Calmness is a competitive edge

I want to do a 180 on many aspects in my life.

Meditate to relax the brain. Counter the booze.

Fast to get into deficits early

Optimized Visceral Fat burning.

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.

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.

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).

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.

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.

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.

🪞 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

• 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