I’ve actually got a few requests from old friends and clients about an update, and looking back I also realized that my last update was from October 4 last year, and my last ‘personal’ updates were from August.
As for the ventilation system that they began working on in May last year, they got it ‘sort of fixed’ in late August, but were back for adjustments as late as in January this year. Now the ventilation actually works and the air quality is pretty good. My air-cleaner does not even kick in, it simply stays in standby mode (and yes, I have dog hair and dirt everywhere.)
Although that got fixed in the end, late 2023 was ridden with some personal business, family business, and other processes that drained me quite a bit. Most of it is kind of sorted now, but it has severely halted my recovery process since the brainstem injuries and mental fatigue from my illness in 2017/2018. Still, when I began my “recovery-journey” in late 2019, I could only work for 45 minutes twice a week. Now, I’m working 4 to 5 hours daily, every single day of the week, year-round. And although it’s been a tough ride at times, I still have published a free article every morning, all since May of 2021. That is more than 1040 days without missing a day, and more than 1270 articles total – all free and part of my rehabilitation and mission to share what I’ve learnt during my 50 years on this plane.
Training
As for training, I averaged two training sessions a week in late 2023, however, as of mid-January of 2024, I’m back to about three and sometimes four training sessions a week, and every session is about 30 to 35 minutes. I usually rotate on a simple ‘3-split,’ as in vertical push and pull, legs, and horizontal push and pull. I do not really train arms, unless I get a few extra minutes once a month or so for a couple of sets.
My training philosophy is simple. Kind of “low-reps” but with a long time under tension, where you lift as heavy as you can with perfect form — fully utilizing the stretch position, a very slow and controlled eccentric/lowering movement, a full pause of 2 seconds at the bottom of an exercise (the stretch position,) and a controlled and “as explosive as possible” concentric/lift movement. This kind of strict form will humble you, as you have to lower the weights substantially. But I rather do that and decrease the load on joints and the risk of injury, all while working to get stronger with that perfect form instead.
For example, today I did shoulder (military) presses in the Smith Machine, which allows me to use perfect form. If I only lower the barbell to my chin in about 1 second and explode up again, I can press 110 kg (242lbs.) for 3 reps. However, now I lower the bar slowly for 3-4 seconds, rest it on the upper chest for 2 seconds. No bounce, just let it rest while keeping the muscle tension and then press up. Today I managed 3 perfect slow reps in my last working set with 85 kg (187lbs.), and that at a bodyweight of 76.5 kg (168lbs.) And that also felt a lot better than if I would have pressed 110 kg with a shorter range of motion (as most people do in the gym.)
It’s the same with bench press, if I arch my back, pull in my feet, use a really wide grip, and emulate a competition lift with a really short distance for the bar to travel, I can press about 160 kg (352 lbs.), more than double my bodyweight. However, with only the chest up, a somewhat flat back, feet simply on the ground and no pressure through them, a grip just a bit outside of shoulder-width, lowering for 3 seconds, pausing on the chest for 2 seconds feeling the incredible stretch, and then push up in full control, I can only do 120 kg (265 lbs.), but it feels amazing compared to trying to lift as much as possible, simply touching the chest.
Also, as usual, I always alternate between “opposite” body parts to save time. I do one set of shoulder presses (vertical press) and then one set of lat-pulldowns (vertical pull,) and so on. On leg-day I might do one set of squats, then one set of Romanian deadlifts, or one set of leg-extension and one set of leg curls, and so on, back and forth. No rest more than going between the exercises.
And again, I only train to maintain my muscle mass (body weight at around 76kg but never above 80kg) and to keep my muscle- and joint-strength up. So, yeah, I look pretty much as I did in 2021 when I had recovered most of my physique, and as I looked in the last couple of years – but a bit stronger and with zero aches (the picture is from late February, 2024.) All my old injuries I dragged with during 1995 to 2017 are all gone, all healed up – thanks to proper nutrition, fasting, and smarter training.
Way of Eating
As you should know by now, I follow our species-appropriate, species-specific way of eating, which is 100% animal-based, as in hyper carnivore. I eat most of my meat raw, just “warmed-up” to about body temperature. I usually have three meals a day. Two small meals in the morning (05:00 a.m., after dog walk) and forenoon (10:00 a.m.,) and one big meal in the early afternoon, around 2:30 p.m. I usually sleep between 9.00 p.m. and 4.00 a.m., and on days I go to the gym, I usually train sometime around 8:00 a.m. or 9:00 a.m.
My first meal is usually a couple of raw eggs, some kefir, some butter, and a scoop or two of unsweetened, unflavored whey concentrate. My second meal is either a small portion of fatty fish, some kind of fatty meat, or about the same as the first meal.
And the reason for a whey concentrate is that it’s simply “cold dried” and somewhat filtered milk, with most of the vitamins and minerals intact, and whey is very rich in phosphorus, magnesium, calcium, selenium, zinc, and also potassium, copper, and iron. It’s simply a lot more than just a “protein” supplement. And that’s why I use a concentrate and not an isolate or a “purer” protein, since they lack all that goodness.
And no, I do not take any other supplements, as there is no need for it, and most supplements are simply pseudo-science junk.
My third meal is the largest of the day and usually consist of beef and/or lamb, most of the time ground minced beef, at about 500 to 600 grams, 8 to 12 eggs, and some butter. Sometimes I mix in some bone marrow and add some feta cheese. And I usually consume one large raw veal liver a month. That’s about it. On average about 220 to 250 grams of protein and 200 to 250 grams of fat a day.
And yes, I’ve been eating about 8 to 12 eggs on average daily since I recovered and healed myself in early 2018 and my bloodwork has never been better. It’s one of the best foods there is, only second to ruminant grass-fed meat and organ meats.
As for the meat, I use a cast iron frying pan on the lowest heat setting. I only put the meat, or the ground beef (as patties,) in for about 20 seconds or so on each side, only to give it a slight coloring and to increase the temperature to about 30 to 35 Celsius (86 to 95 F.) In other words, practically raw, only warmed up to a more palatable temperature.
As for eggs, I separate the yolks and put them on the meat while I add some heavy cream or more butter to the egg whites in the frying pan, and on the same low temperature, I stir lightly until it turns white and reaches about the same temperature as the meat (never above 40C/104F.)
To this simple meal I add a pinch of Celtic Sea salt. That’s it. I could eat that for the rest of my life, easily. Simple and delicious. And then again, I simply see food as sustenance and I have zero cravings for anything else, as I’m fully nourished.
I have not even been able to imagine eating something unhealthy for years. The thought of bread, vegetables, or sweets makes me sick to my stomach. And that is as it should be, as thinking, craving or fantasizing about food is a sign of nutrition deficiencies and a very bad and dangerous relationship to food. For more on real human nutrition, check out my ‘Quick Start Archive.’
With all that said, I’ve been accepting very few clients this year and only some consulting sessions, as I’ve been extremely tired during January and February. However, I’m now opening up more spots again, so if you need help with transitioning into our natural diet, or if you need help with losing body fat or any other health issues, I’m available, just check my coaching page and fill out the simple form and I’ll contact you within 24 hours.
And if you simply wish to support my work and the daily articles, please donate or join us at our uncensored community forum Ungovernable.se.
Thank you for reading!
