What fresh raw milk, grass fed raw meats, saturated fat and cholesterol, collagenous bone broth, oysters, homemade raw ice cream, coconut oil, separating high carb meals from high fat meals, royal jelly, raw local honey, waking up at sunrise, full body sun, seasonal fruit and vegetables, supporting your local farmer, minimising artificial blue light, not overtraining, realising life is a game and the goal is to have fun & not stress does to your vitality.

DHT is incredibly important for all things male health, performance, body composition, metabolism. Some of the effects that DHT has in your body include: - Enhances insulin sensitivity by upregulating glucose transporter 4 (GLUT4) expression in skeletal muscle and adipocytes. - Modulates leptin signalling. - Promotes fat breakdown by stimulating lipolysis in adipose tissue. - Activates the mTOR pathway, promoting protein synthesis and muscle growth. - Enhances thyroid hormone activity by upregulating thyroid receptor sensitivity, aiding metabolism and energy production. - Counteracts estrogen dominance by competing for receptor binding and inhibits prolactin release. - modulates dopamine signaling by upregulating dopamine transporters and receptors

Getting sufficient B vitamins in general is a crucial tool for fat loss for some main reasons being: - Low b vitamin status disrupts appetite hormone signalling (particularly leptin sensitivity) - B12, B9, B6 - crucial for balancing out blood sugar levels - especially B7, B1, B6 - ultimately they are essential for energy production/metabolism - especially B1, B2, B3, B5, B7 This is one of the reasons why I love dishes such as tartare, ceviche, oysters, sushi etc - the raw nature of those foods allow the water soluble, and oftentimes heat sensitive b vitamins to remain present within the meat. But even when you cook there are ways to keep the water soluble b vitamins as maximally present - for example steaming or poaching meat, or cooking the meat in a broth. As long as you then drink the liquid which the water soluble b vitamins leach in to, then you are essentially retaining 90-100% of them, compared to high heat grilling where you roughly retain only 50-60%.

Your ability to reach your health and body composition goals very much comes down to how much energy your mitochondria have available to invest in them. Your brain and nervous system continuously track this based on biological supply and demand signals. Some of the main ones communicating these signals include: - Leptin - communicates your long-term energy supply. - Insulin - communicates your short-term energy supply. - Adrenal hormones - cortisol, adrenaline, and noradrenaline communicate the demand for energy to face external requirements. Things like work or exercise, or threats your body perceives you have to flee from. - Inflammatory cytokines - TNF-alpha, interferons, and interleukins signal the demand for energy to face internal requirements. These can be day to day immune surveillance, waste clearance, gut permeability, infections etc. - T3 - governs how fast metabolism runs within the energy budget. When these are dysregulated or are found in abnormal amounts, the brain misreads the environment and allocates the energy budget incorrectly - storing fat instead of burning it, breaking down muscle instead of building it, suppressing hormones instead of optimising them. This is what, for example, the skinny fat type looks like - Leptin resistance, Insulin chronically elevated, cortisol driving visceral fat storage. Heightened inflammatory cytokines from potential gut issues, immune dysfunction all consuming the energy budget. Fixing it requires correcting how your body processes these signals, not just changing the inputs. Morning sunlight, micronutrient saturation and ensuring every nutrient and cofactor is addressed, adequate carbohydrates, genuine hunger before meals, strategic cold exposure in winter, stress management, addressing the gut, minimal but satiating meals, movement snacks throughout the day, early bedtime, episodic physical and mental challenge are all things you can incorporate that move the needle heaps when it comes to correcting the signals and rhythms in your body. Your body does not only respond to what you eat and do. It responds to what your brain concludes about the energy environment from the signals it receives. What you eat and do will of course influence what your brain concludes about the energy environment, but more importantly is how you eat and how you go about doing what you do, when you go outside, where you do it, what state you're in, when you do it etc. Most people try and improve their health from a place of urgency and change their inputs (changing their diets, adding supplements) without correcting the signals those inputs depend on to work.

