The triple gangbang energy drink

Oh man.

Recently I’ve been thinking a lot about diet and nutrition. It’s been three days now and I’ve been listening to a lot of Tim Ferris’ podcast… even while I sleep. I’ve been learning a lot even from people who you wouldn’t think of… *cough* Jamie Fox. WTF?!?

Yesterday I wrote about earning your carbs and how if you don’t have under 10% body fat then you shouldn’t be eating them. It takes roughly 9 weeks to go from 20% to sub 10% and I’m going to stick to this.

As I’m learning and reviewing my nutrition and training, everything is pretty much going back to Keto and Paleo. Instead of sticking to a true intermittent fasting schedule, I’ve been doing “Superhuman coffee”… but with my own twist.

Not going to lie… it’s fucking nasty to be putting coconut oil and butter in your coffee. THAT’S DUH MUDDA NASTYYY.

As I’m sitting here waiting for this coffee shop to open, I feel this weird calm, turnt, focused energy… and I didn’t even meditate yet.

My secret? I think I’ll call this… GANGBANG coffee.

It’s basically this…

  • Cold brew coffee (Chameleon Cold-Brew is my go to. Caramel or Vanilla is my favorite)
  • Kerrygold butter (~14 grams)
  • Organic coconut oil (~10 grams)
  • Fish oil (~10 grams… Carlson’s Labs liquid fish oil is my go to)

Do I mix this in coffee? Hell no. I just eat the fats separately and enjoy my cold brew. You might ask… why do you do cold brew?

…because I’m hella clumsy and I always burn myself.

So this is one of the many things I do to stay hyped all day. I’ve never tried a second dose but I’m definitely considering it mid-day. I feel much better and less moody. Plus it keeps me from eating until like ~5:30 PM which is my lunch break in my pharmacy on a 12 hours shift.

What do you think? Let me know how this works for you.



The truth sucks sometimes but lying to yourself is worse

Not going to lie. I haven’t been making progress with my diet.

Recently I noticed that I’ve been introducing carbs into my diet replacing the veggie portion with other carbs and thinking it’s okay. It’s amazing what the mind can talk you into doing.

The other day I was listening to Charles Poliquin on the Tim Ferriss podcast and he has this concept of deserving your carbs.

When do you deserve your carbs you might ask? Simply when you have penis skin for your abs… AKA under 10% body fat.  At that point you can tolerate more carbs and become more insulin sensitive.

And it only takes nine weeks.

Sometimes we forget to look and ask ourselves… do I really deserve this? Do I really deserve my carbs? When planning it’s important to have measurable goals so we can plan appropriately.

As for my diet, I’m going to add to my checklist… Did I have carbs today? I feel like this is going to be a very useful tool these next nine weeks.


The one productivity app that helps me kick ass

I think about my college days, where I was at my top performance academically.

I would wake up earlier than most people just to start working before them. I spent every single moment after class reviewing notes. I was happy because I was still going out on the weekends… plus I had a girlfriend. Every aspect of my life was fulfilled. 

But then you know life gets busy. Sometimes we forget to do things or we just neglect one or two things. One day becomes one month.

And when you start slipping, it sets off a chain reaction. You start stressing about… Oh man. I missed a workout. I need to make it up. Stress starts compounding and it gets harder to focus.

Cal Newport has a great concept of deep work. A state where you’re so deeply focused. Some psychologists call it flow. When you consistently get in this state, you start building momentum.

One thing to help me stay accountable and focused is this app called Toggl. It’s really simple. It’s just a timer that accounts for all the activities you do. Everything from PornHub, school work, to sleep can now be accounted for.

Some people say… Man I just don’t have enough time. But when you actually do a time audit, what do you see? We find that we’re actually pretty distracted. Or that those “eight hours” we spent studying actually meant two hours.

It’s not the sexiest strategy, but it definitely keeps me accountable and focused. Plus when I review certain things I can see where my time actually went.

What binging on Amazon Prime taught me

Xmas day.

