Vinnie Saunders

Faith | Family | Fitness | Gods Army
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[Vinnie Saunders @VinnieSOfficial]

@MattLasky 🫶🏻

[Vinnie Saunders @VinnieSOfficial]

“You get your carbs when you earn them.”
— Charles Poliquin

One of my favorite philosophies on nutrition.

CARBS ARE NOT THE ENEMY.

Carbs are FUEL.

Train hard.
Lift heavy.
Run.
Build muscle.
Empty those glycogen stores.
Improve your metabolic health.

Then FEED THE MACHINE.

I trained hard this morning. I ran. I lifted. I put my body to work.

So when breakfast came around, I wasn’t afraid of the English muffin.

I EARNED IT.

This is the part people miss when they see someone eating 250–300+ grams of carbs per day while staying lean.

The goal isn’t to spend your entire life eating less food.

The goal is to build a body that can DO MORE with the food you give it.

More muscle.
More movement.
More training.
More metabolic capacity.

Train hard. Eat real food. Prioritize protein. Use carbohydrates to fuel performance and recovery.

And enjoy your freaking food.

And yes…

I poured honey ALL OVER that English muffin. LOL 🍯😂

[Vinnie Saunders @VinnieSOfficial]

H/T to @Devsthetix and my additions:

Every man should have a few NON-NEGOTIABLES every single day:

• Talk to God before you talk to the world.

• Read your Bible. Even if it’s only a few verses. Get into God’s Word every day.

• Thank God for EVERYTHING in your life—the blessings, the challenges, your health, your family, another day to wake up and serve.

• Kiss your wife. Tell her you love her. And make sure your actions back up those words.

• Give your wife 10–12 NON-SEXUAL touches every day. A hug. A kiss on the forehead. Hold her hand. Touch her back as you walk by. Let her feel loved without expecting anything in return.

• Kiss your children. Hug them. Look them in the eyes and tell EACH ONE individually how much you love them and how proud you are to be their father.

• Be PRESENT with your family. Put the damn phone down. Listen when they speak. Give them your eyes and your attention.

• Tell your children something positive about themselves every day. Help build the voice inside their head that they’ll carry into adulthood.

• Serve your wife without being asked. Look for something you can take off her plate.

• Do something difficult for your body. Lift. Run. Walk. Train. Sweat. Show your children what taking care of the body God gave you looks like.

• Say something positive or inspirational to AT LEAST 10 people every day. Encourage the guy at the gym. Compliment the cashier. Thank someone for their work. Tell another man you’re proud of him.

• Shake hands. Make eye contact. Hold doors. Introduce yourself first. Treat everyone with dignity and respect.

• Call or text someone you care about for absolutely NO REASON other than to let them know you were thinking about them.

• Forgive quickly. Apologize when you’re wrong. Don’t let your ego run your household.

• Before you go to sleep, thank God again.

Then ask yourself one question:

“Did the people God placed in my life feel more loved because I was here today?”

Being a strong man isn’t about how much you can lift.

It’s about how much you can GIVE.

LOVE your family.

SERVE others.

LEAD by example.

And give ALL the glory to God. 🙏

[D🪿 @Devsthetix]

BE BORING SEP 2026:

- Go to the gym
- Take your vitamins
- Meal prep every Sunday
- Eat your home-cooked meals
- Walk 8,000–10,000 steps a day
- Pack your gym bag the night before
- Say no to things that drain your energy

[Vinnie Saunders @VinnieSOfficial]

@TheShreddington 🫶🏻

[Vinnie Saunders @VinnieSOfficial]

6 mile run in the books - on vacation!

16 for the weekend - while on vacation

I think I’ve earned myself enough grace to enjoy ice cream with the kids today

😂🫶🏻

[Shreddington @TheShreddington]

Good morning. Very important. Go. Do. Cardio!!! Then you can have a few moments of sloth today.

[Vinnie Saunders @VinnieSOfficial]

@MattLasky I love that plan. Let me know how your experiment goes! 🤙🏻

[Vinnie Saunders @VinnieSOfficial]

Your circadian rhythm is EVERYTHING.

Sleep. Recovery. Hormones. Energy. Mood. Metabolism. Mental clarity.

When your internal clock gets disrupted, you feel it everywhere.

I recently ran Epithalon specifically to help reset my circadian rhythm, and I had GREAT results. My sleep timing and overall sleep quality noticeably improved.

Never underestimate the power of getting your body back in sync with LIGHT, DARKNESS, SLEEP, and WAKE TIME.

Optimize your circadian rhythm and everything else gets easier. 💪

***

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[BasedBiohacker @BasedBiohacker]

circadian rhythm is the base of everything and goes WAY deeper than just sleep quality.

[Vinnie Saunders @VinnieSOfficial]

Last breakfast on vacation!

But I’m 6 miles in for the day already so let’s go!!

[Vinnie Saunders @VinnieSOfficial]

@BodyRecompExprt This all day brother. Preach!!
I’m here for it!

[Vinnie Saunders @VinnieSOfficial]

@BasedBiohacker I can attest to that

I heard it here first 🤙🏻

[Vinnie Saunders @VinnieSOfficial]

@stumpysaid That’s what it’s all about!!

[Vinnie Saunders @VinnieSOfficial]

Brother you’re going to love this one. DM or email me and I’ll deep dive it with you and my personal experience over last 8 months

[James | 9th Life @James9thLife]

@JayCampbell333 @BowTiedUM I’d be willing to n=1 this once im back from vacation

[Vinnie Saunders @VinnieSOfficial]

PART 2 — THE BRIDGE

Yesterday I told you about meeting Zach completely by chance during my morning run.