One of the best ways to attack life and get the most out of it is to train everything. Because every single thing you train works the mitochondria that fuel those processes in a specific way - the demand of the mitochondrial networks, for example, during a pull-up will be completely different from the demand of the mitochondrial networks during a social situation where you're out of your comfort zone. This is important because life draws on all systems at once, and sequentially throughout every day. If you only train your muscles in a linear way in the gym, you will have dense mitochondria in those muscles, suited for that movement, but not elsewhere - for eg your prefrontal cortex governing decision making, your limbic system governing the emotional and social demands that life always places on you outside the gym, the vagal and autonomic networks governing stress resilience etc. So train your strength, your power, speed, agility, balance, flexibility, rotative ability, capacity to build and actually finish things, ability to face conflict and discomfort, memory, critical thinking, analytical skills, social skills, intellectual ability, writing, philosophy, stress management, emotional depth. Whatever you train you develop, and whatever you don’t use you lose. Training everything will open the doors for so many more opportunities and will make life so much more enjoyable, simply because you would have levelled up yourself to be in the 0.1% of skillsets, personality, depth of character, and ultimately range - you'll be able to move between different environments and have the skillset to excel in all of them.

Some of the most important nutrients to saturate when combatting skinny fat insulin resistant types include: vitamin B1 (thiamine), vitamin B7 (biotin), magnesium, taurine, vit d, vit k2. B1 - essential for pyruvate dehydrogenase, the enzyme that converts pyruvate into acetyl-CoA for the Krebs cycle. Without it, glucose can't be fully oxidised and accumulates, contributing to metabolic dysfunction Biotin B7 - regulator of glucokinase expression (which senses glucose in the pancreas) and co factor for carboxylase enzymes involved in fatty acid metabolism. Low biotin downregulates glucokinase, which directly impairs glucose-stimulated insulin secretion. Magnesium - cofactor for over 300 enzymes, including the insulin receptor itself. Insulin resistance depletes intracellular magnesium, and low magnesium worsens insulin resistance, a vicious cycle Taurine - a powerful metabolic modulator that optimises glucose pathways. It reduces oxidative stress in pancreatic beta cells to preserve healthy insulin production, activates the PI3K/Akt pathway to improve peripheral insulin signalling, and upregulates GLUT4 transporters to drive efficient glucose uptake in skeletal muscle D3 and K2 - Vitamin D3 activates receptors in the pancreas and muscle to help restore insulin sensitivity. Vitamin K2 helps to reverse mitochondrial dysfunction by acting as an electron carrier that helps muscle cells clear out cellular waste and burn glucose for energy. Together they help lower systemic inflammation. Some foods that cover these nutrients well are: - "nature's multivitamins" that cover essentially everything - liver, egg yolks, oysters - B1 - pasture raised pork, nutritional yeast, supplement if needed on a very high carb diet - B7 - wild salmon/sardines, white button mushrooms, kidney, raw milk/cheese - Magnesium - mineral water, high quality dark chocolate, supplement - Taurine - shellfish (clams, scallops, oysters), squid, heart, dark meats - Vit D - Sun, fatty seafood, cod liver oil - Vit K2 - aged cheeses Tools like cronometer can be great for temporary use - log 3-5 days of normal eating for example, and you will see which nutrients you're consistently low on. A food first approach, and restoring deficiencies is crucial before looking elsewhere for metabolic health.

Some foods that will elevate your gut health: - dairy: raw kefir/clabbered milk, raw cheeses, raw A2 cow/goat milk - fermented foods in rotation: kefir, yoghurt/skyr, fermented vegetables, kombucha - well cooked vegetables like carrots, zucchini, courgettes, sweet potato, onions - oysters, liver - bone broth, collagenous meats, oxtail, trotters, cheeks, bone-in meats - raw honey - colostrum - polyphenols: pomegranate, fresh berries, green tea, fresh citrus - cold cooked potatoes, well-cooked white rice - stewed, peeled apples/pears - raw carrot salad Some people may not be able to tolerate fermented foods, broths or things like raw carrot salad at first. If you have significant dysbiosis, histamine issues, or gut reactivity, some work will need to be done around that first, perhaps including a temporary elimination diet, basing diet around commonly tolerated foods such as well-cooked vegetables, stewed apples/pears, well-cooked white rice, fresh cooked seafood etc.

