Alex G.

This new creatine study is insane. People who never trained took 10g of creatine a day and gained more lean tissue (2.43 lbs) than people who were lifting 3x a week with no creatine (0.31 lbs). Here's the breakdown: (1/18)

I want you to eat blueberries, just not with bananas (unless you really want to). In my new episode, I examine the evidence for blueberries' benefits on blood flow, brain aging, glucose regulation, gut health, inflammation, and exercise recovery. Blueberries improve the ability of arteries to relax and deliver blood to the brain, heart, and working muscles. They can improve insulin sensitivity and buffer the blood-sugar response to a calorie-rich meal. Human interventions have also demonstrated improved aspects of memory and cognition in older adults, while observational data link regular blueberry intake to slower cognitive decline. This isn’t simply an antioxidant story. Blueberry polyphenols act like biological signals, influencing nitric oxide, inflammation, gene expression, and possibly neuronal plasticity. I also revisit the controversial banana-smoothie question, and explain why I take a cautious approach when my goal is maximizing blueberry-polyphenol exposure. The full episode is out now on YouTube, Spotify, and Apple Podcasts. Enjoy! Timestamps: 0:00 - Introduction 1:15 - Beyond antioxidants 3:01 - The polyphenols that matter 5:18 - Three layers of brain evidence 6:30 - Memory & cognitive flexibility 9:05 - Slower cognitive aging 10:14 - Why dementia estimates diverge 13:33 - Brain benefits beyond blood flow 16:18 - Helping arteries widen on demand 21:22 - One cup vs. half a cup 24:09 - Vascular effects after menopause 24:32 - The cardiovascular evidence chain 27:09 - From nitric oxide to 600 genes 33:14 - Why insulin findings conflict 37:10 - A modest HbA1c improvement 37:54 - Post-meal glucose control 39:51 - Three cohorts, one pattern 40:16 - Metabolic benefits under strain 41:19 - Gut function vs. composition 45:10 - When poor absorption may help 46:44 - Exercise performance vs. recovery 49:53 - The blender as a reaction chamber 53:22 - How quinones degrade anthocyanins 56:38 - The 2023 banana smoothie study 1:02:28 - Why avocado over banana? 1:04:58 - The case for one cup daily

Your immune system doesn't just fight infections. It also clears damaged cells, removes senescent cells, and helps maintain healthy tissues. When it's constantly battling chronic infections, fewer resources are available for the repair and maintenance that support healthy aging.

For those who see around the bend, I salute you! The map is clear for those who listen. To see ahead, you must have a rear view mirror, as we forge along into a new frontier. We are in an Industrial Revolution. Look to the past for some of our solutions.

Everything big starts small and focused. 1,000 true fans is step #1, whether you want a $100K per year business or the next Uber. I’ve seen this with all of my fastest-growing and most successful startups. They start laser-focused on 100 to 1,000 people, niche-ing down as necessary with their messaging and targeting (demographically, geographically, etc.) to get to a manageable and cost-effectively reachable number. So, you may ask yourself, “Why aim for a mere $100K when I can try to build a billion-dollar business?” Two reasons: 1) Aiming for the latter from the outset often leads to neglecting the high-touch 1,000 true fans who act as your most powerful unpaid marketing force for “crossing the chasm” into the mainstream. If you don’t build that initial army, you’re likely to fail. 2) Do you really want to build and manage a big company? For most people, it’s not a fun experience; it’s an all-consuming taskmaster. There are certainly ace CEOs who thread the needle and enjoy this roller coaster, but they are outliers. Read Small Giants by Bo Burlingham for some fantastic examples of companies that choose to be the best rather than the biggest.

JUST IN: Trump says the US government might take major stakes in OpenAI, Anthropic, and other AI companies

Officially deleted instagram. An inherently female app. Zero benefit.

I'm headed to San Francisco next week. First trip away since my son was born two months ago! My life right now is 3am feedings, a toddler running around, and building in the gaps. Nap time is my new deep work block. So when I say I'm excited to sit at a dinner table and have a full conversation with adults about AI agents and startup ideas without anyone throwing food at me, I mean it. I'll be in town for a few days. If you're building something interesting, I'd love to buy you dinner and hear about it. Who wants to hang out in SF?