Talentism

Huw coaches founders and their leadership teams to create clarity, attain alignment, and unleash their potential. He has worked with CEOs of VC and PE backed software and technology companies on both growth trajectories and supported them through turnaround or transition.

Huw is a 3-time founder, investor, and speaker turned executive coach. His corporate career centered around his work at Goldman Sachs, Rackspace, and Bridgewater Associates, the world’s largest hedge fund with $160bn under management. While at Bridgewater Associates he was a Senior Management Associate responsible for Portfolio Analytics. In 2016 he acquired and later sold Jungle Disk, a cybersecurity company previously owned by Rackspace. He co-founded CyberFortress, a VC-backed insurtech startup in 2018 (where he also became a Talentism client!). He also co-founded Porthcawl Holdings, a value-driven technology holding company, investing in startups and businesses in the SaaS and bitcoin space.

Huw holds an MBA from Harvard Business School where he was a Ford Scholar and Baker Scholar, and holds undergraduate and masters degrees in mathematics from Oxford University,

Huw is a proud Welshman who lives with his wife and young son in San Antonio, Texas. He is a board member of the local Entrepreneurs Organization responsible for the Accelerator program, helping budding entrepreneurs scale their businesses to 7-figures. He is also Vice President of Programming for the Harvard Business School Club of San Antonio. His compulsions include identifying gifts in adversity, creating inspiring visions, radical self-discipline, and running 100 mile races in the mountains.

CEO/Founder/Executive Coach

H3.xyz

Do you feel like you’ve achieved everything you’ve set your sights on in your work, yet somehow you still feel unfulfilled?

On the outside you are smiling. But on the inside, you are quietly suffering. Despite all of your success you frequently find yourself wondering "Is this really all there is to life?"

There is a nagging voice in your head telling you that you need to make a change. This voice is getting louder and it's becoming difficult to ignore.

You feel an inner calling. You know there is a bigger impact you want to make or a bigger vision to pursue.

You drift into daydreams about making a change and then quickly snap yourself out of it and back into reality because you fear that if you make a big change it will lead to a cascade of negative impacts in your life.

As a driven go-getter with a full-time job and a family, it feels irresponsible to take time to figure out who you truly are and what you actually want.

If any of this feels familiar, you are in the right place at the right time.

You don't have to wrestle with this alone. I can show you how to take this uncertainty and transform it into clarity.

Founder & CEO

CyberFortress

After Jungle Disk acquired LiveVault, KeepItSafe, Off-site Data Sync in 2021 the combined global business was re-branded CyberFortress in July 2022.

Board Director

Interim CEO

CyberFortress Insurance services was an insurtech startup backed by Greycroft and Live Oak Venture Partners. Founded in 2018 the company was shut down in 2022 and its IP sold to Jungle Disk, LLC. 

——

Ecommerce outages happen - when they do, expect a check from CyberFortress. CyberFortress insurance covers your online sales revenue—paying claims within 24 hours.

We know how hard buying insurance is and how painful making a claim can be. That's why we built a simple policy that you can sign up for in minutes that covers lost revenue due to an unexpected website outage.

CEO & Co-Founder, CyberFortress Insurance Services / CyberFortress, Inc.

Porthcawl Holdings, LLC

Holding company investing in bitcoin, startups building the new bitcoin economy, cybersecurity software and managed IT services companies.

Direct investments:
• Purchased Jungle Disk from Rackspace (announced January 15th, 2016)
• Launched CyberFortress Insurance Services in January 2018.
• Launched Modern Managed IT in Aug 2020

Indirect investments include: 
• Strike (https://strike.me/)
• Unchained Capital (https://unchained.com/)
• Swan Bitcoin (https://www.swanbitcoin.com/)
• Giga Energy (https://www.gigaenergy.com/)
• Battery (https://www.batteryfinance.io/)

Partner & Co-Founder

Jungle Disk

Leading strategy and finance for an amazing team to provide data protection, data backup, and data security services to small businesses everywhere.

Jungle Disk, LLC is the first portfolio company of Porthcawl Holdings.

https://www.jungledisk.com/

Chief Strategy and Financial Officer

Bridgewater Associates

Manager, Portfolio Analytics (Alpha) / Manager, Portfolio Compliance & Reporting

Senior Management Associate

Rackspace Hosting

GM, Jungle Disk

Cloudera

Product Management & Business Development

Bridges Ventures

Sourced, executed and managed portfolio investments for a £115 million venture capital / private equity firm funded by Apax Partners, 3i and Doughty Hanson.

Board observer for:
Insurance Dialogue Limited
Smart Storage Ltd
New Career Skills
The Office Group

Investment Associate

Goldman Sachs

Advised and structured creative solutions for UK and Pan-European corporate clients seeking to manage foreign exchange, interest rate and equity exposures.

