I have a massive goal brewing. I want to get to 10% body fat.

I want to build a long life.

I want to run my marathon

I want to have my kids.

Every man should see 10% once in their lives.

This is a massive goal. But it is the right goal.

Make health your priority.

Bro FUCK alcohol. Remain Sober.

Fasting and Meditation

• ZERO Alcohol
• 250 grams of protein! wtf?
• Green tea
• Berries

Core Idea

• Standard calorie-cutting alone doesn’t reliably shrink visceral fat (the metabolically harmful fat around organs).
• A modified Mediterranean diet rich in polyphenols (plant compounds) can cut visceral fat by up to 14%, even without big changes on the scale.

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Key Findings from Research

• Healthy guideline diet: 0% weight loss, ~4% visceral fat reduction.
• Standard Mediterranean diet: ~3% weight loss, ~6% visceral fat reduction.
• Optimized Mediterranean diet (polyphenol-rich): ~4% weight loss, 14% visceral fat reduction.

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Main Dietary Rules

1. Eliminate/Reduce
   • Alcohol (raises inflammation, blocks fat burning).
   • Ultra-processed foods, added sugars, emulsifiers.
2. Prioritize Protein
   • 0.8–1 g per pound of bodyweight (fish, chicken, lean meats).
   • Maintains or builds lean mass during fat loss.
3. Boost Polyphenols
   • Dark berries: 2+ cups daily (blackberries, raspberries, wild blueberries).
   • Green tea: replace excess coffee (catechins + caffeine → fat burning).
   • Leafy greens: spinach, kale, duckweed.
   • Nuts, pomegranates, other colorful plants.
4. Gut Health Support
   • Fermented foods (kimchi, sauerkraut, yogurt).
   • Bone broth.
   • Chia seeds (prebiotic fiber).

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Lifestyle & Eating Rhythm

• Meal timing:
  • Last meal 3–5 hrs before bed.
  • First protein-rich meal 1–2 hrs after waking.
  • 3 meals daily on a set schedule → “automates hunger.”
• Exercise: weight training + walking + sprints to preserve muscle and burn visceral fat.
• Timeline: noticeable changes in ~90 days.

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Big Takeaway

• Quality > Quantity: What you eat matters as much as how much you eat.
• Swapping processed foods and alcohol for polyphenol-rich, gut-friendly foods leads to significant visceral fat loss, better metabolic health, and easier appetite control.

My partner has laid down the line. Loose weight, and stop drinking so that we can have healthy kids.

If this doesn’t light up a fire under me, I don’t know what will.

I need to become a health nut. Non toxic.

I am making this proclamation now. On the day of the deaths of my ancestors.

Dad’s workouts may shape his child’s endurance capacity and metabolic health.

A lot of research is coming out that shows the father’s health is very important for the child. Especially exercising fathers, healthy fathers. The child gets a boost.

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I am willing to sacrifice pleasures today to build my body for my kids. You have to live. You have to be healthy. You will create amazing kids, and put them on the right path.

You are working on something big.

Build your strength

Build your cardio

Check your heart, lungs, kidney, liver

🏋️‍♂️ Muscles That Develop

• Lats (latissimus dorsi): These are the broad back muscles. They get wider and create a “V” taper from shoulders to waist.
• Biceps: Pull-ups strongly engage your biceps, making your arms thicker and more defined.
• Rear delts & traps: Help stabilize your shoulder blades and add upper-back thickness.
• Forearms & grip: Your forearm muscles get denser from the constant hanging and gripping.

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🪞 Visual Changes in Shape

• Wider upper back: Makes your shoulders look broader and waist narrower.
• More defined arms: Especially noticeable from the side and when flexed.
• Straighter posture: Stronger back muscles pull your shoulders back, improving your stance and silhouette.

1. Green tea
2. Lots of smoking
3. No gyms
4. Food environment is different
5. No fast food?
6. Rice bowl, fermented soy beans, miso soup
7. 7/11 is so good.
8. Lots of steamed stuff, fermented stuff, rice, brocolli
9. THEY SLEEP LESS! what the fuck
10. Nutritious cheap convenient food
11. The sweets are not as sweet
12. Half the sugar of americans.
13. Small portions
14. Half size drick

How Japan escaped Obesity while America got Fat pic.twitter.com/3tKWpGIGoc

— Joseph Everett (WIL) (@JEverettLearned) September 8, 2025

• By 35, you have a memorized set of stuff
• Your thoughts can make you sick. And your thoughts can make you well too

• Most people wait for a big tragedy to change.
• Why wait? You can change when things are good.

