So I've been doing the 4 things that @AustinHerbert recommends and it’s kind of insane how well it works.
-10k steps per day
-Eat only whole Foods
-Eat in a strict 8 hour window
-3 workouts a week
I downloaded this pdf he wrote and it really made a ton of sense. If you’re trying to get yourself in shape, definitely check this thing out.
👍
Thanks for sharing!
10k, whole foods, 8 hour window, and 3 workouts seems really elementary. Only difference is I walk more than that, eat more, and train 7-13 sessions a week.
7-13 training sessions a week?! When do you recover? Are you a professional boxer?
Olympic weightlifting
Recovery is constant, for me it's a lot of breathing and meditation. Keep in mind, for me, if it's the second workout of a day it'll be much lower volume with an extreme focus on quality and force production. For those, if the speed or quality decreases it's no longer an effective stimulus.
For a rough example
Monday 60minutes
Workout 1
Snatch
Back squat
Accessories
Workout 2 20minutes
Overhead press to 85%
Abs
I JUST jacked up my knee though haha, so your point of recovery is well received.
Health is pretty simple! We don't need to complicate it with a bunch of supplements and crazy workouts. I'd only add get some sunlight and 7.5 hours of sleep
That pretty much rounds out my health regimen, although I could adhere to it better.
🤙
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Same, biggest lesson is 8 hr window.
Solid advice. I’d add two more:
- carbs only once a day in the very last meal or after workout.
- teaspoon of coconut oil in morning coffee or hot drinks for the MCTs. (Straight into the brain for energy).
Why carbs last meal? I’ve heard a neurobiology undergrad talk about carbs being brain fuel that may prohibit maximum deep sleep potential
Oh I’m sorry, I don’t mean just before you sleep. Digestion slows right down when you sleep so should stop eating several hours before.
The reason is that you only have a single insulin response in a day. If you kick off that cycle earlier in the day then the carb cravings start running the show (hunger). If you don’t then you get more fat adapted and have a more stable, level energy through the morning/day, as well as a different relationship with hunger. The MCT in coconut oil is perfect for this.
Of course everyone is different so it’s whatever works for the individual I guess.
more workouts shorter window 🤙
This looks awesome. going to give this a try
I’ve always thought step counting was a dumb gimmick for boomers. But maybe the idea is just encouraging metabolism increase?
It’s more about being less sedentary imo. If anything walking can lower your metabolism. Building muscle mass (ie metabolically active tissue) is the main driver for metabolic increase
Minus some nuance of course, it really is that simple. Fiat and influencer incentives really did a number on the fitness/health space.
Try a 3 day water fast to reset the gut, activate autophagy, and spike HGH.
1 ingredient per day? So steak and no eggs?!? Outrageous!
Let’s see that before and after flex 💪🏼
Check out Dr. John Arden's work.
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Here are my results and my free series on optimalism.
https://dscompounding.com/2023/08/11/optimalism-series/
My routine:
Morning meditation (15 minutes) - my dogs love this, btw
Eat only whole foods
Eat in a strict 8 hr window
5 workouts a week
3 saunas a week (after workouts)
Black coffee
Bitcoin in cold storage for good sleep.