Associate, Corporate Derivatives (Investment Banking / FICC)

Helping Ivy League-educated, overachievers find meaning and clarity in their career | Speaker, Clarity Coach, Entrepreneur

Huw Edwards

How many "yes"es have you said this week? 

Even today?

All willing yeses?

No?

Don't get addicted to being needed or being available.

There's really no flex there.

There's actually pride in being unavailable.

It honors your boundaries.

It makes you the most intentional.

It gives you the white space to think, zoom out, and make moves that fulfill you.

A great way to sustain excellence.

3x Founder, Harvard MBA, ex-Bridgewater Associates, Goldman Sachs | Executive Coach | Helping ambitious founders/CEOs unleash their potential and purpose

No alternative text description for this image

It's Thanksgiving day here in the US.

Most people use today to list what they’re grateful for.

But if we’re honest, the things we’re most grateful for are the things that forced us to grow.

The setbacks that sharpened us.

The pressure that exposed us.

The moments we thought would break us, but didn’t.

We're not just thankful for the wins.

We are thankful for the stretch that reveals the better versions of ourselves.

So here’s to the challenges that made you better.

The people who held you to a higher standard.

And the version of you that refused to quit when shit hits the fan.

Happy Thanksgiving.

Your work priorities need your attention. 

But your body needs movement too. 

You need mental fuel to sustain your drive.

Doing something physical will provide your mind with that fuel.

You don't even need to be a fitness freak.

A few minutes' run, a few reps of weight lifting, or a walk is just fine.

Anything that engages your body engages your mind.

An engaged mind never runs out of momentum.

JSESSIONID

LinkedIn

li_at

Talks about #values, #vision, #purpose, #coregift, and #entrepreneurship

The growth mindset teaches us to:

- Keep pushing our limits
- Push through the fatigue
- Rest is a reward at the end

A better approach:

- Make recovery a part of your schedule
- Let your nervous system actually relax
- Use short breaks to reset your mind midday
- Sleep early if you can, and let your subconscious do the processing

Your body needs a breather

Give it space to process, recover, and adapt.

Growth happens in recovery.

Here’s how I think about growth:

- Big picture: If you’re always the best in the room, you’re in the wrong one.

- Plan: Get around people who challenge the way you think.

- Actions: Ask better questions, study their mindset, not just what they do.

- Execution: Ignore sabotage thoughts, show up, learn fast, and apply immediately.

The goal is to become the best versions of ourselves.

Plan on always being in rooms that force you to level up.

I spent years chasing happiness.

Until I realized you don’t chase happiness.

You create the conditions to attract it.

It’ll easily find you doing things that fulfill you.

But if you chase it, it’ll leave you longing, hoping, and frustrated.

In today’s issue, I talked about the idea of the happiness we want vs the happiness we get.

I shared ways to help elite performers naturally attract a happier version of themselves.

Read the newsletter 👇

Ever notice how happiness shows up in the smallest, most random moments? Like when you catch yourself laughing at something dumb and realize, for a sp

The happiness we want vs the happiness we get…

If you only rest when you break down, you're not recovering.

You're actually just repairing. 

And it can take much longer than you expect.

Here are 3 ways to intentionally include recovery into your schedule →

3 ways to effortlessly add rest to your busy schedule

Stop: Trying to get it perfect before you act
Start: Acting a little before you’re ready and let results refine the rest

Stop: Overthinking every move to avoid criticism
Start: Trusting your ability to adapt under pressure

Stop: Saying yes to things just because you can
Start: Saying no to protect your time and energy

Stop: Telling yourself you need more time
Start: Trusting that 80% done is enough to start

Stop: Waiting to feel confident
Start: Moving even when you're unsure

As George S. Patton once said, "A good plan violently executed now is better than a perfect plan next week."

Trust your training and go ahead with that plan.

The highest level of success isn’t how many people agree with you, but how deeply you agree with yourself.

So let your choices honor you.

You can't please everyone...and that's a good thing.

Feeling nervous doesn't mean something is wrong. 

Most people try to avoid the nerves or try to push them away.

But you can't avoid what's part of the process.

It can be really tough to stay calm when our nerves are all over the place. 

Here are 4 ways you can control anxiety for a happier life →

4 ways to control anxiety

Imagine how greater you'll be if you engage your body as much as you engage your mind.

You're busy. I get it.

But there's value in doing something physical.

Here are simple practices to get you going →

4 practices to keep you physically active

No jokes.

Discipline and mental toughness aside, shit gets hard sometimes.

Sometimes we get exhausted just by the thoughts of things we have to do.

