Let’s just get the worst part out of the way first: mayo works great as a base and for texture, but there are other options.

 

Start with about a cup.

I like it chonky, so that’s how I chop the ingredients. If you like it smooth (like real McDonalds Hot Mustard sauce), dice things up smaller.

Cut up about half a medium sized tomato, 2-3 snips from the end of a bunch of scallions, half of a medium sized red onion, 3-5 garlic cloves (depending on preference), and stir ‘em all up in the mayo.

Add about half a teaspoon of your favorite pepper (I like fresh cracked [pepper grinder link here] mixed peppercorns or Grains of Paradise #biohack), ½ tbsp Coleman’s mustard powder (or more), thickener of choice (¼ tsp guar gum, a scoop of collagen or protein powder… you just need to soak up some of the liquids, really), 1/2 tsp potassium bicarbonate (to boost potassium intake, this is a good vessel for it) then spritz it with vinegar to activate. 

If you wanna cheat or make it more like the real thing, add a little pre-made hot salsa, hot mustard sauce, ketchup, whatever. If it’s too spicy, add more mayo. If it’s not spicy enough, figure it out!

Don’t hate me for this, but if you don’t want a calorie bomb and don’t mind frankenfoods, Walden Farms Amazin Mayo (which is nothing at all like real mayo) works well. Take about a whole jar of that into a stirring bowl.

Next up: keto McNuggets! …don’t get too excited, it’s just chicken chopped into nugget-sized bites, soaked in egg (or egg whites or milk, if PSMF or watching calories), then coated in either coconut flour or ground up pork rinds, according to preference/availability. Add some grated parmesan cheese if you want extra flavor and crispiness and don’t mind the calories. Baked in the oven, not fried in seed oils. You can add spices to the dry mix, but I use the hot mustard sauce to carry the weight here. GET UR PROTEINZZZ in a tasty way 🙂

Yeah, they look weird, not like real McNuggets, but waay healthier…..

Other recipe posts: 

The Spanakopita Experience

Dark chocolate. Can’t find the link at the moment, but it was basically cocoa powder, coconut oil, cocoa butter, sweeteners of choice, some unflavored protein powder for bulk, and maybe some salt, etc., iirc 🙂

That’s all for now!

Hey, check out my Patreon! Five bucks a month for access to all articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 🙂

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

Bimagrumab: an elusive potential inhibitor of myostatin (the muscle blocker)

[Patron link]

Miragrebon: a beta-3 agonist, fueler of BAT thermogenesis

Tl;dr: both work. In addition to tirzepatide (or its subordinate, semaglutide), exercise in a [poly]pill may have arrived…… including UPF-free #eTRF if you are so inclined or striving for #Optimal™ jk 🙂 

Effect of Bimagrumab vs Placebo on Body Fat Mass Among Adults With Type 2 Diabetes and Obesity: A Phase 2 Randomized Clinical Trial (Heymsfeld et al., 2021)

Tl;dr: we weren’t wrong about myostatin, we just didn’t have the right tools to influence it. Now, we do.

Next time someone says you can’t gain muscle and lose fat at the same time, here’s another example proving them wrrrongo (pronounced with a rolling “r”):

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

And an old school tinkering “biohack” (if you can call it that; based on speculation, etc) (see below)

[Patron link]

Tirzepatide versus Semaglutide Once Weekly in Patients with Type 2 Diabetes (Frias et al., 2021)

I shoulda saved “what a time to be alive!” for this post. You thought semaglutide was the greatest progress in managing obesity, right? Say hello to tirzepatide.

Both of these are once weekly subcutaneous injections. Semaglutide is available as a significantly cheaper generic; tirzepatide not yet (to my knowledge).

Weird-looking molecule,,, I bet it tickles more than one receptor…

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

Yo! How you gonna design a weight loss study comparing two interventions but initiate the most rigorous ISOCALORIC reinforcements – regular counseling, phone calls, emails, etc., etc., to all but ensure no difference in weight loss? Yes, because CICO (don’t @ me).

[Patron link]

And please don’t forget all the recent studies on #eTRF. Eg, Randomized controlled trial for time-restricted eating in healthy volunteers without obesity (Xie et al., 2022). #eTRF vs. skipping breakfast, #eTRF came out on top.

The new one is calorie restricted (both arms): TRF vs. non-TRF.

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

RIP Cedric McMillan (2017-2022, age 44)

[Patron link]

Disclaimer: this is interwebz resurch; neither RCTs nor my wheelhouse, really. It could all be lies. This opinion piece is not restricted to dead athletes or bodybuilders, but also a commentary on performance enhancing drugs (PEDs) in general. It’s a complicated topic.

Stay tuned at the end for notable exceptions, black swans. It’s clearly not all dose and/or duration.

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

Excitement, glamour, and wild speculation ahead! Jk

[Patron link]

Suggested pre-reading: Vegetable oil fatty acids are not essential (P<0.05) (includes disclaimers)

In brief, the recommendations for essential fatty acids (EFAs) are based on animal models, some medium-quality evidence, and wishy washy endpoints. Eg, at what point does dermatitis become clinically severe enough to deem EFA deficiency, and can this be replicated in a double blind randomized controlled crossover trial? What are the control groups?

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

TRIGGER WARNING

No offense intended. I don’t care much for woke culture. This isn’t about that. The memes are kinda funny tho… 

[Patron link]

Is this blog post cherry picking? Not intentionally, but there aren’t any double blind crossover RCTs on this.

We have competition results, what makes the news (highly suspect), social commentary, etc., etc.

This is what I was taught:

Simple, right?

There are many examples of transgender females dominating in men’s divisions but not of transgender males dominating in female’s divisions…

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

Skip this section if you’re a seasoned reader:

[Patron link]

CIM (carb-insulin model of obesity) = carbs caused the obesity epidemic, they make you fat, and the cure to everything is keto. There’s a large overlap with the anti-seed oil movement and they’ve been actively shifting away from carbs to UPF (ultra-processed foods) and HFCS (high fructose corn syrup), rightfully so. Nothing against fructose in particular, but HFCS is a good marker of UPF. The low fat Dietary Guidelines cause food addiction (to carbs/sugar).

EBM (energy balance of obesity): eat less, move more; CICO (calories in, calories out); obesity is caused by eating too much; the Dietary Guidelines didn’t cause obesity because no one followed them. 

TBM (The Bill-Man): potato chips. Passive overeating of UPF for whatever reason. Boredom? Oral fixation? Tbh (to be honest), Idk (I don’t know). 

Now they’re all gunning for…

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

Half-Pound Reese’s Pieces-Stuffed Peanut Butter Cups 

2,240 kcals per cup; 4,480 for the pack

[Patron link]

Big Cups Stuffed with Pretzels

180 kcals per cup, 1 per pack

Big cups Stuffed with Potato Chips, which I’ve been assured the chips stay crispy

180 kcals per cup; 360 for the pack

In contrast to what some what some #paleotard may say, these are edible… but that doesn’t mean you should eat them.

Now, a rant….. (and some biochemistry)

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper

Adiposink 2.0

[Patron link]

The old model: the “Push” Model…. goes something like this: you push food into your mouth, something something something -> it ends up expanding your fat mass. Aka the energy balance model (EBM), CICO, various inglourious epithets, etc., etc. Basically it explains everything and nothing. Weight loss happens when you push less food into your gullet.

(side note: I love my Hoover Windtunnel with HEPA) (air pollution, no bueno)

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks ?

For personalized health consulting services: drlagakos@gmail.com.

Affiliate links that probably don’t work anymore: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Keto-mojo.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE. 

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else. 

calories proper