Rick

•Socrates: "I am the wisest man alive, for I know one thing, and that is that I know nothing." •Einstein: "The problems remain the same, but the answers have changed." •The Chinese Farmer: "Good luck? Bad luck? Who knows?" These are currently my three favorite quotes because they pertain to being intellectually humble, adaptable to change, and recognizing that the infinite complexity of reality goes far beyond the basic binary systems of morality and logic (good and bad, right and wrong)

Different things work in different ways. I eat dinner and desert an hour before bed. Carbs at night seem to improve my sleep quality. I try to get at least 7-9hrs. For post dinner desert I like to eat reuteri yogurt with honey and a greenish yellow banana mixed in within an hour before sleeping.

Intermittent fasting is making you FATTER. Let me explain... Eating at breakfast – especially carbs – is FAR superior because: 1) Morning carbs blunt your cortisol curve. Cortisol naturally spikes at sunrise — and if you don't eat carbs here, it stays elevated well into the afternoon. That chronically high cortisol is one of the biggest drivers of fat gain. Morning carbs blunt that spike, dropping cortisol back down early so your levels stay low for the rest of the day. 2) Your insulin sensitivity is highest at sunrise. Carbs eaten in the morning are LESS likely to be stored as fat than the same carbs eaten later in the evening. You're literally wasting your best metabolic window by fasting through the morning. IF works. But not when you skip breakfast. Eat at sunrise. Frontload your carbs at the start of the day. And make your fasting window OVERNIGHT so that you actually align with your circadian biology. Not doing this kept me stuck for years. Don't fall for the lies.

@gymmaxxfit I rest 10 minutes between sets if I have to. I go when I am ready. Yes my workouts take forever.

I'm sorry but if you are picking the weights back up after 60-90 seconds rest and feeling ready to go for another set, then your training intensity is lacking.

@CoachFHM Are most of your carbs from fruit throughout the day?

Breakfast every morning (pre workout) 4 eggs 50g turkey ham 350g plantain 350g papaya Had this for 4 years straight since moving to South America. Goated!

@VanceE I eat reuteri yogurt every night (with honey and a greenish yellow banana mixed in). I figure the resistant starch should also help the gut biome.

You can nuke your gut with antimicrobials. Or you can just add in better bacteria. Lactobacillus Reuteri is a probiotic that acts like built-in antimicrobial defense. - Converts glycerol → Reuterin (broad-spectrum antimicrobial) - Inhibits E. coli, Salmonella, and even Candida - Competes with pathogens for nutrients + gut lining real estate - Produces lactic acid → lowers pH (hostile to bad bacteria) - Signals your immune system to increase antimicrobial peptides - Forms biofilms that protect beneficial bacteria

@MurrayHillGuy1 These days if a man takes a woman out to a fancy dinner but gets zero intimacy afterwards (at least making out) -> 80% chance it’s over for him.

Update: I am confused?

@PathOfMen_ It’s a scam for regular people. I’m eating 3-4 meals a day because I’m doing a clean and slow bulk, and burning a lot of calories. A regular person with lower energy expenditure will probably just get fat. And I’m still doing 24-36hr fasts periodically during my bulk.

Fasting makes you realise that eating 3 meals a day is a scam

@rf121rf @tywoosley23 Eating fat (which in nature usually comes with protein) causes satiety and so you actually eat less and become less fat.

@tywoosley23 Then you obviously have a lot to learn.

Why is everyone so scared of fats on here? Im not sure who started this Personal experience - the best I ever felt and strongest I ever was … tons of fats in my diet. Hdl was through the roof too. Not to mention… the EASIEST calorie to consume when you need to get more calories in

@Jainadave_ Lately I like any breakfast which has eggs, avocado, some parmesan, and an iced latte made with 8-12oz of raw milk.

What is the healthiest breakfast?

@Jungle__Jay Get an optimal (usually more) amount of sunlight.

Most underrated fitness advice you can give someone just starting out?

@gregogallagher Because my goal post keeps moving the better I get.

Why haven’t you hit your goal? Why do you still have 10 lbs to lose?

@AFitTrader No supplements at all Good food, sleep, exercise, and sunlight.

If you could only pick 3 supplements for life what are they, and why? 👇

@dr_ericberg An optimal amount of daily/weekly sunlight.

What do you think people overlook the most when it comes to their health?

@Jainadave_ Grass fed ground meat

What's your major source of protein?

@Jainadave_ Both plus walking outdoors in huaraches and getting more sunlight.

What changed your body more: lifting weights or fixing your diet?

@Emmachuuks I think tall men who are natural often end up perma-bulking to not look lanky but then end up with shitty physiques with too high of a bodyfat percentage.

Real talk tho… if you’re 5’7” or under, why even bother bulking heavy? You just end up looking stocky and wide like a mini tank. Better to stay lean and cut. But the tall 6’2” dudes can pack on 20kg and still look proportional af. y’all actually agree or nah? Drop your height and what you’re doing rn 😂

@jspoon02 @Emmachuuks You’re built somewhat similar to me. I’m currently at 190-195 but was 180-185 just 6 months ago.

@Emmachuuks 6’3 175 I look insane

@fastrlife Yes, Bodyfat is the biggest lever. I’ve personally found that as long as I’m under 15% -> staying above 22/23 bmi begins to matter almost as much. 8-13% @24-25bmi is a solid range

Lowering body fat is the single most powerful lever you have. Every person you meet runs an involuntary biological scan in the first 0.2 seconds of seeing you. Low body fat exposes three things: 1. Jawline definition 2. Shoulder to waist ratio 3. Bodily aesthetics At 10-12% you are in the threshold where strangers start treating you differently. Servers are warmer. More doors open to you. Conversations start without you initiating. At 15-20% you are neutral, you exist, you’re not rejected, but you’re rarely pursued. At 25%+ you’re invisible. Your face and jaw are hidden under a layer of water and adipose. Women scan past you. Men don’t register you as competition. But the real life changer? 10% or below… Here you’re in rare air. You become the person other people adjust their behavior around. Your ideal opportunities begin to manifest without conscious thought. (women unlock this at 18% all though they have other indicators as well) Most men reading this are over 22% and wondering why they aren’t getting everything they want out of life… You can pay a coach. You can read 100 books on game. You can optimize your linkedIn. Or you can drop 10% body fat and watch reality rearrange itself around you… The leanness is the leverage you need brother… It unlocks everything.

@BrettBret2 @yoursimmo11 Absolutely 100% Real science is the opossite of scientism. Every conclusion should be challenged no matter how solid it seems. Studies are data points. NPC’s see studies as an endpoint, the final word of their junk science god.

@yoursimmo11 Scientism is the modern religion of the day if you're not a member you'll be shunned you have to be quoting from the holy scriptures which are the studies. I've learned to trust ancestral wisdom more than any studies

I used to quote studies to clients like gospel, cite HRV like it was truth, and trust bloodwork like it was a full picture. Then I watched consensus flip on saturated fat, cholesterol, and salt within a decade. I had clients whose numbers looked perfect and who felt terrible. Clients whose numbers looked broken and who felt great. Pattern I see with every exec now is that he leans on "objective data" to feel in control... And yet, he's still exhausted. The data was giving him certainty. Not accuracy. 9-minutes on why most of what you call "objective" in health is extremely subjective (bookmark it):

Mentally healthy people are often delusionally optimistic.