A man should dedicate a summer – intense focus – to get RIPPED Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower) Eat 1g of protein per pound of bodyweight (if you’re starting…

https://peterattiamd.com/alcohol-and-healthspan/?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=251203%20-%20Alcohol%20and%20Healthspan%20-%20Subs&variation=A Here’s a simple bullet-point summary: Alcohol increases the risk of chronic disease and shortens healthspan, even at low doses WHO (2023): There is no safe level of alcohol consumption The old belief that light drinking is “protective” (the J-shaped…

Predicted times Distance Factor Predicted Time Pace / mile 5K 2.09 0:36:25 11:43 4 Miles 1.60 0:47:34 11:54 8K 1.27 0:59:56 12:03 5 Miles 1.26 1:00:26 12:05 10K 1.00 1:16:07 12:15 12K 0.82 1:32:50 12:27 15K 0.65 1:57:20 12:34 10…

I like amping up the ante on a few things I like to do. Go a few levels deepers: Running is amplified walking HPDE events for cars Sleight of hand for poker Lifting probably has some too

10000 IU zinc, MG, b6 krill oil Thorne Basic Nutrients (split) Potassium Berberine maybe (split)

PROTEIN — 180–200g• 1–2 shakes• 2 high-protein meals FIBER — 25–30g• 1 big salad or psyllium/chia CARBS• Fruit + veggies first• Small starch portion• No sweets (Mon–Fri) FATS• Don’t add fats (oils, nuts, cheese) GUARDRAILS• No alcohol• Water before meals•…

Category Daily Target Notes Calories 2,300 kcal ~600–800 kcal deficit for steady fat loss Protein 180–220 g Start at 140–150g → ramp up; preserves muscle; supports running recovery Carbs 180–220 g Fuels 3× weekly runs; prevents cravings; flexible range Fats…

I am doing a running challenge. Following a program. Lets go

Fewer mistakes, smoother habits, cleaner progress Every year has its purpose.2024 was exploration.2025 is consistency.And 2026 is something different—not a reinvention, but a refinement. I’m not trying to become a new person this year. I’m just taking what I’ve already…

2024 was a massive and new year for me. I tried a bunch of things. Got a coach. Became manager. TACKLED A FUCKING MARATHON!!!!! The coach didnt work for me so I dropped him. I will learn from that experience…