Josh Schlottman
@joshschlottman.bsky.social
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
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
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
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
🍌 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
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
One of my favorite quick-n-easy, go-to "bro meals." 2 string cheeses wrapped in 4 slices of turkey breast, dripped in mustard.
56g protein, 4g carbs, 16g fat, ~$2/meal
I know deli meats are technically a processed food (not as bad as Twinkies). So don't have all the time
56g protein, 4g carbs, 16g fat, ~$2/meal
I know deli meats are technically a processed food (not as bad as Twinkies). So don't have all the time
October 24, 2025 at 11:18 PM
One of my favorite quick-n-easy, go-to "bro meals." 2 string cheeses wrapped in 4 slices of turkey breast, dripped in mustard.
56g protein, 4g carbs, 16g fat, ~$2/meal
I know deli meats are technically a processed food (not as bad as Twinkies). So don't have all the time
56g protein, 4g carbs, 16g fat, ~$2/meal
I know deli meats are technically a processed food (not as bad as Twinkies). So don't have all the time
Most quit their sets too early. If you're leaving 3-4 reps in the tank then you're leaving gains on the table.
Research shows training closer to failure = more muscle growth
Take your sets to 0-2 reps in reserve. Can also add lengthened partials after failure (50% more gains)
Research shows training closer to failure = more muscle growth
Take your sets to 0-2 reps in reserve. Can also add lengthened partials after failure (50% more gains)
October 22, 2025 at 9:05 PM
Most quit their sets too early. If you're leaving 3-4 reps in the tank then you're leaving gains on the table.
Research shows training closer to failure = more muscle growth
Take your sets to 0-2 reps in reserve. Can also add lengthened partials after failure (50% more gains)
Research shows training closer to failure = more muscle growth
Take your sets to 0-2 reps in reserve. Can also add lengthened partials after failure (50% more gains)
Short on time? Bored with your workouts? Drop sets give you the same muscle growth in half the time.
How to do it:
• Push to near failure
• Drop weight by 20-40%
• Immediately continue
Research shows 50-70% time savings with identical results. But only use 1-2 exercises
How to do it:
• Push to near failure
• Drop weight by 20-40%
• Immediately continue
Research shows 50-70% time savings with identical results. But only use 1-2 exercises
October 22, 2025 at 3:40 PM
Short on time? Bored with your workouts? Drop sets give you the same muscle growth in half the time.
How to do it:
• Push to near failure
• Drop weight by 20-40%
• Immediately continue
Research shows 50-70% time savings with identical results. But only use 1-2 exercises
How to do it:
• Push to near failure
• Drop weight by 20-40%
• Immediately continue
Research shows 50-70% time savings with identical results. But only use 1-2 exercises
Meal Prep Sunday is essential.
• Saves you hours & $$$ every week
• Removes decision fatigue
• Puts diet on auto-pilot
Studies found those who plan meal in advance lose TWICE as much weight compared to those who wing it.
Stop relying on motivation. Start relying on systems.
• Saves you hours & $$$ every week
• Removes decision fatigue
• Puts diet on auto-pilot
Studies found those who plan meal in advance lose TWICE as much weight compared to those who wing it.
Stop relying on motivation. Start relying on systems.
October 19, 2025 at 11:52 PM
Meal Prep Sunday is essential.
• Saves you hours & $$$ every week
• Removes decision fatigue
• Puts diet on auto-pilot
Studies found those who plan meal in advance lose TWICE as much weight compared to those who wing it.
Stop relying on motivation. Start relying on systems.
• Saves you hours & $$$ every week
• Removes decision fatigue
• Puts diet on auto-pilot
Studies found those who plan meal in advance lose TWICE as much weight compared to those who wing it.
Stop relying on motivation. Start relying on systems.
Beef Tallow is metabolically intelligent. Traditional, ancestral fat. Heat stable, ideal for cooking (not oxidized)
Better fat metabolism, cell membrane integrity, hormone production. Stable blood sugar. Vitamins A, D, E, K2
Your body burns it cleanly, your cells thrive on it
Better fat metabolism, cell membrane integrity, hormone production. Stable blood sugar. Vitamins A, D, E, K2
Your body burns it cleanly, your cells thrive on it
October 18, 2025 at 2:53 PM
Beef Tallow is metabolically intelligent. Traditional, ancestral fat. Heat stable, ideal for cooking (not oxidized)
Better fat metabolism, cell membrane integrity, hormone production. Stable blood sugar. Vitamins A, D, E, K2
Your body burns it cleanly, your cells thrive on it
Better fat metabolism, cell membrane integrity, hormone production. Stable blood sugar. Vitamins A, D, E, K2
Your body burns it cleanly, your cells thrive on it
Wild 1972 study: Researchers told lifters they were getting steroids (but gave the sugar pills instead).
But those lifters added 100 pounds to their total lifts in 4 weeks. 8X more progress than before.
The only thing that changed? Their belief. It's 90% mental. 10% physical
But those lifters added 100 pounds to their total lifts in 4 weeks. 8X more progress than before.
The only thing that changed? Their belief. It's 90% mental. 10% physical
October 17, 2025 at 4:09 PM
Wild 1972 study: Researchers told lifters they were getting steroids (but gave the sugar pills instead).
But those lifters added 100 pounds to their total lifts in 4 weeks. 8X more progress than before.
The only thing that changed? Their belief. It's 90% mental. 10% physical
But those lifters added 100 pounds to their total lifts in 4 weeks. 8X more progress than before.
The only thing that changed? Their belief. It's 90% mental. 10% physical
New research uncovers green tea’s fat-burning secret 🍵
In obese mice, standardized green tea extract cut body weight by up to 30%, boosted insulin sensitivity & protected muscle.
Scientists say its compounds work in synergy to regulate fat + energy use naturally
In obese mice, standardized green tea extract cut body weight by up to 30%, boosted insulin sensitivity & protected muscle.
Scientists say its compounds work in synergy to regulate fat + energy use naturally
October 13, 2025 at 4:12 PM
New research uncovers green tea’s fat-burning secret 🍵
In obese mice, standardized green tea extract cut body weight by up to 30%, boosted insulin sensitivity & protected muscle.
Scientists say its compounds work in synergy to regulate fat + energy use naturally
In obese mice, standardized green tea extract cut body weight by up to 30%, boosted insulin sensitivity & protected muscle.
Scientists say its compounds work in synergy to regulate fat + energy use naturally
You don't need more discipline at dinner. You need smaller plates.
Over 56 studies confirmed... bigger plates = bigger portions = more calories consumed
Use smaller plates when you eat. Cutting plate diameter by 30% reduces food intake by 30%. Simple & effective
Over 56 studies confirmed... bigger plates = bigger portions = more calories consumed
Use smaller plates when you eat. Cutting plate diameter by 30% reduces food intake by 30%. Simple & effective
October 1, 2025 at 9:28 PM
You don't need more discipline at dinner. You need smaller plates.
Over 56 studies confirmed... bigger plates = bigger portions = more calories consumed
Use smaller plates when you eat. Cutting plate diameter by 30% reduces food intake by 30%. Simple & effective
Over 56 studies confirmed... bigger plates = bigger portions = more calories consumed
Use smaller plates when you eat. Cutting plate diameter by 30% reduces food intake by 30%. Simple & effective
New study shows exercise (lifting + cardio) reverses your biological age at the cellular level.
Middle aged women reversed biological age by 2 years in 8 weeks of training, turning back their molecular clock.
Exercise doesn't just build muscle. It rewrites your biology.
Middle aged women reversed biological age by 2 years in 8 weeks of training, turning back their molecular clock.
Exercise doesn't just build muscle. It rewrites your biology.
September 29, 2025 at 7:56 PM
New study shows exercise (lifting + cardio) reverses your biological age at the cellular level.
Middle aged women reversed biological age by 2 years in 8 weeks of training, turning back their molecular clock.
Exercise doesn't just build muscle. It rewrites your biology.
Middle aged women reversed biological age by 2 years in 8 weeks of training, turning back their molecular clock.
Exercise doesn't just build muscle. It rewrites your biology.
Green bananas > Yellow bananas
Green bananas have resistant starch instead of sugar. High fiber, less blood sugar spike = better fat burning
Yellow spotted bananas? More sugar, higher insulin response, more likely to store fat.
If you're eating bananas, it's better to go green
Green bananas have resistant starch instead of sugar. High fiber, less blood sugar spike = better fat burning
Yellow spotted bananas? More sugar, higher insulin response, more likely to store fat.
If you're eating bananas, it's better to go green
September 16, 2025 at 9:19 PM
Green bananas > Yellow bananas
Green bananas have resistant starch instead of sugar. High fiber, less blood sugar spike = better fat burning
Yellow spotted bananas? More sugar, higher insulin response, more likely to store fat.
If you're eating bananas, it's better to go green
Green bananas have resistant starch instead of sugar. High fiber, less blood sugar spike = better fat burning
Yellow spotted bananas? More sugar, higher insulin response, more likely to store fat.
If you're eating bananas, it's better to go green
A single workout can literally fight cancer cells.
New research finds:
- 1 resistance training session = 47% more anti-cancer proteins
- 1 HIIT session = 29% less cancer cell growth
The body you're building today is protecting your life tomorrow.
New research finds:
- 1 resistance training session = 47% more anti-cancer proteins
- 1 HIIT session = 29% less cancer cell growth
The body you're building today is protecting your life tomorrow.
September 15, 2025 at 5:01 PM
A single workout can literally fight cancer cells.
New research finds:
- 1 resistance training session = 47% more anti-cancer proteins
- 1 HIIT session = 29% less cancer cell growth
The body you're building today is protecting your life tomorrow.
New research finds:
- 1 resistance training session = 47% more anti-cancer proteins
- 1 HIIT session = 29% less cancer cell growth
The body you're building today is protecting your life tomorrow.
New UC Berkeley study confirms: Deep sleep is your natural performance enhancer.
It builds muscle, burns fat, and sharpens your brain through growth hormone release.
Move often, train well, eat smart, protect your sleep window. Your body handles the rest.
It builds muscle, burns fat, and sharpens your brain through growth hormone release.
Move often, train well, eat smart, protect your sleep window. Your body handles the rest.
September 12, 2025 at 3:25 AM
New UC Berkeley study confirms: Deep sleep is your natural performance enhancer.
It builds muscle, burns fat, and sharpens your brain through growth hormone release.
Move often, train well, eat smart, protect your sleep window. Your body handles the rest.
It builds muscle, burns fat, and sharpens your brain through growth hormone release.
Move often, train well, eat smart, protect your sleep window. Your body handles the rest.
Most people think organic blueberries are the healthiest option...
But wild blueberries destroy them nutritionally.
Wild blueberries are smaller = more skin per serving → The skin is where antioxidants live → 2x the antioxidant power vs regular organic.
But wild blueberries destroy them nutritionally.
Wild blueberries are smaller = more skin per serving → The skin is where antioxidants live → 2x the antioxidant power vs regular organic.
September 11, 2025 at 9:24 PM
Most people think organic blueberries are the healthiest option...
But wild blueberries destroy them nutritionally.
Wild blueberries are smaller = more skin per serving → The skin is where antioxidants live → 2x the antioxidant power vs regular organic.
But wild blueberries destroy them nutritionally.
Wild blueberries are smaller = more skin per serving → The skin is where antioxidants live → 2x the antioxidant power vs regular organic.