Fusaka is coming, Lean Ethereum update and more - The Daily Gwei Refuel #849 - Ethereum Updates

Transcript

Hello everyone, welcome to another episode of daily refuel where I recap the latest news in the 3A system. I'm your host Dan. This is San 13th of November 2025. All right everyone, let's get into it. So it's Dev Connect soon. So I will hoping I'm hoping to see a lot of you guys in Bonazis for Dev Connect. I know that a few of you have reached out and and kind of said you wanted to meet up. And I mean I'm not going to really be at any particular place. I'd kind of take these events pretty casually where I'll kind of hop between kind of different venues and different events and stuff like that. I also don't like doxing to people where I'm going to be uh unless it's like already public information uh for I guess obvious reasons. But I will be there uh for

about a week. Uh I will be kind of attending as many events as I can and I'm sure I'll see a lot of you guys there. The ones that I'm speaking at, so I'm speaking at the staking gathering at 5:00 p.m. There's a panel, an institutional staking panel. Um, and then I'll also be at the Bankless Summit. Uh, which like the thing is I think they're on the same day. So my panel was at 5:00 PM. So I'll be at the Bankless Summit probably at the first half of the day. Then go to the staking gathering for the second half there. Uh, and then also proofs day, which I think is like the 22nd of November. I'm going to be uh at at that event. Um, but in terms of anything else, um, there there's like kind of events at night and stuff like that, but they're kind of

like dinners and and other kind of private events. So maybe I'll see some of you guys there. But uh but yeah, that's kind of what my my week is shaping up to look like. But I'm I'm super excited, guys. You know, you guys know obviously the refill has become like the monthly refuel at this point. Not the not the daily refuel. It should be like called um renamed the monthly way instead of the daily way, right? Um but regardless of that, I've still managed to keep on top of a lot of what's going on. And that's obviously what I'm going to talk about on today's episode, of course. Uh but I've also kind of I guess like reinvigorated a bit of my love for the ecosystem as well.

Like you guys know, as I've been saying for a while now, I've been burnt out on things. But I think that generally things have kind of quietened down. And I've talked about this before about how we've kind of gone from the retail era of crypto into the institutional grade era of crypto. And because of that, things seem to be maturing a lot. Uh crypto Twitter is still kind of shitty, but uh it's its impact is is I guess like very muted these days. I think the market generally is maturing. Uh it's nice to see kind of the stuff going on there, but and I'll talk about that actually in a second because I do want to talk about the market a little bit because that's something I haven't talked about in a while. Uh but but just generally taking a step back and being kind of I guess like one foot in instead

of like everything in to to to crypto has as I said like reinvigorated my kind of energy for the ecosystem. So yeah, I'm definitely very excited for for Dev Connect there. But yeah, hoping to see a lot of you there. If you do uh see me, please come up and say hi. I don't bite. uh you know I I'm just going to be bullish on ETH around you that that's all you have to watch out for which I'm I'm sure you guys will appreciate. Uh but other than that I am as I said I want to talk about the the markets. So I wanted to start today's episode talking about the markets. If you're not interested in my thoughts here feel free to skip ahead. There's timestamps as always. But I think what's funny is that like the market is kind of screwing everyone right now because you've known

for a while that I've said that I think the 4year cycle, the typical crypto fouryear cycle is a thing of the past. I don't think that it's going to play out that way going forward. And I haven't thought this for a while. I believe I've been calling this for almost 2 years now that the 4year cycle is dead. But if the 4-year cycle was alive, right, and you still believed in it, then the top should happen basically around now, like the the cycle top as they call it. And it's funny because, you know, since talking a lot about the four-ear cycle and debating different people about it, I've actually gotten different definitions of it. Some people define it as, you know, when the top happens. Some people define it as when the bottom happens. So for example, you would say that the four-ear cycle is dependent on

uh on on when Bitcoin bottoms. So November 2022, you know, Bitcoin bottomed, that was the kind of end of that four year cycle and the beginning of another and then the next end will be when uh Bitcoin or whatever bottoms again and people are saying that that, you know, based on the four-year time timeline should be like October 2026, for example. But then others will say, well, no, it's top to top, not bottom to bottom. So whenever kind of I guess Bitcoin tops is when the four-year cycle uh one four year cycle ends and the other one begins. So it depends on what kind of theory you you kind of subscribe to there. But even that is kind of funny because it's like well if the market can't even agree on what the 4year cycle actually is and I'm talking the market being like all participants in the

market then is there really even a 4-year cycle to begin with or was it just tied to something else? And there are a lot of kind of theories that it was just tied to the macro liquidity cycle. And you've got there's there's a bunch of charts that people have posted about this. I'm sure you guys have seen this. But my view has been that the the typical 4year cycle uh at least from what I guess like was the understanding of of of most of the investors within the space was not so much based on when things topped or bottomed, but more based on the pattern of a cycle. So, for example, you'd obviously have like the bare market um and then things would go sideways for a while, but then Bitcoin would recover, right? Bitcoin would recover, it'd go up a lot, it'd go to

alltime high and beyond, then ETH would go up and go to alltime high, and then the alts would happen and we get the quote unquote alt season, and that just didn't materialize at all. I think we got like what I guess you could claim is like a mini alt season with with meme coins last year. Um, and I believe at the time I said that that that was completely um bad for crypto. And I and I think that at this point where memecoins have been dead for a while now, I think I'm pretty vindicated on that, right? That take where I said that you can do whatever you want with your money, but memecoins are net negative for crypto. It doesn't bring any new money in. It's full of scams. It just extracts everything out. Doesn't bring any new innovation. And I got push back

on this. People would say, well, what's the difference between memecoins and all the DeFi coins in DeFi summer, you know, all the food farms and stuff like that. And my response was that then as the same as it is now, is that at least out of that we got DeFi, right? We got the DeFi protocols. We defy became a thing. With memecoins, we got nothing. Like there was no innovation with meme coins, guys. Like it didn't bring anything into the industry. It just took it extracted all the money. And because of that, I I I think that's a large reason why the typical cycle hasn't played out. And I also think uh that was like kind of the death of the retail investor because if you actually look at other markets other than crypto, they've been doing really well, right? Like the the stock market's

been doing really well. Gold's been doing really well. They're all kind of up and to the right. Whereas crypto, except maybe ETH BTC, which is doing relatively okay, the long tale of assets are just completely dead. Like they're really really dead, guys. Like they they just keep going down. Um all the new launches, they got no bidders. So they just go down only after they've launched. And that's because retail just is not interested in crypto. The everyday investor is not interested in crypto because all they did when they came to crypto was get extracted from. They just got scammed. And anyone that came during the memecoin season, they 100% lost their money. It was so much worse than NFTTS. You know, I I think memecoins are more anal an analogous to NFTTS rather than to DeFi coins because NFTTS actually did attract a lot of um

retail investors, a lot of new investors and went very very crazy and not much came out of that. Yeah, NFTs are you know the NFT standard got popularized and we've used NFTs for different things. Um, and there was some innovation here and there, but it was nothing like what happened with DeFi. And you guys know my opinion on on DeFi and just finance onchain in general. Like that is the biggest TAM by far. There's no other uh market that's as big as that. Uh, but you know, at least with with NFTs, we got a little bit of stuff out of out of it in terms of um, you know, net new things. With memecoins, we got nothing. Absolutely nothing. I mean, you could make the argument if you really wanted to straw man this that with memecoins it pushed kind of like scaling efforts forward, but at the same

time, we were already doing that regardless of memecoins because we needed that for DeFi as well. So, no matter which way you kind of look at it, I I strongly believe that memecoins were the worst thing to ever happen to crypto. Um, and it's only the only positive is that it happened during the institutional kind of handover where essentially retail got burnt, they're gone now. you know, they're not interested in crypto, but the institutions came in and they are interested in crypto. But the problem with that, I guess, for a lot of people holding anything other than ETH and BTC is that the institutions aren't interested in these other assets. They're only interested in ETH and BTC.

They don't care about these altcoins. Uh they certainly don't care about memecoins, right? So, from that perspective, you you just kind of ask the question like like where's the marginal buyer for these things? Like who's buying these tokens? And it turns out no one. Like and and there, you know, I think we've kind of like overcorrected on that too. I think there are a bunch of assets out there that are are kind of like relatively undervalued and that should be get you know getting bought up based on current growth and future growth prospects. Uh a lot of these would be uh you know DeFi tokens and I'm going to talk a little bit about that in a bit because Unisoft had a big announcement that came out this week. Uh but that that's kind of my general view on all of that there. And and you know

going back to the memecoin thing like to to use an analogy here like what what happened with that was was just I can't even describe to you how bad it was. And and this is this is why I want to use an analogy. Imagine you you kind of go into a casino because that's what meme coins were, right? A akin to a casino, but like this casino isn't a regular casino. This casino basically takes all of your money the second you walk through the door. Like so imagine you go into the casino, you walk through the door and automatically somehow, I don't know, someone maybe takes it from your pocket or something, you lose some of your money. Okay, take a few more steps, more of your money's lost. you don't know where it's going, but you're losing money. And then you go to one of the

tables or go to one of the the machines and you're like, "Okay, well, I'm going to play this because uh I want to make some money." But you don't know the rules. Like, no one's telling you the rules here. Um and everyone's lying to you about the game. They're saying, "Oh, you could do this, you could do that, you could win this, you could win that." Or, you know, meme coins are a revolt against VCs, right? Like, for example, in the casino, someone could be telling you, "Oh, yeah, go on this machine. This one actually pays out rather than this one over here." And imagine that just keeps happening over and over again. And by the time you leave the casino, you're not only broke, but you also feel like you've just gotten absolutely destroyed.

