Simeon Cvejoski

10 minutes of walking after dinner = one of the best health hacks for

Energy boost⚡
Glucose stability 📈
Maintaining weight ⚖️

I dropped my fasting glucose from 92+ to under 60.

Beyond diet changes, I added post-dinner walks. Here's why 👇🏻

The science 🔬

- 2-min walks every 20 min → 20-25% drop in glucose
- 10-min post-meal walks → 12% lower blood sugar

Why it works:
Your muscles absorb glucose for energy—no insulin spike, no crash.

Results?
More energy.
Better sleep.
Less inflammation.

Just move.
Pick one meal.
Walk 10 minutes after.

Sitting after carbs = spike and crash.
Walking = steady energy.

Try it after your next meal. 👇

#walkingbenefits
#walkingpostmeal #metabolichealth

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1 month ago | [YT] | 2

Simeon Cvejoski

🍝 The truth behind good vs bad carbs is more nuanced.

The reason u don't wanna overload simple carbs is simple
❌ sugar spikes
❌ energy crashes
❌ metabolic stress
❌ vascular damage
all leading to faster aging.

But, if you train hard and eat the right types of carbs, at the right time, you have a chance to regain healthy metabolic function.

How to?

Eat simple carbs around your workouts
- bananas
- honey
- white rice

Eat natural, non-refined and complex carbs thru the day
- lentils / beans
- green leafy veggies
- fiber-rich fruits
- rice, whole-grains
- couscous, barley, buckwheat
- nuts / seeds / oats

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1 month ago | [YT] | 3

Simeon Cvejoski

Can you 💪🏻 BUILD MUSCLE and 🔥LOSE FAT at the same time?

Yes, it's called Body Recomposition.

It's harder, requires more precision and clean eating, but if you take care of these three factors -

☑️ Eating within 300 kcal of maintenance
☑️ Hitting optimal protein target - 1.6 g/kg
☑️ Training hard: 10-12 sets per muscle/w at 65-85% RM

you CAN do both at the same time. It's just slower.

#bodyrecomp #bodyrecomposition #buildmuscleandlosefat

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1 month ago (edited) | [YT] | 2

Simeon Cvejoski

Stop caffeine from stealing your focus 👇🏻

Most believe ☕ 2-4 cups of coffee a day, everyday is okay.

The thing is, we get used to it so fast, leading to caffeine habituation.

The same dose that boosted our focus, doesn't work anymore.

With age, we just increase how much we drink. But remember, habituation just grows.

Too much coffee leads to


🔺anxiety and jitters
🔺high blood pressure
🔺poor sleep
🔺sympathetic overdrive

nothing you want, or need

So for those drinking 3 cups a day, a friendly reminder... Try caffeine cycling.

Go off caffeine for 2 days - yes these will be hard days to start with, and then have your cup of coffee 5 days a week.

Thank me in 4 weeks, when ur brain stabilizes.

#caffeinecycling #caffeineoverload #tiredallthetime

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2 months ago | [YT] | 1

Simeon Cvejoski

📈 Eating 2x daily, or 6x daily, what's better?

> 6 HC meals daily = not good; too-wide, constant glucose spikes, sleepy, and low-energy
< 2 meals, so OMAD = not good; too high G spike, high metabolic load, too hard to process

Eating 2x = longer fasting window, but higher acute metabolic strain
Eating 6x = constantly elevated glucose, sleepy, tired and lethargic

This is context-dependent of course.

If you eat high-carbs all day long, snacking 4x daily, spread longer than 14h - likely not good for you.

But, for a more metabolically flexible, trained person - eating more times daily can support energy levels even better, due to smaller meals, less sharp glucose spikes.

So, yeah
It's context dependent, but neither too high >6 or too low <2 is probably not good.

#glucoselevels #metabolichealth #energylevels

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2 months ago | [YT] | 0

Simeon Cvejoski

Muscle growth
☑️ Eat more: 300-500 kcal
☑️ Increase Protein: 1.6-2 g/kg/bw
☑️ Train Often: 10-20 Sets per Muscle
☑️ Muscle-centric: 70-80% RM, 2 sec. Eccentric

Mucsle breakdown
❌ High Stress: Cortisol elevated
❌ Poor Sleep: <8 hrs in bed
❌ Overtraining: Too much cardio
❌ Low-Protein Intake: <1.2 g/kg/bw

Taking aside all the little things, this is the simple math that matters.

Calories.
Protein.
Training.

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3 months ago | [YT] | 3

Simeon Cvejoski

Here's the source of energy your body uses, depending on intensity

1️⃣ ATP - very quick source (1-4 seconds)

2️⃣ Creatine Phosphate (4-15 sec. recycling ADP to ATP; fast sprints)

3️⃣ Aerobic Glycolysis (10 sec. - 2 minutes, weight training)

4️⃣ Aerobic Glycolysis (2+ minutes; can go on to 90 minutes at moderate intensity until glycogen depletion)

5️⃣ Lipolysis (fat burning, >20 minutes at low intensity, yields 100+ ATP)

6 months ago | [YT] | 2

Simeon Cvejoski

What are the potential benefits of fasting?

🔵 Anti-aging: reduces inflammation and neutralizes oxidative damage

🔵 Metabolic Health: lowers blood sugar levels and improves metabolic function, primary via stimulating fat oxidation

🔵 Mental Clarity: trains the brain to run on fats, being in a less hyper aroused and more mentally clear, alert state

🔵 Weight Loss: by putting one in unintentional calorie deficit, re-balancing hunger hormones and improving fat oxidation

🔵 Faster Recovery: promotes clearing junk volume like toxins, plaque and waste by-products

8 months ago | [YT] | 3

Simeon Cvejoski

It's a shame that we accept "being tired all the time" as normal.

Matter of fact, sometimes we're even praised for working harder than our bodies can handle.

Sleepless nights.
4 cups of coffee.
Isolation.
Cognitive overload.

All these have to go. And while it seems counterproductive, it's what "real productivity" is about.

Why? If you can add 10 years to your life, which is arguably, very possible - don't you have more time to do things and experience life?

If you can have 3x the energy you do today - aren't you able to do more (if you can only recharge faster)?

I flipped the script on what being productive means.

Sharp focus - then brain reset (rest)
Specific goals - sets the filter for priorities
Quality sleep - reserve 8.30h every night in bed
Nutritious foods - no junk-food, no garbage, no empty foods
Hygiene - taking care of yourself (skin, hair) and your environment (air, water)

Let's rewrite the script together ‪@BryanJohnson‬

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9 months ago | [YT] | 5

Simeon Cvejoski

Your body has a specific "recovery bandwidth".

The more stressors it takes, the more this RB wastes.

#Antioxidants help increase that bandwidth, as they assist in recovery-ing.

Antioxidant's main purpose is neutralizing oxidative stress and damage.

These two occur inevitably, are crucial to recovery and dictate #aging speed.

While low-level inflammation is going to be there, accumulated, chronic #inflammation speeds up aging.

Antioxidants basically help fight this oxidative stress, enabling the body to recovery.

A potent way to boost your antioxidant status is by eating antioxidant-rich foods, taking supps and reducing environmental toxins.

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9 months ago | [YT] | 3