• Defined by a vision of the future. The future needs to feel real.
• Your thinking creates your state of being.
• Brain should be the map to the future.

• Act like what you want to become.
• Dont make the same choices like yesterday. You will feel uncomfortable.

• Tall, through the hips
• Raise the pace over 5 to 10 seconds
• Keep for 10 seconds
• Its the “long distance” form.
• Just a FAST long distance form it’s the ARMS

Eight of them

https://www.youtube.com/shorts/NDJVldba9n0

meat, fish, eggs, fruit and vegetables, water, coffee, tea
no bread, pasta, rice, tortillas

Add some activity

Add some resistance training

FLUID INTELLIGENCE (your current) -> WISDOM INTELLIGENCE

• Intellectual professions you can focus for a long time
• FLUID INTELLIGENCE

This PEAKS AT 39

Second intelligence curve

Raymond Cattell — Raymond Bernard Cattell was a British-American psychologist, known for his psychometric research into intrapersonal psychological structure. Wikipedia

Second intelligence is not for scientists. It’s about WISDOM. So my second career makes sense

If you’ve been prescribed olmesartan for high blood pressure, you might be wondering: how will it affect the rest of your life? Will it mess with your workouts? Change your sleep? Impact your metabolism?

Let’s break down what the research (and real-world experience) says about olmesartan’s effects on five key lifestyle areas: weight, sleep, snoring, workouts, and glucose/insulin health.

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🏋️‍♂️ Workout Performance: Safe—and Maybe Even a Boost

Unlike beta blockers, which can blunt heart rate response and fatigue you, olmesartan doesn’t impair exercise. In fact, studies suggest that ARBs like olmesartan may improve blood flow and reduce vascular stiffness, potentially making workouts feel easier over time.

✅ Verdict: Olmesartan is workout-friendly. It won’t sap your energy—and may even improve endurance slightly.

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💤 Sleep and Snoring: Quietly Neutral

Olmesartan does not disrupt sleep and may even help you sleep more soundly if your blood pressure was previously spiking at night. It’s not sedating, so you won’t feel drowsy during the day.

In terms of snoring, olmesartan doesn’t make it worse, unless your snoring is caused by fluid retention (which ARBs don’t directly treat).

🟨 Verdict: Sleep and snoring usually remain unchanged—but improved BP might help you sleep better indirectly.

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⚖️ Weight: Not a Factor

Some medications cause unwanted weight gain. Olmesartan isn’t one of them.

It is weight-neutral—meaning it won’t make you gain or lose weight. However, by improving blood pressure and possibly endurance, it could indirectly support weight loss goals through improved exercise tolerance.

🟩 Verdict: No weight gain. And maybe even better workouts.

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🩸 Glucose and Insulin: Quietly Helping

This is where olmesartan and other ARBs shine.

Several studies suggest that ARBs improve insulin sensitivity and reduce the risk of developing type 2 diabetes—especially when compared to beta blockers or thiazide diuretics.

If you’re prediabetic or metabolically sensitive, olmesartan is one of the best blood pressure options you can take.

✅ Verdict: Metabolically friendly. May modestly lower insulin and fasting glucose.

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🔄 Summary Table

Category	Olmesartan’s Impact	Notes
Workout	Neutral to slightly better	No fatigue; may improve blood flow and endurance
Sleep	Neutral	No disruption; may improve sleep quality via BP control
Snoring	Neutral	Doesn’t worsen snoring unless fluid retention is cause
Weight	Neutral	No direct impact; may support weight loss indirectly
Glucose/Insulin	Mildly beneficial	Improves insulin sensitivity; lowers diabetes risk

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Final Take

Olmesartan does more than just lower your blood pressure—it does it without interfering with your workouts, metabolism, or sleep. It’s one of the more lifestyle-friendly options for long-term cardiovascular care.

If you’re concerned about weight gain, energy dips, or managing prediabetes, olmesartan might be exactly the kind of quiet helper you want in your daily routine.