I like to workout in mornings. For circadian rhythm purposes, is it best to catch the sun right at sunrise before working out or does it not matter as long as I’m getting morning sunlight?
In a perfect scenario you'd get sunrise, mid day, and sunset light exposure. I feel and perform my best when I do my cardio while the sun is coming up.
I’ve seen you mention not wanting to run Minox because of side effects- which ones in particular? I’ve been running it for beard growth with great results past ~6 months, but under the assumption that it had no real sides..
Do you have heart palpitations or dizziness? Have you noticed anything? If not, you're okay. If I put minoxidil on my face, ill have those sides immediately. Some people can handle it perfectly fine though
If you needed to lose 50 pounds of fat without losing a lot of hard earned muscle how would you recommend going about it? Supplements, peptides , hormones , calories , etc.? I read your post on how to burn the holiday weight off but I’m curious if that would be effective for an extended period of time or if there is a different strategy.
I'll ask you a question first: how are you sure you need to lose 50 lbs?
When studied with DEXA scans, 9 out of 10 people estimate their bodyfat by 5% or more, including fit people. There could very well be more than 50 lbs to lose.
Either way, the good news is you can start aggressive when you have that much fat to lose. The holiday fat loss protocol isn't necessarily the best, because it will take at least 6 months to lose 50 lbs.
However, you could definitely kick start with that type of protocol, followed by a regular 500-1000 daily deficit protocol. Check out my scientific method to shredding article.
Btw, not really big on supps or peptides. There's no replacement for a deficit. If you eat too many calories you wont lose fat no matter how much you're taking. I do like some L-carnitine while cutting though, might want to throw it in for the last 10-15 lbs.
Keep in mind: i would make money if i lied and told you guys to buy all these fat loss supps and peptides. they simply don't do jack shit to help you unless you're already lean (6 pack) and trying to get super shredded
So, no real benefit from L-carnitine until you get close? I'm in a similar situation and started taking it about a week ago, but will save my supply if I'm just wasting it by using it now.
I use 500mcg twice per day for 2-3 months at a time. It's basically magic, but still need to practice healthy habits to fully reap the benefits. You should look into an elimination diet to identify trigger foods that cause gut inflammation.
Would you do TRT / optimize test levels if you were over 40 and had a total test of 600 and high normal range of free T. For aesthetic and anti-aging purposes
600 isn't terrible. TRT is a big commitment. There are a lot of steps you have to take in your daily life to make sure you're healthy. If you don't have a GOOD private doctor, there's a high chance your protocol is going to cause you some issues eventually. If you are in shape, lean enough to see abs, train consistently, eat healthy, and your blood work looks good, its something to consider.
What’s the best way to grow arms as a taller guy? I’m 6’2” with long arms, and they’re stubborn to grow, especially my biceps. If I start hitting them with a lot of volume I start getting sore elbows, especially my biceps tendons, so then I have to back way off and rest more than I’d like. Thanks
Didn't see this one, but great answer Head Hunter. My response is pretty much the same as I'm also 6'2 with very long arms. I'd avoid skull crushers and tricep extensions and spam pulldowns, close grip bench and dips. Cable curls + lighter and more time under tension for db curls. Try some wrist curls (need like 8 sets 2-3x a week) to grow forearms. TBH would probably run a 4-8 week cycle of injectable BPC too, although oral would still help.
I've had a problem with post-workout tiredness since I was 30.
For example, if I lift heavy and get a good night's sleep then I still feel tired the *next day*. Sometimes it feels almost like having the flu. And sometimes I'm still a bit off two days after the workout!
I'm not even sure if this is a "recovery" issue, because I am not sore. Just mentally tired.
Any suggestions? I recently got some blood work and my T was surprisingly high. But my estradiol was also near the high end.
Might want to get morning cortisol checked for that. You might want to consider doing a deload and training less hard. Listen to your body.
And no, that's normal. Testosterone converts to estradiol via the aromatase enzyme. High T = higher E, especially if you have excess bodyfat (15% plus)
The thing is it is has been going on for over 20 years! It's really not overtraining. Lately I have only been lifting once per week because of it, since it interferes with also doing BJJ. (Btw, I was asking if this was normal, not the high E, sorry I wasn't clear)
I've never measured cortisol so I'll look into it.
I was hoping there was some peptide that could help with that.
I'm suffering from the same issue. Lately I've been eating a loaded baked potato every night on top of a lot of a lot magnesium before bed. Maybe time for a blood test to check other mineral/nutrient deficiencies or start wearing a whoop.
Whoop is such a game changer bro. I recommend it to everyone to see how your body is affected by things. Because of whoop ive quit drinking alcohol and smoke weed only twice a week now to get high levels of REM sleep. Only $239 a year.
I lift 4 times a week and hour at a time. Focusing on deadlifts, squats, lunges, and calves because I'm overdeveloped up top.
Sour cream, cheese, double bacon and a little bit of garlic puree. My local whole foods has organic free range versions of all this stuff and has started selling raw sharp cheddar. If you can't go organic I would skip the bacon and go with lean ground beef since we animals store toxins in our fat.
