Trying to use FTN to get from 12-13% BF to sub 10%. I am unsure how much fruit to eat in the morning: I can eat less fruit and hopefully consume less calories that way (I don’t mind being a bit hungry), or eat a ton of fruit to hopefully increase my metabolism since I’m telling my body there is abundance (which is kind of the whole point of FTN) - what is the better way to reduce body fat? Also, better to have a single large fruit bowl for breakfast and then nothing till lunch or snacking on fruit throughout the morning?
Its best to snack throughout the morning. Eating a bunch at once can overflow the system (sugar in your blood).
Use low glycemic fruits if you're worried about too much. Significantly more satiating. Air on the side of less vs more if you're serious about lowering bf to that level. This is essentially a way for you to be in a pseudo-fasted state without catabolism or excessive stress signaling
My main issue is calibrating how much fruit to eat in the morning. I've done a LOT of fasting in the past and coming off of carnivore and IF it's hard to interpret the signals my body is giving. Do I have more fruit if I start to feel just a little hungry? Because it's easy to ignore small hunger pangs after all that fasting. But my main goal is to upregulate mitochondria and metabolism. So how do I know if I'm feeling good because I'm efficiently burning through sugar and nutrients or if I've already switched over to being too fasted and now I'm getting a high off of stress hormones like adrenaline and cortisol? I don't want to just feel good RIGHT NOW but actually be increasing vitality
Starting slow is better than starting fast. So lean into that recalibration. Try and really feel what your body is craving. Some days its 3 cups of fruit juice with sparkling water, other days its just a pear and some melon. Other days its a whole crate of mangos.
Anything is better than nothing. Too little is better than too much.
I can't tell you how much to consume because that will change daily. Ease into it. Leverage the supplements to help with any glucose "overflow"
- Get off social media and into social situations.
- Workout 3x per week.
- Understand yourself (this is probably the most important): who you are, what you want from life, what you like, what you don’t like, your values, your responsibilities, etc. The real Dustin.
Yes. I went FOR the loneliness. My life up until that point had been predicated on the wants and expectation of my environment. Friends, family, school, career. I didn't know what I wanted but I knew I wanted to do it alone.
It wasn't loneliness, it was solidarity. Sometimes it sucked, but suckiness is good if it has meaning. I needed that time alone to think about who i wanted be without my identity being anchored to anything. I needed to wander.
By embracing this period of loneliness, I finally found comfort in who I really was. I enjoyed my own company, which allowed me to finally enjoy the company of others. It gave me the foundation to forge real relationships and a strong sense of self.
For the tangible, I just frequented the same places every day. Same cafe, same gym. I met people there and those connections brought more connections.
Do you have any advice on how to learn & implement new information vs just consume? Your tweet "If you can't explain what you learn in your own words you're just consuming" struck a chord with me. There's a lot of information I have "learned" on health twitter that I wouldn't really be able to articulate past a very surface level explanation. There is so much information available online & yet none of it seems to truly stick
2. Explain the concept in simple, plain language as if teaching it to a 12-year-old or someone with no background in the subject. This forces clarity and reveals gaps in your understanding.
3. Review what you couldn’t explain well. Revisit the material (books, lectures, etc.) to fill in those gaps.
4. Refine your explanation using analogies, simple terms, and concise sentences to make the idea even clearer and easier to recall.
Pre-workout 3 days a week. Same with pine pollen (take only half doses of pine pollen sublingually.
I personally like butea for when I have things I need to "chad ram" my way through. For times I need extra confidence, collectedness, linear thought, drive, and overall chad ramming energy. You feel me?
Hey Noah. What would be a alcohol protocol, for when going out at night and also if you are going to be drinking for the whole day where you have to eat. What’s the best diet and what would be best to drink? :)
I don't recommend/operate with GLP-1 Agonists, but can say that nutrient density is of utmost importance on any of those drugs.