But practicing any of these will create the joy of privilege in all you get to do:

4 ways to create the joy of privilege in all you do

Happiness is controversial.

It’s sporadic. 

It’s not always there, no matter how successful you’ve become. 

But people think being happy all the time means everything’s working.

Nah, sad times will come too. 

It’s all part of the process of living a full life. 

Learning, unlearning, and growing.

Over the weekend, 1,337 readers learned how to attract a more enduring kind of happiness.

Miss the issue?

Find the link in the comments ↓

It's funny how we can be so proud and certain of our plans sometimes.

And the next moment, we’re questioning things that made perfect sense.

It’s just part of being human.

But it can get risky if we’re too fixed on the outcome of things. 

If we get too attached to the validations of success and the impostor feeling of failure.

It becomes a kryptonite for sustaining high performance.

Over the weekend, 1,337 readers learned how to manage the highs and lows of their emotions for greater wins. 

Miss the issue?

Find the link in the comments ↓

Sometimes, things get really hard.

Sometimes, things appear hard.

There's a difference.

The mind has a way of painting small challenges as monsters.

They look so hard even before we get to them.

Almost ripping our hearts with fear and anxiety.

Can be quite draining.

I shared simple steps to make hard things easy to walk through.

Read it here 👇

Some things are hard because they’re genuinely demanding. But most things feel hard because of the state you walk into them with. Some people don’t se

Open article: The art of making hard things easier  by Huw Edwards • 2 min read

Relax.

Live a little more.

Not every part of your day needs to be structured.

Not every part of your routine needs to be tweaked.

Let simple things stay beautifully human.

Think about the days you did something out of the blue, and you really loved it.

That's the fun of spontaneity.

Are you guilty of always trying to make the most of everything?

This newsletter is for you 👇

We have those moments when we feel the need to make the most of everything. People often exhaust themselves from pressure to maximize their routine wi

Open article: Not everything needs to be optimized  by Huw Edwards • 2 min read

People say wins should be celebrated no matter how small.

So what do you mean I shouldn’t take time to enjoy the highs of my wins?

Well, there’s a point here.

It's okay to pause and celebrate wins.

But it’s easy to get caught up in our own results.

Spending too long celebrating success, and too long overthinking failures.

And we don’t realize how much time can pass if nothing puts our emotions in check.

Because the work is still waiting.

In today’s issue, I shared ways to help snap out of the emotional rollercoaster of results.

You don’t want to miss this one.

Read it here 👇

You know that feeling of being unstoppable when you win. But when we lose, we tend to question everything. Most people stay too long in the high of vi

The emotional rollercoaster of results…

People confuse change for distraction.

You're feeling bored with what used to excite you.

You're getting a quiet pull toward something new.

But you’re telling yourself to stay focused.

What if it's not a distraction?

It could mean you've outgrown that interest you're holding onto.

And all you need to feel alive again is to find the courage to explore again.

You just need to be able to differentiate a distraction from a call to evolve.

Read more about it here 👇

Ever felt that quiet restlessness while pursuing your passion? Like it no longer light you up as it used to? You're not alone. And nothing is wrong wi

Open article: Dare to explore your interests... by Huw Edwards • 2 min read

Our mind gets batshit crazy sometimes.

With the racing thoughts of all the hard things we get to do.

But what's even harder is trying to pull off a hard task with that uneasy state of mind.

It's like you're trying to outrun your anxiety and still get the job done.

In my last issue, elite performers learned 5 simple steps to find ease in doing hard things.

A great way to train your mind to tackle situations in your best state.

Miss the issue?

Find the link in the comments ↓

TNV Method

Microsoft

Software Engineer 2 in Azure Networking

Software Engineer 2 in Content & Sites 

Cisco

I have worked on several projects in different capacities, all involving heavy design and development both in the front-end and back-end. 

- Full Stack developer for the newest ACI Plugin on vSphere using Java Spring & Angular JS.
- Full Stack Developer for the Cisco ACI Plugin on Windows Azure Portal using C# & JS . 
- Contributed in building the "Device Management UCSM" app for Cisco ACI AppStore that helps other controllers to talk to the ACI controller. Helped with custom API development & server management with a thin UI Client

Software Engineer

informu

Informu is a popular local startup co-founded by Lang Mei and Rishabh Berlia in Boulder, CO. I worked on designing the UX and graphics primarily using Adobe Illustrator and Photoshop that laid out a vision for their product. 

My tasks included understanding product scope, workflow design, user experience. user profiles and developing series of prototypes that could be demonstrated during Informu's first Pitch all while actively engaging the feedback loop. 

