Seemingly unrelated signs of kidney issues

- lower back pain (specifically right side)
- puffy eyes
- tinnitus
- brain fog/low willpower

Weak kidneys = poor circulation, electrolyte imbalance & waste build up. Worth looking into Plenty of other symptoms, but these are the sneaky ones.

Most people fixate on gut & liver, but all your drainage & excretion organs work in one big immune matrix. If any one is compromised, the others have to compensate.

Waste backs up, causes issues all throughout the body, and gets excreted in secondary pathways (eg skin breakouts and bad odor).

Most people have one organ thats a bottleneck, but you really need to focus on the FULL drainage axis if you want to optimize waste excretion (Liver->Lymph->Kidneys->Gut->Back to liver)

The more you know

If you can tolerate it, dairy is an anabolic cheat code.

Dairy exists to turn tiny little calfs into thousand pound bulls. Societies that subsisted on dairy non-coincidentally have notoriously strong people.

- It contains and increases the release of IGF-1, a potent anabolic hormone
- Loaded with leucine, the key amino acid for muscle growth
- Triggers insulin release, improving nutrient uptake & muscle protein synthesis
- Key anabolic minerals like calcium, phosphorous & magnesium

I've been getting 50+% of my daily calories from milk and broke my weight & strength plateaus in a matter of weeks. I've been avoiding dairy for the last decade because it gave me acne, even half & half in my coffee.

But L-Glutamine has completely solved that problem so I'm making up for lost time

Cow, goat, sheep, I'm drinking it all. Prioritizing fermented (kefir), raw (cheese), and colostrum

Milkmaxxing protocol

"Eating sugar for breakfast is the WORST thing you can do for your metabolism"

Meanwhile, I ate nothing but fruit until noon every day for 3 months and my fasting insulin & glucose were PRISTINE.

My midsection fat disappeared. I had unlimited energy & in an incredible mood for 3 months straight.

Low carb + intermittent fasting made me dull & fat. If you're not getting the results you want, consider trying fruit till noon
Read full protocol I used to lean out here:
noahryan.co/p/shredmaxxing…

Red light on stomach = Better digestion
Red light on scalp = Better hair growth
Red light on face = Better skin
Red light on neck = Better thyroid function
Red light on testes = Better fertility (& libido)
Red light on muscles = Better recovery

Photobiomodulation lives up to the hype

Full spectrum sunlight is best (sunrise, midday, sunset)

But full body sun exposure isn't always an option. Red light therapy has unique benefits and is easy to use/low risk

(i'm sitting in front of one while writing this)

Strictly personal experience but my life is significantly better when alcohol is involved

- Better shape
- Better routine/lifestyle
- Better social life
- Better mental health

I've split-tested this over & over again. Spent most of 2022 not drinking at all.

My life is simply better when alcohol is involved I'm not promoting alcohol, Most people would do better without it

But for me, as somebody who has his health dialed & zero dependency issues, alcohol makes my life better

I wake up earlier after drinking. Go to the gym first thing in the morning, get my work done, am proactive with social events

I'm well aware of the damage that alcohol causes. Have literally spent hours researching it.

I can mitigate nearly all of the negative side effects of alcohol & reduce metabolic damage.

It's a drug, and like all drugs it needs to be used with intention, caution, and reverence

What I'd take if I wanted to get shredded (without destroying my metabolism or quality of life):

1. 500mg of Berberine before meals (nature's ozempic)
- Insulin sensitivity
- AMPK activation
- Adipogenesis inhibition

2. Swap coffee for Yerba Mate
- Appetite suppressant
- Thermogenic
- GLP-1 enhancement (like ozempic)

3. 3g of L-carnitine L-tartrate pre-workout (with simple carbohydrates)
- Fat mobilization + oxidation
- Better physical performance
- Androgen receptor sensitivity

4. 5-7g of Creatine daily
- More lean muscle mass (less energy leftover for fat storage, greater BMR)
- Better exercise performance (even in energy deficit)
- Better recovery

5. 1-2g Taurine before meal/workout
- Glucose utilization + insulin sensitivity
- Lipid metabolism
- Better exercise performance

Minor caloric deficit. 10-15 minute walks after every meal. Maintain workout intensity. Get more sun than usual. Drink more liquids than usual (preferably with electrolytes/minerals)

I'd eat primarily carbs & protein, keeping dietary fat consumption to 1 of my 3 meals a day (insulin signals for fat storage)

Less fat, more carbs on workout days. More fat, less carbs on rest days (still need fat for hormonal building blocks & fat-soluble vitamins)

The objective here is to lose body FAT, not overall mass. The more muscle you have, the easier it will be to lose fat without starving yourself (muscle is metabolically taxing)

I wouldn't stay in a caloric deficit for long. The longer you run below baseline, the more likely your metabolism slow down.

You can do all this, or you can just live move to the beach & spend all day outside.

Even better you can do both Hard-nosing your way through a caloric deficit is a great way to rebound & crash diet

Any changes in body composition/diet should be fluid. Maybe a little resistance at first but relatively sustainable

I rarely use willpower. Work smarter not harder. its better for you

I have a very abnormal approach to fitness.

- I don't count reps
- I don't count calories
- I don't have a consistent gym schedule

I intentionally flow between training styles every month

Maybe you should try this approach (more explained below) I'd like to clarify that theres a difference between 'optimal' and 'ideal'

Optimal = objectively best
Ideal = best for you

Your goals, your constraints, your objectives

The only goal w fitness should be to make it enjoyable & sustainable

My experience with BPC-157 (the wolverine peptide)

How I'm using this peptide to:
- Support my gut lining
- Promote Muscle recovery
- Support neuroransmitter balance

(for research purposes only, of course) I've been taking oral BPC 157 for the last 2 months.

