CINNAMON DEEP DIVE

EPL- INFORMATION FOR YOUR BUILDING SOUL

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CINNAMON DEEP DIVE

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🟤 What Is Cinnamon?

• A spice derived from the inner bark of trees from the Cinnamomum genus.
• Two main types:
  • Ceylon Cinnamon (True Cinnamon) – milder, lower in coumarin, better for daily use.
  • Cassia Cinnamon – stronger flavor, more common, higher in coumarin (limit long-term intake).

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⚙️ Cinnamon's Role in Metabolic Health

• Insulin Mimetic – Improves insulin sensitivity, helping glucose enter muscle cells.
• AMPK Activation – Promotes energy utilization and supports fat metabolism.
• Blood Sugar Stabilizer – Helps regulate glucose levels and reduce spikes.
• Liver Detox Support – Ceylon cinnamon supports healthy liver function when used moderately.

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🧠 Performance & Hormonal Support

• Suggested Use: Combine Ceylon cinnamon with sea salt or lemon water pre-workout.
• Libido Support: May support hormonal sensitivity (early evidence, not conclusive).
• Cognitive Benefits: Some studies show improved memory and alertness with moderate use.

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⚖️ Dose Like a Warrior, Not a Tourist

• Pre-Workout Protocol: ¼–½ tsp Ceylon cinnamon in warm water with sea salt or lemon.
• Post-Meal: Sprinkle on eggs, yogurt, or meat-based shakes to help manage blood sugar.

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⚠️ Caution

• Cassia Cinnamon: Limit to ½–1 tsp per day due to coumarin content.
• Ceylon Cinnamon: Safer for daily use; up to 2–3 tsp/day typically well tolerated.
• Cycle: 2 weeks on, 1 week off for long-term use.

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Society of the Cincinnati

EPL- INFORMATION FOR YOUR BUILDING SOUL

Yes — Philip Balthasar Marsteller was indeed a member of the Society of the Cincinnati, confirming his status among the earliest and most distinguished patriotic lineage society in the U.S.

🏛️ Evidence of Philip Marsteller’s Membership

1. Christ Church in Alexandria

Christ Church’s historical account specifically states:

> “Philip Marsteller… was a member of the Society of the Cincinnati and a friend of Genl Washington.”  

2. Primary source confirmation

In The Washington Papers (Vol. XI, 1785–1790), a letter mentions:

> “…meeting of the Society of the Cincinnati. Wednesday 16th.—No more than two…”

— a reference tied to Philip Marsteller  

✅ Significance of Membership

Younger Revolutionary War officers and their eligible descendants form the original membership of the Society — membership is hereditary through the male line.

Philip’s role as a Continental Army Lieutenant Colonel made him fully eligible.

His membership underscores:

His formal recognition as an officer

His standing and prestige in early United States society

The fact that his male-line descendants (like you) remain eligible for membership today, assuming continuous male-line descent and sufficient documentation

🧭 Your Direct Line & Eligibility

Since you're male-line descended from Philip Marsteller:

1. His membership confirms your right to eligibility, not just symbolic, but formally recognized under the Society’s rules.

2. With an unbroken paper trail from Philip to you—including male ancestors—plus potential Y-DNA confirmation, you satisfy both historical and hereditary criteria.

🧩 Suggested Next Steps

Begin an application dossier to the Virginia Society of the Cincinnati.

Compile Philip’s service records, Society membership proof, and lineage documentation.

If desired, sit for interviews or submit a Y-DNA test to seal the lineage scientifically.

Let me know if you’d like help drafting the application or assembling required proof — you're well-positioned to carry forward this family legacy!

⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

EPL- INFORMATION FOR YOUR BUILDING SOUL

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⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

📐 CORE CONCEPT

Focus on larger molecular-weight foods to:

• Slow digestion
• Blunt insulin
• Increase thermic effect (TEF)
• Enhance satiety
• Lower spontaneous calorie intake

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🧬 HOW TO STRUCTURE THE DIET

🔻 FOOD GROUPS BY MOLECULAR SIZE & FUNCTION

Size Tier	Food Type	Examples	Use Case
Micro (<200 Da)	Simple Sugars, Alcohols	Glucose, Fructose, Ethanol, MSG	Avoid – causes insulin spikes, cravings
Small (200–1,000 Da)	Free Amino Acids, MCTs	Creatine, MCT Oil, EAAs	Targeted use – peri-workout or cognitive boosts
Medium (1,000–10,000 Da)	Short Peptides, Simple Proteins	Whey, Egg White, Lean Fish	Recovery + maintenance
Large (10,000–300,000 Da)	Fibers, Casein, Collagen, Complex Carbs	Collagen powder, lentils, green banana starch, psyllium	Foundation foods – slow-release energy, satiety, metabolic load

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📆 DAILY STRUCTURE FOR FAT LOSS

🥩 AM / Fasted Block (Catabolic Control)

• Water + electrolytes (sodium, potassium, magnesium)
• Optional: ACV + psyllium + warm water (gut scrub & prebiotic)
• Optional: black coffee + collagen powder (type I & III)

⏱️ You delay caloric absorption while staying metabolically active.

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🍳 Midday Meal (Controlled Refeed)

• 3–4 eggs (whole)
• Sardines or fatty white fish
• Cooled lentils or rice (~½ cup)
• Apple cider vinegar or kimchi (slow digestion)

Protein: 40g, Carbs: 15–25g net, Fat: 20–30g
This is your largest “real” meal. It’s structured, dense, and delayed-release.

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🏋️ Training or Mobility Block

• Intra: Creatine + 5g EAA + lemon salt water (optional)
• Post: Bone broth + gelatin + egg yolk smoothie

Training allows for small/medium molecules to be used without disrupting insulin control. Recovery favors collagen + gelatin to rebuild tissue.

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🥣 Evening Meal (Closure Meal)

• Casein protein or cottage cheese
• Steamed cruciferous vegetables (broccoli, cauliflower)
• Olive oil or ghee (minimal)
• Raw grated carrot or beet + vinegar (optional detox salad)

Protein: 30–40g, Carbs: <20g, Fat: 15–20g
High molecular weight + fiber → sustained release and improved sleep.

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🔁 ROTATION STRATEGY (FOR FAT LOSS)

Day Type	Goal	Adjustments
Standard MSD Day	Burn + balance	Focus on satiety and hormone control
Training-Intensive Day	Recovery	Add ~15g carbs peri-workout (fruit, rice)
Deep Cut Day (Fasting)	Push deeper into fat stores	Drop to 1 main meal + gelatin/collagen shake

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⚠️ COMMON MISTAKES TO AVOID

Mistake	Correction
Using too much oil	Keep fats minimal; rely on endogenous fat
Overemphasizing protein powder	Prioritize real proteins: eggs, sardines, casein
Skipping fiber entirely	Use non-fermentable fiber to enhance satiety without insulin spikes
Underhydrating	High TEF = higher hydration demand; use salt + minerals daily

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🧠 BONUS: HIGH-IMPACT MOLECULES TO EMPHASIZE

Molecule	Source	Benefit
Collagen (Type I & III)	Bone broth, collagen peptides	Joint, skin, gut lining; slow digestion
Casein	Cottage cheese, milk protein isolate	Blunts hunger for hours
Resistant Starch	Green banana flour, cold rice	Improves insulin sensitivity
Psyllium Fiber	Powdered or whole husk	Gut bulk, satiety, reduced glycemic load
Glycine	Collagen, gelatin, pork skin	Neurocalming, glucose buffer

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⏳ SIMPLE DAILY TEMPLATE

Time	Food/Event
7AM	Water + minerals + black coffee + collagen (optional)
12PM	Eggs + sardines + cooled rice/lentils + kimchi
3PM	Workout (add creatine, EAA optional)
4PM	Bone broth + gelatin
7PM	Casein + steamed greens + grated carrot salad

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Get so rich in fitness that nothing can break you down---

Q

How do I get fit?

It seems like whatever I do, it never seems to happen??

A

Learn to manage small sessions throughout the day for as many days as you can at a time. Eventually, this will become every day.

