When I tell "Normies" that I’m 58, eat 4,000 calories a day, don´t engage in endurance training, avoid starches entirely, and get all my carbs from sugar, they think I’m crazy. Well, I beg to differ. Make yourself too hard to kill. Make yourself unbreakable. Give your cells the energetic abundance they need to thrive. You are neither healthy, nor strong, nor fit to survive if you live like a lab rat—fragile, weak, and breaking an ankle just trying to dance.

Aging isn’t about calorie restriction or meal timing—it’s about efficient energy production and reducing oxidative stress. I prefer frequent, nutrient-dense meals to stabilize blood sugar rather than relying solely on intermittent fasting. Tropical fruits, melons, and honey provide steady glucose for mitochondrial function. I focus on foods like coconut oil, butter, red meat, and shellfish. These offer saturated fats and high-quality proteins that support cellular repair and protect against inflammation. Proper calcium-to-phosphorus ratios from these foods are also key for bone health and metabolism as we age. Orange juice plays a role too—not just for vitamin C but for bioavailable nutrients that enhance liver function and detoxification pathways. Coffee with milk or sugar is another staple in my routine; its polyphenols stimulate mitochondrial activity for sustained energy and vitality. While intermittent fasting works for some, it’s not the only path to metabolic health. A diet centered around whole, nutrient-dense foods, balanced macronutrients, and regular meal timing supports long-term resilience. Aging gracefully means nourishing your body consistently and effectively—not deprivation.

Reducing BPA exposure is essential for metabolic health. I avoid plastics marked with recycling codes 3 or 7, opting for glass or stainless steel instead. Canned foods are out—fresh or frozen options are better for nutrients and reducing chemical exposure. For beverages, I choose milk or orange juice in cartons or glass bottles rather than plastic. Thermal paper receipts are another source of BPA. Declining them or washing hands afterward makes a difference. Supporting liver function is crucial, so I include cooked carrots and occasional shellfish in my diet for their detox-supporting nutrients like zinc. While eliminating BPA entirely isn’t feasible, prioritizing natural materials and whole foods creates a healthier environment. Consistent, informed choices reduce unnecessary stressors on the body and promote metabolic efficiency. This is not medical advice. I’m not a doctor.

Losing weight is often the easy part. Keeping it off? That's where things get tricky. When you lose weight through restriction or over-exercising, your metabolism can take a hit. The body perceives the calorie deficit as stress and slows down energy expenditure. Thyroid function plays a critical role here. To maintain weight loss, it’s not just about calories in versus calories out. It’s about creating an environment that supports stable energy production and efficient fat utilization. Here’s what I do: I focus on stable blood sugar by eating frequent meals rich in easily digestible carbs—tropical fruits, melons, honey. This keeps insulin in check and energy consistent throughout the day. Adequate protein intake, around 120-160 grams depending on lean body mass, is non-negotiable for preserving muscle. And I make sure 20-30% of my protein comes from collagen sources like bone broth or gelatin. For fats, coconut oil and butter are staples in my diet. They provide clean energy without the oxidative damage of PUFAs. Seed oils and processed foods are strictly avoided—they disrupt cellular function and metabolic health. Supporting thyroid function is foundational, so I include lactose-free milk, shellfish, and small amounts of liver in my meals. Orange juice, preferably from organic oranges, also supports thyroid activity thanks to its vitamin C. Stress reduction is key. Practices like Buteyko breathing, short sprints, or low-intensity aerobic exercise help manage stress while promoting metabolic efficiency. Movement should feel sustainable and enjoyable, not punishing. Prioritizing sleep and aligning eating patterns with circadian rhythms is also crucial. Eating breakfast earlier and having lighter meals later supports better metabolic regulation. Ultimately, maintaining weight loss isn’t about willpower—it’s about nurturing your body’s ability to function optimally. By focusing on these principles, weight management becomes less about restriction and more about nourishing your body in a way that works *with* your biology.

