Rapid Fire Products for 80/20 Quality of Life Improvement
Level 2 - Value Investor
Welcome Avatar! We’re going to do a rapid fire quality of life product overview since it has been a while and comes up incessantly during our Instagram Q&A portion. We’ve had a few guest posts already covering “gray/emerging/research” markets. This included a Peptides overview with BPC-157 (source). It also included Neuroplasticity which was also peptide related (source).
That said, we do constantly look for small hacks related to over-the-counter/natural products. Some of this is already well known but we’ve got some 80,000+ readers now so it’ll be new for a ton of people. If you’re already down the rabbit hole, we’d just search the left side for any produce you’ve never heard of and read the short paragraph. Each item is going to be in ***BOLD-FONT on the left.
General Physical Related Activities
HIIT in 20s: Generally speaking, in your 20s you can do whatever you want since you’re simply too energetic. This means you can sprint, play basketball, drink, recover and go for a run. We’re jealous of you. That said, if you waste this time with nothing but laziness you’ve gotten in your own way to the point of failure. Think of your 20s as a foundation for a house both mentally and physically. While your body can sustain more damage, it should be built up for cardio and strength/power so the declines later are more manageable.
Our old stuff talked about training practically 6-7 days a week doing cardio, lifting and some sort of sprinting/speed work. Years later we said it was overkill. Now we’re back to wondering if it was actually smart again!
Instead we’d summarize it like this: you better build both strength and speed. You’ve overdone it if you can’t easily run 40-45minutes straight (you’ve put on too much weight). If you feel good, work out. You should feel good 99% of your days in your 20s.
30s Flexibility: Here you can probably just do 5 days a week. You’ve already maxed out your body in terms of muscle/endurance/speed. There is a reason why the vast majority of athletes peak in the mid-late twenties.
***Massage Gun 3-5x a week: You can just get one at Costco or any retail outlet. This is no longer a nice to have but must have. They will run around $100. We’re not going to bother with specific links because all of them are largely the same just marketing. Find a mid-range price - around $100 and make sure the reviews are not bad. We’ve already mentioned Costco so you can take it from there.
***Cable-Pull Machine 10-15 minutes: You should have a pully machine at the gym, but if you own a home and don’t have a membership by this age band, buy a cable pull machine. It is that important. You won’t be using it for standard muscle building (you can if you like), instead it will be used for stretching. No one talks about this or does this (never seen it live at a gym). You use the pully machine as weighted stretching. It can be 15lbs, 30 lbs or higher. We don’t know your tension level. Eventually you just increase to a point where you’re getting 50-100% better stretches. It’s effectively like having a personal stretching partner. If it hurts too much you just let go of the cable.
***Balance Board - 10-15 minutes: You can have one of these at home or your gym should have it. Since your motor skills begin to decline in 30s. You buy one and practice balancing. As mentioned on X many times, we think Skiing/Snowboarding is a negative sum game. Your balance goes down the drain and you’re not making the olympics any time soon. Better to save the $100,000 and hospital bill for something else like golf/tennis. Use the balance board to maintain coordination.
The above 2 can be replaced for consistent pilates/yoga but we doubt most of you care to do that. Pilates and Yoga are great but the above is more likely for someone time constrained.
As you can see the major theme here is a move to flexibility.
40+: After this range you’re doing all the above but you’re adding more walking. The walking is to keep excess fat off your body. You can do biking or swimming as well.
We’re just mentioning walking since it’s impossible to cry “not available in my area”. Your workout quality is going to decline (don’t care what people say it’s a physical fact). Therefore, adding more steps is the best offset and has no significant strain on your body.
General Diet/Daily Routine Related Activities
This is going to be organized assuming you’re about to wake up. Doesn’t really matter if you’re a morning person or night person. In general you want to wake up and simply get started in line with standard Circadian Rhythm
Blood Flow: Been over this in the past but waking up is largely a function of blood flow. You can do a few pushups, you can take a hot shower, you can use a sauna, you can do some jumping jacks, hop on a stationary bike… it doesn’t matter. The goal is to create some blood flow and while you’re at it chug a bunch of water (20oz+). For those with good memories if you drink lemon water it’ll help even more (standard hotel type experience level lemon water).
***Wax Matrix Niacin: This is a common way to help your blood flow. While you might get the dreaded Niacin flush once and a while, we’ve found anything extended release is good. You can mess with the dosage but 500mg has been good enough in our experience. For those that have high tolerance to it, you could even take it 2x a day just spread apart by 8 hours or so.
Protein: For food you want to focus on heavy protein in the morning. Unsurprisingly, the idea of cereal or carbs is a disaster. Don’t even get us started on liquid caffeine laced candy bars at Starbucks. Protein is: eggs, fish, meat, protein shake. If you need to fill up your stomach then eat a ton of blueberries (any berries are fine though). The rest should be avoided (cereal, toast, etc.)
