Rafael Quintero

[Rafael Quintero @RafaQtro]

One function per task.

[Iñaki de la Parra @inaki_delaparra]

Many Roads Lead to Rome, But Not Every Training Method Is Yours!

You may be paying a high price for following the wrong path.

Or maybe not.

But remember that copying a road built for someone else’s body, context & life is a lie disguised…

Your body rewards the stress you can absorb, repeat and turn into adaptation.

Stay on the road long enough to become better. But first, make sure the road is actually yours.

More 👇

[Josh Bryant @joshstrength]

Mindset is everything!

[Iñigo San Millán @doctorinigo]

The CHO debate does not die in journals. It dies every day in real competition.

One thing that is often forgotten is that sports science frequently validates what practitioners have already been doing successfully in the field for years. The laboratory is essential, but it is not always where innovation begins.

~20 years ago, when I was recommending and using 80-100 g/h of carbohydrate with elite athletes, many in the Carb camp, considered it crazy, unrealistic and impossible... Yet it worked remarkably well in practice. The athletes did not care about the debate. They cared about performance.

~10years ago, I began using protocols approaching 125 g/h. This time I kept quiet. I knew it provided a significant competitive advantage and I had no interest in debating it publicly. In 2021, UAE and Tadej Pogačar helped demonstrate to the world what many of us had already seen firsthand: higher carbohydrate intakes could transform performance when implemented correctly.

Now, after more than a decade of practical application, these strategies are being presented as a major scientific breakthrough because they have finally appeared in the literature.

This is not an argument against science. Quite the opposite. Science is a process. It evolves. Even within the carbohydrate camp, recommendations have changed dramatically over the last two decades because the original understanding was incomplete.

The lesson is simple: evidence comes from both the laboratory and the battlefield. The best advances in sport happen when science and practice inform each other, not when one dismisses the other.

Sometimes the peloton is already living in the future while the journals are still trying to describe the past.

[Antelm Pujol, MD PhD @AntelmPujol]

La evidencia científica es clara: el mejor antiaging es el ejercicio físico.

📊 145.465 personas
📉 + actividad física → ↓ edad biológica

[Vala Afshar @ValaAfshar]

Reading can seriously damage your ignorance.

[Prof. Feynman @ProfFeynman]

Study hard what interests you the most in the most undisciplined, irreverent and original manner possible.

[Josh Bryant @joshstrength]

You can’t turn a pickup truck into a Formula 1 car. That’s mostly true. But you can tune the engine, clean up the mechanics, and make that truck a whole lot faster than it was yesterday.

You might not change the chassis, but you can absolutely upgrade the performance!

[Fred Duncan @Fred__Duncan]

Explosive force isn’t just about how much muscle you have.

During explosive contractions, some athletes motor neurons fired over 200 times per second. Those higher firing rates accounted for roughly 71% of the difference in early force production between people.

Not muscle

[Josh Bryant @joshstrength]

Therapy culture turned “reflection” into a hobby.

At some point you don’t need another breakthrough.
You need forward motion.

Learn the lesson.
Close the chapter.
Apply pressure to the future.
Motion is medicine.

LFG!

[Lex Fridman @lexfridman]

It might be the caffeine speaking, but I love you all ❤️

Happy Valentine's day you sexy mf'ers.

I'm writing this at a coffeeshop. Rain outside. A first date happening next to me, I'm hoping they make it.

I'm feeling happy & grateful for all of this, human civilization, life on Earth, a spinning rock in space. There are 100-400 billion other planets in our galaxy alone. And there are ~2 trillion galaxies in just the observable universe.

And somehow we have a chance to crack open the mysteries of the universe, to solve physics, biology, intelligence, to understand our own mind, to travel out toward the stars.

And at the same time, we often bicker about the stupidest shit. The whole thing is hilarious and beautiful.

All of this is a miracle ❤️

PS: It's definitely the caffeine speaking ���

[Prof. Feynman @ProfFeynman]

You’re not learning if you’re not confused half the time.

[Iñaki de la Parra @inaki_delaparra]

I hope that over the next 4 years (your personal Olympic Cycle) you’ll keep training anyway, regardless of last year or the 4 years before it.

My only question is: what are you building?

Here’s the uncomfortable truth:

If you only lift → your engine fails.
If you only do aerobic work → your structure fails.
If you only do things you are good at → your mind and body will not learn much about new skills and about yourself

The real goal isn’t fitness.
It’s being useful in your own life.

Useful means:

• You can carry weight and endure
• You don’t fear hills or long days
• You manage stress instead of breaking
• You keep learning new skills: body and mind
• You can move fast when needed
• You stay independent and free

Most people train in seasons. That’s why they keep “starting again” every year or so.

This is long-term training for humans who plan to be all in in life now, but also later.

Repeat it every 4-year cycle. Repeat it for decades.

Stay hard to kill.

Strat today, not for 2026, but for 2030 and 2040.

Keep winning!

More about the practice behind this below

[World of Statistics @stats_feed]

SCIENCE: The brain doesn’t get tired from thinking — it gets tired from switching attention.

This explains why: 2 hours of deep study can feel energizing whereas 30 minutes of distracted scrolling can feel exhausting.

[Layne Norton, PhD @BioLayne]

The average caloric intake in the USA is 3540 kcal/day (FAO Data)

The average physical activity in the USA is less than 20 minutes per day

The average person is overweight/obese

But you think seed oils explain the health crisis?

You need to get your head examined

[EM Hernández-Novich @iamemhn]

Hay tres tipos de usuarios:
1. Los que perdieron datos.
2. Los que VAN a perder datos.
3. Los que tienen UN respaldo y creen que por eso no les aplica (1) ni (2)

[Josh Bryant @joshstrength]

Nothing kills strength, progress, or personality faster than living in your own head for an audience that isn’t real!

[Josh Bryant @joshstrength]

Strength training rewards adults, not Instagram heroes. Real work pays compound interest. TikTok cosplay and circle-jerk fitness chase clicks. The bar only cares what you can actually lift.

[Rafael Quintero @RafaQtro]

I have completed Learn Basic JavaScript by Building a Role Playing Game #freecodecamp
https://t.co/7zMwTBMazW

[Racket @racketlang]

Racket is not a programming language, but an entire ecosystem of tools, libraries and languages.

When you choose to use Racket you get the full set of tools, libraries and languages for every operating system.

[Rafael Quintero @RafaQtro]

I just earned the Responsive Web Design certification @freeCodeCamp! Check it out here: https://t.co/Lb8xLsvVA9