For the food that you DO eat, make it as nutrient dense as possible. If you're not going to be hungry, make sure that you're still getting in nutrients. my friend Dr. Abud Bakri would have better insights on retatrutide. Good luck!
Jack Kruse has some great insights, and I align heavily with the circadian ideology, but Jack himself is proof that light is not the most important thing for optimal health, otherwise he would be optimally healthy (He is clinically overweight and mentally erratic).
This is a problem with All maximalists. They fail to realize that no matter how important any one lever is, it can not make up for the other levers (diet, exercise, lifestyle).
As for the things I DO subscribe to from the circadian/light diet dogma:
- Light diet is equally important as food diet
- Artificial blue light is toxic
- Avoid artificial/flickering LED light as much as possible
- Leverage blue light blockers and blue light blocking software
- Make all light in your house red light or incandescent
- Sunlight first thing in the morning
- Some mid-day, full body sun exposure
- Red light panels are a great tool
- Spend more time grounded in nature, preferably in bodies of water
If you incorporate this in conjunction with healthy diet and lifestyle, you will outperform anybody focusing on any one lever, be it light, diet, or exercise.
you can supplement with lactase, the enzyme that breaks down lactose
I do not consider dairy necessary for elite health, as a matter of fact I abstained from consuming it for almost a decade. Its okay to omit it if your body doesn't agree with it
Depends on use case. CBD does seem to lower IQ acutely (which can be beneficial). It also seems implicated in the cannabis-induced psychosis phenomenon
But if you're overtrained, overstimulated, and in physical tension/pain? It has a place.
I personally don't use it as I sense it impedes my dopamine system. But if I'm at a coffee shop that serves it I'll get a little bit every once and a while
Not something to be afraid of, but not something that should be a part of any routine/stack
Not one that I can recommend without risking an allergic reaction unfortunately. But yes I've seen people use exposure therapy to reverse immune reactions to foods. Maybe ask GEEKBOT on this one
I’ve been doing some research on this. Found that the morning after drinking beer my eyes were puffy af and I had a runny nose. Didn’t realise beer was a histamine + yeast bomb.
I’ve started tasting different foods individually and tuning in to see if I have any symptoms. The other night for example, I had a hand full of cashews and I immediately got a runny nose, etc. Turns out cashews are a histamine liberator (triggers your body’s emergency response cells to release histamine internally).
Try DAO supplements before meals (like HistDAO), Mast cell stabilizers like quercetin and stinging nettle extract. Consider Creatine for SAMe (clears histamine), NAC for liver support
Aim for gut repair with L-glutamine and Zinc Carnosine
I do something similar some days. You'll need to be PROACTIVE about nutrition.
Wake up, load up on fruit, electrolytes, and carbs
Taurine, Black Ginger, B1 pre-MMA. Don't gas. You're there to learn skills not to do kickboxing cardio. Become EFFICIENT.
Immediately have full meal after MMA. I have yogurt & fruit + honey + pine pollen ready for me when I get home, taken with digestive enzymes to speed up digestion. Go for a walk/get some sun to compose yourself/further boost digestion.
45 minutes later have full meal. This could be high(er) fat, just make sure it digests
1 hour before your lifting session, have a high starchy carb, high protein meal. Rice & lean beef, rice noodles & seafood. Whatever digests best
Then have one big meal with ample hydration post lift. Recover recover recover. Take a nap if you need to. Take a rest day if you need to. Prioritize skill & efficiency in MMA, prioritize Intensity and keep volume low in lifting. If you really want to maximize gains, lower lifting to 3 days a week
Trying to use FTN to get from 12-13% BF to sub 10%. I am unsure how much fruit to eat in the morning: I can eat less fruit and hopefully consume less calories that way (I don’t mind being a bit hungry), or eat a ton of fruit to hopefully increase my metabolism since I’m telling my body there is abundance (which is kind of the whole point of FTN) - what is the better way to reduce body fat? Also, better to have a single large fruit bowl for breakfast and then nothing till lunch or snacking on fruit throughout the morning?