My designs are present on my InVision Page - https://invis.io/8XIY6S96UM2

UX Designer

University of Colorado Boulder

I am a part of the development team for the Facebook Application "Genes for Good". My responsibilities include -
1. Building from scratch & deploying a python flask application on php-based "Genes for Good" Facebook application using Postgres, SQLAlchemy, Flask and Javascript. 
2. Developing a streaming data pipeline to to represent genetic survey data for individual & group participants in a custom "USA Map" visualization - Python,  D3.js, JPgraph & HighChart.js 
3. Taking lead in refactoring, redesign and including new features of the app.

Research Assistant

Full Stack Intern to the Cloud & Virtualization Group (CNSG). Spent first 7 weeks developing tests and features for REST API's for the Intercloud Fabric in Java. Spent the latter 5 weeks with the UX team developing clickable wire-frames and prototypes to design Enterprise Software usability and information architecture.

Software Engineering Intern

My role comprises teaching and grading Senior-year students details about maintaining and nurturing a business-client relationship by assisting them in developing object-oriented solutions that implement correct Design principles.

Teaching Assistant for Object-Oriented Analysis and Design

Handle incoming emails & questions from prospective students and provide valuable information and guidance to leading a successful student career at CU-Boulder.

International Admissions Intern

Capgemini

-Developed software for client General Electric using the tool Enovia by Dassault Systems.
-Part of a 30-member team that built the product using the Iterative Model.
-Extensive defect solving and fault-detection through regression testing of previously developed code.
-Shortly worked on Dimensional-Data analysis using the tool IBM Cognos TM1.

Larsen & Toubro Limited

- Initially a part of the testing team to exhaustively test the Intranet Website and shortlist flaws and complex interface-navigation paths.
- Given an opportunity to fix the user-interface and implemented floating menus and buttons using CSS3 in ASP.Net to reduce navigation time by 50%
- Gained overall experience in developing daily reports and meeting deadlines.

Trainee

Tanvi Parikh is the founder of TNV Method, a fitness coaching solution that helps busy professionals achieve their wellness goals. With over 6 years of experience as a certified health coach and personal trainer, Tanvi has developed a comprehensive and customized approach that encompasses exercise, nutrition, supplement, and mindset coaching.

Tanvi and her team of coaches, who are trained and aligned with her fitness vision, offer 1:1 programs that are tailored to each client's needs, preferences, and lifestyle. They track progress, provide feedback, and offer endless customizations to ensure sustainable and balanced results. Tanvi's mission is to cultivate a lifestyle that prioritizes health and wellbeing, and to empower her clients to transform their bodies and minds.

Tanvi Parikh

I wasted $5000 and 18 months on 5 "expert" health protocols that destroyed my body.

At 25, I looked 40. My hair was falling out. I was gaining belly fat while starving myself. My colleagues were asking if I was "okay."

I wasn't. I was desperate.

Here's what I tried:

▶️ 1. The 1200-Calorie Diet
Ate less, moved more. Lost half my hair, my period vanished for 6 months, face looked gaunt but still had belly fat. My thyroid tanked, cortisol spiked, metabolism crashed.

▶️ 2. Pilates Bootcamp ($1500)
I walked into a room of strong, lean women who judged me. I was too weak to hold positions. Felt humiliated every class. Gained 5 kg, learned nothing.

▶️ 3. Celebrity Keto Coach ($2500)
I microwaved cheese as a snack. Gave up vegetables because "too carby." Ate bacon and butter, avoided apples. Visceral fat increased by 5 points. Fasting insulin spiked. Inflamed, constipated, miserable.

▶️ 4. Intermittent Fasting
Lost all my muscle. Arms looked frail, face hollow. Performance at work dropped so badly my manager asked if everything was "okay at home." I was fasting myself into metabolic dysfunction.

▶️ 5. Juice Cleanse ($1000)
LA-based Cold-pressed juices with 40g sugar per bottle. No protein, no fat, just liquid sugar spiking my insulin 6x/day. Felt faint and shaky. I was binge-eating by day 3.

Total: $1000 + in programs and "expert" advice.

But the real cost? 18 months. My hair. My hormones. My confidence. My career performance.

I was doing everything "right" ... my health was getting worse.

▶️ The turning point:
I tested my fasting insulin. Not weight. Not body fat. Fasting insulin.
It was 18 µIU/mL. (Optimal is under 5.)

That one number explained everything:
→ Why belly fat wouldn't budge
→ Why I was exhausted after 8 hours of sleep
→ Why my skin was breaking out
→ Why my period was irregular

I wasn't lazy or undisciplined.
I was insulin resistant - and every "expert" protocol made it worse.