I’m lifting for 1 hour with a hypertrophy goal on TRT and Var. I’m currently eating chicken and rice 2 hours before. Then eating 1 banana 15/20 mins before.
Hour and a half to 2 hours is what I usually do. Make sure it's fast digesting food so I'm not bloated at the gym. A little preworkout fructose like you're doing is a good idea too to saturate that liver glycogen. I wouldn't change anything if it's working for you
Do you know of any cases of BPC - 157 fixing a fistula? Had a fistula drained (didn’t work), had a fistulotomy (didn’t work). If so would oral or injections be better?
yeah I've got the IRIS app on all computers, twilight on phone, red light in the morning, gym 4-5 times a week, got blue light glasses aswell, tried magnesium and l theanine as well i think up to 1 gram and didn't notice much difference,I bought soem Presleep to try but that got delayed to March unfortunately. Will give mag taurate a go havent tried that one yet ty for the input.
I wouldn't take the l-theanine out just because it didn't work. Important piece of the puzzle. Blackout curtains, low temp, and quiet is very important as well. If still not well rested, check IGF-1 on bloodwork, might be low
What is a reasonably priced thing (lotion, serum, whatever) I can apply to my face before bed which will help make my skin remain healthy? Looking for something simple and effective.
GHK is the only one I've tried that really makes a difference. Mirror Skin on Amazon is GOATed. If its out of your price range, you could look into buying raw GHK and making your own serum
A lot people are producing honey and beef tallow balms that are good. I just started trying out the GHK Cu that biohacker recommended. Another thing would be to take 12 mg astaxanthin to give your skin a glow from within.
How do you keep your gut functioning optimally and do you recommend any tests for food sensitivities, etc to dial in the diet? Feel like my gut is pretty inconsistent
It technically can convert to TMAO if your gut isn't healthy. Higher dosages ran longterm could cause a decrease in thyroid function. I dont think its a problem to run 4-12 week cycles with equal time off
I like to workout in mornings. For circadian rhythm purposes, is it best to catch the sun right at sunrise before working out or does it not matter as long as I’m getting morning sunlight?
In a perfect scenario you'd get sunrise, mid day, and sunset light exposure. I feel and perform my best when I do my cardio while the sun is coming up.
Do you have a go to Chipotle order?
Burrito bowl: double white rice, both beans, 3 scoops of chicken, fajita veggies, and all 3 salsas.
No cheese, like an animal!
I’ve seen you mention not wanting to run Minox because of side effects- which ones in particular? I’ve been running it for beard growth with great results past ~6 months, but under the assumption that it had no real sides..
Do you have heart palpitations or dizziness? Have you noticed anything? If not, you're okay. If I put minoxidil on my face, ill have those sides immediately. Some people can handle it perfectly fine though
If you needed to lose 50 pounds of fat without losing a lot of hard earned muscle how would you recommend going about it? Supplements, peptides , hormones , calories , etc.? I read your post on how to burn the holiday weight off but I’m curious if that would be effective for an extended period of time or if there is a different strategy.
I'll ask you a question first: how are you sure you need to lose 50 lbs?
When studied with DEXA scans, 9 out of 10 people estimate their bodyfat by 5% or more, including fit people. There could very well be more than 50 lbs to lose.
Either way, the good news is you can start aggressive when you have that much fat to lose. The holiday fat loss protocol isn't necessarily the best, because it will take at least 6 months to lose 50 lbs.
However, you could definitely kick start with that type of protocol, followed by a regular 500-1000 daily deficit protocol. Check out my scientific method to shredding article.
Btw, not really big on supps or peptides. There's no replacement for a deficit. If you eat too many calories you wont lose fat no matter how much you're taking. I do like some L-carnitine while cutting though, might want to throw it in for the last 10-15 lbs.
Keep in mind: i would make money if i lied and told you guys to buy all these fat loss supps and peptides. they simply don't do jack shit to help you unless you're already lean (6 pack) and trying to get super shredded
So, no real benefit from L-carnitine until you get close? I'm in a similar situation and started taking it about a week ago, but will save my supply if I'm just wasting it by using it now.
If looking to improve gut health with oral BPC-157, how long would you suggest to use it for enough and what dosage? Thanks
I use 500mcg twice per day for 2-3 months at a time. It's basically magic, but still need to practice healthy habits to fully reap the benefits. You should look into an elimination diet to identify trigger foods that cause gut inflammation.
Would you do TRT / optimize test levels if you were over 40 and had a total test of 600 and high normal range of free T. For aesthetic and anti-aging purposes
600 isn't terrible. TRT is a big commitment. There are a lot of steps you have to take in your daily life to make sure you're healthy. If you don't have a GOOD private doctor, there's a high chance your protocol is going to cause you some issues eventually. If you are in shape, lean enough to see abs, train consistently, eat healthy, and your blood work looks good, its something to consider.
