Patrick Stoa, CFP®

@JohnGoldman For every gram of glycogen storage in muscle, the body also stores 3-4 grams of water. So if somebody is never carbed up, they are also never fully hydrated in the muscle tissue.

So do carnivore people just never get the muscle fullness that comes with being carbed up? I’ve been on a refeed for the last week and my muscles have swelled enough that my wife noticed. Are meat only people just depleted all the time ?

@orrdavid Just trying to get them past the first few years, so less of them get injured at once…

This is completely insane, and I had no idea. We ... banned 16 year olds from driving around with their friends? Why? Modern society has taken safety *WAY* too far.

@Brady_H @doctorinigo Doesn’t FatOx go down as watts go up, and CarbOx goes up? Seems like these are inverted on these charts?

Wow. We might be able to identify mitochondrial dysfunction with a simple treadmill test. This new paper by @doctorinigo proposes that two key metrics can serve as a “reliable, early physiological signature of subclinical mitochondrial dysfunction.” • A blood lactate level above 2.5 mmol/L • A fat oxidation rate below 0.4 g/min during moderate exercise (50 to 60 percent of VO2 max)

@Hybridathlete I suspect most of the difference of opinion is client demo related. Observationally, it feels like Alan is coaching top athletes while you are coaching a broader mixture of athletes.

I agree with Alan on a lot of things but this is something I disagree pretty strongly with. Most people can get pretty fit (not sure what Alan means here but I'm going to assume he doesn't mean a 65+ VO2max or anything crazy like that) on just ~4-5 hours a week done consistently. I've had dozens of clients drop 3-5 minutes off their 5K time in anywhere from 3-12 months on 3-6 hours per week (1-2 hours of strength included). Now, the rate of improvement depends on how untrained they are and their genetic ability. And yes, at a certain point more volume is the answer but the key point here is most people don't want to maximize their genetic potential. They just want to run a decent 5K or a marathon or lift a decent amount of weight and be "pretty fit." I genuinely think most people with average genetics can be trained (along with proper diet, body weight, and exercise) fairly easily into the 20-22 min 5k range (23-25 for women), many faster, on just 3-5 hours of training per week. And this is 3-5 hours of sustainable training with a majority low intensity, not mostly high intensity that will lead to quick gains but eventual burnout/injury/lack of progress. And maybe this doesn't qualify as "very fit" but I think for most people, it's plenty fit for day to day life and health and longevity purposes. And it does not require anywhere near the volume Alan says it does. I have had clients improve their 5k from the 21 min range to 18:30 and 23-24 to 20-21 mins and 29 to sub 25 (female) on just 2-4 hours of running, 1-2 hours lifting, and zero cross training. I've had several other clients run 1:25-1:30 half marathons on just 4 days per week and 25-30 miles per week of running with zero cross training and 1-2 days of heavy lifting. I personally dropped my 5K from 20:36 to 16:56 in about two years with an average weekly training hours of six to eight, only 2-3 of that running and 2-4 biking, and enough lifting to maintain a ~1,100 total. Now if you are "only" training 3-6 hours per week, will you get close to your genetic potential? No. And are you fully maximizing your metabolic/cardiovascular health? No. And would it be beneficial to spend as much time outside that moving in Z0/1, whether that's walking, hiking, etc.? Yes of course. But this idea that you need 10-15 hours a week of training to get what I consider pretty fit is, in my opinion, ridiculous. Most of you can achieve fitness goals you never thought possible with just 3-6 hours of training per week, done consistently over months and then years. For most, 3-6 hours a week of focused training, depending on goals, for the average person who is just working out to maintain a decent level of fitness, is not trying to maximize anything, and doesn't love training, is more than enough. Outside of that, get off your ass and move around as much as possible. And one last note, "only" training 3-6 hours doesn't mean you do lots of high intensity training to compensate for "low" hours. It still means more low intensity training than you think.

@DavidDack Few internalize that if you are running for 4.3 hours, that is arguably more stress on the body than running 3 hours.

Only online can a 4:20 marathon turn into an apology. In real life, most adults would be bargaining with God after 20 minutes of jogging. The internet broke running standards. A 4:20 marathon is still 26.2 miles / 42.2K of pacing, fueling, patience, discomfort, and not quitting when the race gets quiet. Maybe it is not elite. Fine. But pretending it is embarrassing says more about the person judging than the runner who finished. What marathon time do people disrespect way too easily?

@ScottFriedman3 @Josernan @LevisStadium @StubHub @FIFAWorldCup My very fondest support to you and your legal team.

@Josernan @LevisStadium @StubHub @FIFAWorldCup I’ll let you know when I start phase 2. Phase 1 hearing takes place on July 1 for almost 200 @StubHub victims

🚨The USA game @LevisStadium on July 1 has hung in the $700/900 🎟️ range for 7 months…. If you bought this game from @StubHub for $700-1000 each and have yet to receive your tickets, I would be starting to ask questions…🧐 @FIFAWorldCup

@realEstateTrent I guess I don’t get it. Are you saying that you are the only one that the client can get progress/answers/results from? We think in terms of team and process and systems. There should be very few to zero things that are both time critical, and also reliant on a single person.