▶️ What actually worked:

Nothing fancy. Just an evidence-based clinical, metabolic approach:

→ Eating enough protein (not starving)
→ Strategic carb timing (not eliminating carbs)
→ Strength training (not cardio burnout)
→Managing cortisol and circadian rhythm 
→ Tracking metabolic markers, not just weight

🏆 Within 3 months:
→ Fasting insulin: 6 µIU/mL
→ Lost 8 kg fat, gained 3 kg muscle
→ Hair grew back
→ Energy and sleep restored

If this sounds like you, the problem isn't you ... it's the one-size-fits-all advice that ignores what your body actually needs. I'm opening 10 free discovery calls this month. Message me if you want to talk.

#WomensHealth #HormonalHealth #PCOS #MetabolicHealth #InsulinResistance

I help women heal hormones and achieve sustainable fat loss that actually lasts | Founder @ TNV Method

5 Magnesium Myths That Are Costing You Money (And Maybe Your Health)

Influencers swear it cures everything. Brands claim theirs is "4x more absorbable."

Most of it? Myths.

Here's what the science actually says:

▶️ Myth #1: "All magnesium supplements are the same"
 
Reality:
→ Magnesium oxide: 60% elemental magnesium, only 4% absorbed
→ Magnesium citrate/glycinate: 30-50% bioavailability
→ Organic forms are significantly better absorbed
→ If you're taking oxide, you're wasting money

▶️Myth #2: "Magnesium will give you diarrhea"

Reality:
→ Only citrate and oxide have laxative effects (they pull water into intestines)
→ Magnesium glycinate is gentle on digestion
→ No laxative effect with glycinate
→ If it's wrecking your gut, switch forms

▶️ Myth #3: "Everyone needs magnesium supplements"

Reality:
→ Deficiency is rare in healthy people with balanced diets
→ Your kidneys are excellent at conserving magnesium
→ RDA: 420mg (men), 320mg (women)
→ Food sources: leafy greens, nuts, whole grains, beans

Who actually needs it:
→ Digestive disorders (celiac, Crohn's)
→ Certain medications (diuretics, PPIs)
→ Chronic stress or high alcohol intake
→ Athletes with increased demands

▶️ Myth #4: "Magnesium cures insomnia and anxiety"

Reality:
→ Evidence is weak
→ May help mild symptoms in some people
→ NOT a replacement for sleep hygiene, therapy, or medication
→ Fix the basics first: consistent bedtime, less screen time, limit caffeine

▶️ Myth #5: "More is always better"

Reality:
Excessive intake causes:
→ Diarrhea and cramping
→ Low blood pressure
→ Nausea
→ Toxicity at 5,000mg+

Safe upper limit: 350mg/day from supplements

TL;DR
Magnesium is essential (300+ enzymatic reactions). But it's not a cure-all.

If you supplement:
→ Choose citrate or glycinate (not oxide)
→ Stay under 350mg/day
→ Take consistently
→ Get bloodwork if concerned

The supplement industry thrives on fear and FOMO.

Eat a balanced diet. Test if concerned. Supplement strategically, not desperately.

#Magnesium #SupplementMyths #NutritionScience #EvidenceBased #HealthFacts

I used to wear "busy" like a medal. 🏅

5 AM wake-ups. Back-to-back calls. Emails at midnight. No lunch breaks. Working weekends. Zero vacations. 

I thought that's what building a business looked like.

My team knew not to expect responses after 9 PM. My friends stopped inviting me out. My screen time was 11 hours a day.

And I was proud of it. 💪

Until one Thursday afternoon, I found myself staring at my laptop at 3 PM, unable to remember a single thing I'd accomplished that day.

I was busy. But I wasn't productive. 😶

I was working 14-hour days but my business wasn't growing faster. My content wasn't better. My clients weren't getting better results.

I was just... tired. 😮💨

Here's what I realized:

Busy is a choice. And I was choosing it because it felt safer than admitting I didn't know what actually mattered.

If I was "busy," I had an excuse for why things weren't moving faster.
If I was "busy," no one could accuse me of not trying hard enough.
If I was "busy," I didn't have to face the harder question: Am I working on the right things? 🤔

▶️ What changed:

I started tracking my time. Not to work more - to work BETTER. ⏱️
Turns out, 60% of my "work" was:

→ Answering the same client questions I could've systematized
→ Redoing content because I didn't plan it properly
→ Putting out fires that wouldn't exist if I had better processes
→ Scrolling disguised as "research" 📱

▶️ What I do now:

→ I protect 2 hours every morning for deep work (no Slack, no email, no calls) 🧠
→ I batch content once a week instead of scrambling daily 📝
→ I say no to meetings that could be a voice note 
→ I built SOPs so my team isn't waiting on me for every decision 
→ I stop working at 6 PM. Not because I'm done, but because recovery is part of the work. 🔋

My revenue didn't drop. It grew. 📈
My content didn't suffer. It got sharper. 
My energy didn't crash. It stabilized. 

