Some nights we’re gonna raise a glass with friends, and that’s okay. You don’t have to be a monk to live long. You just have to be smart when you drink. Here’s how I party without wrecking my sleep, liver, or gains the next day. Your “damage-control” stack (take before + during + after): - 200-500 mg milk thistle (silymarin) with dinner → protects liver cells from acetaldehyde - 100-400 mg magnesium glycinate → stops hangover headaches and calms cortisol - 100-200 mg L-theanine (or strong green tea) → blunts the wired/drunk feeling - 1 packet LMNT (electrolytes) or pinch of sea salt in between or after drinks → stays hydrated, no next-day bloat - NAC 300-600 mg before bed → boosts glutathione and clears toxins faster Drink rules that cut damage in half: - Clear spirits (vodka, tequila, gin) or dry red wine only → lowest congeners and sugar - Skip beer, dark liquor, sweet cocktails → they’re inflammation bombs - 1 glass water between every drink → liver processes alcohol 3x faster when hydrated I followed this at my friends wedding a little bit ago: 6 drinks, woke up at 7 a.m. ready to train. No fog, no regrets.

Quick overview of all things exercise in terms of longevity. This can also be found in the Basic - Exercise section of the classroom. Enjoy!

Was talking with an individual the other day who had this recommendation: "Eat a seasonal diet based on what's available in the local environment. No GMOs, no seed oils, no highly processed and packaged foods. Animal foods should make up the majority of the diet especially in colder months. I'd recommend to only buy 100% grass fed and grass finished animal products. Raw dairy, ruminant meat (beef, lamb, venison, bison, goat etc), pasture raised eggs not fed soy or GMOs, and the highest quality cleanest seafood you can find. Next you have fruit. Again should only be eaten when in season in your local environment. Winter or colder months less fruit. Summer or hotter months more fruit. Should come from a farm that has living soil and that doesn't use any toxic chemicals. Lastly you have vegetables, nuts, and grains. Overall not really a fan of any of these food groups as they contain a lot of things like anti nutrients and are hard to digest and utilize the nutrients from as the nutrients are tied up in cellulose which humans can't digest properly therefore a lot of the nutrients found in these foods remain biologically unavailable to the body as they are "locked" inside the plants indigestible wall. Now you can somewhat breakdown the cellulose with things like cooking and fermenting which I would always suggest at least one of the above if you eat these foods. Fermented vegetables, grains, and nuts are okay however they shouldn't make up the majority of your diet. So basically in my opinion for most people you should be eating an animal based diet. Majority of calories coming from animal foods. Reduce PUFA intake and increase saturated fatty acid plus omega 3 intake from grass fed animal foods and seafood to balance out the omega 3/6 ratio and lead to more stabilized cell membranes. Raw fermented dairy is king IMO. Eat fruit that is local and in season and not sprayed with toxic chemicals. Small amounts of fermented vegetables, nuts, and grains are okay. Winter or cold months should be high fat mainly animal foods. This will put you in a state of ketosis where you burn fat for fuel. Helps with thermogenesis, helps to activate autophagy, helps to support apoptosis.