Intermittent fasting has become popular for its supposed metabolic benefits, but let’s examine whether it truly supports long-term health. Aging hinges on mitochondrial efficiency, and these powerhouses function best with steady glucose metabolism. High-quality carbohydrates—such as tropical fruits, melons, honey, and dried fruits—provide the glucose needed for stable ATP production without excessive reliance on fatty acid oxidation, which can generate harmful byproducts. While intermittent fasting might temporarily enhance insulin sensitivity, it often increases cortisol secretion and stresses the thyroid system. Prolonged fasting activates catabolic processes that could lead to muscle breakdown, a slower metabolic rate, and heightened inflammation over time. Instead, I prefer maintaining a consistent intake of easily digestible proteins like red meat, shellfish, and small amounts of collagen, paired with ample carbohydrates. This approach ensures continuous cellular fuel without unnecessary stress. Reducing inflammation isn’t just about meal timing—it’s also about avoiding oxidized fats. Polyunsaturated fats (PUFAs), common in seed oils and some fish oils, are prone to oxidation and drive inflammatory pathways. Saturated fats, such as coconut oil and butter, offer a more stable lipid environment, supporting mitochondrial health and minimizing oxidative stress. In conclusion, a consistently nourishing diet rich in glucose, quality proteins, and protective saturated fats provides a stronger foundation for metabolic health and longevity than intermittent fasting. Stable energy production, minimized oxidative damage, and balanced hormones form the key to aging well. This is not medical advice. I’m not a doctor.

Magnesium is critical for activating vitamin D and regulating calcium. But not all sources are equal. Seeds like pumpkin, flax, and chia, along with nuts such as almonds and cashews, come loaded with phytic acid and PUFAs, which harm metabolism and block mineral absorption. I prefer more bioavailable options. Epsom salt baths or transdermal magnesium can boost levels without digestive stress. Well-cooked vegetables and small amounts of dairy also contribute effectively. Vitamin D needs magnesium for activation, and both are key to calcium balance. Focus on the calcium-to-phosphorus ratio—aim for 1:2, ideally closer to 1:1—for optimal bone health and to avoid calcification issues. Sunlight is unmatched for maintaining vitamin D levels. If you supplement, pair it with K2 to ensure proper calcium metabolism. Choose whole foods, minimize PUFAs and antinutrients, and keep mineral ratios balanced. This approach supports overall health in a meaningful way. This is not medical advice. I’m not a doctor.

Himalayan pink salt is often marketed for its 84 trace minerals, but here’s the reality: these minerals exist in such tiny amounts that they’re unlikely to benefit your health in any meaningful way. Your body needs specific minerals in balanced quantities—not just a sprinkle of novelty. Iodized table salt, on the other hand, provides iodine, which is crucial for thyroid function and metabolism. Unless you’re consuming enough iodine through seafood or seaweed, switching to pink salt could leave you deficient. The body prioritizes bioavailability over exotic ingredients. From a metabolic standpoint, the focus shouldn’t be on the type of salt but on total sodium intake. Too much sodium, regardless of its source, can strain your kidneys and disrupt fluid balance. If you’re looking to boost mineral intake, prioritize whole foods like shellfish, red meat, and well-cooked vegetables. In short, neither salt is inherently superior. Both have their place when used in moderation. Balanced nutrition trumps trendy claims every time. This is not medical advice. I’m not a doctor.

Almond milk is often praised as a healthy dairy alternative, but let’s examine it from a metabolic perspective. Almonds are high in polyunsaturated fats (PUFAs), particularly omega-6 fatty acids, which oxidize easily and create inflammatory byproducts. This disrupts cellular function and mitochondrial energy production. While almond milk might seem lighter in calories compared to regular milk, the PUFA content can still pose challenges over time. The nutrients often highlighted—vitamin E, vitamin D, and magnesium—are indeed important. However, better sources exist within a pro-metabolic framework. For vitamin E, red meat and shellfish provide small amounts alongside other essential nutrients without the oxidative burden of PUFAs. Vitamin D is best obtained through sunlight or careful supplementation rather than fortified products. Magnesium can be sourced effectively through Epsom salts or supplements, avoiding the antinutrients in nuts like phytic acid, which interfere with mineral absorption. For muscle function, blood sugar control, vascular health, and more, grass-fed dairy stands out. Whole milk provides calcium and lactose—a natural source of glucose that supports stable energy levels and thyroid function. Its saturated fat content also aids hormone balance and reduces reliance on harmful PUFAs. In conclusion, while almond milk has its appeal, grass-fed dairy offers superior metabolic support. Focus on whole, minimally processed foods for long-term health. This is not medical advice. I’m not a doctor.

