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
You don't have to trust me, they cost nothing and aren't intrusive. I just noticed that my sleep feels deeper, not waking up with dry mouth, more rested etc
Waking up frequently with a dry mouth can also be a sign of sleep apnea. If this happens often, ask your partner if you snore or stop breathing at night, or take a sleep study. You do NOT have to be overweight to have sleep apnea. Treating sleep apnea can dramatically improve your energy levels and quality of life while decreasing your long term risk of heart disease.
Thoughts on using mountain biking for cardio? It’s more interesting than road cycling to me and uses up more of my legs while not being too much more dangerous as long as you’re not doing downhill
Sure that is fine just dont' do crazy stuff like major jumps etc if you're older. Further out = less insane speed/jumps because if you fall gonna be hard to go back
I do it, it’s great! Don’t have to worry about getting hit by cars.
You’re right, people only really get messed up bombing the downhills. Take it easy and make sure you got proper gear (at a min: helmet, gloves, knee pads). Also, upgrade to a dropper [seat] post if bike not equipped. Lowers your CG going downhill = much less likely to go over handlebars
I’m partial to Specialized, but most anything built by a known brand name in the last 10yrs is prob fine.
Look for features. 29” or 27.5” wheels, thru axel, tapered front fork, aluminum frame (you can upgrade to $$$ carbon fiber later), dropper post, single front sprocket
Mid 40's checking in - been successfully GRADUALLY building up a strength training routine (Stronglifts) and listening to my body. Capable of 5 - 6 days/week cardio OR strength. Not putting up giant numbers but don't care. Taking my older teens to the gym with me to help them learn the habit.
Didn't see it but nicotine can be a good choice for focus - Zyn and other synthetics help focus without the cancer risks of tobacco. If you're stuck on Adderal it might be worth it to switch (never touched Adderal myself). Yes, it is super addicting.
i'd encourage anyone in their mid-late 30s or older to try the carnivore diet for 1 month. it blows everything else out of the water. i started last july and am never going back. within 1 month i'd lost 30 lbs of fat and water weight. i started waking up at 4:30 am full of energy without an alarm clock. within 2 months i'd exceeded my personal bests in the gym from my early 20s (currently 38). all joint pain completely gone within days. i eat fatty meat (ribeye, ground beef, etc.) to satiety and supplement with salt in the first few weeks to get past the initial carb-deprivation weakness. i currently have more time than i know what to do with because i spend <5 min per day preparing food and only eat 1 or 2x per day max when i'm hungry. brain works better, dick works better, no amount of supplementation or 'fitness hacks' even come closs.
40 seconds is ideal, so that ends up being somewhere between 200 and 400 meters
You don't want to try to do all out 40 yard or 100m sprints as you get older because hamstring pulls and injuries are much more common when redlining. You want to be going fast but not red lining.
In this case I'm pulling together a fuller picture. Agree with you on stress, high BP is the silent killer. My priority is stress reduction over long-term, exercise for health, proper diet/supps for weight, and maintaining fulfilling social connections.
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
Ah good one
Is there a specific brand or kind of creatine product you recommend? I’ve never tried it but I’ve seen more recommendations now to take it on X.
Creatine monohydrate in powder form with water is easiest cheapest
You can also buy smelling salts and stuff if you ned a better workout, but we kept it pretty simple to avoid the redundant IG questions
What particular kind of magnesium are you recommending? E.g., Glycinate, Chloride
This post brought back a lot of memories way back from Efficiency!
Magnesium Glycinate - take more than the daily amount prob at least 2x to start
Nasal strips at night for nasal breathing are a game changer (I suspect I have a physiological issue)
If you haven't already great book to read on this topic is Breath: The New Science of a Lost Art: Nestor, James
One of my favorite books!
Will trust your opinion on it but never had to resort to it
They really are amazing
what has been your before/after experience?
You don't have to trust me, they cost nothing and aren't intrusive. I just noticed that my sleep feels deeper, not waking up with dry mouth, more rested etc
Yoga is the way, even in your 20s but especially late 30s and 40s. You’ll get strong, lean and flexible and the women are always good looking.
