uff, it is so hard to actually do them. Its so cold outside. I have no interest in feeling the cold.

Running and Strength. Use a hard book for it.

Hey, just to tell you whats going on for the last 17 days. Since Jan 1.

I am using the Jan 1 hack to SOLVE this problem of protein and diet.

I am zeroing in like NEVER before. I have NO CHOICE

Since Jan 1, I started using MyFitnessPal. I just wanted to log protein.

Almost every single day, I have had 180 grams of protein. This is unprecedented.

I have some data. I am being super vigilant with what I am eating and logging.

My goal is to have ridiculous amounts of scrutinty for 21 days. Check the weight to create my starting point.

And then continue the scrutiny.

📊 Average Daily Intake (since Jan 1)

Averaged per logged day

Metric	Avg / day	Your Goal	Read
Calories	2,210 kcal	~2,100	Slightly high, but reasonable for training
Protein	173.5 g	180 g	Very strong (≈97% of target)
Carbs	164.6 g	—	Moderate-low for marathon build
Fat	88.2 g	—	On the high side
Fiber	19.6 g	30–38 g	Low

Some advice from Chatgpt:

Big takeaway:
You are nailing protein consistency. Calories are tight enough to lose weight but high enough to train — this is exactly the zone you want right now.

🥩 Protein Analysis (the most important part)

• 173.5 g/day at ~2,210 kcal
• ≈ 31% of calories from protein
• That’s elite adherence for fat loss + muscle preservation at your size

This explains:

• Why strength hasn’t fallen off
• Why hunger is likely controlled
• Why recomposition is possible even while cutting

👉 From a coach’s perspective: protein execution = A grade

---

🧬 Micronutrient Review (this is where the gaps are)

⚠️ Clear deficiencies (from food alone)

Fiber — LOW

• Avg: 19.6 g/day
• Target: 30–38 g
• Consequences:
  • Worse gut health
  • Blood sugar swings
  • Appetite control harder than it needs to be

Fix (minimal effort):

• +1 cup berries or
• +1 cup lentils/beans or
• +2 cups fibrous veg (broccoli, Brussels, spinach)

---

Potassium — VERY LOW

• Avg: 1,454 mg
• Target: ~3,400 mg
• This is common in high-protein, low-plant diets.

Impacts:

• Muscle cramping
• Poor endurance feel
• Higher blood pressure risk

Fix (easy swaps):

• Avocado
• Potatoes / sweet potatoes
• Spinach
• Beans
• Coconut water (post-run)

---

Calcium — LOW

• Avg: 242 mg
• Target: 1,000 mg
• Risk over time: bone density issues (not ideal for marathon + lifting)

Fix:

• Greek yogurt
• Skyr
• Cottage cheese
• Calcium-fortified protein shakes

---

⚠️ Possibly inflated

Iron — VERY HIGH

• Avg: ~58 mg/day (RDA ≈ 8 mg for men)

This is likely due to:

• Fortified foods
• Supplements
• Data-entry artifacts (MFP is notorious here)

Action:
If you supplement iron → stop unless prescribed. Excess iron is not helpful for men.

---

❌ Vitamins A & C appear low

These are usually underestimated in logging unless whole fruits/veg are weighed precisely.

Still, increasing colorful plants will fix fiber + potassium + vitamins in one move.

---

🎯 Strategic Interpretation

You’ve built a high-compliance macro system:

• Protein locked in ✅
• Calories controlled ✅
• Alcohol low ✅
• Consistency high ✅

Now you’re at the phase where micros, not macros, are the limiter.