Creatine is a valuable compound for energy metabolism, supporting rapid ATP replenishment during intense activity. This makes it ideal for surfing and weightlifting, where quick energy turnover is crucial. Improved recovery and reduced soreness likely stem from creatine’s role in buffering ATP production, minimizing reliance on anaerobic glycolysis and lactic acid buildup. Efficient energy systems are key to sustaining vitality as we age. Creatine indirectly supports mitochondrial function by maintaining phosphocreatine stores, which meet high-energy demands. Its neuroprotective properties may enhance cognitive clarity and resilience. While supplementation is effective, whole foods like red meat offer synergistic nutrients such as amino acids, B vitamins, and iron, amplifying benefits when combined with creatine. Hydration is important with creatine use, but instead of plain water, opt for orange juice or milk—both align well with a pro-metabolic approach and provide electrolytes and extra nutrients. Feeling younger ties into the broader goal of graceful aging through robust energy metabolism. Supporting thyroid function, managing stress, and prioritizing nutrient-dense foods complement creatine’s effects. I prefer balancing supplementation with a strong nutritional foundation for optimal long-term results. This is not medical advice. I’m not a doctor.

Honey and cinnamon are excellent additions to any diet, but let’s clarify their role in health. They aren’t standalone solutions for cancer, arthritis, or heart disease. From my perspective, these foods support overall metabolic function rather than acting as miracle cures. Raw honey provides natural sugars that aid energy production and stabilize blood sugar within a balanced diet. It also contains vitamins, minerals, and antioxidants. Cinnamon offers mild anti-inflammatory and antioxidant effects, potentially improving insulin sensitivity for some people. For serious conditions, focus on broader metabolic health. A pro-metabolic diet includes adequate carbohydrates from fruits, dried fruits, and honey, high-quality proteins like red meat and shellfish, and healthy fats such as coconut oil and butter. This supports mitochondrial function, reduces oxidative stress, and promotes vitality. Arthritis involves chronic inflammation, best addressed by avoiding PUFAs in industrial seed oils and emphasizing nutrient-dense foods that boost thyroid and adrenal function. Heart disease ties into metabolic dysfunction, requiring optimized glucose metabolism, proper calcium-phosphorus balance, and key nutrients like vitamin K2. In summary, enjoy honey and cinnamon as part of a comprehensive strategy. Prioritize whole foods, balanced nutrition, and lifestyle factors for true healing. I’m not a doctor. This is not medical advice.

Maintaining a 50-pound weight loss for 2.5 years is no small feat. It’s about more than discipline—it’s about nurturing metabolic health through smart choices. Here’s what works for me: I focus on high-quality carbs like tropical fruits, melons, and honey to stabilize blood sugar without excessive insulin spikes. These foods fuel mitochondria efficiently, supporting sustained energy expenditure. For protein, I aim for 120-160 grams daily, emphasizing red meat, shellfish, and small portions of liver. About 20-30% of my protein comes from collagen, which supports connective tissues and joint health. When it comes to fats, I stick to coconut oil and butter. Their saturated fat content is stable and less prone to oxidation compared to PUFAs or industrial seed oils, which can cause inflammation. Hydration isn’t just water for me—I prefer orange juice and milk, which deliver vitamins, minerals, and electrolytes essential for metabolic efficiency. Coffee with milk or sugar adds further benefits thanks to its polyphenols and mineral content. Exercise-wise, I avoid prolonged endurance training, which can elevate cortisol and suppress thyroid activity. Instead, I opt for short bursts of intensity, skill drills, or low-intensity aerobic work. These activities promote recovery and resilience while maintaining metabolic flexibility. Stress reduction plays a key role too. Practices like increasing CO2 tolerance through breathing techniques (e.g., Buteyko method) enhance oxygen delivery and reduce reliance on anaerobic pathways. This improves fat utilization and keeps energy levels steady throughout the day. Programs like Default Kings provide structure, but integrating principles that align with metabolic health ensures longevity and enjoyment. Congratulations on your success—you’ve proven that treating your body as a temple pays off. Keep thriving!