When I was a kid I loved Christmas. Dad would set up the tree with us at home. We would wake up and there would always be presents under the tree. Afterwards we would head over to grandma’s house for dinner and open up more presents.

I look back at those days and I’m like fuck. I miss it so much.

Recently Christmas away from my family and as an adult kinda blows. Being single sometimes I feel like I could just fade away under the abyss and no one would remember me. I know it’s not true, but it’s some of the negative thoughts that pop in my head.

Everyday I wake up thinking… how many more holidays am I going to miss with my family? How many more Thanksgivings and Christmas days do I have to spend alone before everything works out?

The major problem with me is that I have so much going in my life, I tend to neglect my own wants and needs. I don’t plan ahead of time and I don’t setup enough of my own events to be happy. Shit I don’t even need to setup my own events… I could have someone else do it.

So this year I decided to give myself the day off. I haven’t done a full day off in awhile. I’m always doing psuedowork. So I decided to binge watch Man in the High Castle Season 2 on Amazon Prime. 10 hours of my life doing nothing.

And I decided to KBBQ after too with the homies Trinh and Michael. Shoutout to them for treating my ass.

Surprisingly I felt tired from doing nothing. It’s pretty amazing. Momentum can either work with you or against you.

But in the back of my head, I had this itch to do SOMETHING. But I had to resist. Sometimes we get so caught up with our habits/addictions when we stop cold turkey we feel that something isn’t right.

For me taking a break is important. It reminds me that one day of missing work isn’t the end of the world. Sometimes we get so caught up we don’t even see our own addictions/habits.

The effect of flow

Man. The other day at work was freaking crazy and I mean that in a good way.

Some highlights?

  • Hitting high sales for scripts
  • Being busy but not feeling like were busy
  • Jumping on a call with Jesse from Simple Pickup
  • Having a vision for JK marketing strategy
  • Working out at night time
  • Offering great customers service and helping all my patients

I think back to a few months ago where I was struggling. My pharmacist was being insubordinate and we weren’t hitting sales. But just tweaking a few things my productivity has increase the yields significantly.

Which reminds me things don’t have to be as hard as we make them out to be. Remove your ego and be open to new ideas and you never know where it might take you.

Rude ass patients

Last night I had a dream about one of my rude Russian patients.

I don’t know what it is about people that think it’s okay to cut in front of others or take advantage of others. This is one of the daily struggles I deal with and it pisses me off like no other.

Nothing pisses me off more than a Russian patient who just moves my sign about patient privacy, cuts in front of a line, and says… Help me now.

Basically it’s a low key diss saying… Fuck your patients. My time is worth more than these other people. I’m entitled. If you don’t help me you’re an asshole.

I know I’m making a lot of assumptions. Sometimes I wonder why I get upset. Maybe it’s because I care about my patients. Maybe it’s because I think it’s rude and would be pissed off. Most likely it’s because I hate entitled people like no other.

Momentum is everything

I have no excuses why I haven’t been posting on Refugee Hustle, Instagram, and my YouTube channel daily. There’s no excuse of why I haven’t been consistently logging in MyFitnessPal and hitting all my workouts.

…other than I just feel tired and not in the “zone”. It doesn’t even have anything to do with sleep either… it’s momentum.

I think about my most productive times. Times when…

  • I used to do powerlift/Muay Thai/MMA 3 times a week
  • I used to walk and read daily
  • I used to have an article on RH ready to go
  • Upload on Instagram and grow it daily
  • Upload on YouTube daily
  • Work on my product daily

I didn’t feel burnt out… but when I shoot one video I feel dead. What was the difference?

Momentum. The fact is that when you do something or commit to something everyday, you are creating a habit. It requires less cognitive effort because it’s familiar. It takes less energy to think or come to something that is familiar than to start something new every time.

It’s something that us humans have adapted to do so we don’t have to take 20 minutes thinking about taking the steps of taking a shit LOL.

And that’s the ironic thing about productivity. To be more productive, we often have to do MORE before it gets easier.