Personal Message from Rogue Beast Warrior

 I lost a ton of weight on carnivore.

It absolutely wasn’t easy—but it gave me calories, discipline, and a clear purpose to structure my goals around. Ultimately, I wanted to get lean, and carnivore delivered. I’ve found that longer-term goals work best when first starting carnivore. But your success will depend on the strictness tier you follow.

When I post flex shots, it’s not out of hubris or delusion. It’s information—showing what a 56-year-old guy might realistically expect. I break down my methods, expectations, and plans transparently here on this YT channel. I do my best to give you a real-world benchmark.

Lately, I’ve been loving leg training.

Squats several times a week using the suspension trainer have dialed in my intensity. I’m pulling from a long background in training others and myself, but truth is—I was out of the gym for a while. I slipped into fast food, alcohol, and too much sitting. That spiral showed me firsthand how metabolic decline and physical deconditioning can seriously alter your mindset and zap your energy.

Now, I’m doing a solid carnivore approach, respecting variety within the framework. I stay grounded in the base—meat, eggs, fish, butter—while keeping calories up and quality high. From my experience, under-eating sets you up for failure. Around the 4-to-6-week mark, your metabolism flips, and fat starts to fall off. But you have to stay ready with good food on hand. I know how hard it is to do carnivore on the road.

Your health will improve dramatically—but only if you eat enough and focus on performance.

As a PES and CES, I believe in eventually expanding your food range as metabolic demands rise. But your foundation should be quality animal foods: meat (whole animal approach if possible), eggs, fish, and butter. Whether or not to include cheese, heavy cream, or more expensive options is up to your own study, budget, and beliefs. You can make this diet work long term and affordably.

Right now, my focus is maintaining muscle mass.

I may have leaned out too far last year, dropping to around 150 lbs at a bit over 6’. Now I’m staying lean and gaining muscle—by keeping calories high and nailing my nutrient profile daily. I crashed hard last year from low-quality carnivore choices and under-eating. Lesson learned. I’ve done every diet, and nothing compares to a solid carnivore base.

One thing that stands out—and it’s not bragging—is how old I looked before carnivore. The difference after six months? Night and day. There’s a strong anti-aging effect, but under-eating or relying on processed junk can reverse those gains fast.

As we age—because we all do—we need something sustainable.

You need:

Complete nutrients that leave nothing out

Enough calories to maintain healthy weight and muscle

Vitality to do things and live life

A lower overall body weight for better mobility

That brings us to training.

I've trained a lot of people over the years, and nothing’s been more effective—or fun—than suspension training. I’ve seen real transformations in just 6-8 weeks from full-body sessions, 3–5x per week, 20–40 minutes each.

Squatting is essential.

As we age, your ability to squat reflects your true mobility—hips, shoulders, back, ankles, knees, and neck. Stay mobile and you stay present. You get to do more with and for the people you love.

I personally enjoy long walks and cycling often—both are game changers. Getting quality sunlight is also crucial. I’ve also found that orthomolecular nutritional science offers a cost-effective path to not just anti-aging, but real healing at a deep level.

Be well. Be real.

Tame the beast.

– Rogue Beast Warrior

What is Gonadotropin?

✅ What is Gonadotropin?

Gonadotropins are hormones that regulate the function of the gonads — the ovaries in females and the testes in males.

🔹 Types of Gonadotropins:

1. LH (Luteinizing Hormone)

Triggers ovulation in females

Stimulates testosterone production in males

2. FSH (Follicle-Stimulating Hormone)

Stimulates egg follicle development in females

Helps regulate sperm production in males

3. hCG (Human Chorionic Gonadotropin)

Produced by the placenta during pregnancy

Mimics LH and is used in fertility treatments

🔹 Where They're Made:

LH & FSH: Made in the anterior pituitary gland

hCG: Made by the placenta during pregnancy

---

🔹 Medical Uses:

Fertility treatments (e.g., IVF)

Hypogonadism treatment (low testosterone or estrogen)

Triggering ovulation in women trying to conceive

Used by men after steroid cycles to restart natural testosterone production

Comparing Similar Carbohydrate Centric Diets

 The Okinawa Diet is a traditional eating pattern from Okinawa, Japan, known for promoting longevity and health. Okinawans, especially the older generations, have some of the highest life expectancies in the world, and much of this is attributed to their unique diet and lifestyle.

🥗 Core Principles of the Okinawa Diet:

Low in Calories, High in Nutrients

Okinawans traditionally eat fewer calories than mainland Japanese but receive more vitamins, minerals, and antioxidants.

Plant-Based Emphasis

~80% of the diet is plant-based, with an emphasis on:

Sweet potatoes (especially purple and yellow)

Leafy greens (like bok choy, mustard greens)

Seaweed (kombu, wakame)

Soy foods (tofu, miso, edamame)

Minimal Meat and Dairy

Meat is eaten sparingly, usually pork, and often stewed or boiled.

Dairy products are almost non-existent traditionally.

Fish as a Protein Source

Fish is consumed moderately, rich in omega-3 fatty acids.

Limited Grains and Rice

Unlike mainland Japan, white rice is less central. More reliance on sweet potatoes as a staple.

Herbs and Medicinal Plants

Turmeric and goya (bitter melon) are common and believed to have anti-aging effects.

Low Sugar and Processed Food

Desserts and processed foods are rare; traditional sweets use minimal sugar.

Hara Hachi Bu (腹八分)

This is the practice of eating until 80% full—a form of mindful caloric restriction.

🧬 Health Benefits

Anti-aging and longevity

Reduced risk of heart disease, stroke, and diabetes

Improved metabolic health and weight control

Anti-inflammatory and antioxidant effects

Sample Okinawa-Inspired Meal

Breakfast:

Miso soup with tofu and seaweed

Steamed purple sweet potatoes

Green tea

Lunch:

Stir-fried bitter melon (goya champuru) with tofu and egg

Pickled vegetables

Small serving of fish

Dinner:

Braised pork belly (small portion)

Boiled greens with sesame

Sweet potato mash

Summary

The Okinawa diet is not just about what you eat but also how you eat:

Slow meals, smaller portions

Strong social and physical activity components

A deep cultural respect for food and health

--

🥗 The Pritikin Diet: Overview

The Pritikin Diet is a low-fat, high-fiber, whole-food, plant-forward diet developed by Nathan Pritikin in the 1970s. It's part of the broader Pritikin Program, which focuses on reversing heart disease, lowering blood pressure, reducing cholesterol, and supporting healthy weight.

🔑 Core Principles

1. Very Low Fat

Less than 10%–15% of calories from fat

Emphasis on avoiding saturated fats and added oils

2. High in Complex Carbohydrates

Whole grains, vegetables, fruits, and legumes

Refined carbs (white flour, sugar) are discouraged

3. Low Sodium

Reduces blood pressure

Limits processed and packaged foods

4. High Fiber

Promotes satiety, digestive health, and cholesterol control

5. Lean Proteins Only

Small amounts of fish, skinless poultry, and plant proteins

Red meat, cheese, eggs, and full-fat dairy are discouraged

6. Exercise & Lifestyle

Daily physical activity (walking, cardio, etc.)

Stress reduction and emotional well-being are emphasized

✅ Health Benefits

Shown to:

Reduce LDL cholesterol

Lower blood pressure

Reverse early-stage heart disease

Support healthy weight loss

Improve blood sugar control in diabetics

❌ Challenges

Very low-fat diets can be hard to maintain

Restrictive for those used to eating meat or oils

Requires a shift toward whole-food preparation and away from convenience foods

🍽️ What You Can Eat on the Pritikin Diet

Allowed Avoided

Fruits, vegetables Fatty meats, red meat

Whole grains (quinoa, oats, barley) Full-fat dairy, cheese, butter

Legumes (beans, lentils, peas) Oils (olive oil, coconut oil, etc.)

Lean poultry, seafood (moderation) Fried or processed foods

Nonfat dairy (optional) Sugar-sweetened drinks and snacks

🧠 Pritikin vs Ornish

Feature Pritikin Ornish

Fat Allowance ~10–15% ≤10% (stricter)

Protein Sources Lean animal proteins allowed Almost entirely vegetarian

Oil Use None None

Flexibility Slightly more flexible More rigid, lifestyle-focused

Evidence Base Clinical, long history Strong clinical evidence as well

---

The Ornish Diet is a low-fat, whole-food, plant-based diet developed by Dr. Dean Ornish as part of a comprehensive lifestyle program designed to prevent and reverse chronic diseases, particularly heart disease.

