Saturday, July 26, 2025
A clarion call
Thursday, July 24, 2025
Wednesday, July 23, 2025
Dark and Evil Pairing
Tuesday, July 22, 2025
Ozzie?
Friday, July 18, 2025
Marstaller Continued
Thursday, July 17, 2025
CINNAMON DEEP DIVE
CINNAMON DEEP DIVE
🟤 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).
⚙️ 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.
🧠 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.
⚖️ 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.
⚠️ 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.
Wednesday, July 16, 2025
Society of the Cincinnati
⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION
⚙️ 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
🧬 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 |
📆 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.
🍳 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.
🏋️ 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.
🥣 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.
🔁 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 |
⚠️ 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 |
🧠 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 |
⏳ 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 |
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.
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