It's a peptide derived from a natural protein found in our gastric juice: Body Protecting Compound

BPC 157 has been around since the 90's, used & researched extensively in Eastern Europe. Its finally getting mainstream merit

5 month back progress (April-October)

Training less, living more. High intensity, low volume

Here’s what I did differently:

MIKE MENTZER x RAY PEAT

That's the core of this transformation

For reference, I'm the same weight in both of these photos (180lbs). Maybe even heavier now

As you can see, I'm leaner & bigger.

The conclusive guide to Nicotine

Used correctly, this plant compound can give you better memory, focus, and attenuate learning

Used improperly, It can cause ED & Hair loss

What it is, how to use it, and how its different than tobacco: Before diving into the pharmacology of nicotine we first need to make distinctions

Nicotine ≠ Tobacco

Nicotine is a psychoactive alkaloid found in most nightshades. Tomatoes, eggplants, potatoes, bell peppers etc.

Although it's most abundant in tobacco (also a nightshade)

How to change the structure of your face

Your facial structure isn't all genetics. It can be transformed even after you're fully done 'developing'

6 steps to improve your jawline & facial structure

I ran into a friend from college the other week. She said I look like a different person, as if I got a jaw transplant

I didn't really consider it at the time, but looking back at old photos, she's right.

New nighttime potion I'm toying with:

- Dandelion Root (overnight detox function)
- Taurine (GABA + Clock gene expression)
- L-Theanine (Alpha brainwaves)
- Glycine (thermoregulation + sleep onset)
- Apigenin (GABA)
- Selenium (glutathione peroxidase)

(cont.) I'd like to clarify that I don't need this to fall asleep. I typically just go to sleep & that's that

BUT this stack has helped me
- sleep better
- maintain a healthy circadian rhythm
- wake up feeling sharp

This is my go-to ground beef concoction.
- Supercharged with nutrients
- Delicious
- Easy to make

The more satiating your food, the more likely you'll stick to it

(ingredients below) Healthy food is supposed to taste good. Our body put a lot of evolutionary xp points into fine tuning our taste buds.

You've been psyopped to believe that healthy food has to taste bitter, stale & dry

Pro Tip: Don't use store-bought deodorant

Its toxic, harmful, and inhibits one of your most important detox pathways

Here's what to use instead: First off, there’s a difference between smelling like sh*t and having natural body odor

Sweat doesn't smell. The bacterial decomposition of sweat is what makes you smell

Your odor is also determined by your:
1. Diet
2. Digestion

Rhodiola Rosea = Elite afternoon energy & mood enhancer

aka Golden Root, this adaptogen is great for:
- Boosting mood
- Modulating stress hormones
- Improving energy production

How & Why this root works so well: 1. Adaptogenic Properties:

Rhodiola modulates the HPA axis & sympathetic nervous system

HPA axis = hypothalamus, pituitary gland, and adrenal glands

aka our body's stress response headquarters.

Carbs are not the enemy

Glucose is essential for our most important biological functions. Pancreas, lungs, brain. All would shut down without it.

If carbs make you:
• fat
• depressed
• fatigued

Your metabolism is dysfunctional.

What you can do about it: In layman’s terms, your Metabolism is what enables you to get energy from the food you eat.

It encompasses everything from Nutrient breakdown to hormone regulation to Detox & waste elimination

Disrupt your metabolism and you disrupt your body’s ability to function

Hate to break it to you guys, but THC is not good for your brain

BUT, there are ways to reduce damage & still toke the devil's lettuce

If you're going to smoke weed, do it in a non-neurodegenerative manner

How to avoid THC's risk profile: I have a few issues with cannabis:

1. Modern strains have way too much THC. The weed they were smoking at Woodstock is abysmal in comparison to what you find at dispos. It's like comparing beer to absinthe

Over 200,000 people die each year from pesticide poisoning

Exposure has been linked to:
- Cancer
- Neurological disorders
- Reproductive problems

The origin story of modern pesticides (and what to do about it) Pesticides have been used for eternity. Ancient civilizations even used compounds like arsenic & sulfur to control pests.

But the modern era of synthetic pesticides truly started in 1940 with the introduction of DDT: a powerful insecticide used to combat insect-borne diseases

Ever wonder why celebrities are perfectly tan, year-round?

It's not spray-on.

They're using something called Melanotan (aka tan in a bottle)

How this peptide works: Melanotan works by binding to a receptor in your skin called the melanocortin-1 receptor.

This receptor is responsible for making melanin, the pigment that gives your skin color. When Melanotan binds, it tells your skin cells to make more melanin

More melanin = more pigment

Almonds are a scam

They're loaded with anti-nutrients, enzyme inhibitors & deleterious pesticides (like glyphosate)

Why you should ditch the almond milk: On paper, almonds are relatively nutritious:
- Vitamin E
- Magnesium
- Calcium
- Vitamin B2

BUT these beneficial compounds are abysmal in comparison to the anti-nutrient profile of almonds (not to mention pesticides)

Coconut milk is the only suitable non-dairy 'milk'

What to look for when buying coconut milk & how to make your own (including chocolate coconut milk): I get my coconut milk from a local farmers market.

Best beverage you will ever have

They blend together the entirety of the coconut:
- coconut water
- coconut cream
- coconut oil

Created the same day you buy it from fresh coconuts.