Christian Agency in a Modern World: Lessons from a Bear Encounter

In a culture increasingly critical of traditional masculinity, the concept of Christian agency—the God-given responsibility of men to act decisively and protectively—has become a topic of vital importance. A recent episode of the Hardman Podcast, featuring guest Marty Combmes, brought this issue into sharp focus through a remarkable story: Marty’s encounter with a black bear that invaded his home in Boulder, Colorado. This blog post explores the themes of Christian agency, preparedness, and rejecting passivity, drawing from Marty’s experience and the broader discussion on the podcast Source: Hardman Podcast, YouTube.

The Bear in the Kitchen: A Test of Agency

Marty Combmes, a husband, father of six, and elder at The Well Church in Boulder, gained attention after a video went viral showing him confronting and killing a black bear that had broken into his kitchen. The incident began with a “bump in the night” that woke his wife, prompting Marty to grab his AR-15 pistol and investigate. Expecting nothing serious, he was shocked to find a bear rummaging through his trash. When the bear charged, Marty fired seven rounds, neutralizing the threat and protecting his family.

This story is more than just an adrenaline-pumping anecdote; it’s a powerful illustration of Christian agency. As Marty put it, “I was just very thankful that God gave me the tools and the ability to protect my home.” His ability to act calmly and effectively under pressure stemmed from years of preparation, including regular shooting practice and a mindset shaped by responsibility for his family’s safety.

Christian Agency: Rejecting the “Nice Boy” Mentality

The podcast discussion highlighted a troubling trend in modern Christianity: the expectation that men should be passive, compliant, and non-confrontational. Marty described growing up in what he calls “nice boy Christianity,” where upsetting the status quo was seen as sinful, and male energy was confined to safe outlets like sports. This mindset, often reinforced by misinterpretations of scriptures like “turn the other cheek,” can leave men unprepared to act decisively when faced with real threats—whether physical, cultural, or spiritual.

Marty’s journey away from this ideology was shaped by key experiences, including surviving natural disasters like Superstorm Sandy and the 2013 Boulder floods. These events underscored the fragility of societal stability and the need for men to be ready to protect and provide. He also cited theological influences, such as reading about David’s mighty men and Phineas in the Old Testament, which revealed a biblical model of masculinity that embraces strength and action.

Preparedness: Tools, Training, and Mindset

Marty’s encounter with the bear wasn’t a fluke; it was the result of intentional preparation. He emphasized the importance of training with firearms, particularly the AR-15, which he considers the best tool for home defense due to its accuracy, low recoil, and high capacity. His regular practice—ranging from “bear drills” (rapid, close-range shooting) to long-range precision—ensured he could act effectively when the moment came.

Beyond firearms, Marty’s commitment to physical fitness, rooted in his background as a college baseball player, also played a role. He noted that strength deters threats passively, signaling capability without needing to act. This holistic approach to preparedness—mental, physical, and spiritual—reflects a broader understanding of agency as a man’s duty to be ready for any challenge.

Pushback and the Cost of Agency

Exercising Christian agency often comes with pushback, both from within the church and from the broader culture. Marty shared how his church faced community backlash for its stance on biblical sexuality, even being evicted from a rented building. Similarly, men who reject passivity may encounter resistance from those accustomed to Christians as “doormats.” Within the home, Marty noted a common issue: wives who, influenced by cultural narratives, may resist their husbands’ efforts to embrace protective roles, such as owning or using firearms.

This resistance often stems from a deeper issue: disordered households where egalitarian or feminized dynamics undermine male leadership. Marty’s advice? Men must take responsibility for their “department” of family security, respectfully asserting their role without seeking permission from those who oppose it. As he put it, “Don’t let your wife kneecap your agency.”

A Call to Action

The Hardman Podcast episode with Marty Combmes is a clarion call for Christian men to reclaim their God-given agency. Whether facing a bear in the kitchen or cultural pressures to conform, men are called to act with courage, competence, and conviction. This means preparing practically—through training, fitness, and community—and theologically, by grounding their actions in the whole counsel of Scripture.

Marty’s story reminds us that safety is not guaranteed, and passivity is not a virtue. As he reflected, “It’s hard to leave safety… but you have to take the whole Bible, not just the parts that make you feel comfortable.” For Christian men, the path forward involves embracing responsibility, rejecting the “nice boy” mentality, and cultivating the tools and mindset to protect and lead.

To hear more about Marty’s bear encounter, his home defense setup, and practical tips for cultivating agency, check out the full episode of the Hardman Podcast Source: Hardman Podcast, YouTube and the exclusive after-hours content on their Patreon.

Understanding and Managing Insulin Resistance: 15 Evidence-Based Strategies

Insulin resistance is a metabolic condition where the body’s cells become less responsive to insulin, impairing glucose uptake and leading to symptoms like weight gain, fatigue, and joint pain. This article outlines 15 evidence-based strategies to manage and potentially reverse insulin resistance, focusing on practical, science-backed approaches.

