3 days per week Day #1: 3 max effort sets to technical failure. Rest at least 5 mins between sets Day #2: 10 sets of
Sleep: cold, dark, B1/Vitamin D,Zn before bed Regular exercise: HIIT, vigorous Fasting Keto / low carb Lower cortisol: long walks, physical activity Triggers: niacin, arginin,
Annual screening 4 killer diseases: cancer heart disease diabates neurogeneric diseases Lifestyle choices: don’t die stupid, eg. smoking, motorcycling, extreme sports Diet: fasting, cut sugar
High volume 10 sets / 2 min rest 50% of your max 3x/week Perf: *** Muscle: **** High frequency 5 sets / 3-5 min rest
Worst sugar substitutes: Aspartame Sacharin Sucralose K-acesulfate Sugar Agave HFCS Coconut sugar Honey Maple syrup Date sugar Kinda ok (sugar alcohols), though they are FODMAP
Calorie deficit High protein intake Active lifestyle Resistance training Good sleep Managing stress