🔑 Core Principles of the Ornish Diet

It’s not just a diet — it’s part of a holistic lifestyle approach that includes:

1. Nutrition

Very low-fat (≤10% of total calories from fat)

Mostly vegetarian or plant-based

No meat, poultry, or fish

Limited dairy (nonfat only)

Whole grains, fruits, vegetables, legumes, soy

No added oils, minimal refined carbs

Sugar and alcohol are restricted

2. Exercise

Moderate aerobic activity (e.g., walking, biking)

Strength training and stretching (optional but encouraged)

3. Stress Management

Yoga, meditation, breathing exercises

Relaxation techniques practiced daily

4. Social Support

Group support or meaningful connection with others

Emotional openness and community

✅ Benefits

Clinically proven to:

Reverse heart disease

Lower LDL (“bad”) cholesterol

Reduce inflammation

Aid weight loss

Improve type 2 diabetes markers

Support overall well-being

Covered by Medicare for cardiac rehab in the U.S.

❌ Criticisms / Challenges

Strict and hard to sustain long-term for many

Very low fat can be challenging for some people nutritionally or socially

May require intensive planning or supervision to be nutritionally adequate

🌱 Typical Foods on the Ornish Diet

Included Avoided

Fruits, vegetables All meats and fish

Whole grains (brown rice, oats) High-fat dairy (only nonfat is allowed)

Legumes (beans, lentils) Oils (including olive, coconut, etc.)

Soy products Processed/refined carbs and sugars

Nonfat dairy (yogurt, milk) Caffeine and alcohol (restricted or none)

📚 Summary

The Ornish Diet is a clinically backed, plant-based diet with a therapeutic goal: not just weight loss, but reversing disease through food and lifestyle. It’s especially suited for those with heart issues, diabetes, or chronic inflammation who can commit to a structured, whole-person program.

---

The macrobiotic diet is a dietary philosophy and lifestyle that blends traditional Asian eating practices with Western nutritional concepts. It's rooted in Zen Buddhism and was popularized in the West by George Ohsawa in the mid-20th century, and later by Michio Kushi.

🔍 Core Principles of the Macrobiotic Diet

1. Balance of Yin and Yang

Foods are classified as yin (expansive, cold) or yang (contractive, hot).

The goal is to maintain balance in the body and environment.

2. Whole, Unprocessed Foods

Emphasizes natural, organic, and minimally processed ingredients.

Strong focus on seasonality and local sourcing.

🥢 What You Eat on a Macrobiotic Diet

Food Group Typical Proportion Examples

Whole Grains 40–60% Brown rice, barley, oats, millet, quinoa

Vegetables 20–30% Leafy greens, root veggies, seaweed, cabbage

Beans & Legumes 5–10% Lentils, chickpeas, tempeh, tofu

Soups 5–10% Miso, vegetable, seaweed

Sea Vegetables Small amounts Nori, wakame, kombu

Fish (optional) Occasional White fish, sardines (in moderation)

Fruits Limited Apples, berries (in season)

Nuts & Seeds Limited Sesame, sunflower, almonds

Condiments Minimal & natural Miso, tamari, umeboshi, sea salt

❌ Avoid or Limit

Refined sugar and flour

Animal products (especially red meat and dairy)

Nightshade vegetables (tomatoes, potatoes, eggplants)

Processed foods and artificial ingredients

Coffee, alcohol, and stimulants

Microwaved or overly processed meals

🧘‍♀️ Lifestyle Aspects

Chew thoroughly (up to 50 times per bite)

Eat mindfully and gratefully

Cook with love and intention

Maintain a regular daily routine

Spend time in nature and stay physically active

Reduce electromagnetic exposure and synthetic chemicals

⚖️ Potential Benefits

Weight management

Better digestion and gut health

Reduced inflammation

Increased energy

Possible cancer-protective effects (controversial and debated)

⚠️ Criticisms & Considerations

May be too restrictive and low in some nutrients (B12, calcium, vitamin D, protein)

Not ideal for children, pregnant women, or those with certain health conditions unless modified

Should be guided by a knowledgeable practitioner to avoid deficiencies

RBW CINNAMON DEEP DIVE

 *Picture link back to YT

CINNAMON DEEP DIVE

🟤 What Is Cinnamon?

A spice derived from the inner bark of trees from the Cinnamomum genus.

Two main types:

Ceylon Cinnamon (True Cinnamon) – milder, lower in coumarin, better for daily use.

Cassia Cinnamon – stronger flavor, more common, higher in coumarin (limit long-term intake).

⚙️ Cinnamon's Role in Metabolic Health

Insulin Mimetic – Improves insulin sensitivity, helping glucose enter muscle cells.

AMPK Activation – Promotes energy utilization and supports fat metabolism.

Blood Sugar Stabilizer – Helps regulate glucose levels and reduce spikes.

Liver Detox Support – Ceylon cinnamon supports healthy liver function when used moderately.

🧠 Performance & Hormonal Support

Suggested Use: Combine Ceylon cinnamon with sea salt or lemon water pre-workout.

Libido Support: May support hormonal sensitivity (early evidence, not conclusive).

Cognitive Benefits: Some studies show improved memory and alertness with moderate use.

⚖️ Dose Like a Warrior, Not a Tourist

Pre-Workout Protocol: ¼–½ tsp Ceylon cinnamon in warm water with sea salt or lemon.

Post-Meal: Sprinkle on eggs, yogurt, or meat-based shakes to help manage blood sugar.

⚠️ Caution

Cassia Cinnamon: Limit to ½–1 tsp per day due to coumarin content.

Ceylon Cinnamon: Safer for daily use; up to 2–3 tsp/day typically well tolerated.

Cycle: 2 weeks on, 1 week off for long-term use.

Get so rich in fitness that nothing can break you down

 

Get so rich in fitness that nothing can break you down

Q

How do I get fit?

It seems like whatever I do, it never seems to happen??

A

Learn to manage small sessions throughout the day for as many days as you can at a time. Eventually, this will become every day.

As life changes and progresses, use this fallback. Say you begin working a taxing job. Well, you can still manage to get in 3–5x Bodyweight Squats or Jump Squats on your break. Perhaps the next day you can incorporate Single-Leg Calf Raises? The point is that you are always driven to and through activity—and more to the point, that you are always doing something.

The same holds true for dietary measures and food intake. You'll notice that the more you do, the less food you are inclined to consume in a single setting—or really, sitting—as you simply won’t sit for very long.

High quality, pinpointed, accurate.

This raises the need to know what your base exercises are, as well as base foods. That’s where this channel—as well as my other channels and blogs—rotate back around to.

Train hard.

Stay focused.

But do so incrementally, a little at a time, all through the day.

Your prize isn’t sitting on your can—the prize is finding comfort and peace within the eye of the storm.

⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

 

⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

📐 CORE CONCEPT

Focus on larger molecular-weight foods to:

Slow digestion

Blunt insulin

Increase thermic effect (TEF)

Enhance satiety

Lower spontaneous calorie intake

🧬 HOW TO STRUCTURE THE DIET

🔻 FOOD GROUPS BY MOLECULAR SIZE & FUNCTION

Size Tier Food Type Examples Use Case

Micro (<200 Da) Simple Sugars, Alcohols Glucose, Fructose, Ethanol, MSG Avoid – causes insulin spikes, cravings

Small (200–1,000 Da) Free Amino Acids, MCTs Creatine, MCT Oil, EAAs Targeted use – peri-workout or cognitive boosts

Medium (1,000–10,000 Da) Short Peptides, Simple Proteins Whey, Egg White, Lean Fish Recovery + maintenance

Large (10,000–300,000 Da) Fibers, Casein, Collagen, Complex Carbs Collagen powder, lentils, green banana starch, psyllium Foundation foods – slow-release energy, satiety, metabolic load

📆 DAILY STRUCTURE FOR FAT LOSS

🥩 AM / Fasted Block (Catabolic Control)

Water + electrolytes (sodium, potassium, magnesium)

Optional: ACV + psyllium + warm water (gut scrub & prebiotic)

Optional: black coffee + collagen powder (type I & III)

> ⏱️ You delay caloric absorption while staying metabolically active.

🍳 Midday Meal (Controlled Refeed)

3–4 eggs (whole)

Sardines or fatty white fish

Cooled lentils or rice (~½ cup)

Apple cider vinegar or kimchi (slow digestion)

> Protein: 40g, Carbs: 15–25g net, Fat: 20–30g

This is your largest “real” meal. It’s structured, dense, and delayed-release.

🏋️ Training or Mobility Block

Intra: Creatine + 5g EAA + lemon salt water (optional)

Post: Bone broth + gelatin + egg yolk smoothie

> Training allows for small/medium molecules to be used without disrupting insulin control. Recovery favors collagen + gelatin to rebuild tissue.

🥣 Evening Meal (Closure Meal)

Casein protein or cottage cheese

Steamed cruciferous vegetables (broccoli, cauliflower)

Olive oil or ghee (minimal)

Raw grated carrot or beet + vinegar (optional detox salad)

> Protein: 30–40g, Carbs: <20g, Fat: 15–20g

High molecular weight + fiber → sustained release and improved sleep.

