Derek (More Plates More Dates)

If you're on a ketogenic diet, stop doing it.

Like talk to your doctor first, obviously.

It's just like mechanistically, this is what happens if you have a lack of insulin signaling, you will have less capacity to suppress the binding proteins.

Be informed before you like freak out about anything.

Yeah, I think it's kind of like in the simplest way I could put is like descending order of intensity, essentially.

So like, you know, weightlifting at the top and then you have like some of your more like hit style workouts underneath that.

And then at the bottom of it would be like the most basic of, I don't know, barely exerting yourself, but like getting out there and moving.

that is going to have the least impact in general and at the top it's going to be you know the muscle building facilitating processes the things that build bone etc resistance training that's going to be the most directly impactful but ultimately it's also going to be what is the overall exercise regimen that you adhere to because a lot of people the problem is not even necessarily like oh what's the perfect thing like it has to be something you enjoy enough that you'll adhere to it so it's like adherence almost trumps

optimal in some capacity so like get the thing you can adhere to

The diet model that you can adhere to, like a lot of people, the diet that on paper is the best, it won't be the one that you stick to for more than like six weeks.

So like, don't do that one if that's the case, because you're not going to stick to it and then you're just going to end up where you were before.

So calories trump everything, unfortunately, you know, or fortunately, because it gives you a lot more versatility with like your choices.

I think it's not like you're stuck in a myopic kind of, you know, box of I have to be on like the Mediterranean diet or I have to be on the carnivore diet or I have to be on the vegan, you know, the whatever.

There are a lot of ways to skin a cat and ultimately it's going to come in mainly from energy balance and then also from there optimizing for, you know, having adequate protein, fat presence, carbohydrate balance to support your, you know, whatever exercise you're doing and the intensity of it and all the things underlying that.

Yeah.

Like in general, I think the most reliable things that move the needle, if you were deficient, what is, I don't know, people are familiar with the ZMA.

It was like the first like combo supplement that was sort of seen as like a testosterone booster that was available on the market.

And it's, you know, like zinc, magnesium, and I don't remember if the A was something else, but

Vitamin D is the third thing you want.

I don't remember what the H stands for.