Weekly wrap up (1 - 13th Dec)

Here’s a wrap-up (update / summary / catch-up) of the last 2 weeks based on things I’ve learned, what I’m experimenting with, good purchases, etc.

Enjoy!

Good recent purchase #1

I recently bought this red and near-infrared device for joint recovery. It’s got a light density of >98mW/cm2, which makes it quite strong.

When doing parkour, your joints (specifically knees) take a hit from big jumps. So I wanted to see if red and near-infrared light would speed up recovery so that I can train more frequently.

I do about 15 minutes on each knee each night. When I use it after a parkour training session, the pain relief is quite noticeable. Definitely recommended. Next upgrade will be the full body panel.

Good recent purchase #2

Bialetti + frother

I never bought a Bialetti before because it’s made from aluminum and I’m definitely not going to have that leach into my coffee and poison me over time.

I recently learned they have a stainless steel version (can buy here) and so decided to give it a try.

I hate Fresh press or any drip coffee, so I hoped the Bialetti would come the closest to the Espresso taste, which I like the most.

And it didn’t disappoint. Love it!

I got this frother with it and it works great. I heat up the milk to 50-60C before turning off the heat, then plunge it 50-70 times before pouring.

Diabetic/insulin resistance symptoms to watch out for

Tests are all great and well, but it’s also important to go off symptoms/signs. Just because your labs are “good” doesn’t mean your body thinks so.

Here are some “undercover” symptoms that can indicate that things aren’t going so well with the kind or amount of carbs you’re having.

• Hair growth on back, stomach and shoulders/traps/neck

• Cherry angionoma

• Blurry vision

• Age spots, sun spots or Solar Lentigines

• Hair loss on lower calves

• Dry/cracked heels

• Microvascular damage such as spider veins

• Skin tags

• Acanthosis-lite (not full dark patches)

• Persistent dandruff / seborrheic dermatitis

• Slow wound healing

• Frequent urination at night (without high glucose labs)

• Reactive hypoglycemia symptoms

• Dark under-eye circles that don’t improve with sleep

• Gray hair

Tip of the week

Use reuteri with TUDCA.

Most people know that TUDCA is good for liver function, but most of TUDCA’s liver benefits come from converting to UDCA and then being reabsorbed back to the liver.

TUDCA needs to be deconjugated to UDCA by bacteria in the gut. L. Reuteri is one of the highest deconjugating bacteria, so taking L. reuteri will increase UDCA levels and improve liver health.

Delayed ejaculation tip

Damiana made my sensitivity too much, which may be good for people with delayed ejaculation. Check my full Damiana article here.

Fat loss hack

Eat cheese.

It’s generally known that casein protein is one of the most satiating protein sources out there. So product sellers thought they were geniuses and started selling casein protein powder.

However, as we know, supplements are almost always far inferior to the whole food matrix. Which is why cheese is much more satiating than slamming a 20g casein protein powder serving.

Recently, I started eating more goat cheddar. Only about 250g daily and I’m afraid I might be starting to undereat. I’m just not hungry anymore. I have it with some honey to boost the carb intake.

Keep in mind, if you’re going to start adding cheese to everything, like pasta and potatoes, you’re going to be gaining weight like crazy.

Have it alone. Not with other food.

Here are my guidelines on how to lose fat without trying.

Current experiment

Carrot salad.

Although I’m not a big fan of carrots (don’t crave it, especially raw), this experiment had to be done for science. I want to see how it’s going to affect over 20 blood markers.

Since it’s such a popular recommendation with a lot of unsubstantiated claims for people who have never tested, I thought it’s time someone tested it.

I settled on 6 carrots per day, 2 at breakfast, lunch and dinner. I’m having each serving with 1 tablespoon of coconut oil and apple cider vinegar. And I have to say…it’s easier to do than expected haha.

---

If you want real clarity instead of guessing, this is the fastest way I can help you. When you upgrade to annual, I’ll personally create a custom health report for you—pinpointing the 3 main areas you should focus on to improve your symptoms and overall health. I’ll rate how well you’re currently doing the right and wrong things, then give you clear, actionable solutions: what to eat, what to do, and what (if anything) to supplement. This is the same thinking I use in my $500–$1,000 consultations and coaching, distilled into a written plan you can actually follow. If you want direction, not noise, this is a steal.

Just upgrade to annual if you’re already a paying subscriber, or sign up for annual if you’re on the free tier, and you’ll receive the questionnaire link within 10 minutes to get started. Once you’ve filled it out, I’ll personally create your custom health report and send it to you within 24 hours (give me up to 48 hours if there are a lot of submissions).