Category Archives: Self-improvement

Why do some people eat healthy and work out but still don’t look fit?

Posted on by
Reply

“Why do some people eat healthy and work out but still don’t look fit?”

Simple: they say they eat healthy. They say they work out. But reality doesn’t care what you say—it only responds to what you do, consistently, with intensity, and without compromise.

Here’s why they don’t look fit:

  1. Their version of “healthy” is a lie.
    Whole wheat toast, fruit juice, seed oils, cereal, and “moderation” of junk isn’t healthy. It’s mainstream dogma. Real healthy eating is built on protein, fat, and hard limits—no cheat days, no excuses, no comfort carbs.
  2. Their workouts are soft.
    A 30-minute walk or a few resistance band curls isn’t training—it’s movement. Training means progressive overload. Failure sets. Sweating through grit. Pain tolerance. If you leave the gym without a war wound, you didn’t train.
  3. They’re inconsistent.
    Discipline isn’t Monday to Friday. It’s seven days a week, through stress, bad sleep, holidays, and depression. One binge undoes a week of effort. One skipped session starts a slide. Half-assing this life never works.
  4. They overeat “clean.”
    You can get fat on peanut butter and protein bars. Portion control and macros matter. If you’re not tracking intake and manipulating it for your goals, you’re gambling, not cutting.
  5. They lack time under tension.
    One year of lifting lightly isn’t ten years of war in the weight room. The body is a reflection of cumulative suffering. If you’ve only just begun, don’t expect a veteran’s armor.
  6. They lie to themselves.
    Comfort is the modern curse. It whispers, “You’re doing enough.” But results don’t lie. If the mirror doesn’t change, your habits haven’t either. That’s the truth most “healthy” people won’t admit.

Bottom line: You’re not entitled to a fit body just because you kind of try. You earn it through discipline, suffering, sacrifice, and ruthless consistency. And if you’re still soft, it’s because somewhere deep down—you’re still soft on yourself.

Iron Resilience doesn’t play that game.
We forge the body to match the mind. And the mind to master the body.

—Jon Stone | IRON RESILIENCE

Discipline Over Dopamine: Why Fun is the Enemy and Dirty Bulking is a Lie

Posted on by
Reply

Discipline Over Dopamine: Why Fun is the Enemy and Dirty Bulking is a Lie

By Jon Stone | Iron Resilience

The Dirty Truth

You don’t need motivation. You need a mirror and the balls to admit you’ve been soft. The fitness world is full of dopamine-chasing cowards looking for hacks, shortcuts, and comfort. If it’s fun and easy, it’s probably useless. Results come from pain, boredom, and sacrifice.

You think discipline is waking up at 6 AM for a jog with a podcast and protein bar? That’s lifestyle fluff. Real discipline is forcing down another plate of dry steak and eggs when you’re already full, walking an hour on empty just to get to the gym, and lifting until your joints scream. Not because you love it. Because you demand results.

Hard Work is Not Meant to Feel Good

Eating clean sucks. Being in a deficit is draining. Lifting heavy when you’re already sore is torture. But the work gets done anyway.

No one said this was supposed to feel good. It’s supposed to feel like war.

Fun is for the weak. Discipline is doing what you hate like it means nothing.

Shoving down your cravings, shutting off your comfort reflex, brushing your teeth, walking your steps, showering when you’re dead tired, and still hitting the iron with intention. That’s what separates the disciplined from the delusional.

Dirty Bulking is the Coward’s Escape

Let’s talk about the lie everyone loves: “I’m bulking.”

Translation? You’re binge-eating garbage and telling yourself it’s muscle.

Dirty bulking is easy. Shovel food down, lift a bit, and pretend it’s all going to turn into gains. You’ll cut later, right?

Too bad reality doesn’t play along. Six months of that behavior leads to 2–3 years of struggle. You’re not bulking. You’re running. And now you need a search party to find your dick and balls under the fat.