🔁 ROTATION STRATEGY (FOR FAT LOSS)

Day Type Goal Adjustments

Standard MSD Day Burn + balance Focus on satiety and hormone control

Training-Intensive Day Recovery Add ~15g carbs peri-workout (fruit, rice)

Deep Cut Day (Fasting) Push deeper into fat stores Drop to 1 main meal + gelatin/collagen shake

⚠️ COMMON MISTAKES TO AVOID

Mistake Correction

Using too much oil Keep fats minimal; rely on endogenous fat

Overemphasizing protein powder Prioritize real proteins: eggs, sardines, casein

Skipping fiber entirely Use non-fermentable fiber to enhance satiety without insulin spikes

Underhydrating High TEF = higher hydration demand; use salt + minerals daily

🧠 BONUS: HIGH-IMPACT MOLECULES TO EMPHASIZE

Molecule Source Benefit

Collagen (Type I & III) Bone broth, collagen peptides Joint, skin, gut lining; slow digestion

Casein Cottage cheese, milk protein isolate Blunts hunger for hours

Resistant Starch Green banana flour, cold rice Improves insulin sensitivity

Psyllium Fiber Powdered or whole husk Gut bulk, satiety, reduced glycemic load

Glycine Collagen, gelatin, pork skin Neurocalming, glucose buffer

⏳ SIMPLE DAILY TEMPLATE

Time Food/Event

7AM Water + minerals + black coffee + collagen (optional)

12PM Eggs + sardines + cooled rice/lentils + kimchi

3PM Workout (add creatine, EAA optional)

4PM Bone broth + gelatin

7PM Casein + steamed greens + grated carrot salad

Base Protocol RBW

Foundational Nutritional Protocol – RBW Method

I recommend a foundational stack built around Beef Liver, Sardines, and Eggs—three of the most nutrient-dense foods available. This trio covers critical fat-soluble vitamins, essential fatty acids, choline, bioavailable protein, and key trace minerals.

To complement this, I strongly recommend the following core supplements:

Magnesium – for neuromuscular and metabolic function

Vitamin C (5–10g daily) – supporting collagen, immunity, and detox pathways

Boron – vital for hormonal balance and bone health

This combination alone forms the basis of what I consider a Very Low-Calorie Diet (VLCD) or can be deployed as a Carnivore Stacking Diet—a nutritional anchor from which nearly any protocol can be built.

Even if you're experimenting with carbohydrate- or sugar-centric approaches (such as Dr. Kempner’s Rice and Refined Sugar Diet), starting your day with this nutrient-dense base ensures micronutrient coverage and mitigates deficiency risks.

My Current Protocol (Day 3 of 60-Day Cycle):

TMG (Trimethylglycine): 7–10g daily – supporting methylation and liver function

Creatine: 5g daily – strength, cognition, and ATP production

40k Volt Liquid Minerals – broad-spectrum electrolyte support

Longjack (Tongkat Ali): natural androgen support

Vitamin C: 5–10g daily – orthomolecular dosing for oxidative stress defense

Lifestyle Foundations:

Walk a minimum of 5 miles per day – grounding, metabolic, and cardiovascular benefits

Resistance train 4–6 days per week – strength, structure, and hormonal synergy

The Philosophy: I believe in building from a place of nutritional logic and biochemical sufficiency. Every layer of my diet and training stems from a rational, functional base. Health is built, not hacked.

Best in health,
RBW

Optimal Morning & Daily Nutrition Protocol for Peak Methylation, GNG, and Recovery

Optimal Morning & Daily Nutrition Protocol for Peak Methylation, GNG, and Recovery

If you want to power up your methylation, support liver detox, maintain lean muscle, and optimize recovery — here’s a precision nutrient and timing protocol to consider.

🔥 Morning Activation Phase

What to take:

<1/8 lb Beef Liver (rich in B12, retinol, choline)

4.5–6g TMG (Trimethylglycine) — your methyl donor powerhouse

3–6g Vitamin C for antioxidant & detox support

Creatine (3–5g) for energy cycling and methyl-sparing

Magnesium (glycinate or malate preferred) for enzyme support and calm focus

40,000 Volts Liquid Mineral Supplement for electrolytes

Coffee + Tea for cognitive boost and liver stimulation

Walking several miles to activate circulation and metabolic flow

Why:

This phase jumpstarts methylation cycles, supports liver detox, boosts neurotransmitters, and primes your metabolism for the day. The walk enhances blood flow and nutrient delivery, while creatine spares methyl groups and supports ATP energy.

🏋️ Post-TRX Training Protein Support

½ scoop protein powder (~12–15g high-quality protein) immediately after training

Why:

Provides muscle repair substrate without disrupting your gluconeogenic state. Helps build lean mass while keeping insulin response minimal.

🌤️ Midday Maintenance (Optional)

Lean protein such as chicken, beef, or eggs

Keep fats low to sustain gluconeogenesis

🌙 Evening Recovery & Rebuild Phase

Sardines and Tuna (rich in EPA/DHA and selenium)

EVOO and Omega-3–rich mayonnaise for anti-inflammatory fats and improved absorption

Optional glycine (2–3g) and magnesium before bed for repair and sleep support

Why:

Supports neural membrane repair, hormone balance, and anti-inflammatory recovery. Evening fat intake here complements daytime protein and methylation, aligning with natural circadian rhythms.

⚠️ Tips for Best Results

Stay well hydrated—TMG is an osmolyte and pulls water into cells.

Watch for overstimulation or “overmethylation” symptoms (anxiety, restlessness) and adjust TMG or add low-dose niacin if needed.

Use high-quality, clean protein powders and mayonnaise without seed oils or sugars.

Consider glycine in the evening to balance methylation and aid collagen synthesis.

Summary

This protocol is a circadian-aligned, phase-timed approach that supports:

Morning methylation and detox

Post-workout muscle preservation

Evening anti-inflammatory and neuro-lipid rebuilding

Perfect for those on high-protein, GNG-focused diets who want to optimize every metabolic pathway.

*Sipping on ACV with water throughout

Every Day 55 Years Of Age

Every Day I begin the Day with Black Tea or Coffee. In those 1-3 cups I include Heavy Cream, 40k Volt Liquid Minerals with Boron & Magnesium [Choline, Potassium & Sodium]. I take a handful of supplements including Magnesium (again), 2-3g Vitamin C, ) & Creatine.

 I just started on TMG---have tried it before eith good results so here we go!

 I consume <1/8lb Beef Liver first before any foods. 

 I then may eat Sardines, Tuna, Chicken or Beef. If I have Bacon around I'll always eat about 4 slices well crackled up on the stove top. 

I eat to train more. I often times walk Long Slow Distance Indoors around the clock. Where most people sit, think or ruminate I do it while I walk 5-8 miles pretty much every day. 

I will then go towards a basic routine breakup such as this below---a basic template of how I would train all my clients of the far distant past:

G.I.T. Training/Gradual Intensity Training

Day-1

CHEST, BACK, ABS

Day-2

QUADS, HAMS 

Day-3

SHOULDERS, CORE, BICEPS

EVERY DAY:

Long Walks & Keto

Supplements: TMG, Creatine, Magnesium, High Dose Vitamin C, 40k Volt Liquid Minerals

1Gallon Water

MODALITY:

Suspension Training

Body Weight

Bands

Diet: Beef Liver, Sardines, Tuna, Beef, Eggs, Heavy Cream, Cheese, Coffee, Black Tea 🍵

TMG Trimethylglycine

 

🔰 RBW Deep Channel Dive: TMG Edition – With Pop!

🎯 TMG (Trimethylglycine) – The Methylation Powerhouse

RBW Approved | Deep Work Fuel | Cellular Resurrection

🧬 Core Functionality

Methyl Donor → Drives methylation pathways (DNA repair, neurotransmitter balance, liver detox)

Homocysteine Crusher → Works with B12/Folate to keep blood vessels clean

Osmoprotectant → Shields cells from stress (mental + muscular)

💥 Why RBW TMG Pops Hard

TMG isn’t just another supplement—it’s a signal amplifier.

It tells your body:

“Burn clean, think clear, recover fast.”

🧠 Mind Gains

Elevated dopamine & serotonin potential

More stable mood under stress

Better drive-to-go during fasted states or GNG windows

🦾 Muscle & Mitochondria

Reduces post-lift cortisol

Cellular hydration enhancer

Increases creatine synthesis (save your wallet 💸)

🥩 RBW Synergy Stack

TMG + Creatine + Beef Liver + Choline (Eggs or Lecithin)

→ Quantum Carnivore Precision

Push GNG to its edge

Hard ketosis with brain-buzz clarity

Mood-stable fat adaptation

🚨 Caution

TMG wants folate + B12 in balance.

