If 90% of your diet was:

• Greek Yogurt
• Avocados
• Potatoes
• Chicken
• Veggies
• Berries
• Water
• Steak
• Eggs
• Fruit
• Fish

You would lose fat, gain muscle & have 10x more energy.

Reduce the insulin.

You cannot reduce the weight if your insulin is high. The only way to activate the fat is by lowering insulin.

Fasting is the way to do it

There is something pure about

• Fasting
• Running
• Strength
• Clear mind
• Clean diet, toxin free, low carb

I am in that phase right now.

One thing people say is that ozempic reduces the food noise. Let dig deeper into it.

If you’ve ever felt like your brain won’t shut up about food — constant cravings, planning your next meal, thinking about snacks even when you’re not hungry — you’ve experienced what researchers now call “food noise.”

It’s more than just a wandering thought. Food noise is a complex brain–body phenomenon where your biology, hormones, and environment combine to create persistent food chatter. Let’s break down the science of why this happens and explore strategies to quiet it down.

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What Causes Food Noise?

1. Insulin and Blood Sugar Swings

When you eat refined carbs or sugar, your blood sugar spikes, and insulin rushes in to bring it down. If it falls too fast, the brain interprets that as an energy threat, sparking intrusive thoughts about food. People with insulin resistance are especially prone to this cycle.

2. Gut–Brain Communication

Your gut releases hormones that either amplify or quiet hunger:

• Ghrelin → signals hunger
• GLP-1, PYY, CCK → signal fullness and satiety

In many people, these satiety signals are weak or delayed, so the “stop eating” message never gets through. This keeps the brain searching for food.

3. Reward Circuitry in the Brain

Our brains evolved to seek calorie-dense foods for survival. Modern processed foods — high in sugar, fat, and salt — overstimulate dopamine pathways, making food cues hyper-salient. The result? You can’t stop thinking about that bag of chips, even after dinner.

4. Stress and Sleep

Chronic stress raises cortisol, which disrupts leptin (satiety) and elevates ghrelin (hunger). Poor sleep magnifies this effect, leaving your brain scanning for quick energy fixes all day.

5. Conditioned Habits

Food noise isn’t always physical hunger. Learned associations — snacking during Netflix, grabbing candy at work, eating after stress — wire the brain to expect food at certain times, regardless of energy needs.

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How to Quiet Food Noise

1. Stabilize Blood Sugar

• Prioritize protein and fiber in meals
• Pair carbs with fat or protein (avoid “naked carbs”)
• Choose low-glycemic options like oats, beans, and sweet potatoes

2. Strengthen Satiety Signals

• Eat 30–40g of protein at each meal
• Incorporate fermented foods for gut health
• Stay hydrated, since dehydration amplifies hunger hormones

3. Retrain the Reward System

• Reduce highly processed, hyper-palatable foods
• Pause and ask: “Would I eat plain chicken right now?” If no, it’s craving, not hunger
• Delay gratification: wait 20 minutes, cravings often fade

4. Manage Stress and Sleep

• Aim for 7–9 hours of sleep
• Use stress-lowering practices like resistance training, walks, or breathwork
• Limit late-night caffeine and screens to keep hormones in rhythm

5. Build Consistent Habits

• Stick to structured meals (2–3 main meals per day)
• Keep trigger foods out of sight
• Create alternative routines for “habit times” — like tea instead of snacks during TV

6. Strategic Supplement Support

• Berberine for blood sugar stability
• Magnesium for stress regulation
• Protein shakes as a fast, reliable satiety tool

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The Takeaway

Food noise isn’t about weak willpower. It’s the result of hormonal signals, brain reward loops, and lifestyle inputs that make food more mentally intrusive than it should be.

The goal isn’t to eliminate thoughts of food altogether — it’s to quiet the chatter so that eating becomes a calm, intentional act, not a constant mental distraction. By stabilizing blood sugar, strengthening satiety, retraining your brain’s reward system, and managing stress, you can turn down the volume on food noise and regain control.

