin story shows how decades of regular movement can change body fat, heart health, and even muscle fiber type. 💥

Reference: Bathgate, K. E., Bagley, J. R., Jo, E., Talmadge, R. J., Tobias, I. S., Brown, L. E., Coburn, J. W., Arevalo, J. A., Segal, N. L., & Galpin, A. J. (2018). Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits. European Journal of Applied Physiology, 118(10), 2097–2110.

This looks delicious! To modify for phase one skip the onion and serve over cauliflower rice.

Italian Chicken Meal Prep Bowls Easy Italian Chicken Meal Prep Bowls: Brown rice, zucchini, broccoli, tomatoes, onion and seasoned chicken, all cooked on a sheet pan for big flavor, meal prep!

Amazing recipe that takes less than 15 minutes to prepare, and is easily modified for phase
1. Simply omit the onion and substitute 3 tablespoons low sodium soy sauce for the Coconut aminos.

Chicken Cabbage Stir Fry - 15 Minutes (Paleo, Low Carb, Gluten-free) - Wholesome Yum - Easy healthy recipes. 10 ingredients or less. Wholesome Yum is a food blog for healthy recipes. Here you will find simple, healthy dishes made with whole food ingredients, as well as gluten-free, low carb meals -- all with 10 ingredients or less.