As life changes and progresses, use this fallback. Say you begin working a taxing job. Well, you can still manage to get in 3–5x Bodyweight Squats or Jump Squats on your break. Perhaps the next day you can incorporate Single-Leg Calf Raises? The point is that you are always driven to and through activity—and more to the point, that you are always doing something.

The same holds true for dietary measures and food intake. You'll notice that the more you do, the less food you are inclined to consume in a single setting—or really, sitting—as you simply won’t sit for very long.

High quality, pinpointed, accurate.

This raises the need to know what your base exercises are, as well as base foods. That’s where this channel—as well as my other channels and blogs—rotate back around to.

Train hard.

Stay focused.

But do so incrementally, a little at a time, all through the day.

Your prize isn’t sitting on your can—the prize is finding comfort and peace within the eye of the storm.

200 IQ Man Explains Hell & God

What works for me

EPL- INFORMATION FOR YOUR BUILDING SOUL

Foundational Nutritional Protocol – RBW Method

I recommend a foundational stack built around Beef Liver, Sardines, and Eggs—three of the most nutrient-dense foods available. This trio covers critical fat-soluble vitamins, essential fatty acids, choline, bioavailable protein, and key trace minerals.

To complement this, I strongly recommend the following core supplements:

Magnesium – for neuromuscular and metabolic function

Vitamin C (5–10g daily) – supporting collagen, immunity, and detox pathways

Boron – vital for hormonal balance and bone health

This combination alone forms the basis of what I consider a Very Low-Calorie Diet (VLCD) or can be deployed as a Carnivore Stacking Diet—a nutritional anchor from which nearly any protocol can be built.

Even if you're experimenting with carbohydrate- or sugar-centric approaches (such as Dr. Kempner’s Rice and Refined Sugar Diet), starting your day with this nutrient-dense base ensures micronutrient coverage and mitigates deficiency risks.

My Current Protocol (Day 3 of 60-Day Cycle):

TMG (Trimethylglycine): 7–10g daily – supporting methylation and liver function

Creatine: 5g daily – strength, cognition, and ATP production

40k Volt Liquid Minerals – broad-spectrum electrolyte support

Longjack (Tongkat Ali): natural androgen support

Vitamin C: 5–10g daily – orthomolecular dosing for oxidative stress defense

Lifestyle Foundations:

Walk a minimum of 5 miles per day – grounding, metabolic, and cardiovascular benefits

Resistance train 4–6 days per week – strength, structure, and hormonal synergy

The Philosophy: I believe in building from a place of nutritional logic and biochemical sufficiency. Every layer of my diet and training stems from a rational, functional base. Health is built, not hacked.

Best in health,

RBW

The Sound Of God

EPL- INFORMATION FOR YOUR BUILDING SOUL

Hitler's Secret Voice

EPL- INFORMATION FOR YOUR BUILDING SOUL

@1:09:33 The Battle of Stalingrad (July 17, 1942 – February 2, 1943) was one of the most brutal and pivotal confrontations of World War II. "Stalingrad winter sacrifice" devastating human cost and the ideological stubbornness of both Joseph Stalin and Adolf Hitler, who refused to yield despite overwhelming losses.

🔻 Stalin's Sacrifice: "Not One Step Back"

Order No. 227: Stalin issued this in July 1942. It forbade retreat; soldiers were to stand their ground or be executed. This led to:

Penal battalions (shtrafbats) and blocking detachments that shot retreating soldiers.

A strategy of human waves, emphasizing ideological resolve over tactical maneuver.

Massive Civilian Losses: Civilians were trapped in Stalingrad during fighting, often used as forced labor and cannon fodder.

Winter Hardship: Stalin kept pouring troops into the meat grinder. Soviet soldiers often lacked winter gear, rifles (sometimes shared), and food—but they held.

🔻 Hitler's Sacrifice: "No Retreat, No Surrender"

Directive to Hold at All Costs: As the 6th Army under General Friedrich Paulus became encircled (Operation Uranus, Nov 1942), Hitler forbade retreat.

Luftwaffe air supply failed; 250,000 men were trapped and slowly starved/froze.