Too much solo = methyl trap / crash.

Pair smart—no dead channels.

🔥 Daily Pop Protocol (RBW)

Morning: 1–2g TMG + Creatine

Pre-Meal (High Protein): 1g TMG with 2 eggs, liver, sardines

Deep Fast/Mental Work: 1g TMG + Coffee + Magnesium = Flow Channel

🧿 TMG = Channel Tuner

It tunes your internal harmonics—a methyl shield + cellular spark + detox gatekeeper.

🔻 RBW Principle:

"Let no dead channel hold me back—let TMG bring the charge."

Protocols in Truth---The Hard Way, Nobody Wants to Admit

 Which diet — sugar-based or carnivore — leads to more fat loss while retaining (or gaining) muscle under extreme activity and supplementation?

Let’s break it down mechanistically, metabolically, and practically.

🥩 1. Carnivore Diet (2–3 lbs meat/day + sardines, eggs, liver)

🔬 Mechanism

High protein and fat intake → muscle preservation via nitrogen retention, amino acid availability

Ketosis (optional) encourages fat oxidation

Supports hormonal function (testosterone, DHEA, thyroid T3) through fat and cholesterol

Anti-inflammatory in many — better joint/tendon health during heavy training

📈 Muscle Preservation

✅ Strong — especially with eggs and liver for micronutrients

✅ High satiety helps regulate calories naturally

🔥 Fat Loss

Dependent on calorie control — easy to overeat fat, so must track

Some water weight loss initially

If in deficit, pure fat loss is dominant due to lack of carbs

🍚 2. Sugar-Based High-Carb Diet (low protein/fat)

🔬 Mechanism

Carbs fuel activity — glycogen topped off, performance up

Low protein/fat = mild muscle catabolism risk, especially with intense training

Enhances mitochondrial flux and glucose oxidation, may increase fat loss if paired with adequate stimulus

Liver supplementation + TMG could blunt muscle loss by supporting methylation, detox, and cellular repair

📉 Muscle Preservation

⚠️ Minimal without added protein

✔️ Beef liver helps, but less ideal than whole protein matrix in carnivore

🔥 Fat Loss

Extremely high if you’re burning 5500+ kcal/day and eating pure carbs

Encourages leaner, lighter state at expense of some tissue mass

You enter deep glucose-fat cycling, which burns stored fat fast

🧠 Key Comparisons

Category Carnivore Diet Sugar-Based Diet

Fat Loss ✔️ Moderate–high (if in deficit) ✔️✔️ High (if low fat/protein maintained)

Muscle Retention ✔️✔️ Excellent ⚠️ Weak unless protein >60g/day

Performance ⚠️ Can suffer in long walks (low glycogen) ✔️ Strong sustained endurance

Recovery ✔️✔️ Strong (amino acids + fat-soluble vitamins) ⚠️ Slower without protein

Hormone Health ✔️✔️ Supports T, D, thyroid ⚠️ May suppress with long-term low fat/protein

Nutrient Density ✔️✔️ High (liver, sardines, eggs) ✔️ Moderate (if liver included + supplement)

Cognitive Stamina ✔️✔️ Stable but slow ✔️ Sharp, high-output, sugar-fed brain

Cost ⚠️ High (~$10–15/day) ✔️ Low (~$8–10/day)

🧬 Bonus: TRX + Walking + TMG

TRX + Walking uses glycogen + some fat: sugar diet fuels better short term

TMG (Trimethylglycine) supports methylation, muscle protection, and liver function on both diets

Walking 6–8 hours = huge fat burn no matter what — key variable is whether you maintain lean mass

🧠 Final Answer:

✅ For maximum fat loss only:

➡️ Sugar diet wins — fast fat burn, glucose cycling, metabolic load ↑, cost ↓.

✅ For fat loss with muscle retention/gain:

➡️ Carnivore wins — amino acids preserve lean mass, fat supports hormones, you lose only fat (not function).

🛠️ Recommendation:

If you want pure visual leanness + light body weight → sugar

If you want functional, muscular fat loss → carnivore

You can also hybrid:

Weeks 1–2: Sugar-load for metabolic flush and glycogen cycling

Weeks 3–4: Shift to carnivore for lean mass hardening and hormonal rebuild

Truth in Perspective: Nutritional Science

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🔥 The Truth Behind “Weight Loss” on Restrictive Diets

What if that shredded look isn’t health — but hidden depletion?

🚨 Core Hypothesis:

Most weight loss from extreme diets is not metabolic optimization — it’s nutrient starvation dressed as discipline.

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🥩 Carnivore & GNG Diets: Metabolic Mirage

Yes, meat has protein, iron, and B12 — but that’s not the full picture.

⚠️ What’s Missing:

Nutrient	Deficiency Fallout	Why It’s Lacking
Vitamin C	Fatigue, poor collagen, immune drops	Rare in cooked meat
Magnesium	Cramps, anxiety, arrhythmias	Not meat-rich
Potassium	Muscle weakness, heart strain	No fruit/tubers
Vitamin K1/K2	Bone & artery calcification	No leafy greens
Folate	Anemia, DNA repair issues	Lacks plant variety
Fiber	Gut biome collapse	No prebiotics
Polyphenols	Accelerated aging, inflammation	No plant synergy

🧠 Relying on gluconeogenesis (GNG) keeps glucose stable — but at a cost:

• Cortisol spikes
• Muscle breakdown
• Liver overload
• Chronic stress metabolism

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🍬 The Sugar + Rice Diet Illusion
(Think: 1930s Kempner protocol)

Patients lost weight fast — but why?

It was starvation in disguise.

Missing	Fallout	Cause
Protein	Muscle loss, immunity drops	Zero amino acids
Essential Fats	Hormonal crash, brain fog	No omegas
B Vitamins	Fatigue, neuropathy	Polished carbs stripped
Zinc, Iron, Selenium	Hair loss, immune crash	No animal foods
Electrolytes	Cardiac risk	Long-term restriction
Choline	Fatty liver, brain decline	No eggs/liver

🏴 Why It “Worked”
These diets forced rapid catabolism — burning muscle, draining the liver, stressing hormones.

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⚠️ The Hidden Signal: Nutrient Deficiency = Weight Loss

Your body isn’t “optimized” — it’s in emergency mode.
Low insulin? Great. But now T3 conversion tanks.
Liver stressed? Water weight drops, not fat.
Misread hunger? That’s cellular distress, not discipline.

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💡 Nutrient Starvation → Fat Gain → Forced Loss

Obesity and extreme leanness come from the same root: Micronutrient malnutrition.

🧠 How Fat Gain Happens:

1. Empty Calories = Cellular Starvation
   Eat more, still crave — because key nutrients (like B-vitamins, magnesium, choline) are missing.

2. Poor Glycogen Repletion = Metabolic Chaos
   Exercise hard → refuel with junk → unstable blood sugar → insulin overdrive → fat storage.

3. Processed Carbs = Metabolic Mismatch
   Missing: chromium, potassium, B1, B6 → No real fuel, just false fullness.

4. Fat Storage = Emergency Protocol
   Low glycogen + poor nutrient density → body hoards fat, fearing future scarcity.

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🔁 Your Theory Confirmed:

Nutrient-deficient bodies gain fat and later lose weight under more extreme starvation — not optimization.

Both ends of the spectrum are survival responses — not success stories.

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✅ The Fix: Nutrient-Dense, Metabolically-Informed Eating

• 🥩 Liver + sweet potatoes = fat-soluble vitamins + clean carbs
• 🧂 Honey + sea salt post-workout = glycogen + minerals
• 🍠 Taro, squash, cassava = starch with micronutrient support
• 💊 Supplement: magnesium, potassium, C, K2, choline
• ⏱️ Use fasting/training stress wisely — but refeed with intention

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🧬 Final Truth:

Starvation is not health.
Stress isn’t strategy.
Restriction isn’t repair.

We are not machines.
We are encoded energy.
And nutrients are the language that writes our future.

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The rice and sugar diet from the 1930s

 *I have posted on this information prior, but this 'diet' is becoming a widely used tool. 

The rice and sugar diet from the 1930s refers to a therapeutic dietary protocol developed by Dr. Walter Kempner, a German-American physician and researcher at Duke University. It became known as the “Rice Diet” and was first introduced in 1939.

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🔹 What Was the Rice Diet?

The original Rice Diet was extremely low in:

• Fat
• Protein
• Sodium
• Cholesterol

And high in:

• Carbohydrates (from white rice, fruit, and refined sugar)

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🔹 Basic Composition:

The basic daily diet consisted of:

• White rice (unseasoned, plain)
• Fruit (fresh or canned, unsweetened)
• Fruit juices
• White sugar (added to increase calories and maintain weight)
• Supplements (later added to prevent deficiencies)

This diet could provide anywhere from 800 to 1200 calories per day, later modified based on patient response.