Well… the story didn’t end there.

Afterward, Zach and I connected, and I told him my biggest regret from that morning was not adding another 2 miles and running over the bridge with him.

Keep in mind—Zach ran 14 miles yesterday.

His response?

“Let’s meet up tomorrow and do the bridge.”

I jumped at the opportunity.

So this morning, we met up again.

And we CRUSHED that bridge. 💪

But you know what was infinitely better than conquering that bridge?

The 60 minutes I got to spend running beside another man, talking about life, faith, family, struggles, purpose, and the men we want to become.

Two guys who were complete strangers 24 hours ago.

Now we’re connected for life.

Bound as brothers.

We made a commitment to keep each other grounded. To keep each other accountable. To inspire one another. And then take that energy back into the world and give it to everyone we come in contact with.

Because every man needs great men in his life.

Men who challenge you.

Men who encourage you.

Men who tell you the truth.

Men who celebrate your victories and stand beside you through your struggles.

Men who remind you who you are when life gets heavy.

That’s exactly why I appreciate this tribe of brothers who communicate with me every single day.

Every one of you understands the mission.

Put the needs of others above your own.

Show up every day striving to become the best version of yourself.

Lead your family.

Encourage other men.

Love God with all of your heart.

Stay humble.

Stay accountable.

And when you see another brother trying to climb that hill—run beside him.

The world needs more strong, loving, principled men who aren’t afraid to lead, serve, encourage, and lift up the people around them.

I’m here for it.

Every one of you is here for it.

And after this weekend, I know Zach is here for it too.

Yesterday I thought I missed an opportunity to run across a bridge.

Turns out God may have simply been giving us a reason to meet there again today.

Some bridges are meant to be crossed together. 🙏💪

[Vinnie Saunders @VinnieSOfficial]

CONSISTENCY DOESN’T TAKE A VACATION.

I’m on vacation with my family right now, and I’ve still logged 16 miles across 3 mornings of running.

Not because I’m afraid to relax.

Not because every meal has to be perfect.

Actually, it’s the opposite.

Because I’ve kept the promises I made to myself every morning, I can extend myself a little more grace when we sit down together as a family.

Maybe what’s on my plate is a little more indulgent.

Maybe I have dessert with my kids. (And I did!)

Maybe I simply enjoy the meal without worrying about whether every macro is perfect.

None of that knocks me off track for the next week.

Because consistency is bigger than any single meal.

I still wake up early.

I still move my body.

I still train.

I still keep my promises to myself.

And I do it because taking care of myself allows me to show up as the strongest, healthiest, most present version of myself for my wife and children.

And trust me—when you’re at the pool or beach with your family, people can see the evidence of years of your choices.

Your children can too.

Being in shape isn’t about vanity. It’s about demonstrating discipline, consistency, and self-respect to the people watching you most closely.

Fathers, your family is watching.

You don’t need perfection.

You need consistency.

Keep showing up.

Keep your promises.

And then go enjoy that meal with your family without an ounce of guilt.

🤙🏻

[Vinnie Saunders @VinnieSOfficial]

@Theironislife Absolute incredible work brother!!

Keep going!

[Vinnie Saunders @VinnieSOfficial]

Best idea I’ve ever heard

[Daron | N=1 After 40 @n1after40]

I’m willing to do the N=1.

I already have a good amount of FLGR-242 ordered and on the way, so I don’t need free product 😊

What I’d rather have BioLongevity support is the independent pre/post testing so we can generate something more useful than another anecdote.

I’m thinking:

• Cardiac MRI before/after
• 12-lead ECG before/after
• hs-Troponin before/after
• NT-proBNP before/after
• CMP / electrolytes / renal function before/after

I already have DEXA scans scheduled and I’ll handle BP, HR, HRV, training, nutrition, body weight and wearable data myself.

Testing would be done independently, and I’d publish the outcome whether it’s positive, neutral or negative.

If we’re going to N=1 something this experimental, let’s at least try to make the N=1 worth learning from.

[Vinnie Saunders @VinnieSOfficial]

@MattLasky My last experiment was 10mg/day for 10 days.

That one was awesome

[Vinnie Saunders @VinnieSOfficial]

@MattLasky Hey brother

All of my Epithalon experiments were injectable

[Vinnie Saunders @VinnieSOfficial]

Mike, I’m seriously excited for you to start FLGR242 and even more excited to hear your feedback as you go.

My own experience with FLGR242 has been incredible. During my first 8-week run—even using roughly half of my later dose—my DEXA results showed +5.2 lbs of lean mass, while I stayed in the single digits for body fat. Those are my personal documented results, not a guarantee of what anyone else will experience, but they’re a big reason I’ve been so impressed with it.

The training experience was just as noticeable to me. My workouts felt fantastic. I noticed increased strength, better muscular endurance, and a greater ability to push hard through my sessions. That feeling of getting stronger and having more in the tank was one of my favorite parts of the experiment.

Now the fun part is seeing how YOUR body responds. Keep your training, protein, nutrition, sleep, and recovery dialed in so we can evaluate this as cleanly as possible.

Really excited for you, brother. Keep me updated throughout the entire process—I can’t wait to see your results and hear your feedback! 💪

[Michael Morelli @morellifit]

Jay just put me on…

We are going to document FLGR 242.

First cycle begins tomorrow.

Pictures and data, so you can see it all in real time.

Thanks @JayCampbell333 🤝

[Vinnie Saunders @VinnieSOfficial]

Love me some DiHEXA.
Mental Boost 🚀🚀🚀

[James | 9th Life @James9thLife]

Upcoming experiment:

Bromantane
Dihexa
Adamax