This is the only coffee that I actually like. I don’t know why. It is just so good.

I think it helps me loose weight. I have to strategically use it. Remember, dont keep it going consistently.

You have succeeded at loosing weight once, around the time when this blog was started.

But since then, you have been loosing. SO MANY ATTEMPTS. Each one has lost. I even ran a fucking marathon, and I didnt loose any weight at all.

THIS IS AMAZING. how the fuck right?

Dr. Tro

After helping thousands of patients lose weight, here’s my advice for those looking for lifelong, sustainable life changes. These are the “5 MUSTS” anyone trying to lose weight lifelong NEEDS to do.

🧵/Thread

— DoctorTro (@DoctorTro) June 25, 2025

1. You have to manage your HUNGER. This is a primitive human feeling. Perhaps given your circuitry, you are extra sensitive to this. But you have to fight it. A rewiring of the brain is needed on this front.
   • Improve your hunger sensitivity by LOWERING INSULIN
   • Eating ACTUAL FOOD: 🐠🥩🍳🍗🍖🍤🫑🥑🥬🥦
2. Cravings – many of my cravings have changed. But you have to control.
3. Depravation
4. Social situations – are you going to let other people send you to the grave early?
5. Emotions

TLDR

• Your girlfriend hates you drunk.
• You come across as a drunk uncle, not a cool guy (anymore)
• There is absolutely no cardiovascular benefit
• It kicks Fat Liberation off of the field.

Listen to your girlfriend. She doesnt like you when you are drinking. So, for her sake, don’t do it.

Think about it. Modern american diet has a lot of processed food. This food doesnt fill you. It’s empty calories they say. WTF? Empty calories, think about it – you drink a 1000 calories worth of alcohol. Imagine your budget was 2500 calories. 1000 of them are gone. Your body gets no nutrition out of this. It’s only getting 1500 calories worth of nutrition.

How insane that is, right? Often, I would replace meals with booze. What a dumb thing to do brother. You are over eating and at the same time you are under eating.

you want to try to get, what, 200 grams of protein? Thats 800 calories. And then you have to get some carbs and fats.

---

Alcohol is worse than processed foods, because it is a toxin. Team Fat Liberation is kicked off the field which is insane. This is the thing that pisses me off.

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1. Don’t be a slave to your carnal feelings – hunger is mental
2. People remain CONSCIOUS about food – they remember
3. Order less. Eat less.
4. portion control * density of food = natural calorie control
5. Feel the pressure to be thin

Oh well dude, you gotta eat like 2000 calories. Big woop.

Hunger, oh well. Its just the body telling me that it is loosing weight.

If you want to loose weight you need to eat less.

Remember, it is all MENTAL. The BRAIN is changing the dial. That’s it.

Don’t be a slave to your carnal feelings – hunger is mental

Everyone is restricting calories. People are thinking about this ALL THE FUCKING TIME

People remain CONSCIOUS about food – they remember

The goal is purely mental, and so let that go out.

Order less. Eat less.

Everyone naturally controls portion

If you eat too much, you will get acid reflux.

I can already tell these days that I cannot eat too much.

portion control * density of food = natural calorie control

Ahem. Portion control. Nobody recognizes this in the USA. Everyone’s focused on what they need to put IN without recognizing that they must focus on how much to NOT put in. Like my father in law once said, sometimes you just need to close your mouth and stop putting food in. Ofc American food is full of shit and people eat ultra processed garbage and have no clue what healthy eating is. But I see so many big people struggling to understand how important portion control is, and also what foods are simply dense in calories. Like peanut butter.

https://old.reddit.com/r/loseit/comments/1lnyu4i/if_you_are_wondering_why_frenchitalian_people_are/?share_id=VjhA1KZ5bBzsAnPherefo

Feel the pressure to be thin

Remember you woke up and you saw that video of that dude who lost half his body fat in 100 days.

this was tough man. I made some progress, but it wasnt too good.