Eating your hydration is especially important in winter. Because breathing dry, especially indoor heated winter air constantly drains moisture from your respiratory tract without triggering your thirst reflex as much, eating your hydration is important to provide a steady, slow-release supply of cellular water and electrolytes that your body can actually retain. This is of course needed for energy production. Warm broths for example, especially with collagenous cuts such as oxtail, are nourishing to the thyroid, pro-metabolic, beneficial for your fascial health, gut, and immunity. Absolute winter staple food, along with raw dairy, apples, pears, seafood.

Most people experience themselves as a fixed self moving through a changing environment. And this is why ultimately many people stay stuck with their health, metabolic and body comp journeys - because they keep optimising the downstream while the upstream environment continuously creates the exact biology they are trying to fix. If you are a fixed self then changing your environment is optional - you can theoretically maintain your biology regardless of surroundings. But the reality is that environments modulate biological organisation. And biological organisation, the coherence of the system, determines all the health outputs such as hormones, energy, metabolic flexibility, body comp, motivation, creativity, vitality. If we take testosterone and dopamine for example - since they are two of the most attacked molecules in the modern world - they are negatively impacted massively by supressed emotions/trauma, chronic artificial stimulation through social media/tech/doom-scrolling/porn, lack of sunlight/nature, physical inactivity combined with abundance of hyper palatable foods, chronic comfort, no novelty, boredom and no mental/physical challenge. This is essentially a huge disconnect from the environment we are adapted to, and your inadequate health will be a physical manifestation of this incoherence, shown by: Low testosterone and DHT, low dopamine, high prolactin, excess estrogen, mitochondrial dysfunction, oxidative stress, high glutamate:gaba ratio, low DHEA-s, dysregulated serotonin/acetylcholine, low melatonin and many more imbalances. Many people will experience symptoms of these, and think that their testosterone for eg is the issue - they'll gravitate towards supplements like tongkat ali and other test boosters to help boost their testosterone, and while it may give you the feeling of giving you more testosterone and they absolutely have a time and a place, oftentimes they are not physically making you produce more testosterone from your actual Leydig cells - because your body hasn't acquired a true reason to do so. You have to ask yourself questions like: "Am I using constant digital distraction to suppress unresolved stress, trauma, or emotional discomfort rather than facing and processing it?" "Does my current lifestyle give my biology a true, evolutionary reason to produce high levels of testosterone and dopamine?" "Does my body actually possess the cellular energy, ATP, required to heal right now, or am I running an uphill battle?" "Are there specific physical blocks - like gut dysbiosis, leaky gut, heavy toxic load, chronic low-grade infections, or nutrient depletions - that are sabotaging my body's capacity to regenerate, and why do I have those things in the first place?" Truthfully thinking about these sorts of questions will help you get to the root cause and can help create a clearer picture about what's going on - and this will create more simplicity amongst the complexity, and simplicity is key to actually become intentional, confident and consistent with your protocol, your work and effort.

