Not sure if you’re doing the follow up to the Shredmaxxing Protocol, but would still love to know what you’d recommend for those of us that have to train at the ass crack of dawn due to scheduling conflicts. 🥲
Embrace the cold. Literally & figuratively. Find an outdoors hobby
Get red light panel and Vitamin D lamp. When I was living in Minnesota low UV tanning bed significantly improved my mood and energy. I would also take supplemental Vitamin D and still think its beneficial.
As for the in season fruit, dried fruit, berries, apples, and pears seem sensible, but ask yourself what you're craving
I find I crave stews and soups for breakfast in the winter and oblige myself with that
During the development of your protocol, I assume you tried fruits+protein until noon - so why did you remove the protein, and what benefits (and detriments) did you notice?
I’ve tried both but find my hunger being drastically increased if I don’t have some protein for breakfast (usually greek yogurt) and it tends to backfire on my fat loss efforts. Also had more blood sugar swings so if there were any cognitive benefits they were overshadowed by how uncomfortable reactive hypoglycemia is.
If you're dealing with reactive hypoglycemia, consider adding coconut oil or MCT oil in your mornings
The theory with protein is it will slow down metabolism upregulation. But Anabology has mentioned that collagen/gelatin may be non-problematic to include and I experienced great results with putting collagen in my morning smoothie
So test for you would be only whole fruits in the AM with a tablespoon or two of coconut oil
Then test with gelatin powder in the AM in a smoothie
Do you know if grounding shoes (like rhizzal) works if we wear socks inside? Also wondering if there are bad implications of wearing them when driving a Tesla (dirty electricity)?
Planning a trip to Costa Rica. Do you have any recommendations on towns to stay there? Im looking for a healthy medium between being in the jungle, yet also would like to have access to a social environment where I can meet local Costa Ricans. Also, any other travel tips?
I suggested in the main chat that it would be great if you would produce a "Travel Protocol" where you include all things related to travel; booking flights, negotiation of rentals, transportation, flight damage mitigation, movement on the go, etc...anything that relates to amalgamating into a new environment/culture.
How do you stay up to date on new research, and how do you apply that new information to lab result interpretation and determining optimal reference ranges?
Scientific progress is dissenting and non-linear. Trying to keep up with everything new & novel is impossible. I don't even try.
But I always stay up to date on my curiousity. What questions do I have? What do I need to know more about?
If something is relevant, somebody will bring it up. Whats more important is taking the time to understand basic scientific literacy. Don't chase headlines, just slowly keep learning the basics.
And for optimal reference ranges in labs, You just accrue and understanding overtime. Different labs have different reference ranges, if you look at the same markers long enough you begin to understand optimal ranges for your group
Hey Noah - I’m looking to leave the cold for half of my year, every year , away from the north east , and have always done well health and mental wise when I get max sun and outdoors time to combine with my work from home schedule.
I’ve visited and shortly lived in some parts of Florida (Miami, Tampa) and Mexico (tulum, Sayulita) but have had tough time finding community or at least places that are super walkable which I’m use to in Brooklyn, etc up north …. You seem to have also embraced moving physical environments to maximize this, and seems like similar places, have you found any ideal cities/ areas/ pockets in your life or travels that are more optimal for closer knit community and less suburbia either in Florida or outside the country?!
Its ultimately a skill. Learn how to build community and you can find community everywhere. Find places where people congregate, get good at meeting people. Become comfortable with having fun by yourself and you'll attract the right people
Can you find a co-working space, a cafe, a restaurant, and a bar? Become a local. Show up every day and tip fat. This will make you welcoming to others.
What do you believe are the most high value things to do to reinvent yourself? I’m nearly 40 with a kid and another on the way and want to do better my second half of life
1. Create a definitive schism between the old you and the new you. Old Luke did XYZ. New Luke does ABC. Personify the old you in your mind. That is no longer you.
2. Get as far away from old you as possible. Get a new haircut, change your wardrobe, stop listening to the songs he listens to. Remove any triggers that tie you to the old you. Re-organize your house, restructure your routine.
