Every single day I have done this combo in the morning. Its 70 grams of protein. i feel like it allows me to hit my goals more easily.

https://ai.hubermanlab.com/s/PBJdd8n_

• tell me about the anterior midcingulate cortex (aMCC)
• Sources:The anterior midcingulate cortex (aMCC) is a significant brain region involved in various psychological and physiological phenomena. Andrew Huberman discusses several methods to assess the functionality and importance of brain areas like the aMCC, including observing changes in brain area size, examining brain injury impacts, and input from various systems like reward and autonomic systems. The aMCC receives robust input from these systems, indicating its involvement in tenacity and willpower .Further, it plays a central role in how individuals engage with challenges. When people do things they don’t want to do, the aMCC gets bigger, and it’s smaller in individuals facing obesity but grows when they diet. This growth is also evident in athletes and people who perceive themselves as overcoming challenges .Moreover, the aMCC’s activity levels and physical changes correlate with various conditions, including motivation levels, tenacity, resistance to temptation (such as food), and it links to critical brain functions such as the reward system. Reduced aMCC activity is associated with increased apathy, depression, and reduced motivational capacities .

I am so happy. I have done two races already.

PROTEIN is good I am doing 180 a day. I feel amazing. I feel nourished.

Feed the body what it needs, not wants

The failure mode to running is eating too much after it.

I think the protein is the key. It has been helping.

FOR POSTERITY:

I basically drink ONE ensure in the morning (30g protein) AND a MUSCLE MAKER (40g protein). All this is done as I am going to work. So that’s 70 grams in the morning. AND FIBER.

This is the final post of the year.

I have read and studied so much. I wrote a whole paper under The Game of Hormones and Enzymes – Insulin Resistance, Sensitivity and Fat metabolism. I have experimented with protein, carbs, alcohol, everything. Too much Brownian noise.

Now, it is time to LOCK IN.

There is nothing left to decide. The PATH is the PATH.

I am a humble servant of the SYSTEM. I don’t need to use my own MIND anymore. I am a Follower of the AZIMUTH.

The System doesnt care about my feeling, or how tired I am. Or whats going on in my life. It needs to be executed.

No more consumption – that is MATERIALISM

No more podcasts.
No more threads.
No more optimization.

The plan is written.
The day arrives.
I do what the day says.

It is about MORALITY

Execution is not effort.
Execution is honesty.

If I don’t do it, I’m lying to myself.

---

I overthought this. Of course I did. I consumed everything. Read everything. Listened to everyone.

And now there is nothing left to learn.

The system exists. The numbers are set. The days are defined.

I don’t need intelligence anymore. Intelligence already spoke.

Now I shut up.
I follow instructions.
I execute.

The system does not ask how I feel.
That is its mercy.

---

Worship the EXECUTION

Don’t worship the KNOWLEDGE. Worship the EXECUTION.

The short version (if you only read one section):

• Take a high-quality men’s fertility multivitamin
• Supplement omega-3s (DHA + EPA) daily
• Add NAC to reduce oxidative damage to sperm DNA
• Strength train 3–4x/week
• Cut alcohol to ≤2 drinks/week (ideally zero)
• Sleep 7–8 hours per night
• Avoid heat and toxins (hot tubs, laptops on laps, plastics) for 6–9 months pre-TTC

Everything below explains why these matter.

---

The Male Fertility Playbook: 7 Levers That Actually Move the Needle

When couples struggle to conceive, the conversation often defaults to female health. But biologically—and increasingly in the data—male fertility matters just as much.

Sperm count, motility, morphology, and DNA integrity are all highly sensitive to nutrition, lifestyle, and environment. The good news: unlike many aspects of health, male fertility is unusually modifiable. Small changes compound fast because sperm regenerate roughly every 70–90 days.

This post lays out seven high-leverage interventions that consistently show up in both clinical research and real-world outcomes. None are exotic. All are actionable. Together, they form a simple framework for improving sperm quality before trying to conceive (TTC).

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1. Start With a High-Quality Men’s Fertility Multivitamin

Sperm production is metabolically expensive. It relies on a steady supply of micronutrients that modern diets often undersupply—especially in men who train hard, diet aggressively, or live under chronic stress.

