Most high performers who are short on time are trying to fix their health the same way they manage everything else. With systems, tracking, and optimisation. Counting calories. Eating "healthy." Hitting the gym before a packed day. The problem with this is mainstream nutrition wasn't built for how your body actually works. It was built for sedentary people managing portion sizes. You're not managing portions. You're managing a business, a team, your family, and trying to perform at a high level every day. You're trying to optimise output while the input is broken. And when life gets busy, you default to what's convenient. Which is exactly what keeps the problem getting worse. This leads to stubborn body fat that won't move despite the effort, afternoon energy crashes right when you need to think clearly, brain fog on your most important days, and a body that no longer matches what you've built. After reaching 102kg at 12% body fat, breaking the Liver King's Barbarian world record, and helping the people around me transform using the same system. Here's what I'd do instead: Remove the metabolic disruptors from your diet. Seed oils and ultra-processed foods signal your body to stay in fat-storage and low-energy mode. Remove the signal. Your body switches back into fat-burning mode on its own. No extra time. No complex tracking. Actually less effort than what you're doing now. This works because the problem was never how much you eat. It's what modern food is telling your body to do. Which leads to dropping 10kg of body fat, waking up with consistent energy, and having the mental clarity to perform at your highest level. Every single day. Now, high performers, you can think about it like this… Are you still trying to out-discipline a diet that's working against you? Or are you ready to remove the problem and let your body do what it was built to do?

Have you ever wondered why everyone tells you to eat nuts and seeds for Vitamin E? Most people think Vitamin E is just a regular vitamin. But it actually has a very special job. Vitamin E is like a shield. Its job is to protect the fat in your body. Some fats are very "fragile." This means they can break easily when they touch oxygen. When these fats break, they turn "rancid" inside you. This can hurt your heart, your skin, and your blood. --- The Problem with Seed Oils --- Today, most people eat a lot of "seed oils." These are oils like soybean, corn, and canola oil. The average person eats about six tablespoons of these oils every single day! These oils are very fragile. They need a lot of Vitamin E "shields" to keep them safe. But there is a big problem: 1. The oils are empty. When factories make seed oils, they use high heat. This heat kills the Vitamin E. So, you are eating "naked" fats with no shields. 2. The "Nut" Trap. People say, "Just eat more nuts to get Vitamin E!" But nuts are also full of fragile fats. The Vitamin E in the nut is busy protecting the nut itself. It doesn't have any extra power left to protect the seed oils you ate earlier. --- It’s a Math Problem --- If you eat a lot of seed oils, you will never have enough Vitamin E. It is almost impossible to get enough from food to cover all that oil. Your body’s "shields" will run out. When that happens, your red blood cells can get weak and break. --- What Can You Do? --- The best way to fix this isn't just taking more pills. The best way is to stop eating the fragile oils. Instead of seed oils, try eating "stable" fats. These are fats that don't break easily, like: - Butter - Tallow (Beef fat) - Coconut oil When you eat stable fats, you don't "burn through" your Vitamin E. Your body can finally use its shields to protect you instead of just protecting the junk food you ate!

