Coach Andrews Personal Training

A RELIABLE METHOD FOR FAT LOSS • - Recently, I was a guest on @thenineclub where we discussed many topics including healthy weight loss, peptides, and nutrition and exercise generally. This is an excerpt from that podcast. - A fair number of friends that struggled with their weight for years have managed to lose a significant amount of fat and keep it off and thereby greatly improve their physical health using the approach described in this clip. (Also: I told them butter and olive oil are OK). - The method I describe here is certainly not the only one that can work and obviously vegans and vegetarians would need to modify it. Also, I acknowledge that any success of this approach has to be due to caloric deficit, and that there are a lot of ways to accomplish that. - It is, however, very apparent that certain foods such as high quality meat and fish and egg proteins are often more satiating than other foods and therefore can serve to ease and bolster any weight loss effort. Many people also find that they can’t regulate their starchy carbohydrate intake once they start eating them. I’ve discussed some of the reasons why related to hypothalamic function on the Huberman Lab podcast. - And of course, cardiovascular and resistance training are absolutely critical for everyone, but especially those striving to lose weight and keep it off. - Please any questions you may have in the comments section below this post and as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford - #neuroscience #science #ciencia #neurociencia #nutrition #food #naturalfood #fruit #vegetables

Alcohol metabolism and why a few drinks linger longer than you think...

Your body processes >90% of ethanol in the liver, but the path creates toxic byproducts and drains key cofactors.

1️⃣ Step 1: Ethanol → Acetaldehyde
Alcohol dehydrogenase (ADH) converts ethanol to acetaldehyde, a far more toxic molecule.
💡 Example: Acetaldehyde is 10–30x more toxic than ethanol and drives hangovers.

2️⃣ Step 2: Acetaldehyde → Acetate
Aldehyde dehydrogenase (ALDH2) detoxifies acetaldehyde to acetate. Genetic variants slow this step, causing the flush response.
💡 Example: ~30–50% of East Asians have ALDH2 deficiency, leading to red flushing and higher cancer risk.

3️⃣ Step 3: Acetate → Acetyl-CoA
Acetate is converted into Acetyl-CoA for energy, but excess NADH shifts it into fat storage.
💡 Example: Chronic drinking promotes fatty liver because metabolism favors lipogenesis.

4️⃣ Cofactors Required
Both ADH and ALDH consume NAD⁺, creating a redox imbalance. Zinc is essential for ADH function, and glutathione helps mop up aldehyde damage.
💡 Example: Heavy drinking depletes NAD⁺ and glutathione, impairing energy metabolism and antioxidant defense.

5️⃣ Systemic Effects
Excess NADH raises lactic acid, blocks fat burning, and impairs gluconeogenesis. Acetaldehyde damages DNA and mitochondria.
💡 Example: This is why alcohol can cause both hypoglycemia and rapid fat gain.

6️⃣ What Can Help?
No hack accelerates clearance beyond ~1 drink/hour, but cofactors can reduce collateral damage:
Taurine supports acetaldehyde detox and membrane stability.
NAC restores glutathione.
B1, B3, B6 support alcohol dehydrogenase activity.
💡 Example: NAC + taurine supplementation has been shown to blunt acetaldehyde toxicity in experimental studies.

7️⃣ The Takeaway
Alcohol metabolism is an NAD⁺-draining, oxidative stress-driven process. You can’t outrun liver capacity, but you can support cofactors that protect cells.
💡 Example: Think of alcohol clearance like a one-lane road. You can’t make it faster, but you can repair the guardrails.
Your liver clears alcohol on its own schedule. Zinc, taurine, glutathione, and B-vitamins help reduce the metabolic fallout, but nothing cancels the 1-drink-per-hour rule.

SPECIFIC EXERCISES & MECHANISMS FOR IMPROVING YOUR BRAIN’S HEALTH & PERFORMANCE

What Walking Does to Your Body

200 minutes of zone 2 cardio as a minimum spread out across the week. That’s less than 30 minutes a day at a difficulty where you’re still able to chat, but it doesn’t have to be all in one go. Recommended by professor Andrew Huberman

How & Why to Get Weekly "Zone 2" Cardio Workouts

Today marks 1 year since I started PT-ing at Hamble Sports Complex. I am so grateful to be able to do what I love every day. Also, the people I work with really do make the job. And not just my colleagues but my clients and even the members. There’s a fantastic community there and I love being a part of it ♥️