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    • I've been asking myself that a lot lately, as I keep working on it. I think we all have a 2.0, 3.0, 4.0... onward. It's a way to find a direction you want to develop and just f***ing go for it. For me, the "Sylvie 3.0" model is largely about feeling and the kinds of freedoms and lack of fear/tensions I want as a fighter. Those are really, really hard to accomplish. And there's no blueprint. It's a re-invention but also fixing a lot of bugs, making more efficient, offering better features, etc. to borrow from computer and application terminology. In the process of working toward Sylvie 3.0, I hit up against a lot of the old grooves and habits I have. Those are "bugs" in my system, to me. 
    • I fixed the graphic. We had a server mishap and lost many of the forum's posted photos, looks like this:
    • Hello! First of all I want to say that Ive been inspired by Sylvia that it is possible to combine a ketogenic diet with combat sports. Ive looked through all the Patreon resources that you have regarding this topic, and learned quite a bit! I do a ketogenic diet for therapeutic reasons (under the guidence of the researchers/doctors at https://www.paleomedicina.com/), but Im thinking about going back to doing BJJ. What Im curious about is how much fat Sylvia consumes, compared to proteins. Typical recommendations (Ketogains, Stephen Phinney, etc) say to eat 70-75% calories from fat (roughly 1:1 or 1.5:1 fat-to-protein ratio). They also tend to keep proteins and overall food intake on the high side, often 120-150g protein per day (1.2 to 2.0 grams per kg body weight). Unfortunately, the picture with Sylvia's macros which youve posted isnt rendering in for me, for some reason. Could you clarify what Sylvia's macros are, and roughly how much food she eats in a day (protein/fat)? And in periods when she is doing loads of training, does she primarily increase fats, or does she just increase the amount of food while keeping the macro-ratio the same? Does she do any type of targeted ketogenic diet (adding extra carbs around training times)? Personally Ive been recommended to eat a fat-to-protein ratio of 2:1 (80 % calories from fat), and if doing lots of exercise and sports, then additional food should be added at a 3:1 fat-to-protein ratio. Protein should be kept around 50-60g per day, or a bit higher if doing lots of training (0.8g protein per kg bodyweight). Finally, I want to share this article with you, I think it might be of some interest to you since Ive seen that you have a interest in our evolutionary past and how it affects our sports performance and diet requirements: https://www.paleomedicina.com/en/stone-age-diet-workout. According to the authors, such an animal food based approach to the ketogenic diet is what we are evolutionary adapted to, and they recommend it for athletes/sportsmen. As a sidenote, theyve published papers showing that this particular approach makes the addition of supplements (such as magnesium and electrolytes) unecessary (its aquired through the diet alone, especially through organ meats).
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    • Moderation. Small doses of quality alcohol are good for health. During the lockdown, I started making cocktails at home, mostly non-alcohol, but sometimes I added a bit of polish potato vodka. As for the smoking, I'm strongly against it. 
    • Very interesting guy. Didn't know much about him aside from that one video of him ragdolling a whitebelt in a bjj comp! Sounds like Inner Mongolian wrestling doesn't allow leg grabs - so I'm interested to see how the ties and locks contrast with the Thai Clinch. 
    • Lavell Marshall is a great interesting guy and his video tutorials were real good too. I wondered what happened to him! I guess now I know. Cheers for sharing!
    • Fascinating podcast on the culture of Inner Mongolian Bökh - described by Lavell Marshall, an American who has been living in the Inner Mongolian grasslands for a year and taking part in the competitions there. Mongolians have a reputation for being some of the toughest grappling competitors across the grappling arts (judo, sambo, sumo). Lavell himself is a Shuai Jiao champ - so hearing his take on what makes the Mongolian culture of wrestling so special is really interesting.  I particularly liked his description of the culture of play in wrestling training and the importance of feeling and connection to the land as a factor in wrestling performance.  Here's the link to the podcast: https://thousandholds.net/a-phonecall-to-the-inner-mongolian-steppe/ Sidenote: The Hero with a Thousand Holds is a an excellent project documenting folk wrestling styles. He's done great work on researching Irish Collar and Elbow - a  European folk wrestling style that was once incredibly popular.
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