From Fat to Fit 2025 - I Really Mean It This Time! (7 Viewers)

[Terminalxylem]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

 

[FarFromHome]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

 

[FarFromHome]

I'm 6 ft 1 and 200 lbs now. I shoot for 150 grams a protein a day. Read crazy stuff that says 2 grams per pound. Just seems excessive. Settling at 150 feels about right for me. I could change through logical discussion. I'm open I guess. I get 50 grams from shake and protein bar daily. Easy to get the final 100 from daily food.

 

[Major]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

Haha, I'd hope a frail egghead could lift his bodyweight at least 10-15 times.

 

[The Longtime Lurker]

I'm 6 ft 1 and 200 lbs now. I shoot for 150 grams a protein a day. Read crazy stuff that says 2 grams per pound. Just seems excessive. Settling at 150 feels about right for me. I could change through logical discussion. I'm open I guess. I get 50 grams from shake and protein bar daily. Easy to get the final 100 from daily food.

I'm at roughly the same protein to weight ratio as you. I think it feels right to me too for general fitness, but do up it when my focus is on muscle gain vs endurance training. I don't take any whey currently, but 18g does come from collagen powder.

 

[The Longtime Lurker]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

Haha, I'd hope a frail egghead could lift his bodyweight at least 10-15 times.

"You gotta pump those numbers up, those are rookie numbers"

 

[Terminalxylem]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

Haha, I'd hope a frail egghead could lift his bodyweight at least 10-15 times.

Funny, I thought a musclebound Adonis should do double that.

Otherwise, better up the pro, bro.

 

[FarFromHome]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

Haha, I'd hope a frail egghead could lift his bodyweight at least 10-15 times.

Funny, I thought a musclebound Adonis should do double that.

Otherwise, better up the pro, bro.

Now that I have breaking news on body types, I think a handicap would have to be implemented. Straight up Arnold would beat Harry Potter in this challenge. Ha ha

 

[Terminalxylem]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

Haha, I'd hope a frail egghead could lift his bodyweight at least 10-15 times.

Funny, I thought a musclebound Adonis should do double that.

Otherwise, better up the pro, bro.

Now that I have breaking news on body types, I think a handicap would have to be implemented. Straight up Arnold would beat Harry Potter in this challenge. Ha ha

The handicap is my torn hamstring. But I’d consider a one-legged contest, as I’ve heard those are smart.

Maybe set the goal as a function of our protein intake?

 

[Major]

American protein consumption per capita is among the highest in the world, about 114 grams/day, over 20% daily caloric intake. That’s well above what is recommended. So why does everyone seem to believe we need more?

I don't think it's wise to compare the average American who lives a sedentary lifestyle to those of us who are actively lifting weights, playing sport and exercising almost daily. As you age, protein becomes even more important for muscle growth, maintenance and recovery. All of our bodies respond differently though and most of have varying goals. The little guy down the street who preaches a vegan diet and does daily transcendental meditation, doesn't need to worry about consuming as much protein as a beast like me who's working on throwing a football over them mountains like I did back in 82

If your goal is to ensure you maintain as much muscle, for as long as possible, maybe. I’d still argue anything over 1.6 g/kg is gratuitous, but whatever.

OTOH, if you want to maximize healthspan, not so much.

I guess we differ theoretically. I think lifting weights and carrying muscle has so many more benefits for my mind and body than purely aesthetics.

I agree lifting weights and maintaining muscle is great. While I’m sure you imagine me as some frail egghead, I’ve spent plenty of time in the gym. Though I’ve transitioned away from lifting, by no means have I given up on maintaining strength.

We differ in opinion about how much muscle/strength is enough. More importantly, what level of protein intake is necessary to achieve that goal, in the context of living a long, healthy life?

While the first statement is pretty subjective, there’s an objective answer to the second question, or enough data to generate a ballpark estimate, at least.

Haha, I don't think that. I do enjoy the banter because you seem to take on this anti protein approach that categorizes it as a bro science while I think there is a lot of evidence that increased protein helps aging men maintain their health and muscle.

Well, if it's any consolation, pretty sure my low protein muscle can match you in pull ups, even with a bum leg.

And I'm not anti-protein. I'm anti-pop nutrition, especially when it interferes with optimizing overall health.

Pull up challenge!!!! Ha ha

Haha, I'd hope a frail egghead could lift his bodyweight at least 10-15 times.

Funny, I thought a musclebound Adonis should do double that.

Otherwise, better up the pro, bro.