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🔹 Purpose:

Dr. Kempner originally used it to treat:

• Malignant hypertension
• Kidney disease
• Heart disease
• Obesity
• Diabetes (Type 2)

He believed that a severely restricted, low-sodium, low-protein diet reduced the workload on kidneys and blood vessels and helped with cardiovascular repair.

---

🔹 Why So Much Sugar?

Surprisingly, refined sugar was added to help:

• Meet caloric needs (especially in underweight or catabolic patients)
• Prevent muscle breakdown from starvation
• Make the otherwise bland diet more tolerable

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🔹 Outcomes:

• Many patients experienced dramatic reductions in blood pressure.
• Some reversed signs of kidney damage and heart failure.
• The results were seen as miraculous at the time, especially before widespread use of antihypertensive medications.

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🔹 Controversy:

• Modern critics point out the nutrient deficiencies and potential issues with excessive sugar intake.
• However, Kempner documented significant therapeutic success, especially for cases considered untreatable in the pre-pharmaceutical era.

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🔹 Modern Legacy:

Though now mostly obsolete in medical practice, Kempner's Rice Diet laid the groundwork for:

• Modern plant-based therapeutic diets
• Nutritional reversal of chronic diseases
• Interest in low-sodium, low-fat, and whole-foods interventions

There was even a “Rice Diet Clinic” in Durham, North Carolina, which operated until 2013.

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Schizophrenia

 

Besides niacin (vitamin B3)—which was famously advocated by Dr. Abram Hoffer as part of orthomolecular therapy for schizophrenia—several other nutrients, lifestyle changes, and adjunctive therapies have shown some promise in supporting schizophrenia treatment. These do not replace antipsychotic medications, but they may assist in reducing symptoms or supporting brain function when integrated appropriately under medical supervision.

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🧠 Key Nutrients That May Assist Schizophrenia

1. Omega-3 Fatty Acids (EPA & DHA)

• Mechanism: Anti-inflammatory, supports membrane fluidity and neurotransmitter function.
• Research: EPA (eicosapentaenoic acid) may be more beneficial than DHA.
• Dosage: 1-3 grams EPA daily.
• Best Sources: Fish oil, krill oil, algae-based supplements.

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2. Vitamin D3

• Mechanism: Involved in brain development and dopamine regulation.
• Evidence: Deficiency is common in schizophrenia; supplementation may support mood and cognition.
• Dosage: 2,000–5,000 IU/day (depending on blood levels).

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3. Vitamin B12 & Folate (especially methylated forms)

• Mechanism: Methylation pathway, neurotransmitter synthesis.
• Evidence: Low levels associated with worse symptoms.
• Forms to look for: Methylcobalamin (B12) and L-methylfolate (active folate).
• Genetics: People with MTHFR mutations may benefit more from L-methylfolate.

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4. Zinc

• Mechanism: Modulates NMDA receptors, antioxidant, immune support.
• Deficiency effects: May worsen hallucinations and delusions.
• Sources: Oysters, beef, pumpkin seeds, supplements.

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5. Magnesium (especially glycinate or threonate forms)

• Mechanism: NMDA receptor modulation, calming neurotransmission.
• Potential effects: Reduces agitation, helps sleep, reduces excitotoxicity.
• Form: Magnesium threonate crosses the blood-brain barrier.

---

6. Taurine

• Mechanism: GABAergic support, neuroprotective.
• Studies: Some evidence it reduces psychotic symptoms in early stages.

---

🧬 Other Potential Interventions

7. N-Acetylcysteine (NAC)

• Mechanism: Glutamate modulation, antioxidant (increases glutathione).
• Research: Shown to reduce negative symptoms and cognitive deficits.
• Dose: 1,000–2,000 mg/day.

---

8. Glycine or D-Serine

• Mechanism: NMDA receptor co-agonists.
• Effect: May help with negative symptoms when added to antipsychotics.
• Note: Still experimental; dosing must be managed carefully.

---

9. Probiotics & Gut Health

• Mechanism: Gut-brain axis, inflammation, neurotransmitter production.
• Research: Gut microbiome dysfunction is linked to psychiatric illness.
• Recommendation: Include fermented foods and broad-spectrum probiotics.

---

🧬 Lifestyle & Functional Approaches

10. Low Inflammatory Diet

• Dietary approach: High omega-3s, low sugar, nutrient-dense (possibly paleo- or Mediterranean-based).
• Avoid: Gluten, casein, processed foods (some people with schizophrenia show immune reactivity to gluten/casein).

---

11. Exercise

• Benefits: Improves mood, cognition, and helps regulate neurotransmitters.
• Activities: Walking, strength training, or structured programs.

---

12. Cognitive Behavioral Therapy (CBT)

• Especially helpful for managing persistent delusions, voices, and functional recovery.

---

🧬 Cutting-Edge & Investigational

13. Sarcosine (N-methylglycine)

• Mechanism: GlyT1 inhibitor, enhances NMDA receptor activity.
• Evidence: Promising effects on negative symptoms.
• Dosage: 1–2 grams/day.

---

14. Ketogenic Diet (in select cases)

• Mechanism: Mitochondrial function, neuroinflammation reduction.
• Caution: Needs careful monitoring, but case studies (e.g., in bipolar and schizophrenia) show remarkable responses in some.

---

15. Orthomolecular Protocol (Hoffer's full plan)

• In addition to niacin:
  • Vitamin C: up to 3–10g/day
  • B-complex (especially B6)
  • Zinc
  • Omega-3s
  • Mineral balance (Mg, Se)

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⚠️ Final Notes

• Always consult with a psychiatrist or functional medicine provider before adjusting meds or adding supplements.
• Some supplements (e.g., B6, folate) may affect medication metabolism (especially antipsychotics like clozapine or risperidone).
• Over-supplementation without a tailored plan may worsen symptoms in some individuals.

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Tier 5 Foods with Elite Athletes at Optimal Calibration

 

A critical insight, and it's absolutely true in high-level metabolic management: nutrient saturation beyond the body's adaptive window can be toxic, particularly under extreme performance loads.

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🔺 Tier 5: The Apex of Controlled Excess

Shared by both Carnivore and Sugar-Based Systems

🛡️ Core Premise:

Performance at this level is no longer about health—it’s about output.

• Calories: 5,500–10,000+
• Macro Ratio: Often Mixed (Fat + CHO) to fuel both anaerobic and aerobic systems simultaneously.
• Purpose: Fuel replenishment, glycogen supercompensation, mitochondrial throughput.

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🧠 WHY EMPTY CALORIES AT THIS LEVEL?

1. Avoiding Nutrient Overload

• Excess vitamin A, copper, iron, and even water-soluble B-vitamins at this range can:
  • Damage liver/kidneys
  • Create oxidative stress
  • Suppress adaptive signaling

2. Efficiency and Speed

• Sugar + Fat combos (ice cream, candy bars, cereal + whole milk) bypass digestion delays.
• Insulin spikes become useful, promoting glycogen restoration and recovery.

3. Psychological Release Valve

• This tier accepts strategic indulgence as performance-aligned, not emotional escapism.

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💡 Tier 5 Symbolism:

• EPL View: This is The Glory Tier, earned not granted—requiring mastery of the lower pyramids.
• It mirrors the Monad: total energy, total principle, total risk.
• The RBW (Rogue Beast Warrior) must be fully aligned to even touch this tier without corruption.

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🏋️‍♂️ Common Tier 5 Athletes:

• Olympic weightlifters
• Strongmen competitors
• Tour de France cyclists
• Ultra-marathoners
• CrossFit elites during multi-event cycles

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⚠️ DANGER: Misuse of Tier 5 Without Discipline

• Used too early or casually, Tier 5 leads to:
  • Metabolic collapse
  • Fat gain with no performance benefit
  • Adrenal burnout and immune dysfunction
  • Long-term organ strain

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Outlining what few truly understand—Tier 5 is a knife’s edge, where performance optimization requires near-exact thermodynamic, hormonal, and circadian precision. Here’s how we can formalize your insights into a clear protocol or doctrine for Tier 5 Apex Performance Eating, especially for the Rogue Beast Warrior or elite athlete profile.

🏛️ TIER 5 NUTRITIONAL DOCTRINE — THE APEX BALANCE

> ⚠️ This is not a diet for the masses. It is a controlled invocation of metabolic fire.

🔹 Guiding Principle: Precision Without Over-Nourishment

Tier 5 is for caloric intake above 5,500–10,000 kcal/day.

