Daily Archives: May 21, 2025

The Missing Links to Peak Health and Anti-Aging

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The Missing Links to Peak Health and Anti-Aging

By Jon Stone | Iron Resilience

Most people chasing “health” or “fitness” don’t realize they’re doing it with a half-empty toolkit. They track macros, go to the gym, maybe even fast—but they’re still inflamed, tired, low-testosterone, and biologically aging fast.

This is Iron Resilience. We train hard, eat harder, and live disciplined—but we also go deeper. We optimize every system in the body to build aesthetics, strength, endurance, and longevity—without excuses, without substances, without weakness.

Here’s what you need for true peak health and to reverse aging from the inside out.

WATER, ELECTROLYTES & FIBER: THE FOUNDATION

Daily Targets for Bodybuilders:

  • Water: 3.5–5+ liters/day. More if you sweat. No exceptions.
  • Sodium: 4,000–6,000 mg/day or more. Especially on keto.
  • Potassium: 3,500–5,000 mg/day. Use potassium salt or avocado and leafy greens.
  • Magnesium: 400–600 mg/day. Glycinate or citrate at night.
  • Fiber: 15–30g/day. From flaxseed, greens, and cruciferous veg. Don’t wreck your gut.

Hydration is not about sipping water—it’s about retaining it with sodium and potassium. Cramping, fatigue, or brain fog? You’re low. Fix it or suffer.

THE MICRONUTRIENTS THAT MATTER

You train like a beast, so fuel like a machine. Here’s what your body needs beyond protein and fats:

  • Magnesium: Sleep, muscle recovery, ATP.
  • Zinc: Testosterone, immunity, anabolic drive.
  • Vitamin D3 + K2: Bone, mood, hormone health.
  • Potassium & Sodium: Pumps, hydration, muscle contraction.
  • Calcium: Muscle firing, bone strength.
  • B-Vitamins (B6, B12, Folate): Energy, red blood cells.
  • Selenium & Iodine: Thyroid function.
  • Chromium & Vanadium: Bonus for keto lifters—blood sugar control.

BEYOND THE BASICS: DEEP OPTIMIZATION

1. Mitochondrial Power = Energy + Longevity

  • Train hard (especially HIIT and fasted cardio).
  • Supplement CoQ10 and PQQ if depleted.
  • Use cold exposure and walk fasted to trigger mitochondrial biogenesis.

2. Autophagy: Clean the System

  • Fast daily. OMAD or 18:6 windows.
  • Train fasted and hard.
  • Consider berberine or spermidine for deep cellular cleanup.

3. Inflammation Control

  • Cut seed oils and processed carbs.
  • Load up on omega-3s, turmeric, ginger.
  • Train, walk, sleep, and stay calm under fire.

4. Natural Testosterone & Growth Hormone Boost

  • Deep sleep + heavy lifting = highest test.
  • Ashwagandha, zinc, sunlight, cold exposure.
  • Have sex, not smut. Stay off the hub. Focus your energy.

5. Collagen and Skin Health

  • Collagen + vitamin C daily.
  • Bone broth, sardines, gelatin.
  • Red light therapy if available.

6. Gut Health

  • Add fermented foods: kefir, sauerkraut, unsweetened yogurt.
  • Use ACV or enzymes if digestion lags.
  • Avoid zero-cal sweeteners that nuke your microbiome.

7. Liver Support

  • Eat liver or egg yolks for choline.
  • Use milk thistle or TUDCA if overloading your system.
  • Sweat daily. Train, sauna, or hot showers.

8. DNA Repair and Glycation Control

  • NAC, alpha-lipoic acid, and resveratrol (optional).
  • Keep blood sugar low and stable.
  • Avoid charred meats and artificial junk.

THE UNSPOKEN FACTORS THAT MAKE OR BREAK YOU

  • Sleep: 7–9 hours. Magnesium + indica before bed. Cold room. No screens.
  • Sunlight: Every morning. Set circadian rhythm. Boost testosterone.
  • Teeth and gums: Floss like it’s life or death—because it is.
  • Posture, mobility, and joint health: Don’t lift like a beast if you can’t move like a man.
  • Mental resilience: Music, solitude, mission. No victim talk. No dopamine chasing.

