I am not going to do ozempic yet.

But I will simulate it with berberine and maybe put on a continuous glucose monitor

Very fascinating insights!

Prioritize exercise. Use it to correct sleep.

https://x.com/b_holmer/status/1891182949069926725?s=46

https://old.reddit.com/r/loseit/comments/1iqktqd/its_much_harder_to_lose_weight_with_insulin/md13oj5/?share_id=fw-QMF2taakbSCEYkxbpM&context=3

What worked is getting to a lower body/visceral fat percentage and weight.

I’m a firm believer in personal body fat (or liver fat) threshold hypothesis, because my own experience has been just that. Once I get to a certain body weight or body/visceral fat percentage, my fasting blood sugar stays around 70-88. My insulin resistance goes away. If I’m over my fat/weight threshold, I begin having fasting blood sugar of 100-110, along with other insulin resistance symptoms.

I consumed 500 calories less than my maintenance calories each day (consumed balanced macros, but prioritized protein because I love it), sometimes dabbled low carb, but generally felt safer and more sustainable in balanced macros), intermittent fasted 16/8, brisk walked or lightly jogged to maintain calories at deficit if I wanted to eat more (or felt like going for a light jog after work), lower caffeine intake (no more than 50mg for me because caffeine makes me transiently insulin resistant for hours say.. if I have a cup of coffee, followed by sugar crash once it wears off causing low blood sugar and insane cravings for carbs. This made it hard for me to stick to my calorie deficit), sleep 7-8 hours each night, avoid stressful situations.

If I was more overweight, or I just couldn’t muster through what I did, I probably would’ve opted to have Metformin to help me overcome insulin resistance and lose weight.. then maintain my weight indefinitely.

I love this exercise. I have been doing some of this at home. My traps pop out. I like the shoulders and the direction. Some more info on it:

I broke down recently. I need to loose weight. I want to run marathons. I want to lift weights. I just want to get to a stage where I have never been.

I was almost going to get on ozempic. Just do it, finish it off. I want to get to a new place.

There are some websites like

https://g-plans.com/

skinnyjab

---

But I am going to give it one more shot.

Let’s see how things are.

Remember in Sophomore year, I thought I had Dyslexia and/or ADHD. I was constantly distracted. I then refocussed and ended up with a 4.0. I had to spend a lot of mental energy on remaining on track. But it had worked.

I remember a similar thing with Stronglifts back when I started work. Before that, it felt like I was distracted constantly. Had no vision, no plan. And didnt feel like I could dedicate myself to something as maybe something else would be around the corner. But, with Mehdi, I read and studied a lot. I got obsessed. And then I gave it my all. Commitment. And I kept that going for a few months. And it was glorious.

Then, again, I started to wander. Changed cities, etc. I couldnt keep my schedule. I lost track. ADHD. Got distracted again. Tried a bunch of things. Half hearted. Etc etc. Tried running a few times. Strength again a few times. Just did not work.

And YEARS would go by before I got back into focus. Thats bad.

Ultimately, I _did_ end up focussing on running and marathon. In this case, I had a 2 year goal and I was obsessed by the long term goal. MARATHON.

But, before I got in, I totally committed myself. No matter what, I would do it. And, critically, I pushed everything beyond a certain date.

The date was significant. Important.

okay, okay. I like this.

---

So, maybe the weight should be the goal? 180–

The 180 pounds is my MARATHON goal!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

I figured it OUT!!!!!!!!! and its a 2 YEAR goal!!!!!!!!!!!

Fuck yea. I think I just had an insight.

TB12 is the health and wellness system developed by Tom Brady and his longtime body coach, Alex Guerrero. It emphasizes longevity, injury prevention, and peak performance through a combination of diet, exercise, hydration, sleep, and pliability training. Here’s a breakdown:

Diet (TB12 Method)

The TB12 diet is a mostly plant-based, anti-inflammatory approach with some lean protein. It’s not strictly vegan, but it limits processed foods, sugar, and certain inflammatory foods.

• 80% plant-based, 20% lean proteins (chicken, fish, grass-fed beef)
• No dairy, no gluten, no refined sugar
• Avoids nightshades (tomatoes, eggplants, peppers, potatoes) due to supposed inflammation concerns
• Lots of water—at least half your body weight in ounces per day, ideally infused with electrolytes
• Alkalizing foods like leafy greens, nuts, and some fruits
• Minimal alcohol and caffeine (Brady reportedly avoids both)

Exercise (Pliability + Strength Training)

TB12 focuses on a mix of pliability, resistance training, and functional movements rather than heavy lifting.

