Josh Schlottman
@joshschlottman.bsky.social
No single diet works for everyone. If a diet failed you, then maybe the diet was never built for your physiology.
• Protein types need more fat/protein
• Carb types need more plant foods & starches
• Mixed types need balance
It's not the food. It's your metabolic machinery
• Protein types need more fat/protein
• Carb types need more plant foods & starches
• Mixed types need balance
It's not the food. It's your metabolic machinery
November 28, 2025 at 5:17 PM
No single diet works for everyone. If a diet failed you, then maybe the diet was never built for your physiology.
• Protein types need more fat/protein
• Carb types need more plant foods & starches
• Mixed types need balance
It's not the food. It's your metabolic machinery
• Protein types need more fat/protein
• Carb types need more plant foods & starches
• Mixed types need balance
It's not the food. It's your metabolic machinery
More fat you have, then faster early progress.
Stored fat = stored energy
When you lift + eat protein your body uses that stored fat to build muscle. This is why heavier beginners see:
• rapid strength gains
• visible muscle growth
• AND fat loss
Body reshaping happens fast
Stored fat = stored energy
When you lift + eat protein your body uses that stored fat to build muscle. This is why heavier beginners see:
• rapid strength gains
• visible muscle growth
• AND fat loss
Body reshaping happens fast
November 28, 2025 at 5:14 PM
More fat you have, then faster early progress.
Stored fat = stored energy
When you lift + eat protein your body uses that stored fat to build muscle. This is why heavier beginners see:
• rapid strength gains
• visible muscle growth
• AND fat loss
Body reshaping happens fast
Stored fat = stored energy
When you lift + eat protein your body uses that stored fat to build muscle. This is why heavier beginners see:
• rapid strength gains
• visible muscle growth
• AND fat loss
Body reshaping happens fast
Your body wasn’t built for machines... it was built for movement.
Sprints, carries, jumps, swings, slams, throws, pushes, pulls.
Train the way humans actually move & you’ll be an athlete without ever stepping on a treadmill.
Sprints, carries, jumps, swings, slams, throws, pushes, pulls.
Train the way humans actually move & you’ll be an athlete without ever stepping on a treadmill.
November 18, 2025 at 6:00 PM
Your body wasn’t built for machines... it was built for movement.
Sprints, carries, jumps, swings, slams, throws, pushes, pulls.
Train the way humans actually move & you’ll be an athlete without ever stepping on a treadmill.
Sprints, carries, jumps, swings, slams, throws, pushes, pulls.
Train the way humans actually move & you’ll be an athlete without ever stepping on a treadmill.
The one thing you can do to drastically improve your health: it's stop eating processed foods & start eating real whole foods.
New study found 10% increase in processed food intake = 64% higher prediabetes risk
Your 20s aren't a free pass to eat garbage. Your body keeps score
New study found 10% increase in processed food intake = 64% higher prediabetes risk
Your 20s aren't a free pass to eat garbage. Your body keeps score
November 17, 2025 at 5:06 PM
The one thing you can do to drastically improve your health: it's stop eating processed foods & start eating real whole foods.
New study found 10% increase in processed food intake = 64% higher prediabetes risk
Your 20s aren't a free pass to eat garbage. Your body keeps score
New study found 10% increase in processed food intake = 64% higher prediabetes risk
Your 20s aren't a free pass to eat garbage. Your body keeps score
A personal pizza oven is the best purchase I've made this year for my health. I eat it 3-4x a week, now can make my own healthy version:
• organic sourdough crust
• organic tomato sauce
• grass-fed mozzarella cheese
• grass-fed beef sausage
Feel 10x better + leaner now too
• organic sourdough crust
• organic tomato sauce
• grass-fed mozzarella cheese
• grass-fed beef sausage
Feel 10x better + leaner now too
November 17, 2025 at 4:14 AM
A personal pizza oven is the best purchase I've made this year for my health. I eat it 3-4x a week, now can make my own healthy version:
• organic sourdough crust
• organic tomato sauce
• grass-fed mozzarella cheese
• grass-fed beef sausage
Feel 10x better + leaner now too
• organic sourdough crust
• organic tomato sauce
• grass-fed mozzarella cheese
• grass-fed beef sausage
Feel 10x better + leaner now too
The longevity drink nobody's talking about: Tart cherry juice
Research in older adults shows it improves:
• Gut health
• Blood sugar
• Blood pressure
• Cholesterol
• Inflammation
• Sleep quality
• Bone health
• Post-workout recovery
Tart cherry juice does ALL of this.