Its best to snack throughout the morning. Eating a bunch at once can overflow the system (sugar in your blood).
Use low glycemic fruits if you're worried about too much. Significantly more satiating. Air on the side of less vs more if you're serious about lowering bf to that level. This is essentially a way for you to be in a pseudo-fasted state without catabolism or excessive stress signaling
My main issue is calibrating how much fruit to eat in the morning. I've done a LOT of fasting in the past and coming off of carnivore and IF it's hard to interpret the signals my body is giving. Do I have more fruit if I start to feel just a little hungry? Because it's easy to ignore small hunger pangs after all that fasting. But my main goal is to upregulate mitochondria and metabolism. So how do I know if I'm feeling good because I'm efficiently burning through sugar and nutrients or if I've already switched over to being too fasted and now I'm getting a high off of stress hormones like adrenaline and cortisol? I don't want to just feel good RIGHT NOW but actually be increasing vitality
Starting slow is better than starting fast. So lean into that recalibration. Try and really feel what your body is craving. Some days its 3 cups of fruit juice with sparkling water, other days its just a pear and some melon. Other days its a whole crate of mangos.
Anything is better than nothing. Too little is better than too much.
I can't tell you how much to consume because that will change daily. Ease into it. Leverage the supplements to help with any glucose "overflow"
What to do if you have anxiety & panic disorder/sensitized nervous system?
GABA compounds to give you the space to get to the root of your anxiety:
- Glycine
- Taurine
- Magnesium
- L-Theanine
- Inositol
fixate on WHY you're anxious, don't avoid it, welcome it. Figure out what its trying to tell you
Remove all avoidance tools & traps. Social media, video games, news etc.
You are hyper-attuned to your intuition. Its telling you something you need to hear. Embrace it
- Get off social media and into social situations.
- Workout 3x per week.
- Understand yourself (this is probably the most important): who you are, what you want from life, what you like, what you don’t like, your values, your responsibilities, etc. The real Dustin.
Where you alone when you moved to Mexico? If yes how did you manage the loneliness at the beginning?
Yes. I went FOR the loneliness. My life up until that point had been predicated on the wants and expectation of my environment. Friends, family, school, career. I didn't know what I wanted but I knew I wanted to do it alone.
It wasn't loneliness, it was solidarity. Sometimes it sucked, but suckiness is good if it has meaning. I needed that time alone to think about who i wanted be without my identity being anchored to anything. I needed to wander.
By embracing this period of loneliness, I finally found comfort in who I really was. I enjoyed my own company, which allowed me to finally enjoy the company of others. It gave me the foundation to forge real relationships and a strong sense of self.
For the tangible, I just frequented the same places every day. Same cafe, same gym. I met people there and those connections brought more connections.
Thank you, that’s one hell of a response!
Do you have any advice on how to learn & implement new information vs just consume? Your tweet "If you can't explain what you learn in your own words you're just consuming" struck a chord with me. There's a lot of information I have "learned" on health twitter that I wouldn't really be able to articulate past a very surface level explanation. There is so much information available online & yet none of it seems to truly stick
Simple:
1. Read a page/section, put the book down, then rewrite what you read in your own words.
2. If listening to something, pause the episode/audiobook and speak it into a voice note as if you were sending it to somebody else
3. Learn, synthesize, tweet out as if you were teaching it to somebody else
Even if none of these actually see the light, they will ensure that YOU encode it.
BarkBark mentioned the feynman technique which is 100% the move. I do this personally
Start using the *Feynman Technique*:
1. Pick a topic or idea you want to understand.
2. Explain the concept in simple, plain language as if teaching it to a 12-year-old or someone with no background in the subject. This forces clarity and reveals gaps in your understanding.