Phase	Running	Workouts (Strength/Other)	Feed (Nutrition)	Fast (Fasting Protocol)
Phase 1 (Oct–Dec 2025) Reset & Weight Loss	• 3x/week run-walk• Build to ~15 mi/wk• Long run up to 8 mi	• 2x/week full-body strength (squat, lunge, push, pull, core)• Bodyweight + light weights	• Low-carb (50–100g carbs/day)• Protein ~180–200g/day• Veggies + lean protein + healthy fats	• Daily 16:8 IF• 1–2 extended fasts (24–48h) on recovery weeks• Try 3-day fast in Dec if comfortable
Phase 2 (Jan–Mar 2026) Base + Half Marathon	• 4x/week running• Build to 20–25 mi/wk• Long run up to 13 mi (Half distance)• Add light hill/interval work weekly	• 2x/week strength (slightly heavier, functional lifts)• Focus on core + posterior chain• Add mobility	• Continue low-carb base• Targeted carbs before long runs / intervals (~20–30g)• Refeed after long runs with protein + some carbs	• 16:8 IF most days• Optional 5:2 style (very low-cal 1 day/wk on rest day)• No >48h fasts while mileage grows
Phase 3 (Apr–Jun 2026) Transition & 16–18 mi	• 4x/week running• Build to 25–30 mi/wk• Long run 15–18 mi• Add tempo runs every 2 weeks	• 1–2x/week strength (maintenance)• More mobility/yoga• Hill sprints or strides for strength	• Maintain low-carb• Carb cycling (extra carbs night before long run)• Practice in-run fueling (electrolytes, gels)	• Flexible IF (14–16h on easy days)• Skip extended fasts now• Optional very light 500–600 cal day after rest
Phase 4 (Jul–Oct 2026) Marathon Specific	• 4 runs/wk• Peak 35–40 mi/wk• Long run up to 20 mi• Practice marathon pace + run/walk strategy	• 1x/week light full-body maintenance• Drop heavy lifting• Focus on core & mobility	• Stay low-carb baseline• Strategic carbs before/during long runs• Practice race fueling (30g/hr carbs if needed)	• Maintainable IF only (12–16h, but flexible)• No fasting >24h• Prioritize fueling + recovery
Taper (Late Oct 2026)	• Reduce mileage 40% → 60% over 2 weeks• Short, easy runs only	• Light mobility/core only	• Eat balanced, more carbs last 3 days (“mini carb load”)	• No fasting final 2 weeks before race
Race Day (Nov 1, 2026)	• 26.2 mi NYC Marathon• Goal pace ≈ 13:30–13:40/mi (sub-6 hr)	• None	• Normal breakfast (practiced)• 30g carbs/hr during race• Hydrate + electrolytes	• No fasting

This was a new thing that I did. And it was awesome.

More in my private blog. I ran in THE city that I wanted to. It was historic.

Great stuff.

Body by Mark

So nonchalant. That’s how it should be.

Recipe:
4 eggs + 2 egg yolks
120g Flavourless Whey Protein (use code BMOORE @ legion)
30g Flavourless Collagen (use code BMOORE @ legion)
1 pinch sea salt
1 tsp baking soda

Method:

1. In a large bowl, whisk together the eggs and egg yolk until the mixture is smooth and not gluey. Add the Greek yogurt and mix until well combined.
2. In a separate bowl, combine protein, collagen, salt, and baking soda. Mix well.
Add the dry ingredients to the egg mixture all at once.
3. Stir gently at first, then mix more vigorously until the batter is smooth and evenly combined.
4. Grease a Tupperware with beef tallow and line it with parchment paper (preferably unbleached and chlorine-free). Pour the batter and smooth the top.
5. Bake at 190°C (375°F) for 30 minutes, or until the top is golden and a toothpick inserted in the center comes out clean.

Macros & Calories (for entire loaf)
161g P | 17g C | 29g F
1000 kcal

Pro Tip: I used vanilla protein powder and it was delicious had a hint of vanilla so would be great for a sweet meal

Also recipe makes about 16-24 slices

The routine, which primarily uses kettlebells (with his heaviest being 70 lbs [00:00]), follows this structure:

• Start
  • Begins with a cold plunge for three minutes at 34° F [00:01].
• Warm-up/Bodyweight
  • Aims to complete a total of 100 bodyweight squats and 100 push-ups [00:13].
    • 5 sets
• Kettlebell Circuit
  • All exercises are performed for three sets of 10 repetitions each arm:
    • Swings [00:16]
    • Presses [00:19]
    • Windmills [00:21]
    • Renegade rows [00:23]
• Finish
  • The workout concludes with Tabatas on the heavy bag [00:25].

The speaker notes that this is a long-standing routine his body has adapted to [00:27].