Gym bros, just because you're lean, muscular, and metabolically healthy and can eat whatever you want while keeping calories in check doesn't mean someone with obesity, fatty liver, prediabetes, or type 2 diabetes, can do the same. You're confusing being metabolically healthy with understanding metabolic disease.

People actually pay money to attend this “alpha male” camp. And it’s not cheap either. It costs $18,000. All I see is the “instructor” trying to “motivate” them by degrading them and shouting nonsense in their faces.

If you’re trying to get lean, eat potatoes. If you’re trying to bulk up, eat rice.

🚨: MIT scientists create injectable gel that regrows damaged nerves, restores sensation completely

Next time you think "this is impossible", replace it with "this will work out no matter what". Give your brain the space to adapt instead of shut down. The power of delusional optimism.

Sunday checklist for strength after 50: Lift 2-3x a week Protein at every meal Walk most days Sleep 7+ hours Boring works. @prostrongman said it best this morning: real longevity is the basics, done for years.

Your ability to get lean is determined by the number of times you can eat a healthy meal when you don't feel like it.

🚨BREAKING: Retatrutide cut the protein leaking into urine by 54% in 24 weeks in people with damaged kidneys. Placebo: 9%. They also lost 31 lb on average, and their top blood pressure number fell 14 points.

Older muscle needs more protein per meal: - A 10 or 12 year old builds muscle from 5, 10 or 15 grams of protein. The response is close to linear - An older adult gets no response at all to those amounts - Push that same meal to 30 to 50 grams and skeletal muscle mounts a youthful response - Past 50 or 60 the floor is not 30 grams per meal, it's 40 to 50 @drgabriellelyon on @hubermanlab

Caffeine is psychoactive at doses below 20 mg. For many people, 10 mg or less. That is a couple sips of coffee. Switching from coffee to tea or decaf is not quitting caffeine. Roland Griffiths of Johns Hopkins — one of the leading caffeine researchers in the world — found that caffeine is behaviorally active at doses far lower than anyone previously knew. His exact words: “One of the interesting things that we showed in the course of that research is that caffeine is behaviorally active at doses far lower than anyone ever knew previously. Many people can detect the effects of caffeine at doses of less than 20 milligrams, and many 10 or less milligrams. So a couple of sips of coffee can produce reliable, detectable, subjective effects. And these are really rigorous blinded studies.” This is why the common alternatives don’t get you to zero. Black tea and green tea contain caffeine. So does decaf. Stephen Cherniske — biochemist, author of Caffeine Blues — writes that a 12-ounce cup of decaf can still contain at least 10 mg, and sometimes more. This is not theoretical. A friend told me he had quit coffee and didn’t notice much difference. I asked what he was drinking instead. “Tea.” “What kind?” “Black tea. Green tea.” I was like: “Bro, you don’t even know what a caffeine-free state feels like.” If you want to know what your real state of consciousness feels like without caffeine, you have to go to zero. For me, that has meant organic rooibos tea — no caffeine, still contains polyphenols. I also drink herbal teas like mint or fruit tea, or just mineral water.