Over my lifting journey, I made mistakes that cost me YEARS of progress 5 things I'd tell anyone starting out: - Don't fast too hard. And never do intense fasted cardio - Don't egolift, and don't go to true failure every session. Technique is king - Let progressive overload come naturally. If technique broke when increasing weight, it's not real progression - NEVER go low carb. Under any circumstances. Carbs are your best friend - Have fun. Do exercises and splits that you enjoy. This is what keeps you consistent for years

Warning: too much sugar gave me some nasty side effects - Haven’t missed a morning wood in months - Too much energy, can't stop doing things - Metabolism so fast I now cut on 3.2K calories - Hands and feet warm all the time - PRs every week, running out of plates in my gym - Sleeping through the night like a baby - 2 easy bowel movements a day - Resilient as hell, zero pointless stress - Completely forgot what brain fog is So be careful about it Otherwise you'll achieve the same nasty side effects in no time

A daily low dose of tadalafil increased lean mass in men in 2 months The subjects were 43 men, averaging 48 years of age, with mild ED or urinary symptoms Half took 5 mg tadalafil daily, half took 20 mg as needed (before sex). Calories stayed the same for both groups The daily group gained abdominal lean mass. The researchers attributed it to: - Lower estradiol - Higher insulin secretion - Improvement of endothelial function 2 months after they stopped taking it daily, lean mass went back to baseline In the other part of the study, they used mouse muscle cells There, tadalafil increased androgen receptor expression in muscle cells by about 2.8x and increased myogenin, a protein that drives muscle cell development

Astaxanthin is also why I don't fear salmon Salmon is high in PUFA. On paper, that means it should be avoided. But salmon’s fat comes packaged with its own protection: astaxanthin + vitamin E Astaxanthin is what makes salmon red. Wild salmon get it by eating krill and shrimp that eat the microalgae that make it, and it builds up in the flesh right next to the fats it protects But one thing is true: quality is everything when it comes to salmon Wild salmon: - Wild sockeye has around 25–37 mg of astaxanthin per kg - It also has less fat overall, and barely any linoleic acid Farmed salmon: - Farmed Atlantic salmon has around 6–8 mg of astaxanthin per kg, which comes from synthetic astaxanthin added to its feed for color - Farmed salmon has about 2-3x the fat, because it’s fed fish meal mixed with vegetable oils - In one analysis, linoleic and alpha-linolenic acid made up about 20% of farmed salmon’s fat vs. under 2% in wild Both have similar vitamin E levels, but in wild salmon the extra astaxanthin helps clear more oxidative stress, so less vitamin E gets used up Hence why I think some quality salmon every now and then won't do much harm. And when eaten raw you're also avoiding any extra oxidation from the heat (like in sushi)

Here's one of the best things you can do for your health right now regarding diet Macro split: - Carbohydrates: 55% of calories - Fat: 20% of calories - Protein: 25% of calories On an 80kg human with a maintenance of 2,500 calories, this looks like: - 1375 calories coming from ~345g of carbs - 625 calories coming from ~155g of protein - 500 calories coming from ~55g of fats How to pick your carbohydrates: - Simple sugars over starches. Milk, fruit, sweet coffee - Suppress starch consumption to only 2-3 starch-based meals a day - The other meals will be sugar-based, with no starch How to pick your proteins: - Dairy mostly. Milk and cheese - Gelatin and collagenous cuts every day to get more glycine in - Muscle meats and organ meats in moderation How to pick your fats: - Saturated fats. Butter, coconut oil, cheese - Monounsaturated fats can be okay, like EVOO Activity levels: - 6-10k steps a day is a MUST - Gym 3-4x week is a nice addition, but not necessary Meal timings: - Eat 5 times a day, roughly every 3-4 hours. Long gaps drop your blood sugar, and your body covers that with adrenaline and cortisol - Eat within an hour of waking. You’re coming off the longest fast of your day. Something very light like a glass of juice or milk is perfect - Sugar-based meals early in the day and in between meals (milk, fruit, sweet coffee). They hit fast and keep energy steady through the day - Starch-based meals at lunch and dinner, paired with your fat. They digest slower and carry you longer, especially overnight - A small sugar + protein snack before bed if you wake up at night (milk and honey, or fruit with cheese) Example day: - Breakfast: sugar-based - Mid-morning: sugar-based - Lunch: starch-based - Afternoon: sugar-based - Dinner: starch-based This is a great blueprint for someone who wants to lose body fat while keeping their energy levels and their body temperature high. Probably something I would give my coaching clients Then, why do I give all this away for free? Because coaching is all about ADAPTING This blueprint is STIFF. If there is something you can't fit in your every day life, it all crumbles Say milk wrecks your stomach. Now 30% of your protein and half your carbs are gone Say you work nights and eat at 2am. Say fruit gives you gas, or that you’re on a tight budget and can’t afford good cheese and organ meats every week or that you are transitioning from low carb with no idea how to go into high carb Each one of those cracks the plan a little. Stack two or three and most people just quit and go back to what they were doing before When I coach someone, the blueprint is the starting point. We look at your temps, pulse, digestion, sleep, energy, and how your body is responding Then we adjust, adapt, and evolve Swap foods that don’t sit well. Move meals around your schedule. Find cheaper options that do the same job. Change the numbers when your body tells us to The goal is that some time from now you’re never “on a diet” ever again You’re just living normally, and you’re warmer, leaner, and have more energy than you’ve had in years, while not even caring that much about what you eat... because you now understand how to read your body and how to act accordingly That is priceless. A thing you learn once in your life, and never again forget If this sounds good, DM me "WARM" and tell me more about yourself