A meal has no fixed, objective reality to the body - whether it acts as nourishing fuel or an inflammatory burden is entirely relative to the internal environment of the person eating it. Therefore it is also important to consider the level of stress you have when eating, as this can completely change the way your body processes the food. And this may impact a lot of people, even if they think they are not stressed. In an evolutionarily inconsistent modern environment filled with stressors, artificial stimulation, overthinking, low dopamine, fear based living, unnatural expectations, suppressed emotions/trauma etc, our capacity to cope with these actual or perceived environmental demands has become very low. And so even quality meals (Eggs, seafood, meats, raw dairy, broths, potatoes, rice, fruits etc), because of the sympathetic state in which its being eaten, may lead to insulin being blocked from doing its job, cortisol signalling the liver to supply extra glucose into the blood because it thinks the body needs to run from a threat, inhibition of fat oxidation, poor gut motility, poor nutrient absorption etc. Eating good food is still incredibly beneficial of course because it will provide the nutrients and safety signal that help build up your stress resilience again, but being in a fight or flight state during eating will impact how your cells use those nutrients. This also mirrors what ancient bodies of wisdom such as traditional Chinese medicine talk about - food is only as healthy as your capacity to transform it. This is why doing abdominal myofascial releases, as well as psoas/jaw/neck releases and stretches (especially if you sit a lot throughout the day), parasympathetic breathwork, a 10-15 min walk with no phone/music to clear your thoughts, eating with people you love, and writing down anything that is causing you to overthink, be fearful and stressed (so you can clear cognitive load, make sense of your issues and signal safety to your nervous system), is all going to bring you back into a parasympathetic state that meals should be eaten in.

If you constantly overthink, research out of a place of fear and urgency, and deliberate over decisions, you are trapped entirely in potentiality. Motion is the act of turning potential into actuality, and action grounds you in the present moment, which instantly kills the anxiety of the future. The cheatcode for motion and momentum in life - to heal health issues, to become an efficient worker, to feel alive - is to gamify life. And pre-loaded retardmaxxing is an excellent way to gamify life. Because at its core, reality is entirely systems based - your circadian rhythm runs in a system, your gut, your hormones, mitochondria, fat loss, metabolism etc all run in a system to process inputs into outputs. When you gamify life within this "pre loaded " system, you have clear objectives and you wake up knowing exactly what that day requires of you before overthinking can slow you down, you have feedback loops, you add progressive difficulty and "level up" as you improve, you have identity reinforcement (everytime you do what you said you'd do, you neurologically encode the identity of the person your system was designed to produce), and you get the dopamine when your frictionless execution exceeds what the overthinking mind expected to be possible, firing dopamine on every completed action that the system predicted and you delivered. And having genuine stakes is vital too - every compelling video game has stakes. Doing things that make you sweat and your heart beat faster before you do it (physical challenge, public speaking, creating/building things that could fail etc). The modern world is filled with social algorithms and apps that have have hijacked your own game by trapping you in friction-free, hyper-quantified digital loops that simulate achievement without effort (such as doomscrolling, endless notification tabs, and hyper-optimized feeds), and preloaded retardmaxxing may be a good antidote because it aggressively shuts down this analysis paralysis of overplanning and overthinking decisions, bypassing the social algorithm's traps through direct deliberation-free real-world action. Motion is the fundamental law of nature after all - from electrons, to the circulation of your blood, to the continuous metabolic shifts that reshape your body composition, it all requires motion and movement to exist. When you stagnate through overthinking within an incoherent system and environment, you violate this law. Therefore gamifying life will turn you into an absolute weapon.

Some effective needle movers to achieve your desired body composition: - realising hormones are never in charge - insulin, leptin, cortisol, testosterone etc are messengers simply responding to the environment you place yourself in - early sleeps and morning sunrise sun (dialled circadian rhythm) - 2-3 big, satiating meals daily and saturating nutrients with raw egg yolks, oysters, liver, fruits, seafood, meats, raw dairy, potatoes, raw honey, root vegetables - only eating when truly hungry, never out of habit, emotion or boredom - Stop consuming health content from a place of fear and urgency and just retardmaxx the protocol - always moving - mobility, stretching, walking, functional kettlebell flows, gym, calisthenics (progressive overload the resistance training) - increase energy expenditure rather than restricting calories (deficit is still required tho of course) - support Gaba:glutamate balance through breathwork/meditation, genuine rest and GABAergic compounds such as l-theanine, lemon balm, magnesium - heavy on collagen/glycine/gelatin - broths, oxtail, cheeks, tongue, gelatin - carbmaxxing before and after training, even in winter - potatoes, honey, fruits - 1.5-2.2 grams of protein per ideal Kg bodyweight - myofascial release and hot baths/saunas - Genuinely believe getting there is possible and accept the timeline it will occur in - address any gut issues through symptoms and bloodwork

