X Gym

04/04/2026

Thanks to Paul Trammell for having me on his podcast, where we talk about the downward spiral of staying in your comfort zone, new training methods, alcohol and aging, why aging comes from comfort, avoiding dementia, forming discipline, the biggest mistake of New Year's resolutions, doing business based on the principles of Jesus Christ, and much more:
https://open.spotify.com/episode/0FkqYjtS4tJrU4L9NJTh9p

03/30/2026

High-Bioavailability Ingredient Defense 🛡️

Here's why I always use this two-part strategy—Glycine and DMG—whenever I eat out at a restaurant:

Dining out (occasionally) doesn't have to mean compromising your biological age or cellular integrity. Most restaurants rely on non-organic ingredients and inflammatory vegetable oils. This combination drives oxidative stress and increases your exposure to hidden synthetic chemicals. Here is how I use biochemistry to blunt that damage on the go.

The Glycine Decoy Strategy 🧬

Glycine is structurally very similar to Glyphosate, the active ingredient in Roundup. Because of this similarity, some research suggests glyphosate can act as a "glycine analogue," potentially displacing glycine during protein synthesis and leading to misfolded proteins.

The strategy is simple: Saturate the system with pure, high-quality glycine. By consuming approx 3g, I provide a "decoy." This significantly reduces the statistical probability of the body mistakenly incorporating glyphosate into cellular structures.

The DMG Metabolic Shield 🔥

Vegetable and seed oils are notorious for driving systemic inflammation and oxidative stress. Glycine is one of the three precursor amino acids for glutathione, your master antioxidant. Boosting glycine supports the liver's ability to neutralize these reactive oxygen species (ROS) before they can cause damage.

DMG (Dimethylglycine) acts as a powerful methyl donor. It supports the entire methylation cycle and Phase II detoxification. Effective methylation is essential for converting synthetic chemicals into water-soluble forms that the kidneys can easily filter and excrete.
Biohacking Dining Protocols 🍽️

It’s not just about the supplements. Competitive inhibition works best when you reduce the initial burden.

Go Organic: Prioritize vetted farm-to-table restaurants that are transparent about their sourcing.

SAAT (Strategic Amino Acid Therapy): If you are consuming muscle meats, balance your methionine intake with glycine (via bone broth or supplementation) to prevent homocysteine buildup.

And there are plenty of apps for your phone that will tell you which restaurants are healthier!

03/27/2026

The Ultimate Brain-Building Protocol 🧠

Forget everything you’ve heard about "long and slow" for brain health. If you want to optimize your cognitive longevity and fight age-related decline, intensity is the variable that matters most.
Why BDNF is "Miracle-Gro" for Your Brain

Brain-Derived Neurotrophic Factor (BDNF) is a specialized protein that acts like fertilizer for your neurons. It helps repair existing brain cells and encourages the growth of new ones. High levels of BDNF are essential for neuroplasticity—the ability to learn, remember, and keep your brain young as you age.
The Study: Fasting vs. Exercise

Recent research published in The Journal of Physiology compared three common health stressors to see which one spikes BDNF the most:

20-Hour Fasting: Increased healthy ketones by 9-fold, but had zero effect on resting BDNF.

90-Min Light Exercise: Provided a very modest increase.

High-Intensity Intervals: Just 6 minutes of high-intensity cycling increased BDNF by 4 to 5 times more than light exercise.

The Secret Ingredient: Lactate

The massive surge in BDNF was directly tied to lactate levels. Once dismissed as a waste product, lactate is actually a powerful signaling molecule that tells your brain to start producing BDNF. To "unlock" this benefit, you have to push into high-intensity zones.
The "Force Multiplier" Strategy

For the ultimate anti-aging result, combine Fasting with High-Intensity Training.

Fasting triggers autophagy (cellular cleanup) and shifts you into fat-burning.

High-Intensity Training floods the system with BDNF.

Together, they create a "force multiplier" effect that clears out cellular junk and stimulates new brain growth simultaneously. This is the most efficient strategy to prevent dementia and maintain a sharp, resilient mind.

Read more at the full post:
https://xgym.com/the-ultimate-brain-building-protocol/

03/24/2026

Newest X Gym newsletter issue is out, with topics such as preventing getting "sick fat," and hacking your "electrome" for more daily energy:

Providing you with health and fitness guidance, based on the latest research in exercise, health, anti-aging, nutrition, and brain science.

03/23/2026

I wonder: if we had a world contest involving blood tests for optimal health, push-ups, pull-ups, squat jumps, and a mile run, which national health leader would win?

03/19/2026

Stop training for "bulk" and start training for voltage. ⚡️

Most people think of their bodies as mechanical machines. But the cutting edge of regenerative biology tells a different story: We are piezoelectric beings.

Your fascia—that vast collagen network—is actually a high-tech biological battery. When you apply the right kind of mechanical stress (lifting, jumping, moving), your collagen fibers convert that physical energy directly into electrical charges.

These micro-currents are the "software" that tells your cells how to repair, remodel, and stay young.

The Catch: If you’re stagnant, your fascial fluid thickens into a heavy gel (thixotropy), essentially "short-circuiting" your system. You feel stiff, old, and uncharged.

The Solution: You don’t need hours in the gym. You need the right frequency and intensity.

At X Gym, my unique 21-minute protocol is engineered to:

Fluidify the Matrix: Melt that thick fascial gel to restore electrical flow.

Charge the DNA: Tap into the "piezo-vibrotronic" effect to tune gene expression.

Optimize the Electrome: Shield your bioelectric field from modern disruptors like EMFs and heavy metals.

Two 21-minute sessions a week. That’s all it takes to keep your biological battery at 100%.

03/09/2026

X Gym is an action figure factory, but in our case, they are life-sized. Here are two more Xamples:

Our time-saving Xercise methods seem too good to be true, but when members are consistent with their workouts and follow our unique and legendary nutrition g...

03/05/2026

I had a great time on Melissa Brunetti's podcast talking about various topics, such as:
• How brain wiring impacts your fitness and health results.
• Why willpower alone often fails and what to do instead.
• How understanding your brain type can unlock sustainable success.
• And much more!

Do you feel like you’ve tried every diet and workout plan, but lasting health still seems elusive? The missing piece might not be your effort-it could be you...

03/04/2026

Optimizing your animal-based approach (if that is your diet goal) means letting the data lead the way.

A common pitfall of the carnivore diet is the lack of a structured approach, often leading to a "protein-dominant" state where lean meats and frequent eating hinder your body's transition into nutritional ketosis.

To truly tap into the metabolic and neurological benefits of ketosis, you must pivot towards a "ketogenic carnivore" framework. This shift involves several critical components:

Prioritize Fatty Meats: Make ribeyes, pork shoulders, and chicken thighs with the skin on the staple of your diet.

Add Healthy Fats: Don't hesitate to incorporate tallow, butter, or lard into your meals to provide the high-fat intake required.

Implement Time-Restricted Eating: Establish an 8-hour eating window and avoid "grazing" to keep insulin low and encourage ketone production.

The difference isn't hypothetical; it's measurable. As the image shows, making these adjustments can elevate your blood ketones from a low of 0.3 mmol/L (protein-dominant) to an optimal level of 1.8 mmol/L (ketogenic).

Stop guessing about your metabolism. Embrace testing as a tool for validation, not correction. Use GKI to understand your unique response and make data-driven decisions that align with your health and performance goals.

03/04/2026

Karinne's idea of "girl pushups..."