What you call a “bulk phase” is just your addiction to dopamine disguised as strategy.

The Cost of Delusion

You bulked your way out of discipline.
You buried your hunger cues.
You inflated your ego with every bite.

And now you’re left with man tits, low energy, and a wardrobe full of lies.

Cutting through that mess takes real suffering. You don’t just undo months of comfort with a few weeks of salads and cardio. This is where 99% quit. They wanted results, not reality.

But you? If you’re still here, you’re not them.

Fun is a Trap

Comfort is the great lie of our time. People think if you love your workouts, if you enjoy every bite, if your training is always engaging, then you’re doing it right.

No. You’re doing it easy.

The right way is often repetitive. Monotonous. Brutal. Real training is showing up when you don’t want to. Real dieting is saying no when everything in you screams yes. And real life? It’s what you build when you stop chasing pleasure and start living with purpose.

No Shortcut Lasts Forever

People will try every shortcut in the book—keto, fasting, carb cycling, pills, powders, even injections. And some of them work. Temporarily.

But it all circles back to diet and exercise.

If you want to make it a lifestyle, not a phase, you’ll have to accept the truth: discipline over dopamine, consistency over excitement, and effort over ease. No matter what you take or try, real results still demand real work.

The Biggest Flex

The biggest flex isn’t your PR. It isn’t your abs. It isn’t your follower count.

The biggest flex is maintaining your physical youth while watching everyone else around you get old.

While they slump into chairs and sugar comas, you’re out walking laps in the heat with a gallon jug and a steel spine. While they reminisce about their prime, you’re living it—again and again.

This is the power of discipline. This is the reward for the pain. You didn’t lose time. You reclaimed it.

The Iron Resilience Way

We don’t dirty bulk. We don’t binge and blame.

We eat with intention, even if the food tastes like cardboard.
We train through pain, fatigue, and boredom.
We walk with blisters. We lift with fury. We rest just enough to go again.

We don’t chase dopamine. We chase discipline.

Iron Resilience isn’t about aesthetics. It’s about identity.

You become who you are by walking through the fire, not around it.

Stop Bulking. Start Becoming.

Burn the bulking phase. Build the war path.

Stop lying to yourself. Start living by code.

Results cost pain. Pay in full.

Bonus Points from the Field

As much as I believe in balance and not cutting out entire food groups, there are certain things I personally avoid entirely—never “in moderation.”

  1. Palm oil & refined oils — Never in my kitchen. Restaurants might use them, and that’s fine once in a while. But not at home.
  2. Instant noodles — Maggi, ramen, etc. Not food. Just addiction.
  3. Cheese, peanut butter, yogurt, most dairy, nuts, and butter — These make me soft, bloated, and sluggish. Out. (I only use these in moderation and where my calorie intake is high enough to support my metabolism and activity, but I don’t recommend it for everyone—especially since I’m doing keto.)
  4. Sugar, processed grains, processed foods, fast foods, and junk — They’re poison for performance and longevity.
  5. Seed oils — Avoid these inflammatory nightmares whenever possible.

Real Talk on Lifestyle

Switch your diet to strictly eating whole foods and watch what happens — not just to your weight but to your energy levels.

Unpopular opinion: Buying groceries is not cheaper than eating out when you’re a single person. But the point isn’t cost. It’s control.

I hate talking about weight loss with some people. Everyone’s body is different, sure—but some suggestions are insane. Let’s just get real for a second:

You can’t just eat whatever you want after 30.

Kids are naturally active — playing outside, running, standing, burning sugar fast. Adults aren’t. Jobs and lifestyle trap you in sitting patterns, and the sugar just settles. Nearly all American food is sugar-laced trash, slowly killing most people.

When Monday comes, most people are already making excuses.

You’re not most people.

You don’t wait for motivation. You build momentum.
You don’t chase comfort. You chase progress.

This week, show yourself what discipline really looks like.

Get up. Lock in. Move.