If work or activities that used to ignite a fire of excitement in you now evoke a feeling of exhaustion and dread (because your brain sees them as a threat rather than a rewarding challenge), you consistently use coping mechanisms, everything in life begins to feel like a chore (meeting friends, cooking food), and you begin to forget who you are in terms of hobbies/interests, then you will probably massively benefit from actual genuine rest, which is one of the biggest deficiencies in this modern hustle-centric society in which we live. True rest-maxxing is absolutely key for productivity, creativity, getting that burning fire and desire back, and genuine enjoyment and appreciation for life. A lot of people nowadays can't fully access their highest level of these things because they are forcing their human brain to work in a modern, hyper stimulating environment which is simply has not been adapted to. It creates a paradox where the more you "rest" by artificially stimulating yourself with screens, the longer you have to work with more raw willpower just to finish tasks that would have otherwise been completed rapidly and efficiently. Intentionally working less and resting more unlocks peak performance and creativity when you do work, meaning in the long-term you are more efficient. This is because of what a lack of genuine rest does to the Gaba:glutamate balance in the brain - it lowers gaba (your nervous system's brake pedal) and increases glutamate (the gas pedal) to the point where it builds up to become neurotoxic. Your body, to protect its structural integrity, then makes you feel intensely exhausted, and everything in life becomes infinitely harder. Gaba and glutamate account for over 90% of the brains neurotransmission, already highlighting the importance of keeping them in balance. An imbalance negatively effects dopamine, which is a regulator of the gaba:glutamate balance, and so a cycle is entered where the original dopaminergic strain lowers Gaba, removing the nervous system's brakes. This forces dopamine neurons to leak chaotically until their receptors burn out, preventing dopamine from restarting and regulating the gaba system. Low gaba may also degrade your gut barrier, keep you in sympathetic stress inhibiting t4 to t3 conversion, induce oxidative stress in mitochondria impairing energy production and it can affect how glucose is utilised in the body (impairing fat oxidation). The person who genuinely rests to recover thinks differently, moves differently, the work that felt almost impossible yesterday is now completed without friction. The ideas and creativity that were hiding in the scrambled, overstimulated mind actually start to flow effortlessly and you start to feel alive again with urges to go out and explore life. And therefore fatigue, anhedonia, exhaustion etc is very rarely the body itself failing - it is simply adapting perfectly to an incoherent environment. Once you start to pinpoint what aspects of your environment are bottlenecking your neurochemistry, dopamine, motivation and purpose in life, you can reverse engineer the environment to optimise you to the maximum.

We have been tricked into thinking that rest means looking at screens. True rest is silence, some fresh cold air, an adventure in nature with no phone and without a destination, siestas, deep early sleep, a meal eaten slowly with no distractions with genuine human connection, breathwork/meditation, forest bathing, lying on grass and feeling the weight of your body against the earth. This creates long enough time period for the nervous system to discharge the accumulated load of the day/weeks gone by, finally getting out of survival mode and into safe, abundance and restoration mode. Your biology then uses that space to do what constant stimulation from screens and the modern world continuously prevents, which is restoring coherence at the cellular level and restoring structural organisation that efficient energy production needs. "Energy and structure are interdependent, at every level" - and therefore, restoring structure and coherence within the body allows for regeneration and most energy. And ultimately, it's within this state that the highest level of creativity, consciousness and present, purposeful living can be accessed.