A purpose-built men’s fertility multivitamin (such as those from @figwellness.co) typically emphasizes:

• Zinc – essential for testosterone production and sperm motility
• Methylated folate – supports DNA synthesis and reduces fragmentation risk
• Selenium – improves sperm morphology and antioxidant defense
• L-carnitine – fuels sperm motility via mitochondrial energy production
• Vitamins D & E – hormonal regulation and oxidative protection
• High-dose CoQ10 – supports mitochondrial health and sperm count

Men with adequate micronutrient levels consistently show higher sperm counts and better motility than deficient men. This is the foundation—everything else works better once raw materials are in place.

---

2. Add Daily Omega-3s (DHA + EPA)

Sperm membranes are rich in fatty acids, particularly DHA. These fats determine membrane flexibility, which directly affects sperm shape and swimming efficiency.

Adequate omega-3 intake is associated with:

• Improved sperm morphology
• Increased motility
• Higher total sperm count

Beyond sperm structure, omega-3s reduce systemic inflammation and oxidative stress—two major drivers of fertility decline. This is one of the simplest interventions with one of the best evidence-to-effort ratios.

---

3. Use NAC to Protect Sperm DNA

Many fertility issues aren’t about sperm quantity but sperm quality—specifically DNA integrity.

Oxidative stress damages sperm DNA, leading to fragmentation that reduces fertilization rates and increases miscarriage risk. N-acetylcysteine (NAC) works upstream by replenishing glutathione, the body’s master antioxidant:

NAC → Glutathione → Reduced oxidative stress → Improved sperm DNA integrity

Studies show NAC can improve sperm morphology and reduce DNA fragmentation, especially in men exposed to stress, alcohol, pollution, or intense training.

This is insurance for the genetic payload.

---

4. Strength Train 3–4 Times Per Week

Strength training isn’t just aesthetic—it’s endocrine regulation.

Men who lift regularly tend to have:

• Higher (but healthy) testosterone levels
• Better insulin sensitivity
• Lower visceral fat and estrogen conversion
• Improved sperm concentration and motility

The key is consistency, not extremes. Moderate resistance training supports fertility; chronic overtraining can impair it. Think strength, not exhaustion.

---

5. Cut Alcohol to ≤2 Drinks Per Week (Ideally Zero)

Alcohol is a direct fertility tax.

Even moderate drinking increases oxidative stress, disrupts testosterone production, and damages sperm DNA. Mechanistically:

Alcohol → oxidative stress → lipid peroxidation → sperm DNA damage

Men who drink less consistently show better sperm parameters and DNA integrity. If conception is the goal, alcohol is one of the clearest sacrifices with immediate upside.

---

6. Fix Sleep (This Is Non-Negotiable)

Sleep is when hormonal repair and sperm production happen.

Men sleeping fewer than six hours per night have been shown to have nearly half the sperm count of men sleeping seven to eight hours.

Chronic sleep deprivation:

• Lowers testosterone
• Raises cortisol
• Impairs sperm maturation

No supplement compensates for poor sleep. This is foundational biology.

---

7. Reduce Heat and Toxin Exposure (6–9 Months Pre-TTC)

Sperm are temperature-sensitive by design. Repeated heat exposure—even mild—can impair production and quality.

Avoid:

• Hot tubs and saunas
• Heated car seats
• Laptops on laps
• Phones in front pockets

Also minimize exposure to endocrine-disrupting toxins:

• Plastic water bottles
• Plastic food containers
• BPA and phthalates

Because sperm take months to mature, changes today affect fertility months from now. This is prevention, not paranoia.

---

The Bottom Line

Male fertility isn’t fragile—but it is responsive.

If you:

• Replete micronutrients
• Support antioxidant and mitochondrial systems
• Lift weights
• Sleep properly
• Reduce alcohol, heat, and toxins

…you dramatically improve the odds that the sperm you produce are fast, well-formed, and genetically intact.

None of this is extreme. All of it is temporary. And for something as consequential as creating life, the return on investment is enormous.

I am mad. There is no option. We will CONQUER THESE GOALS. The consequences are BAD

I fucking ran a marathon

Next year is ABSOLUTELY RIPE for TOTAL TRANSFORMATION

I am on a mission

I have an ultimatum – get healthier to procreate.