Busy isn't a flex. Results without being tied to your desk are . 🎯

If you're wearing "busy" like armor, ask yourself: What am I protecting myself from? 🛡️

#Entrepreneurship #ProductivityTips #BusinessGrowth #WorkLifeBalance #EntrepreneurMindset

Your exhaustion isn't insomnia. 


It's a broken circadian rhythm.

It's become common in social circles to complain about how you're sleeping 7-8 hours but waking up exhausted. 

Logging in at 3 AM as a flex for max productivity. 
Demanding a mandatory espresso shot before you even speak to your wife. 

Before you blame stress or insomnia, let's talk about what's actually happening.

▶️ Circadian..what ?

Your suprachiasmatic nucleus (SCN) - 20,000 neurons in your hypothalamus that act as your body's master clock. It uses light to sync every cell in your body to a 24-hour cycle (Circadian Rhythm), controlling everything from hormone release to metabolism to cellular repair.

When it's broken, every system suffers.

▶️ Signs your Circadian Rhythm is disrupted:

→ Can't fall asleep before midnight despite exhaustion
→ Wake between 2-4 AM and can't fall back asleep
→ Need multiple alarms, still feel groggy
→ Tired all day but wired at night
→ Crave carbs/sugar after 8 PM
→ Energy crashes hard between 2-4 PM
→ Feel your best late at night (11 PM+)

▶️ Why this matters (besides being exhausted 24/7):

Your broken circadian rhythm is sabotaging you in ways you don't even see:

→ Insulin resistance? Check. (That's why the weight won't budge)
→ Belly fat that won't leave? Check.
→ Hormones doing whatever they want? Check.
→ Inflammation, weak immunity, aging faster? Check, check, check.

You can meal prep, hit the gym, and take all the supplements - but if your circadian rhythm is broken, you're fighting with one hand tied behind your back.

▶️ How it changes with age

20s: You can pull all-nighters and bounce back. Your melatonin production is bulletproof.

30s: Late nights now come with a 3-day recovery tax. Inconsistency shows up as brain fog, weight gain, and that brutal 3 PM crash.

40s+: Your circadian amplitude weakens. Less natural melatonin. Sleep gets lighter and more fragmented. 

▶️ The gender factor:

Women's circadian rhythms are 6 minutes shorter than men's. This means women get sleepy earlier, wake earlier & get hit harder during hormonal shifts.

When estrogen drops during perimenopause/menopause, it directly disrupts circadian regulation. That's why you suddenly can't sleep at 45 when you slept like a rock at 35.

Men are natural night owls. Early mornings are their kryptonite.

❓What's breaking your rhythm:

→ Sleeping in on weekends (even 2 hours throws it off)
→ Scrolling in bed
→ Eating dinner at 11 PM
→ Never stepping outside in the morning
→ Chronic stressful night meetings (cortisol spikes at night)
→ Coffee after 2 PM

TL;DR

If sleep doesn't feel restful, stop blaming your mattress. Your circadian rhythm is broken.

This isn't about sleeping more - it's about syncing with your body's internal clock.

When your rhythm breaks, everything breaks: hormones, metabolism, mood, recovery.

The good news? It can be reset. Start with morning sunshine to reset your SCN

But you can't fix what you don't acknowledge!

LinkedIn Login, Sign in | LinkedIn

Talks about #wellness, #mentalhealth, #supplementation, and #strengthtraining

A powerlifter started running in 1979. His muscle disappeared.

That single experience created a myth that's still ruining your training 45 years later.

Robert Hickson was a powerlifter doing postdoctoral work under Professor John Holloszy, the father of endurance research. Holloszy ran every day through Forest Park. Hickson decided to join him.

Within weeks, despite still strength training, Hickson's muscle mass dropped. His strength plummeted.

When he asked Holloszy about it, his mentor said: "This should be the first study you do when you have your own lab."

In 1980, Hickson published that study. It shaped fitness culture for 45 years.

The "Interference Effect" Was Born

Hickson's study: Three groups trained for 10 weeks.
→ Strength only: Strength increased consistently
→ Endurance only: VO2 max increased 20-25%
→ Both combined: Strength improved for 7 weeks, then plateaued and declined by week 10

He called it the "Interference Effect." Announcing that endurance training interferes with strength gains.

▶️ What happens at a Molecular Level ? 
Your muscles respond to opposing signals:
→ mTOR (activated by lifting): Builds muscle through protein synthesis
→AMPK (activated by running): Improves endurance and mitochondrial function 

The problem? AMPK suppresses mTOR. When endurance training (running) activates AMPK, it shuts down your muscle-building pathway.