3. Create a "don't do" list. You likely have 3-5 bad habits that cause 99% of your issues. Lay them out on paper, stare at them every day, review every day to assess progress on your "don't do list"
4. Identify & Analyze your worst traits. Maybe its hyper-criticality, all-or-nothing thinking, lack of ambition. These are rarely the problems in & of themselves but a manifestation of something deeper. Learn to sit with these, understand these. Find what needs may not be being met that cause you to act in such a manner. Observe what actions trigger these responses and learn how to navigate around them.
5. Have a clear vision of the ideal you. Think about him daily. Map him out. Personify him in every aspect. With every action you take, ask yourself "is this something that version of Luke would do?"
6. Gamify everything. No matter how high the stakes are, gamifying the process will make it 10x easier. Don't psych yourself out. Design the game and play it to your liking. This is the only way you won't burn out
Lower back pain is tough. It depends what the suspected cause is
What I would do is accept that the problem is some mixture of multiple things and embrace the rehab process.
Accepting alone is the first step to healing. I'd remove the urgency but instead prioritize pragmatic consistency. I'd spend maybe 20 minutes 3-5 times a week doing my lower back brainstorming
I'd treat it like a project. Grab a big whiteboard and lay out all the potential root causes. Lay out all my sources, references, and bookmarks, find the experts and distill their theories
Then I'd see what i can implement today. I'd combine as many treatment modalities as possible, I'd embrace the fringe explanations as well (like subconscious related pain etc)
In short, I'd take it easy on myself and realize that this pain will make me better in the process.
Do you think there’s a big issue with black or pu erh tea being 5 Alpha reductase inhibitors? I’ve switched from coffee to tea recently and definitely feel better with the added l-Theanine but will drop it if it’s a test/DHT concern
Depends on frequency of consumption and personal response.
This is mainly a concern for people who are already low DHT, which most of us are. I drink tea but I also do DHT boosting protocols and avoid other DHT inhibitors
I don't think its something to be concerned about in moderation as long as you're avoiding other DHT inhibitors
Try it out, but make a baseline assessment of your DHT-like indicators. Mood, cognition, energy etc
A question about shredmaxxing - what are your thoughts on “net” carbs? For example, incorporating foods that may be a bit higher in carbs but also high in fiber, specifically for the “high fat” meal. Thanks!
Totally acceptable. Its about having a low(er) carb meal, not a fully carbless meal
For my last meal, I'll typically have it with rice or some other carb, but I'm pretty advanced in the whole metabolic flexibility aspect so I can spare that
But Vegetables aren't a concern, resistant starch potatoes also a good choice
I just read your Get Shredded guide and was wondering what I should do to prevent PUFAs from affecting my cells, as I need to lose 50 kg to return to a normal weight for my height and age range?
Can we get a Booksmaxxing guide? Would love to hear some of your favorites.
Yes! great idea
Not sure if you’re doing the follow up to the Shredmaxxing Protocol, but would still love to know what you’d recommend for those of us that have to train at the ass crack of dawn due to scheduling conflicts. 🥲
Yessir! will be doing a few follow ups. Working on the supplement protocol right now
I live in a New England. How do I anabolismmaxx with no vit d from the sun and no “in season” fruit? Are tanning beds a good option?
Embrace the cold. Literally & figuratively. Find an outdoors hobby
Get red light panel and Vitamin D lamp. When I was living in Minnesota low UV tanning bed significantly improved my mood and energy. I would also take supplemental Vitamin D and still think its beneficial.
As for the in season fruit, dried fruit, berries, apples, and pears seem sensible, but ask yourself what you're craving
I find I crave stews and soups for breakfast in the winter and oblige myself with that
Trust intuition above everything
Love it, I appreciate the insight, super helpful
During the development of your protocol, I assume you tried fruits+protein until noon - so why did you remove the protein, and what benefits (and detriments) did you notice?
I’ve tried both but find my hunger being drastically increased if I don’t have some protein for breakfast (usually greek yogurt) and it tends to backfire on my fat loss efforts. Also had more blood sugar swings so if there were any cognitive benefits they were overshadowed by how uncomfortable reactive hypoglycemia is.