Now that I have breaking news on body types, I think a handicap would have to be implemented. Straight up Arnold would beat Harry Potter in this challenge. Ha ha

I dunno bro. I think the little fella is going to have to add some weight to his girlish figure to make this a fair competition.

 

[Berlin]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

 

[The Longtime Lurker]

Finished a month of a high end RRW

What is this?

 

[Berlin]

Rest, Recovery, Wellness - franchising business that offers cold plunge, infrared sauna, and red light along w some hyperbaric and float pool therapy. I did one month but stopped due to work schedule and costly if not using.

You can self schedule and do circuits of hot/cold w red light to finish. I really enjoy the cold plunge and this created an easy way to do it. I also wanted to try the red light for some mild psoriasis

 

[The Longtime Lurker]

Rest, Recovery, Wellness - franchising business that offers cold plunge, infrared sauna, and red light along w some hyperbaric and float pool therapy. I did one month but stopped due to work schedule and costly if not using.

You can self schedule and do circuits of hot/cold w red light to finish. I really enjoy the cold plunge and this created an easy way to do it. I also wanted to try the red light for some mild psoriasis

I'm a fan of these recovery techniques and equipment aswell, so much so i bought a lot of it for in home use. Biggest downside to me is the time sink. They've paid for themselves at this point compared to going to a facility though.

I agree with your original post on the topic. As beneficial as these devices are they're secondary to a solid foundation of quality sleep, clean eating, plenty of water, adequate movement/exercise ect.

 

[Terminalxylem]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

 

[Berlin]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

 

[The Longtime Lurker]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

Have you tried tongkat ali, fadogia agrestis, or shilajit with that? Curious if they have any noticeable results. I've never tried any of them, but have read they can have a similar or enhancing effect along with boron to increase testosterone.

 

[Terminalxylem]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

Have you tried tongkat ali, fadogia agrestis, or shilajit with that? Curious if they have any noticeable results. I've never tried any of them, but have read they can have a similar or enhancing effect along with boron to increase testosterone.

What testosterone level are you guys shooting for? Why not use the actual hormone?

 

[The Longtime Lurker]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

Have you tried tongkat ali, fadogia agrestis, or shilajit with that? Curious if they have any noticeable results. I've never tried any of them, but have read they can have a similar or enhancing effect along with boron to increase testosterone.

What testosterone level are you guys shooting for? Why not use the actual hormone?

I'm not using any of them. I've just read about this and wondered about a first hand account. Mostly just curious if they actually work as some describe.

 

[Major]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

Have you tried tongkat ali, fadogia agrestis, or shilajit with that? Curious if they have any noticeable results. I've never tried any of them, but have read they can have a similar or enhancing effect along with boron to increase testosterone.

What testosterone level are you guys shooting for? Why not use the actual hormone?

Protein is bad but here's some steroids for you. Much healthier bro

 

[Terminalxylem]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

Have you tried tongkat ali, fadogia agrestis, or shilajit with that? Curious if they have any noticeable results. I've never tried any of them, but have read they can have a similar or enhancing effect along with boron to increase testosterone.

What testosterone level are you guys shooting for? Why not use the actual hormone?

Protein is bad but here's some steroids for you. Much healthier bro

You obviously haven't followed my posts in the "low T" thread.

Even though it's become relatively common practice in "men's health" clinics, I wouldn't recommend testosterone supplementation to anyone who isn't hypogonad (low testosterone levels), after secondary causes are addressed. In that regard, obesity and excess alcohol intake are common contributors that are often glossed over, in favor of the pharmacologic quick fix.

 

[FarFromHome]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

 

[The Longtime Lurker]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

55 gallon plastic barrel and a step ladder. Ice from the freezer gets it cold real quick. Sauna first then the plunge. Rinse and repeat until I'm tired of doing it.

 

[Major]

In case it helps anyone. None of us have this figured out. Journey

1. Weights 3 x weekly * I will do a small amount of FLIGHT by BPN but use about 1/4 dose due to some caffeine issues. Major lift improvement w this.
2. Walks 4-7 x weekly *just started using a weighted vest for short hill walks (Henkelion on Amazon)
3. Yoga - short 15-20 min YouTube original 30 day yoga by Erin Motz - Bad Yogi
4. Protein - Be Well By Kelly grass fed - 1 scoop daily
5. Collagen - Great Lakes Wellness - 1 scoop
6. Creatine - Momentus - 1 scoop
7. Boron - NOW - 9mg daily
8. Magnesium Glycinate NOW - just started taking 2 at bedtime - major sleep change. Monitor closely - may try 1 instead of 2
9. Sauna - steam as often as possible at healthclub
10. Food tracking on MacroFactor. Pay 12$ monthly for AI and scanning.
11. Just started going hard at push ups and pull ups from scratch. Doing some walks around Audubon Park in NO and I was awful at the workout stations despite strong in the gym. Short Goal 50/5

Finished a month of a high end RRW which has circuit of cold plunge, infrared sauna, and red light. I loved it but some major time and money commitment. I think more important to get your *** in the gym and eat right/less as your foundation. But will try again when situation allows.


