• Eating more fiber, lean protein, healthy fat, and water-rich fruits and vegetables can increase GLP-1 naturally and help with weight loss. 
• Some small studies show that certain supplements — like berberine, curcumin, and ginseng — boost GLP-1 levels.
• Although you can increase your GLP-1 naturally, levels stay high for a longer time when you take medications to increase GLP-1. 

3. Soluble fiber

There are two types of fiber, soluble and insoluble. Soluble fiber is the type that increases GLP-1 naturally, and is found in many healthy foods. These include: 

• Fruits 
• Vegetables
• Whole grains (like barley and oatmeal)
• Legumes (like beans and lentils)
• Flaxseeds
• Chia seeds

I think the weight loss is really, really driven by lower sugar responses.

I remember eating a lot of this and loosing weight. It’s not only the protein, but also the low glycemic index. I think that is important.

Marathon is going to require 30 to 50 miles a week.

Fuck.

Thats 6 miles a day.

What the fuck.

Lets start with 30 miles first.

10 miles, 6 miles, 6 miles

I start all these runs in the back.

I am among fatties.

I see too many of them with marathon paraphernalia. How the fuck are they running this marathon?

When I see them, I don’t feel “wow, I can do it too”

I see “wtf, I dont want to look like them when I do it”

Fuck yea dude, lets do it.

I used to always say “im going to go to the bar”

But these days I say “I am going to hang out with ABC or XYZ.

This is very interesting.

It is a reflection of how I think differently these days.

Its actually not a great story.

This is more for the future

• Give things enough time to get real feedback
• Fasted training
• More efficient at tapping into your fat stores
• Basically it trains your body to tap into you fat stores at 60% or 70% HR

Sprinting is the way to do this

• Max stress for 30 seconds
• Rest for 90 seconds
• 8 times

six months in a calorie deficit is prone to nutrition deficiency. If you are aggressive (like a six weeks) you will be able to go back to normal QUICKLY.

Think about QUICK WEIGHT LOSS

Keep the same workload. You have a LOT to loose.

Keep your current intensity but reduce the calorie deficit by thousand.

Six week program of super low calories. 1500 for example.

• Exercise is not the goal itself
• Maximize Muscle Mass and VO2 max
• These two things maximize lifespan

• Build the muscle leading up to the stuff

• Focus on the OUTPUT of your exercise.