If you're dealing with reactive hypoglycemia, consider adding coconut oil or MCT oil in your mornings
The theory with protein is it will slow down metabolism upregulation. But Anabology has mentioned that collagen/gelatin may be non-problematic to include and I experienced great results with putting collagen in my morning smoothie
So test for you would be only whole fruits in the AM with a tablespoon or two of coconut oil
Then test with gelatin powder in the AM in a smoothie
Interested to hear your results
Woah, did not expect to see the inventor of Myo Reps here, I follow you on Instagram!
Do you know if grounding shoes (like rhizzal) works if we wear socks inside? Also wondering if there are bad implications of wearing them when driving a Tesla (dirty electricity)?
It all depends on what surface you're on, if its a conductive surface, then yes they will still work.
If its petroleum based, then no. Linoleum, asphalt etc
The implications of driving a tesla make wearing the concern of wearing grounding shoes in them obselete
Hey brother!
Hope you had a great Christmas!
Planning a trip to Costa Rica. Do you have any recommendations on towns to stay there? Im looking for a healthy medium between being in the jungle, yet also would like to have access to a social environment where I can meet local Costa Ricans. Also, any other travel tips?
I suggested in the main chat that it would be great if you would produce a "Travel Protocol" where you include all things related to travel; booking flights, negotiation of rentals, transportation, flight damage mitigation, movement on the go, etc...anything that relates to amalgamating into a new environment/culture.
Travel protocol would be awesome!
I haven't spent ample time in Costa Rica but Nosara sounds like what you're looking for
How do you stay up to date on new research, and how do you apply that new information to lab result interpretation and determining optimal reference ranges?
Thanks in advance!
How to stay up to date: You Don't!
Scientific progress is dissenting and non-linear. Trying to keep up with everything new & novel is impossible. I don't even try.
But I always stay up to date on my curiousity. What questions do I have? What do I need to know more about?
If something is relevant, somebody will bring it up. Whats more important is taking the time to understand basic scientific literacy. Don't chase headlines, just slowly keep learning the basics.
And for optimal reference ranges in labs, You just accrue and understanding overtime. Different labs have different reference ranges, if you look at the same markers long enough you begin to understand optimal ranges for your group
Thanks Noah - that makes total sense!
Hey Noah - I’m looking to leave the cold for half of my year, every year , away from the north east , and have always done well health and mental wise when I get max sun and outdoors time to combine with my work from home schedule.
I’ve visited and shortly lived in some parts of Florida (Miami, Tampa) and Mexico (tulum, Sayulita) but have had tough time finding community or at least places that are super walkable which I’m use to in Brooklyn, etc up north …. You seem to have also embraced moving physical environments to maximize this, and seems like similar places, have you found any ideal cities/ areas/ pockets in your life or travels that are more optimal for closer knit community and less suburbia either in Florida or outside the country?!
Thanks!
Brian
I lived in Sayulita for a year. Love that place.
Its ultimately a skill. Learn how to build community and you can find community everywhere. Find places where people congregate, get good at meeting people. Become comfortable with having fun by yourself and you'll attract the right people
Can you find a co-working space, a cafe, a restaurant, and a bar? Become a local. Show up every day and tip fat. This will make you welcoming to others.
Finding community is a skill
Thanks Noah - definitely a skill indeed - Sayulita was awesome, looking to go back there and/or trying San Poncho this winter.
What do you believe are the most high value things to do to reinvent yourself? I’m nearly 40 with a kid and another on the way and want to do better my second half of life
How to reinvent yourself:
1. Create a definitive schism between the old you and the new you. Old Luke did XYZ. New Luke does ABC. Personify the old you in your mind. That is no longer you.
2. Get as far away from old you as possible. Get a new haircut, change your wardrobe, stop listening to the songs he listens to. Remove any triggers that tie you to the old you. Re-organize your house, restructure your routine.
3. Create a "don't do" list. You likely have 3-5 bad habits that cause 99% of your issues. Lay them out on paper, stare at them every day, review every day to assess progress on your "don't do list"
4. Identify & Analyze your worst traits. Maybe its hyper-criticality, all-or-nothing thinking, lack of ambition. These are rarely the problems in & of themselves but a manifestation of something deeper. Learn to sit with these, understand these. Find what needs may not be being met that cause you to act in such a manner. Observe what actions trigger these responses and learn how to navigate around them.