I use a daily habit tracker in a Bullet journal. Above habits and others I value. Example - alcohol. simply track how many days I have a drink vs not. Sometimes I go 30 without sometimes I have 3-4 week. Without a doubt it impacts awaking and performance.

What’s the boron supposed to do?

I am trying it for a few months to see if it boosts testosterone levels. Some research supports that theory. Cheap / relative low risk.
** I get labs about twice a year with concierge physician.

Have you tried tongkat ali, fadogia agrestis, or shilajit with that? Curious if they have any noticeable results. I've never tried any of them, but have read they can have a similar or enhancing effect along with boron to increase testosterone.

What testosterone level are you guys shooting for? Why not use the actual hormone?

Protein is bad but here's some steroids for you. Much healthier bro

You obviously haven't followed my posts in the "low T" thread.

Even though it's become relatively common practice in "men's health" clinics, I wouldn't recommend testosterone supplementation to anyone who isn't hypogonad (low testosterone levels), after secondary causes are addressed. In that regard, obesity and excess alcohol intake are common contributors that are often glossed over, in favor of the pharmacologic quick fix.

I haven't but that seems like something we can agree on. The TRT thing is getting out of hand. Nowadays it seems like a crutch often prescribed in lieu of working out, maximizing sleep and eating right/upping their protein. I also get a laugh when people say they're not on roids just TRT bro.

 

[Senor Schmutzig]

Last time I checked, a week or so ago, I was down 20 pounds since January, 246 to 225.

Over the past couple of weeks I have had multiple people ask if I have lost weight so something is working.

Continuing to hit 11k-13k steps/day and am on a 33 day streak that may come to an end today as I am going to be on flights all day (SAN-PHL and PHL-BCN) but I’ll probably try to get them in during my 3 hour layover in Philly.

My initial target is 220 but the pace has slowed lately. I’m at the front end of a two-week business trip so hopefully I can maintain the structure of my diet. I have been pretty good on the trip so far with the exception of a shared dessert a couple of nights ago and the little box of gummy bears that the hotel gave as a welcome gift when I checked in.

Down to 222.5 despite traveling for the past 6 weeks for work (and being gone 4 out of the past 6 weekends).

I have been doing pretty well on the diet and continuing my morning walks (67-day streak of 10k+ step days). Next week, I am heading on vacation in Europe for 12 days or so I'll be changing my diet a little bit while I'm there. Probably introduce a little red meat to the diet during that time, but since we will be in Croatia and Greece, we'll probably take advantage of the Mediterranean diet with more fish.

 

[Berlin]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

 

[FarFromHome]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

Good post. Lurker above also mentioned this ice thing. Thats the part that loses me. The process of ice. Would love one I can just turn on and turn off.

 

[The Longtime Lurker]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

Good post. Lurker above also mentioned this ice thing. Thats the part that loses me. The process of ice. Would love one I can just turn on and turn off.

I'm in the great white north so really only need ice 3 months out of the year if that. The ability to keep water cold is usually pretty easy here. Also have the world's biggest ice bath (lake superior) out my front door.

Have you tried cold showers? Turn on the cold full blast and hop in for 2 mins (research I'm aware of into this shows 2 mins is the most you need for max benefits, past that is for mental toughness, but physiological benefits happen pretty fast). That'll give you an idea if it's something you want to commit to and you'll get a sense of the benefits.

 

[Terminalxylem]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

Good post. Lurker above also mentioned this ice thing. Thats the part that loses me. The process of ice. Would love one I can just turn on and turn off.

I'm in the great white north so really only need ice 3 months out of the year if that. The ability to keep water cold is usually pretty easy here. Also have the world's biggest ice bath (lake superior) out my front door.