Many want to be outlier successful, but don’t want to accept the sacrifice it takes to get there. It’s totally fair if you want to check out and go off the grid - but when your competitors are not doing that, you need to be okay with the associated consequences of your choices.

@realEstateTrent Disagree. Rest and Recovery are important for everyone. The Leader sets the example so the whole team doesn’t burn out.

I’ve never known a highly successful person who uses an auto-away email.

@Alan_Couzens A Practical Guide to Maximal Athletic Development. Who needs science? Unless it reads like a textbook. Then: The Science of Maximal Athletic Development. Get rid of Unlocking - it’s just more words.

Actually, while we're all here... 😊 I can't do it as a poll because the text is too long, but which subtitle do you like? The Endurance Code: a) Unlocking the Science of Maximal Athletic Development b) A Practical Guide to the Science of Maximal Athletic Development c) The Definitive Science of Maximal Athletic Development If helpful, it's ~780 big pages with a good mix of technical and practical content - think Lore of Running only bigger 😊 Thanks all 🙏

@Alan_Couzens Oooh nice. I like books that I own (sorry Substack).

Final read-through of the book is underway before heading to the printers. 📚 Sometimes I wish I had less to say. Still, I'm enjoying reading it again after four years of working on it, so I guess that's a positive sign. Thanks to everyone for your support and your patience 🙏

@NicolasRMelo @TeamStubHub Now I have scammers calling me on @WhatsApp claiming to be StubHub customer service. LMAO.

@PatrickStoa @TeamStubHub Thank you for sharing Patrick. It's unbelievable but it seems like in my case, even with the benefit of hindsight and all the possibilities that that provides, I will end up in the same disappointing spot as you and many others.

Hi @TeamStubHub I'm asking for your help with Order #630609597. Back in December, I bought 5 tickets for my family to attend the World Cup Round of 16 match in Philadelphia on July 4. Since then, we've planned an entire family trip around this game and have already purchased flights and hotel reservations. Over the past week, I've been told several different versions of what is happening with my tickets: → June 12: The seller didn't have the tickets and I would receive replacement options. → June 15: The seller was fine and my tickets would arrive soon. → June 16: The seller was unresponsive. → June 17: The tickets would arrive by July 1 because of FIFA restrictions. → June 19: The delivery date moved to July 3, and a manager acknowledged the seller's behavior appeared suspicious, but said nothing could be done until the day of the match. I'm honestly scared we're being forced to wait until the very last minute only to find out the tickets aren't coming. Every day that passes leaves my family with fewer options. I'm not asking for special treatment. I'm asking StubHub to help us before we're out of time. @AP @BusinessInsider @EvanStrothers @ScottFriedman3

@NicolasRMelo @TeamStubHub My experience with StubHub: the replacement tickets were bad. Not even together. I declined. People were relying on me. I bought replacements on another platform (StubHub would not look on other platforms for replacements). Very stressful.

Update #2: This post has now reached 1M views and 6K likes. @TeamStubHub has now moved the delivery date for my tickets from July 1 back to July 3. At the same time, a representative has confirmed in writing that if the seller fails to deliver, StubHub will get my family into the match with comparable tickets regardless of price. I appreciate having that commitment on the record. I'm still waiting for an explanation as to why the seller has been unable to transfer the tickets and why the delivery date continues to change. @AP @BusinessInsider @nytimes @FIFAWorldCup

@MatznerJon No. You cannot say you are sorry.

Help me settle this debate with my wife: Am I allowed to say to my 3.5 year old “I’m sorry, I don’t negotiate with terrorists”

@SenWarren This is not new under Trump. This is a perpetual problem, mostly because of very strict part certification and testing requirements. The military can only purchase certified parts, and not many companies will pay to test and certify some part that is barely purchased.

The U.S. military was charged $4,361 for a half inch metal pin that costs $46. Why? Defense contractors—with ties to private equity—are raking in excess profits. Instead of cracking down, Trump's DoD is inviting private equity to be MORE involved in our national defense.

@RoKhanna Ro, feel free to use the following link with your own money. pay.gov/public/form/st…

Elon, how about just paying the 5% instead of hurling random insults? And here are the facts, man. Your USAID cuts did this: ph.ucla.edu/news-events/ne…

@SenWarren Government has wasted tons of your money, but if we tax the rocket guy, government will make everything perfect this time. We’ll keep offering “free” stuff until we find the one that you believe.

If Elon Musk paid my ultra-millionaire tax, we could fully cover free community college in America.

@RoKhanna Get the spending down before confiscating more.

If it went directly to families making $150,000 would you support it? Bernie and my plan gives a check of $3000 to working families.

@SenWarren Did you literally just say: “Prices are high…blah blah blah…because we aren’t paying them enough.”?

Half of all families live in child care deserts. How did we get here? It’s Econ 101: Prices are high because lots of families need care, but there’s nowhere near enough child care providers. And there aren’t enough providers, because we’re not paying them enough.

@ewarren Amazingly, something we agree on.

It's time for us to ban stock trading for all members of Congress, for the vice president, and for the president. Period.