Research in older adults shows it improves:
• Gut health
• Blood sugar
• Blood pressure
• Cholesterol
• Inflammation
• Sleep quality
• Bone health
• Post-workout recovery
Tart cherry juice does ALL of this.
November 17, 2025 at 4:03 AM
The longevity drink nobody's talking about: Tart cherry juice
Research in older adults shows it improves:
• Gut health
• Blood sugar
• Blood pressure
• Cholesterol
• Inflammation
• Sleep quality
• Bone health
• Post-workout recovery
Tart cherry juice does ALL of this.
Research in older adults shows it improves:
• Gut health
• Blood sugar
• Blood pressure
• Cholesterol
• Inflammation
• Sleep quality
• Bone health
• Post-workout recovery
Tart cherry juice does ALL of this.
Study compared forest vs urban walking. Surprising results…
City:
• Dropped cortisol
• Boosted serotonin
• Increased irisin
Forest:
• Better parasympathetic
• Improved HRV
Neither is "better." Your body needs both stimulation + restoration. Just walk daily. Anywhere
City:
• Dropped cortisol
• Boosted serotonin
• Increased irisin
Forest:
• Better parasympathetic
• Improved HRV
Neither is "better." Your body needs both stimulation + restoration. Just walk daily. Anywhere
November 17, 2025 at 3:55 AM
Study compared forest vs urban walking. Surprising results…
City:
• Dropped cortisol
• Boosted serotonin
• Increased irisin
Forest:
• Better parasympathetic
• Improved HRV
Neither is "better." Your body needs both stimulation + restoration. Just walk daily. Anywhere
City:
• Dropped cortisol
• Boosted serotonin
• Increased irisin
Forest:
• Better parasympathetic
• Improved HRV
Neither is "better." Your body needs both stimulation + restoration. Just walk daily. Anywhere
The first exercise you do literally shapes your physique.
Your CNS is freshest. Glycogen is fullest. Technique is sharpest. Stabilizers strongest.
Want capped delts? Shoulder press 1st
Want bigger chest? Bench press 1st
Your body responds to what you prioritize when freshest
Your CNS is freshest. Glycogen is fullest. Technique is sharpest. Stabilizers strongest.
Want capped delts? Shoulder press 1st
Want bigger chest? Bench press 1st
Your body responds to what you prioritize when freshest
November 15, 2025 at 3:52 PM
The first exercise you do literally shapes your physique.
Your CNS is freshest. Glycogen is fullest. Technique is sharpest. Stabilizers strongest.
Want capped delts? Shoulder press 1st
Want bigger chest? Bench press 1st
Your body responds to what you prioritize when freshest
Your CNS is freshest. Glycogen is fullest. Technique is sharpest. Stabilizers strongest.
Want capped delts? Shoulder press 1st
Want bigger chest? Bench press 1st
Your body responds to what you prioritize when freshest
Lift weights BEFORE doing cardio if your goal is to be a lean machine.
Weights first to maximize your strength, power & glycogen. Cardio after will burn more fat now that your heart rate is elevated & glycogen stores are depleted.
Build muscle, then burn the fat.
Weights first to maximize your strength, power & glycogen. Cardio after will burn more fat now that your heart rate is elevated & glycogen stores are depleted.
Build muscle, then burn the fat.
November 15, 2025 at 3:32 PM
Lift weights BEFORE doing cardio if your goal is to be a lean machine.
Weights first to maximize your strength, power & glycogen. Cardio after will burn more fat now that your heart rate is elevated & glycogen stores are depleted.
Build muscle, then burn the fat.
Weights first to maximize your strength, power & glycogen. Cardio after will burn more fat now that your heart rate is elevated & glycogen stores are depleted.
Build muscle, then burn the fat.
Even the best ultra-athletes on earth can't out-train biology.
Your body has a built-in cap. Long-term you max out around 2.5x your metabolic rate
Short bursts of 6-7x BMR? Sure
Sustained grind forever? Impossible
Your body will steal energy from everything else to survive
Your body has a built-in cap. Long-term you max out around 2.5x your metabolic rate
Short bursts of 6-7x BMR? Sure
Sustained grind forever? Impossible
Your body will steal energy from everything else to survive
November 14, 2025 at 4:53 PM
Even the best ultra-athletes on earth can't out-train biology.