Stabilizing energy production is the foundation of sustainable fat loss. I focus on foods that enhance thyroid function and reduce stress hormones. Tropical fruits, melons, dried fruits, and honey provide stable blood sugar without excessive insulin spikes. These natural carbs outperform starches in maintaining metabolic efficiency. For protein, I aim for 120 to 160 grams daily, with 20% to 30% from collagen-rich sources like bone broth or gelatin. Grass-fed red meat offers a balanced fatty acid profile and essential nutrients. Small portions of liver or shellfish act as nature’s multivitamin, boosting micronutrient intake significantly. Fat consumption complements carbohydrates and protein, using healthy options such as coconut oil and butter. Avoid industrially processed fats, particularly those high in PUFAs, which oxidize easily and cause inflammation. Exercise plays a critical role. Short bursts of intense activity, like sprints, paired with basic strength training and low-intensity aerobic work, support metabolic health better than prolonged endurance routines. Chronic cardio can elevate cortisol levels and disrupt thyroid function, hindering long-term progress. Hydration involves more than water. Mineral-rich fluids like orange juice or lactose-free milk hydrate effectively while delivering essential nutrients. Coffee, consumed with meals or milk, contains valuable minerals and polyphenols that support metabolism. Weight loss isn’t about cutting calories—it’s about optimizing your body’s energy production. A combination of pro-metabolic foods and exercises sets you up for lasting success rather than temporary fixes.

Eating less frequently isn't the key to slowing aging—it's about what you eat and how well your body metabolizes it. Trans fats and PUFAs, common in processed foods, disrupt cellular function, impair energy production, and accelerate aging. Instead, prioritize nutrient-dense, pro-metabolic foods. Tropical fruits like mangoes and papayas provide natural sugars that fuel energy without insulin spikes. Red meat supports thyroid health and collagen synthesis, while shellfish deliver zinc and copper for tissue repair. Milk offers lactose, protein, and minerals to nourish the entire body. Cooked vegetables such as carrots, bamboo shoots, and mushrooms cleanse the gut and support a balanced microbiome. Avoid raw vegetables unless specifically recommended, as many contain anti-nutrients that hinder nutrient absorption. Skin health depends on blood flow and metabolic efficiency. Focus on incorporating whole, nutrient-dense foods that enhance circulation and optimize metabolism. This approach not only combats premature aging but also promotes overall vitality. It's about actively building a lifestyle centered around good nutrition—not just avoiding bad elements. This is not medical advice. I’m not a doctor.

Nutrition is the foundation of metabolic health. Focus on easily digestible carbs like tropical fruits, honey, and well-cooked starches to maintain stable energy and support liver function. This aids thyroid health and reduces reliance on stress hormones. Avoid diets high in PUFAs, which cause oxidative stress and mitochondrial issues. Opt for saturated fats like coconut oil and butter, along with protein from red meat and shellfish. Even organic foods can be misleading if they contain PUFAs or anti-nutrients such as phytic acid. Cooking vegetables thoroughly helps improve mineral absorption by breaking down these compounds. A nutrient-dense diet fosters metabolic resilience, allowing the body to resist infections and recover from stress without constant medical intervention. However, individual needs vary, and some may still require medical care. Retail giants like Walmart and Amazon offer convenient access to healthier options, but vigilance about ingredient quality remains crucial. Prioritize whole, minimally processed foods that align with your metabolic requirements. I’m not a doctor. This is not medical advice.

Increasing dosages requires careful consideration of metabolic efficiency. Overloading the liver or introducing PUFAs can strain your system, even if you initially feel benefits. That said, individual tolerance varies—positive effects at 15 grams might work for you, but watch for fatigue, digestive issues, or mood changes. Carbohydrates and sugars aren’t inherently harmful when part of a nutrient-dense diet. Tropical fruits, honey, or orange juice support stable blood sugar and thyroid function. If your supplement includes collagen peptides, that’s a bonus—they’re gentle on digestion. Just ensure the source is clean, preferably grass-fed or organic. Frequent small meals with easily digestible nutrients often outperform large doses. This approach maintains steady energy and supports mitochondrial health. Trust your body’s feedback—it’s usually reliable. This is not medical advice. I’m not a doctor.

