Delaying Heat Death

Nothing burns brighter than biology.

"It is not death that a man should fear, but never beginning to live.”

- Marcus Aurelius

Reflecting

Today’s VT is a preview of ideas from Vittorio, author of the Bio/acc Manifesto, intended as a prologue for our conversation in an upcoming post. I can’t wait!

Your body maintains no illusions about your physical capacity. Every cell in your system constantly monitors survival readiness through chemical messengers that reflect movement quantity and intensity. Sedentary behavior doesn't merely represent missed opportunity for improvement, it actively triggers rapid physiological abandonment. This isn't theoretical speculation; it's observable biochemistry with severe consequences (Booth et al., 2017).

- Surrendering to Decay

Training

“No sweat” desk exercise: 100 band pull aparts and working on grip:

Endurance zealots have perpetuated the myth that steady-state cardio reigns supreme for metabolic health. This narrative collapses under scrutiny of cellular mechanisms. Your mitochondria, the microscopic power plants that determine metabolic performance, respond more favorably to resistance training and high-intensity protocols than traditional cardio. Understanding these mechanisms reveals why conventional "cardio" represents a suboptimal approach for most individuals seeking metabolic optimization…

Movement isn't motivated by abstract health concepts, it creates concrete biochemical cascades that rebuild your entire organism. These aren't subjective feelings or theoretical benefits. They're measurable biological events triggered by mechanical loading. Your body experiences these changes regardless of your awareness, beliefs, or goals. Understanding these mechanisms transforms exercise from aspirational wellness into tactical biochemical manipulation.

- How Resistance Training Reprograms Your Hormones, Brain, and Genes

Fueling

Venison frenched rib rack

1.Eliminating seed oils restores proper mitochondrial membrane composition, enhancing energy production and reducing oxidative stress

2.Strategic carbohydrate management restores insulin sensitivity, optimizing both glucose and fat metabolism

3.Prioritizing nutrient-dense animal foods provides all essential micronutrients in their most bioavailable forms

- Stop Eating Like a Slave. Start Eating Like a Human

Supplementing

Supplements work together. Vitamin D benefits almost everyone but should be taken with Magnesium and K2, which help move calcium from arteries (bad) to bones (goood).

Measuring

Never stop measuring when you suspect bad facts. I’ve had more than usual work-related stress so not excited to see today’s blood pressure and other stats, but taking them anyway.

Recovering

If everyone always slept 6 hours a night, and a company came out with a drug that made people feel like they slept 8 hours—enhancing their energy, mood, patience, intelligence, and creativity, while also making them look great, boosting their immune system, and increasing their life expectancy—everyone would take it. So why do I stay up those last 2 hours every night?

- Tim Urban

Tier 1 (Core Protocol)

These have the strongest evidence and should form the foundation of supplementation:

Magnesium Glycinate: 300-400mg, 30-60 minutes before bed

Mechanism: NMDA receptor modulation and muscle relaxation

Evidence: Multiple randomized controlled trials show improvements in sleep onset and maintenance

Specific Benefits: Reduces sleep latency by 15-20%, improves sleep efficiency by 10-15% (12)

Notes: Particularly effective in women during luteal phase; well-tolerated with minimal side effects

Glycine: 3 grams, 30-60 minutes before bed

Mechanism: Peripheral vasodilation and modest thermoregulation

Evidence: Several controlled trials show improvements in subjective sleep quality (13)

Specific Benefits: Accelerates the drop in core body temperature; reduces next-day fatigue

Notes: Sweet taste can be mixed with water or taken in capsule form

L-Theanine: 200mg, 30-60 minutes before bed

Mechanism: Increases alpha brain waves and GABA, reduces glutamate

Evidence: Well-documented anxiolytic effects that support sleep onset

Specific Benefits: Reduces sleep latency by 14-20%, particularly effective for anxiety-driven insomnia

Notes: Pairs well with magnesium; no tolerance or dependence issues

Melatonin (Situational Use Only): 0.3-1mg, 30-60 minutes before desired sleep time

Mechanism: Direct activation of melatonin receptors in SCN

Evidence: Strong support for circadian phase-shifting and jet lag; modest effects on primary insomnia (14)

Specific Benefits: Reduces sleep latency by 7-8 minutes; shifts circadian phase when used consistently

Notes: Not for daily long-term use; lowest effective dose recommended (most commercial products are overdosed)

- Sleep Like Biology Designed You To

Closing

Goal.