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3 Keys

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Metabolic Flexibility

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Metabolic flexibility is the body's ability to efficiently switch between different fuel sources—carbohydrates, fats, and even ketones—depending on energy demand and availability. A metabolically flexible person can easily burn carbs during high-intensity activity and switch to fat-burning at rest or during low-intensity exercise.

Why Is Metabolic Flexibility Important?

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✅ Optimal Energy Use – Allows your body to adapt to different conditions, preventing energy crashes.

✅ Improved Athletic Performance – Enhances endurance by efficiently using fat stores while preserving glycogen.

✅ Better Fat Loss & Body Composition – Efficient fat oxidation helps maintain leanness.

✅ Reduced Risk of Metabolic Diseases – Improves insulin sensitivity, reducing the risk of diabetes and obesity.

• Reducing all carbohydrate intake for a few days
• Introduce one carbohydrate meal per day after dinner (Separate your protein)
  • White Rice
  • White potato w/o skin
  • Raw Milk
  • Raw Honey
• Start a heavy protein and fat breakfast
  • Raw eggs
  • Meat and Eggs (rare steak and over easy eggs)
• Lunch
  • Repeat of breakfast
  • Fish and white meat
  • Lubrication formula (raw eggs, lemon juice, honey, and raw butter)
  • In the summer, place fruit as a stand-alone snack.
• Pre-game carbohydrates
  • 2x/day training → carbohydrate post-first training
  • Late evening training → lubrication formula or raw milk + honey
    • If you don’t feel hungry after late evening training, I would wake up and have a pretty hefty meal of 6 eggs and sourdough toast.
• 3PM Game Time
  • 12 noon have a bowl of white rice with raw eggs as needed to satisfy hunger
  • Over time, test if you feel the need for a pre-match carbohydrate meal
  • Normal Breakfast

Mitochondrial Density

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Mitochondrial density refers to the number and concentration of mitochondria within muscle cells. Mitochondria are the powerhouses of the cell, responsible for producing ATP (energy) through aerobic metabolism. Higher mitochondrial density means your body can generate more energy efficiently, improving endurance, recovery, and overall athletic performance.

Why Is Mitochondrial Density Important?

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✅ Increased Energy Production – More ATP = more sustained power and endurance.

✅ Improved Fat Oxidation – Burns fat more efficiently for fuel.

✅ Enhanced Recovery – Faster removal of metabolic waste (e.g., lactate).

✅ Delays Fatigue – Reduces reliance on anaerobic energy systems (which produce fatigue-causing byproducts).

✅ Better Metabolic Health – Higher insulin sensitivity, reduced risk of metabolic diseases.

• Morning Sunrise in the eye and skin
  • Still go outside if it’s cloudy because that’s color temperature works.
• Building the Solar Callus with morning and evening sunlight to increase the assimilation of sunlight into the human cell to convert into ATP
• Grounding - direct skin contact to the Earth
  • Grass, dirt, sand, stone, and concrete
  • Not rubber, asphalt
  • Powered by the Schumann Resonance
• Low intensity movement
  • Morning walk 30-60 minutes
  • Cross-training (basketball, tennis, ping-pong, boxing, etc)
    • 2x/week cross training or 5-10 minutes of cross-training per day
• What shoes to wear
  • Vivobarefoot for casual and training (on asphalt and you’re doing some kind of exercise)
  • Xero shoes for running in general
  • Bahe for grounding and hiking
    • A little bit more cushion but they still have the wide toebox, zero heel raise, and no arch support

Elasticity

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Fascial-Driven vs. Muscle-Driven

Movement can be fascial-driven or muscle-driven, depending on how the body stores, transfers, and releases energy. The difference lies in how force is generated, absorbed, and transmitted across the body.

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1️⃣ Muscle-Driven Movement

🔹 What It Is: Relies primarily on muscle contractions to generate power.

🔹 How It Works: Muscles stretch and contract actively to produce movement, with less reliance on passive energy storage.

🔹 Key Function: High-force output, but requires more energy and effort.

🔹 Example: A weightlifter’s squat—the quads and glutes contract hard to lift the weight, with minimal elastic recoil.

Characteristics of Muscle-Driven Movement

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✅ Higher energy demand (more ATP usage).

✅ Slower force production (compared to fascial-driven).

✅ More strength-dominant, less efficiency-focused.

✅ Relies on muscular contraction instead of passive energy return.

Training for Muscle-Driven Movement

Heavy Strength Training – Squats, deadlifts, presses.

Eccentric Overload – Slow negative reps (e.g., Nordic curls).

Concentric Speed Work – Explosive lifts with minimal stretch reflex.

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2️⃣ Fascial-Driven Movement

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🔹 What It Is: Elasticity that leverages the fascial system to store and release energy like a spring with minimal muscle activation.

🔹 How It Works: Fascia acts as a global energy network, distributing force efficiently and rebounding force with minimal effort.

🔹 Key Function: Energy-efficient, fluid, and spring-like movement.

🔹 Example: A gazelle’s effortless bounce—using tendon and fascial recoil rather than muscular effort.

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3️⃣ Characteristics of Fascial-Driven Elasticity

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✅ More efficient energy transfer (less ATP usage).

✅ Faster force production (quicker ground contacts, more reactive movement).

✅ Lower effort, higher efficiency (works with, not against, gravity).

✅ Relies on tendons, fascia, and connective tissue for power return.

Training for Fascial-Driven Movement

Functionality Work – Toe Retraction, Nerve Stimulation, Ankle Stiffness

Stationary Tensioning - Bilateral & Unilateral

Dynamic Tensioning - Time under tension, Bilateral, and Unilateral

• Bird on a Branch - 3 Minutes
• Towel Retractions - 3 Minutes
• Baby Feet - 8 each way
• Standing on Air - 5 Minutes
• Lymphatic Hops - Build up to 5 minutes

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