I dont want to create a child in my current state. I am not healthy enough to do that. I dont want my kid to inherit the bad things in my body.

I am going to shed body fat, build STRENGTH, raise the T levels, and build a great aerobic goal.

I HAVE NO CHOICE

I am visualizing CALM AND COLLECTED LOCK IN.

Another year done on this blog.

You started this 3 years ago.

This year – the good, I didnt go backwards.

The bad, I didnt make significant progress.

Next year will be good. It will be better. I dont want to summarize stuff too much. I have a plan for next year

1. Lock in the Food
2. Lock in the supplements
3. Lock in the runs
4. Lock in the strength
5. This is your Transformation

Okay dude. The upcoming year is a big year. This will be tranformational. Legandary.
10 years into NYC. I feel like I have done everything the city can offer me. I don’t need to try food, or stay out too late. I don’t need to keep ruiningmy nights.
I can structure the next phase of my life – with an apartment and stuff – to build, nay, SMITH, my body.

My goal is to transform. The transformation will have people talking about me. And I will do this without Vitamin O.

I have studied for many months and years. I am boycotting studying anything else for now. My focus will be narrow and pinned to shedding weight rapidly and sustainably, while building muscle and running.

There will be a lot of running this year. So you need to allocate time for the runs.
You will also need to spend time on full body workouts.

You will have to bucket the time at work. Seriously. Just like you cannot forget to eat, you cannot stop.

Food will be the primary engine of everything. This has to be locked in.

Lock in the Food

180 grams of protein a day. Yoghurt, chicken, protein shakes, protein snacks, etc.
Veggies / Salad. Some avocados and eggs

Avoid carbs. You dont need it if dont need the energy

Eat in a deficit 90 percent of the days.

Lock in the supplements

Get the multivitamin and ZMA on a regular basi, fish oil, vit d. Phase this in.

Lock in the runs

You need to sneak in some speed runs once in a while. And then keep your miles going.

Lock in the strength

This needs to happen too. At least upper body stuff.

This is your Transformation

Think about David Goggins. Joe Rogan. The Marines. Jocko. RFK.
About that dude who “trained like goggins”
The dude tho ran the marathon, and kept running
That dude on youtube who fllmed the transformation.

It really is about the food

Meal / Option	Key Components	Calories	Protein	Prep Time / Notes
Greek Yogurt + Whey	Greek yogurt + whey protein	—	60g	Very fast, flexible
Chicken + Rice + Veg	200g chicken, 150g rice, veggies	—	50g+	~10 min cook, seasoning matters
Fat-Loss Omelette	Egg whites, 1 egg, Canadian bacon, reduced-fat cheddar, Greek yogurt	577	74g	High satiety
Blueberry Cheesecake Bowl	Frozen blueberries, granola, vanilla whey	—	30g+	~45 sec prep, dessert-style
Chipotle Bowl	Double chicken, light rice/beans, fajita veg, pico, lettuce	585	73g	Easy restaurant macro win
Chick-fil-A	12ct grilled nuggets + grilled sandwich (buffalo, no mayo)	520	66g	Fast food compliant
Jersey Mike’s (Bowl)	Big Kahuna, extra meat, veggies, no oil	520	54g	Breadless
Subway Footlong	Double chicken/turkey, provolone, veggies, mustard/vinegar	660–720	68–76g	High protein range
Panda Express Plate	Super Greens x2, teriyaki chicken, pepper steak	660	64g	Solid chain option
In-N-Out Protein Style	Double-Double, no cheese, no spread	380	30g	Lower protein, low calories
Cava Bowl	2x chicken or steak, tzatziki/hummus, veg, light yogurt dill	630	60g	Mediterranean lean option

Meal / Option	Key Components	Calories	Protein	Notes
Sweetgreen – Custom Chicken Bowl	Double chicken, greens, light grains, no sugary dressings	600–650	55–65g	Ask for extra chicken, go easy on dressing
Just Salad – Protein Bowl	Double grilled chicken, greens, light quinoa, yogurt-based dressing	550–650	60–70g	One of the cleanest fast-casual options
NAYA – Power Bowl	Double chicken shawarma or kofta, salad base, light hummus	600–650	55–65g	Skip pita, sauces in moderation
McDonald’s – Grilled Stack	2× grilled chicken sandwiches, no mayo	540	44–48g	Not elite, but works in a pinch
McDonald’s – Nugget Hack	20-pc nuggets + diet soda	830	~48g	Higher calories, protein okay
CAVA – Lean Bowl	Double grilled chicken, veggies, light yogurt dill	630	60g	Consistent macro win
Dig – Chicken Plate	Double herb chicken, greens, no heavy sides	550–600	50–60g	Seasonal but solid
Pret A Manger – Protein Combo	Grilled chicken salad + egg pot	500–600	40–50g	Good travel option