Most people ask the wrong question. They ask: “Is olive oil healthier than seed oils?” That’s not the decision. The real question is: What fat causes the least damage when you heat it? 🫠 Heat is the constraint Cooking applies heat. Heat breaks fragile fats. Broken fats don’t stay neutral. They turn into inflammatory byproducts. So the best cooking fat is the one that stays stable under heat. 💔 Why fats break Fats break through oxidation. Oxidation increases with: - Heat - Light - Time Polyunsaturated fats are fragile. Saturated fats are stable. This difference explains most diet-related inflammation. 😵 Linoleic acid is the bottleneck Linoleic acid is a polyunsaturated fat. Because of that, it: - Oxidizes easily - Accumulates in body fat and cell membranes - Persists for years once stored High tissue levels of linoleic acid are associated with: - Chronic inflammation - Insulin resistance - Obesity - Cardiometabolic disease This isn’t about one meal. It's about long-term accumulation. 🧪 How much linoleic acid is in common fats - Butter / tallow: ~1–2% - Coconut oil: ~2% - Olive oil: ~8–12% - Avocado oil: ~15–20% - Seed oils: 50–70%+ Lower linoleic acid = less oxidation Less oxidation = lower inflammatory burden 🫒 Where olive oil fits Olive oil is better than seed oils. It contains: - Mostly monounsaturated fat - Polyphenols - Vitamin E These compounds are associated with improved lipid markers and reduced cardiovascular risk. But here’s the constraint: Olive oil still delivers meaningful linoleic acid. And heating it still accelerates oxidation. So while olive oil may be beneficial in some contexts, it is not an optimal cooking fat if the goal is lowering long-term metabolic stress. 🐮 Why animal fats and coconut oil perform better Butter, ghee, tallow, and coconut oil are predominantly saturated. That makes them: - Heat-stable - Resistant to oxidation - Far less likely to contribute to inflammatory byproducts

Most people think exercise is healthy despite stress. That’s wrong. Exercise works because it stresses you. Specifically, it creates oxidative stress. And that stress is the signal. In a human study published in PNAS, researchers ran a simple test. Everyone trained for four weeks. Same workouts. Same effort. Half took antioxidants. Vitamin C. Vitamin E. Half didn’t. Here’s what happened. The non-antioxidant group: - Became more insulin sensitive - Lowered fasting insulin - Improved metabolic markers - Upregulated mitochondrial genes The antioxidant group? Nothing. No benefit. Same work. Zero reward. Why? Because exercise creates reactive oxygen species (ROS). And ROS is not damage. It’s the message. ROS tells your body: “Adapt or fall behind.” So your mitochondria get stronger. Your insulin sensitivity improves. Your internal antioxidant system ramps up. But when you take antioxidants? You mute the message. No signal. No adaptation. This is called mitohormesis. Small stress. Big payoff. Remove the stress? You remove the payoff. Here’s the uncomfortable truth: If you block the signal, you block the result. Exercise isn’t about comfort. It’s about controlled chaos. Stress. Recover. Adapt. That’s the deal. --- Why this matters This explains why: - Antioxidant supplements often fail - Exercise feels hard before it works - Trying to eliminate stress makes you weaker Health isn’t built by avoiding fire. It’s built by learning to use it.

It’s About Environment Most people think vitamin C comes from oranges. That’s wrong. Oranges are average. Vitamin C density varies wildly. And the best sources aren’t the most common ones. Here’s the difference. An apple has ~5 mg. An orange has ~50 mg. A guava? Over 200 mg. Kiwi. Papaya. Strawberries. All higher than oranges. Not by accident. By design. --- Vitamin C Was Always Meant to Come From Food Humans don’t make vitamin C. That’s not an oversight. It’s a signal. Our physiology assumes regular intake from food. When that assumption is met, things work. When it isn’t, things break. Fast. Especially collagen-heavy tissue: Gums. Teeth. Skin. Joints. The body doesn’t depend on optional nutrients. If something is required, it’s required consistently. --- Why Tropical Fruits Are Higher in Vitamin C Vitamin C isn’t a vitamin to plants. It’s protection. It shields against: - Intense sunlight - Heat - Oxidative stress - Microbial pressure Where are those pressures highest? The tropics. So tropical plants make more vitamin C. Temperate fruits don’t need to. Apples and pears are built for storage. Durability. Shelf life. Not nutrient density. That’s why they last longer. And why they deliver less. --- Here’s the Part People Miss Vitamin C deficiency doesn’t show up quietly. It shows up where turnover is highest. The gums. The connective tissue. The immune system. That’s why early deficiency was first noticed in the mouth. Not the muscles. Not the brain. The gums. --- The Takeaway If vitamin C is the goal: - Stop chasing apples - Stop worshipping oranges - Choose tropical and subtropical fruit Guava. Kiwi. Papaya. Strawberries. The body expects vitamin C. It expects it from food. Remove the source, and the system fails. Same rules. Different nutrient.