What’s the best way to grow arms as a taller guy? I’m 6’2” with long arms, and they’re stubborn to grow, especially my biceps. If I start hitting them with a lot of volume I start getting sore elbows, especially my biceps tendons, so then I have to back way off and rest more than I’d like. Thanks
For Bi I'd do BB curls supersetted with underhand pull downs
For Tris/chest I'd do flys then incline press then dips.
Didn't see this one, but great answer Head Hunter. My response is pretty much the same as I'm also 6'2 with very long arms. I'd avoid skull crushers and tricep extensions and spam pulldowns, close grip bench and dips. Cable curls + lighter and more time under tension for db curls. Try some wrist curls (need like 8 sets 2-3x a week) to grow forearms. TBH would probably run a 4-8 week cycle of injectable BPC too, although oral would still help.
I've had a problem with post-workout tiredness since I was 30.
For example, if I lift heavy and get a good night's sleep then I still feel tired the *next day*. Sometimes it feels almost like having the flu. And sometimes I'm still a bit off two days after the workout!
I'm not even sure if this is a "recovery" issue, because I am not sore. Just mentally tired.
Any suggestions? I recently got some blood work and my T was surprisingly high. But my estradiol was also near the high end.
Is this very unusual?
Might want to get morning cortisol checked for that. You might want to consider doing a deload and training less hard. Listen to your body.
And no, that's normal. Testosterone converts to estradiol via the aromatase enzyme. High T = higher E, especially if you have excess bodyfat (15% plus)
The thing is it is has been going on for over 20 years! It's really not overtraining. Lately I have only been lifting once per week because of it, since it interferes with also doing BJJ. (Btw, I was asking if this was normal, not the high E, sorry I wasn't clear)
I've never measured cortisol so I'll look into it.
I was hoping there was some peptide that could help with that.
Also, any thoughts on what an ideal T/E ratio is?
I'm suffering from the same issue. Lately I've been eating a loaded baked potato every night on top of a lot of a lot magnesium before bed. Maybe time for a blood test to check other mineral/nutrient deficiencies or start wearing a whoop.
"Loaded" meaning sour cream/butter?
How often do you lift?
Yes, I was thinking the exact same thing about getting a whoop to measure sleep quality!
Whoop is such a game changer bro. I recommend it to everyone to see how your body is affected by things. Because of whoop ive quit drinking alcohol and smoke weed only twice a week now to get high levels of REM sleep. Only $239 a year.
I lift 4 times a week and hour at a time. Focusing on deadlifts, squats, lunges, and calves because I'm overdeveloped up top.
Sour cream, cheese, double bacon and a little bit of garlic puree. My local whole foods has organic free range versions of all this stuff and has started selling raw sharp cheddar. If you can't go organic I would skip the bacon and go with lean ground beef since we animals store toxins in our fat.
What is your perfect meal timing pre workout?
I’m lifting for 1 hour with a hypertrophy goal on TRT and Var. I’m currently eating chicken and rice 2 hours before. Then eating 1 banana 15/20 mins before.
Hour and a half to 2 hours is what I usually do. Make sure it's fast digesting food so I'm not bloated at the gym. A little preworkout fructose like you're doing is a good idea too to saturate that liver glycogen. I wouldn't change anything if it's working for you
''Wolverine stack" injectable dosis for torn tedon: BPC 157 500mcg daily, how much tb500?
Do you know of any cases of BPC - 157 fixing a fistula? Had a fistula drained (didn’t work), had a fistulotomy (didn’t work). If so would oral or injections be better?
I don't think so
yeah I've got the IRIS app on all computers, twilight on phone, red light in the morning, gym 4-5 times a week, got blue light glasses aswell, tried magnesium and l theanine as well i think up to 1 gram and didn't notice much difference,I bought soem Presleep to try but that got delayed to March unfortunately. Will give mag taurate a go havent tried that one yet ty for the input.
I wouldn't take the l-theanine out just because it didn't work. Important piece of the puzzle. Blackout curtains, low temp, and quiet is very important as well. If still not well rested, check IGF-1 on bloodwork, might be low
What is a reasonably priced thing (lotion, serum, whatever) I can apply to my face before bed which will help make my skin remain healthy? Looking for something simple and effective.
GHK is the only one I've tried that really makes a difference. Mirror Skin on Amazon is GOATed. If its out of your price range, you could look into buying raw GHK and making your own serum
A lot people are producing honey and beef tallow balms that are good. I just started trying out the GHK Cu that biohacker recommended. Another thing would be to take 12 mg astaxanthin to give your skin a glow from within.
Best BPC after Your Protocol and Limitless Life?
Swisschems
How do you keep your gut functioning optimally and do you recommend any tests for food sensitivities, etc to dial in the diet? Feel like my gut is pretty inconsistent
The monthly 48 hr fast, a few cycles of oral bpc, daily sodium butyrate and avoiding trigger foods keeps my gut in tip top shape.
There are food sensitivity tests. But they aren't as accurate as id like. The best test is an elimination diet.
Are there any downsides to taking l-carn orally?
Thanks!
It technically can convert to TMAO if your gut isn't healthy. Higher dosages ran longterm could cause a decrease in thyroid function. I dont think its a problem to run 4-12 week cycles with equal time off