Just amazing to be out of NYC and with family. Sleep better. Eat well.

My HRV improves ridiculously. I sleep more continuously.

Is it because out of NYC? Or is it because of being with family?

(Written in the past)

Now that you have done your big 1 year marathon push, it is time to think about Strength.

As promised, you need to review these videos:

videos to summarize:
– MPS Gabe muscles: https://www.youtube.com/watch?v=cXN90cJBfao
– MPS another musl: https://www.youtube.com/watch?v=dSp-1EZ01K8

Lets go!

Atherosclerosis. ApoB.

What is ApoB, LPa?

Lowering your ApoB

• Exercise has NO MEANINGFUL IMPACT ON LIPOPROTEIN
• Only pharmacology. And maybe nutrition
• Nutrition: Dramatically reduce Carbs, which lower Triglycerides.
• Nutrition: Dramatically reduce Sat Fat. Reduces cholesterol synthesis. Down regulates LDL
• Low carb and Low sat fat -> lower ApoB. But it may not be enough.
• Attia’s ApoB is still 100 mg/dl. Its very high apparently. Especially for genetic predisposition.
• Target ApoB 30 to 40 mg/dl.
• Drugs: PCSK-9 inhibitator. And Combo: Nexlizet – Bempedoic Acid / Ezetimibe
  • Prevents non-esterofied cholestoral to be reabsorbed.
  • Cholesterol Synthesis Inhibitor.
• Statin? Hmm, maybe we have alternatives. There are side effects.

Another example

• 160 apob, brings it down.
• Optimize the insulin
• 4 grams of fish oils per day!
• Flax meals
• Berberine

CAC

• This scan shows us the damage.
• Scan is important.
• CAC Progression.
• ZERO BENEFIT SEEN using Statins in CAC.
• CAC is correlated with BP and Diabetes
• THIS IS BECAUSE OF HYPERINSLUMENIA
• Total Cholesterol / HDL < 5.0 is the thing to go for.
• Hypertension is bad.
• INSULIN IS THE KILLER FUCK IT
• CAC seems to be very important.

Self Language:

• “There is so much riding on this Marathon. Everything.”
• “Every sneaky motherfucker is doing it and taking care of their health. Don’t be left behind”
• “Sneaky motherfuckers who make more money than you are cutting out booze and running.”

• “Carpe Diem: I know you well. The unconscious mind. One pint or dram followed by another. One slice of pizza by another. The hole inside you, that desire for entropy pushing you deeper into the abyss. You want to fill this hole with wine, hefeweizen and pizza. You can go on for hours in this trance. “
  “It’s okay brother. I understand and don’t judge. This happens”
  “Here is a question: why not just stop that slice and that pint? Just for now? You can drink tomorrow.”
  “No, nothing has been ruined brother. You are fine. Remember Taleb’s Black Swan. This one night will not fuck you for ever. So no need to take it to the limit.”
  “It’s okay to stop now and sleep on it. Tomorrow you just carry on as if nothing happened.”
  “So, let’s go home, brother. Let’s sleep and continue our awesome journey tomorrow”

• “Back from a vacation or a binge? Its okay. Start today”

• “It is not worth compromising my own health and sobriety for other people’s insecurities and desires.”

• “This is a skill. And you are good at acquiring skills. Magic, music, AI, robotics, GTD, Seddit”

• “Your uncle died. Sick. Your dad had a second heart procedure and is in constant stress. Your mom is slowly dying. Is that what you want?”
  
• “Would your dad, a vegetarian, ever compromise on his diet? Don’t waver from your food”
• “Eat as much healthy food as you want. Just don’t drink”
• “The more you say no, the stronger your brain becomes. Its a muscle”
• “Extra food will go to the garbage. Or you will eat it and then fuck yourself up. Are you a garbage can?”
• “Do you want to let others control your success? Pleasing others is so important to you?”

• “Don’t ruin it. Don’t mess this up”
• “Is it really worth eating emotionally to counter your hate, resentment and stress? Weak bro”

• “That delicious pizza or bread. That amazing Heffeweizen or Cabernet Savignon. You want it, right? Is compromising your health and marathon worth this temporary indulgence?”

• “Look at those people richer than you, leading successful lives: Obama, Taleb, Pratt, Hemsworth, Hardy. Ramsay, Affleck and Arnold.”
  “Those silicon valley slimy motherfuckers too. No booze, and working out. Optimizing for health”

• “You have so much more to give to this world. Life is not over yet. You will quit your job and take BIG LEAPS. When that happens, I want you to be physically ready.”