Meal / Option	Key Components	Calories	Protein	Notes
Sweetgreen – Chicken Pesto Parm	Roasted chicken, quinoa, greens, pesto vinaigrette	525	35g	One of the higher‑protein signature bowls; good everyday pick. (sweetgreen)
Sweetgreen – Kale Caesar	Roasted chicken, kale, romaine, parm, caesar dressing	490	35g	Slightly lower calories than many bowls for same protein; easy swap if watching cals. (sweetgreen)
Sweetgreen – Buffalo Chicken	Blackened chicken, veggies, blue cheese, caesar	555	31g	Flavorful, still decent protein; add extra chicken if you want 40g+. (sweetgreen)
Just Salad – Chicken Caesar	Chicken, romaine, caesar, parm	400	37g	Very protein dense for calories; great quick lunch.
Just Salad – Tokyo Supergreens with Chicken	Chicken + supergreens bowl	400	37g	Similar protein to Chicken Caesar, different flavor profile; keeps variety up.
Just Salad – Buffalo Chicken	Buffalo-style chicken bowl	410	32g	Another tasty option under ~420 kcal with strong protein.
Naya – Chicken shawarma bowl	Chicken shawarma protein + greens or grains	—	≈23g per 4 oz chicken	Build bowl with double chicken or add other lean proteins to push past 45–50g; macros depend on toppings. Protein value comes from NAYA’s nutrition listing for chicken shawarma.
McDonald’s – Premium Southwest Salad w/ Grilled Chicken	Grilled chicken, greens, beans, veggies	350	37g	Extremely efficient: very high protein for calories; useful when you need something fast. (FastFoodNutrition.org)

When in doubt, just get something from this list.

Greek Yogurt + Whey Protein, 60 grams of protein


Chicken Breast + Rice + Veg:

Cliche, but simple, easy and flexible.

⚬  200gm cooked Chicken Breast
⚬  150gm cooked rice
⚬  Veg of your choice

10 minute cook/prep time
Make it taste good (cook it well with elite seasoning options)
50+ grams of protein



 Fat-Loss Omelette

- 1 cup egg whites
- 3 slices canadian bacon
- 1 egg
- 1/4 cup reduced fat cheddar cheese
- 1 serving greek yogurt

577 Calories, 74g Protein


Frozen Blueberry/Vanilla Cheesecake:

The dieting cheat code dessert.

⚬  250gm Frozen Blueberries
⚬  60gm Granola
⚬  1 scoop Vanilla Whey

45 second prep time
High Volume 30+ grams of protein
Legit tastes like blueberry cheesecake






Chipotle Bowl:

• Double chicken
• Light white rice
• Light black beans
• Fajita veggies
• Pico de gallo
• Lettuce

585 calories, 73g protein

Chick-Fil-A:

12ct Grilled Nuggets + Grilled Chicken Sandwich (sub buffalo sauce, no mayo)

520 calories, 66g protein

Jersey Mike's

Big Kahuna Chicken Cheesesteak

• Bowl (not bread)
• Extra meat
• Unlimited veggies
• No oil blend

520 calories, 54g protein

Subway:

Footlong on flatbread:

• Double rotisserie chicken or double turkey
• Provolone
• Unlimited veggies
• Red wine vinegar or yellow mustard

660-720 calories, 68-76g protein

Panda Express:

Plate with:

• 2x Super Greens
• Grilled Teriyaki Chicken
• Black Pepper Steak

660 calories, 64g protein

In-N-Out:

Double-Double Protein Style:

• No cheese
• No spread

380 calories, 30g protein

Cava:

Build your own bowl:

• 2x Grilled Chicken or Steak
• Tzatziki or hummus
• Unlimited veggies
• Light yogurt dill

630 calories, 60g protein