One of the best things you can do for your glucose metabolism and overall health: Protect your insulin sensitivity. Keep it sharp - Walk for 10–15 min after your biggest meals - Build and keep muscle. It’s your biggest glucose sink - Get your sleep right. One bad night measurably worsens insulin sensitivity - Eat enough. Chronic undereating raises cortisol and adrenaline, which work against insulin - Support your thyroid - Pair carbs with protein instead of eating them alone - Get magnesium in: fruit, potatoes, dairy, cocoa - Get potassium in: potatoes, oranges, bananas, coconut water. Low potassium impairs insulin secretion and glucose uptake - Cut down on seed oils. High PUFA intake is linked to impaired glucose handling - Manage chronic stress. Stress hormones are anti-insulin by design - Don’t fear sugar - Read my article. Link in the post below

Not every calorie you eat makes it to your cells Some get stolen along the way Your gut burns part of what you eat just to fuel itself. Bacteria ferment what your gut couldn’t absorb fast enough And your body is always spilling energy out, in the form of heat Focus on closing the energy leaks: Support your digestion, stay warm, minimize bacterial fermentation More energy available to your cells means more energy you can enjoy

Completely written by me btw. Substack knows it (I have no idea how I achieved 97% human) Go read my new article. It is advised to bring a snack to enjoy the read

Dial in your circadian rhythm. It’s life changing Rise with the sun and you will get BLESSED with its power Hunger, energy, strength, focus, all sharpen immensely. It’s genuinely the highest ROI habit there is The rest of the day feels effortless. At night, go to bed as soon as you start yawning And that's basically the whole thing Stupid simple, and more powerful than any supplement out there Humans evolved under the sun and moon. It's all still in your DNA. Why fight it?

“Hypothyroid people lose more magnesium” gets repeated a lot It’s actually the opposite. HYPERthyroid people are the ones who dump it faster through the kidneys In hypothyroidism, excretion usually slows down, and serum Mg is often normal (or even slightly high) But blood levels don’t tell the whole story. ~99% of magnesium lives inside cells, and keeping it there depends on cellular energy, which is exactly what’s lacking in hypothyroidism So “normal” blood Mg can coexist with cells that are low on it! People with low Mg have higher rates of hypothyroidism and thyroid antibodies, so deficiency may be part of what slowed the thyroid down in the first place Meaning low Mg is likely a cause AND an effect Supplementing it still makes sense since you give your cells more chances to pick it up from the blood

This toxin messes with insulin sensitivity so heavily that a tiny dose was enough to make healthy people insulin resistant Endotoxin Endotoxin binds TLR4 on your cells, which switches on inflammatory signaling. That signaling interferes with the insulin receptor pathway, so cells respond less to insulin Cells that can’t take in glucose switch to burning fat instead, a fuel that produces less energy per second On top of that, endotoxin also damages the mitochondrial structure directly (specifically cardiolipin) As an end product, the metabolic rate slows down In mice, raising endotoxin to the levels seen after a high-fat diet was enough to cause weight gain and insulin resistance on its own And, as I mentioned at the start, a low dose of endotoxin was enough to induce insulin resistance in healthy humans The worst part is that this can become a self-reinforcing loop A slower metabolism slows gut transit -> slower transit gives bacteria more time to grow and release endotoxin -> more endotoxin lowers metabolism The 2 main things you can do about endotoxin: - Support your liver function - Repair your gut lining This way more endotoxin can be neutralized and less enters the bloodstream in the first place Many people are living with chronic endotoxemia and have no idea why they can't handle carbs or why they feel so tired all day

Walk in public while drinking 1L of plain water -> Everyone thinks you're healthy Walk in public while drinking 1L of OJ/any other fruit juice -> Everyone thinks you're unhealthy (and weird) Make it make sense