 So the stress ends up impacting women a lot more. So I tend to advocate shorter or sorry longer feeding windows shorter fasting windows Or just simply having that fat in Another friend of mine Josh Whedon. He talked at the same Personalized life extension conference, which I highly recommend just a couple months ago. His process is basically eating five days a week He eats pretty low carbohydrate two days a week. He eats really low protein and every day he eats high fat Same sort of thing you get most of the benefits now personally I tend to advocate just doing pretty much strict intermittent fasting or intermittent fasting plus fat It's a little bit more about some bonuses. I mentioned the coffee plus butter plus MCT oil But you ask why? So here's the thing. There's this Pathway called mTor. It's mammalian target of rapamycin and all you assign say anti-aging geeks are starting to light it up in the Audience and yeah, I get fascinated by it too But there's a couple things that really hit that mTor pathway some of the stuff we've heard about it before Yesterday we heard Skyler talk about you know lifting heavy things hits mTor It remain fasting hits mTor Coffee hits mTor So what we're talking is synergy get all these different things together that in the end you get a lot more of the benefits and Ymct oil that medium chain triglycerides. It's basically a source of ketone bodies Straight source your body can't store that it pretty much has to burn it or let it go So what it means is your body can stain this process of ketosis even longer even in the Assets or even in the environment when you still have a little bit more carbohydrates. It's fantastic So let me tie the salt in together Airman fasting Simply you're reducing your feeding window. So you have times when you're eating and when you're not But it works best in conjunction with other things. I posted this on Twitter a little while ago Fantastic Jolly's guide is six pack abs and a hundred and forty characters The prescriptions pretty simple do a low carb and low carb is very important paleo style diet I'm a big fan of the bull proof exact type of diet Why you keep those carbohydrate levels low while minimizing some of the toxins and poisons and our things that we end up eating a lot of times plus intermittent fasting Pretty self-explanatory by now Lift heavy things and I don't mean that you go to a gym and lift those two or ten pound dumbbells Because you think you're lifting weights. I mean lift heavy things go deadlift Go squat Sprinting high intensity interval training Look at doing something like Tabitha sprints from shredding fat loss The Tabitha sprints those high intensity interval trainings plus low carb plus intermittent fasting Some of the most useful protocols I've seen For bonus points if you're gonna do carbohydrates eat them all in a small window ideally right after workout and Then top it all off with that coffee plus butter and MCT oil in the morning It's a prescription But it's a biohacker's prescription. It's how to get the most amount of results with the least amount of effort Any questions? Go for it Great presentation speech my one question was about the last part as far as when you when you work out Mm-hmm. Would you still include the coffee or just the MCT oil and butter? So I would definitely improve the cup include the coffee as I was saying part of it It's the mTOR pathways and what I didn't really get into is mTOR I tend to care about it more from an aging perspective But also has benefits from a muscle gaining perspective again. I do the coffee in the morning You want that MCT oil you want that butter? Dave might talk about it tomorrow, but butter also has some really nice aspects with the butyric acid Definitely combine the two and again stimulants do end up helping Significantly from a workout perspective and I would also end up advocating creatine is probably like the most research sports supplement out there You don't need anything fancy. You don't necessarily need a crazy pre-workout mix, but straight creatine monohydrate It's great from a lean body mass perspective Hey jolly killer presentation. I wanted to toss you a bag of upgraded coffee. That's a way of saying thanks Another bag to go in my supply There's something I actually wanted to point out for all of you. Do you notice the quality of his presentation? I counted ums. There were three ums This is a guy whose brain is turned all the way on and it's turned all the way on because he eats a high-fat diet He uses coffee and he uses smart drugs and he's done other work like that as well That's the sort of stuff you're gonna hear about later today But that was a kick-ass presentation from a guy who presents like he's maybe 10 or 15 years older than he actually is So if you want to do that toast master's kind of thing turn your brain on so you can think and talk at the same time Like jolly just did that was a pretty awesome talk. I'd like to mention one thing there