The Best “Weight Loss Drugs” on the Market

  • 10k steps a day
  • No alcohol
  • Restful sleep
  • Whole foods only
  • Weight training
  • High protein diet
  • Stress management

Don’t do cardio to lose weight. Do cardio to increase energy, sharpen your mind, and level up your life.

If you want real results, embrace the hard path. The easy road is full of lies. Discipline is your weapon. Use it.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

5 Habits That Will Reshape Your Mind and Body

Posted on by
Reply

5 Habits That Will Reshape Your Mind and Body

(Evidence-Based. Focused. Sustainable.)

These aren’t magic hacks. They’re just principles — rooted in biology, behavior science, and real-world results. If practiced consistently, they’ll rewire your nervous system, sharpen your focus, and build the resilience needed to thrive in a demanding world.

1. No Phone from 9PM to 9AM

Smartphones hijack the brain’s dopamine system. The more you check, scroll, or react, the harder it becomes to focus, sleep, or stay emotionally balanced.

A 12-hour phone fast — especially overnight — resets your nervous system. It improves sleep quality, reduces stress hormones, and reintroduces stillness into your life.

Early morning and late night are your most programmable windows. Use them wisely. Be present. Think clearly. Let your mind settle without distraction.

2. Train 1 Hour Every Day

Regular physical training isn’t just about muscle — it’s a full-spectrum upgrade for your brain and body.

Exercise increases BDNF (Brain-Derived Neurotrophic Factor), which improves cognition, mood, and resilience to stress. It regulates hormones, enhances insulin sensitivity, and builds mental grit.

You don’t need to crush yourself. But you do need to move with intention. Discipline isn’t loud. It’s quiet, repetitive effort.

3. Drink 3 Liters of Water Daily

Mild dehydration (as little as 1–2%) impairs cognitive function, energy levels, and physical performance.

Drinking 3 liters a day keeps your cells functioning, your digestion optimal, and your brain sharp. If you train hard, sweat often, or drink caffeine, you probably need even more.

It’s simple. It’s boring. But it works. Most fatigue and brain fog is preventable. Water is your foundation.

4. Do 4 Hours of Deep Work

Focus is the new superpower. In a distracted world, the ability to do deep, uninterrupted work for 3–4 hours a day puts you in the top 5% of performers in any field.

Neuroscience shows that flow states — those moments of peak focus and creativity — require 20–30 minutes of sustained attention. Constant task switching kills this.

Structure your day to protect your deep work hours. Turn off notifications. Put your phone away. Let your brain lock in. Don’t try to work more. Just work deeper.

5. Read Every Day

Reading strengthens neural pathways for attention, language, memory, and imagination. It’s one of the simplest ways to build a sharper, more flexible mind.

Unlike scrolling or watching, reading demands active mental participation. It slows you down, improves emotional regulation, and gives you access to the thoughts of history’s greatest minds.

Even 10–20 minutes a day compounds over time. Choose quality. Stay curious. Learn things that change how you think.

Final Thought

None of these habits require talent. Just consistency. They ground you in your body. They sharpen your attention. They train you to be calm, focused, and capable under pressure.

You don’t need to be extreme. Just intentional. Small things, done daily, become identity. And identity shapes outcomes.

Keep it simple. Keep it honest. Keep showing up.

— Jon Stone, Iron Resilience

Myth-Busting: “You Can’t Outtrain a Bad Diet” – Not Always True

Posted on by
Reply

Myth-Busting: “You Can’t Outtrain a Bad Diet” – Not Always True

Myth: “I can outtrain a shitty diet.”
Fact: You can—temporarily. But you can’t outrun the consequences.

Let’s be real: if you’re on gear, genetically blessed, or training like a Tour de France rider—4 to 6 hours a day, burning 5,000+ calories—you might be able to get away with more than the average man. Junk food, processed carbs, sugar bombs… in those rare cases, it’s fuel, not poison.

But for everyone else?

