Ozempic is a GLP-1 receptor agonist. GLP-1 is a hormone that is released in the gut in response to eating. And it stimulates insulin and reduces glucagon production. So, this lowers the blood sugar AFTER MEALS.

It also delays emptying of the stomach. It also reduces appetite.

Berberine AMPK is a thing that gets activated. It improves insulin sensitivity, glucose and fat burning. It decreases glucose production in the liver.

Trying to do about 20 miles a week.

I need to take it up to 25 next week.

Really tough. Just need more time in the week to allocate here. You cannot mess it up with drinks and stuff either.

how do I get to 35 miles?

20 miles
5, 5, 10

25 miles
6.5, 6.5, 12
6, 6, 13

30 miles
6, 6, 18
8, 8, 14

35 miles
6, 6, 20 (32)

On Saturday, I ran a tough 15 miles. Then on Tuesday, I ran 5 miles. I probably could have done it on Monday too. And now, after the 5 mile run, I don’t feel that bad either.

This is all good stuff.

I have also run more than I did the entire year last year.

I am hoping for another 100 miles before the marathon.

September is already my biggest month. And I am generally liking it.

What i don’t like is the amount of time needed.

This is the absolute key. You need the fucking protein.

This is SO FUCKING IMPORTANT.

The 30-Day Protocol To Lose 8+ Pounds Of Fat | Mind Pump 2422

• 8 pounds of fat is visible
• Never loose muscle, fat is enough
• Being less weight is not the target. Its the body fat % that should be down.

• You need to be metabolically healthy. Otherwise, things dont start
• Muscle memory plays a big role

• BASICALLY YOU NEED TO ADD ON LEAN MUSCLE MASS

• You NEED TO SIGNAL THE BODY that you NEED THE MUSCLE
  • Three Day Week FULL BODY
  • One Exercise Per Body Part
  • 3 sets
  • 6 exercises 3 sets each
  • NO NEED TO GO TO FAILURE

• DUDE, THIS WILL NOT WORK IF YOU ARE NOT STRENGTH TRAINING
• IT IS THE COMPETING SIGNAL

• AND YOU FUCKING NEED TO EAT 185 GRAMS OF PROTEIN

Running is awesome. Long distances help.

And also squats help.

And I love the feeling of strong legs.