Have you tried cold showers? Turn on the cold full blast and hop in for 2 mins (research I'm aware of into this shows 2 mins is the most you need for max benefits, past that is for mental toughness, but physiological benefits happen pretty fast). That'll give you an idea if it's something you want to commit to and you'll get a sense of the benefits.

Our water heater failed a while ago, so I was forced to try this a few days. Pretty invigorating, though I’ve relapsed back to hot showers.

 

[The Longtime Lurker]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

Good post. Lurker above also mentioned this ice thing. Thats the part that loses me. The process of ice. Would love one I can just turn on and turn off.

I'm in the great white north so really only need ice 3 months out of the year if that. The ability to keep water cold is usually pretty easy here. Also have the world's biggest ice bath (lake superior) out my front door.

Have you tried cold showers? Turn on the cold full blast and hop in for 2 mins (research I'm aware of into this shows 2 mins is the most you need for max benefits, past that is for mental toughness, but physiological benefits happen pretty fast). That'll give you an idea if it's something you want to commit to and you'll get a sense of the benefits.

Our water heater failed a while ago, so I was forced to try this a few days. Pretty invigorating, though I’ve relapsed back to hot showers.

Understandable. It's a pretty jarring experience though it does get easier. Are all the health benefits overblown? Maybe, but the mental aspect is real. For me it's a great way to get the day going. For those lifters looking for hypertrophy make sure and do it before a workout. Apparently this effect is less of an issue if you do it after.

https://www.mensjournal.com/news/study-cold-plunges-reduce-muscle-growth

Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training - PMC

We investigated functional, morphological and molecular adaptations to strength training exercise and cold water immersion (CWI) through two separate studies. In one study, 21 physically active men strength trained for 12 weeks (2 days per week), ...

pmc.ncbi.nlm.nih.gov

 

[FarFromHome]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

Good post. Lurker above also mentioned this ice thing. Thats the part that loses me. The process of ice. Would love one I can just turn on and turn off.

I'm in the great white north so really only need ice 3 months out of the year if that. The ability to keep water cold is usually pretty easy here. Also have the world's biggest ice bath (lake superior) out my front door.

Have you tried cold showers? Turn on the cold full blast and hop in for 2 mins (research I'm aware of into this shows 2 mins is the most you need for max benefits, past that is for mental toughness, but physiological benefits happen pretty fast). That'll give you an idea if it's something you want to commit to and you'll get a sense of the benefits.

Our water heater failed a while ago, so I was forced to try this a few days. Pretty invigorating, though I’ve relapsed back to hot showers.

Understandable. It's a pretty jarring experience though it does get easier. Are all the health benefits overblown? Maybe, but the mental aspect is real. For me it's a great way to get the day going. For those lifters looking for hypertrophy make sure and do it before a workout. Apparently this effect is less of an issue if you do it after.

https://www.mensjournal.com/news/study-cold-plunges-reduce-muscle-growth

Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training - PMC

We investigated functional, morphological and molecular adaptations to strength training exercise and cold water immersion (CWI) through two separate studies. In one study, 21 physically active men strength trained for 12 weeks (2 days per week), ...

pmc.ncbi.nlm.nih.gov

Good post. Cold showers appears to be the simple compromise. Let's roll.

 

[Terminalxylem]

Always been super interested in cold plunge. U can get a cheap portable one on Amazon. The way I'm wired, I'm so process orientated, that I just can't pull the trigger. Anyone got a portable on at home?

My daughter gave me a cheap inflatable one for Christmas one year. It takes a lot of commitment, especially in the south. You are either buying ice or freezing it. - not something I could see being easy to do consistently.

I started cold plunging during the winter at my outdoor club pool. It was pretty hit and miss but I fell in love with it. Honestly was much easier if my wife was with me or someone was around. Getting in ice cold water in the dark w cold weather around you is not easy to do.

The community aspect of the RRW was ideal. They have three tubs in kind of an open area with the saunas and there was plenty of support and coaching if needed. People moved in / out of the cold/hot circuits and there was usually other people around. I usually did two sessions of 3-7 minutes.

‘Everyone has a plan until they get punched in the face’. That is similar to cold plunging - it sounds and looks cool, but it honestly is very difficult unless you have very strong mental willpower and/or support.

Benefits - very subjective and debated.
My perspective:
More focused
Better appetite control
Felt leaner - **brown fat
Mood enhanced - sometimes big boost 2-3 hours.

I do not struggle w anxiety or ADD but others who do said consistent practice was a game changer for them.

Good post. Lurker above also mentioned this ice thing. Thats the part that loses me. The process of ice. Would love one I can just turn on and turn off.

