Sorry For The Wait
Upgrade Your OS, Play More Offense and Reclaim Your Life
The health twitter psyop will destroy your life.
You have grown men running anonymous accounts on Twitter telling you to eat 10k calories worth of ice cream and coconut oil daily for your “mitochondria” …
Brother, you are FAT.
First of all, this is objectively false. You actually can’t outsmart thermodynamics and if you eat more than you move you’re going to get FAT.
I’m sorry. I wish it wasn’t true just as much as you do.
But it is. I could have gotten to this level YEARS quicker if I stopped trying to outsmart the system and simply accepted that fat loss (and muscle growth) is an equation of mathematics.
Dieting to 8% body fat has also brought me to a staggering realization: Most people are severely overweight.
74% of people in the USA over the age of 18 are overweight.
42% are clinically obese.
Simply getting close to single digit body fat in today’s society is the easiest way to signal:
1.) Status
2.) Discipline
3.) Self-restraint
I also realized that life switches to easy mode when you drop below ~11% body fat.
People treat you better. They ask you where you got your clothes. You get the benefit of the doubt. You speak without speaking.
I got the most steroid accusations in my life in the past month and I weight less than I did at the start of the year. The paradox is you look BIGGER when you lean out.
With proper glycogen stores, you get the “juice” look around single digit body fat.
If you’ve been lifting for 2+ years and are above 15% body fat, you owe it to yourself to see how you’d look and FEEL closer to single digits.
Also, I was able to do this while staying out until 5am getting blasted off fernet con coca in Argentina. Here’s the playbook:
Lift Smart
Extreme Deficit
Budget Alcohol
Recover on sleep
Use hunger inhibitors
ABUSE protein
Walk more
*Esoteric Bonus:
Live an interesting life
Install new hardware
Drink smart
Play offense, not defense
Let’s break each one down:
Lift Smart
I wasted YEARS wandering around in the gym with no plan, with the arrogant belief that I knew all there was to know about weight training.
Hiring a coach will help you track your lifts like a scientist, expose form deficiencies, and discover new diet tricks.
If you’ve been lifting 2-3+ years, get a coach. It’s worth it.
Extreme Deficit
I was trying to deficit on 2200 calories (at 5’10” 180lbs) and would hit around 2500 on average.
I didn’t see progress until I lowered it to 2000.
It’s the shoot for the moon and land amongst the stars philosophy.
You probably eat way more than you realize. Set a caloric deficit number knowing you’ll probably go over it.
Budget Alcohol
Alcohol has a ton of empty calories. Budget for it if you’re going out.
Recover on sleep
Sleep in to 11am if you can. Reject the grindset and let your body recover.
Use hunger inhibitors
In my experience the best hunger inhibitors are:
Walking
Coffee
Nicotine
Yerba Mate
Tea
16oz+ water
Apple Cider Vinegar
Brush teeth / scrape tongue
Hot shower (dopamine re-route)
Leaving the house (create distance from food)
Getting lean is psychological just as much as it is physical. Use hunger inhibitors to your advantage.
ABUSE protein
Most people think protein = muscle, but eating more protein is one of the #1 ways to get lean.
Protein has a high TEF (Thermic Effect of Food) meaning you need to spend more calories just to digest it:
This keeps your metabolism running like a blast furnace while you’re sitting on the couch playing Fortnite.
Walk more
10k Steps a day = 38 marathons per year
One of the best ways to increase your daily caloric expenditure is simply to walk more.
You’ll never be able to convince yourself it’s “too hard” to go for a walk.
*Esoteric Bonus 1: Live an interesting life
The international man of mystery has many interests and hobbies.
Doing more things and being “out and about” will significantly increase your caloric expenditure while feeling fun.
This is the intersection of work and play that generates perceived effortlessness.
*Esoteric Bonus 2: Install new hardware
Stop convincing yourself that the dish soap on your wine glass is going to impact your microbiome or your receipt at Publix is going to nuke your testosterone.
Ironically that mindset (feminine) probably does more harm to your androgenic hormonal production than all of those chemicals combined.
Conversely, the “I’m a tank no matter what happens I’m gunna win regardless” mindset is likely similar to a mild cycle of steroids.
If you don’t believe me look at this study where they gave these guys sugar pills and told them it was steroids (their strength went up significantly) :
Just choose to live the roided out life and you will. Choose to be a beast and don’t fall into the ultra-fragile feminine estrogenic optimization death cult.
Remember that hormones are made in the BRAIN — and if you want more testosterone, your brain needs a reason to make it.
How about stacking a few wins in the arena before running to whole foods to buy more non-toxic laundry detergent.
Drink smart
Certain drinks are better than others. If you’re going to drink:
Avoid sugary mixers
Avoid estrogenic beers
Avoid mixing multiple types of alcohol (more stress on liver)
Stick to hard alcohol (Gin, Whiskey, Vodka, etc)
In Argentina, they drink something called Fernet, which is an Italian aperitif which originated in Milan as a Cholera tonic. It contains:
Gentian root – stimulates bile and digestion
Myrrh – anti-inflammatory and antimicrobial properties
Chamomile – calms the nervous system and supports liver function
Aloe – supports gut lining and detox pathways
Rhubarb – mild laxative, promotes elimination of toxins
Cardamom – carminative, reduces bloating and supports digestion
Saffron – mood-enhancing, antioxidant-rich, supports brain health
If you’re going to drink, this is a great option.
Play offense, not defense
Life isn’t about creating perfect health so you can enjoy it alone in your bedroom.
It’s about being resilient and antifragile, so that you support absolutely turbo-sending through anything in your path.
That’s all I got for today.
Talk soon.
Love and blessings. ✌️