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This is an incredible story. A man stayed behind in Pacific Palisades, and using only a garden hose, was able to save his house.

To give you an idea of how expensive cloud has gotten, I picked up a server off FB marketplace today for $500. 128Gb of RAM and a 1Tb SSD. It will cost about $6/month in electricity to run it. An equivalent server in AWS would cost $950/mo. so I'll have payback in two weeks. I'm going to buy a GPU for $600, and the cost of that in AWS would be about $350/mo. I think if someone created a distributed garage hosting network it would kill it.

I became addicted to running, and lost 26 lbs. All thanks to ChatGPT.

A lot can happen in a year. v1 complete, now on to v2

𝐇𝐨𝐰 𝐈 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐞𝐝 𝐌𝐲𝐬𝐞𝐥𝐟 𝐢𝐧 𝐚 𝐘𝐞𝐚𝐫 𝐚𝐭 𝟒𝟕 𝐚𝐧𝐝 𝐇𝐨𝐰 𝐘𝐨𝐮 𝐂𝐚𝐧 𝐓𝐨𝐨 You’re a year away from becoming a completely different person. Age and starting point don’t matter. I transformed at 47. Here’s how you can too.

I started experimenting with testosterone. A few weeks later I was listening to country, shopping for vintage trucks, and addicted to nicotine. Here’s what happened.

VO2Max - How Walking Can Create an Elite VO2Max Many people think that the only way to raise VO2Max is by doing HIIT. But you can achieve a high VO2Max just with walking. Walking is arguably the superior way to build it 🧵

Why Exercise Doesn’t Replace Walking Many people think that intensity can replace walking. And they are right to a degree. It does on the aerobic side. But there are things it doesn’t replace: lipid clearance, and vascular remodeling. 🧵

Or, you could just do an overnight fast, and then exercise. This has demonstrated the strongest autophagy signal in humans documented to date. PMID: 25957282 (note small but significant study)

𝐖𝐡𝐲 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐩𝐞𝐜𝐨𝐫𝐢𝐧𝐨 𝐦𝐚𝐱𝐱𝐢𝐧𝐠⁣ ⁣ C15:0 is a critical saturated fatty acid for longevity (see included posts for more detail)⁣ ⁣ Pecorino cheese has the highest levels of C15:0.⁣ ⁣ To get the recommended 200mg of C15:0 per day, you just need 14.3g of pecorino per day. I’ve included a picture of exactly what 14.3g looks like (also DMs open for hand modeling opportunities, a lifelong dream).⁣ ⁣ A 14.3g serving has 55 calories, and only 3g of saturated fat.

𝐍𝐚𝐭𝐭𝐨𝐤𝐢𝐧𝐚𝐬𝐞 𝐢𝐬 𝐦𝐨𝐫𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐭𝐡𝐚𝐧 𝐬𝐭𝐚𝐭𝐢𝐧𝐬 𝐚𝐭 𝐫𝐞𝐝𝐮𝐜𝐢𝐧𝐠 𝐜𝐚𝐫𝐨𝐭𝐢𝐝 𝐩𝐥𝐚𝐪𝐮𝐞 𝐬𝐢𝐳𝐞. 36% reduction in 26 weeks compared to an 11.5% reduction with statins.

Humans have almost gone extinct twice. The first time was around 900,000 years ago, when early Homo sapiens dwindled to roughly 1,200 breeding individuals for nearly 100,000 years. The second was 74,000 years ago, when the Toba supervolcano erupted and plunged the planet into a volcanic winter. Entire ecosystems collapsed. Global population: 3,000–10,000 breeding individuals. In between, we endured three ice ages. That’s why our genome is so homogeneous compared to other mammals. We were filtered through a genetic sieve…twice. Small bands of early humans clung to the African coasts through volcanic winters and glacial droughts, inventing art, mastering fire, creating symbolic communication, and heat-treating stone while the rest of the genus went extinct. So people can spin whatever fan-fiction they want about what we “evolved to eat.” But I’ll go out on a limb and say our ancestors ate whatever the hell they could get their hands on. We can oxidize fat or carbohydrate. We can thrive on plants or meat. We can fast for days and flip into ketosis, and continue like nothing happened. Almost no other mammal can do this. That metabolic versatility, forged in catastrophe, is what makes us human. But people love to romanticize ancient diets to justify modern preferences. The truth is, our ancestors had no choice but to cover vast amounts of ground trying to find something, anything to eat. And they would eat what didn’t eat them first. The fuel mix mattered less than making sure all of it got burned. But today, we’re too focused on the input side of the equation. We argue macros, carnivore, vegan. Our ancestors would be laughing at us. They suffered so much so we could eat pretty much anything. We argue incessantly about the output side of the equation? How many reps? HIIT or LISS? How much? Should I sun my taint? Here’s the only question that mattered for 99% of human history: Does your output equal or exceed your input? If it does, you’ll probably do just fine… just like they did. And somewhere, your ancestors would be nodding…this person gets it, “that’s how we made it”

Scientifically proven to double muscle growth, yet almost no one talks about this ED drug that could catapult your gains. 💪👇

And they also underestimate the time… - The protein plateau is 1.6g/kg - 10-15% of protein intake is allocated to muscle - This equates to 15-20g of muscle per day under ideal conditions - 1lbs is 453g - Therefore it would take 453 days under ideal conditions to build 20lbs of muscle - This doesn’t take into consideration genetics, which can make a substantial difference - This doesn’t take into account rest days where MPS is not as active - This doesn’t take into account that muscle building slows down as you reach your genetic potential - Doesn’t factor in newbie gainz, which can be more rapid in the beginning but level off

10 weeks of 30g of collagen and 500mg of vitamin C improved collagen synthesis and cross-linking within the tendon matrix, increasing tensile strength, stiffness, and load bearing capacity. 👇

Interesting to note that Bryan Johnson's liver fat has increased a staggering 76% in the last 87 weeks. While his liver fat is still within range, this large jump is significant, and raises questions about why.

