Nutrition tip: importance of being protein-centric in your diet.
Most people are protein deficient.
Protein intake should be fixed. It should not be set based on a percentage of calories like carbs and fat. Ideally consume 1g of protein per pound of body weight per day.
Even if you have a lower calorie day, the amount of protein should not change. It just means you have a higher amount of calories from protein that day.
Fitness tip:
Dead hangs - hanging from a pull-up bar with both hands.
Benefits of dead hangs:
- improved shoulder health
- improved grip strength
- spinal decompression
How to: (very simple)
Find a high enough bar so your feet don’t touch.
(1) Grip the bar and hang
(2) Relax your entire body especially in your shoulders and back, except your grip.
Try for reps of 10-30 sec initially then work your way up to 1-2+ min
PV☀️ Get after it today 💪
Fitness tip: Importance of improving grip strength.
Grip strength is a good proxy for overall strength and muscle mass. Everything in your upper body is mediated through your hands. If your grip is weak, everything downstream is likely weak including your lower half. For example, someone with a weak grip will have a difficult time deadlifting from creating tension in the torso compromising their lift and leading to injury.
Dead-hangs and generally doing exercises involving carrying dumbbells around the gym will help with grip strength.
PV☀️ Whatever you’re doing today go crush it 💪
Would like to help - I’ve read your blog and your fitness journey and think the results you’ve been able to achieve are great. We generally don’t do bio hacking, we do track macros at least initially as part of the evaluation period and formulate an exercise and nutrition plan based on your goals. Send me a DM if you’re interested and we can talk to see if we might be a good fit.
The magnitude of the value that exercise brings to a persons health-span and lifespan by having (1) higher cardio respiratory fitness and (2) more strength can’t be overstated.
The drop in all-cause mortality by increasing these two factors would make these a miracle drug in pill form dwarfing the benefits of any other drug on the market.
Increase your VO2 max and strength and increase the time you have left to stack and zap.
Pull up tip: grip the bar with thumbs on top to take pressure off of the elbows. Don’t bend your legs behind you but keep them straight and engaged. Keep your body tight as you pull up to the bar and back down.
PV☀️ Go crush it out there today 💪
1 calorie ≠ 1 calorie. Calories do not contribute equally to adiposity and insulin resistance. It’s food-source dependent.
Almost never. Only times have been to gently remind folks who are just starting out on some of the unwritten rules like things that are frowned upon:
- Curling on the squat rack
- Doing sets in front of the dumbbell rack
- Using more than 2 sets of dumbbells at a time.
- Not letting others work in on machines.
But also encouraging reminders like
- anyone has the same right to the equipment as the strongest guy there.
- no one is judging you and most are happy help so don’t be afraid to ask for a spot unless the the person is wearing a hoodie and headphones.
PV☀️ Get after it today 💪
Good begets good. Establishing good habits to create a chain reaction of good habits around nutrition and exercise.
I’ve seen success around establishing a habit of eating the same (non-processed nutrient dense) foods for meals every day particularly for breakfast and lunch. Less to worry about daily and easier to fall into a routine. Establishing this often leads to increased motivation for beginning other beneficial routines like a daily exercise/walking regimen and so on.
Real pictures of NAFLD progression