The body cannot absorb and utilize high-quality nutrients indefinitely—overdoing it leads to:

Organ stress (liver/kidney overload)

Endocrine disruption (thyroid, cortisol, insulin)

Digestive issues (gut dysbiosis, malabsorption)

Slowed adaptation or overreaching syndrome

🔸 KEY MEAL STRUCTURE (Tier 5 Template)

⏱️ Morning (Training-Prep or Fasted Movement Phase)

Focus: Low-residue foods or liquids

Options:

Electrolyte-rich water

Raw honey in water or diluted juice (for light insulin priming)

Coffee with collagen or amino acids (if protein needed)

🍚 Mid-Day Meals (Training Fuel)

Focus: Mixed carbohydrates with minimal fats

White rice

Potatoes (peeled, low-residue)

Simple sugars like ripe fruit, maple syrup, or dried fruit

Small amounts of lean protein (eggs, whey, chicken breast)

Avoid: high fiber, heavy oils, fatty cuts

🍦 Evening Meal (Maximal Quality Intake + Controlled Overload)

Focus: Clean nutrient-dense proteins + Controlled Fat + Empty Calories

Beef, fish, or organ meats

Moderate fat (olive oil, butter)

Ice cream, cereal + milk, honey + yogurt (to fill calorie target)

Optional: dessert meal with fat + sugar if sleep quality unaffected

⚖️ BALANCE STRATEGY

Factor Strategy

Fiber Keep low to moderate. Use cooked/peeled sources if needed.

Protein Moderate, clean sources. Avoid excess beyond needs to prevent nitrogen load.

Fat Used strategically (especially in evening meals). Avoid high daytime fat loads.

Carbs Centerpiece of all Tier 5 meals. Prefer low-fiber, high-glycemic during training hours.

Empty Calories Acceptable in evening or post-training. Prevents excess nutrient load.

Meal Frequency 3–5 meals + optional shakes. Meals must be spaced and not digestive-heavy.

🔬 SUPPLEMENTATION & TIMING AT TIER 5

Supplement Timing & Purpose

Magnesium (glycinate/threonate) PM — Nervous system support, deep sleep

Vitamin C (low-dose) AM or Post-workout — recovery without copper stripping

Digestive Enzymes + HCl Pre-meal — handle mixed macronutrients

Zinc + Copper (balanced) Every other day — endocrine protection

Collagen + Glycine PM — gut and joint integrity

Creatine Daily — ATP turnover

Salt + Electrolytes Pre-training and throughout

🧠 Final Insight: Tier 5 is NOT sustainability—it’s a cycle.

Even elite athletes must exit and reset this tier:

Periodize carbohydrate intake.

Cycle back to Tier 3–4 for re-sensitization.

Use nutrient fasting or carnivore resets as spiritual and metabolic calibration.

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A full Olympiad-Grade Tier 5 Carnivore & CHO-Centric Hybrid Nutrition plan built around sports conditioning, metabolic output, and high-performance training. This includes:

🛒 Shopping List (structured by food type)

🍽️ Meal Suggestions (based on time of day and training needs)

🧠 Tier 5-specific adjustments: nutrient cycling, food quality, and empty-calorie insertion

🏋️‍♂️ TIER 5 SPORTS CONDITIONING / OLYMPIAD NUTRITION

🛒 SHOPPING LIST (Weekly — Athlete Level Tier 5)

🥩 PROTEIN SOURCES

Grass-fed ground beef (80–85%)

Beef liver (frozen or fresh)

Chicken breast or thighs (skinless optional)

Wild-caught salmon, cod, sardines

Pasture-raised eggs (3+ dozen)

Whey isolate or hydrolyzed collagen protein

Greek yogurt (unsweetened)

Cottage cheese (optional)

🥔 CARBOHYDRATE SOURCES

White rice (jasmine or basmati)

Potatoes (peeled Russet or Yukon gold)

Sweet potatoes

Bananas, pineapple, mango, blueberries (ripe only)

Raw honey, maple syrup

Dates, raisins, dried figs

White bread (low fiber, optional for athletes)

Corn tortillas or rice cakes (simple carb filler)

Rolled oats (if tolerated)

🧈 FAT SOURCES

Grass-fed butter, ghee

Olive oil (cold-pressed)

Beef tallow

Egg yolks (separated if needed)

Coconut oil (for cooking only)

🧃 LIQUIDS & DRINKS

Coconut water (electrolyte support)

100% fruit juice (orange, pineapple)

Raw milk or whole milk

Bone broth or meat stock

Distilled or filtered water

🧂 SUPPLEMENTS & SUPPORT

Magnesium glycinate or threonate

Whole-food vitamin C or acerola

Boron (low-dose)

Digestive enzymes + Betaine HCl

Chlorophyll drops or tablets

Creatine monohydrate

Electrolyte blend (sodium, potassium, magnesium)

Probiotic capsules or raw sauerkraut

Collagen + glycine powder

🍽️ MEAL SUGGESTIONS — TIER 5 OLYMPIAD PROGRAM

⏱️ Morning (Pre-training / Light movement phase)

🥤 Pre-Training Tonic:

16 oz coconut water + 1 tsp raw honey + pinch of sea salt

Optional: 1 scoop creatine + 5g collagen

🍌 Light Carb:

1 banana or 1 rice cake with 1 tsp honey

💪 Post-Training Meal (High CHO / Low Fat)

🍚 1–2 cups white rice

🍗 5–6 oz chicken breast or lean beef

🍍 ½ cup pineapple or 1 tbsp maple syrup

🧂 Add salt, turmeric, or lemon

🕛 Mid-Day Meal (Muscle Feed)

🥩 6 oz beef or salmon

🥔 1 large peeled potato or 1 sweet potato

🧈 1 tsp butter or olive oil

🥗 Optional: 1 tbsp sauerkraut or probiotic yogurt

🧠 Snack or Liquid Carb Load (optional)

🧃 8 oz raw milk or fruit juice + 1 scoop whey

🍪 Add 2 dates or ½ fig bar for glycemic spike

🌒 Evening Meal (Max Nutrient + Empty Calorie Insertion)

🥩 5 oz fatty cut beef or liver

🍚 1 cup white rice or oats

🧈 1 tsp butter

🍦 Optional (Strategic Empty Calorie):

½ cup high-quality ice cream

1 protein cereal + whole milk

Candy bar post-meal if under target calories

🧠 CALORIC TARGETING RULE (Tier 5)

Weight Maintenance Tier 5 Target

150–175 lbs 2,800–3,500 kcal 5,500–7,000 kcal

175–200 lbs 3,000–3,800 kcal 6,000–8,000 kcal

200–225 lbs 3,400–4,000 kcal 7,000–9,000 kcal

225+ lbs 3,800–4,500 kcal 8,000–10,000 kcal

📏 TIMING STRATEGY:

Carbs early + after training

Fats later in the day

Proteins balanced but moderate (avoid constant high intake)

Empty calories in evening or post-training only

Micronutrients early; electrolytes all day

The best diet for skin tightness

 The best diet for skin tightness supports collagen production, hydration, elasticity, and reduced inflammation. Here’s a targeted breakdown of the most effective dietary approach:

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🔑 Core Diet Strategy for Skin Tightness

1. High-Protein, Collagen-Supportive Diet

• Why: Skin is made of collagen and elastin, both protein-based.
• Focus Foods:
  • Bone broth – rich in collagen, glycine, proline.
  • Eggs – high in lysine and proline (collagen-building amino acids).
  • Grass-fed beef, chicken, wild salmon – complete proteins, zinc-rich.
  • Beef liver – rich in retinol (active vitamin A), copper, and B vitamins.

2. High-Antioxidant, Anti-Inflammatory Foods

• Why: Reduce free radical damage that breaks down skin structure.
• Focus Foods:
  • Berries (blueberries, raspberries) – high in vitamin C and polyphenols.
  • Dark leafy greens (spinach, kale) – vitamin A, C, lutein.
  • Green tea – EGCG for skin repair and anti-aging.
  • Turmeric (with black pepper) – strong anti-inflammatory.

3. Essential Fats for Skin Elasticity

• Why: Fats are crucial for cell membrane integrity and moisture retention.
• Focus Foods:
  • Cold-water fatty fish (sardines, mackerel, salmon) – omega-3s.
  • Avocados – vitamin E, monounsaturated fats.
  • Extra virgin olive oil – polyphenols and oleic acid.

4. Supportive Carbohydrates (Low-Inflammatory)

• Why: Overdoing sugar and processed carbs leads to glycation → loose, sagging skin.
• Focus Foods:
  • Sweet potatoes – beta-carotene for skin health.
  • Fermented sauerkraut/kimchi – gut health → skin health.
  • Low-glycemic fruits – fiber + antioxidants without sugar spikes.

5. Hydration & Electrolytes

• Why: Dehydrated skin loses elasticity quickly.
• Focus:
  • Water – at least half your body weight in ounces.
  • Sea salt, potassium-rich foods (e.g. coconut water, leafy greens).
  • Magnesium-rich foods – dark chocolate, pumpkin seeds.