1. Address Inflammation as the Root Cause

Insulin resistance is primarily an inflammatory condition. Chronic inflammation disrupts insulin signaling, hindering the body’s ability to process carbohydrates. Reducing inflammation through diet and lifestyle changes is critical for improving insulin sensitivity.

2. Use Carnosine to Combat Glycation

Carnosine, a compound found in certain foods, inhibits advanced glycation end products (AGEs), which contribute to oxidative stress and inflammation. Supplementing with 4–6 grams of carnosine daily may reduce symptoms like brain fog and joint pain by addressing glycation.

3. Focus on Muscle Health

Insulin resistance often originates in skeletal muscles, which serve as a metabolic signaling organ. Resistance training creates a feedback loop that enhances insulin sensitivity. Incorporating strength exercises, rather than relying solely on cardio, is essential for addressing this condition.

4. Correct Nutrient Deficiencies

Deficiencies in key nutrients, such as calcium, can exacerbate insulin resistance. Consuming nutrient-dense foods like aged cheeses or heavy cream (in moderation) provides calcium and beneficial compounds like conjugated linoleic acid, which may improve insulin sensitivity and appetite regulation.

5. Time Fats and Carbohydrates Strategically

Combining high amounts of fats (particularly trans or saturated fats) with carbohydrates can overload mitochondria, worsening insulin resistance. Separating fats and carbs in meals, avoiding high-sugar, high-fat combinations, helps prevent mitochondrial dysfunction.

6. Stimulate GLP-1 with Specific Foods

Foods like allulose promote the release of GLP-1, a hormone that regulates glucose and appetite. GLP-1 agonists were initially developed for glucose control, not appetite suppression. Including allulose, high-protein foods, and soluble fiber in the diet can enhance insulin dynamics.

7. Support the Gut Microbiome

The gut microbiome plays a critical role in glucose metabolism by producing short-chain fatty acids. A healthy microbiome supports insulin sensitivity. High-quality probiotics, such as those with advanced delivery systems, can improve gut health and glucose control.

8. Leverage the Second Meal Effect

The glycemic impact of a meal influences subsequent meals. A high-glycemic meal can elevate glucose responses later in the day. Starting the day with low-glycemic, high-protein, high-fiber meals can reduce glucose spikes by 30–40% for subsequent meals.

9. Address Visceral Fat and Fatty Liver

Insulin resistance, fatty liver, and visceral fat are interconnected, each driving inflammation. Strategies like time-restricted feeding, fermented foods, and high-intensity interval training (e.g., sprints) can reduce visceral fat and improve insulin sensitivity, while long-duration cardio may add stress.

10. Optimize Magnesium Levels

Magnesium supports insulin receptor function by aiding autophosphorylation. Deficiency can impair glucose control. Supplementing with magnesium or consuming magnesium-rich foods enhances insulin sensitivity, improving carbohydrate metabolism.

11. Embrace Time-Restricted Feeding

Time-restricted feeding or intermittent fasting can improve insulin sensitivity in as little as 4–5 days. These approaches allow the pancreas to rest, resetting glucose regulation independent of calorie restriction.

12. Prioritize Sleep

Poor sleep can worsen insulin resistance by 20–40% the following day. To improve sleep quality, consider supplements like magnesium (200–400 mg), glycine (3–5 g) to promote relaxation, or saffron extract (20–30 mg) to boost serotonin and calmness.

13. Explore Red Light Therapy

Red light therapy enhances mitochondrial function by stimulating cytochrome c oxidase, improving energy production. It also aids glucose uptake by supporting GLUT4 translocation, making it a valuable tool for managing insulin resistance.

14. Consider Methylene Blue

Methylene blue acts as an electron carrier, supporting mitochondrial function in metabolically impaired cells. By facilitating energy production, it may help “jumpstart” mitochondria, improving fuel utilization and insulin sensitivity.

15. Train the Body to Handle Carbohydrates

Carbohydrates are often a symptom, not the cause, of insulin resistance. Prolonged carbohydrate avoidance can reduce the body’s ability to process them, perpetuating insulin resistance. Gradually reintroducing carbs can train the body to handle them efficiently, reducing symptoms during occasional consumption.

Conclusion

Managing insulin resistance requires a multifaceted approach targeting inflammation, nutrition, exercise, and lifestyle. These 15 strategies offer practical, evidence-based ways to improve insulin sensitivity and overall metabolic health. By implementing these changes, individuals can take control of their glucose regulation and enhance their well-being.

The Evolution of Bodybuilding: Science vs. Bro Science

 Bodybuilding has transformed dramatically over the decades, from the classic physiques of the 1940s to the massive competitors of today. In a recent YouTube discussion, Dr. Brad Schoenfeld, a leading hypertrophy researcher and former bodybuilder, delved into this evolution, exploring how training practices, performance-enhancing drugs, and "bro science" have shaped the sport. This blog post breaks down the key insights from that conversation, separating fact from fiction and offering practical takeaways for lifters.