Physical activity is essential for the health of your nervous and muscular systems. The key lies in aligning exercise with metabolic energy production and cellular function. Moderate aerobic activity, like walking or light cycling, enhances blood flow without excessive oxidative stress. Excessive endurance training, however, can elevate cortisol and harm nerve function over time. Strength training builds muscle mass and improves insulin sensitivity, stabilizing energy metabolism. Adding skill drills—balance or coordination exercises—stimulates the nervous system without undue stress. Flexibility exercises, such as gentle stretching or yoga, reduce muscle tension and support nerve health by preventing compression or irritation. Avoid overly intense routines, which may disrupt thyroid function and raise cortisol. For fuel, I prefer glucose-rich foods like tropical fruits, melons, and honey. These provide clean energy without relying on glycogen or fat oxidation, minimizing harmful metabolites. Adequate protein, around 120-160 grams based on lean body mass, ensures tissue repair. Collagen, about 20-30% of total protein, supports connective tissues. Calcium and magnesium are critical for nerve conduction and muscle contraction. Grass-fed milk offers bioavailable calcium, while magnesium can be supported through Epsom salt baths or supplements if dietary intake is insufficient. This combination of balanced exercise and nutrient-dense eating creates a powerful synergy for nervous and muscular health. This is not medical advice. I’m not a doctor.

The "honeymoon" phase in type 1 diabetes patients following carnivore or keto diets is an interesting phenomenon, but it demands a closer metabolic look. While these diets may stabilize blood sugar temporarily, they carry significant trade-offs for long-term health. This "honeymoon" refers to the period after diagnosis when the pancreas still produces some insulin. Extending it via high-fat diets might seem beneficial, yet the reliance on ketones and fat metabolism comes at a cost. From my perspective, high-fat diets—especially those rich in PUFAs—impair mitochondrial function and energy production. Chronic ketone use can increase oxidative stress, reduce thyroid function, and disrupt overall metabolism. This is particularly risky for type 1 diabetics, whose systems are already compromised. Excluding carbohydrates means missing out on key nutrients from fruits, milk, and other carb-rich foods. Tropical fruits, melons, dried fruit, honey, and lactose provide easily digestible sugars that support stable energy levels and thyroid function without excessive insulin spikes. By omitting these, one risks nutrient deficiencies and further metabolic imbalance. High-protein intake, common in these diets, can also raise blood sugar through gluconeogenesis. Additionally, arachidonic acid in certain meats like pork and poultry may worsen inflammation, another threat to metabolic health. While low-carb diets offer short-term benefits, I caution against seeing them as sustainable solutions. For managing type 1 diabetes, a balanced approach with nutrient-dense, whole-food sources of carbs, proteins, and fats supports long-term metabolic resilience better. Managing type 1 diabetes requires individualized strategies. Low-carb approaches may work for some, but they shouldn’t overshadow the importance of overall metabolic health. Continued research into dietary effects on insulin sensitivity and metabolic function in type 1 diabetes is crucial. I am not a doctor. This is not medical advice.

Chronic stress floods your body with cortisol and adrenaline, disrupting mitochondrial energy production and diverting resources from essential functions. Under this strain, the brain craves quick fixes—sugar, drugs, or stimulants—to boost mood and energy, creating cycles of dependency. Excessive serotonin, contrary to popular belief, fuels inflammation and harms thyroid function, further exacerbating the issue. The shift toward fat metabolism during stress is problematic. Polyunsaturated fats (PUFAs) accumulate, causing cellular damage and impairing brain health. To stabilize metabolism, I focus on natural sugar sources like tropical fruits, honey, and orange juice. These keep blood sugar steady, reducing reliance on stress hormones. Protein, especially collagen-rich foods, supports detoxification and tissue integrity. Balancing calcium and phosphorus through nutrient-dense options like milk and shellfish also plays a critical role. Practices that enhance CO2 tolerance, such as the Buteyko method, calm the nervous system and mitigate fight-or-flight tendencies. Even coffee, with its polyphenols, contributes to metabolic stability beyond just caffeine. Supporting your body’s natural ability to thrive—not merely reacting to stress—is key. This approach addresses the root metabolic imbalances driving addiction and poor brain function. This is not medical advice. I’m not a doctor.

