• 16 weeks before, hired a coach (Will Nation)
• 65 miles a week
• 4 to 5 strength sessions
• Two leg days per week
• Speed workout on Tuesdays
• Long run on Saturdays (15 to 20 miles)
  • Some saturdays it is a “marathon workout”
• Tapered at 14 days
  • Lower daily mileage
• Carb load 3 days before (600 grams of carbs per day)
• Morning of the race:
  • Skratch race
  • 300 mg of sodium
• Sauchkey Endorphin Elite

The ONLY way to loose FAT is to reduce the insulin.

Otherwise, if you are loosing weigth, then you are loosing muscle and water.

So focus on CONTINUOUSLY KEEPING GLUCOSE LOW

This document will cover these four supplements with an eye on how they impact health, heart, weight loss, insulin and alcohol processing.

Then I will also see how their combination works out.

Berberine

• What’s the official take?
  • May help reduce blood sugar
  • Improve cardiovascular health
  • Reduce oxidative stress
  • Lower cholesterol
  • Better bowl stuff?
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2410097/
  • https://www.youtube.com/watch?v=BHkUed0DsZ0
  • Counter: https://www.youtube.com/watch?v=ux20NUOzoLc
    • Non-diabetics doesnt give any benefits.
    • But cholesterol is good
• Mechanism
  • “weak” AMPK stimulation: Similar to metformin
  • Weak inhibitor of PCSK-9: this is good for LDL
• Alcohol
  • both lower blood sugar. Can be dangerous
  • gastro issues

Resveratrol

• What’s the official take?
  • SIRT1 activiation
  • Blood pressure
  • Glucose stuff
  • https://www.youtube.com/watch?v=qJ3uV7coZbA
    • Huberman takes 400mg, blood flow purposes
  • Trans-resveratrol
    • sinclair takes 500mg to 1g
    • improves / cleans out everything
• Mixing
  • Good fat
  • vitamin c, vitamin e
  • curcumin:
• side effects
  • high concentration, becomes dna damage
  • gastro issues, nausea

L Theanine

• Whats the official take
  • reduces the oxidative stress
• Mechanism
  • excites some neurotransmitter in the brain
  • Bindes to some of these receptors
• side effects
  • gastro
  • dizziness, sleep
  • lower blood pressure
• alcohol
  • enhances stuff

Magnesium

• official take
  • vital stuff for the body, bone etc
  • heart health
  • nervous system
  • insulin sensitivity
• mechanism
  • men
• side effect
  • kidney issues
• alcohol

Cross interactions

• MG
  • slowmg
  • mgoxide
• Creatine
  • 5 grams daily
  • around the time of a workout
• methalated B vitamins. Trimethyl…
  • homosystine levels
• Thrycurcumin
• Omega 3

ONLY WHEN INSULIN GOES BELOW NORMAL, AND WE HAVE NORMAL GLUCOSE, WILL WE HAVE FAT LOSS.

This is why a combo of FAT and KETO will bring it down .

• homostasis mechanism
• Its the situation in the body. Everything is in homostasis. Thats why loosing weight is so hard.
• You have to specifically target the burning of fat.
• Fat is the most unique thing in the body. We have store
• We cannot be fat
• The body doesnt really know what calories are.
• So there is something else going on.
• The calorie equation doesnt make sense.

• How do you adjust the thermostat
• INSULIN and CORTISOL increase it
• GLP1 GIP and GLUCAGON will lower it

It’s so hard to start but the fucking endorphins are awesome once things start to work.

Just go for a jog for about a mile. It changes EVERYTHING.

Speed Workout: 5k pace

1 min hard… 1 min east. this is fartklek

now is the time to start

Tempo Run lactate threshold

Dont go to red zone. 8/10 intensity. HR is 90% of MAX. A bit faster than 10k pace.

30 minute blocks, maybe more.

TWO DAYS AFTER SPEED WORKOUT

Long Run

Conversational pace. 70% of max hrr

4/10 intensity

Hour to train for 5k

2 hours to train for half marathon

maybe one or two 3 hours

can split it over the course of the day: morning and evening

This is a HORMONAL issue.

Cortisol, Insulin, etc are just hormonal things. And hormones are mostly impacted by DIET and SLEEP.

Obsess over the Food and Diet.

So important to obsess over this because it is important. And make it easy for yourself.

Fasting ideas

• Phase 1
  • Try simple:
  • Eat from 6 to 10. Eat at Home.
  • Prioritize Food, not Booze
  • Protein before workout Protein after
• Phase 2
  • Try adding in
• Phase 3