I'm in the great white north so really only need ice 3 months out of the year if that. The ability to keep water cold is usually pretty easy here. Also have the world's biggest ice bath (lake superior) out my front door.

Have you tried cold showers? Turn on the cold full blast and hop in for 2 mins (research I'm aware of into this shows 2 mins is the most you need for max benefits, past that is for mental toughness, but physiological benefits happen pretty fast). That'll give you an idea if it's something you want to commit to and you'll get a sense of the benefits.

Our water heater failed a while ago, so I was forced to try this a few days. Pretty invigorating, though I’ve relapsed back to hot showers.

Understandable. It's a pretty jarring experience though it does get easier. Are all the health benefits overblown? Maybe, but the mental aspect is real. For me it's a great way to get the day going. For those lifters looking for hypertrophy make sure and do it before a workout. Apparently this effect is less of an issue if you do it after.

https://www.mensjournal.com/news/study-cold-plunges-reduce-muscle-growth

Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training - PMC

We investigated functional, morphological and molecular adaptations to strength training exercise and cold water immersion (CWI) through two separate studies. In one study, 21 physically active men strength trained for 12 weeks (2 days per week), ...

pmc.ncbi.nlm.nih.gov

Not really looking to bulk up, but I will loose some muscle while rehabbing my torn hammy. So weights may temporarily be back on the menu. Maybe I’ll throw in some cold showers on days I don’t.

 

[The Longtime Lurker]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

And back up to 177. Apparently just upping the cardio and calorie burn isn't sufficient like it used to be. Knocking another 150 calories off the diet which brings me down a total of 300 calories less than i was eating last winter and with the increased cardio I'll be right around a 500-700 calorie deficit on average. If i can maintain that it should do the trick.

 

[Mister CIA]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

And back up to 177. Apparently just upping the cardio and calorie burn isn't sufficient like it used to be. Knocking another 150 calories off the diet which brings me down a total of 300 calories less than i was eating last winter and with the increased cardio I'll be right around a 500-700 calorie deficit on average. If i can maintain that it should do the trick.

Not sure where you are in your fasting protocols, but since I began fasting weekly for 36-hours (about 8 out of past 10 weeks), I've lost a solid 6-7 pounds (keeping calorie counts to approximately 2000-2200 day the rest of the week). Took two or three weeks to really start feeling the difference, but it seemed to kick start my system again. I'm hoping I can ride this for another month or two and shed the last unwanted fat (fat chance, right?), and then scale back on the fasting.

I should probably climb some steps too.

 

[The Longtime Lurker]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

And back up to 177. Apparently just upping the cardio and calorie burn isn't sufficient like it used to be. Knocking another 150 calories off the diet which brings me down a total of 300 calories less than i was eating last winter and with the increased cardio I'll be right around a 500-700 calorie deficit on average. If i can maintain that it should do the trick.

Not sure where you are in your fasting protocols, but since I began fasting weekly for 36-hours (about 8 out of past 10 weeks), I've lost a solid 6-7 pounds (keeping calorie counts to approximately 2000-2200 day the rest of the week). Took two or three weeks to really start feeling the difference, but it seemed to kick start my system again. I'm hoping I can ride this for another month or two and shed the last unwanted fat (fat chance, right?), and then scale back on the fasting.

I should probably climb some steps too.

I haven't done an extended fast in about a year. I used to do one 24 hr fast a week and one 36-48 hr fast every month. I stopped due to concern over losing to much muscle, but I'll be dammed if i didn't feel pretty good. I intermittent fast most days, but i don't think the results are close to as good in my experience anyway.

I'm glad you brought this up. If i can't maintain the calorie deficit I might try some extended fasts and see if that jump starts things. Age has no doubt taken a toll on my metabolism, but i won't go down without a fight.

 

[Mister CIA]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

And back up to 177. Apparently just upping the cardio and calorie burn isn't sufficient like it used to be. Knocking another 150 calories off the diet which brings me down a total of 300 calories less than i was eating last winter and with the increased cardio I'll be right around a 500-700 calorie deficit on average. If i can maintain that it should do the trick.

Not sure where you are in your fasting protocols, but since I began fasting weekly for 36-hours (about 8 out of past 10 weeks), I've lost a solid 6-7 pounds (keeping calorie counts to approximately 2000-2200 day the rest of the week). Took two or three weeks to really start feeling the difference, but it seemed to kick start my system again. I'm hoping I can ride this for another month or two and shed the last unwanted fat (fat chance, right?), and then scale back on the fasting.