If you change nothing else:

Add 1–2 plant-dense items per day and you materially upgrade:

• Recovery
• Run quality
• Appetite control
• Long-term health

Every single day I have done this combo in the morning. Its 70 grams of protein. i feel like it allows me to hit my goals more easily.

https://ai.hubermanlab.com/s/PBJdd8n_

• tell me about the anterior midcingulate cortex (aMCC)
• Sources:The anterior midcingulate cortex (aMCC) is a significant brain region involved in various psychological and physiological phenomena. Andrew Huberman discusses several methods to assess the functionality and importance of brain areas like the aMCC, including observing changes in brain area size, examining brain injury impacts, and input from various systems like reward and autonomic systems. The aMCC receives robust input from these systems, indicating its involvement in tenacity and willpower .Further, it plays a central role in how individuals engage with challenges. When people do things they don’t want to do, the aMCC gets bigger, and it’s smaller in individuals facing obesity but grows when they diet. This growth is also evident in athletes and people who perceive themselves as overcoming challenges .Moreover, the aMCC’s activity levels and physical changes correlate with various conditions, including motivation levels, tenacity, resistance to temptation (such as food), and it links to critical brain functions such as the reward system. Reduced aMCC activity is associated with increased apathy, depression, and reduced motivational capacities .

I am so happy. I have done two races already.

PROTEIN is good I am doing 180 a day. I feel amazing. I feel nourished.

Feed the body what it needs, not wants

The failure mode to running is eating too much after it.

I think the protein is the key. It has been helping.

FOR POSTERITY:

I basically drink ONE ensure in the morning (30g protein) AND a MUSCLE MAKER (40g protein). All this is done as I am going to work. So that’s 70 grams in the morning. AND FIBER.

This is the final post of the year.

I have read and studied so much. I wrote a whole paper under The Game of Hormones and Enzymes – Insulin Resistance, Sensitivity and Fat metabolism. I have experimented with protein, carbs, alcohol, everything. Too much Brownian noise.

Now, it is time to LOCK IN.

There is nothing left to decide. The PATH is the PATH.

I am a humble servant of the SYSTEM. I don’t need to use my own MIND anymore. I am a Follower of the AZIMUTH.

The System doesnt care about my feeling, or how tired I am. Or whats going on in my life. It needs to be executed.

No more consumption – that is MATERIALISM

No more podcasts.
No more threads.
No more optimization.

The plan is written.
The day arrives.
I do what the day says.

It is about MORALITY

Execution is not effort.
Execution is honesty.

If I don’t do it, I’m lying to myself.

---

I overthought this. Of course I did. I consumed everything. Read everything. Listened to everyone.

And now there is nothing left to learn.

The system exists. The numbers are set. The days are defined.

I don’t need intelligence anymore. Intelligence already spoke.

Now I shut up.
I follow instructions.
I execute.

The system does not ask how I feel.
That is its mercy.

---

Worship the EXECUTION

Don’t worship the KNOWLEDGE. Worship the EXECUTION.

The short version (if you only read one section):

• Take a high-quality men’s fertility multivitamin
• Supplement omega-3s (DHA + EPA) daily
• Add NAC to reduce oxidative damage to sperm DNA
• Strength train 3–4x/week
• Cut alcohol to ≤2 drinks/week (ideally zero)
• Sleep 7–8 hours per night
• Avoid heat and toxins (hot tubs, laptops on laps, plastics) for 6–9 months pre-TTC

Everything below explains why these matter.

---

The Male Fertility Playbook: 7 Levers That Actually Move the Needle

When couples struggle to conceive, the conversation often defaults to female health. But biologically—and increasingly in the data—male fertility matters just as much.

Sperm count, motility, morphology, and DNA integrity are all highly sensitive to nutrition, lifestyle, and environment. The good news: unlike many aspects of health, male fertility is unusually modifiable. Small changes compound fast because sperm regenerate roughly every 70–90 days.

This post lays out seven high-leverage interventions that consistently show up in both clinical research and real-world outcomes. None are exotic. All are actionable. Together, they form a simple framework for improving sperm quality before trying to conceive (TTC).

---

1. Start With a High-Quality Men’s Fertility Multivitamin

Sperm production is metabolically expensive. It relies on a steady supply of micronutrients that modern diets often undersupply—especially in men who train hard, diet aggressively, or live under chronic stress.

A purpose-built men’s fertility multivitamin (such as those from @figwellness.co) typically emphasizes:

• Zinc – essential for testosterone production and sperm motility
• Methylated folate – supports DNA synthesis and reduces fragmentation risk
• Selenium – improves sperm morphology and antioxidant defense
• L-carnitine – fuels sperm motility via mitochondrial energy production
• Vitamins D & E – hormonal regulation and oxidative protection
• High-dose CoQ10 – supports mitochondrial health and sperm count

Men with adequate micronutrient levels consistently show higher sperm counts and better motility than deficient men. This is the foundation—everything else works better once raw materials are in place.