3. Review what you couldn’t explain well. Revisit the material (books, lectures, etc.) to fill in those gaps.
4. Refine your explanation using analogies, simple terms, and concise sentences to make the idea even clearer and easier to recall.
Best times to consume butea superba and pine pollen? Wasn’t sure if it was better pre or post workout
Pre-workout 3 days a week. Same with pine pollen (take only half doses of pine pollen sublingually.
I personally like butea for when I have things I need to "chad ram" my way through. For times I need extra confidence, collectedness, linear thought, drive, and overall chad ramming energy. You feel me?
Hey Noah. What would be a alcohol protocol, for when going out at night and also if you are going to be drinking for the whole day where you have to eat. What’s the best diet and what would be best to drink? :)
Any things to keep in mind when taking a zeolite? (How to maximize its efficacy, should you take it with an enzyme for biofilms, dosage to start off)
Thank you for answering these questions bro. It really means a lot to everyone that comments. May God bless you.
Appreciate the kind words.
Zeolite is a blunt-force, non-specific chelator. Its going to bind good stuff (minerals/nutrients) just as easily as bad stuff (toxins/heavy metals)
Zeolite will bind positively charged ions (calcium, magnesium, potassium, zinc). You must replenish these via diet
It can also mobilize and redistribute toxins, causing even worse damage
So IF you're going to use it:
- Take away from food/supplementation
- Start low (500mg) on an empty stomach in AM and cycle
- Remineralize with electrolytes, magnesium, and potentially zinc (trace minerals too)
- Support Phase 1/2 Detox with NAC, milk thistle, maybe artichoke extract (NAC will help break down biofilms)
- Drink Lots of water
- Rotate zeolite with activated charcoal
- Make sure you're having consistent bowel movement
Advise for supplements/protocols to follow while taking retatrutide and how to come off when weight loss is complete? Looking to lose 50 pounds
I don't recommend/operate with GLP-1 Agonists, but can say that nutrient density is of utmost importance on any of those drugs.
For the food that you DO eat, make it as nutrient dense as possible. If you're not going to be hungry, make sure that you're still getting in nutrients. my friend Dr. Abud Bakri would have better insights on retatrutide. Good luck!
Hi Noah, even though you're younger than me, you're an inspiration!
Do you follow / read Dr. Jack Kruse's work? Some of the things you're saying about optimal health are similar.
He argues light habits are the most important for optimal health. Would love to know where you're aligned with him and where you tend to disagree.
Thanks Sander!
Jack Kruse has some great insights, and I align heavily with the circadian ideology, but Jack himself is proof that light is not the most important thing for optimal health, otherwise he would be optimally healthy (He is clinically overweight and mentally erratic).
This is a problem with All maximalists. They fail to realize that no matter how important any one lever is, it can not make up for the other levers (diet, exercise, lifestyle).
As for the things I DO subscribe to from the circadian/light diet dogma:
- Light diet is equally important as food diet
- Artificial blue light is toxic
- Avoid artificial/flickering LED light as much as possible
- Leverage blue light blockers and blue light blocking software
- Make all light in your house red light or incandescent
- Sunlight first thing in the morning
- Some mid-day, full body sun exposure
- Red light panels are a great tool
- Spend more time grounded in nature, preferably in bodies of water
If you incorporate this in conjunction with healthy diet and lifestyle, you will outperform anybody focusing on any one lever, be it light, diet, or exercise.
Hi Noah,
If I have crashed my metabolism from prolonged calorie deficit (6 foot, 170lbs, 1900/2000 maintenance).
How long will it take to get up to 3,000 cal maintenance on average if I follow your shredmaxx protocol?
I know there are many variables but I’m wondering will this take 1/2 months or are we looking at 12+ months?
Thanks!
If you leverage the stack, 45 days should be no problem (but no promises), you might gain some weight while your metabolism recalibrates
Thanks Noah! Should I do a 48 hour fast every 2 weeks to reduce fat gain during this period?