Nurturing children's health through proper nutrition is one of the most impactful gifts we can offer. It’s about focusing on foods that support rapid growth, brain development, and metabolic function without overcomplicating things. I recommend tropical fruits like bananas, mangoes, and papayas for quick energy and essential nutrients. Dried fruits such as dates or raisins make excellent snacks—they’re naturally sweet and packed with vitamins. Honey can be used sparingly in recipes or drinks. Sugars from whole foods fuel active young bodies when paired with nutrient-dense proteins and fats. Protein is crucial during childhood, and red meat stands out as an ideal choice due to its high-quality protein, essential fatty acids, iron, and zinc. Chicken breast is another option, though red meat generally has a better fatty acid profile. Small portions of liver once or twice a week act as nature’s multivitamin, providing concentrated amounts of vitamins A, B12, and folate. Shellfish like shrimp or scallops are also fantastic—they’re rich in iodine, selenium, and other trace elements vital for thyroid health and cognitive function. For fats, coconut oil and butter should be staples in any child’s diet. These saturated fats are stable, easy to digest, and promote healthy cell membranes and hormone production. Avoid industrial seed oils (like soybean or canola oil) since polyunsaturated fats oxidize easily and disrupt cellular metabolism. Calcium and phosphorus balance is key for growing bones. Grass-fed milk offers both calcium and lactose, which enhances mineral absorption. If lactose intolerance is an issue, lactose-free milk works well. Organic orange juice provides vitamin C and bioflavonoids that support immune health and collagen synthesis. Cooked vegetables, especially carrots, mushrooms, and bamboo sprouts, contribute valuable antioxidants and fiber. Always ensure veggies are thoroughly cooked to break down anti-nutrients like phytic acid, making their nutrients more bioavailable. Hydration isn’t just about water—it’s about electrolytes and micronutrients too. Orange juice diluted with water or milk makes a superior hydrator compared to plain water alone. Coffee, surprisingly, can benefit older children and teens in moderation, provided it’s consumed with meals or milk rather than black. Refined sugar isn’t inherently harmful when the rest of the diet meets nutritional needs. The context matters! Focus on creating balanced meals that emphasize real, whole foods while avoiding processed junk filled with trans fats, PUFAs, and artificial additives. By instilling these habits early, you equip your children with the tools they need for lifelong vitality and resilience. It’s not about restriction—it’s about empowering them with knowledge and delicious, nourishing options.

Steak and eggs have been unfairly demonized for far too long. These foods are metabolic powerhouses when used wisely. Steak provides high-quality protein, essential amino acids, iron, zinc, and B vitamins—all critical for robust metabolism and thyroid health. Eggs supply choline, selenium, and other vital micronutrients. For type 2 diabetes, the key is context. Pairing steak and eggs with carbohydrates from fruits or honey—not excessive starches—can stabilize blood sugar levels without insulin spikes. This approach aligns with clinical observations showing improved glycemic control over time. It’s important to avoid relying solely on fats. Combining steak with tropical or dried fruits enhances the pro-metabolic effects. Occasional liver or shellfish can boost nutrient density even further. The real enemies of metabolic health are industrial seed oils, trans fats, and processed foods loaded with PUFAs. I’m not a doctor. This is not medical advice. But it’s clear we’ve been misled by outdated recommendations to reduce saturated fats and cholesterol. Steak and eggs belong in a balanced, nutrient-dense diet. Let’s spread the truth—it’s about time people hear it.

Exercise is a powerful tool for metabolic health, often matching or exceeding the benefits of pharmaceuticals. From my perspective, this aligns with prioritizing natural, pro-metabolic practices over reliance on medications. Quality matters more than intensity—short bursts of high-effort activity, like sprints, or low-intensity options such as walking or leisurely cycling are sustainable and beneficial long-term. Chronic endurance training, however, can elevate stress hormones, potentially harming thyroid function if overdone. Physical activity improves insulin sensitivity, boosts mitochondrial efficiency, and enhances cellular energy production. This reduces dependence on artificial interventions. Pairing balanced meals—rich in easily digestible carbs like tropical fruits, honey, or dried fruits, along with moderate protein and healthy fats (coconut oil, butter)—with exercise creates an environment where the body thrives without needing external help. Exercise also stimulates growth factors and improves circulation, supporting tissue repair and cellular regeneration. But balance is key: overtraining without proper rest disrupts hormonal harmony, possibly leading to issues like impaired thyroid function. Thoughtful exercise paired with nutrient-dense food ensures optimal results without resorting to pharmaceutical solutions. This is not medical advice. I’m not a doctor. If you're curious about these principles, dive deeper into metabolic health—it’s worth exploring!