5. Have a clear vision of the ideal you. Think about him daily. Map him out. Personify him in every aspect. With every action you take, ask yourself "is this something that version of Luke would do?"
6. Gamify everything. No matter how high the stakes are, gamifying the process will make it 10x easier. Don't psych yourself out. Design the game and play it to your liking. This is the only way you won't burn out
If you had lowerback pain for years, what would you to make it go away?
Lower back pain is tough. It depends what the suspected cause is
What I would do is accept that the problem is some mixture of multiple things and embrace the rehab process.
Accepting alone is the first step to healing. I'd remove the urgency but instead prioritize pragmatic consistency. I'd spend maybe 20 minutes 3-5 times a week doing my lower back brainstorming
I'd treat it like a project. Grab a big whiteboard and lay out all the potential root causes. Lay out all my sources, references, and bookmarks, find the experts and distill their theories
Then I'd see what i can implement today. I'd combine as many treatment modalities as possible, I'd embrace the fringe explanations as well (like subconscious related pain etc)
In short, I'd take it easy on myself and realize that this pain will make me better in the process.
Appreciate the long answer!
Hey Noah,
Do you think there’s a big issue with black or pu erh tea being 5 Alpha reductase inhibitors? I’ve switched from coffee to tea recently and definitely feel better with the added l-Theanine but will drop it if it’s a test/DHT concern
Depends on frequency of consumption and personal response.
This is mainly a concern for people who are already low DHT, which most of us are. I drink tea but I also do DHT boosting protocols and avoid other DHT inhibitors
I don't think its something to be concerned about in moderation as long as you're avoiding other DHT inhibitors
Try it out, but make a baseline assessment of your DHT-like indicators. Mood, cognition, energy etc
Then assess how you feel in a few weeks
Thank you. I do avoid other DHT inhibitors. Will see how energy levels stay at this consumption rate 🫡
A question about shredmaxxing - what are your thoughts on “net” carbs? For example, incorporating foods that may be a bit higher in carbs but also high in fiber, specifically for the “high fat” meal. Thanks!
Totally acceptable. Its about having a low(er) carb meal, not a fully carbless meal
For my last meal, I'll typically have it with rice or some other carb, but I'm pretty advanced in the whole metabolic flexibility aspect so I can spare that
But Vegetables aren't a concern, resistant starch potatoes also a good choice
I just read your Get Shredded guide and was wondering what I should do to prevent PUFAs from affecting my cells, as I need to lose 50 kg to return to a normal weight for my height and age range?
Lose weight slowly & steadily. Optimize your phase 1 & 2 detox functions with TUDCA, NAC, Milk thistle, vitamin C, vitamin E. Keep PUFA consumption to an absolute minimum. Binders like activated charcoal (taken away from food and supplements) doesn’t hurt
Any supplements or peptides you’d suggest for pituitary gland support?
Depends what aspect of the pituitary you're looking to support
If you're alluding to fluoride detox? NAC & tamarind
If you're alluding to the HPG axis, GH & Testosterone release? Glycine, Zinc, L-Arginine
If you're alluding to the pituitary itself? B6, Magnesium, Sunlight, Gingko Biloba, Colostrum
SUNLIGHT, Vitamin D3 is essential for "awakening the third eye"
Any thoughts on minoxidil? Any topical protocols for hair growth (like dermaroller, ghk, specific shampoo...)?
Dirty drug.
Best protocol is:
- Scalp massages
- Topical Ghk-Cu
- Dermaroller 2x/week
- Red light
- BPC 157
- Ketoconazole shampoo
Won't make you a eunuch!
why dirty drug?
Would love to see a candida protocol. For now Im starting with no simple carbs, no high sugar fruits.
Kefir
Bone Broth
Oil of oregano
BSO
Natto
Activated Charcoal
Milk Thistle
Sauna
Big 6 by Dr Perry.
Grounding and sunlight
Without going into too much depth is this a decent start? Anything you would add?
Super solid start. Make sure you're using binders and be cognizant of die off
One thing I personally employ is NAC both for its detox support (via glutathione replenishment) and biofilm breakdown function