Jakub

Mastering these 10 habits in 2026 will give you: - endless energy - aesthetic physique - confidence 1. same bedtime everyday 2. block bluelight 60 mins before sleep 3. do not eat 2 hours before bedtime 4. spend as much time as possible in daylight 5. get out of bed immediately after waking up 6. spend more time in nature 7. 10,000+ steps a day 8. lift/workout 3-4x per week 9. eat only real food (nothing processed) 10. take a walk after every meal These habits are very sustainable once you get used to them.

@Tallowtwins 🤝

@jakubflow No lies detected here 🍨

Unpopular opinion: Ice cream is healthier than any salad. Change my mind.

That doesn’t make them essential. Many of those “phytonutrients” are actually plant defense chemicals that trigger a stress response, which is then labeled as beneficial. You can manage oxidative stress through good metabolism, nutrient-dense animal foods, and lifestyle. You don’t need plant compounds to do that.

@jakubflow Vegetables contain phytonutrients/antioxidants that fight inflammation and oxidative stress.

It's April in two weeks. Is your summer body ready yet? If not, it's high time to get started. Get effortlessly shredded by doing this: 1. Stop eating veggies

@itsd0ge @EasternBorder13 Generally fine. Low in antinutrients compared to many plants. Decent addition, just not something you need to rely on.

@jakubflow @EasternBorder13 what u think of avocado?

@Troggle3003 @AntonioSabatoJr Only if you eat slop

@AntonioSabatoJr Fiber is important

Oatmeal/breakfast never. 👎

@AntonioSabatoJr Truth

That claim is mostly based on observational studies. They often lump red meat together with processed meat, smoking, alcohol, and poor lifestyle, so it’s hard to isolate the real driver. There’s no strong evidence that unprocessed red meat in a healthy context causes colon cancer.

@jakubflow Red meat has strong links to colon cancer so no thanks

Stop eating oatmeal for breakfast. Start eating beef & eggs for breakfast.

@WWelander Much better than oatmeal! I'd add some fruit or honey, and instead of casein, I'd have a couple of eggs

@jakubflow I like turkish yoghurt as breakfeast. Eat about a pound of it with some cassein for extra protein.

@glaucus6433 Thanks for the info haha

@jakubflow I have been using medical leeches to suck the microplastics out of my bloodstream

@BodyBlueprintOS Yes. Personally, what matters most to me is morning daylight, spending as much time as possible outdoors during the day and as little time as possible under artificial light, and blocking blue light in the evening.

@jakubflow Circadian basics deliver. Morning daylight + evening dim fixed my slumps. Outdoor time your biggest lever?

@Josh_Sharpens Based

@jakubflow I didn't see the rest until now 👍 Seems we're pretty similar here: 10k steps Gym 3-4x 50-60mins Boxing 4x 20mins Yoga 3x Sprints 1x Run 1x

@BioLucas_ Why did you have to stop eating raw cheese?

@jakubflow My diet consists precisely of that, some mushrooms too, I used to eat a lot of cheese as well, but I had to give it up. Raw milk, meat, fruit, eggs.

@OhanianHay12470 Plant protein has lower digestibility and a weaker amino acid profile. Plus 200 calories of spinach is a huge volume, along with oxalates and fiber that stress digestion.

@jakubflow But have you seen Macros on baby spinach? 200 calories of it gets 25 grams of protein

Brown rice has more fiber, more phytic acid and antinutrients, which can reduce mineral absorption and irritate digestion. White rice is more digestible and cleaner as a carb source. Personally, I wouldn’t eat any protein bars or processed foods. Instead, I’d focus on whole animal-based foods.

@jakubflow So white rice would be better than brown rice? And you wouldn’t suggest rx bar for a protein bar right

@A_Vautrelle I appreciate that🤝

@jakubflow the man's a machine.

@EasternBorder13 In my opinion, it’s better to eat food that actually nourishes you rather than just filling your stomach with something that doesn’t provide proper nutritional value. This is exactly the mistake a lot of people make when they’re “cutting.”

@jakubflow But gives you fullness, very useful during cut.

That’s an oversimplification. Saturated fat doesn’t inherently “cause endotoxin”, context matters. Overfeeding, poor metabolic health, and ultra-processed diets are what drive endotoxemia, not whole foods like milk, eggs, or meat. “Sugar + fat causes NAFLD” comes mostly from hypercaloric rodent models, not real human diets built on whole foods.

@jakubflow Saturated fat is known to increase intestinal permeability and endotoxin. Sugar combined with fat is literally the recipe used in rat studies to induce NAFLD, obesity, and other metabolic diseases. Salad doesn't do that and instead feeds the beneficial butyrate-producing bacteria

@Bunnykin99 What made you ask?

@jakubflow What qualification do you have in nutrition? Or are you a self styled nutritionist

@thd_oc It's not even an opinion haha. It's a fact.

@jakubflow Ts is not unpopular anymore

@mac_thecurator True. It's a fact, not an opinion

@jakubflow I can’t That’s a fact

@barnetvilem Facts!

@jakubflow no doubt. Real superfood!