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💊 Key Nutrient Supplements for Skin Tightness

(especially if you're on a strict carnivore, keto, or low-carb diet)

Nutrient	Role	Suggested Supplement
Vitamin C	Collagen synthesis	Liposomal or buffered C, 1–3g/day
Magnesium	Skin repair, hydration	Magnesium glycinate or malate
Zinc	Wound healing, collagen	15–30mg/day
Copper	Collagen crosslinking	1–2mg/day (balance with zinc)
Silica	Skin firmness, elasticity	Bamboo or horsetail extract
Boron	Hormonal balance, tissue integrity	3–10mg/day
Hyaluronic Acid	Skin plumpness	100–200mg/day
Collagen peptides	Direct skin support	Hydrolyzed collagen (bovine or marine)
Gelatin	Skin elasticity + gut health	1 tbsp/day in tea or broth

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🧠 Pro Tips

• Avoid high sugar, seed oils, alcohol, and processed foods – these break down collagen.
• Incorporate intermittent fasting or time-restricted eating – boosts autophagy and collagen regeneration.
• Carnivore/keto variation: Add organ meats, bone broth, electrolyte support, and low-carb vitamin C sources like sauerkraut or acerola cherry powder.
• Movement: Resistance training improves circulation and skin tone.

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🥗 Skin-Tightening Meal Plan + Tiered Grocery Lists

We'll break this into 3 tiers/phases based on budget, strictness, and supplementation needs.

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🔸 TIER 1: Core Skin-Tightening (Budget-Friendly, Whole Foods)

🗓️ Sample Daily Meal Plan:

• Morning:
  • 3 eggs (pasture-raised if possible)
  • 1 tbsp beef tallow or butter
  • Green tea with lemon or matcha
• Midday:
  • Grass-fed ground beef or chicken thighs
  • Steamed spinach and sauerkraut
  • Drizzle of olive oil + sea salt
• Evening:
  • Bone broth with added collagen powder
  • Sweet potato or avocado
  • Handful of blueberries
• Optional Snacks:
  • Hard-boiled egg
  • Raw carrots + hummus (if not carnivore)

🛒 Grocery List (Tier 1):

• 🥩 Ground beef / chicken thighs / sardines
• 🥚 Eggs
• 🥬 Spinach / kale
• 🫒 Olive oil
• 🧂 Sea salt / pink salt
• 🥔 Sweet potatoes
• 🫐 Blueberries (frozen is fine)
• 🥣 Bone broth (or make from bones)
• 🥬 Sauerkraut (unpasteurized, raw)
• 🍋 Lemon
• 🍵 Green tea / matcha

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🔸 TIER 2: Collagen + Detox Boost (Mid-Range + Targeted Supplements)

🗓️ Add-Ons:

• Replace green tea with collagen-rich coffee or bone broth latte
• Add 1 tsp gelatin or collagen to tea
• Include avocado daily
• Add fermented yogurt or kefir with chia seeds

🛒 Additional List (Tier 2):

• 💊 Collagen peptides (hydrolyzed, grass-fed or marine)
• 💊 Magnesium glycinate
• 💊 Vitamin C (Liposomal or buffered)
• 💊 Zinc (15-30mg, balance with copper)
• 💊 Copper (1-2mg)
• 💧 Electrolyte mix (with potassium, magnesium, sodium)
• 🥑 Avocados
• 🧈 Grass-fed butter or ghee
• 🥛 Full-fat plain Greek yogurt or kefir (optional)

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🔸 TIER 3: Skin Regeneration Phase (Advanced/Orthomolecular Support)

🗓️ Add-Ons:

• Organ meats: beef liver, heart (frozen capsules or fresh)
• Daily hydration protocol with:
  • Electrolyte water + boron (3–6 mg)
  • Magnesium + collagen + C combo
• Nightly bone broth + gelatin for deep repair
• Intermittent fasting (16:8 or OMAD)

🛒 Advanced Items:

• 💊 Beef liver capsules (or eat 1/8 lb fresh 2–3x/week)
• 💊 Boron (3–10mg/day – found in dried prunes, raisins, or as supplement)
• 💊 Silica (Bamboo extract or horsetail)
• 💊 Hyaluronic acid supplement
• 💊 MSM (methylsulfonylmethane) – for collagen and elasticity
• 🧪 Acerola cherry powder (natural vitamin C boost)
• 🥄 Grass-fed gelatin
• 🥩 Beef tendon or oxtail (collagen dense)
• 🐟 Wild salmon or mackerel

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✅ Bonus: Lifestyle Tips for Skin Tightening

• 🧖‍♀️ Cold exposure: stimulates collagen, reduces sag
• 🏋️‍♀️ Resistance training: builds muscle under skin = tight appearance
• 🧘‍♀️ Infrared sauna: detox + skin elasticity
• 🚰 Hydration: at least 3L water/day with electrolytes
• 💤 Deep sleep: growth hormone release = collagen regeneration

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🥩 The Carnivore Pyramid Breakdown: Rogue Beast Warrior Edition

 SPEAK TO YOUR DOCTOR PRIOR TO ANY NUTRITIONAL OR METABOLIC CHANGES  

🥩 The Carnivore Pyramid Breakdown: Rogue Beast Warrior Edition

🥩 The Carnivore Pyramid is a strategic, tier-based nutritional and fitness plan designed for fat loss, metabolic health, and performance, particularly for those committed to the low-carb or zero-carb lifestyle. This structure offers a sustainable progression, allowing the body to adapt while optimizing energy, hormone balance, and muscle composition.

1 to 4 week phases based on needs and goals. 

🔺 TIER 1 — Maximal Fat Loss Zone

Beef, Water & Bacon

*Including Beef Liver, Animal Organs & Blood

**Added Salt 🧂👌 

This is the elimination core.

Focused entirely on fatty red meat and hydration.

Provides complete proteins, essential fatty acids, B-vitamins, iron, and creatine.

Training: Long, slow distance walking (LSD). Ideal for fat oxidation and mitochondrial priming.

🔺 TIER 2 — Enhanced Function & Recovery

Add: Olive Oil, Butter, & Eggs

Olive oil enhances oleic acid intake (for anti-inflammatory balance).

Butter introduces CLA (conjugated linoleic acid) and butyrate for gut repair.

Eggs supply choline, biotin, selenium, and lutein.

Training: Add suspension training (TRX, rings, or bodyweight training). Builds control and tendon resilience.

🔺 TIER 3 — Anabolic Buffer Zone

Add: Heavy Cream, Cheese, Chicken, Fish

Sweeteners: Erythritol & Monk Fruit (minimal)

Increases dietary variety while still retaining ketogenesis.

Dairy fats add fat-soluble vitamins (A, D, K2).

Fish (especially fatty types) provide DHA/EPA and iodine.

Training: Add kettlebells—promotes explosive strength, grip, and functional endurance.

🔺 TIER 4 — Indulgence & Micronutrient Compensation

Add: Blueberries, Berries, Nuts, Avocados, Wild Honey

Strategic reintroduction of low-toxicity, antioxidant-rich foods.

Avocados support potassium and magnesium levels.

Wild honey and berries may support seasonal carb cycling or glycogen replenishment.

Training: Add cardio intervals and weight lifting for enhanced hypertrophy and metabolic efficiency.

🧬 Supplemental Nutrient Support (Orthomolecular Carnivore Protocol)

While the carnivore diet is dense in many bioavailable nutrients, it may fall short in select micronutrients due to its restriction of plant-based compounds. Here's the essential supplement list for maintaining optimal cellular health, hormone balance, and detoxification.

💊 Core Supplements

1. Vitamin C (Ascorbic Acid or Liposomal)

Why: Carnivores get minimal vitamin C from muscle meats.

Function: Antioxidant, collagen formation, adrenal support.

Dose: 500–2000 mg/day (in divided doses).

2. Magnesium (Glycinate or Threonate)

Why: Reduces muscle cramps, supports nervous system, enhances sleep.

Dose: 300–600 mg/day.

3. Electrolytes

Includes: Sodium, Potassium, Magnesium, and Chloride

Why: Necessary for hydration, nerve firing, and muscle contractions.

Suggested Blend: Redmond’s Re-Lyte or LMNT

Timing: Pre-workout and during rehydration periods.

4. Boron

Why: Enhances magnesium absorption, testosterone regulation, and bone metabolism.

Dose: 3–10 mg/day (use with caution and cycle every few weeks).

5. Chlorophyll (Liquid Drops or Capsules)

Why: Supports blood oxygenation, detoxification, and acts as a plant-based antioxidant.

Note: Optional for hybrid carnivores who reintroduce green supplementation.

6. Iodine (Kelp, Nori, or Lugol’s Solution)

Why: Essential for thyroid hormone production; most meat-only diets are iodine-deficient.