That saying—“you can’t outtrain a bad diet”—is a guideline, not a universal law. Still, it applies to most of us. Especially if you’re natural. Especially if you’re not an elite athlete training like a maniac.

Because here’s what happens over time:

  • Health markers crash: cholesterol climbs, blood pressure spikes, insulin sensitivity drops, gut health suffers.
  • Inflammation rises. Organs stress out. Low-nutrient, high-toxin food takes its toll.
  • Injuries creep in—because your recovery isn’t being supported by real nutrition.
  • Even guys on PEDs eventually hit a wall if their diet stays garbage.

Yes, there are outliers: pro bodybuilders who live on fast food yet stay shredded. NFL monsters pounding 6,000 calories of processed food and staying jacked. But they’re statistical freaks. They’re not the standard. And even they won’t be invincible forever.

Here’s the hard truth:
Most people can’t even come close to burning off 700–1000 extra calories of junk. That’s HOURS of serious effort—cardio, lifting, walking. Think you’ll “burn it off later”? You won’t. You’ll just store it.

Discipline doesn’t start with your workout. It starts with what you put on your plate.

Train like a beast. Eat like a warrior.
Not for aesthetics—for survival.

Own your fuel. Control your outcomes.

Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

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

Top 10 Lazy Excuses That Keep You Soft

Posted on by
Reply

Top 10 Lazy Excuses That Keep You Soft

At Iron Resilience, we’ve heard every excuse in the book—and probably said a few of them ourselves back in the day.
This isn’t about judgment. It’s about honesty. If you want change, it starts by cutting the crap, owning your choices, and laughing at your old logic as you outgrow it.

Here’s a lighthearted roast of the top 10 lazy excuses we’ve all either used or heard—and why they’re holding you back.

1. “I’m strong under this.”

So is the floor under your recliner.
Hidden potential doesn’t mean much when it stays hidden under 80 lbs of excuses.

2. “Protein bars are my snack.”

Candy bars in disguise.
Check the label—if sugar is in the top three ingredients, it’s not fueling you. It’s fooling you.

3. “I don’t have time.”

But 4 hours of Netflix made the cut?
Time isn’t the issue—priorities are. Your body doesn’t care about your calendar. It reacts to what you do daily.

4. “I have kids!”

So lead by example—or they’ll follow your gut.
Your kids don’t need another excuse-maker. They need a role model who shows them how discipline looks in real life.

5. “I just want to live my life.”

You mean survive it.
Living life doesn’t mean coasting in comfort. It means showing up sharp, strong, and capable—not just breathing in and out while being winded tying your shoes.

6. “I retain water.”

No, you retain drive-thru receipts.
There’s a difference between bloating and bloated habits. Let’s be real—water isn’t the reason the scale screams.

7. “I’m built different.”

You mean built… rounder.
Yeah, we’re all built different. But the gym doesn’t care about your body type—it rewards effort and consistency.

8. “It’s bulking season.”

You’ve been “bulking” since 2009.
There’s a difference between strategic mass gain and permanently living in sweatpants. Don’t confuse overfeeding with progress.

9. “I walk at work.”

To the vending machine?
Sure, you’re moving—but is it intentional? Is it intense? Or just pacing while waiting for lunch?

10. “I’ll start Monday.”

Said every quitter… forever.
There are 52 Mondays in a year. If you waited for all of them, you’d still be soft in 2030. Start today—even if it’s a Thursday at 3 PM.

Final Word:

We all have excuses.
The question is—do you feed them or fight them?

At Iron Resilience, we don’t aim for perfection. Just discipline, progress, and truth—served cold with a side of real talk.
If this hit home, good. Now get up, shut out the noise, and get your reps in.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: @jonstone.ironresilience
YouTube: @ironresilience91
TikTok: @iron.resilience
Website: https://ironresilience.net

The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

Posted on by
Reply

The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

By Jon Stone | Iron Resilience

The Standard American Diet (SAD) isn’t just unhealthy—it’s anti-performance. Its effects on health, physique, and discipline are measurable, well-documented, and directly opposed to the Iron Resilience way of eating and training. Here’s a fact-based comparison of SAD versus the Iron Resilience protocol during a structured cutting phase.

