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: Four major disease risks (“Four Horsemen”): Dose matters: Daily, short-term damage from alcohol: Risk is higher for: Alcohol Use Disorder (AUD): Good news — reducing alcohol helps: Ways to reduce harm if you drink:…

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:

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…

When I was a kid, I was fucking impressive. I had a company at 12. I was top 1% in a musical category. And I had honed AMAZING skills. I was questioning ideologies, and strenghtening my own. That 13 year…