• Any alcohol will DESTROY your Testostrone and Muscle
• Sleep will also mess your Testostrone
• Obesity will FUCK YOUR TESTOSTRONE
  • Get down to the TEENS in body fat
• Have sex

It is not a singular temple. It is a arena of temples. A combination of beautifully engineered systems. This is an AHA moment.

The main blocks are:

• Cardiovascular system
• Skeletal system
• Muscular system
• Neuro system

Everything you do should be in service to those subsystems

• Strength training and protein to build up the muscular system
• Running and activity to build up the cardiovascular system
• Sleep for Neuro and the other systems

Useless fucks:

• Alcohol serves none of those systems
• Sugar serves none
• Neither does processed foods

So, maximize whole foods with protein first and do strength and cardio. That’s IT.

And yea, sleep.

• Uric Acid
  • Fructose -> uric acid

• Protein and Appetite
  • It is more satiating than anything else
  • Higher protein diet reduces caloric intake (why the fuck were people saying “eat fat” what the fuck bro)
  • 400 calories less per day.

#313 – AMA #62: Protein’s impact on appetite and weight management, and uric acid’s link to disease and how to manage levels

• Viceral issue
• Blood sugar issue

• Strength training reduces VICERAL BODY FAT
• Muscle increases Insulin Sensitivity

How to go from 30% to 10%

• Obviously, too many calories
• Are we over-eating or not moving enough?
• The root cause is eating too much
• Heavily processed food does bad this.
  • You can end up eating +600 calories a day due to this.
• Don’t get fooled by macros — processed foods are just bad
• Processed foods are optimized and engineered to get you addicted

• Behavioral psychology : eat whatever you want as long as its whole foods
• 600 calories less per day

JUST STICK TO WHOLE FOODS

• Get protein from normal sources, not powder
  • You know the ones to get
  • White meat, fishes, chicken thigh, ground turkey

• Don’t necessarily get the shake. Interesting!
  • I do get hungry after the shake

How to do it

• STRENGTH TRAIN
  • Not circuit training
  • But OLD SCHOOL STRENGTH
• YOU HAVE TO HIT YOUR PROTEIN INTAKE

One thing I picked up from Serhant was working out almost every day and in the mornings.

I tried this a few times and I felt powerful. It was Fucking amazing. But I couldn’t keep it going. I wasn’t recovering well. But I want to get back to this. It was awesome. Maybe we do it in busts.

Key points:

• Workout 5 to 6 days a week
• Do it in the morning if you can. Highly recommended.

The other thing I am picking up with body by mark interviewing all those people.

Key points:

• It confirms: workout 5 to 6 days a week
• Bet ones are a mix of cardio and strength.
• Push, Pull, Legs was a classic one
• Muscles worked out twice a week

Arnold also talks about the same thing. Working out every day. And similar sort of splits.

A general theme is that cardio is for the heart but strength is for muscles, recomposition and weight control

tldr:

• I implemented the running change for HDL https://cnsnnts.wordpress.com/2023/11/26/runnings-impact-on-hdl-ldl/
• I want to implement this aging thing too
• Basically, a 12% decline for me will be 1800 calories per day. That is enough. And it is achievable.

David sinclair posted this:

https://www.nature.com/articles/s43587-024-00646-8

The key piece being:

Caloric-restricted subjects have lower aging rates
One important application for aging clocks is to evaluate the impact of intervention strategies on BA. The CALERIE phase 2 randomized controlled trial was designed to test the effects of moderate (25%) calorie restriction (CR). A cohort of 220 healthy non-obese volunteers between the ages of 20 years and 50 years were randomly assigned to either CR or ad libitum (AL) control groups and followed over 2 years55. Although, in practice, subjects from the CR group achieved only relatively moderate CR (12%), this nevertheless resulted in a significant reduction in several known CVD risk factors56, with reduction in BA estimates based on three different algorithms (Klemera–Doubal BA, PhenoAge and homeostatic dysregulation)28,57. However, a post hoc analysis using DNAm clocks found that only one DNAm clock (DunedinPACE) was able to identify significant effects, with no changes reported by several other DNAm clocks, including PhenoAge and GrimAge58. Unfortunately, the parameters reported for CALERIE do not overlap sufficiently with LinAge to apply it directly. However, the PCA approach can be used to re-train custom clocks based on different subsets of the feature space.

Comparison to running

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

And I saw the results of it.

I cannot do the carpe diem shit anymore. I cannot abuse my own body with food. I can’t eat crappy restaurant food.

I am also sick with this allergy bullshit. I am so done. Why is there high allergy right now, at this point in the summer??

Central Park is my Nurburgring. The bottom loop is the GP circuit. And then above 72nd street is the Nordschleife.

My booze is generally low.

The city is stressful. The people, the heat. I want to drink in this weather.

But it’s fine. You will find som other way to deal with it.

Just do Full Body Workout 3x Per Week

I'm 35 and coming from a gymrat who worked out 5days a week for and hr plus.. switching to 3x week full body has produced the best gains...

Increased my volume lowered my reps and increased my rest days... I see more gains consistently... and haven't been injured yet

You can also change it a bit: Maybe you do Push / Pull / Legs