---

2. Add Daily Omega-3s (DHA + EPA)

Sperm membranes are rich in fatty acids, particularly DHA. These fats determine membrane flexibility, which directly affects sperm shape and swimming efficiency.

Adequate omega-3 intake is associated with:

• Improved sperm morphology
• Increased motility
• Higher total sperm count

Beyond sperm structure, omega-3s reduce systemic inflammation and oxidative stress—two major drivers of fertility decline. This is one of the simplest interventions with one of the best evidence-to-effort ratios.

---

3. Use NAC to Protect Sperm DNA

Many fertility issues aren’t about sperm quantity but sperm quality—specifically DNA integrity.

Oxidative stress damages sperm DNA, leading to fragmentation that reduces fertilization rates and increases miscarriage risk. N-acetylcysteine (NAC) works upstream by replenishing glutathione, the body’s master antioxidant:

NAC → Glutathione → Reduced oxidative stress → Improved sperm DNA integrity

Studies show NAC can improve sperm morphology and reduce DNA fragmentation, especially in men exposed to stress, alcohol, pollution, or intense training.

This is insurance for the genetic payload.

---

4. Strength Train 3–4 Times Per Week

Strength training isn’t just aesthetic—it’s endocrine regulation.

Men who lift regularly tend to have:

• Higher (but healthy) testosterone levels
• Better insulin sensitivity
• Lower visceral fat and estrogen conversion
• Improved sperm concentration and motility

The key is consistency, not extremes. Moderate resistance training supports fertility; chronic overtraining can impair it. Think strength, not exhaustion.

---

5. Cut Alcohol to ≤2 Drinks Per Week (Ideally Zero)

Alcohol is a direct fertility tax.

Even moderate drinking increases oxidative stress, disrupts testosterone production, and damages sperm DNA. Mechanistically:

Alcohol → oxidative stress → lipid peroxidation → sperm DNA damage

Men who drink less consistently show better sperm parameters and DNA integrity. If conception is the goal, alcohol is one of the clearest sacrifices with immediate upside.

---

6. Fix Sleep (This Is Non-Negotiable)

Sleep is when hormonal repair and sperm production happen.

Men sleeping fewer than six hours per night have been shown to have nearly half the sperm count of men sleeping seven to eight hours.

Chronic sleep deprivation:

• Lowers testosterone
• Raises cortisol
• Impairs sperm maturation

No supplement compensates for poor sleep. This is foundational biology.

---

7. Reduce Heat and Toxin Exposure (6–9 Months Pre-TTC)

Sperm are temperature-sensitive by design. Repeated heat exposure—even mild—can impair production and quality.

Avoid:

• Hot tubs and saunas
• Heated car seats
• Laptops on laps
• Phones in front pockets

Also minimize exposure to endocrine-disrupting toxins:

• Plastic water bottles
• Plastic food containers
• BPA and phthalates

Because sperm take months to mature, changes today affect fertility months from now. This is prevention, not paranoia.

---

The Bottom Line

Male fertility isn’t fragile—but it is responsive.

If you:

• Replete micronutrients
• Support antioxidant and mitochondrial systems
• Lift weights
• Sleep properly
• Reduce alcohol, heat, and toxins

…you dramatically improve the odds that the sperm you produce are fast, well-formed, and genetically intact.

None of this is extreme. All of it is temporary. And for something as consequential as creating life, the return on investment is enormous.

I am mad. There is no option. We will CONQUER THESE GOALS. The consequences are BAD

I fucking ran a marathon

Next year is ABSOLUTELY RIPE for TOTAL TRANSFORMATION

I am on a mission

I have an ultimatum – get healthier to procreate.

I dont want to create a child in my current state. I am not healthy enough to do that. I dont want my kid to inherit the bad things in my body.

I am going to shed body fat, build STRENGTH, raise the T levels, and build a great aerobic goal.

I HAVE NO CHOICE

I am visualizing CALM AND COLLECTED LOCK IN.