You just feel about it because obviously like most people will lose at the casino. But when you go to a regular casino, you at least know the rules. You go to the blackjack table, you know the rules. You go to the slot slot machines, you know the rules, right? Um, but whereas with with Mimmecoins and and and and trading them, you had no idea that this, you know, insane kind of extraction happening in the background. You didn't even know what the game was. You didn't even know what game you were playing. You thought you were playing one game and and in fact you were playing another maybe you thought you were playing table tennis and and and actually you were playing checkers, right? Like to to to use another analogy there. So So that's why that money got extracted and because it was pure gambling. There was nothing else going

on with it. There was no innovation. There was nothing else happening. was just pure buy these coins. They're not even memes. They're just coins people create. And the ones that go up for a little bit are the ones that the crypto influencers or crypto tweet influencers decided to pump that day. But then it all ends the same way. It's it's um what they call the Christmas tree pattern where you see on the chart. It's literally, you know, it can go up and then back down and it looks like a Christmas tree because obviously the chart colors are green and red, right? The Christmas colors. So when you look at it from that perspective, it's just no wonder there's no money left here. So all that's to say is that like I would on net be very like and I have been very bearish on kind of I guess what's

referred to as altcoins for a while now. I have been bearish on memecoins from day one. I I I just see absolutely zero reason to put money into any of those other than with you know if you think that you've got some kind of edge that you can make some kind of money off of it because you you're going to you know get in and get out quickly maybe you do that. Sure. But in terms of doing, you know, putting money into these coins and tokens as long-term investments, you guys know that it's really just ETH for me. There are other things out there, like obviously I have my angel investments and stuff like that, but I'll be real with you guys. Like a lot of the times with the angel investments, I mean, I do it because I want to support the team, but also at the same

time, I'm getting a preferential valuation on these things, right? Like uh I've been open about it with um on the Daily Grade Discord channel where I've said that one of my best if not best angel investments was at Athena and that was at a $40 million valuation. It's fully diluted valuation today is is is many billions of dollars guys. So when you look at it from from that perspective, some of these things work out really well. And you know I'm obviously glad that I I kind of get the opportunity to to do that. Um and and and but at the same time I can tell you about like a lot of other angel investments that I've made that have either gone to zero or I've lost money on because either the token is just becomes worthless or the company shuts down. So it's not always a guaranteed

win here. But that's I guess like angel VC investing in a nutshell. It's like this shotgun approach uh sort of thing. But I've always tried to invest in things that I actually believe in too. Like I'm not just throwing into money into things that um you know I I think to myself, oh well maybe I can make some money off of this but I don't actually get the point here. No, I usually will invest because I actually see a point to this thing existing. Uh, and there'll be some things that I actually throw money into that I consider to be a donation. Like I invested in L2B. Um, and then uh event I put money into that and I was like, "Okay, well I I don't expect to ever make a return on this. This is just a donation for me." And that's what I

did. And then eventually I actually turned it into a donation because they became a nonprofit. So from from that I just I was I was happy to support a really cool team because the L2B website is is awesome there. Um, but yeah, enough me like rambling about myself here, but if I look at like the public markets, there are, as I said, there I'm not going to name names here because I I don't want to give investment advice on anything. Um, and the only reason why I mentioned Athena was because uh to to illustrate the example of why people do angel investments and VC investments here, but on the public markets, the stuff that's accessible to everyone on on the public market, there are a few kind of tokens out there that I I would consider to be long-term kind of buys.

And I'm talking like multi-year sort of thing. You have to be patient with these things. But in terms of like other assets, I I other than than that like I just don't see many investable assets. Um I obviously ETH like you know ETH is is I I think extremely undervalued still for what it is, but again it's a long-term thing. It's not a short-term thing and I don't think any of you guys listening are interested in short-term things anyway. Um and then BTC honestly I I get actually have become even more bearish on BTC guys. Like I I really I I've said this plenty of times on the refill before. I just don't see how BTC can compete with ETH on the macro stage.

And it hasn't. I I don't think like if you look at what the kind of macro stage has been has become more and more interested in, it's not Bitcoin, it's Ethereum, it's the technology underpinning Ethereum, uh ETH as an asset as well, like warming up to that. Uh stable coins, majority on Ethereum, DeFi, majority on Ethereum, right? So when you look at it from that perspective and you look at the fact that Ethereum has such a massive lead over every other ecosystem, I I just don't like see how uh ETH doesn't go up long term. And I also don't see how it doesn't flip Bitcoin. Like Bitcoin is just so useless. It's not digital gold at all. Like you can actually see it goes down when gold's going up. Like no one is holding both of these things. Uh

well maybe some people are, but like the majority don't view Bitcoin as digital gold. And as I've always said, it was a story that was told. And Bitcoin has so many other issues with it that I've talked about at length before. I'm not going to get into here. But yeah, in terms of what I remain long-term bullish on, it's ETH and maybe a select few assets out there. But uh it's hard out there, guys. It's hard without new marginal buyers because things can be undervalued. It can be screaming undervalued. You can think to yourself, "Wow, this thing is so undervalued. Why is it undervalued?" And it could stay there for years because there simply isn't new buyers coming in. if uh if people are interested in crypto because all of their experience with crypto has been is just getting extracted from and getting scammed from then why would they

come back and why would they put money into these things whereas when it comes to ETH and obviously BTC as well but when it comes to to ETH it's got the the macro bid it's got the new marginal buyer it doesn't need retail and I've I've argued for a while that I don't think retail investors really move the needle on ETH or um or BTC anymore because their market caps are just too big but yeah ETH has those kind of marginal buyers uh and ETH has that narrative and has those kind of like um uh DATs as well like the the um the treasuries and stuff like that. ETH doesn't have an overhang of uh kind of VC unlocks. It's just such a pure asset, right? It's just so great. And yes, it's already worth a lot. Like it's worth $400 billion today or something like

that over 400 billion. So, you're not getting 100x from ETH anytime soon. Um but like that's not the point of it. ETH is supposed to be a store of value. It's supposed to increase your purchasing power over time. Um and that's what I think it's going going to do there. But yeah, and I guess like enough on the the market talk there. There's plenty of other stuff to talk about, but I figured it was worth mentioning that because it's really important, I think, for investors in this space to realize that uh things are very different to what they used to be. I think that if you just blindly buy anything uh and wait for like the alt season as part of the four-year cycle, you have been destroyed already and you're going to continue be to be destroyed. You're going to continue to lose money. A lot of these

assets are fundamentally worthless. I'm glad to see that the ecosystem is maturing even though maturing is painful for a lot of people because they hold these assets and they hold them down a lot because what they do is they anchor to a price as well. Say you you bought an asset and at like 10 cents, then it went to a dollar and then it went back to like 50 cents and you're like, "Oh, it's all right. You know, it's just kind of consolidating. I'm going to wait for it to go back up." Then it goes to 40 cents. And you say the same thing. Then it goes to 30. Then it goes to 20. And then before you know it, it's back at your entry price. and you're like, "Wow, I didn't take any profit and I've just roundtrip the whole thing." And then maybe you're like, "I just want to

preserve the money that I originally put in." So, you sell at 10 cents. And then after you sell, it goes back up eventually, right? So, so this kind of like the discipline of taking profits as well, even on things that you're really bullish on. I know a lot of, you know, ETH bulls, like they're really bullish on ETH, but they still took profits on their ETH because they're like, "Well, I'm bullish on ETH, but at the same time, I want to kind of realize this investment." Like, yeah, you can borrow against it as well. Well, that's another option. But if you want to kind of uh realize the investment without taking on the risk of of borrowing against it because obviously there's liquidation risk, stuff like that uh and then obviously you're paying like a percentage on the debt uh some interest rate on the debt. Uh you you realize

that you're like, I'm going to go buy uh you know, a new car or I'm going to go pay off uh some of my mortgage or I'm going to like if you've done really well, I'm going to buy a house or something, right? Or whatever it is. I'm going to go on a holiday. Like that that there's a million different reasons to take profits, but you you got to kind of take the profit and no one should shame you for taking profits ever. Uh and I know there is a lot of shaming in crypto for taking profits, which is just ridiculous, but no one should ever shame you for that. That's kind of my view on uh on that one uh there. But anyway, enough about the markets. Plenty of tech stuff to get through today. Uh and I think the first thing I want to start

with is that Fusaka has an official mainet date as you all would have seen by now. So, Vaka will be activating on Maynet on December 3rd. So, this was essentially the date that was originally given a few weeks ago. It was the date that was estimated by many people like the early December kind of date there. And it's great that this is happening. You know, for a while there, people said that Faka may not happen until like February next year or something. And I I remember at the time thinking that it wasn't that big of a deal. Uh, and I still don't think it would have been a big deal if it didn't happen till February, but I'm very happy to see it's going to happen in December because as you guys know, Foraka has major EIPs that are coming with it. And the biggest

one being Podas, which is going to scale blobs up massively. And also following this um there's going to be blob uh uh uh blob uh blob blob parameter only forks. So BO forks that are going to be happening uh that don't need I guess like a huge kind of coordination effort to happen which will further scale up blobs because podas is not starting at its kind of endgame. It's starting very conservative and then we're going to step it up from there kind of like we we do with the gas limit and also speaking of the gas limit in the clients now um the 60 million gas limit is default in every kind of client in every sorry I should say Faka release client. So, if you have upgraded to Fusaka and you don't have the manual gas limit change on your validators, then you will be uh

kind you will have a 60 million gas limit set. And I can actually see on the gas limit website here. I'll bring it up for you guys to see as well. Uh we're actually creeping up. You can see the green here is validators signaling for uh over 45 million gas limit. That has been creeping up from I guess like a week ago it was 19.4%. Today it is 22.7%. And so once that reaches 50%, we'll be at 60 million gas limit, which is great because it means that we've gone from 30 million to 60 million in a year. And going forward, I think the target is to try and get this at a 3x increase per year. So essentially from 60 to 100 uh and uh sorry, from 60 to 180 million next year.

Are we going to are we going to kind of do that? We'll see, right? That'll be that'll be great to see if we if we do that there. Uh but we'll see how that goes. But yeah, the gas limit's going up if uh uh to 60 million relatively soon. Uh Pas can't come at a better time either because I'll bring up uh Hillby's blob dashboard here. So as you can see blobs just keep going up, guys. Like the blob usage here. It's it's up and to the right. Right. Like it's, you know, it's close to target. The average is 5.6 blobs. Target is six. So we're almost kind of at capacity again. And I remember saying a few months ago that if we could get Faka delivered this year, uh then by the time that happens, I expected blobs to be at this target.

given the fact that we, you know, L2s are growing, more L2s are coming online. Uh there's been actually a major L2 that's that's come online recently called lighter that is using blobs on on Ethereum as well, which is really cool to see. But still, I mean, the usual kind of um blob users like Bass, World Chain, Arbitum One, they're they're first tier in terms of like the top blob users. But really, it doesn't really matter who the users are. It just matters the fact that like we need the blob scaling. And with Pas, we have blob scaling for a while. Like even with like the the start of Piaas and then doing those BO forks, we're going to have enough blob scaling for a long time, guys. Like I I I I don't think there'll be any kind of need to do anything else for a while on that. Um and then also we

have the gasim increases happening and then we're going to have shorter slot times eventually. Like things are happening, guys. Like a lot of stuff's happening on the scaling front here, which is which is really great to see. So awesome to see that. And also on the blob side, we've got a minimum fee for blobs coming in as well. So essentially fixing the blob fee market so that uh blobs aren't completely free. There's a fee that attached to them even when uh blobs aren't at target or above target here. Uh which is going to be great to see as well. So if you are a node operator and you haven't upgraded to Faka yet, be sure to do so before December 3rd. The official kind of blog post is here. Uh I'll link it in the YouTube description below for you to check out. Uh but yeah, Fusaka is making

uh it's it sorry, it's landing on mainet in a few weeks, December 3rd. Uh I'm looking forward to it. I'm sure all of you are as well. Now, speaking of updates coming to Ethereum, Glamsterdam is the next update that is coming. And now on the forecast website, you can actually create your own tier list of EIPs that you want to see in Glamsterdam. Now, there's a bunch to talk about when it comes to Glamsterdam, right? because there is Amsterdam and then there's another fork after that of course which I I believe has like I don't know if it's an official name yet but there is a name attached to it but people have just been calling it like the Hfork so I'm just going to refer to it as the Hfork for now. So there's the H fork that comes after it but there are

three major EIPs that people want to be included in Glamsterdam but it's looking like we'll only be able to get two of those three. So those three EIPs are of course EPBS block access uh um uh uh limits I think or bals uh I forget what the L stands for. Maybe I'm getting that wrong wrong there. But bals um and and fossil. Now a lot of people are saying that well we we shouldn't do all three and by people I mean like core developers and researchers. We shouldn't do all three in the same fork because it's quite complex. It's a lot of work and it may mean that Amsterdam doesn't ship until like Q3 next year, which means we wouldn't do two forks next year. And I see this. I actually really do understand this and I understand the

kind of um thinking around this. Even though I love Fossil, I think that the practical thing to do here would be to punt Fossil into their Hfork and and keep EPBS and barrels in the Glamster fork and Yeah. and and then just do the H fork late next year and get Fossil in that. I've discussed this before as well. The only risk I see with that is that Fossil somehow becomes like um uh like what's it called? Uh the the the the there was that dramatic set of VIPs that kept getting pushed back and eventually dropped completely. And I've forgotten the the kind of name for it now. Uh it's right on the tip of my tongue. I hate when this happens, right?

Where you like you forget it and it's right there. Um but like that got dropped. Uh and then I don't want that happening to to kind of fossil here because fossil is critically important to the network. It is not just an upgrade for censorship resistance. It is a scalability upgrade as well. And there are so many downstream effects of this because once you have better censorship resistance on the network, you can scale these things up massively because the main concern with scaling up Ethereum uh L1 is kind of the centralization of block building which is already a thing right like block building is already quite centralized and with that comes the trade-off of well censorship resistance is compromised there um to an extent but with Fossil you give power back to the validators instead of the the block builders. So the validators

can enforce a set of transactions that they want to be included. And now the builders don't really have much power anymore, which means we can crank up the gas limit and the builders can be as centralized as they want. And that's fine because of the fact that we have better censorship resistance guarantees. And it also has other downstream effects for things like blobs as We can go harder with blobs for things like reducing the um uh the uh I guess like withdrawal delay or I guess like the withdrawal time from optimistic rollups from 7 days to potentially a day or less like the native withdrawal. Obviously there's bridging already but like the native withdrawal is the most secure way to do it. So there's a lot of downstream effects here of of Fossil. But if the choice is between getting two forks next year or getting one fork next year and

getting like Fossil in that fork alongside EPBS and bals, I do think that we should do the two forks. I that even though I love Fossil, you guys know I love Fossil. Like I I that's my headliner. Like I wish that like that that I wish that was like the headliner for Amsterdam. But I understand that I'm not the one doing the work, right? I can just say things and not have to do the work on them. But if the cord dezes feel that we can get two forks done next year, as long as we, you know, move things around a little bit here in terms of the EIPs that are getting getting shipped or at least the major EIPs that are getting shipped, then I'm I'm all aboard that definitely. And EPBS uh is actually a I think prerequisite for Fossil. Um, and also BAS are a

scalability upgrade for the network as well. So it all does service kind of scalability here. It all does service kind of stability for the network as well, which obviously plays into scalability. So, it's it's kind of great to see um to see that happening there. Uh but yeah, in terms of like deliverables and in terms of seeing this on the network. Uh yeah, I think for Amsterdam, I would say let's do EPBS and bals and then in the Hfork, let's have Fossil as the headliner and maybe the Hfork just ends up being a little bit smaller and and you know, we can do one headliner with Fossil and then the rest of the EIPs are just smaller EIPs. We'll have to see there. But yeah, in other kind of Amsterdam related uh kind of um uh I guess like news, you can go to the

forecast website which has a detailed look at all the EIPs in Amsterdam. Now, there are a lot of EIPs here, guys. Like you can see here, there are 49 proposed for inclusion EIPs and there's only two scheduled for inclusion so far, which is EPBS and BALS. Um and then considered for inclusion is of course Fossil. I think Fossil will be ultimately dropped pro like from Amsterdam and pushed to the Hfork. But these 49 guys, like when you look at this list, you might think to yourself, "Wow, that's a lot of kind of EIPs." And it is, but a lot of them are also small changes. Like they're not all major changes like EPBS and and BALS are a lot of them are smaller changes that maybe like a few code changes here

and there. Yes, obviously it's always a risk when changing anything to the security of the network, but yeah, they're not major things. In saying that, I I don't I don't think there's going to be 49 EIPs in Glamsterdam. I just I feel like a lot of these are going to be dropped or a lot of them are going to be collapsed into other EIPs or a lot of them are going to be just pushed to the Hfork. Like, yeah, that that's a lot of work, guys. That's a lot of moving parts. So, you got to think about it's not just the work, but it's also being on top of all of this and making sure that you're not missing anything and making sure that things don't slip through the cracks. And when you have what I mean the if we if we drop fossil from from this completely

and just uh do the 51 EIPs here when you have 51 different things that are changing uh in a in a hard fork and you have 10 different clients or more than 10 clients having to implement these things and monitor for these things test for these things like and you want to do a fork in another 6 months say like June July yeah no it I I just don't think that's going to happen. So, I expect to this this list to be consolidated down pretty heavily over the coming months. I do think that uh uh uh a lot of them will will still make it in, but a lot of them will also get dropped there. But if you want to see the full list for yourself and kind of read through everything that's got to do with them, you can. I'll link this in the YouTube

description uh below for you to do so there. And you know, it's funny. It's kind of annoying me that I can't remember what that um EIP that got dropped was. I know someone's going to tell me in the Discord channel and someone's going to say in the YouTube comments um what it was. It's right on the tip of my tongue and I I don't even know what what to Google to find out right now what it was because it was dropped from it was dropped from Pearra and it was dropped from the fork before then and it was dropped for it was dropped for ages for like I don't know how many how many forks it was dropped from like maybe the last five forks or something or last four kind of forks um because it was considered to be too complex and then it was considered to be

not needed um and there were people who did a lot of work on it that got their work kind of scrapped here uh and I just can't remember what it was what it was called now it's something something EVM Uh, it had something to do with the EVM. Um, but yeah, I'm not going to kind of spend time trying to guess it on on the refill here. I've already up to 30 minutes and I got a bunch more stuff to get through here. So, moving on, we have a tweet from Justin Drake here covering the last 365 days of Lean Ethereum, which used to be called uh the Beam Chain. Now, it's called Lean Ethereum. As you guys may know, the reason why the name was changed is because there is another project called Beam or Beam Network or something that has a apparently a trademark on this. So, they

essentially sent the cease and desist to beam chain to change their name. And I actually prefer the name Lean Ethereum because it fits in better with what Ethereum what this kind of project is rather than beam chain. But if you're at all curious about what lean Ethereum is, well, this tweet from Justin Drake has you covered. There is so much here. So, first off, there's a new Twitter account called Lean Ethereum. You can go follow that if you haven't yet. But then he covers the last 365 days since he announced the beam chain at Devcon in Bangkok last year of what the progress has been here. Now for those of you who don't know, lean Ethereum is all about, as the name implies, making Ethereum leaner and how that kind of manifests is that the consensus layer becomes extremely lean where essentially you

split things out and you have very very cheap verification. So essentially you can run a validator on a smartphone. That's that's what we want to get to basically like a a smartphone run it very cheaply. Doesn't you know it's not bandwidth heavy. It's not resourceheavy. Um it's just very light to run on the whole network here. And then uh on the execution layer side of things it's got to do with all the work uh in the ZK EVM space or the ZK space essentially making it so that we can get to the gigas era of Ethereum L1 because we're using ZK technology to get there. It also incorporates things like interoperability. It incorporates um uh uh uh uh things like uh the future of the execution layer with like the the EVM 2.0 with native rollups with Gigas

L1 as I said all that sorts of stuff there. So you can go check uh check this out for yourself. There's also a a um um a website which isn't linked on the lean Ethereum kind of page here which I think you should um should go check out. Uh I can't remember what the what the the website was called actually. Maybe I'll be able to bring it up here if I just type in. Yeah, it's called leanroadmap.org. It hasn't been updated for a couple of months now, but it still should be up to relatively up to date. But this is essentially the kind of timeline of what we're looking at. So, the building phase of lean Ethereum or at least the bulk of the building will be happening kind of next year and into 2027. I think the the focus right now is on accelerating this timeline because as

you can see, this goes all the way out to essentially 2029. We want to accelerate this. I think if we can deliver it in 2028, that would be really bullish. And yes, that may seem like a far away, but it's not really. It's like 2 3 years away, right? To deliver the ultimate endgame for Ethereum. That's what I called this. I quote tweeted this and I said that this is the endgame for Ethereum, guys. Like lean Ethereum is what we've been working towards, what the Ethereum ecosystem has been working towards for 10 years now and for another five years from here. So a total of 15 years once it gets all kind of shipped and delivered. and it really does deliver the fully scalable, fully interoperable, fully kind of um decentralized Ethereum that we've all tried to I guess like will into reality.

Um because right now obviously Ethereum is extremely decentralized. It is scaling to an extent. Still got a long way to go, but it is getting there. But this essentially kills off all the other competition, guys. There is no reason for other chains to exist in this reality because you can just exist as an L2 on top of Ethereum. you don't need to exist as a separate L1 and then the L1 the Ethereum L1 becomes so secure so decentralized and scalable as well that it just obsoletes all these other things. So when as I've always looked at things from when I first got into Ethereum basically and especially as I've been doing the daily way for me it's always been very long-term. It's always been working towards this vision.

And it wasn't called lean Ethereum or beam chain or a lot of the ZK stuff was considered you know pie in the sky back then. But the general path that we've all been on has been to get to a scalable Ethereum while preserving and making Ethereum's decentralization better. and and that's that's the path that we've been on. We've succeeded on that so far. And I think that with lean Ethereum, we finally get to that end game. Finally get to that end state after many many you know uh hours being invested into building this from many many different people, lots and lots of money being invested in this from from you know different teams across the entire ecosystem. Uh and obviously like you know many many I guess uh challenges along the way as well. But once we

deliver this, once we get to this point, Ethereum will be uh uh able to exist for a very very very long time. We'll be able to resist pretty much anything that's thrown at it and be scalable all at the same time and become that network that we've all wanted to see. So, I'm I'm super pumped for lean Ethereum, guys. Like, really, really pumped. So, yeah, you can go check out Justin Drake's tweet here. I'll link it in the YouTube description below for you to check out. Now, one other thing that I didn't talk about with regards to Ethereum's endgame, which is also being worked on in parallel to this, but is not strictly part of the Lin Ethereum road map is privacy on Ethereum. So, Vitalik put out a tweet the other day about some of the things being worked on with regards to privacy. So you can see

here um there's a there's a tweet where essentially uh there is a road map called the Kohaku road map which is working on wallet side privacy work including work on often less mentioned areas like reading the state privat privately with TE's um bowels plus ZKVM provers uh to to kind of like um uh make it cheaper to query the state and make it lighter to query the state but also there's privacy privacy implement implications of that and a bunch of other kind of zk stuff to make ZK cheaper and then making Ethereum L1 fully privacy uh privacy friendly along the way. So these are the two things I think I spoke about a very long time ago where I said that if Ethereum can get to the point where it solves both

scalability and privacy then it wins everything. And I know there's been a lot of renewed talk about privacy recently because Zcash went up a lot. And honestly like I I kind of look at those those conversations and I'm like well Zcash isn't exactly very private to begin with. If you really want true privacy, you use Monero. Um, Zcash is like optional privacy, but then also if you're buying Zcash on a centralized exchange, it's just really stupid because like, and I mean, that's one of the only ways to buy. You can buy it like on on chain in some way, but like you first have to go through a kind of centralized exchange and it's kind of difficult. It's not great. Um but but yeah, like if you're buying it on a centralized exchange, then obviously you're not buying it for to use it as a

private currency because you you know your information is already docked there. So I think that a lot of people are only talking about it because Zcash went up a lot, but I don't think Zcash is the solution here. I think the solution, and I've said this for a long time, is privacy on an expressive L1 like Ethereum. And another major reason is because and I think I wrote about this in the other great newsletter a while ago is because with things like um privacyon chains. So Monero for example is a is a is a really good example. Monero is not even available on most centralized exchanges to buy. It's not supported by most things because it's fully private because there are regulations around this. Um and and because of that it's had a really tough time growing as an ecosystem. Whereas

Zcash is actually supported by a lot of these things because it's optional privacy. And as far as I know, you can't send shielded um uh uh Zcash to major exchanges like Binance. It has to be unshielded. So from that perspective, it's not really true privacy. And because of that that limitation there, uh true privacy on Ethereum is much better because of the fact that Ethereum is an expressive general purpose network. So for example, tornado cashache was really popular, still is quite popular, obviously was sanctioned. Sanctions got taken off. You know, we all know the whole story there. But the centralized exchanges and all the other infrastructure providers support Ethereum no matter what because they have to because Ethereum isn't just tornado. Ethereum isn't just privacy.

Ethereum is everything. So when you have a chain that's just privacy, it's actually a liability. It's actually not a way to export privacy to the most amount of people. the way to export privacy to the most amount of people is to have privacy be a feature of a fully expressive generalized uh chain like Ethereum and that approach to me is much better than a fully private approach. In saying that, there are still kind of uh niches where fully private is better. So I would say that Monero would be better if you wanted to do transactions that you didn't want tied to you at all by anyone. So obviously um it's being used for a lot of kind of drug transactions or drug related transactions like buying drugs and stuff like that. Yeah. Sure.

Like if you want full complete privacy um uh without it being traced to by any entity at all because like on Ethereum if you withdraw ETH from like a centralized exchange and then shield that ETH obviously there's a kind of paper trail there, right? But with Monero if you're able to get Monero um sent to you and you don't buy it on an exchange or whatever uh you sent to a fresh address like no one knows it's it's kind of you, right? like there is a there is actually true privacy there and then you can send it and like no one can ever know it's you because it's not optional. It's default privacy. So from that perspective, I think that you're better off having privacy be a feature of a fully expressive L1. So I'm really glad to see there's a lot of kind of

work going into that on Ethereum in order to make that a reality there. But anyway, moving on to the next thing I want to talk about here was a new website that the Ethereum Foundation put together called the sorry that that's hosted on ethereum.org or uh which is institutions.ethetherreum.org. So this is a full kind of new website here or at least kind of subdomain of ethereum.org that covers all of the stuff happening on the institutional side of Ethereum. And you can see they've got like a really nice kind of a hero image here or header image where they've got all these logo scrolling out. So these are the companies that are actually working in the Ethereum ecosystem or have worked in the Ethereum ecosystem like JP Morgan, Robin Hood, Fidelity, so on and so forth, Black

Rockck of course. Then you've got um a bunch of different stats here of how Ethereum is powering this over 10 years uptime, $180 billion of stable coins, uh uh uh uh and like you know other kind of stats like DeFi, TVL and so on and so forth. What the institutional use cases are uh why Ethereum kind of leads in this area uh uh kind of quotes from different companies working in this area so on and so forth right and a bunch of different resources and you can also get in touch. This is really great coming from the Ethereum Foundation because it means Ethereum Foundation is basically saying, "Hey, we'll be your front door.

Enterprises and institutions, come to us. We'll help you get involved with Ethereum. We'll help you build on Ethereum. We'll help you succeed on Ethereum." And this is something that's been missing for quite a while. So, I'm really happy to see this. I'm really happy to see this website. And it looks very professional as well. Like I I I I think that if you you know, each page you go to, it just looks very professional, very futuristic. It fits in with what institutions want to see. It doesn't have any of the flowery kind of stuff that you see on the regular ethereum.org website, which is great for us, right? If you go to the regular theum.org website, right? I'll bring it up for you guys. You can see what I mean here. Uh, no, I don't want to go to eat the scans. I want to go to the.org. Uh,

so yeah, theorem.org here, right? Like immediately you see this this image. This is not something that appeals to institutions necessarily because there's a cat, right? There's a cat here. There's people playing games. It's it's not like what you would consider to be quote unquote professional. Even though I love it, like nothing wrong with it, but it's not for institutions, right? And then you scroll down, you see a dog here. You see the the Doge kind of dog, the Shibbeinu playing playing something here. You see a bunch of other people work like this. This looks more like kind of, you know, the startup kind of culture stuff, which is fine, but it's not the professional look that you want to be showing to institutions. Uh, and and there are places, you know, there's places for both of these things. Whereas the institutional kind of website here,

you can see how different it looks, right? it just looks like your typical kind of corporate looking website and that's totally fine cuz it appeals to those kinds of organizations and people there. So really great to see this. You can go check it out for yourself. I'll link it in the YouTube description below for you to do so. All right, another big piece of news came out of the ZK Sync ecosystem. So there was an announcement from uh ZKYNC where they said essentially they are going to be able to tap into the L1 liquidity on on Ethereum uh via the L2s that are part of the ZK sync ecosystem.

I've [clears throat] talked about this a lot on the reef before, guys, about how this is basically the holy grail where if you can atomically interact with the liquidity on Ethereum L1 via the L2s while keeping obviously the scalability benefits of L2 in terms of cheap fees, fast transactions, then you unlock a ton of TVL for the L2s because the L2s today have, you know, a bunch of TVL. If you go to L2B.com, you can see here what their TVL kind of looks like. Uh, and then what it's kind of split out into. So you would say that the total TVL uh it says yeah is like almost $50 billion on the L2s but but that's you know like including uh I mean

that's not just the L2s and that's not just like the TVL that's also including like the the the token of the L2 and some other stuff that I wouldn't really consider to be like TVL for example or like good liquidity or good kind of I guess like TVL because there's different types of TVL right whereas if you look at Ethereum L1 TVL there is a lot on there. There's a lot of kind of um liquidity on there. There's a lot of deep uh I guess liquid liquidity in um in DEX pools. There's a lot of uh collateral being used on like a for example and that's all unable to be used by the L2s directly uh until now. And this is what ZK Sync kind of announced here. So there's a blog post, not a blog post, but like a small post here you can

go check out. I'll link it in the YouTube description below. But this is essentially ZKSync saying that they want to use Ethereum L1 as the capital hub, which essentially means that they're trying to get everyone to basically go through the Ethereum L1. All the L2s, and this is this is the really the holy grail is where it's like the L2s act as the scalability layer, act as the way to kind of be the user layer for the majority of users, but then the users aren't locked out of the L1 either because they can interact with L1 via the L2s. And there's various different ways to do this, but this is definitely something that has been I think a long time coming. I don't know if it's live yet. I don't think it is. But yeah, I mean, you're going to see more and more of this stuff happening, guys, because

unifying everything is one of the I guess like core roadmap items of Ethereum. You know, scale the L1, scale the L2s and blobs, and improve user experience. It's part of that third prong of improving user experience is essentially unifying Ethereum so that it all feels like one chain while obviously retaining decentralization security and all that uh there. So you go check out this post link in the YouTube description below for you to do so. All right, another thing that kind of flew under the radar which I thought was pretty cool was this uh Ethereum protocol advocacy alliance that was launched by a bunch of the biggest projects in Ethereum. So this was launched by Ave, Aragon, Curve, Lido, Spark, uh, uh, Graph Protocol and Uniswap. So essentially what this is is

a unified lobbying arm for Ethereum. So some kind of I guess like institution or a collective to go ahead and shape policy for Ethereum in various different jurisdictions. Obviously the US is a big kind of focus of this, but also within the EU and other jurisdictions around the world. and they really want to focus on these four core priorities. Identify areas of common technical interest to align on policy positions. Contribute technical expertise to policy makers, advocacy partners, and public consultations. Produce pragmatic resources that explain how onchain systems mitigate risk and embed accountability in code and coordinate strategic engagement to strengthen the reach and consistency of buildup voices.

Again, this is something that's been needed for a very long time in the Ethereum ecosystem for these teams to obviously, you know, they're competitors. They compete in some ways against each other, but for them to just come together, form an alliance like this, and start getting in the rooms, all these policy makers, all these lawmakers, all these kind of, I guess, bureaucrats, all these government people, and say to them, hey, this technology is real. Ethereum is real. uh DeFi is real and we want to make sure that it's not stifled by some dumb regulations or some kind of uh dumb limitations or what can be done. How do we do this? You know, what do you need from us? We're here. We're here to help.

We're here to give you our expertise and that is really really important. I think something that would be considered boring to I guess like the average person, but it's still critically important and it is bullish. It's bullish because it means that there is less uh of a chance of bad things happening and a better chance of good things happening for your bags. essentially if you want if you wanted to word it like that. So yeah, kudos to these teams for putting this together. If you want to read more details about this, I'll link it in the YouTube description below for you to do so. All right. Finally, I mentioned this just before, but Ethereum Ethereum unis swap uh announced that they're going to be I guess like reinventing the way they do things with regards to where value flows in unis swap and specifically the

token. So, as you guys know, there's been a lot of drama for a few years around unis swap uh and the uni token and about the unis swap protocol turning on the fee switch. So, essentially kind of directing some of the fear of a new that the protocol earns to the uni token holders in some way. And there's a big there's there's been a couple of proposals in the past to get this done, but none of them went through because they weren't proposed by the right people. And this one was proposed by unis swap itself essentially or at least kind of like the unis swap kind of governance layer. And that's why this is real. This is not just like another one of oh you know this is a proposal that's not going to go through. No, it's real.

And as uh Hayden Adams here, the the founder of unis swap uh outlines what this does at a high level is that it turns on the protocol fees and uses them to burn uni. It sends uni chain sequencer fees to the uni burn. It burns 100 million UNI from the treasury representing the protocol fees that could have been burned if fees were turned on at token launch which I believe is 1% of the supply by the way guys. Uh sorry 10% of the supply which is which is pretty huge. Introduces protocol fee discount auctions a new way to improve LT LP outcomes and internalize ME to the protocol. You know it's funny about the internalize me stuff. How many times have I said this guys? Every single app wants to internalize me. They do not want to leak it to an L1. This is why rev on an L1 is

total This is why valuing L1's based on their revenue that they generate is total is because most of the revenue comes from ME. Me gets minimized over time and it also gets internalized by the apps themselves. They don't want to bleed money to the L1. They want to keep it for themselves, right? I just love that this keeps happening across the the board. And I love that I predicted this a long time ago because I've had so many debates with people about this and they kept coming at me and I'm just like just wait, give it time. I I I see the path here. Like it's so clear to me, but as always, just give it time and we'll see how it plays out. Uh and there's a bunch of other features that kind of get um get kind of put forward here. But I

quote tweeted this and I said, you know, it's not just bullish for unis swap, but all of Ethereum defi because the fact that unis swap has done this means that the other protocols can now do this without fear of getting kind of I guess like sued by the SEC. Because I also said in the tweet, this is basically the last nail in the coffin of the Gendler era of crypto. Because the Gendler era of crypto was all these teams being scared to do anything cuz they didn't want to get sued. And even if they didn't do anything, they got sued anyway. But now we're in a new regime. No matter what you think of the way Trump and the Republicans have handled crypto so far, regardless of that, it's still it's very very, you know, net net positive probably for crypto. Uh other, you know, whereas Gendler was beyond net

negative for crypto. So essentially what's going to happen now, and we've already seen it happening, is that these other DeFi protocols are going to start turning on their own fee switches. But they're not just going to do that. They're going to be doing a lot of other things that drive value to their tokens. Instead of them being valueless governance tokens, these things will actually have real reasons to be valued what they're valued at, and they'll actually have real flows and real revenues. And I've never been bearish on revenues. I've been bearish on valuing L1 assets based on their revenues. But when it comes to apps, absolutely value them based on their revenues. They're just businesses at the end of the day, right? And then and then when it comes to um you know app chains as well absolutely value them on revenues but traditionally the revenues have not gone

to the token holders in any way at all whether that's a burn or direct payment for staking the token or whatever it is and it's been pretty much entirely because of the Gendler era of of crypto when Gendler was was there the SEC was very hostile doing any sort of profit sharing was looked at as uh a really bad thing to do because you get sued. So, you've already seen, I don't know if you guys have seen this, but Lido has a proposal to turn on FE switch as well. There's going to be other DeFi teams that do this, too. And it will mean that a lot of these kind of I guess institutions that are coming in as well are going to feel more comfortable doing things too because once you've got like the biggest DeFi project doing it, you've got that kind of shield there. If

the biggest DeFi project can do it and nothing comes of it, they don't get sued, the government doesn't go after them, whatever government it is, nothing bad happens, well then you think to yourself, "All right, I'll do it." Like you as a smaller project, you're like, "Well, I'm going to do it because the bigger guys are getting away with it. The bigger guys are are doing it and everything's fine. So, as a smaller person, I'll just do it." Like the bigger guy is my shield and it sends a very good signal to the rest of the ecosystem. And I think this is really bullish for Ethereum because in my mind, Ethereum and DeFi are very, very closely linked. Ethereum does well when DeFi does well, DeFi does well when Ethereum does well. And and and that means that as DeFi keeps growing on Ethereum, as

the tokens of these DeFi protocols keep going up, more and more money will be invested into the protocols themselves, we invested in teams, invested in good teams, and we'll get better outcomes for DeFi on Ethereum generally. So, I'm I'm super excited about all of that. I give no opinions on any of these tokens. I will not tell you which ones to buy. I will not tell you which ones I am bullish on uh because I don't want to give investment advice as per usual about these things. And also I actually don't own most of these things myself. There are some DeFi tokens that I own, but again I'm not going to tell you which ones they are. And I do have some exposure via angel investments as well.

But I do think that yeah, there are a bunch of them out there that if you look at them and you buying them as a more of a long-term hold, uh they be, you know, they they should be good investments over the over the longer term here. But yeah, you guys can kind of speculate about that amongst yourselves which ones you think that I'm talking about there. But yeah, I think that's going to be all of the Ethereum news news that I have to go through today. Now, the other thing I wanted to talk about, and you guys can turn off here, if you're not interested in non-Ethereum things from me, uh, turn off right now. That's the end of the episode for you. But what I'm going to talk about is my uh now for like I don't know how long this is going to go for.

I've got a lot to talk about here and I'm excited to talk about it. And a lot of people want me to talk about this. They've DM'd me. like please, you know, tell me what you've done. I really want to hear about this. But it's basically my fitness journey over the last 9 months from like April to today and what I've done and all the kind of um improvements that I made in my life and stuff like that. And I want to talk about all of this cuz I put a tweet out where I where I said, you know, in April I started taking my physical fitness extremely seriously. Uh, and I think that, you know, just before I dive into the specifics of what I want to talk about here, I think that at a high level, you know, there's all this kind of like stuff obviously you hear all the

time. You know, you should take your physical fitness seriously, take your mental health seriously, you know, you've only got one body, so on and so forth. That's all fine and that's all really great advice and and great. But I guess like for me the problem becomes is like you keep hearing that but then the like advice that you get from these people is normally not good advice because like they're influencers like they're fitness influencers or or physical health influencers or whatever you want to call them and they're trying to sell you a product and they're trying to you know keep creating content to sell more products. So essentially they're just going to give you conflicting advice. Like I've seen this across um a lot of YouTubers. Like I don't listen to any of the fitness influencers at all. Like I've just done

all of my own kind of um research. I've looked into everything myself. I've not listened to any of the influencers, but I do check them out out of kind of like a morbid curiosity. And you'll commonly see the same thing where they'll say one thing in one video and then like a few months later they'll do another video and it'll be contradicting that video. And I understand that like things change and the science can change based on new information and stuff like that, but like when you're contradicting yourself so aggressively, it all that signals to me is that like all you're doing is trying to fish for content and you're just trying to play to whatever's popular at the time because things go through trends. Obviously, there's I mean on the highest level, there's been a lot of trends within um within uh I guess like the nutrition within what you

eat. For a long time, fats were demonized cuz people are like don't eat fats, it's bad for you. and then carbs were demonized and then and then now like there's a lot of hype around protein and there's a lot of hype around getting enough fiber. Like these trends kind of happen, but the thing is that they're not meant to be trends. Like our bodies have evolved over, you know, millions of years essentially of what we've evolved from to be what they are today. They're not going to change in 10, 20, 30 years. Like our biology does not change like that. Yes, it can be affected by different things, different um stimuli externally and everyone's different. And everyone's body is different and how you process things are different. But our actual core biology and core DNA, it takes a very long time for that stuff to to change on a on a

kind of like evolutionary scale. So these trends that happen every few years is not reflect reflecting that at all. It's just maybe reflecting better science and us figuring out better ways of doing things or it's just the latest fad. So, with that out of the way, I want to talk about how I've been going about things and what my journey has been and the fact I I should say as well that a lot of this applies universally across male, females, whatever. But obviously, I'm a male. Obviously, I'm doing things that males uh that is recommended for males to do for fitness. So, a lot of the stuff that I'm going to be talking about is in that context, but a lot of it is general as A lot of it applies to to to all genders uh you know in any which way because a lot of this

you know cuz our bodies are very similar as well uh from that perspective and how they kind of um process things. But anyway to start on the specifics here so since April I have lost so in terms of like raw weight I went from I said here 84 kilos which is 185 lb down to 69.6 kilos which is 153 lb. So about a 14 15 kilo kind of weight loss there. That's not the biggest amount of weight that I've lost. I actually um used to be a lot bigger. I used to be huge, guys. I used to be very very obese. Our and and for reference here, I am 172 centimeters tall. I don't know what that is in like Burger Bro units. Let me look that up.

In feet, uh that's 56 and a half apparently according to to Google here. So yeah, I'm not the tallest guy in the world. Maybe maybe it's like uh maybe I'm doing the the conversion wrong there, but yeah, 172 cm. So I'm not I'm like a complete average height, guys. So I'm not tall. So I weighed uh at my heaviest 105 kilos and that in pounds was 232 lb which was obese like definitely obese. Uh this was in like my early 20s to like 25 years old 2019 uh I lost 30 kilos. So I went from 105 to 75 kilos but I lost weight and not just fat but also muscle. So I looked really kind of sickly towards the end. Yes, I dropped a substantial amount of weight

and I was looking better with clothes on, but as soon as I took my clothes off and I looked at like my body, it looked sickly. I looked like I was just anemic because I had no muscle on me. I lost so much muscle, a substantial amount of muscle. So, that wasn't like the healthiest way to lose weight. And I did it in a year as well. And I wasn't starving myself or anything, but I was basically just like on a calorie deficit and also doing 30 minutes on a treadmill. That's not retaining muscle mass at all. Like I did no weightlifting, nothing. I uh maybe my legs retained a little bit of muscle mass because of the treadmill, but I doubt it to be honest because I was just walking and with a little bit of kind of jogging on it and that was really it. Um

so I lost 30 kilos and that was just raw kilos including fat and muscle there. And then I put the weight back on during co to about 85 kilos I think I got to and then that was what I maintained until basically April of this year. And I thought and then I I kind of thought to myself like I need to take my physical fitness seriously because not just because of the fact that I knew I was overweight but also the fact that I felt crap as well. Like my joints were hurting. I'm I'm 33 years old like for context as well. Like I'm not I'm not shouldn't be having these pains. I thought to myself like I'm still young. I shouldn't be having these pains, you know? I shouldn't be sore all the time. And I really hated that feeling. I was tired all the time as well. So I thought

to myself, okay, let's take it seriously. I've got I've got the time. I've got the ability to I make all my own meals because I'm at home all the time. So let's let's take this seriously. So my journey began with uh cardio to begin. So I got on my bike um and I do I I I started with like an hour bike ride 5 days a week. So 5 hours of of uh of uh of kind of like cardio uh a week on my bike. Um and then I did kind of like other forms of cardio. It basically it came to about 8 hours a week of of cardio. Like on top of the the bike ride I did other kind of forms of of cardio whether that be walking stuff like that. So all up about 8 hours a week there. So I went pretty

aggressive with it. Um but then at the same time I did a pretty big calorie deficit as well. So I was doing a 500 to 1,000 calorie deficit a day uh which is pretty substantial and honestly it was torture. I just it was not fun um at all. And I wouldn't say I was starving myself but like it wasn't fun. It never is fun um in a calorie deficit but hey I did it because I wanted to kind of drop the weight here. Um, so I did that for a while until about like I guess two months ago and then I started uh weightlifting. So during the the the cardio phase as well, I was doing a uh not weightlifting but I was doing body work stuff. So like push-ups, stuff like that in order to retain some of my muscle and I did successfully retain a

lot of my muscle which was nice this time. So I didn't look like a like sickly or whatever it was. And I actually ended up getting lighter than I was the first time when I got to 75 kilos. I ended up getting to yeah 69.6 6 kilos or uh you know I think today I'm the same. I I don't I weigh myself once a week. Um so today I'd be around the same there. Uh but then once I got to to that I switched two months ago to weight training and I' I'm still doing my cardio but I'm riding my bike uh three three uh days a week now. So for 3 hours or three and a half hours I guess you could say. Um then doing 10 minutes on my indoor bike before I do my weightlifting. And then weightlifting is about like 4 hours a week as well. So

I'll just do all the regular stuff. Um I'm not skipping leg day or anything like that. I'm doing all the regular stuff and I just do it all at home. I have my own weight set um with just a bunch of adjust adjustable dumbbells. It's all you really need. Um and and and doing that and I I've noticed a lot of of kind of progress there which is which has been great to see. But one way I've been tracking progress as well and this is something that uh is you know you you can do um and I don't know like what the availability is it is for uh for people uh around the world. I don't know how much it costs in your country, but where I am, it's relatively inexpensive to do this is and and you you you kind of have like um relatively easy access to it,

but it's called a DEXA scan. So, what this does is it's basically a machine. You get in, it scans your body, it takes a few minutes um and then you get the results pretty much instantly and it's it tells you your body fat percentage, but it doesn't just tell you that. It tells you your body fat percentage per kind of major body part. So, like your arms, your legs, your torso, your like everything basically, right? Um, and it shows you where your, you know, you're storing fat or where the most fat is. And it also shows you your muscle mass as well. So, when I first started working out, I didn't get a scan when I was at the 84 kilo mark, but like I would have to have been over 25% body fat easily. Uh, and then I got a scan uh, I think it was like in June and I

was at 22.6% body fat. And this was when I was 76 kilos. Uh, and sorry, I'm not going to do the conversion to to uh, Burger Bro units every time I mention weight guys. cuz I'm just sticking with metric. Uh it's the better system anyway. But anyway, I got to 22.6 and then I I do these scans every 3 months uh now. So I did another one in September and I got down to 19.6% body fat and that was at 70 kilos. And that is when like pretty much to the day is when I started uh doing the weightlifting seriously. So basically cutting the cardio down in half and doing weightlifting uh very very seriously. So essentially uh uh it's been 2 months since then. You know, it's November 13th. My next scan is in a month from now, so mid December. Uh, and I'm and I'm expecting to uh have put on

a lot of muscle because my weight has stayed the same and I'm in maintenance calories now. So, I'm not in a calorie deficit anymore. I stopped that 2 months ago as well. I'm at maintenance calories. So, I've maintained the same weight, but like I'm noticing physical changes in my body where essentially I I'm dropping fat and putting muscle on, which is really great. I'm I'm getting stronger as well on the weights and stuff like that. But when I get that scan in a in a month's time, that'll like, you know, obviously show me the raw numbers, which is going to be really great to see, too. Because I should mention the scan that I got two months ago, I lost muscle mass as well because of the fact that I wasn't weightlifting. Um, and I was on a calorie deficit.

Because to build muscle on a calorie deficit, like a major calorie deficit, like 5 500 to 1,000 calories a day, is I wouldn't say impossible, but it's basically impossible because you're just not getting enough protein. Um, and you're just not able to eat enough calories to get enough protein. Uh, and also I wasn't maintaining it too with weightlifting as well. So if I I I I lost a kilo of muscle in my legs, which is a pretty substantial amount. I didn't lose any of my arms because I was doing a bit of weightlifting with my arms, but I did lose it in my uh kind of like chest and and stomach and that. Even though I was working those things out, I was doing planking, ab crunches, um, push-ups, stuff like that, but I still lost muscle mass. So I'm very curious to see what it looks like in a month's

time. Actually pretty excited to see that. Uh but yeah, that's kind of been my my my journey since since April there. Now, that's just the exercise portion of it, right? The nutrition part of it and the recovery part of it is equally, if not more important. So, nutrition part, as I was talking about at the beginning, there's a whole kind of thing around these different trends and fads that happen with regards to nutrition. It's like, oh, you shouldn't eat fats. Oh, you shouldn't eat too many, you know, too much carbs. Oh, you shouldn't have uh, you know, you should have a lot of protein. So on and so forth. But the way I've kind of approached it, and obviously there's different approaches depending on what you're doing. If you're doing a lot of weightlifting, obviously need more protein than someone who's not doing a lot of weightlifting to build muscle. Um

uh and then if you're doing a lot of cardio, you need more carbs than someone who's not doing a lot of cardio. Uh and then, you know, fats is kind of a fats are good for you, don't get me wrong, but it's like it depending depends on on on your your kind of like what your what your goals are as well. Like fats are really good for like oiling the system, keeping the the system efficient, if you will, to use that analogy there. And I want to say here, I'm no expert on any of this. This is just stuff that I've learned that I'm putting forward here. And I'm not speaking as if I'm an authority on any of these kind of topics. If you guys want to have conversations with me on this as a fitness channel, the Daily Grade Discord channel, we can talk talk about this.

But this is how I've been approaching things. So um since be going on maintenance calories kind of 2 months ago, I've been able to hit my macros a lot better. But in terms of nutrition, what I have been doing since pretty much April is been tuning my diet. So, as I mentioned earlier, I cook all of my own meals because I'm at home. I can make everything myself. Yeah, there'll be sometimes where I go out with friends or my fiance will go eat at a restaurant and you can't really control for that. Restaurants are actually pretty bad even if you think you're eating healthy food because they put oil and butter on everything. And even if they're using healthy oils like virgin extravirgin olive oil and healthy butters, which I mean you can make the argument that no butter is healthy, but hey, like healthier than like the the the really

processed stuff, they still just put so much of it on that there's just a lot of calories in that. So it's really hard to control for things when you're eating out. But when you're eating stuff that you cook yourself, it's very easy. So I weigh all my own food. I know how much calories are in it. I know what the macro breakdown is in terms of like the the the three core macro kind of things, fats, protein, and carbs. But I also look at fiber as well. Fiber is very important too. Um I I think people a lot of people don't eat enough fiber. And this is not just a trend thing. Like fiber is is so important because it you know you need to keep the whole kind of system running. You need to keep things um being processed through your intestines through your colon. Make sure

that things aren't backed up and make sure you're not getting constipated. It feels to be constipated. Pardon the pun, but it's also really bad for your for your long-term health. And across the the whole world right now, younger and younger people are getting colon cancer, which is kind of scary. No one really knows what the reason is just yet. Um, but I I would wager the reason is is because people aren't getting enough fiber in their diet. Um, so yeah, I I've been very conscious of that as well. But in terms of like what my diet is, just to give you an idea of what I have kind of tuned it to, and I'll talk about what it is now, uh, because it was very similar before I started on maintenance calories when I was doing a deficit, but like it was just a lot less

food. Uh, so I wasn't hitting the the the kind of goals that I needed to hit. But what I really focus on uh mostly now is on days that I ride my bike. So I work out in the morning for context here. So all my workouts happen in the morning. Uh I will get up at about like 7:00 a.m. I'll have my breakfast and my coffee. By 8:00 a.m. I'm either on the bike or weightlifting. Um and then I'll do that for hour and a half. And then I'll get home, cool down for a little bit. Um uh and then I'll uh have a shower and then I'll have lunch basically. So my my biggest meal of the day is my lunch because it's after my workout. Uh so essentially what I'll have for breakfast and you don't have to have this there. There's so many

different options that you guys have, but for me it's just easy. I'll have a relatively small breakfast. Uh it's about 400 calories. It's uh high protein yogurt with uh granola. And my only dietary requirement is I can't eat gluten. I'm not a ciliac, but gluten makes me sick. So I don't have gluten. Everything that I eat is gluten-free. You don't have to eat gluten-free stuff. Like the whole thing around not eating uh gluten being healthy for you. I think that's I think that people were just eating too much food because food is inulous with gluten because if you're eating like fried chicken, that's gluten, right? If you're eating McDonald's, the bun is gluten like that. And if you stop eating those things, of course, you're going to feel better. So, it wasn't the gluten, it was just you stopped eating the food, right? Um so, yeah, basically anything

fried is going to have gluten in it because it's fried using wheat flour. Um so, for me, yeah, I just avoid gluten because it makes me sick, not because I think it's bad or whatever. Um, so that's that's my breakfast with a with a with a straight double shot espresso coffee, like uh black coffee, no um no milk or anything like that. Uh no additives there. Uh and then for lunch, I'll it'll it'll be depending on the day. So for days that I uh go for a bike ride, my lunch will be a big piece of salmon, which is about 500 calories, just the salmon alone. It's a pretty pretty big piece. Um, I'll have uh 50 g of avocado on the salmon with a little bit of mayonnaise. So, I just kind of like top it off like that. And then I'll have about 400 g of sweet potato because

uh I've gone for a bike ride. I want to replenish carbs. That's my carbs there. But sweet potato also has a lot of fiber in it. I think 400 g has like 13 g 14 g of fiber, which is almost half the daily fiber intake I aim for. I aim for about 35 g of fiber a day. It's more it might be more or less for you. It just depends on what you you think you need. Um, and there's a bunch of different ways to work that out based on age, weight, so on and so forth. Different for male and females, of course, as well there. Um, but that's that's just basically my lunch there. So, I'm I'm getting uh from from the salmon, I'm getting the protein. Obviously, um, salmon is is fatty because it's fish. So, bit of fats there. Uh, and and then getting the

carbs and and the fiber and I think a little bit of protein from from sweet potato, which is which is great. Um, but uh and then I'll have snacks as well uh in the afternoon. So, so that lunch there would be about 1,000 calories. So, as I said, lunch is my biggest kind of meal of the day. And then the afternoon for snack-wise on uh uh I usually have like cottage cheese uh with crackers, a little bit of honey cuz you got your protein there, crackers, a bit more carbs. Then I'll have some fruit like kiwi fruit cuz a bit of fiber. I just like kiwi fruit. Um and uh and then maybe a banana or something like that. Then for dinner, my it'll usually be red meat. Uh, so minced meat or a steak and I'll mix that in with like uh with lettuce um uh brown rice or brown rice

and quinoa because white rice is fine. Uh there's nothing wrong with it, but it's just carbs. There's nothing else really in white rice. Whereas brown rice, you get a bit more protein. You get get some fiber. It's all well and good. So that'll basically be my my kind of bike ride day. And also as a treat, I'll have um 70% lint dark chocolate. So, there's a square that you can break off, but then I'll have a half a square after lunch and half a square after dinner. That's my sweet for the day and that's really it. Um, and and in terms of like other things I'll have, I'll have a tea after dinner. So, it'll be like a a chamomile tea and then after lunch I'll have a a matcha tea. Uh, after lunch, I just matcha latte tea.

Actually, I I love it. It's just basically no calories and it's it's really great. It has a bit of caffeine in it. You got to be careful with the caffeine, having it too close to bedtime, which I'm going to talk about with regards to recovery in a bit. But yeah, you've got you've got that there. Um, so that that's bike ride day. In terms of um weightlifting day, the only thing that really changes is the lunch. The breakfast is the same. The dinner is pretty much the same. Uh, but for lunch, I'll have instead of the salmon, I'll have 300 g of chicken breast, which is a lot of protein. It's like 80 90 g of protein. Um, because I want more protein obviously on on weightlifting days. I'll have that with brown rice or brown rice and quinoa with uh with lettuce in it as

well. I'll have um uh beans. So, not black beans, but like the four bean mix. It's got like kidney beans, red beans in it. I don't know if this a four bean mix. I don't know if it's called that other in other places, but in Australia it's called four bean mix um by Edel. You can Google it if you want to see what I'm talking about here. I have a little serving of that. It's about 100 calories. It has six grams of protein, about five grams of fiber. So you got pro more protein and fiber there which is great. Um so then and and mix that all in with a little bit of mayonnaise. And the mayonnaise that I get is 99% fat-free mayonnaise. And I get that because not because I don't want fats but because I don't want the calories from the mayonnaise. Cuz you can very

quickly with mayonnaise uh the calories because it's all fat. Basically if you get the the the normal mayonnaise like you can very quickly get a couple hundred calories from a very small serving like a 20 30 g serving depending on the mayonnaise that you get. So, I have that kind of um mixed in the low calorie one. And then I have avocado as well with uh wi-i with that uh mixed in with the salad there. And then dinners, they're basically the same. Uh snacks also the same. Cottage cheese cuz it's just protein. Um and and then yeah, that's basically my diet. Like it's nothing complicated. I cook all of it myself. Um in terms of oil that I use, only uh extra virgin olive oil, nothing else. All the other oils are bad for you. Like they're not good. Um, I mean, not not bad, like but like the seed oils

are terrible, but like avocado oil is fine, but if I'm going to have a good oil, I'll just have the extra virgin olive oil. And I and the way I I I control for oil as well because oil is fats. It's a lot of calories. I I spray the oil on. I don't pour it on. I spray it on and that way I get like, you know, 2 three g of oil or something like that, which is basically nothing. and but it still adds the oil there in order to cook it to cook the things um and and have a little bit of extra you know healthy fats as well on that there uh in terms of supplements that I take as well I should mention here I take creatine uh every day so about I do a 10 gram dose of that I know there's debates about

what you should do 5 10 20 grams I do 10 gram right now I feel fine with that I might up that even more that's that's great um uh for for recovery and all that I take a vitamin D tablet because I don't get enough sun because I'm not outside enough to get enough sun and also cuz the sun in Australia wants to kill you. You go outside, you get sunburnt. Uh so I just take a vitamin D tablet. I'll take uh one magnesium uh uh glycinate before bed cuz it makes me drowsy. Um and in terms of like supplementing electrolytes, I'll have an LMT sache, which is I will have half a sache of that with my bike rides. It's 500 g milligrams of sodium, about I think 200 of potassium and 50 of magnesium or something like that. I don't know the exact ratio, but yeah, it

gives you a bunch of bunch of stuff there. Um, which is great, but I get enough potassium from like the sweet potato as well. So, it's not like I'm not, you know, I I don't feel like I need it, but like I have it because it uh just just to replenish electrolytes as I'm riding my bike cuz I'm obviously sweating cuz cardio makes you sweat a lot more than weightlifting does. That's for sure. Uh, and yeah, that's that's my diet, guys. Like, I know I'm I'm rambling here for a little bit, but hey, I've been pretty excited to talk about this uh for a while now. And I'm sure anyone that's been bored with me talking about this has clicked off by now. But for those of you who's still with me, that's kind of how I've been approaching things since since April there in terms

of exercise and diet. And the results, as I said, down about 15 kilos. Body fat percentage went down from 25% to about 19% now, which I expect my next scan it's going to be lower than that. Don't know what it's going to be. Maybe 17% or something like that. My aim is to get to about 15% body fat um while while being kind of like uh like you know having muscle because you can get to like very low percent body fats while being a stick because you just like lost a lot of weight. You don't have any muscle on you. But I want muscle as well. So I'm I'm just focused on losing the fat and gaining muscle. My resting heart rate went down from 60 beats per minute to 50 beats per minute. Uh which is pretty substantial. Uh I don't think I'm going

to get it much lower than that unless I do HIT. Uh I don't really do hit uh training on my cardio. I do zone based training. So I'll basically do 50 minutes of zone 2, 10 minutes of zone 4. Uh I'm not I'm not interested in going more than that. Especially because if you do too much cardio, it can cut into your gains from lifting weights. So I'm not interested in that. But my V2 max, which basically measures your overall kind of fitness in terms of cardio fitness, is 54, which is already at an elite level. So I'm happy with that. So pretty happy with where I am today. I haven't I don't plan on changing anything with how I'm approaching things going forward. Pretty happy with the way things are right now. Uh and I feel the best I've ever felt as I described in

this tweet here. Like I uh feel very young. Honestly, I feel younger than I have in years. And I've been tracking this all using my Whoop fitness tracker. So that's W H O P. This is not a shill for it. There are other fitness trackers out there. But I wear it because I like wearing a mechanical watch on my other wrist. And the Whoop, you can see it on my wrist. It doesn't have a screen on it. So, it allows me to wear a mechanical watch um on my other wrist and not look stupid. But if you're an Apple Watch wearer, you get pretty much a lot of the same benefits as what Whoop will give you uh without the subscription fee as well cuz Whoop is a subscription based service. But it's been great because it allows me to track things as I've gone. It shows me all the

numbers. It allows me to see my progress. Um but and and also it tracks it has a places a big emphasis on recovery. Now, this is another thing that I I'm going to finish off by by talking about this because I know I've gone on for a little while here, but recovery is a really really big part of this. I I would actually argue that recovery is more important than the exercise and uh the diet. I think recovery is number one. I think I for me the way I rank it is actually recovery uh diet exercise because you can have good uh good diet but if your recovery is really bad then you're not giving your body a chance to actually um uh repair itself right and you can have a really good exercise regime but if

you're burning yourself out constantly then your and you're not doing good recovery your again your body is not getting a chance to recover from from the exercise you're putting it through. So for me recovery is number one. Now recovery is mostly sleep. Getting enough sleep, getting quality sleep. And sleep is a very complex thing cuz different people have different ways of sleeping. You have different problems with sleeping. Maybe you have a sleepreated um disease or illness, whatever you want to call it. Maybe have trouble staying asleep. Maybe you're you're just genetically predisposed to having worse sleep than other people. I'm lucky in that my sleep is really really good quality and I get and I'm I'm I'm able to get really good sleep. And what's more important than just sleep or I guess that goes hand inhand with it is

also sleep consistency. Going to bed at the same time every night. Getting up at the same time every morning. So I go to bed at 11 p.m. I wake up at 7:00 a.m. Get 8 hours sleep every single night. I do not get less than that unless for some reason my body wakes me up and I can't get back to sleep for whatever reason. Sometimes that happens. Sometimes I'll get 7 and 1/2 hours. But that's fine because on net on average cuz sometimes I'll get 8 and 1 half hours sleep. On average it nets out to 8 hours which so that that's fine. So I'm getting 8 hours u but I'm also getting really quality sleep. I'm getting a lot of deep sleep. So my average kind of deep and REM is I think almost 60%. So over half of the time that I'm asleep

I'm in uh recovery sleep. So the the the the I guess like deep REM sleep which actually helps with recovery. So by doing that um I'm able to give my chance a body to recover from the stress that I've put it through during the day whether that be on a bike ride or weightlifting. Uh it's also able to um uh uh handle all the food that I'm eating too and and and digest that better. And on that note as well, what's really important is uh two major things. Depending on how caffeine affects you, this may not be as important to you as it is to me cuz caffeine has a pretty big effect on me. Um not having caffeine at least like at least 6 hours before you go to sleep. Uh I would for me I try to not have it 10 hours before I go to

sleep. So I'm in bed by 11:00. So I'm asleep by 11:00. So, I'll have my uh matcha latte, which is my last serving of caffeine. Besid I mean, dark chocolate has a little bit of caffeine in it, and I'll have that after dinner, but it's it's kind of negligible. But the the the matcha latte that I have, I'll have latest by like 1:00 p.m. if I can, so that I give a full 10 hours for it to exit my system. Um, but then also uh not eating uh too close to bed. So, I'll eat my dinner at 6:30 p.m. So, I give my body essentially a solid 4 4 and 1/2 hours to um uh to digest all that food and and and because my dinner is relatively small, it's about 500 calories. Uh it that's enough for me.

So, and I noticed this as well, like sometimes I won't have that option where I'll eat at like 7 8:00 because of the fact that I'm out and I'm eating a lot more food because I'm eating at a restaurant. And I actually see it in my fitness tracker. It shows me my resting heart rate goes up, my my HRV goes down, my sleep stress goes up, I get worse quality sleep. But when I do my normal routine, my sleep is perfect. I have no sleep stress. I have really high deep sleep and REM sleep. Um, and I'm able to sleep through the night without waking up or anything like that. So, that's critically important to recovery as well. And then also taking rest days.

So, I take one rest day a week uh because that's all I need cuz I've been able to tune it to that. But, I was taking two when I was going harder on the cardio. It does take longer to recover from cardio than it does from weightlifting. Depending on how hard you're going, like I'm not a competition weightlifter or anything like that. But with cardio, at the start, I was really going hard cuz I was doing five days a week of of it. But also, I wasn't just doing zone two and zone 4. I was like pushing really hard and spending a lot of time in zone 4 and zone 5. Um, which was wiping me out, but then also like I was getting super fit as well. So, I was it kind of became an addiction cuz I was getting the the um the endorphin rush

from it or the dopamine hit from it. Um but yeah, making sure that you have a rest day a week and I I I normally try to have it on a Saturday or Sunday for me, but uh sometimes I'll have it during the week. It just depends how my body feels. And sometimes I might even have two rest days a week. It depends how my body feels. I tend to listen to my body cuz it might mean that I've gone too hard one day or for some reason I've just overworked myself somehow. Whatever it is. So recovery is is extremely important because then you give your chance a body to repair all the damage that's been done to it and come back stronger, bounce back stronger, and then it gives you the energy to go again the next day and go again the next day after

that. So yeah, that's that's kind of been my journey to to getting to where I am today, guys. Uh but yeah, I've rambled on about that for maybe half an hour now. Hopefully it's been insightful to you. As I said, feel free to ask me questions in the fitness channel and the Daily Grade Discord server. I'm always very happy to um to answer those questions there. This has become basically a passion project for me at this point like uh the the fitness overall and and it's it's two of the kind of projects that I'm focusing on right now. So there's fitness, but there's other kind of secret project that I announced the other day that I will tell you guys eventually what it is, but today is not that day. But those are the two things that I've mainly focused on since cutting back my crypto

time. So I've I've I've chosen healthy things to focus on. I haven't just cut back crypto and then just gone and played video games all the time or something like that or just been like a couch potato. No, I've really taken these two two things seriously and as I said, I feel a lot better. And it's funny on the um the Whoop app, I've got it on my phone here. You can't see it on the screen, but it it has a thing where it tracks like your health span. So, it tells you how much younger you are biologically. And this has become kind of a trend as well because of Brian Johnson, that guy who says he wants to live forever and does all those experiments on himself to reduce his biological age. So according to this as as I said like I'm 33 years old but

according to my whoop tracker I am 24 years old biologically. Now I don't know what the accuracy of this is. It does tell you how it calculates this. It basically gives you a score for things like sleep consistency, your hours of sleep, how much time you spend in um in zones 1 to three. And when I talk about zones here, I'm talking about heart rate zones. So my zone 2 is 137 to 149 beats per minute. Um my zone 4 is like 164 to 177 or something. and then pass that zone five. So it tells you, you know, how many time you spend there, what time you do strength, you know, in strength activity time, so weightlifting, how many steps you take, V2 max, resting heart rate, and and body mass, so body fat percentage. So yeah, according to this, I'm I'm 24 biologically. I don't

know. I can't obviously remember what I felt like when I when I was 24. Um, but I don't feel like I did, I guess, last year. like when I was 32 last year um when I wasn't doing all this stuff. I don't feel like that. I feel so much better than that. Like I would say the improvement has been so substantial that it's like a 10x improvement at least in terms of how I physically feel and how much energy I have cuz I used to need a nap every day. I used to feel sluggish during the day. Now I rarely need a nap. There'll be sometimes when I do maybe because I push myself too hard when I'm exercising cuz sometimes I get a little bit crazy with it and I'm like, "Oh, I feel really good today. I'm going to go harder." And then I kind of, you know,

my body's like, "Hey, hey, take it easy." and forces me to have a nap or something. But the vast majority of the time, I don't need a nap. I sleep better. I don't feel pain in my joints or anything. I have much more energy. Uh, and it's been great. And I love having a really great sleeping pattern. I love having a really great consistency there. I love being able to to have good sleep. I I mean, I've always had good sleep, but it was kind of like not a healthy sleeping pattern. I used to go to bed at 3:00 a.m. and wake up at like 11:00 a.m. Um, and that was just like not healthy for me. I do consider myself to be a little bit of a night owl, I guess. Um, but I think that was mainly because I was just going to bed late.

These days, I'm definitely most active kind of in the afternoon in terms of energy and that's where I spend that's where I'm working on my new project. So, after lunch, my new project gets the time from like 1:00 p.m. to 5:00 p.m. is the bulk of of of um my work there. And then I I'll just do other things, have dinner, spend time with a fiance, so on and so forth. But yeah, that's been my my kind of routine there. So hopefully I've inspired you guys and uh you know maybe to take your physical fitness more seriously just from the fact that I can attest to the the fact that like it's been a huge change for me. Um and yes, it's been a lot of work, but it doesn't feel like work at this point. It's just part of my routine now. And yes, I have

the luxury of being able to kind of dedicate the time to this, make my own meals, and and uh be al also able to recover properly, too. Uh and and I mean, you guys know I don't have kids right now, but I'm sure when I have kids, things are going to change. it's going to be a lot harder for me to maintain those routines. So yeah, I mean if you are kind of feeling like I used to feel where you're sluggish, you don't feel kind of like physically well and you know that you should be doing more for your physical health, just start. And don't don't go extreme about you don't have to be extreme about it, but just start eat healthier, eat better, uh and and and move. And you you can start by just going for walks. Go for a walk every day. Go for 30-minute walk every

day. I know maybe it's boring, but hey, listen to a podcast. listen um you know um listen to some music, do whatever there, but just do something. Don't just sit on your ass all day like I used to do. Like that's not healthy for you. Um and then it'll make your mental health better as well. Like it won't fix, you know, extreme mental health problems or anything like that. You probably need a therapist for that. But in terms of like overall just feeling better, feeling more motivated to do things and feeling physically kind of fit, which is a great feeling. Just take it from me. Uh yeah, that'll get you there. So yeah, uh I think that's going to be it, I guess, for today. Uh, I can't wait to see everyone at Dev Connect. I I think this will be Yeah, this will be the last

episode until after Dev Connect. I may I may not even do one after Dev Connect. I may just kind of take that break I was talking about. We'll see. I will actually aim to do one just after Full Saka goes live and then take my break cuz as you guys know, I want to take like another cold turkey break during the holiday period. Uh, but yeah, hopefully I see a lot of you in Dev Connect. But that's going to be it for today. So, thank everyone for listening and watching. Be sure to subscribe to the channel if you haven't yet. Give the video a thumbs up. Subscribe to the newslet. Join the Discord channel and I'll see you all next time. Thanks everyone.