A Brief History of Bodybuilding

The Pre-Steroid Era (1940s–1950s)

In the golden age of bodybuilding, icons like Steve Reeves and John Grimek dominated with natural, balanced physiques. Training involved:

• Total-body routines: Three days a week (e.g., Monday, Wednesday, Friday).

• High volume: 35–40 sets per workout, focusing on compound lifts.

• No performance-enhancing drugs: Gains were purely from training, nutrition, and genetics.

This era emphasized aesthetics and symmetry, with moderate training volumes that suited natural lifters.

The Steroid Era Begins (1960s–1970s)

The 1960s introduced anabolic steroids, revolutionizing bodybuilding. Pioneers like Sergio Oliva and Arnold Schwarzenegger adopted:

• Split routines: Push-pull-legs or similar splits, often training six days a week.

• Higher volumes: Enabled by enhanced recovery from steroids.

• Modest steroid use: Compared to later decades, dosages were relatively low.

This shift allowed for larger muscle mass and more specialized training, setting the stage for modern bodybuilding.

The 1980s–1990s: Escalation of Compounds

By the 1980s and 1990s, steroid use intensified, and bodybuilders began stacking multiple compounds, including insulin, growth hormone, and thyroid hormones. Training evolved into:

• Bro splits: Focusing on one muscle group per session, often with extreme volume.

• Increased health risks: The heavier reliance on drugs correlated with larger physiques but also shorter lifespans.

The 1990s saw an explosion of new compounds, making it harder to isolate training effects from drug use.

Modern Bodybuilding (2025)

Today, bodybuilding is marked by extreme compound stacking, with some athletes never cycling off drugs. This has led to:

• Massive physiques: Far beyond what was achievable in earlier eras.

• Health consequences: Many bodybuilders are dying in their 20s, 30s, and 40s, unlike earlier icons like Frank Zane, who lived longer due to less aggressive drug use.

• Challenges in research: The heavy use of performance-enhancing drugs complicates understanding what drives gains—training, drugs, or their interaction.

Decoding Bro Science

"Bro science" refers to gym lore—training and nutrition practices rooted in anecdote rather than evidence. While some bro science has been validated, much of it is myth. Dr. Schoenfeld highlighted two common examples:

Myth 1: High Reps for Cutting

• Claim: High-repetition sets (e.g., 15–20 reps) help "cut" or define muscles.

• Reality: No peer-reviewed evidence supports this. The myth likely stems from bodybuilders using lighter weights during calorie deficits due to low energy, mistaking dietary fat loss for a training effect.

• Takeaway: Muscle definition comes from low body fat, achieved through diet, not rep ranges. Hypertrophy can be achieved across a wide range of reps (e.g., 6–30), as long as effort is high.

Myth 2: Concentration Curls for Bicep Peak

• Claim: Exercises like concentration curls shape the biceps into a "peak" (e.g., Arnold Schwarzenegger’s iconic biceps).

• Reality: Muscle shape is genetically determined. You can’t train for a specific shape, like a peaked bicep. Bodybuilders like Dorian Yates had rounded biceps despite similar training.

• Takeaway: Focus on overall hypertrophy with a variety of exercises. Genetics dictate muscle shape, not specific movements.

Bro Science That Became Science

Some bro science has inspired research and been validated:

• High Protein Intake: Bodybuilders long emphasized protein supplements, a practice confirmed in the 1990s. Research shows resistance-trained individuals need ~1.6–2.2 g/kg of body weight daily—roughly double the RDA for sedentary people.

• Lengthened Partials: Recent studies suggest training in the lengthened position (e.g., partial reps at full stretch) may enhance hypertrophy, though evidence is weak and muscle-specific.

Scientific Insights for Lifters

Dr. Schoenfeld’s research bridges the gap between bro science and evidence-based practice. Here are key scientific findings from the discussion:

Testosterone and Muscle Growth

• Research: Studies by Dr. Bhasin showed that testosterone doses (100–600 mg/week) increase muscle mass, even without training, with amplified effects when combined with resistance exercise.

• Caveat: These doses are far below what many modern bodybuilders use, making it hard to extrapolate to today’s extreme practices.

• Practical Note: Natural lifters should focus on optimizing training, nutrition, and recovery, as exogenous testosterone is neither safe nor necessary for most.

Hydration and Performance

• Bro Science: Some bodybuilders use glycerol for hyper-hydration, believing it enhances muscle fullness and internal leverage.

• Science: No direct studies link hydration to hypertrophy, but dehydration impairs workout performance, blood volume, and electrolyte balance, which can reduce contractility.