1. Daily Caloric Intake & Macros

Category Standard American Diet (SAD) Iron Resilience Protocol (High-Intensity Day)
Calories/day ~2,700 kcal (USDA average) ~3,681 kcal
Protein ~70g/day (12–15%) 302g/day (33%)
Fat ~115g/day (35–40%) 252g/day (62%)
Carbohydrates ~340g/day (50–60%) 43g/day (mostly fiber and dairy sugar) (5%)
Caloric Deficit Often in surplus 500–1,000 kcal deficit with strategic refeeds

SAD Insight: The average American diet is carbohydrate-heavy with moderate fat and low protein, contributing to metabolic dysfunction and excess fat storage.
Iron Resilience: Prioritizes very high protein to preserve and build lean mass, very high fat to support hormonal health and energy, and very low carbs to promote fat oxidation. Despite higher calories, a controlled deficit is maintained by elevated energy expenditure.

2. Food Sources

Typical Iron Resilience Foods Include:

  • Pork (large fried pork chops, ground pork, pork fat, pork rinds)
  • Chicken (all parts, especially skin-on, bone-in)
  • Seafood (shrimp, trout, salmon)
  • Organ meats (calf liver)
  • Bacon, sausages, hot dogs, pepperoni sticks, hamburger patties
  • Dairy (cheese, Greek yogurt)
  • Nuts (almonds)
  • Vegetables (spinach, bell peppers, onions, avocados)
  • Coffee
  • Cooking fats like butter and animal fat

Breakfast Example:
Whey protein, Greek yogurt, natural peanut butter, ground flaxseed, almond milk, Himalayan pink salt

Lunch Example:
375g chicken breast (skin and bone-in)

3. Physical Activity & Energy Output

Category Standard American Male Iron Resilience Protocol (High-Intensity Day)
Steps/day ~5,000 (NIH average) 35,000 steps
Training Low intensity or inconsistent 1 hour of weightlifting and core training
Deficit Caloric surplus or maintenance 500–1,000 kcal deficit (with periodic refeeds)

SAD Impact: Most adults fail to meet minimum physical activity recommendations, contributing to chronic disease.
Iron Resilience: Combines high daily steps with focused resistance training for optimal fat loss and muscle retention.

4. Summary

The Standard American Diet supports excess fat gain, insulin resistance, and poor body composition due to high carbs, low protein, and low activity.

The Iron Resilience protocol counters this with:

  • Very high protein intake (over 300g/day) to maintain and grow muscle.
  • High fat consumption (over 250g/day) for sustained energy and hormonal health.
  • Low carbohydrate intake (~40g/day), mostly from fiber and dairy sugar.
  • High physical activity (35,000 steps and 1+ hour lifting) to create a moderate caloric deficit (500–1,000 kcal/day) with planned refeeds to maintain metabolism.

This approach maximizes lean mass retention while aggressively reducing fat, all backed by nutrition science and real-world experience.

Frequently Asked Questions (FAQ)

Q: Is the Iron Resilience protocol a ketogenic diet?

A: Yes. It’s a targeted ketogenic diet designed to keep carbohydrate intake very low—around 40 to 50 grams per day—primarily from fibrous vegetables and dairy. The diet is high in fat (over 250 grams daily) from animal fats, nuts, butter, and cooking fats, which provides the main energy source. Protein intake is very high (300+ grams daily) to preserve and build muscle during a cutting phase with intense training. This combination supports fat burning and muscle retention while maintaining energy and performance.

Q: How does the Iron Resilience diet differ from the Standard American Diet?

A: The typical American diet is high in carbohydrates (around 340 grams per day), moderate in fat, and low in protein. This leads to excess fat gain and poor metabolic health. Iron Resilience flips this by prioritizing high protein, high fat, and very low carbs, paired with high physical activity to create a controlled calorie deficit and optimize body composition.

