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Theosis Medical
All Holwey’s Handy Health Hacks

01

Where to Start

Stolen from Alex Hormozi

Yes, I stole this from a business YouTuber. He stole it from the data. And he’s jacked.

I admit… I stole it. It was me. In the library. With the candlestick. However, when I find easy-to-digest information that simplifies a subject overcomplicated by so many others — I’m using it. Plus, he clearly knows what he’s talking about because he’s jacked. Just kidding — but seriously.

In truth he summarizes the data beautifully, and simplifies it in a way that even a tired, overstimulated mother of six — awake with the baby at 2 a.m., who just wants a few hours of shut-eye and a vacation — could easily understand. Watch the video. Figure out your goals.

Need to drop fat quick? Use the bottom number on the spectrum. Want to stay the course? Hold your ground in the mid-range. You can shift the goalposts whatever way you want based on your goals at the time.

Calculate your protein. The remaining calories are free to spend on whatever delectable dish you’ve been denying yourself. If it fits in the remaining calories, you’re golden. If math isn’t your strong suit — or it’s been a long day, or a long year, and you only have a few brain cells still choosing to show up for work — use the calculator below.

Your numbers

Goal → calories → protein

Same math as the video: body weight × a number from 7 to 21, then 1 g of protein per pound. Every three steps on that scale is a different goal. Leftover calories are ordinary food.

The goal

The 10× walkthrough in the video. 10, 11, or 12. Using 10 because the math is clean. Lose too fast? Bump to 11 or 12.

Calories / day
1800

10 × body weight (× 10–12 in the video)

Protein
180 g

1 g per pound

Leftover after protein
1080 cal

720 cal from protein at 4 cal/g. Real meat brings some fat with it.

Why do we care about protein? It is not a gym-bro thing.

General education, not a personal treatment plan. If you have a medical condition — kidneys, pregnancy, disordered eating, anything your clinician is already following — talk with them before you overhaul how you eat.