This is an incredible story. A man stayed behind in Pacific Palisades, and using only a garden hose, was able to save his house.

To give you an idea of how expensive cloud has gotten, I picked up a server off FB marketplace today for $500. 128Gb of RAM and a 1Tb SSD. It will cost about $6/month in electricity to run it. An equivalent server in AWS would cost $950/mo. so I'll have payback in two weeks. I'm going to buy a GPU for $600, and the cost of that in AWS would be about $350/mo. I think if someone created a distributed garage hosting network it would kill it.

A lot can happen in a year. v1 complete, now on to v2

𝐇𝐨𝐰 𝐈 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐞𝐝 𝐌𝐲𝐬𝐞𝐥𝐟 𝐢𝐧 𝐚 𝐘𝐞𝐚𝐫 𝐚𝐭 𝟒𝟕 𝐚𝐧𝐝 𝐇𝐨𝐰 𝐘𝐨𝐮 𝐂𝐚𝐧 𝐓𝐨𝐨 You’re a year away from becoming a completely different person. Age and starting point don’t matter. I transformed at 47. Here’s how you can too.

I became addicted to running, and lost 26 lbs. All thanks to ChatGPT.

Humans have almost gone extinct twice. The first time was around 900,000 years ago, when early Homo sapiens dwindled to roughly 1,200 breeding individuals for nearly 100,000 years. The second was 74,000 years ago, when the Toba supervolcano erupted and plunged the planet into a volcanic winter. Entire ecosystems collapsed. Global population: 3,000–10,000 breeding individuals. In between, we endured three ice ages. That’s why our genome is so homogeneous compared to other mammals. We were filtered through a genetic sieve…twice. Small bands of early humans clung to the African coasts through volcanic winters and glacial droughts, inventing art, mastering fire, creating symbolic communication, and heat-treating stone while the rest of the genus went extinct. So people can spin whatever fan-fiction they want about what we “evolved to eat.” But I’ll go out on a limb and say our ancestors ate whatever the hell they could get their hands on. We can oxidize fat or carbohydrate. We can thrive on plants or meat. We can fast for days and flip into ketosis, and continue like nothing happened. Almost no other mammal can do this. That metabolic versatility, forged in catastrophe, is what makes us human. But people love to romanticize ancient diets to justify modern preferences. The truth is, our ancestors had no choice but to cover vast amounts of ground trying to find something, anything to eat. And they would eat what didn’t eat them first. The fuel mix mattered less than making sure all of it got burned. But today, we’re too focused on the input side of the equation. We argue macros, carnivore, vegan. Our ancestors would be laughing at us. They suffered so much so we could eat pretty much anything. We argue incessantly about the output side of the equation? How many reps? HIIT or LISS? How much? Should I sun my taint? Here’s the only question that mattered for 99% of human history: Does your output equal or exceed your input? If it does, you’ll probably do just fine… just like they did. And somewhere, your ancestors would be nodding…this person gets it, “that’s how we made it”

Don’t scapegoat doctors. They don’t deserve it. They sacrificed their entire lives to help people. While others were partying in college, they were memorizing the Krebs Cycle. While others were traveling in their 20’s, they were doing gross anatomy, staying up until 2am to study, and pulling all-nighters in residency. I don’t know a single one who’s gone into it for the money. There are easier ways to make money. The ones I know want to heal people, and they are prevented from doing so at every turn—the MBA administrator with no medical background telling them how they need to treat people, spending 45 minutes on the phone and getting transferred three times to get a denied claim paid. Being paid less every year because of new insurance payout structures. Everyone knows you need to sleep, exercise, and eat better. The doctor didn’t make people fat. Would they love to spend 30 minutes on lifestyle? Yes. But instead, they have 10 minutes to make sure someone’s leg doesn’t get amputated from mismanaged T2D, fix a blood pressure problem, hear a patient lecture the doctor about statin pharma conspiracy theories while their total cholesterol is over 400. It’s remarkable to me that as a group, they are still so composed. And it further emphasizes their desire to heal, because if it were just money, I can’t imagine them not striking. We all live in so much comfort these days knowing that if anything happens, an ambulance and a doctor will be there to bail us out any time of day or night. Criticize the system all you want. But don’t bite the hand that’s holding the scalpel.

One of my favorite moments on this app has been being accused of being a grifter for promoting walking. What am I going to do? Sell affiliate pedometers?

Progress 8/28/23->8/29/24

VO2Max - How Walking Can Create an Elite VO2Max Many people think that the only way to raise VO2Max is by doing HIIT. But you can achieve a high VO2Max just with walking. Walking is arguably the superior way to build it 🧵

My testosterone levels have reached “I now like country music” status Unexpected

Peter Attia doesn’t lift or follow his own advice. It’s no different than someone who’s never run a business giving you advice on yours. How can someone give advice on exercise when it’s clear they don’t do it themselves?

Interesting to note that Bryan Johnson's liver fat has increased a staggering 76% in the last 87 weeks. While his liver fat is still within range, this large jump is significant, and raises questions about why.

Scientifically proven to double muscle growth, yet almost no one talks about this ED drug that could catapult your gains. 💪👇

Getting sufficient fiber is the second most important thing you can do for your health. Number one is sufficient low level movement. Everything else is downstream.

I started experimenting with testosterone. A few weeks later I was listening to country, shopping for vintage trucks, and addicted to nicotine. Here’s what happened.