Max Lugavere

So it's like, kind of, it's difficult to not use chronically once you start using it.

All that being said, like as a nootropic, like as a cognitive boosting, you know, supplement, if you are able to have a responsible relationship with it, I mean, it does seem to boost, you know, acuity focus and stuff like that.

Well, in your 20s and 30s, you just you generally want to make sure that you're building your your bank, so to speak, of of skeletal muscle.

There's no better life insurance than having more muscle on your body for both men and women.

And so I'm a big advocate of resistance training for men, women, no matter how old you are.

I think the more muscle you can have on your body in your 20s and 30s because it becomes increasingly difficult.

to put on muscle as you get older.

There's, you know, menopause, there's andropause.

Every decade after the age of 30, I mean, usually coincides with a two to 3% loss in skeletal muscle mass, which is typical, but doesn't necessarily have to be the case.

So resistance training, I think is crucially important.

Lifting weights, um,

And doing it with sufficient intensity, you know, I think if you're in the gym and you're like just being there is, you know, in a way it's good because it shows initiative, but you really owe it to yourself.

If you're if you're making the time in your in your schedule to go to the gym and to resistance training, you should know how to do it effectively.

And I think a lot of people, a big mistake that many people make is that they don't train with sufficient intensity to properly send that stimulus to your muscles to adapt and grow stronger.

Men typically are, you know, more amenable because men tend to be egoically tied to the number of the weights that they're lifting.

But I think men and women should really, you know, become better acquainted with the level of intensity required to actually grow muscle, which is like, you know, you want to be lifting two or very close to failure on most of your sets.

I think protein, optimizing around high quality sources of protein, especially because older adults tend to under eat proteins.

So animal source proteins, primarily legumes like soy, you know, can be a high quality protein source.

But by and large, the best, most efficient way to get high quality protein would be from animal source foods, lean proteins like, you know, red meat, chicken, fish, etc.

eggs, etc.