• 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

It is simple. Just manage the insulin. You want to do this because you want to not see the fate of your parents. And you owe it to yourself to get into great shape once. And you want to run this fucking marathon.

Let the body heal and recover. Manage your hunger. Feel hungry. Embrace it. It’s normal.

Try to put it into two meals. I want to let the insulin come down.

Everyday meals:

• Yoghurt based stuff, about 50 protein
• Additional protein source. 40 grams
• Eggs?

• Chicken / Seafood: 50 / 60 protein
• Protein bar
• Protein snack

• Eating too much fat
• First few weeks of keto feels good.
• Reduce your meals early. Dont eat comfort food
• Measure your ketones
• Don’t stay too long — fat adaption happens over a month.
• Metabolism keeps changing.

HOMA-IR is the direct cause for not loosing weight

STRESSED ACUTELY

• STRESS causes belly fat?
• Driven by cortisol
• Three Fat Depots. Half a kg liver fat is INSANE. Sugar and Alcohol

• If you are not stressed, you will not have a belly
• If you are acquiring visceral fat, then that means something is wrong with the sympathetic nervous system.