• Pliability training (soft-tissue work with bands, resistance training, and deep-tissue massage to keep muscles long and elastic)
• Bodyweight and band resistance exercises rather than heavy weights to avoid muscle stiffness
• Core stability and mobility work for functional strength and injury prevention
• Active recovery (foam rolling, massage, hydration)

Sleep & Recovery

Brady is serious about quality sleep as a key part of performance.

• At least 8-9 hours of sleep per night
• Strict bedtime (usually around 8:30-9 PM)
• Cool, dark, and quiet sleep environment
• No blue light before bed (limits phone and TV use)
• Early wake-up (typically around 5:30 AM)
• Hydration before sleep (but not too much to avoid bathroom trips)

Takeaways for You

• You already focus on strength training and running, so adding pliability work (band exercises, massage, and foam rolling) could help recovery.
• You’re aiming to lose weight while preserving muscle, which fits with TB12’s lean protein and anti-inflammatory approach.
• Hydration is a big deal for both TB12 and endurance training—keeping electrolytes balanced can help.
• Sleep discipline (consistent bedtime and limiting screens) could optimize recovery.

I lost it on that day. I drank way too much. And I ruined the week. I am genuinely sorry, brother.

You went to the depths on that day. The frequency of visiting the depth has gone down, but, you went there on that day.

I know you are frusturated with life and with lack of progress. And the businessness. You are worried about all kinds of health issues that might be brewing inside you. It feels overwhelming. But it is fine.

With the football theme, remember this, always:

Remember https://cnsnnts.wordpress.com/2023/11/26/runnings-impact-on-hdl-ldl/

There is research backing that. Similar to that, I have more research here. This shows that 4 to 5 days of exercise reverses everything!

https://twitter.com/tjthomps/status/1889056410941665775?s=46

https://journals.lww.com/acsm-essr/fulltext/2025/01000/aerobic_exercise_training_for_the_aging_brain_.5.aspx

https://pmc.ncbi.nlm.nih.gov/articles/PMC4272199/

Impact of Lifelong Exercise “Dose” on Left Ventricular Compliance and Distensibility

Paul S Bhella ^*,†, Jeffrey L Hastings ^†, Naoki Fujimoto ^†, Shigeki Shibata ^†, Graeme Carrick-Ranson ^†, Beverley Adams-Huet ^‡, Benjamin D Levine ^†,‡

• Author information
• Copyright and License information

PMCID: PMC4272199  NIHMSID: NIHMS615846  PMID: 25236519

The publisher’s version of this article is available at J Am Coll Cardiol

Abstract

Background

Sedentary aging has deleterious effects on the cardiovascular system, including decreased left ventricular compliance and distensibility (LVCD). Conversely, Masters level athletes, who train intensively throughout adulthood, retain youthful LVCD.

Objectives

To test the hypothesis that preservation of LVCD may be possible with moderate lifelong exercise training.

Methods

Healthy seniors (n = 102) were recruited from predefined populations, screened for lifelong patterns of exercise training, and stratified into 4 groups: “sedentary” (<2 sessions/week); “casual” (2 to 3 sessions/week); “committed” (4 to 5 sessions/week); and “competitive” Masters level athletes (6 to 7 sessions/week). Right heart catheterization and echocardiography were performed while preload was manipulated using lower body negative pressure and rapid saline infusion to define LV pressure–volume relationships and Frank-Starling curves.

Results

Peak oxygen uptake and LV mass increased with escalating doses of lifelong exercise, with little change in systolic function. At baseline, LV distensibility was greater in committed (21%) and competitive (36%) exercisers than in sedentary subjects. Group LV stiffness constants (sedentary: 0.062 ± 0.039; casual: 0.079 ± 0.052; committed: 0.055 ± 0.033; and competitive: 0.035 ± 0.033) revealed 1) increased stiffness in sedentary subjects compared to competitive athletes, whereas lifelong casual exercise had no effect; and 2) greater compliance in committed” exercisers than in sedentary or casual exercisers.

Conclusions

Low doses of casual, lifelong exercise do not prevent the decreased compliance and distensibility observed with healthy, sedentary aging. In contrast, 4 to 5 exercise sessions/week throughout adulthood prevent most of these age-related changes. As LV stiffening has been implicated in the pathophysiology of many cardiovascular conditions affecting the elderly, this “dose” of exercise training may have important implications for prevention of cardiovascular disease.

Keywords: aging, diastolic function, distensibility, exercise training, hemodynamics, ventricular compliance

Smoking Versus Vaping

• The discussion begins with a comparison of smoking and vaping, indicating that vaping may be worse for airway damage and insulin resistance.
• Insulin resistance is highlighted as a core issue linked to chronic diseases, which are prevalent in modern society.
• Dr. Benjamin Bman is introduced as a leading metabolic scientist focusing on insulin resistance and its consequences.
• The importance of regaining control of insulin levels is emphasized, suggesting that it can lead to improved health and well-being.