Q: What kind of foods do you eat on the Iron Resilience protocol?

A: Foods focus heavily on animal proteins and fats such as pork chops, chicken (all parts), seafood (shrimp, trout, salmon), organ meats (calf liver), bacon, sausages, cheese, and eggs. Vegetables like spinach, bell peppers, onions, and avocado provide fiber and micronutrients. Cooking fats include butter and animal fat. Coffee and nuts are also part of the diet.

Q: What does a typical high-intensity day look like?

A: An example high-intensity day involves:

  • 3,681 calories consisting of 302g protein, 252g fat, and 43g carbohydrates.
  • 35,000 steps of walking or movement.
  • 1 hour of weightlifting and core training.
  • A caloric deficit of 500 to 1,000 calories, depending on the day, with strategic refeed days to maintain metabolic health.

Build your body like it’s your last chance. Because it is.
Iron Resilience isn’t just a diet. It’s a declaration.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

The Missing Links to Peak Health and Anti-Aging

Posted on by
Reply

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

Posted on by
Reply

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

How to Be Attractive to Women

Posted on by
Reply

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

Power Breakfast: Salmon and Liver for Bodybuilders

Posted on by
Reply

Power Breakfast: Salmon and Liver for Bodybuilders

If you’re serious about building a physique forged in iron and grit, your first meal sets the tone. Forget cereal and toast. At Iron Resilience, we start the day with something primal — salmon and liver.

@ironresilience

Why Salmon?

  • Complete Protein: 20–25g of high-quality protein per 100g to fuel muscle growth and repair.
  • Omega-3 Powerhouse: Reduces inflammation, enhances recovery, and supports fat metabolism.
  • Micronutrient-Rich: Loaded with B vitamins (especially B12), selenium, and potassium for energy and hormone support.

Why Liver?

  • Nature’s Multivitamin: Packed with vitamin A, iron, zinc, copper, and folate. Vital for testosterone and immune health.
  • Muscle Support: Contains 20g+ protein per 100g, depending on the source (beef, chicken, pork).
  • Mental Clarity & Drive: B12 and iron boost oxygen flow and brain performance.

Why Oats, Greek Yogurt, and “Fitness” Breakfasts Are Weak

  • Blood Sugar Spike: Oats and yogurt are carb-heavy and raise insulin, leading to energy crashes and hunger.
  • Low Nutrient Density: Compared to liver and fatty fish, they’re poor sources of bioavailable vitamins and minerals.
  • Poor Protein Quality: Yogurt protein is incomplete. Oats need pairing with other sources to even hit minimal anabolic thresholds.
  • Estrogenic Effects: Most “fitness yogurts” are processed, sweetened, and mimic dessert more than fuel — a metabolic trap.
  • Gut Disruption: Many people unknowingly react to oats or dairy, leading to bloating and suboptimal digestion.

Start your day with purpose. Not with corporate breakfast propaganda designed to keep you soft, sluggish, and dependent.

Perfect for Breakfast

  • High Satiety: Protein and fat combo keeps you full and focused for hours.
  • Zero Carb Spike: No insulin crash — perfect for keto, OMAD, or intermittent fasting protocols.
  • Nutrient Frontloading: Dominates your daily vitamin and mineral needs before 9 AM.

Iron Resilience Pro Tips

  • Add a fat source like grass-fed butter, egg yolks, or avocado to hit your macros.
  • Rotate liver types to balance your nutrient intake and avoid vitamin A overload.
  • Use lemon juice or vinegar when cooking liver — it boosts flavor and nutrient absorption.

Final Word

This isn’t your average breakfast. This is a warrior’s meal. Salmon and liver fuel a mindset of discipline, strength, and dominance. Eat like a savage, train like a machine, and build your legacy.

Iron Resilience isn’t about comfort. It’s about command. And it starts with what’s on your plate.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS