It’s so hard to start but the fucking endorphins are awesome once things start to work. Just go for a jog for about a mile. It changes EVERYTHING.

Speed Workout: 5k pace 1 min hard… 1 min east. this is fartklek now is the time to start Tempo Run lactate threshold Dont go to red zone. 8/10 intensity. HR is 90% of MAX. A bit faster than 10k…

This is a HORMONAL issue. Cortisol, Insulin, etc are just hormonal things. And hormones are mostly impacted by DIET and SLEEP. Obsess over the Food and Diet. So important to obsess over this because it is important. And make it…

It is simple. Just manage the insulin. You want to do this because you want to not see the fate of your parents. And you owe it to yourself to get into great shape once. And you want to run…

Try to put it into two meals. I want to let the insulin come down. Everyday meals: Yoghurt based stuff, about 50 protein Additional protein source. 40 grams Eggs? Chicken / Seafood: 50 / 60 protein Protein bar Protein snack

Eating too much fat First few weeks of keto feels good. Reduce your meals early. Dont eat comfort food Measure your ketones Don’t stay too long — fat adaption happens over a month. Metabolism keeps changing.

HOMA-IR is the direct cause for not loosing weight

STRESSED ACUTELY STRESS causes belly fat? Driven by cortisol Three Fat Depots. Half a kg liver fat is INSANE. Sugar and Alcohol If you are not stressed, you will not have a belly If you are acquiring visceral fat, then…

Slow recovery, etc. Slow healing Keratin and Collagen Weak and brittle nails, hair, flaky skin!!!!!! Amylase maltase Frequent infections Hormone Imbalance (including INSULIN) ANEMIA!! HEMOGLOBIN PROTEIN!!!!!! WOW this could be IT Brain fog Bone Edema? Digestion is dependent on STRESS.…