Inputs to achieve metabolic flexibility - Fundamentals: breathwork with deep nasal diaphragmatic breathing and slow exhales, myofascial release, digital minimalism, human connection, sleep, circadian biology and getting enough infrared, nutrition, nature exposure, stress management. - remove continuous feeding and snacking throughout the day (2-3 large satiating meals per day with many hours in between) - zone 2 cardio - 180-200 minutes per week. Fasted in the morning is an optimal time - micronutrient saturation for mitochondrial function - liver, oysters, raw egg yolks, dairy, tartare - carb cycling/periodisation - higher carbohydrate intake on training days (seasonal fruits, potatoes, white rice, raw honey), lower intake on rest days and slightly more fat. - resistance training 2-3x a week, outside if you can - eg bodyweight/weighted calisthenics, functional kettlebell flows, weights (ideally a combination of all three or whatever you enjoy most) - strategic cold exposure - all out sprints 1-2x a week - sunrise and sunset viewing - address gut issues (dysbiosis, leaky gut) from symptoms + bloodwork - L carnitine from red meats or supplement if needed. - meals aligned with daylight - cod livers/cod liver oil - post meal walking - Hydration - fruits, mineral water, raw milk, electrolytes (magnesium, potassium, unrefined sea salt, lemon juice)

The one thing the leanest, most athletic, most vital, highest performing people all have in common is metabolic flexibility. And fundamentally speaking, metabolic flexibility (the ability to shift fuels between carbs and fats) is down to mitochondrial health and how well your cells can utilise oxygen. Oxygen utilisation = how well you recycle protons in the intermembrane space and how well you tunnel electrons. Essentially, the ability for your cells to sustainably power your entire body with ENERGY without running out of it or making you crash. And more energy means more organised cells, lower entropy, lower chaos, lower inflammation, clearer thoughts, efficient metabolism, rapid cellular repair, and robust stress resilience. So if you feel sluggish, are resistant to weight loss (especially in stubborn areas like the abdomen), have post meal crashes, struggle to go hours without refined carb cravings etc, you may have some degree of metabolic inflexibility. But the body never makes mistakes, it only simply makes adaptations to the environment it is put in. And therefore, when trying to become your leanest, most energetic metabolically flexible self, you should ask yourself: "What environmental cues made my body decide that burning fat was unnecessary, impossible, or inefficient?" Is it sedentary living, shallow chest/mouth breathing, stiff/restricted fascia and mobility, dysregulated circadian rhythm all affecting oxygen signalling/utilisation? Not enough micronutrient saturation needed for mitochondrial function? Lack of sunlight, especially infrared? Chronic stress and sympathetic activation? Lack of physical challenge? Most likely it's an interplay of a multitude of things - but with this system and framework you can start to reverse engineer the issue, allowing you to curate an environment for yourself in which healing is permitted, healthy mitochondria are produced and metabolic flexibility is achieved. Not only does metabolic flexibility allow you to become a fat burning machine, allow you to go 6-8+ hours no food during the day without energy crashes and performance, allow you to easily stay at a lean body fat % year round, and unlock a level of mental clarity that makes you feel literally unstoppable, but it also makes life the most enjoyable because you wake up feeling rested, have consistent energy throughout the day with zero crashes allowing you to plough through work, and in this state essentially everything in your body works better.

If you often feel worse in winter compared to summer or you just want to feel at your best for the upcoming winter, here are some important things to optimise: - Hot baths/sauna - if followed by myofascial release this is an excellent combo for lymphatic movement, energy flow/production, mobility etc. - Infrared light from sunrise and sunset - better oxygen utilisation, mitochondrial function, more efficient energy production - Time spent in forests/nature - Micronutrient saturation - Fatty seafood (mackerel, sardines, herring, wild salmon), raw egg yolks, liver, heart and organs in general, cod liver oil, dairy, oysters - Sleep longer and earlier - use the longer darkness for deep rest and recovery, don't fight against it and stay up too late - Magnesium from mineral water, seafood, supplementation (oral/topical) - Adequate carbohydrates - potatoes, well cooked root vegetables, seasonal fruit, raw honey - should still be getting sufficient carbs for thyroid/metabolism even in winter - Bone broths, slow cooked stews, and collagenous meats - Sit in silence and pondermaxx - Human connection - Strategic cold exposure - Get outside even on grey days