• Takeaway: Stay hydrated for optimal performance. Glycerol’s effects are mostly studied in endurance athletes, not bodybuilding, so its long-term benefits for muscle growth are unclear.

Cardio and Hypertrophy

• Myth: Cardio before lifting impairs muscle growth (chronic interference hypothesis).

• Reality: Moderate cardio (e.g., 20–40 minutes of walking or HIIT) doesn’t hinder gains and may improve recovery via increased blood flow. Excessive cardio (e.g., marathon training) could compromise hypertrophy due to overtraining.

• Takeaway: Incorporate moderate cardio for health and recovery benefits, but avoid extreme endurance training if hypertrophy is the goal.

Lengthened Partials and Stretching

• Emerging Evidence: Training in the lengthened position (e.g., partial reps at full stretch) may enhance hypertrophy, particularly for muscles like the soleus. Extreme fascial stretching (e.g., John Parillo’s theory) lacks evidence.

• Takeaway: Experiment with lengthened partials, but don’t expect miracles. More research is needed to confirm benefits.

The Role of Anecdote in Bodybuilding

Dr. Schoenfeld emphasizes that anecdotes from bodybuilders often inspire research. For example, his own background as a competitive bodybuilder drove him to study hypertrophy, as little research existed in the 1990s. While research provides general guidelines, individual differences mean lifters must experiment to find what works for them. Key considerations:

• Use Research as a Foundation: Start with evidence-based practices (e.g., sufficient protein, varied rep ranges).

• Experiment Thoughtfully: Test new methods (e.g., lengthened partials, moderate cardio) while weighing risks and benefits.

• Avoid Dogma: Bro science can be valuable, but don’t cling to unproven claims like high reps for cutting.

Health Risks of Modern Bodybuilding

The heavy reliance on performance-enhancing drugs has led to a troubling trend: modern bodybuilders are dying younger than their predecessors. The stacking of steroids, insulin, growth hormone, and other compounds increases muscle mass but also health risks, including cardiovascular issues and organ damage. Dr. Schoenfeld contrasts this with earlier bodybuilders like Frank Zane, who used fewer drugs and lived longer.

Practical Tips for Lifters

1. Tailor Training Volume: Natural lifters should use moderate volumes (e.g., 10–20 sets per muscle group per week), adjusted based on recovery.

2. Prioritize Protein: Aim for 1.6–2.2 g/kg of protein daily to support muscle growth.

3. Incorporate Moderate Cardio: Walking or HIIT (20–40 minutes, 3–4 times a week) can enhance recovery without impairing gains.

4. Experiment with Lengthened Partials: Try exercises emphasizing the stretch position, but don’t expect them to reshape muscles.

5. Stay Hydrated: Proper hydration supports performance, but glycerol’s benefits for hypertrophy are unproven.

6. Avoid Extreme Drug Use: The health risks of heavy compound stacking far outweigh the benefits.

Conclusion

Bodybuilding has evolved from a natural pursuit of aesthetics to a high-stakes game of extreme physiques and health risks. While bro science has contributed valuable ideas, like high protein intake, many claims don’t hold up under scrutiny. By blending scientific research with thoughtful experimentation, lifters can maximize gains while minimizing risks. As Dr. Schoenfeld suggests, the future may bring new tools—like AI—to bridge gaps in research, but for now, a balanced approach is key.

For more insights, check out Dr. Brad Schoenfeld’s work

Red Onion and Metabolism Boosters: Unlocking Fat-Burning Potential

Recent research has uncovered fascinating insights into how certain foods, like red onions, can play a significant role in preventing obesity and boosting metabolism. A study published in Genes and Nutrition explored how red onions, rich in a compound called quercetin, helped protect rodents against obesity, even when fed a high-fat diet. This blog post dives into the science behind red onions, other metabolism-boosting foods, and practical ways to incorporate them into your daily routine for better health and fat-burning potential.

The Power of Red Onions

In the study, rodents were given either a high-fat or low-fat diet, with some receiving concentrated quercetin or red onion extract. The results were striking: red onions not only prevented fat accumulation but also increased resting energy expenditure. This means the rodents burned more calories at rest, a phenomenon linked to dietary-induced thermogenesis. Essentially, red onions helped their bodies expend more energy, even without exercise.

But the benefits didn’t stop there. The study found that red onion consumption led to an increase in the number of mitochondria in skeletal muscle. Mitochondria are the powerhouses of cells, where fat is burned to produce energy. More mitochondria mean more opportunities for fat burning, making red onions a potent ally for muscle health and metabolism.

Additionally, red onions were found to "rescue" incomplete beta-oxidation, the process by which fats are converted into energy. Normally, this process can stall, leaving fats unburned. Red onions improved the efficiency of fat burning, ensuring more fats were fully converted into energy rather than being stored.

Beyond Red Onions: Other Metabolism-Boosting Foods

Red onions aren’t the only food with metabolism-enhancing properties. Several other foods activate TRPV1 receptors, which stimulate the nervous system and increase energy expenditure. Here are a few key players:

• Garlic: Contains allicin, which is activated when garlic is chopped and left to sit for 5–10 minutes before cooking or eating raw. Allicin activates TRPV1 receptors, boosting metabolism similarly to quercetin in red onions.

• Ginger: A human randomized controlled trial published in Metabolism showed that just 2 grams of ginger powder mixed with water increased metabolic rate, leading to an additional 42 calories burned daily. Over a year, this could equate to burning nearly 4.5 pounds of fat!

• Mustard: Whole grain or Dijon mustard (not yellow mustard) contains AITC compounds that activate TRPV1 receptors, further supporting energy expenditure.

• Spicy Foods: Spicy foods directly stimulate metabolism, increasing body temperature and calorie burn.

Urolithin A: A Mitochondrial Health Booster

In addition to these foods, a compound called urolithin A (available from Timeline Nutrition) has shown promise for enhancing mitochondrial health. Urolithin A promotes mitophagy, a process where mitochondria recycle themselves to become stronger and more efficient. This leads to better muscle health and improved fat-burning capacity. Peer-reviewed studies, including randomized controlled trials (RCTs), have demonstrated that urolithin A enhances muscle quality and mitochondrial function, making it a valuable supplement for overall health and fitness. You can check out Timeline Nutrition’s urolithin A product for 10% off using the link provided in the original video description.

Practical Tips to Boost Your Metabolism

Incorporating these foods and compounds into your routine doesn’t have to be complicated. Here’s a simple plan to maximize their benefits:

1. Morning Kickstart: Start your day in a fasted state with a glass of water mixed with 2 grams of ginger powder and a splash of apple cider vinegar. Both activate TRPV1 receptors, priming your metabolism. Pair this with green tea or coffee for a caffeine boost to further enhance energy expenditure.

2. Exercise: After your morning drink, engage in a workout to capitalize on the heightened metabolic state.

3. Post-Workout Meal: For your first meal, include lean protein (like chicken or fish) topped with chopped garlic, red onion powder, or whole grain mustard. These ingredients will continue to support fat burning and mitochondrial health.

4. Spice It Up: Incorporate spicy foods or condiments like Dijon mustard into your meals to keep your metabolism revved up throughout the day.

Final Thoughts

The science behind red onions, garlic, ginger, and mustard is exciting for anyone looking to optimize their metabolism and support fat loss. These foods don’t just add flavor to your meals—they activate key biological pathways that enhance energy expenditure and mitochondrial health. Pairing these with a supplement like urolithin A can amplify the benefits, helping you recover faster and burn fat more efficiently.

So, would you be willing to embrace the oniony aroma if it meant staying lean? Let us know in the comments! And don’t forget to check out the Timeline Nutrition link for urolithin A to support your muscle and mitochondrial health.

Dividend Stock Selection Guide

 

Disclaimer

This content is for informational purposes only and does not constitute financial advice. I am not a financial adviser. Please consult a qualified financial professional before making any investment decisions.

Five Filters for Selecting Dividend Stocks

1. Strong Balance Sheet: The company must have low leverage and a solid financial structure to avoid dividend cuts during financial stress, ensuring creditors are not prioritized over shareholders.

2. Durable and Defensive Business Model: The business should be resistant to technological disruption and economic downturns to maintain long-term stability. Avoid cyclical or eroding models like class B/C mall REITs (e.g., CBL Properties).

3. Adequate Earnings to Cover Dividends: Cash flow should comfortably cover dividend payouts, with a low payout ratio providing flexibility for growth or economic challenges.

4. Dividend Growth or High Yield: Dividends should grow at or above inflation, or the stock should offer a high yield (e.g., 10%) to allow reinvestment for inflation-adjusted returns.

5. Trustworthy Management and Strategy: The company needs a competent management team with a clear, believable long-term strategy and sound capital allocation policies.

Recommended Dividend Investments

The following sectors pass all five filters and are considered strong investment options:

1. AI-Related Infrastructure:

   • Why It Fits: Investment-grade companies like Brookfield Infrastructure Partners, Brookfield Renewable Partners, Reaves Utility Income Fund (UTG), and Cohen & Steers Infrastructure Fund (UTF) have strong balance sheets, durable business models with long-term or regulated cash flows, and exposure to the AI boom. They offer high yields (7-8%) and inflation-beating dividend growth.

   • Examples: Focus on power generation, data centers, or AI-adjacent infrastructure. Avoid weaker options like NextEra Energy Partners due to poor balance sheets.

   • Macro Tailwinds: The AI boom and the “fourth industrial revolution” drive demand, supported by strong management (e.g., Brookfield’s track record).

2. Midstream Energy Infrastructure:

   • Why It Fits: Companies like Energy Transfer, Enterprise Products Partners, MPLX, Enbridge, and funds like AMLP and MLPA have low leverage, high yields (7-10%), and conservative payout ratios (1.3-2.0x coverage). Their defensive models feature long-duration or regulated cash flows, benefiting from the U.S. energy boom and some AI exposure (e.g., natural gas).

   • Macro Tailwinds: Energy exports, re-industrialization, and deregulatory policies support growth.

   • Examples: These entities have strengthened balance sheets by reducing debt and are positioned for inflation-beating dividend growth.

Key Takeaways

Avoid companies with weak balance sheets or vulnerable business models, such as mall REITs disrupted by Amazon. AI infrastructure and midstream energy sectors are favored for their stability, high yields, and growth potential, driven by macro trends like the AI boom, energy exports, and U.S. re-industrialization.

Strategies to Combat Age-Related Muscle Loss and Boost Muscle Building

 

1. Managing Cortisol: The Stress Hormone That Breaks Down Muscle

High cortisol (common with age) promotes fat storage (especially visceral fat), triggers protein degradation via pathways like autophagy, and suppresses MPS at a genetic level. The goal: Lower cortisol to create a muscle-friendly environment without eliminating healthy stressors like exercise.

Strategy	How It Helps	Dosage/Implementation Tips
Glycine	Calms the body, reduces cortisol; supports relaxation and gut health (bonus for inflammation).	3g at night (e.g., via collagen or straight supplement).
Vitamin C (whole-food form)	Buffers oxidative stress from cortisol; stabilizes morning cortisol spikes.	Take in the morning; avoid synthetic ascorbic acid—opt for food-based versions.
Omega-3s	Directly blunts cortisol, reduces inflammation from high cortisol, and activates MPS via p70S6K phosphorylation pathway.	2-3g/day (from fish oil or fatty fish like salmon); double benefit for muscle building.
Ashwagandha	Regulates cortisol rhythm.	At night; experiment as it may feel "weird" for some.
Evening Carbohydrates	Insulin from carbs suppresses nighttime cortisol (which should be low for good sleep/circadian rhythm).	50-100g carbs in the evening meal; allocate most daily carbs here, especially if not highly active during the day.

Key Insight: Cortisol prioritizes survival over muscle-building—keep it in check to avoid "breaking down more than building."

2. Boosting Bioenergetics: Fueling Muscle with ATP

Aging reduces ATP (energy) turnover, making workouts and recovery harder. Creatine is highlighted as a safe, essential fix.

• Creatine Monohydrate: Preserves muscle mass, strength, and longevity; no kidney risk (debunking myths for 30s+ crowd). It hydrates tissues to prevent injury.
  • Dose: 5-15g/day (higher than standard 5g for noticeable effects).
  • Tips: Sip throughout the day (e.g., in stick packs) to minimize water retention. Use Creapure (patented pure form). 
  • Evidence Note: Strong literature on muscle/strength preservation; gummies option if preferred (slight sugar aids uptake for active folks).

Pro Tip: If over 35-40, make this a "top 3-4 supplement" staple.

3. Reducing Inflammation: Clearing the "Static" for Muscle Growth

Chronic inflammation (via nuclear factor kappa B pathway) causes atrophy, fibrosis (muscle "gumming up"), and poor function. It starts in the gut and blocks MPS signals.

• Gut Health Focus (since gut degradation worsens with age):
  • Avoid Emulsifiers: Skip polysorbates and limit carrageenan (e.g., in processed foods)—they erode the mucosal layer, leading to leaky gut and LPS leakage (triggers immune response/inflammation).
  • Support the Barrier:
    • Polyphenols: Feed gut microbes to reinforce mucosa (e.g., from berries, tea, dark chocolate).
    • Bone Broth/Collagen/Glycine: Rebuilds gut lining (ties back to cortisol strategy).
    • Meal Spacing: Take deliberate breaks between meals for gut recovery (avoids constant "leakage").
  • Cascade Effect: Better gut = less inflammation = better insulin sensitivity = more MPS potential.
• Overall Tie-In: With inflammation controlled, you need more protein anyway (leucine threshold rises with age), but it works better.

4. Optimizing Protein Intake: Quality and Quantity Matter More with Age

Older adults need ~50% more protein to hit the leucine threshold for MPS. Focus on digestibility.

• PDCAAS Score (Protein Digestibility Corrected Amino Acid Score): Google for rankings—prioritize high-scorers.
  Top Proteins	Why They're Great
  Whey/Milk	Fast-digesting, leucine-rich.
  Egg	Complete, highly bioavailable.
  Beef	Dense in aminos for sustained release.

• General Advice: Load up safely (e.g., 1.6-2.2g/kg bodyweight/day total protein); combine with above strategies for max effect.

5. Training Adjustments: Push Closer to Growth Without Overdoing It

If full failure feels tough, adapt:

• Add partial reps in the stretched position (e.g., bottom half of a squat) after near-failure sets.
  • Evidence: European Journal of Sport Science study showed up to 70% gains in size/strength.
• Why? Induces MPS with less systemic stress.

Unlocking the Power of Molecular Hydrogen: A Deep Dive into Its Health Benefits

 Molecular hydrogen (H₂) is emerging as a fascinating therapeutic agent, backed by over 3,000 scientific studies and more than 200 human trials across a wide range of health conditions. From neurological disorders to metabolic issues, this tiny molecule is showing big potential. Whether delivered through hydrogen-rich water or inhalation, molecular hydrogen offers unique benefits by selectively targeting harmful oxidative stress while supporting the body’s natural processes. Here’s a closer look at why molecular hydrogen is generating buzz in the health and wellness world, how it works, and how to incorporate it safely and effectively into your routine.

What Is Molecular Hydrogen?

Molecular hydrogen is a simple gas made of two hydrogen atoms (H₂). Unlike hydrogen ions that affect pH (like in acidic or alkaline water), H₂ is a neutral molecule that can dissolve into water or be inhaled as a gas. Its small size allows it to diffuse easily into cells, tissues, and even hard-to-reach areas like mitochondria and the brain, making it a versatile tool for supporting health.

Importantly, molecular hydrogen is not the same as alkaline or “structured” water, despite some marketing claims. Studies, including X-ray diffraction and colligative property analyses, have debunked myths about structured water (e.g., H₄O or H₃O₂), showing no chemical basis for such structures. The benefits of hydrogen-rich water come solely from dissolved H₂, not pH or mythical water structures.

The Science Behind Molecular Hydrogen

Molecular hydrogen’s therapeutic potential lies in its ability to act as a selective antioxidant and signaling molecule. Here’s how it works:

• Neutralizes Harmful Free Radicals: H₂ selectively targets toxic reactive oxygen species (ROS) like hydroxyl radicals and peroxynitrite, which damage cells and DNA. Unlike high-dose antioxidants (e.g., vitamin C), which can suppress beneficial ROS needed for cell signaling, hydrogen maintains redox balance, avoiding “reductive stress.”

• Boosts Endogenous Antioxidants: H₂ activates the NRF2 pathway, upregulating the body’s own antioxidants like superoxide dismutase, catalase, and glutathione. This enhances the body’s natural defenses against oxidative stress.

• Supports Mitochondrial Health: Studies suggest H₂ promotes mitochondrial rejuvenation via pathways like the mitochondrial unfolded protein response (mtUPR) and boosts energy expenditure (e.g., through FGF-21 secretion, mimicking a 20% caloric deficit in animal models).

• Regulates Inflammation and Autophagy: H₂ modulates inflammatory pathways and autophagy, helping the body clear damaged cells and maintain cellular health.

• Exercise Mimetic: H₂ enhances exercise performance by reducing fatigue and speeding recovery. Unlike high-dose vitamin C, which can blunt exercise-induced mitochondrial biogenesis, H₂ promotes it, as seen in studies with elite soccer players.

Over 200 human and animal studies have explored H₂ across conditions like:

• Neurological Disorders: Parkinson’s, Alzheimer’s, dementia, and stroke.

• Metabolic Conditions: Diabetes, metabolic syndrome, and obesity.

• Cardiovascular Health: Protection against oxidative stress and inflammation.

• Cancer and Radiation Toxicity: Mitigating damage from treatments like cisplatin.

• Other Conditions: Inflammatory diseases, heavy metal toxicity, and medication-induced oxidative stress.

A notable 24-week human study on metabolic syndrome found that hydrogen-rich water (10 mg/L, ~2.5 mg per 250 mL serving, taken multiple times daily for a total of >10 mg/day) improved glucose levels, HbA1c, cholesterol, inflammation markers, oxidative stress, and led to significant fat loss and BMI reduction.

Hydrogen Water vs. Inhalation: What’s the Difference?

Molecular hydrogen can be delivered in two primary ways: drinking hydrogen-rich water or inhaling hydrogen gas. Each method has unique benefits due to differences in how the body absorbs and uses H₂.

Hydrogen Water

• How It Works: Drinking hydrogen-rich water delivers a bolus of H₂ to the gut, influencing the microbiome, liver, and second messenger systems. Concentrations as low as 0.5 mg/day can be therapeutic, though higher doses (e.g., >10 mg/day) may enhance effects.

• Benefits: Affects gut health, promotes short-chain fatty acid production (e.g., butyrate), and induces unique gene expressions. A study in a Parkinson’s disease animal model found that hydrogen water prevented disease development, likely due to second messenger systems not activated by inhalation.

• How to Use: Use tablets certified by the International Hydrogen Standards Association (IHSA) and tested by H2 Analytics. Dissolve in 250 mL of room-temperature water and drink within 90 seconds when the water is cloudy (indicating microbubbles). Avoid cold water or sealed containers, which reduce H₂ yield due to slower reaction kinetics or Le Chatelier’s principle. Aim for 0.5–10 mg/day, depending on your needs.

• Cautions: Avoid bottles with proton exchange membranes unless regularly cleaned, as calcium buildup or electrode leaching can reduce efficacy or introduce contaminants. Always check for IHSA certification to ensure safety and sufficient H₂ levels.

Hydrogen Inhalation

• How It Works: Inhalation delivers H₂ directly to the blood via the lungs, achieving systemic distribution (e.g., 2% H₂ yields ~12 µM in blood). It’s ideal for reaching distal tissues like muscles and the brain.

• Benefits: Studies, such as one in the Lancet on post-cardiac arrest syndrome, used 2% H₂ inhalation for 18 hours daily, showing therapeutic effects. Intermittent inhalation (mimicking water consumption) was more effective than constant exposure in a Parkinson’s animal model, suggesting a hormetic (on-off) effect.

• How to Use: Use devices delivering precise, non-flammable concentrations (<4.6% H₂ to avoid explosion risks). A device with an inflatable bag and face mask (e.g., from inhale.com) ensures consistent dosing. Sessions of 20 minutes to 1 hour, 3–4 times daily, or longer (e.g., 18 hours for specific conditions) are effective. Pre-treatment before stressors like hyperbaric oxygen therapy is recommended.

• Cautions: Avoid oxyhydrogen mixtures (66.7% H₂, 33.3% O₂), which are explosive above 4.6% H₂. Case reports from Japan document accidents, including nasal fractures and internal combustion from static sparks. Use medical-grade tanks or certified devices for safety.

Combining Both

Combining hydrogen water and inhalation is worthwhile due to their complementary effects. Inhalation provides systemic delivery, while water targets the gut and liver, activating distinct pathways. A study comparing both methods found different gene expressions, suggesting additive benefits. A practical protocol might include daily hydrogen water (1–4 tablets) and 20–60-minute inhalation sessions, adjusted based on individual needs.

Safety and Avoiding Misinformation

Molecular hydrogen is remarkably safe, with no known toxicity even at high doses. However, precautions are needed, especially for inhalation:

• Explosion Risks: Hydrogen is flammable above 4.6% concentration, and oxyhydrogen mixtures are particularly dangerous. Avoid devices using nasal cannulas with oxyhydrogen, as static sparks have caused serious injuries, including ICU admissions.

• Device Quality: Choose IHSA-certified devices or tablets to ensure therapeutic H₂ levels and minimal contaminants. For inhalation, devices like those from inhale.com with precise, non-flammable dosing are ideal. For water, tablets are often more consistent than bottles, which may degrade over time.

• Misinformation: Hydrogen water is not about pH or “structured” water. Claims of H₄O or H₃O₂ are chemically invalid, and alkaline water’s benefits are solely due to H₂. Gut-produced hydrogen (from fiber fermentation) doesn’t reach systemic therapeutic levels, unlike ingested or inhaled H₂.

Practical Tips for Incorporating Molecular Hydrogen

1. Daily Routine: Consistency is key. Drink hydrogen water daily (0.5–10 mg H₂, e.g., 1–4 tablets in 250 mL water) and consider inhalation sessions (20–60 minutes, 3–4 times daily) for systemic benefits.

2. Exercise: H₂ enhances endurance and recovery. Drink hydrogen water before or after workouts to mitigate oxidative stress and support mitochondrial health.

3. Hyperbaric Therapy: Use H₂ (water or inhalation) as a pre-treatment to prepare for the oxidative stress of hyperbaric oxygen. Consistent use for 3–7 days before sessions may be more effective than acute dosing.

4. Microbiome Health: Hydrogen water may support a healthy gut microbiome, correlating with higher hydrogen-producing bacteria seen in healthy populations like Japanese centenarians.

5. Safety First: Use IHSA-certified products, avoid oxyhydrogen, and follow proper protocols (e.g., room-temperature water for tablets, non-flammable inhalation devices).

The Future of Molecular Hydrogen

The science of molecular hydrogen is still evolving, with ongoing research to optimize dosing and protocols. Its primordial role in life—seen in deep-sea vent bacteria and healthy microbiomes—suggests a deep evolutionary significance. As a safe, versatile molecule, H₂ offers exciting potential for health optimization, from enhancing exercise performance to supporting longevity.

For more information, check out the Molecular Hydrogen Institute (molecularhydrogeninstitute.org) for research and education, or explore safe inhalation devices at inhale.com. Follow @H2MHI or @TylerWLeBaron on social media for updates on the latest hydrogen research.

Molecular hydrogen may be small, but its impact is mighty. Whether you’re looking to boost energy, support recovery, or protect against oxidative stress, this “divine molecule” is worth exploring as part of a holistic health strategy.