This molecular "tug of war" terrified gym-goers for decades.

▶️ What Modern Research Actually Shows

Hickson's protocol was extreme: 6 days running + 5 days lifting with only 2 hours rest between sessions.

When researchers used reasonable training volumes, the interference effect mostly disappeared.

2024 meta-analysis (43 studies, 1,090 subjects):
→ No significant reduction in strength gains
→ No significant reduction in hypertrophy

Why? AMPK returns to baseline within 1 hour after cardio. Separate cardio 
and lifting by 3-4 hours? The pathways don't overlap. No interference.

▶️ When Interference IS Real

Only under specific conditions such as :

1. High-volume running (3+ hours/week) + frequent lifting
2. Doing cardio immediately before/after lifting
3. Inadequate protein and calories
4. Already highly trained athletes

▶️ What YOU Should Do
→ Keep cardio moderate (2-3 sessions/week, under 3 hours total)
→ Separate cardio and lifting by 4+ hours or do different days
→ If same session: lift first, cardio after
→ Eat 1.6-2.2g protein/kg bodyweight
→ Focus on Zone 2 cardio (60-70% max heart rate)

TL;DR 

The interference effect exists. But it's not the "muscle destroyer" influencers claim.

Hickson's experience was real, but his protocol was extreme, an outlier case.

For 99% of people wanting to stay lean, build muscle, and have good cardiovascular health? Moderate running won't run your gains.

Run if you love running. Lift if you want muscle. Do both smartly.

Science has moved on. Time we did too.

#FitnessMyths #InterferenceEffect #strengthtraining #cardio

Intermittent fasting has a strong survivorship bias.

You only hear about the women it worked for, not the ones it left exhausted, bloated, and stuck in a plateau.

Neha was one of them.

She was doing everything right: eating clean, training five days a week, even skipping breakfast because “fasting burns more fat.”

And for a while, it seemed fine.

Then she started waking up tired, losing her temper at coworkers, and craving sugar by 1 PM.

She’d ruin her diet, feel guilty, and punish herself by fasting even longer the next day.

The truth is her body wasn’t broken. It was stressed.

When you eat too little for too long, your cortisol rises, thyroid slows down, and your metabolism holds onto fat for survival.

When Neha joined my 120-Day Lean Program @Tnvmethod, we reversed everything she thought she knew about discipline:

✅ Added breakfast back in: eggs, avocado, sourdough with ghee
✅ Cut her workouts to 4 strength-focused days
✅ Added short post-meal walks
✅ Focused on sleep and recovery instead of more cardio

Within 6 weeks, she said, “I finally feel like my body’s working with me, not against me.”

Her energy came back. Her body leaned out. Her mind quieted down.

Most women don’t fail diets because they’re inconsistent.

They fail because their body starts defending the fat stores 

Sometimes, healing your hormonal balance is the real fat-loss strategy.

#womenshealth #metabolism #hormonebalance #sustainablefatloss

Many believe they understand fertility - but outdated myths are holding people back:

1. You’re too old after 35.
Not true. Many women conceive later in life with good health.

2. Fertility issues are only a woman’s problem.
Actually, 30-40% involve men, too.

3. You must try for years to get pregnant.
Many women conceive within months. Early action helps.

Don’t let myths limit your chances. Get the facts #fertility

REPOST and spread the word

5 simple fertility boosters

When I was chasing "skinny":

- 5 AM cardio sessions
- Eating from Tupperware 6x/day
- Avoiding carbs like poison
- Weighing every gram of food
- Skipping social events
- Obsessing over the scale
- Sleeping with a grumbling stomach 

Exhausted but couldn't rest

One "cheat meal" = week of guilt

Everyone said - this is what discipline looks like.

One day I thought, if this is fitness, I might as well find a healthier version.

Eventually, did.

And realized - it didn't have to be that restrictive.

Fitness is hard work, yes - but not as punishing as diet culture makes it feel.

#fitness #healthylifestyle

"Running burns muscle" is the biggest fitness lie still circulating in 2025. 

Here's what the science actually shows.

Fitness gurus love this myth. It's simple, scary, and sells programs.

In reality, running doesn't burn muscle. It can actually increase muscle protein synthesis i.e the process your body uses to build muscle tissue.

Let me break down what's really happening:

▶️ The Myth Origins:
The "cardio kills gains" fear comes from a 1980 study by Robert Hickson that found combining strength and endurance training slowed strength gains after 10 weeks compared to lifting alone.

That study became gospel. But here's what it missed..

▶️ What Actually Causes Muscle Loss:
Muscle loss only occurs when energy intake is insufficient. Crash dieting combined with excessive cardio? That's what destroys muscle, not the cardio itself.