The modern man is drowning in stimulation yet starving for real life. Chances are you will not remember what you scrolled today, the content, the endless information, the hours of watching other people online live the life you want while being stuck in the endless cycle of procrastination and never starting anything. But what you will remember at some point is that 100,000 heartbeats pass every day and you spent them on things bringing you no further in life, completely misaligned with the life you actually want to be living. Ultimately, being endlessly sucked into artificial stimulation and consumption, watching other people's lives while building nothing of your own will generate the maximum excess potential around your own life - where the charged up emotional field of wanting without doing creates its own opposing force (where your own nervous system adapts to the easy, safe, chronic comfort.) And so artificial stimulation through social algorithms, Netflix etc not only waste time, but it generates energetic resistance that makes the life you want increasingly out of reach. When you do remember something of genuine value, of course use it and apply it to your life. This isn't about getting rid of social media and tech in general - but use them incredibly intelligently, in a way that brings genuine value and brings you forward in life, without getting in the way of your momentum, you actually getting healthy and you attacking life with full force. The heartbeats will never wait for you.

A great way to optimise glycine:methionine ratio and calcium:phosphorous ratio in one go is to make milk gummies using gelatin, similar to the traditional italian panna cotta dessert. Especially when combined with high quality movement and conditioning (calisthenics, weights, swimming, skipping), addressing these two ratios can significantly improve insulin signalling and muscle mass. This is by improving how carbs are utilised in the body (glucose entering muscle as fuel rather than being directed toward fat storage), increasing cellular energy efficiency (increased thyroid output helping maximising ATP production while keeping lactate low), mitigating metabolic inflammation, and optimising the structural integrity of mitochondria themselves. Some excellent real food sources of glycine include broths, collagenous meats (oxtail,tongue, cheeks etc), bone in meats Calcium sources include dairy, bone in sardines. And because nutrients don't act in isolation, but rather act in relationship to every other, getting in sufficient magnesium, vitamin d, vitamin A, k2, vitamin c, b vitamins etc is important for the calcium and glycine to actually exert their effects in the body. To make it: -Let a couple tablespoons gelatin sit in half your milk for 5-10 minutes (blooming the gelatin) -Warm up the rest of the milk (if using raw, don't go over approx 30 degrees celsius) -Whisk in the bloomed gelatin into the warm milk and whisk it together until the gelatin has dissolved (add maple syrup/raw honey/anything you want) -Take off the heat, let it cool for 10 minutes, and then put in the fridge for 2-4 hours.

If you often overthink and have a racing, over-excited mind trapped inside an exhausted, unmotivated body, you may potentially benefit from what I like to call pre-loaded retardmaxxing - because this decision fatigue really does kill any sort of momentum in life. Pre-loaded retardmaxxing is essentially deliberately embracing cognitive minimalism by having a rough blueprint for the day/week where you know what things you have to do, and you simply complete them with zero overthinking, when they feel right, with zero deliberation. It automates the execution of your tasks and helps remove any overthinking, preserving your energy and dopamine for the actual tasks and your life. "Maybe this, maybe that. what If this, what if that?". Having a system like this in place allows you to say either yes or no, go or stop, and prevent overthinking. Your brain consumes around 20% of your body's total energy at rest and each neuron uses over 4 billion ATP molecules per second at rest. So when you are always overthinking and caught in the gap between deciding and doing things, your brain siphons billions of those ATP molecules away from your focus, mood, and logic centers to fuel your indecision. Intensive deliberation also increases glutamate:gaba ratio (for which dopamine is a regulator), which triggers a protective mental fatigue that makes further thought feel physically exhausting - this is partly why you are in such an excitatory state, but you are simultaneously exhausted. Get moving, get active, do solid work, develop momentum, increase dopamine, you then love the feeling of actually being in MOTION, this increases momentum further, your brain then has more energy to get important things done and to think clearly, and life feels electric because the neurochemistry of someone in motion is a completely different biological state from someone still deciding where to even start.