Mag Glycinate before bed fantastic for better sleep.
🎯
Very very nice summary!
Waking up frequently with a dry mouth can also be a sign of sleep apnea. If this happens often, ask your partner if you snore or stop breathing at night, or take a sleep study. You do NOT have to be overweight to have sleep apnea. Treating sleep apnea can dramatically improve your energy levels and quality of life while decreasing your long term risk of heart disease.
Thoughts on using mountain biking for cardio? It’s more interesting than road cycling to me and uses up more of my legs while not being too much more dangerous as long as you’re not doing downhill
Sure that is fine just dont' do crazy stuff like major jumps etc if you're older. Further out = less insane speed/jumps because if you fall gonna be hard to go back
I do it, it’s great! Don’t have to worry about getting hit by cars.
You’re right, people only really get messed up bombing the downhills. Take it easy and make sure you got proper gear (at a min: helmet, gloves, knee pads). Also, upgrade to a dropper [seat] post if bike not equipped. Lowers your CG going downhill = much less likely to go over handlebars
I’m partial to Specialized, but most anything built by a known brand name in the last 10yrs is prob fine.
Look for features. 29” or 27.5” wheels, thru axel, tapered front fork, aluminum frame (you can upgrade to $$$ carbon fiber later), dropper post, single front sprocket
It’s a buyers market for bikes and shops are struggling. Go to a local bike shop, go find a deal. Bikes are not moving.
Anyone tried Ramp/B4 with a couple glasses of wine? Don’t want to end up a total mess if I do
While I definitely cannot “promote” mixing
Theoretically (and based on tons of feedback) it works very synergistically
Assault bike for cardio
Works!
Mid 40's checking in - been successfully GRADUALLY building up a strength training routine (Stronglifts) and listening to my body. Capable of 5 - 6 days/week cardio OR strength. Not putting up giant numbers but don't care. Taking my older teens to the gym with me to help them learn the habit.
Didn't see it but nicotine can be a good choice for focus - Zyn and other synthetics help focus without the cancer risks of tobacco. If you're stuck on Adderal it might be worth it to switch (never touched Adderal myself). Yes, it is super addicting.
Can higly recommend to look into ozon therapy. 10 sessions of IV drip will eliminate any lingering virusses in the bloodstream.
Also very much “grey area” fyi.
What thyroid pills are you talking about? OTC or other?
Its grey market so you'd need an HRT doctor to prescribe
i'd encourage anyone in their mid-late 30s or older to try the carnivore diet for 1 month. it blows everything else out of the water. i started last july and am never going back. within 1 month i'd lost 30 lbs of fat and water weight. i started waking up at 4:30 am full of energy without an alarm clock. within 2 months i'd exceeded my personal bests in the gym from my early 20s (currently 38). all joint pain completely gone within days. i eat fatty meat (ribeye, ground beef, etc.) to satiety and supplement with salt in the first few weeks to get past the initial carb-deprivation weakness. i currently have more time than i know what to do with because i spend <5 min per day preparing food and only eat 1 or 2x per day max when i'm hungry. brain works better, dick works better, no amount of supplementation or 'fitness hacks' even come closs.
OGs remember the lemon water in the morning advice
If you’re not training for a specific goal with sprinting, do you just recommend 200s and 400s for general health purposes ?
40 seconds is ideal, so that ends up being somewhere between 200 and 400 meters
You don't want to try to do all out 40 yard or 100m sprints as you get older because hamstring pulls and injuries are much more common when redlining. You want to be going fast but not red lining.
40 second sprint is good
Great! Needed this after all the L2 farming
Thoughts on how reducing stress compares to supplements?
Stress is the #1 killer in our opinion, but not sure what your exact question is. Taking these steps takes limited time so why skip?
In this case I'm pulling together a fuller picture. Agree with you on stress, high BP is the silent killer. My priority is stress reduction over long-term, exercise for health, proper diet/supps for weight, and maintaining fulfilling social connections.