A 2015 study had men walk 20 miles daily on a severe calorie deficit (10% of normal intake). They lost 5 pounds of fat in 4 days but also lost nearly a pound of muscle.

The culprit? Reckless calorie restriction (aka CRASH DIETING). Not the walking.

▶️ What Modern Research Shows:
Recent studies prove cardiovascular exercise activates key signaling pathways (Akt/mTOR and MAPK) that promote protein synthesis and muscle growth.

Aerobic exercise can cause muscle hypertrophy and improves muscle protein synthesis. Yes, you read that right. Cardio can BUILD muscle.

A male endurance athlete: 185 pounds of lean mass at 10% body fat, running 5-15 hours weekly, rarely lifts. A female endurance athlete: 120 pounds lean mass, more muscular than when she was a nationally competitive sprinter.

Both have been trying to LOSE muscle intentionally. It's harder than you think.

▶️ The Real Issue:
The "interference effect" only appears with excessive high-volume endurance work, poor nutrition, and inadequate recovery.

When cardio and lifting are separated by 4+ hours (or done on different days), no interference was seen. The effect was mostly observed in elite athletes, not casual lifters.

▶️ What Actually Works:
→ Zone 2 cardio (60-70% max heart rate) supports muscle growth by improving nutrient delivery and recovery
→ Eat enough protein (1.6-2.2g/kg) and calories to fuel both activities
→ Lift weights consistently. Cardio supplements lifting, doesn't replace it
→ Choose low-impact options: walking, cycling, rowing over excessive running
→ If doing both in one session, lift first, then cardio

TL;DR 
It's much easier to retain muscle during endurance training than to build it while doing excessive cardio. Build your muscle first, then layer in cardio.
Cardio isn't the enemy. Poor programming and recovery habits are.

The fitness industry profits from fear. Don't let outdated myths dictate your training.

#FitnessMyths #StrengthTraining #Cardio #MuscleBuilding #EvidenceBasedFitness

Priya was 15 kg heavier, 6 months after having her baby.

Today, she's 2 kg lighter than before pregnancy and stronger than ever.

Here's how we figured out what actually worked for her (no cardio, no meal prep):

1. She stopped eating in a deficit 🍽️
Started with maintenance calories (2000) instead of 1200. Her body was healing + breastfeeding. Restriction had made everything worse.

2. Prioritized protein at every meal 🥚
30g per meal minimum. Helped with recovery, milk supply, and kept her full. No more 3 PM hunger pangs.

3. Walked instead of "working out" 🚶♀️
20-30 min walks with the stroller. No gym. No HIIT. Just movement that didn't worsen her pelvic floor.

4. Fixed her sleep (sort of) 😴
Sleep when baby sleeps isn't realistic. But magnesium, blackout curtains, and one 4-hour stretch helped her cortisol normalize.

5. Ate carbs around training 🍚
Rice, oats, potatoes around her walks. Carbs aren't the enemy - they're fuel when timed right. Her energy came back.

6. Stopped weighing daily ⚖️
Switched to measurements and photos every 2 weeks. The scale lies postpartum (water retention, milk supply fluctuations).

7. Got her thyroid and iron checked 🩺
Postpartum thyroiditis is common. Her iron stores were depleted. No amount of "discipline" fixes an hormonal issue.

The fitness industry tells new moms to "bounce back."

Your body just built a human. 👶

It doesn't need to bounce. It needs to recover.

#postpartumjourney #clientjourney #fitnessjourney #newmom

Why you should care about your thyroid (even if you are lean)

It’s the master controller of your metabolism. Literally, it decides if your body will burn fat or store it away.

Here are 5 signs it might be out of balance:

1. Fatigue that doesn’t fade
2. Sudden weight shifts without changing your habits
3. Always cold, even in summer
4. Dry skin and hair thinning
5. Foggy mind and trouble focusing

If any of these sound familiar, it’s time to pay attention.

I’m opening 5 slots for the rest of the year for a discovery call to help you personalize your nutrition for thyroid health.

DM me if you're interested.

#thyroidhealth #hypothyroidism

Foods that boost metabolism

Not just wealth, in fitness too the compounding effect is real. 

The moment you feel the burst of motivation, sign up for the marathon and then chase down the weeks to race day. Nothing will spark motivation like signing up for a goal much bugger than yourself.

Remember, preparation is key, but you got to strike when the iron is hot!

Investing millions in Main St businesses & teaching you how to own the rest | HoldCo, VC, Founder | NYT best-selling author

The faster you move, the more money you make.

Muscle is metabolic medicine. 

It regulates blood sugar, reduces inflammation, protects against disease, and keeps your hormones stable...for life.

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