Doc Red 🍎

It’s 2026. It’s TIME. Time for Super-Human doses of Thiamine. Here are 13 Reasons Why 🧵🔖 1. It’s basically a Stimulant ☕️☕️☕️

Correct me if I’m wrong, I’ve never seen an instance where a woman HASN’T been judgemental when the man decides to help out with cooking, cleaning or laundry. It’s either a laugh or toxic micro-management.

If your watch says you’re getting 2 hours of deep sleep, your watch is lying to you. Most men get 60 to 90 minutes. Under 45 is where I’d start asking questions.

Signs your oestrogen may be too high: 1) You start having fabricated internal arguments. 2) Every comment about you being fat hurts your feelings. 3) You start becoming hyper-promiscuous.

Doctors POV: 110/70 > 🤝 120/70 > 🫤 130/80 > 🫤 140/90 > 🫤 160/90 > 🤨 180/100 > 🤨 200+ > 🏥

In case it needs to be repeated, 
150/95 is NOT “stress”. Every 20 points above 115 on the top number doubles your risk of dying from a heart attack or stroke. So he's double fisting danger and blaming it on his secretary. First, get a real number. Sit for 5 minutes. Feet flat. Back supported. Arm at heart level. Bare arm. No coffee, pre-workout or nicotine for 30 minutes. Two readings a minute apart, morning and night, for a week. AVERAGE AVERAGE AVERAGE it. If you have 17 inch arms, which most of you do, buy the large cuff. If you skipped the gym your whole life, buy the small one. Plenty of lifters with high blood pressure just have big biceps. Then tell me the reading.

Who in their right mind trusts a sleep score from a wrist device?

Healthy adult male: BP above 130/85 is a problem. BP around 110/70 means you're doing something right. BP at 140/90 and no Nattokinase on board? FOOKED.

Probably the worst thing you could possibly do before a workout besides having sex.

I know a guy, triple board-certified cardiologist, consulting across 4 houspitals, wrote some of the US guidelines. BP sits at 150/95. "I'm just under a lot of stress right now."

Hot take: If your woman has a 5-day work week, ALL of the cooking and cleaning is your responsibility. Non-negotiable.

CRP, Is also known as C-Reactive Protein, And is also one of the MOST COMMON hospital tests ordered. It is an inflammatory indicator of “something brewing”. Whether it’s infection, stress, trauma etc. The annoying thing about this marker is that it’s an indicator with a 48-72 hour time delay. So someone could be 6 and f*cking dying. But this is why it’s far better to use as a trend (as for 99% of things)

Believe it or not, my dysmorphia

Dudes will be like "“I hit the gym today.” Brother, that’s your garage.

200,000 of you told me about a number that doesn't matter. And I dont apologize for that. Your HRV is not comparable to mine. My HRV is also not comparable to yours. HRV is extremely variable with genetics, and skews with age. A 50 year old sitting at 35 can be in WAY better shape, that a 25 year old at 70. It is most DEFINITELY NOT comparable with smart devices. Screw your Whoop and screw your Oura ring, as they use completely different formulas. A warm day changes it, A late meal changes it, A shot of tequila moves it. The number matters jack. The deviation is where the copper is. Take your own seven day average. That is your baseline and it’s the only one worth anything. Then watch what pulls you off it. Hint: - Alcohol is the BIGGEST single hit you will ever see in your own data. - Illness shows up about two days before you feel sick. - A hard workout drops it overnight. Even more so when you have garbage recovery. If you check HRV every morning and measuring yourself against a number you read on here, you're gonna have a bad time. - do better

BREAKING: Having a BMI of 40 increases your risk of a major heart event regardless

Don't get mad. Hear me out. Your HRV number barely matters. The numbers above were a vibe check. This is the real thing. The number on your wrist is mostly genetics, age and which device you decided to spend $400 on. Apple Watch measures SDNN in wellness spot checks. Oura and Whoop measure RMSSD while you sleep. Different maths, different equations. Comparing them is like comparing pounds to kilos. "But doesn't low HRV kill people?" Well, the famous data is from Kleiger, 1987. 808 heart attack survivors, 24 hours strapped to a Holter. SDNN under 50 had about FIVE TIMES the death rate of those over 100!!!! But… That's a 24-hour hospital recording. Not a cheap ring pinging you at 3 in the morning. So what matters is the trend: your 7-day line against your own from a month ago. One bad night is just shitty noise. A drop that holds for 4 to 5 days is your body telling you something: Boozing, sleeping like crap, a cold brewing, training you aren't recovering from, or just life in general. 🌟 Pro tip: check it the morning after 2 beers. Cheapest physiology lesson you should be paying me for. ⭐️ Extra pro tip: the only HRV worth comparing yours to is your very own.

If you’re under 35 and your HRV sits below 40, something in your life is wrong and it isn’t your training. Above 80 and I’d be asking what you’re on.

Everyone is arguing about whether GLP-1s eat into your muscle. Both sides have it wrong. The DEXA Scan splits you into fat, bone and lean. Lean is not JUST muscle. Lean is everything else. Water. Glycogen. Your liver. Your gut. The food sitting in it. So when you hear "39% of the weight lost was lean mass" a big part of that was never muscle. Drop your carbs and you drop glycogen, and every gram of glycogen holds 3 grams of water with it. That is pounds of lean mass. Lose 30% of your bodyweight and your liver shrinks too. That counts as lean. Funny thing is, the 39% is not special to these drugs. Diet-only weight loss gives you essentially the same results. Nobody has shown retatrutide is worse than just eating less. Ttere is no muscle biopsy/MRI comparative. DEXA is all we have, and DEXA is 4 to 10% off sh*tty on one person. So.............................. It is not cutting into your muscle like a poison. You lose lean mass on every weight loss diet ever run. Just eat less and you get the same fraction. The drug didn’t invent a new fuggin wheel. Which is why RESISTANCE TRAINING IS ESSENTIAL, same as it has always been. It halved the fat-free mass loss in people on the drug. Read that twice.