I should probably climb some steps too.

I haven't done an extended fast in about a year. I used to do one 24 hr fast a week and one 36-48 hr fast every month. I stopped due to concern over losing to much muscle, but I'll be dammed if i didn't feel pretty good. I intermittent fast most days, but i don't think the results are close to as good in my experience anyway.

I'm glad you brought this up. If i can't maintain the calorie deficit I might try some extended fasts and see if that jump starts things. Age has no doubt taken a toll on my metabolism, but i won't go down without a fight.

Not sure it helps, but I intentionally schedule a leg day with an extra serving of whey on the day I break my fast with the hope it will help preserve gains. About to go get very angry on the hack squat machine.

 

[The Longtime Lurker]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

And back up to 177. Apparently just upping the cardio and calorie burn isn't sufficient like it used to be. Knocking another 150 calories off the diet which brings me down a total of 300 calories less than i was eating last winter and with the increased cardio I'll be right around a 500-700 calorie deficit on average. If i can maintain that it should do the trick.

Not sure where you are in your fasting protocols, but since I began fasting weekly for 36-hours (about 8 out of past 10 weeks), I've lost a solid 6-7 pounds (keeping calorie counts to approximately 2000-2200 day the rest of the week). Took two or three weeks to really start feeling the difference, but it seemed to kick start my system again. I'm hoping I can ride this for another month or two and shed the last unwanted fat (fat chance, right?), and then scale back on the fasting.

I should probably climb some steps too.

I haven't done an extended fast in about a year. I used to do one 24 hr fast a week and one 36-48 hr fast every month. I stopped due to concern over losing to much muscle, but I'll be dammed if i didn't feel pretty good. I intermittent fast most days, but i don't think the results are close to as good in my experience anyway.

I'm glad you brought this up. If i can't maintain the calorie deficit I might try some extended fasts and see if that jump starts things. Age has no doubt taken a toll on my metabolism, but i won't go down without a fight.

Not sure it helps, but I intentionally schedule a leg day with an extra serving of whey on the day I break my fast with the hope it will help preserve gains. About to go get very angry on the hack squat machine.

I think you're right and upping protein during the refeeding will help. I'm not even sure it's a valid concern on my part as any muscle loss is probably pretty minimal. After my last trip to the grocery store more days not eating might help fatten the wallet and trim the waistline. Win win.

 

[FarFromHome]

Okay. I'm the classic Internet warrior on purchases. I researched and jumped into portable resistance bands. Got some heavy duty ones that I can keep on me to pound out some bicep reps in free time. Ha ha. Im that guy.

 

[Major]

Okay. I'm the classic Internet warrior on purchases. I researched and jumped into portable resistance bands. Got some heavy duty ones that I can keep on me to pound out some bicep reps in free time. Ha ha. Im that guy.

I love a good band. Gives you some good resistance, great for stretching and easy to travel with. I haven't done any research but need to reup. Any recommendations on brands, etc?

 

[FarFromHome]

Okay. I'm the classic Internet warrior on purchases. I researched and jumped into portable resistance bands. Got some heavy duty ones that I can keep on me to pound out some bicep reps in free time. Ha ha. Im that guy.

I love a good band. Gives you some good resistance, great for stretching and easy to travel with. I haven't done any research but need to reup. Any recommendations on brands, etc?

Whatafit brand has elite ratings, but I wanted stronger resistance. I chose Niteen. I don't want all the gadgets. I wanted heavy duty 90-125 lbs bands to really burn muscle and not have to combine 4 of them. This brand just looked simple, heavy duty to increase muscle and durable. 50% off on Amazon cost 28 bucks. Not to get into my finances , but I'm comfortable. I could have really spent some money and get something better, but I feel like i spend 28 bucks every other day on some fitness powder, pill or gadget. My wife gets Amazon emails every time I do. It's a running joke and my constant purchases for fitness. Ha ha

 

[Mister CIA]

Seems like we might be drowning out some of the regulars who are struggling. Personally, I could never, EVER begin to make significant progress so long as I publically affirmed my commitement to fitness. It's strange, but I think there's some psychology behind this (translation: I heard a podcast once), so maybe there is a little of that going on here, but probably not a lot.

So, let's make this all about me and my birthday, which is coming up in 8-weeks. All I'm asking for a bunch of you guys to check and give me a great report card.

Don't say anything and don't even like this post. Just show up on August 14th.

Be there or be square.