Insulin Resistance and Its Impact

• Insulin is described as a hormone affecting every cell in the body, and insulin resistance is linked to various chronic diseases, including Alzheimer’s, infertility, and erectile dysfunction.
• Statistics reveal that 88% of adults in the US exhibit some degree of insulin resistance, indicating a widespread health crisis.
• The discussion acknowledges that while the US has a high prevalence of insulin resistance, it is not the worst globally due to different fat storage patterns among ethnicities.
• Two pathways to insulin resistance are described: a fast lane and a slow lane, with the fast lane being influenced by immediate lifestyle factors.

The Role of Lifestyle and Medications

• Lifestyle habits significantly contribute to insulin resistance, and there are four pillars of lifestyle changes that can help mitigate this issue.
• The conversation shifts to the use of medications like EMP, noting the potential adverse effects, including weight loss from unhealthy sources.
• A bet is mentioned regarding the YouTube channel’s subscriber milestone, highlighting the importance of community support for the show’s team.

Dr. Bman’s Mission

• Dr. Bman’s mission is to educate people about the interconnectedness of chronic diseases, emphasizing that many share a common metabolic origin.
• He critiques conventional medicine’s approach of treating diseases in isolation without addressing underlying causes.
• Simple lifestyle changes are proposed as effective strategies to reduce the risk of various chronic diseases.
• The concept of insulin resistance is introduced as a critical factor in the development of many chronic health issues.

Understanding Insulin Resistance

• Insulin resistance is explained as a disorder with two components: the ineffectiveness of insulin and elevated insulin levels in the body.
• The analogy of insulin as a taxi is used to illustrate how insulin transports glucose to cells, and resistance occurs when cells do not respond to insulin’s signals.
• The discussion highlights that insulin resistance can lead to elevated insulin levels, creating a vicious cycle of ineffective signaling.
• Examples of conditions linked to insulin resistance, such as hypertension and infertility, are provided to illustrate its widespread impact.

The Pathways to Insulin Resistance

• Dr. Bman outlines two main pathways to insulin resistance: fast and slow, with fast resistance occurring due to stress, inflammation, and excessive insulin.
• Stress is described as a significant trigger for insulin resistance, with hormones like cortisol and epinephrine contributing to elevated blood glucose levels.
• Inflammation is also identified as a key factor, with infections or autoimmune diseases exacerbating insulin resistance.
• The discussion concludes that high insulin levels can both result from and contribute to insulin resistance, creating a cyclical problem.

The Role of Fat Cells in Insulin Resistance

• The size and number of fat cells are critical in understanding insulin resistance, with larger fat cells being more likely to promote resistance.
• Women typically have smaller fat cells compared to men, which contributes to their lower risk of metabolic disorders despite having more overall fat.
• The concept of “personal fat threshold” is introduced, explaining how individuals have different capacities for healthy fat storage before experiencing metabolic issues.
• The discussion emphasizes that maintaining smaller, healthier fat cells is essential for metabolic health and insulin sensitivity.

Chronic Diseases and Insulin Resistance

• Chronic diseases such as Alzheimer’s and heart disease are linked to insulin resistance, which is increasingly recognized as a metabolic disorder.
• The discussion highlights the alarming rise in Alzheimer’s cases and its classification as a top killer, suggesting a metabolic origin.
• Research indicates that many individuals with Alzheimer’s also exhibit insulin resistance, leading to the idea of “type 3 diabetes” as a potential descriptor.
• The importance of addressing insulin resistance as a common factor in various chronic diseases is reiterated.

Environmental Factors and Insulin Resistance

• The impact of environmental toxins, such as diesel exhaust and microplastics, on insulin resistance is discussed, with evidence suggesting a direct correlation.
• Research shows that exposure to inhaled particulates can lead to increased fat mass, enlarged fat cells, and heightened inflammation.
• The conversation stresses the need to consider environmental factors as significant contributors to metabolic health issues.
• The importance of understanding how pollutants can affect insulin sensitivity is highlighted as a growing area of research.

Conclusion and Future Directions

• The dialogue emphasizes the critical role of insulin resistance in public health and the need for increased awareness and education on the topic.
• Dr. Bman’s insights aim to empower individuals to take control of their metabolic health through lifestyle changes and understanding their insulin levels.
• The discussion concludes with a call to action for better recognition of insulin resistance as a key factor in chronic disease prevention and management.
• Ultimately, the conversation advocates for a holistic approach to health that addresses both lifestyle and environmental factors impacting insulin sensitivity.