tgi fit + 3-way debate

Z / Runner 🏃🏻‍♂️

🏃🏻‍♂️ My goal for 2026:

• Marathon race: 3:30 (~7:49 min/mile); training load: 7x wk /avg 11 miles (77 miles per week).
• Strength baselines: pushups 50 → 75; pullups 6 → 12; dead hang 2 mins → 3 mins; wallsit 2 min → 3 min.Bulgarian split squats (fix L/R muscle asymmetry)
• Weight training: squat 1RM (one-repetition maximum) 170 lb, working sets 3x5, deadlift: 1RM 200 lb, working sets 3x5 190 lb, bench press 1RM 150lb, working sets 3x5 115 lb, overhead press 1RM 100 lb.
• 🏃🏻‍♂️ (squat ~140 lb, deadlift 135 lb, bench press 115 lb, overhead 45 lb)
• Central governor theory, "mind over body".
• 🏃🏻‍♂️ weight training: weakest link in my fitness, can't push my mind over the limit "You're only at 40% capacity when your mind tells you that you're done" (The 40% rule by David Goggins).
• Complete gold star gym adult classes (signed up for 10 day pass).
• 🏃🏻‍♂️ walk-ins, shall we try Tuesday or Wed afternoon?
• 🏃🏻‍♂️ no dice for 1H 2026, only offer night classes.

🏃🏻‍♂️ University Longevitiy Lab, explore cafe concept w/ kush during the holidays. "Blue bottle x GNC x Soul Cycle". A neighborhood cafe where xooglers, fitness/healthspan folks can hang out, test out their bodies, chat about working protocols and share data.

• 🏃🏻‍♂️ Interesting problem space to explore: currently offerings are too expensive or "short-lived". Bodyspec & Quest Health visits = going to gas station. Biomarkers live in PDFs & app, not in daily conversation. Following Blue print protocols and following Peter Attia = doing homework, not something fun I would do it w/ friends/family.

• 🏃🏻‍♂️ (supplments & nutrition), 90% of supp purchases are online, there is a need to "sample" & dive deeper. Shopping supplements at Costco/wholefoods/GNC feels outdated, need guidance and peer feedback.

• 🏃🏻‍♂️ Front = experimental / cutting edge cafe, robot coffee + smoothies + new age bubba tea, mixing w/ sample protein, Thorne, maureten hydrogel, sodium bicarb system. Retail or affiliate links to well vetted longevity SKUs [Stock Keeping Unit]: blueprint, throne …

• 🏃🏻‍♂️ Back = studio, small talk about HRV, VO2max, recording studio for scanners and biomarkers.

• 🏃🏻‍♂️ Cave = micro-tinkers lab, low-capex, non-invasive testing stack: grip strength, high-speed camera, 3D body scanner.

• Note to self 🏃🏻‍♂️ Bodydata (similar to bodyspec) does offer franchise opportunity, but need a certified technicians, which adds costs).

• 🏃🏻‍♂️ sleep & mental (neuralogical optimization); sleep averaging ~7 hrs 5 mins in the past 4 months, but well below the 8 hrs target (5am running routine is the main cause). Mental exercise, need to find zone 2 trianing routine for mental exercise (mediatation?)

• 🏃🏻‍♂️ we should setup a 7 - 10 peer group for the reddit/polymarket prediction for our next dexa scan / blood tests.

• 🏃🏻‍♂️ my food before am run: fast loading carb + electrolytes, during the the run: 2L of water, post run: lean protein (David bar), controlled complex carbs.

• 🏃🏻‍♂️ cold Japanese purple yam. Stack ranking my legumes since July (25% black lentils, 50% garbanzo beans, edamame 20%, rest = black beans + brown rice).

• 🏃🏻‍♂️ inconclusive for now, been experimenting w/ manuka honey for matcha/chia seed mix.

• 🏃🏻‍♂️ Note to you: curious to try lactic acid testing kit? (e.g. lactate meter used by athletes).

• 🏃🏻‍♂️ more about effort, am I pushing myself hard enough. After 10+ months of training, i want to turn off mental block (per central governor theory, training my mind is a 1H 2026 goal).

• 🏃🏻‍♂️ set up a 1.x protein to body weight ratio; Aaron is at 1.8x, Shamir is 1.8 - 2x, Zi 1.6. what's your ratio for the next 3 months?

• 🏃🏻‍♂️ don't forget about calories.

• 🏃🏻‍♂️ are you back on your supplements? If so, follow up on krill oil (from sports research or nordic) for omega-3 (fx health report: mercury level 6.9, goal is to monitor & reduce).

Stephen / Basketball 🏀

• 🏀 my polymarket bet: by april 1st.
• 🏀 what're your current loads?
• 🏀 re "turn off mental block" below, what are your current blocks and what else do you need to push through?
• 🏀 indeed, both i and shamir need a trainer for motivation.
• 🏀 would love to join. what times?
• 🏀 sure, tues 4:30 or later should work.

🏀 tgi-fit.

• 🏀 definitely can hire someone to draw blood / dexa scans weekly onsite.
• 🏀 why gnc?
• 🏀 true, but supplement is only 1% impact – after the top three, vitamin d / b / magnesium.
• 🏀 absolutely. my top 3: weekly 3-hour gathering (of 8 people initially) with a speaker, 10 regulars with committed goals over 6 weeks, a nurturing / bond meal.
• 🏀 much like peter attia's small gym, 10 squared. even body weight and 10 dumbbells go a long way.
• 🏀 exciting. is it just a matter of kush's committment of time or rent? if so, we can start by renting a airbnb for half a day weekly. kush and chris can help scale invitees after a few months.
• 🏀 see "x-ray permit" below. 0.4*52 = 20 uSv < 40 = la-ny flight.

🏀 #ai-native #daily-use debate on any health (diet / fitness / biomarker) topic between or among humans + ai models. bring your own data (byod), polymarket prediction on your next dexa scan / blood test results, reddit karma for insightful comments.

• 🏀 what's your most unresolved health question? let me try your 3-way setup: prompt generation, debate to refine, but also use-tool to verify.
• 🏀 20-40 min relaxed shoot around before dinner is my best (mental) zone 2.
• 🏀 + kai, michael gold, qouc, tony, leo.
• 🏀 you can help my most pressing (health) question? "what and how much to eat 30-min before, 2-hour during, 30-min after basketball games? quantifiable experiments, only natural food, to maximize performance as well as fat loss."
• 🏀 which carb for fast / good loading? which controlled carbs [whole grains, legumes, starchy vegetables, and fruits]?
• 🏀 after many sessions of ai research, dark maple syrup + coconut water are my current choice – but i wonder how your 3-model setup may tell me more / the right way.
• 🏀 yes, increasing my protein for sure – just finished a full steak 20 minutes ago. i worry more about powder vs bar vs food – than the amount or ratio.
• 🏀 only the 3 above + creatine, fish oil, iron. you and i already ate so much fish during the week. easy to replace fish oil with natural food? my mercury is 8 mcg/l, while cytomegalovirus antibody (igg): >10.00; cytomegalovirus antibody (igm): <30.00; omega-3: dha: 5.6% by wt; omega-3 total: 7.8% by wt; omega-6 total: 42.1% by wt; omega 6 / 3 ratio: 5.4; omega-3 total / omegacheck: 7.8% by wt; omega-3, dpa: 1.0% by wt; omega-3, epa: 1.2% by wt; omega-6, arachidonic acid: 10.3% by wt; omega-6, linoleic acid: 27.7% by wt.
• 🏀 that's for glucose control, much less about performance or fat loss?
• 🏀 ha, mine is the opposite: i need to slow down my game and be less competitive on court.
• 🏀 given your current level, maybe sign up an adult basketball training camp? Jeremy Lin was hosting a camp in Palo Alto.