Against the Food Man

• “America’s food is killing you. These corporations want you to eat their shitty garbage”
• “And you are letting this happen by being a fucking trashcan for that garbage”
• “And these thin motherfuckers — they lie about how much they eat. They eat very little!”
• “You cannot let the average of your intake be more than 1800″
• “Hunger is a temporary feeling. You are not starving”

I am so lucky. And I hope I remain this lucky for a long time. I get to run! I am healthy enough to be able to do that today. I am healthy enough to lift weights and build up my body. Who knows what will happen in the future. But right now, I am lucky to be able to run.

I will make the most out of this opportunity to be able to run.

March 11 2024

#	Meal	Calories (kcal)	Fats (g)	Carbs (g)	Protein (g)	Potassium (mg)	Magnesium (mg)	Iron (mg)
1	Skyr, Whey Protein, Banana	375	1.3	39.0	53.3	982	67	1.0
2	Chicken, White Beans, Broccoli	432	3.9	56.0	46.7	1796	128	5.3
3	Cannellini Beans, Chicken, Kale, Salmon	590	14.8	52.3	64.5	1960	157	5.9

---

Screen pass Check Downs.

• Are you feeling overwhelmed and confused? Feel like ordering that pizza?
• I will provide you with exit hatches. With safe check downs.

• First — breathe. Think before eating. Appreciate the food
• Cherish the process.

Foods

Light / Breakfast types

• Take half tub of Greek Yoghurt, add 1 scoop of Whey. 90 grams of protein! (so it’s fine to eat a lot)

Normal meals

• Half pound of chicken and half pound of potato: 60 grams protein
• Low carb tortilla with some chicken in toaster
• Konjac rice and tuna
• Use potatoes more

< Maximize >

• Turkey, Chicken
• Potato
• Turkey Pepperoni
• Low fat cheese

> Limitations <

• Rice and bread
• Sugar, sweets
• Avoid fatty meats like beef. (Eat chicken or Turkey)

---

Macro Target

Food tooling

• Oven -> you can cook from frozen
• Air fryer
• Packaged

Philosophy:

• This will be the hardest thing you will ever do. It’s just for one year. Maintain a streak of 1900s.
• It will be hard. You will want to give up. I understand. But get through it.
• Keep carbs and sugar low
• Diet is everything
• Keep the streak. 1900.
• Fasting can be used tactically. Mental refreshes
• Fasting can help. But keep your diet clean
• Vitamin supplementation: Magnesium, K, D3. Keep arteries flexible. Fish oil
• Clean carbs, no processed foods for ONE YEAR

https://old.reddit.com/r/Frugal/comments/wc4nlz/any_free_meal_plan_generator_sitesapps/

https://www.eatthismuch.com/

Goal: 1900 calories per day average.

Example Days

* lower the carbs focus on glucose
	35 to 70
	now, the food has to fix my potential issues
	remember hanks, kevin hart, etc
	ban alcohol
	low cal no sugar carrots
	foods low in Isoleucine

If I don’t get into an accident, and avoid some of the low probability events like cancer (?), the most likely causes that will lead to my death (in order of probability) will be:

• Cardiac event
• Diabetes
• Liver issues
• Stroke or something like that.

Specifically, the heart or diabetes will kill me. I have severe family history with that.

My dad has very bad atherosclerosis – multiple stents over the years. And my mother has a case of really bad sugat with bad diabetic foot. I don’t have alcoholism in my family but I personally do have a bit of an issue with booze.

Most of these issues are driven by what I eat integrated over time.

So, I want to control it.

This marathon goal is so emotional for me. I want to achieve this goal. It feels like one of the biggest challenges a normal human can undertake (not a pro athelete).

Also, this goal of 224 is very emotional for me. 224 in 2024 is an amazing target. And that I have a year to do it is great.

I want to slim down. It will be a long journey, has to be consistent. I will use the tools available to me.

This has been a very stressful year, but I didnt compromise on my running goals. Next year will be stressful as well, but I don’t care — I am not going to let them ruin my goal for the marathon. Fuck work.

Dumping the mind:

• Writing with pen
• Typing
• Vocal Meditation

Processing

• Motivator: Focussed list for finite period of time
• RahPath: Identity and culture resolving
• Intermediate step: System that brings things into Motivator

26.2 miles have to be run on November 3th 2024

I have to weigh 224 in 2024

I have 12 months to prepare for those 26.2 miles and shed down to 224.

1800 to 1900 calories AVERAGE PER DAY MEASURED WITH SCRUTINY!!!