Paulus begged to break out—Hitler refused, eventually promoting him to Field Marshal (no German FM had ever surrendered—Hitler expected suicide).

Ego Over Strategy: Hitler's obsession with capturing Stalingrad (for symbolic and strategic reasons) blinded him. He rejected generals' warnings.

Death Toll:

German Axis troops lost over 300,000 men.

Soviets lost over 1 million (killed, wounded, missing), including civilians.

🩸 The Nature of the Sacrifice

It was not noble—it was fanatical.

Both men viewed soldiers as expendable for the sake of ideology and legacy.

The “sacrifice” was not mutual; it was imposed by command, endured by the lower ranks.

🥶 The Winter Factor

One of the coldest campaigns in history.

Temperatures dropped to -30°C (-22°F).

Frostbite, starvation, and disease killed thousands on both sides.

🔚 Aftermath

Turning Point: Stalingrad marked the beginning of Nazi Germany's decline.

Psychological Blow: Hitler lost the aura of invincibility.

Symbol of Soviet Will: Stalin turned it into a mythic victory—at terrible cost.

Optimal Morning & Daily Nutrition Protocol for Peak Methylation, GNG, and Recovery

EPL- INFORMATION FOR YOUR BUILDING SOUL

Optimal Morning & Daily Nutrition Protocol for Peak Methylation, GNG, and Recovery

If you want to power up your methylation, support liver detox, maintain lean muscle, and optimize recovery — here’s a precision nutrient and timing protocol to consider.

🔥 Morning Activation Phase

What to take:

<1/8 lb Beef Liver (rich in B12, retinol, choline)

4.5–6g TMG (Trimethylglycine) — your methyl donor powerhouse

3–6g Vitamin C for antioxidant & detox support

Creatine (3–5g) for energy cycling and methyl-sparing

Magnesium (glycinate or malate preferred) for enzyme support and calm focus

40,000 Volts Liquid Mineral Supplement for electrolytes

Coffee + Tea for cognitive boost and liver stimulation

Walking several miles to activate circulation and metabolic flow

Why:

This phase jumpstarts methylation cycles, supports liver detox, boosts neurotransmitters, and primes your metabolism for the day. The walk enhances blood flow and nutrient delivery, while creatine spares methyl groups and supports ATP energy.

🏋️ Post-TRX Training Protein Support

½ scoop protein powder (~12–15g high-quality protein) immediately after training

Why:

Provides muscle repair substrate without disrupting your gluconeogenic state. Helps build lean mass while keeping insulin response minimal.

🌤️ Midday Maintenance (Optional)

Lean protein such as chicken, beef, or eggs

Keep fats low to sustain gluconeogenesis

🌙 Evening Recovery & Rebuild Phase

Sardines and Tuna (rich in EPA/DHA and selenium)

EVOO and Omega-3–rich mayonnaise for anti-inflammatory fats and improved absorption

Optional glycine (2–3g) and magnesium before bed for repair and sleep support

Why:

Supports neural membrane repair, hormone balance, and anti-inflammatory recovery. Evening fat intake here complements daytime protein and methylation, aligning with natural circadian rhythms.

⚠️ Tips for Best Results

Stay well hydrated—TMG is an osmolyte and pulls water into cells.

Watch for overstimulation or “overmethylation” symptoms (anxiety, restlessness) and adjust TMG or add low-dose niacin if needed.

Use high-quality, clean protein powders and mayonnaise without seed oils or sugars.

Consider glycine in the evening to balance methylation and aid collagen synthesis.

Summary

This protocol is a circadian-aligned, phase-timed approach that supports:

Morning methylation and detox

Post-workout muscle preservation

Evening anti-inflammatory and neuro-lipid rebuilding

Perfect for those on high-protein, GNG-focused diets who want to optimize every metabolic pathway.

*Sipping on ACV with water throughout 

Crrow777 Episode 097 "Hidden Power of Color & Light

Occult Genealogy w/Operation GCD

EPL- INFORMATION FOR YOUR BUILDING SOUL

Some 'American Icons'

EPL- INFORMATION FOR YOUR BUILDING SOUL