Your body has a built-in cap. Long-term you max out around 2.5x your metabolic rate
Short bursts of 6-7x BMR? Sure
Sustained grind forever? Impossible
Your body will steal energy from everything else to survive
Your body has a built-in cap. Long-term you max out around 2.5x your metabolic rate
Short bursts of 6-7x BMR? Sure
Sustained grind forever? Impossible
Your body will steal energy from everything else to survive
Calcium hydroxyapatite + Vitamin K2/D3 = real tooth remineralization 🦷
Your enamel isn't made of "regular calcium." It's made of hydroxyapatite. This is the bioidentical mineral your teeth need to rebuild micro-damage.
D3 boosts absorption. K2 sends calcium into your teeth
Your enamel isn't made of "regular calcium." It's made of hydroxyapatite. This is the bioidentical mineral your teeth need to rebuild micro-damage.
D3 boosts absorption. K2 sends calcium into your teeth
November 14, 2025 at 1:09 AM
Calcium hydroxyapatite + Vitamin K2/D3 = real tooth remineralization 🦷
Your enamel isn't made of "regular calcium." It's made of hydroxyapatite. This is the bioidentical mineral your teeth need to rebuild micro-damage.
D3 boosts absorption. K2 sends calcium into your teeth
Your enamel isn't made of "regular calcium." It's made of hydroxyapatite. This is the bioidentical mineral your teeth need to rebuild micro-damage.
D3 boosts absorption. K2 sends calcium into your teeth
Training each muscle 3-4x a week grows muscle faster. Lower volume per session but higher frequency overall
More frequent stimulation = more growth windows = more gains
Your joints recover faster, nervous system stays fresh & build strength like an athlete
More frequent stimulation = more growth windows = more gains
Your joints recover faster, nervous system stays fresh & build strength like an athlete
November 12, 2025 at 3:35 PM
Training each muscle 3-4x a week grows muscle faster. Lower volume per session but higher frequency overall
More frequent stimulation = more growth windows = more gains
Your joints recover faster, nervous system stays fresh & build strength like an athlete
More frequent stimulation = more growth windows = more gains
Your joints recover faster, nervous system stays fresh & build strength like an athlete
New Study: Drinking 1 cup of coffee daily cuts AFib recurrence by 39%. Coffee isn't just safe, it's protective:
→ Boosts physical activity levels
→ Reduces inflammation
→ Lowers blood pressure naturally
Your morning coffee might be the best thing for your heart
→ Boosts physical activity levels
→ Reduces inflammation
→ Lowers blood pressure naturally
Your morning coffee might be the best thing for your heart
November 12, 2025 at 3:14 PM
New Study: Drinking 1 cup of coffee daily cuts AFib recurrence by 39%. Coffee isn't just safe, it's protective:
→ Boosts physical activity levels
→ Reduces inflammation
→ Lowers blood pressure naturally
Your morning coffee might be the best thing for your heart
→ Boosts physical activity levels
→ Reduces inflammation
→ Lowers blood pressure naturally
Your morning coffee might be the best thing for your heart
Have a bad lower back? Sit less, walk more.
Walking creates gentle, rhythmic motion that pumps your spinal discs. This promotes nutrient exchange & reduces stiffness that builds up from sitting too much.
Walking is "nature's back balm." Spinal discs rely on motion to breathe.
Walking creates gentle, rhythmic motion that pumps your spinal discs. This promotes nutrient exchange & reduces stiffness that builds up from sitting too much.
Walking is "nature's back balm." Spinal discs rely on motion to breathe.
November 7, 2025 at 4:33 PM
Have a bad lower back? Sit less, walk more.
Walking creates gentle, rhythmic motion that pumps your spinal discs. This promotes nutrient exchange & reduces stiffness that builds up from sitting too much.
Walking is "nature's back balm." Spinal discs rely on motion to breathe.
Walking creates gentle, rhythmic motion that pumps your spinal discs. This promotes nutrient exchange & reduces stiffness that builds up from sitting too much.
Walking is "nature's back balm." Spinal discs rely on motion to breathe.
Fast-paced, low-rest workouts don't build muscle after 40. Separate strength training from conditioning.
You need 1-3 minutes rest b/t working sets. So you can recover enough to lift heavy & train close to failure.
Train hard. Rest enough. Attack the next set with full intent
You need 1-3 minutes rest b/t working sets. So you can recover enough to lift heavy & train close to failure.
Train hard. Rest enough. Attack the next set with full intent
November 6, 2025 at 5:17 PM
Fast-paced, low-rest workouts don't build muscle after 40. Separate strength training from conditioning.
You need 1-3 minutes rest b/t working sets. So you can recover enough to lift heavy & train close to failure.
Train hard. Rest enough. Attack the next set with full intent
You need 1-3 minutes rest b/t working sets. So you can recover enough to lift heavy & train close to failure.