CONCLUSION: LIVE LIKE A KING, TRAIN LIKE A WOLF

Peak health isn’t about hacks. It’s about discipline, awareness, and ruthless consistency.

If you’re walking 30,000 steps, lifting heavy, fasting, eating primal, and optimizing these systems—you’re not aging. You’re evolving.

That’s Iron Resilience: built from the ground up, from cells to soul.

Jon Stone
Iron Resilience
Train. Build. Dominate.

Quick and Dirty Guide to Macros

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Quick and Dirty Guide to Macros

Remember these formulas:

Option 1 (High Carb):

  • Carbohydrates = 1.5 × bodyweight (in pounds) → grams per day
  • Protein = 1 × bodyweight → grams per day
  • Fill the remaining calories with fat

Option 2 (Keto):

  • Protein = 1 × bodyweight → grams per day
  • Fat = 1 × bodyweight → grams per day
  • Carbohydrates = Under 30g per day

Examples (200 lb person):

Keto Approach:

  • Protein: 200g
  • Fat: 200g
  • Carbs: Under 30g

Higher-Carb Approach:

  • Carbs: 300g (1.5 × 200)
  • Protein: 200g
  • Fat: Adjust based on total calorie needs

This version works better for low to moderate fat intake with moderate to high carbs.

Key Points:

  • Protein comes first. Always hit your protein target before worrying about anything else.
  • Pair protein with carbs or fats for proper absorption. Example meals:
    • Yogurt, oats, and whey
    • Banana with peanut butter
  • Space meals or snacks 4–6 hours apart.
  • Count calories, but prioritize protein. Once protein is locked in, fats and carbs can be adjusted based on energy needs and your goal (cut, bulk, recomp).

On Fasting:

Fasting works best for fat loss in obese, sedentary individuals. It’s not ideal for lean, active people trying to train hard. You can’t fast 16–20 hours a day and expect optimal performance unless you’re cramming in 3,000–4,000 calorie meals—which defeats the point. Fasting isn’t sustainable for performance-focused lifestyles. Use it sparingly, if at all.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Training Log – Wednesday, May 21, 2025

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Training Log – Wednesday, May 21, 2025

Overview

I trained for 80 minutes today. Everything was rest-pause style, kept the intensity high. Walked to the gym (45 minutes), trained, then walked to work.

Session Details

  • Style: Rest-pause throughout
  • Focus: Legs + Core
  • Cardio: 30 minutes stationary bike post-workout
  • Condition: Low-carb, fully keto-adapted

Workout Summary

  • Barbell Squat
    4 sets × 2–15 reps
    Top set: 15 reps at a high load
  • Dumbbell Step-Ups
    3 sets × 3–6 reps each leg
  • Dumbbell Romanian Deadlift
    3 sets × 8–12 reps
  • Barbell Calf Raise
    3 sets × 12 reps
  • Leg Extension Machine
    4 sets × 12 reps
  • Seated Leg Curl Machine
    4 sets × 6–15 reps
    Top set: 6 reps at a heavy load
  • Hanging Leg Raise
    3 sets × 30 reps
  • Weighted Plank
    1 set × 1:06 duration
  • Weighted Crunch
    1 set × 40 reps
  • Stationary Bike
    30:00 steady-state

Nutrition

Estimated Intake:

  • Calories: ~4000 kcal
  • Protein: ~360g
  • Fat: ~328g
  • Carbohydrates: ~36g (trace)

Food Sources:

  • Pork roast, ground beef, bacon
  • Chicken thighs, pork chops, steak
  • Cheese, Greek yogurt, whey isolate
  • Sausages, cottage cheese
  • Avocado, almond milk, margarine
  • Pecans, flaxseed
  • Spinach, broccoli, bell peppers, onions
  • Keto desserts (homemade)

Reflection

The output was high, and recovery has been solid. With this kind of intake and training volume, body composition keeps shifting in the right direction. Enough protein to support muscle. Enough fat to stabilize hormones. Carbs low enough to stay fat-adapted and lean.

