4 Fitness Rules

40 year old dad of two kids. 100% natural fitness enthusiast for 26 years. NOT a bodybuilder, just a family man. If I can do it, you can do it! Building a metabolism applies to males & females. I hope you join us as we setup and share more. #abs #absafter40 #fitness #weightloss

@EthanSuplee @joerogan Shoot, I should have replied here. Great job! Your strategy sounds like mine: Weights + Sensible Eating! Keep that metabolism healthy. At 43, that simple approach has kept me shape for the past 3 decades. Keep inspiring!

Had the honor of sitting down with one of the most interesting AND interested people I’ve had the pleasure of listening to for years, @joerogan. instagram.com/p/COdXdZuLSA5/…

Weights + A Sensible Diet = A Lean Body = More muscle to help out the old metabolism = @EthanSuplee results = A year round build like mine Keep up the good work Ethan and thanks for sharing @joerogan!

I'd reply to the comments on this tweet but I can't see them. All I can see is the icon count but the tweets themselves do not appear.... at least not yet.

Hello, @drjasonfung In regards to your lectures, 'Calories and Activity do not drive weight loss', I have a few basic questions: Outside of controlled tests, why does it work for bodybuilders and others? If it is difficult for many people, is it invalid? Thank you!😀

@TuitNutrition 3 Meal vs Multi Meal Question? In regards to health, eating a small calorie deficit: a) 6 smaller meals, elevated insulin but lower spikes at meals & burn fat at night. OR b) 3 larger meals, insulin drops between meals to burn fat but spikes higher at meals.

Is a good sign of anti-aging from lifestyle choices, keeping a your mind and body as close to our hormonal prime (early 20's) as possible?At 42 I've done this 100% naturally with weights and diet for 28 years. I am now optimizing sleep with diet. Very interesting! @davidasinclair

@DrCaseysKitchen @joshuasforrest @pdavison I appreciate your kind replies. Thinking about your comments I can't help wonder that if food choices impact glucose to the point that food quantity is inconsequential, would it not make sense to eat more frequently to help increase the metabolism? I'd list benefits if more...

@4fitnessrules @joshuasforrest @pdavison No, not necessarily. If it’s a meal that doesn’t impact glucose levels, the glucose response may look the same on CGM if it’s large or small quantity/calorie amount. Here’s a post I did with a number of large meals that has virtually no impact on glucose. instagram.com/p/CDPXXNCJSPD/…

3 Meal vs Multi Meal Question? In regards to health, eating small calorie deficit: a) 6 smaller meals, elevated insulin but lower spikes at meals & burn fat at night. OR b) 3 larger meals, insulin drops between meals to burn fat but spikes higher at meals. @Levels @drjasonfung

@DrCaseysKitchen @joshuasforrest @pdavison Thank you very much for the link! It would be very interesting to see this on a video. Demo the end result of identical meals, one twice as big as the other. Personally, I find it hard to eat 1000cals in one setting. The size of your IG meals vs the response would be interesting.

@DrCaseysKitchen @joshuasforrest @pdavison Do you mind discussing further? a) Food choices impact glucose. Agreed. b) The same thoughtful food choices, in larger quantities will result in larger spikes. No? Example: 500cals x 6 = 3000cals vs 1000cals x 3 = 3000cals This would look very different. No?

@4fitnessrules @joshuasforrest @pdavison Good question. 3 bigger meals does not mean that you’re spiking glucose more. A thoughtfully chosen big meal can have virtually no glucose elevation. I favor 2-3 big meals a day that have minimal glucose spikes (ideally 15-20 mg/dL max), so there is lots of low insulin downtime

I have actually updated my post workout nutrition based on my extensive diet and goals correlations. I don't spike my insulin after a workout anymore. I have a great new strategy based on data.

Post Workout Nutition Video - 1of2 - Don't judge my post workout nutrition until after you understand how it helps me. After my workout I feel great and I have two goals! 1) I want to avoid the post workout crash. 2) I want... more... instagram.com/p/BmjFkg3Feny/ Not specific advice.

I have actually updated my post workout nutrition based on my extensive diet and goals correlations. I don't spike my insulin after a workout anymore. I have a great new strategy based on data.

Post Workout Nutition Video - 2of2 - Don't judge my post workout nutrition until after you understand how it helps me. After my workout I feel great and I have four goals! 1) I want to... more desc... instagram.com/p/BmtJNxhlxXe #workout #fitness #nutrition

I am actually curious to hear your thoughts so I hope to her from you about this. @joshuasforrest @DrCaseysKitchen @pdavison

Not enough room to clarify. This is a hypothetical question for a metabolically healthy person that eats an equal number of calories in both cases. One would think that lower insulin spikes is healthier especially for a fit person with a large calorie requirement. Thoughts?

Ken and Mike isn't adherence to most diets for weight loss the real issue? Is a Calorie Balance "wrong" or are food choices and hormone changes from diets like Carnivore a variable in a bigger formula? #carnivore @KenDBerryMD @MikeMutzel

@hvmn Your hypothesis: 'movement throughout the day more ideal than regular one hour spin or gym visit etc.' Question: For overall health, as we age, the simplest goal may be adding muscle, thoughts? Short stress then rest and recover.

What's your diet and workout strategy? I: 1) Follow and try scientific principles. 2) Follow and try advice of others. 3) Constantly experiment... for decades... fine tuning... refining... improving... learning... endlessly. FUN! I never seems to get old! 💪

Good article but only partially right IMO: Exercise=Cardio (in article) Exercise=Weights (IMO) I don't focus on activity to burn calories. The muscle from weights and my diet keeps me lean and muscular at 42 years old. @voxdotcom @JZarracina getpocket.com/explore/item/w…

@AlBell42017 @FitandFabYou1 @_Fit4Lyfe_ @TallenFitness @WorkoutFrolic @AndreasTraining @NestStrong @asteptowardsfit @lanayrenae @nicshealthylife @healtholine @4UWell @imayogagirl2 @wellnesswilling Thank you.

Want to get fit check out these fitness gurus💫 #follow @FitandFabYou1 @_Fit4Lyfe_ @TallenFitness @4fitnessrules @WorkoutFrolic @AndreasTraining @NestStrong @asteptowardsfit @lanayrenae @nicshealthylife @healtholine @4UWell @imayogagirl2 @wellnesswilling #wellness #healthylife