Train hard. Rest enough. Attack the next set with full intent
You don't need more work- but more effort per rep.
Excess volume kills your joints, drains your energy & slows recovery.
• 3-4 workouts/wk
• 2-3 hard sets/exercise
• 4-6 total exercises/session
• Reps pushed within 1-2 reps of failure
Don't chase fatigue. Chase progress
Excess volume kills your joints, drains your energy & slows recovery.
• 3-4 workouts/wk
• 2-3 hard sets/exercise
• 4-6 total exercises/session
• Reps pushed within 1-2 reps of failure
Don't chase fatigue. Chase progress
November 5, 2025 at 4:36 PM
You don't need more work- but more effort per rep.
Excess volume kills your joints, drains your energy & slows recovery.
• 3-4 workouts/wk
• 2-3 hard sets/exercise
• 4-6 total exercises/session
• Reps pushed within 1-2 reps of failure
Don't chase fatigue. Chase progress
Excess volume kills your joints, drains your energy & slows recovery.
• 3-4 workouts/wk
• 2-3 hard sets/exercise
• 4-6 total exercises/session
• Reps pushed within 1-2 reps of failure
Don't chase fatigue. Chase progress
The real "danger" after 40 isn't heavy lifting… it's not lifting heavy enough.
"Safe" high-rep low-weight workouts are a waste.
Your body adapts to what you demand of it. Demand little & it deteriorates.
Challenge it intelligently- it stays strong, lean & capable for decades.
"Safe" high-rep low-weight workouts are a waste.
Your body adapts to what you demand of it. Demand little & it deteriorates.
Challenge it intelligently- it stays strong, lean & capable for decades.
November 5, 2025 at 4:36 PM
The real "danger" after 40 isn't heavy lifting… it's not lifting heavy enough.
"Safe" high-rep low-weight workouts are a waste.
Your body adapts to what you demand of it. Demand little & it deteriorates.
Challenge it intelligently- it stays strong, lean & capable for decades.
"Safe" high-rep low-weight workouts are a waste.
Your body adapts to what you demand of it. Demand little & it deteriorates.
Challenge it intelligently- it stays strong, lean & capable for decades.
Switching exercises every workout is killing your gains.
You're not "confusing your muscles." You're confusing your progress.
Repetition builds mastery. Mastery builds muscle.
Pick 5-6 core exercises. Stick with them for 8-12 weeks
Strategic repetition = measurable strength
You're not "confusing your muscles." You're confusing your progress.
Repetition builds mastery. Mastery builds muscle.
Pick 5-6 core exercises. Stick with them for 8-12 weeks
Strategic repetition = measurable strength
November 5, 2025 at 4:36 PM
Switching exercises every workout is killing your gains.
You're not "confusing your muscles." You're confusing your progress.
Repetition builds mastery. Mastery builds muscle.
Pick 5-6 core exercises. Stick with them for 8-12 weeks
Strategic repetition = measurable strength
You're not "confusing your muscles." You're confusing your progress.
Repetition builds mastery. Mastery builds muscle.
Pick 5-6 core exercises. Stick with them for 8-12 weeks
Strategic repetition = measurable strength
Lots of guys over 40 make the mistake of getting OCD about perfect form with 5 lb weights. Yes, form matters but you can't squeeze your way to muscle growth.
The sweet spot = Great form + training close to failure (1-2 reps shy) + progressive overload
The sweet spot = Great form + training close to failure (1-2 reps shy) + progressive overload
November 4, 2025 at 6:18 PM
Lots of guys over 40 make the mistake of getting OCD about perfect form with 5 lb weights. Yes, form matters but you can't squeeze your way to muscle growth.
The sweet spot = Great form + training close to failure (1-2 reps shy) + progressive overload
The sweet spot = Great form + training close to failure (1-2 reps shy) + progressive overload
Just ONE 10-15 minute walk a day can cut your heart disease risk by 2/3rds.
We obsess over 10,000 steps a day, but consistency + duration of your walks matter more even if your total step count is less (<8,000/day)
Focus on 1-2 continuous walking sessions (10-15+min) a day
We obsess over 10,000 steps a day, but consistency + duration of your walks matter more even if your total step count is less (<8,000/day)
Focus on 1-2 continuous walking sessions (10-15+min) a day
November 3, 2025 at 3:49 PM
Just ONE 10-15 minute walk a day can cut your heart disease risk by 2/3rds.