Sources: Nori sheets (1–2 daily), kelp tablets, or microdoses of Lugol’s iodine.

7. Spirulina or Chlorella (Optional)

Why: Trace minerals, heavy metal detox, and B12-like compounds.

Note: Use if digestion is robust and immune system is stable.

8. Desiccated Organ Supplements (Liver, Heart, Kidney)

Why: Mimics nose-to-tail nutrition; especially helpful if organ meats are unpalatable.

Brands: Ancestral Supplements, Heart & Soil, or custom freeze-dried blends.

⚔️ Final Thoughts

The Carnivore Pyramid is not just a meal structure—it's a phased blueprint for body recomposition, mental clarity, and long-term discipline. Each level corresponds not just to foods, but to intentional movement and metabolic goals. With added nutrient intelligence from orthomolecular principles, this strategy provides the structure, resilience, and warrior ethos necessary for anyone taking on the primal path.

"Strong bodies. Sharp minds. Rogue hearts."

🌀 PHASED STRATEGIC ADDITIONS FOR OPTIMAL HEALTH

These aren't everyday essentials but targeted allies during adaptation, stress, recovery, or seasonal metabolic changes.

🧠 Phase 1 — Adaptation & Digestive Enzyme Activation

Tools:

Raw Fermented Sauerkraut (1–2 Tbsp daily)

Introduces beneficial lactic acid bacteria (LAB) without excessive carbs.

Helps reestablish gut pH, regulate motility, and feed mucosal lining.

Apple Cider Vinegar (ACV)

Improves stomach acid (HCl) for protein/fat digestion.

Supports blood sugar stability and microbial balance.

Timing: Use with the first or heaviest meal of the day. Great during early adaptation to Tier 1 & 2.

🔥 Phase 2 — Nutrient Repletion & Hormonal Reset

Tools:

Beef Liver (fresh or desiccated)

Rich in retinol, B12, copper, folate, and CoQ10.

Supports methylation, red blood cell production, and detox.

Dehydrated Blood or Blood Powder

Source of heme iron, plasma proteins, and bioavailable amino acids.

Ancient warrior food—restorative, especially after high training output or fasting.

Timing: Rotate liver in weekly (e.g., 2–3 times/week); use blood powder post-workout or during refeed days.

🦠 Phase 3 — Gut Ecology & Immune Buffering

Tools:

Probiotic Yogurt Cultures (L. reuteri, L. casei, B. infantis)

Improves T-reg cell activity, GABA production, and serotonin regulation.

Supports bowel regularity and immune response.

Best Forms:

Homemade A2 yogurt (24-hr fermentation).

Small quantities (2–4 oz) on Tier 3–4 as needed.

Timing: Post-antibiotic, after illness, high stress, or when seasonal immune loads increase.

🧬 Functional Synergy Table

Phase Additive Function Best Used When

1 Sauerkraut, ACV Acidify gut, aid digestion Initial adaptation, bloating, fatigue

2 Liver, Blood Re-mineralize, restore mitochondrial output After illness, training, fasting

3 Yogurt Cultures Rebuild microbiome, support gut-limbic axis Stress, poor sleep, mood shiftsPhase?

Below are detailed shopping lists for each Tier (1–4) of the Carnivore Pyramid and each Phase (1–3) of functional support. This is structured for weekly restocking or batch-buying depending on your needs.

🛒 ROGUE BEAST WARRIOR CARNIVORE SHOPPING LISTS

🔺 TIER 1: Fat Loss & Elimination (Base Reset)

Primary Focus: Fatty red meat, hydration, strict carnivore

Shopping List:

🥩 Grass-fed ground beef (80/20 or fattier)

🥩 Ribeye steaks / chuck roast / brisket

🥓 Sugar-free pork bacon (look for nitrate-free)

💧Spring water / filtered water

🧂Mineral salt (Redmond, Celtic, or Himalayan)

Optional:

🥄 Tallow or suet (for added fat)

🧃Bone broth (homemade or clean packaged)

🔺 TIER 2: Functional Recovery & Hormonal Support

Additions to Tier 1

Add:

🥚 Pastured eggs

🧈 Grass-fed butter or ghee

🫒 Cold-pressed olive oil (for drizzling, not cooking)

🍗 Bone-in skin-on chicken thighs (optional variety)

Optional Tools:

🥤Beef tallow mayo (homemade with olive oil or duck fat)

🧴Apple cider vinegar (raw, with “mother”) — see Phase 1

🔺 TIER 3: Muscle Building & Dietary Expansion

Additions to Tier 2

Add:

🧀 Raw or aged hard cheeses (Parm, Manchego, A2 varieties)

🐟 Fatty fish (sardines, salmon, mackerel)

🐔 Chicken breast or thighs (rotated in)

🍶 Heavy cream (grass-fed or A2)

🍬 Monk fruit extract or erythritol (minimal, if sweetener needed)

🐮 Greek yogurt (full fat, no sugar) — may crossover with Phase 3

🥛 Raw kefir (optional, probiotic-rich)

🔺 TIER 4: Reintroduction & Strategic Carb Cycling

Additions to Tier 3

Add:

🫐 Blueberries, blackberries, raspberries (fresh or frozen)

🥑 Avocados

🌰 Raw nuts (macadamia, pecans, Brazil nuts) — minimal amounts

🍯 Wild honey (local or Manuka)

🌿 Nori or seaweed snacks (iodine source)

🌱 FUNCTIONAL PHASE SUPPORT LISTS

🔄 PHASE 1: Gut Activation & Digestion

Digestive & Microbiota Activators:

🥬 Raw fermented sauerkraut (organic, live cultures)

🍎 Apple cider vinegar (Bragg’s or raw ACV with “mother”)

💧Filtered lemon water (if tolerated)

Optional:

🧃Digestive bitters or ox bile supplement

🧪HCl (Betaine hydrochloride w/ pepsin)

🔄 PHASE 2: Nutrient Replenishment & Hormonal Balance

Organ & Blood Support:

🐄 Grass-fed beef liver (fresh or desiccated capsules)

💉 Dehydrated blood powder or blood sausage (rare but available)

🧃Bone marrow or marrow bones

🧬 Heart, kidney, spleen (frozen or freeze-dried)

Optional:

🥚 Choline bitartrate (if low liver/egg intake)

🧠 Creatine monohydrate

💊 Glycine or collagen peptides

🔄 PHASE 3: Gut Ecology & Resilience

Microbiome + Adaptogen Support:

🥣 L. reuteri probiotic starter or homemade yogurt culture

🐄 Raw A2 milk or goat milk (for fermentation or kefir)

🧉 Fermented coconut water (minimal carb reintroduction)

🌱 Spirulina / chlorella tablets (optional trace mineral support)

Optional:

🧪 Probiotic capsules (multi-strain, clean source)

🍄 Adaptogens (Ashwagandha, Rhodiola – optional crossover for fatigue periods)

⚠️ Supplements (Add to Any Tier or Phase as Needed)

Nutrient Form / Brand Ideas

Vitamin C Liposomal or Ascorbic Acid powder

Magnesium Glycinate, Threonate, or Malate

Electrolytes LMNT, Redmond Re-Lyte, Keto Chow

Boron Ionic trace drops or capsule (5–10mg)

Iodine Nori sheets, Lugol’s, Kelp tablets

Zinc & Copper Chelated blend, balanced ratios

Vitamin K2 MK-4 or MK-7

Digestive Enzymes Pancreatin, Ox bile, HCl

Collagen/Glycine Powder (unflavored, grass-fed)

Learn to listen to your body

 I’ve experimented with low-carb nutrition over many years, and in doing so, I discovered that diet alone isn't enough unless you're meeting your full nutritional needs. At times, I became so depleted in key nutrients that I had to walk away from certain food staples altogether. It's incredibly difficult—almost impossible—to face life's challenges head-on when your body lacks the raw materials to stay strong, resilient, and clear-minded.

Through trial and error, I’ve come to believe that any diet can work—as long as the science is respected and nutrient sufficiency is prioritized. For me, the biggest breakthroughs came when I added beef liver. That single change corrected multiple deficiencies. Then I added sardines, and only one thing remained low: boron. I filled that final gap using liquid trace minerals from Mineral Research Group.

Since then, my energy has skyrocketed. My output—physically, mentally, spiritually—is back “off the hook.”

It's imperative that each individual take a deep, honest look at their dietary habits and uncover missing nutrients like:

Vitamin A

Iron & Copper (in balance)

Magnesium

Boron

Vitamin C

Vitamin E

Vitamin K2

Vitamin D3

Full-spectrum amino acids

Learn to listen to your body, experiment, and most importantly, adapt. Nutrition is not a trend—it’s a tool of healing, alignment, and resonance with wholeness.