1. Eat a LOT of protein
2. Incline walk
3. Lift weights
4. Sleep 8 hours

I am not doing any of this. And I am not seeing anything. So maybe that explains this.

• Let the mind to let go
• Slow exhale
• Inhale 4 seconds. Exhale 8 seconds. You are safe
• Relax the tongue
• Attention on the feet. Feel the weight.

How to fall asleep fast when your mind doesn't want you to. pic.twitter.com/JsAMoj0Xua

— Mindset Machine  (@Mindset_Machine) November 30, 2025

A man should dedicate a summer – intense focus – to get RIPPED

Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower)

Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight)

10K+ steps daily and progressively more cardio sessions (0 – month 1, 2-3×45 minutes/wk month 2, 5-6×45 minutes month 3)

Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on:

• every set ending near failure
• fighting to get stronger week by week
• managing volume (less volume towards end of the cut for recovery)

1. Limited alcohol to only a few drinks/month
2. Slept 7 hours/night minimum
3. 5g creatine daily
4. Drank around a .75-1 gallon of water + electrolytes daily
5. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3

The framework is really this simple to drop body fat.

Adjustments will need to be made based on biofeedback & weight data.

If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must:

and/or decrease your average weekly calorie intake.

increase your average weekly movement (steps or cardio minutes)

https://peterattiamd.com/alcohol-and-healthspan/?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=251203%20-%20Alcohol%20and%20Healthspan%20-%20Subs&variation=A

Here’s a simple bullet-point summary:

• Alcohol increases the risk of chronic disease and shortens healthspan, even at low doses
• WHO (2023): There is no safe level of alcohol consumption
• The old belief that light drinking is “protective” (the J-shaped curve) is now debunked
• Better genetic studies show: more alcohol = higher death risk, in a straight line

Four major disease risks (“Four Horsemen”):

• Heart disease: Raises blood pressure, LDL cholesterol, and coronary artery disease risk
• Metabolic disease: Increases obesity, fatty liver, and type 2 diabetes risk
• Brain health: Increases dementia and cognitive decline; shrinks brain volume
• Cancer: Alcohol and acetaldehyde are carcinogens; strongest links to throat, esophagus, liver, and colon cancers

Dose matters:

• Risk rises slowly at ≤1 drink/day
• Risk rises much faster above 2 drinks/day
• Binge drinking (>4 drinks) is especially harmful

Daily, short-term damage from alcohol:

• Increases inflammation and weakens immune defense
• Disrupts sleep, suppresses REM, raises nighttime stress
• Raises cortisol, lowers testosterone, growth hormone, and muscle recovery
• Increases appetite and calorie intake, promoting fat gain
• Impairs judgment and coordination, raising accident and injury risk

Risk is higher for:

• Smaller people, women, and older adults (higher BAC per drink)
• People with heart rhythm issues, anxiety, depression, or on sedative meds
• Those with genetic or mental health vulnerability to alcohol use disorder (AUD)

Alcohol Use Disorder (AUD):

• Can be diagnosed with just 2 out of 11 criteria
• Affects ~30% of U.S. adults at some point
• Often linked to anxiety, depression, and self-medication
• Treatment may include therapy, support groups, and medications like naltrexone

Good news — reducing alcohol helps:

• Cancer risk drops after quitting (near normal after ~20 years)
• Cognitive decline risk falls within 5–9 years
• Cutting back from heavy to moderate drinking lowers heart event risk ~23%
• Benefits occur even if you don’t quit completely

Ways to reduce harm if you drink:

• Drink slower (≤1 drink per hour)
• Choose lower-ABV drinks
• Never drink on an empty stomach
• Stay hydrated + electrolytes
• Avoid shots and drinking games
• Limit total drinks before intoxication accelerates

Hangover cures:

• No real cure — only time clears acetaldehyde
• Water helps only modestly
• Painkillers can stress the liver if used often

Non-alcoholic drinks:

• NA beers are now very good
• NA wine and spirits still lag
• “NA” can still contain up to 0.5% alcohol

Bottom line:

• Alcohol damages health in multiple systems
• Risk is dose-dependent
• Less alcohol = more healthspan
• Cutting down helps — quitting helps the most

Predicted times

Distance	Factor	Predicted Time	Pace / mile
5K	2.09	0:36:25	11:43
4 Miles	1.60	0:47:34	11:54
8K	1.27	0:59:56	12:03
5 Miles	1.26	1:00:26	12:05
10K	1.00	1:16:07	12:15
12K	0.82	1:32:50	12:27
15K	0.65	1:57:20	12:34
10 Miles	0.60	2:06:53	12:41
20K	0.48	2:38:48	12:44
Half-Marathon	0.45	2:48:16	12:51
25K	0.38	3:20:19	12:55
30K	0.31	4:05:33	13:10
20 Miles	0.29	4:22:29	13:07
Marathon	0.22	5:45:59	13:12

Cutoffs

Corral Letter	First Time	Last Time
AA	—	Men–5:04 Women–6:19 Non-Binary–6:19
A	6:20	6:29
B	6:30	7:12
C	7:13	7:42
D	7:43	8:04
E	8:05	8:29
F	8:30	8:54
G	8:55	9:17
H	9:18	9:47
I	9:48	10:16
J	10:17	11:02
K	11:03	12:16
L	12:17	25:00

Adjustment Factor

Distance	Factor
5K	x 2.09
4 Miles	x 1.60
8K	x 1.27
5 Miles	x 1.26
10K	x 1.00
12K	x 0.82
15K	x 0.65
10 Miles	x 0.60
20K	x 0.48
Half-Marathon	x 0.45
25K	x 0.38
30K	x 0.31
20 Miles	x 0.29
Marathon	x 0.22

I like amping up the ante on a few things I like to do. Go a few levels deepers:

• Running is amplified walking
• HPDE events for cars
• Sleight of hand for poker
• Lifting probably has some too

• Vitamin D
  • 10000 IU
• ZMA
  • zinc, MG, b6
• krill oil
• Thorne Basic Nutrients (split)
• Potassium
• Berberine maybe (split)

PROTEIN — 180–200g
• 1–2 shakes
• 2 high-protein meals

FIBER — 25–30g
• 1 big salad or psyllium/chia

CARBS
• Fruit + veggies first
• Small starch portion
• No sweets (Mon–Fri)

FATS
• Don’t add fats (oils, nuts, cheese)

GUARDRAILS
• No alcohol
• Water before meals
• Stop at “not hungry”

MOVE DAILY
• Run 3×/week
• Strength 1×/week

Category	Daily Target	Notes
Calories	2,300 kcal	~600–800 kcal deficit for steady fat loss
Protein	180–220 g	Start at 140–150g → ramp up; preserves muscle; supports running recovery
Carbs	180–220 g	Fuels 3× weekly runs; prevents cravings; flexible range
Fats	65–75 g	Protects hormones, joints, satiety
Fiber	30–40 g	Controls hunger, stabilizes blood sugar, improves digestion
Water	3–4 L/day	More needed on run days
Sodium	3,000–4,500 mg	Runners need more electrolytes; avoids fatigue
Potassium	3,000–3,500 mg	Supports muscle contraction + recovery
Magnesium	300–400 mg	Helps sleep, cramps, recovery

For Fiber:

• Flaxseed
• Psyllium

I am doing a running challenge. Following a program. Lets go