Exactly 5 years ago today, Dafna Meir, a 38 year old nurse, wife, and mother of 4, was brutally murdered at her home in front of 2 of her children, by a 15 year old Palestinian.

Two days later, the murderer was arrested by Israeli security forces.

Here is his testimony >>

Mistakes natural lifters make

THREAD ⬇️

1) Bro Splits

Let's start off with the big one.

A natural lifter needs the actual training session to trigger the increase in anabolism that a steroid user will get 24/7.

After a workout, anabolism/protein synthesis is elevated for roughly 30-36 hours.

So training a muscle once a week is sub optimal as you're getting 30-36 hours of enhanced growth out of a 168 hour week.

Whereas if you train a muscle 2-3x per week this goes up to 60-72 hours or even 90-108 hours of enhanced anabolism, leading to faster growth.

Obviously there will be some individual differences here, but as a natural, if you only train a muscle once per week, you're leaving a good chunk of gains on the table.

It's optimal to spread your total weekly volume out across the week by increasing your frequency.

2) Not getting strong

If you get strong on the basic lifts and their variations such as the squat, deadlift, presses, rows and chins, I guarantee your physique will show it.

Take your squat from 225lbs x 10 up to 315 x 10 your legs will be bigger.

Stop fucking around!

After therapy sessions, it is occurring to me how my parents and maybe most desi parents don't really grow as parents. For example, a person would be a very different to a baby and to a teenager because the needs and vulnerabilities are so different.

But here, I feel that growth for parents stagnants sometime around when a child is 12-13. None of our parents really talk to us about puberty and growing up. None of us are taught or can talk about relationships because of moral reasons. So what do you have?

You have parents who are still parenting their adult children like kids, not apologising to us but asking us to eat, reminding us to wear jackets, locking up cars. They care. But they are coming from a care where the parent is always concerned about keeping the kid safe and alive

which imo really reduces the kind of parental advice and care one needs as an adult. Because adults know enough about the world to no longer be infantilized but we still have parents who expect us to be the same children because they're still the same kind of parents.

This is why so many of our parental relationships are strained or just based on civilities. We're forced to hide a lot from them because parents refuse to grow as parents and acknowledge us as adults. How many of us are still lectured, have curfews, other restrictions?

Can any MP ask the government why early treatment kits to stop viral replication & infection are not made available cheaply & prescription free in pharmacies as they are in India? Is it lives we want to save or is it Big Pharma profits? Because the two are mutually exclusive.

There could even be competing kits, & the decision which to take could be left to doctors & patients, as happens with most medicines. The problem is that there is not one of these kits available cheaply & prescription free anywhere in the West.

Doxycycline, Ivermectin, Azithromycin, Hydroxychloroquine, Zinc, Vitamin D, Vitamin C, omega-3s, all approved as safe drugs decades ago. This is clearly not an issue of safety. It should be left to a doctor's experience & judgement whether they are effective or not, not academia.

A GP could simply state on his website: of all the kits I recommend Kit Z, then Kit Y etc. No need to wait hours for consultations, as soon as the symptoms are clear the self administered treatment begins, and thousands of lives are saved, as well as hospitals remain underwhelmed

There is no need to go to ER or ICU if people can buy early treatment kits from pharmacies. There is no need for any hospital to be overwhelmed. This problem could be resolved in days. There is simply no political will to save lives as it means to go against Big Pharma profits.

Every podcast, journal or book that I have read on health and upstream work boils down to these few steps. If u can get them right, u will be in great shape. A thread

1) Move. Though 10000 steps is just a number but a good goal to keep. This should be one keystone habit
2. Lift. Do strength training. Twice a week Four movements X 3-5 sets X 3-5 reps at 80% one rep max is good

3. Cardio - Not needed if u do 10000 steps but good to bring in for endurance and heart health.
4. HIIT once a week is good to improve anaerobic capacity
5. Sunlight - One of the most important thing that u can do for ur health is spending some time early in the morning

outdoors amidst nature
6. Protein- Make sure to get in 1.5-2gm protein per kg body weight.
7. Fibres - Aim to have 15 gms fibre per 1000 calorie. Half plate every meal preferably should be veggies.

8. Dietary fat is important for brain and hormone health.
9. Processed Sugar best avoided.
10. Fasting has its own advantage but u can do without it if u are managing ur calories. If u eat ur protein and fibre , u will not feel the hunger for rightly processed carbs

I think that, in the face of an ongoing global health emergency and a pressing need to reopen safely, some form of health pass is a reasonable option to consider. But debate is a good thing, so here are some brief thoughts on various concerns I've heard about them... [thread]

"A health pass discriminates against people who have refused the vaccine." No. A health pass should also support proof of test result for people who haven't been vaccinated, and exemptions for people who cannot be vaccinated (get vaccinated if you can though, for heaven's sake).

"A health pass is an invasion of privacy." No. A health pass should be privacy preserving, allowing you to prove your status to third parties without giving away personal data or letting them track you without your permission.

"A health pass is unfair to people without smartphones." No. A health pass should accommodate people without a smartphone, e.g. with a printable option as a fall-back (though for most of us, carrying a digital pass on our phone will be much more convenient).

"A health pass will become obsolete as the virus mutates." No. A health pass should actually give us more insight and flexibility to adjust our response as our knowledge of the virus, and the ways we test / treat / vaccinate for it, increases.