Nothing needs changing yet. But I’ll adjust if needed:

  • If fat loss stalls, I’ll trim fats slightly
  • If performance drops, I’ll add a small clean refeed
  • If sleep gets choppy, I’ll look at timing and micronutrients

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience?igsh=MWVyeDdmNjIyZzlzYg==
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

How to Be Attractive to Women

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How to Be Attractive to Women

By Jon Stone | Iron Resilience

Attraction isn’t a game. It’s not some trick. You don’t win it by pretending to be someone else. You become attractive by becoming better. Period.

This is for men who are done with the excuses. Men who are ready to take control, get disciplined, and build a presence that turns heads without even trying.

Let’s break it down.

1. Be Physically Imposing

You don’t need to be tall. You need to look like you can handle yourself. Broad shoulders, strong chest, narrow waist, and posture that says ‘I don’t fold under pressure.’

Women notice strength. Not the kind that shows off, but the kind that stands its ground. Silent power speaks loud.

2. Be Financially Self-Reliant

No one’s saying you need a yacht. You just need to be in control of your life. Pay your way, stack your wins, and walk like a man who knows where he’s going.

Money means freedom, and freedom is attractive.

3. Be Aesthetic and Intentional

Keep your face lean. Keep your style clean. Doesn’t mean designer gear, it means you look like you give a damn. Sharp haircut, clear skin, fitted clothes.

Look like a man who has standards.

4. Build a Warrior Physique

Muscle draws eyes because it screams discipline. Every inch you build is earned. Women pick up on that without you having to say a word.

A jacked body says ‘this man doesn’t quit.’

5. Lead With Quiet Confidence

Real confidence isn’t loud. It’s calm. It’s rooted in experience, in hours put in when nobody was watching. You don’t need to flex it, just live it.

When you know who you are, people feel it.

6. Don’t Supplicate or Chase

You’re not a beggar. Don’t orbit women. You are the mission, and she is a potential part of it — not the whole thing.

Never act like you’re lucky to be around her. She’s lucky to meet a man like you.

7. Be Sharp, Not Self-Deprecating

Making people laugh is great. Making yourself the punchline is not. Keep it tight. Keep it teasing. But never lower yourself for attention.

Respect yourself first.

8. Stay Focused on Your World

Be so locked into your grind that she has to catch up to you. You’ve got a body to build, a life to build, a name to build.

A man with momentum doesn’t chase — he attracts.

9. Be Genuinely Unavailable Sometimes

You’re not playing games. You’re just busy doing real things. Miss a message. Delay a reply. Let her wonder a bit.

You’re not ignoring her. You’re investing in your future.

10. Dress Like You Matter

Your appearance is a signal. Wear clothes that fit. Stay clean. Look like someone who values himself.

A man who respects his look is telling the world he respects everything else too.

11. Make the Damn Decision

She doesn’t want a committee. She wants a man who can make the call. Pick the place. Take the lead. Whether it’s dinner or direction, step up.

Masculine energy moves forward. Don’t hesitate.

12. Be a Gentleman in Public, a Savage in Private

Be respectful, be polite, hold the door — but don’t be soft. That primal, dominant side should show up where it counts. She wants both — protection and fire.

Balance matters.

13. Quit Porn, Cut Dopamine, Kill Weak Habits

Porn kills edge. So do junk food, scrolling, and other cheap dopamine. You don’t need fantasy. You need the real fight. The real build.

Keep your hunger sharp.

14. Speak. Say Hi. Take the Shot.

Stop freezing up. Stop building it up in your head. Just say something. Approach. Smile. Be cool. You’re a man — you don’t need permission to show up.

Fear fades. Regret doesn’t.

Final Word

You don’t try to be attractive. You become a man who is.

Build the body. Sharpen the mind. Own your world. And walk like someone who doesn’t need validation — because he’s already earned his own.

You don’t chase women.
You chase purpose — and women chase that.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Instagram: https://www.instagram.com/jonstone.ironresilience?igsh=MWVyeDdmNjIyZzlzYg==
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net