A few lessons:

• Keep focus and make time
• The running was derailing me a bit

Day 1 of 100

The second trigger

The triggering plan – 100 days of focus

My plan was to celebrate at the 100th day. That is today

The 100th day

That was not great. I think 100 days is too long of a target.

Remember that you want to keep insulin low, because that will bring out the fat.

Even if there are no calories, elevated insulin has locked up the fat!

And, for some weird reason, diet sodas and stuff impact the insulin. Not good.

1. Cottage cheese naan
2. Almond bread
3. Cottage Cheese Keto Pizza

Cottage cheese naan

• Cottage cheese 1 cup with 2 eggs, garlic powder, onion powder, salt, italian seasoning
• Blender mix
• Lay it out on baking tray, add a bit of stuff to it.

Almond bread

• You know the recipe. Simple stuff

Cottage Cheese Keto Pizza

• 1 cup of cottage cheese
• Blender
• Mixing bowl
• Add eggs (4 eggs), and then parmasean cheese, and then quarter cup of almond flower,
• Quarter spoon of baking soda, onion powder and italian seasoning, and garlic
• Mix everything
• Put it all on parchment paper

These are recommitment summaries of important books I have read or written (lol).

1. The Beck Book – The Mind
2. The Game of Hormones and Enzymes – The Body

The Beck Book – The Mind

• Cognitive Behavioral Change in how to think like a Thin Person
• There is a confidence that you will not slip up, or that if you do, you will be back.
• There is no need to be carpe diem about life. It’s a long, slow journey.
• Spiraling is boring. It’s not that useful to you anymore.
• No need to be that big fat uncle
• The more you say no, the more the brain develops the muscles
• The spiral to the bottom of the pit, not that cool.
• Do not loose consciousness. Be intentional and make time. Nothing interesting happens automatically.
• Deep breadths before actually going in.
• Planning helps.
• This is not hard, and it will work
• Think people think about food the whole time
• Remember, the bread will be tempting, but, I can resist it. It is more important for me to loose weight. If I eat the bread, I will get momentary pleasure, but afterwards, I will feel worse.
• Indecision leads to tension any decision will lead to reduction of that tension.
• Thin people are not unconscious about food. They remember and lightly obsess about what they eat.
• The heuristic of being able to walk briskly after a meal.
• Thin people lie about what they eat
• “Oh well, whatever”
• https://cnsnnts.wordpress.com/2025/06/21/the-thin-person-mindset/

The Game of Hormones and Enzymes – The Body

There is a game going on, and you want to help team Fat Liberation. Its very simple. Get in a deficit to bring Fat LIberation onto the field. Strength train to make push GLUT4 to surface which reduces the insulin. Walk to slowly burn the fat. Fast to make the body flexible on which source to use.

• They are constantly thinking about food, even if they lie and say they dont
• If they ate too much one day, they automatically adjust the next day.
• They have efficient overeating – to – metabolism pathway. They will get springy and walk a lot.
• Generally thin people are more active. Good feedback loop. This helps them keep the metabolism high.
• Thin people understand the difference between hunger and craving
• Thin people understand how their bodies react to food, and over eating.
• They always mentally know when they have eaten a lot.
• A fat person waits on the bodies signals, for the body to feel full. A thin person relies on their brain.
• This is because the thin person is conscious about what they are eating.
• Fuck man, thin people even know and remember how many beers they had, or alcoholic drinks they have had. It’s actually insane.

get rid of the hump Fix Neck Hump FAST With These Home Exercises! || Houston Chiropractor Dr Gregory Johnson Helps Man From Oklahoma With Dowagers Hump + FHP Posture || https://www.youtube.com/shorts/P2__jfuO73M || https://www.youtube.com/shorts/GHVYqkA2Z8k

Just putting it here for now. Maybe will expand on this later. But yea, not a big fan of this neck hump thing. The key is to strengthen the muscles.