We obsess over 10,000 steps a day, but consistency + duration of your walks matter more even if your total step count is less (<8,000/day)
Focus on 1-2 continuous walking sessions (10-15+min) a day
We obsess over 10,000 steps a day, but consistency + duration of your walks matter more even if your total step count is less (<8,000/day)
Focus on 1-2 continuous walking sessions (10-15+min) a day
Red flag: You feel worse overall even though you're "working out."
Your energy is down. Sleep is trash. You're more irritable.
That's not fitness. That's stress.
A good strength program should make you feel BETTER, not destroyed.
If you feel like crap, you're doing too much.
Your energy is down. Sleep is trash. You're more irritable.
That's not fitness. That's stress.
A good strength program should make you feel BETTER, not destroyed.
If you feel like crap, you're doing too much.
October 30, 2025 at 4:20 PM
Red flag: You feel worse overall even though you're "working out."
Your energy is down. Sleep is trash. You're more irritable.
That's not fitness. That's stress.
A good strength program should make you feel BETTER, not destroyed.
If you feel like crap, you're doing too much.
Your energy is down. Sleep is trash. You're more irritable.
That's not fitness. That's stress.
A good strength program should make you feel BETTER, not destroyed.
If you feel like crap, you're doing too much.
🍌 UC Davis researchers found adding a banana to smoothies reduces beneficial flavanol absorption by 84%. An enzyme called PPO in bananas is the culprit.
Swap for pineapple, mango, oranges, berries, grapes, cacao.
You can still eat bananas, but might not be best in smoothies
Swap for pineapple, mango, oranges, berries, grapes, cacao.
You can still eat bananas, but might not be best in smoothies
October 29, 2025 at 4:07 PM
🍌 UC Davis researchers found adding a banana to smoothies reduces beneficial flavanol absorption by 84%. An enzyme called PPO in bananas is the culprit.
Swap for pineapple, mango, oranges, berries, grapes, cacao.
You can still eat bananas, but might not be best in smoothies
Swap for pineapple, mango, oranges, berries, grapes, cacao.
You can still eat bananas, but might not be best in smoothies
The way you act in the gym reflects who you are outside of it.
The guy who re-racks his weights & lets people work in? Dependable in business + life.
The one ignoring people + hogging equipment? Same guy cutting corners everywhere else.
Your gym behavior is a character test.
The guy who re-racks his weights & lets people work in? Dependable in business + life.
The one ignoring people + hogging equipment? Same guy cutting corners everywhere else.
Your gym behavior is a character test.
October 29, 2025 at 3:58 PM
The way you act in the gym reflects who you are outside of it.
The guy who re-racks his weights & lets people work in? Dependable in business + life.
The one ignoring people + hogging equipment? Same guy cutting corners everywhere else.
Your gym behavior is a character test.
The guy who re-racks his weights & lets people work in? Dependable in business + life.
The one ignoring people + hogging equipment? Same guy cutting corners everywhere else.
Your gym behavior is a character test.
Got knee arthritis? New study analyzed 200+ trials with 15,000+ participants.
The winner for pain relief + mobility = Aerobic exercise
Walking, cycling, or swimming beat everything else for consistent long term results.
The simplest solution is often the best one
The winner for pain relief + mobility = Aerobic exercise
Walking, cycling, or swimming beat everything else for consistent long term results.
The simplest solution is often the best one
October 28, 2025 at 4:14 PM
Got knee arthritis? New study analyzed 200+ trials with 15,000+ participants.
The winner for pain relief + mobility = Aerobic exercise
Walking, cycling, or swimming beat everything else for consistent long term results.
The simplest solution is often the best one
The winner for pain relief + mobility = Aerobic exercise
Walking, cycling, or swimming beat everything else for consistent long term results.
The simplest solution is often the best one
"Exploding" thru reps destroys your joints. Real strength comes from controlling every inch of the movement:
→ Control the negative (never drop fast)
→ Pause 1-2 seconds at the bottom
→ Lift forcefully but with full tension
Sloppy lifting = early retirement from the gym
→ Control the negative (never drop fast)
→ Pause 1-2 seconds at the bottom
→ Lift forcefully but with full tension
Sloppy lifting = early retirement from the gym
October 28, 2025 at 4:05 PM
"Exploding" thru reps destroys your joints. Real strength comes from controlling every inch of the movement:
→ Control the negative (never drop fast)
→ Pause 1-2 seconds at the bottom
→ Lift forcefully but with full tension
Sloppy lifting = early retirement from the gym
→ Control the negative (never drop fast)
→ Pause 1-2 seconds at the bottom
→ Lift forcefully but with full tension
Sloppy lifting = early retirement from the gym