Any type of advice to tolerate milk better. Usually don’t have problems up to 400ml, but if I go beyond that I start bloating, gasses, diarrhea, etc.
Don’t have acces to Raw and A2.
you can supplement with lactase, the enzyme that breaks down lactose
I do not consider dairy necessary for elite health, as a matter of fact I abstained from consuming it for almost a decade. Its okay to omit it if your body doesn't agree with it
Cheers
Is CBD oil useful or counterproductive for men?
Depends on use case. CBD does seem to lower IQ acutely (which can be beneficial). It also seems implicated in the cannabis-induced psychosis phenomenon
But if you're overtrained, overstimulated, and in physical tension/pain? It has a place.
I personally don't use it as I sense it impedes my dopamine system. But if I'm at a coffee shop that serves it I'll get a little bit every once and a while
Not something to be afraid of, but not something that should be a part of any routine/stack
Is there anyway to overcome a shellfish allergy?
Not one that I can recommend without risking an allergic reaction unfortunately. But yes I've seen people use exposure therapy to reverse immune reactions to foods. Maybe ask GEEKBOT on this one
How would you heal a histamine intolerance?
Food / drinks you would avoid other than fermented and citrus?
Any food you would prioritise?
Worth supplementing?
How long would you avoid certain foods and go about adding them in?
I’ve been doing some research on this. Found that the morning after drinking beer my eyes were puffy af and I had a runny nose. Didn’t realise beer was a histamine + yeast bomb.
I’ve started tasting different foods individually and tuning in to see if I have any symptoms. The other night for example, I had a hand full of cashews and I immediately got a runny nose, etc. Turns out cashews are a histamine liberator (triggers your body’s emergency response cells to release histamine internally).
Histamine intolerance is a sign that some part of your system is overloaded. Detox, gut or immune system.
Potentially DAO (enzyme) deficiency, maybe genetic or from gut damage
Potentially leaky gut (caused by SIBO & candida), potentially MCAS, Potentially liver detox overload (caused by MTHFR mutation), potentially estrogen dominance
Chew on these, research them with geekbot
In the meantime, avoid:
- Aged or fermeneted food (cheese, yogurt, kefir, kraut, soy sauce)
- Alcohol
- Cured meat
- Smoked fish
- Leftovers
- Vinegar
- Nightshades
- Citrus
- Shellfish
- Nuts
Eat fresh, avoid aged, NO LEFTOVERS
Try DAO supplements before meals (like HistDAO), Mast cell stabilizers like quercetin and stinging nettle extract. Consider Creatine for SAMe (clears histamine), NAC for liver support
Aim for gut repair with L-glutamine and Zinc Carnosine
Thanks Noah. I work in an office and my lunch is typically last nights dinner - any ways around this?
How to optimize fruit till noon if training twice a day. 2 hours mma from 10-12 and then lifting in afternoon
I do something similar some days. You'll need to be PROACTIVE about nutrition.
Wake up, load up on fruit, electrolytes, and carbs
Taurine, Black Ginger, B1 pre-MMA. Don't gas. You're there to learn skills not to do kickboxing cardio. Become EFFICIENT.
Immediately have full meal after MMA. I have yogurt & fruit + honey + pine pollen ready for me when I get home, taken with digestive enzymes to speed up digestion. Go for a walk/get some sun to compose yourself/further boost digestion.
45 minutes later have full meal. This could be high(er) fat, just make sure it digests
1 hour before your lifting session, have a high starchy carb, high protein meal. Rice & lean beef, rice noodles & seafood. Whatever digests best
Then have one big meal with ample hydration post lift. Recover recover recover. Take a nap if you need to. Take a rest day if you need to. Prioritize skill & efficiency in MMA, prioritize Intensity and keep volume low in lifting. If you really want to maximize gains, lower lifting to 3 days a week
Godspeed