You’ve been lied to. Your knee pain isn’t from aging. It’s from excess weight silently crushing your joints every day. I’ve treated 1,000+ total knee replacements. Here’s exactly how I’d lose weight to save your knees and avoid surgery before it’s too late: 🧵1. Cut Processed Foods Processed foods (especially high in added sugar and seed oils) cause blood sugar spikes and crashes. Over time, this leads to insulin resistance driving inflammation that breaks down your cartilage and causes chronic knee pain.Start replacing: • Alcohol, soda & juice • Breads & cereals • Packaged snacks With: • Eggs • Fruits & vegetables • Quality meats2. Control Calories Every pound of body weight = 5x that amount in knee pressure. So carrying 20 extra pounds adds 100 pounds of force per step. You feel that walking, climbing stairs, even standing still.Key ways to reduce intake: • Cut liquid calories • Prioritize protein • Eat fewer snacks • Choose high protein-to-calorie foods A small deficit (500/day) can help you lose 1 pound/week—every pound helps your knees.3) Increase Collagen Intake Collagen is a key structural protein in cartilage, tendons, and joints. But natural production declines with age. Adding collagen (especially hydrolyzed collagen peptides) may support joint health and reduce pain. Pair it with vitamin C for better absorption.Now let’s shift the focus into movement: Losing fat is step one, but joint health requires smart training too. Here's a few key movements to help with chronic knee pain:1) Ankle Mobility Knee pain often stems from poor mobility above and below the knee joint. Poor ankle movement throws off your gait and stresses the knees. Here’s an example for improving ankle mobility:2) Hip Mobility Sitting all day stiffens your hips and ruins your movement mechanics. Unlocking them relieves pressure from the knees. Here's an example you can use to improve hip mobility:3) Hip and Glute Strength Knee pain also stems from weak hips. By improving hip mobility and strengthening your hips you can take significant stress off the knee joint. Here’s an easy bridge exercise to build strength in these areas:4) VMO Activation The VMO, or Vastus Medialis Obliquus, is a muscle located in the front of the thigh. Weak VMO muscles = wobbly knees. Here’s a simple exercise to strengthen this overlooked quad muscle while building additional glut strength:5) Incline Walking Incline walking places less stress on the knee than walking on a flat surface. It also fires your entire posterior chain for improved support of the knee. Backwards incline walking? Even better for knee strength and stability.Recap – Reduce Knee Pain by Addressing: Diet: • Eat high protein, whole foods • Ditch processed junk • Stay in a calorie deficit • Add collagen + vitamin C Exercise: • Improve ankle/hip mobility • Strengthen hips, glutes & VMO • Walk on an inclineThanks for reading! If you found this thread useful, follow me @chrisboettcher9 and bookmark and retweet the first tweet below:P.S: If you're a busy parent wanting to: • Lose belly fat and 20+ lbs • Avoid chronic diseases and lifelong meds • Overcome any aches, pains or injuries like knee pain DM me "Health" to see if we can help:We´ve helped over 3,000 men and women transform their health: • Sustainably • Despite their busy schedules • Without fad diets or living in the gym. This is our mission. DM me "Health" if you´re interested.

You’ve been lied to. Your knee pain isn’t from aging. It’s from excess weight silently crushing your joints every day. I’ve treated 1,000+ total knee replacements. Here’s exactly how I’d lose weight to save your knees and avoid surgery before it’s too late: 🧵 ... 1. Cut Processed Foods Processed foods (especially high in added sugar and seed oils) cause blood sugar spikes and crashes. Over time, this leads to insulin resistance driving inflammation that breaks down your cartilage and causes chronic knee pain. ... Start replacing: • Alcohol, soda & juice • Breads & cereals • Packaged snacks With: • Eggs • Fruits & vegetables • Quality meats ... 2. Control Calories Every pound of body weight = 5x that amount in knee pressure. So carrying 20 extra pounds adds 100 pounds of force per step. You feel that walking, climbing stairs, even standing still. ... Key ways to reduce intake: • Cut liquid calories • Prioritize protein • Eat fewer snacks • Choose high protein-to-calorie foods A small deficit (500/day) can help you lose 1 pound/week—every pound helps your knees. ... 3) Increase Collagen Intake Collagen is a key structural protein in cartilage, tendons, and joints. But natural production declines with age. Adding collagen (especially hydrolyzed collagen peptides) may support joint health and reduce pain. Pair it with vitamin C for better absorption. ... Now let’s shift the focus into movement: Losing fat is step one, but joint health requires smart training too. Here's a few key movements to help with chronic knee pain: ... 1) Ankle Mobility Knee pain often stems from poor mobility above and below the knee joint. Poor ankle movement throws off your gait and stresses the knees. Here’s an example for improving ankle mobility: ... 2) Hip Mobility Sitting all day stiffens your hips and ruins your movement mechanics. Unlocking them relieves pressure from the knees. Here's an example you can use to improve hip mobility: ... 3) Hip and Glute Strength Knee pain also stems from weak hips. By improving hip mobility and strengthening your hips you can take significant stress off the knee joint. Here’s an easy bridge exercise to build strength in these areas: ... 4) VMO Activation The VMO, or Vastus Medialis Obliquus, is a muscle located in the front of the thigh. Weak VMO muscles = wobbly knees. Here’s a simple exercise to strengthen this overlooked quad muscle while building additional glut strength: ... 5) Incline Walking Incline walking places less stress on the knee than walking on a flat surface. It also fires your entire posterior chain for improved support of the knee. Backwards incline walking? Even better for knee strength and stability. ... Recap – Reduce Knee Pain by Addressing: Diet: • Eat high protein, whole foods • Ditch processed junk • Stay in a calorie deficit • Add collagen + vitamin C Exercise: • Improve ankle/hip mobility • Strengthen hips, glutes & VMO • Walk on an incline ... Thanks for reading! If you found this thread useful, follow me @chrisboettcher9 and bookmark and retweet the first tweet below: ... P.S: If you're a busy parent wanting to: • Lose belly fat and 20+ lbs • Avoid chronic diseases and lifelong meds • Overcome any aches, pains or injuries like knee pain DM me "Health" to see if we can help: ... We´ve helped over 3,000 men and women transform their health: • Sustainably • Despite their busy schedules • Without fad diets or living in the gym. This is our mission. DM me "Health" if you´re interested.