Exercise 10-11am-ish or After Work: Not sure who you are but if you’re working online you can join the rich house wives, sugar babies and business owners at the gym around 10-11am. Some call it unemployment hours but if you’re doing it for years it means you’re time rich.
We’ll assume this is it so do your work out here and then go through the standard vitamin stack that practically everyone should have.
***Fish Oil: Liquid fish oil if you’re not getting enough according to your blood work. If you’re good, no need. Once again, no real need for links anything liquid and organic that isn’t being sold for $4 (fake and low quality) and you’re good.
***Vitamin D: Since the majority do not get enough sunlight assume that this is a staple supplement.
***Vitamin A: If you’re under high stress and have some skin issues, ramp up vitamin A in heavy dosage. This is an old trick from years ago but can be cancelled once you’ve got your routine down and are low stress.
***Magnesium Glycinate: Another good staple that most are missing due to general sedentary lifestyle.
***Vegetable Green Juice: This is going to depend on your body type and you will simply mess with it. the following work: Kale, Spinach, Collard Greens, Broccoli and Wheat Grass. These are all readily available just mix it with some sort of fruit you like to make it taste good. Now you see what you’re drinking as you take down all the above supplements.
***Chlorella/Greens Powder: Starting to get more careless. If you’re traveling for work Chlorella seems to be the strongest powdered green. That said, we’re probably too intense on this stuff so just find any organic greens you can put into a carry on. Anything with Green Juice Powder and organic on Amazon is going to do enough.
Others: If you’re doing all this, which doesn’t take much time, you’ve basically got 80% of the work done. For those interested in going further see below.
Going into Grey Territory
At this point we’re going to assume 5-8 hours of your life is spent working. For those fortunate enough to be homeless on a beach somewhere it doesn’t apply. For the majority it does apply.
Once you’ve done all the 20% stuff we can move to grey area items. As usual none of this is medical advice of any kind, this is a cartoon newsletter.
Kratom: Largely a scam. It works for a short period of time then you end up with brain fog and a weird dependency. Against it. Some influencers tried to bring it as a limitless hack and it ended up being a clear dud.
Modalert/Modifinil: Largely the same. Although this seemed to be better than Kratom, it really isn’t worth its weight.
HCG/HMG: For people interested in having kids, if you want to increase fertility these are two items to research.
Thyroid Pills: These usually come as small tabs. They will improve your ability to lose weight due to metabolism regulation.
Pregnenolone: This is largely used for retaining memory and may be used to treat dry skin/joint and muscle pain. Typically causes you to be in a more relaxed mood as well.
Glutathione: Largely used for recovery. Can improve injury recovery such as cuts.
Human Growth Hormone: This is largely the king of all grey market items. Omnitrope is going to anti-age you the most and should honestly be legalized in our opinion. Expensive, expensive, expensive. If you are wondering what every pro athlete in the world is using from endurance to strength we’d wager it’s this one. Pure miracle product in our opinion.
BPC-157: Have started some tests on this product, so far have noticed it’s largely for stomach improvements. Likely need to wait until there is a small injury to come up with conclusive evidence on this matter. AJAC review in top of post is likely 100x better than our opinions here.
TRT: Standard testosterone replacement that most know about. Only useful if you’re actually at the low end or you’re trying to do something with heavy work load (yes body builders all on this in our opinion).
Adderall: Strongly recommend avoiding. It works but it works *too* well. Only the truly disciplined should ever mess with it. If you have an extreme case all night work event. Have at it. Otherwise try to avoid it due to dependency issues
End of Day Items
Never really had an issue with blue light sleeping or anything like that. Generally just try to sleep on something that is cool and a good way to sleep faster is by having your feet exposed (lowers your body temperature faster).
Other than that, make sure you’re breathing from your nose. If you wake up with dry mouth you’ve got a problem! May be forced to tape your mouth when sleeping.
Jungle Related Items
Teeth/Skin: Can check out Gator/Fawn for some dental ideas and skin related advice specific to your situation (Better Biom)
Social: Ramp Health has a social related product for people who don’t want to drink alcohol when going out at night (source)
Sleep: VampDeer has a sleep related product, which will be talked about later as it is new and fast growing. (source)
Fitness: More in-depth fitness from
Summary Done
Think that really does it. If you’ve read this post you’ll get about 80% up to speed with limited time waste. Simply: 1) order all the items if interested in doing a copy paste, 2) avoid as much carbs as possible anything fruit/veggies/meat/fish is all you really try to eat and 3) line up with circadian rhythm.
We’re going to use this post for Instagram Questions at this point and i’ll serve as a good bookmark so we never have to see them again.
If you have specific product/lifestyle related items leave them here!
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IMO (anon person who played collegiate sports) and in many of the credible online experts (Attia/huberman) Creatine should be in the 20 list. Been fudded for years, good for water retention, brain function, battles depression (see studies), recovery, muscle growth, and more. 5g a day, all you need
What particular kind of magnesium are you recommending? E.g., Glycinate, Chloride
This post brought back a lot of memories way back from Efficiency!