Andy Gesellmann

⚡ Endurance coaching for busy professionals
🏃 Running • Triathlon • Strength • Nutrition
📍 Personalized Online Plans
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[Andy Gesellmann @triandyg]

@jasonpizzino Looks good for the Socceroos 👏

[GFITNESS Coaching @GFITNESS_Coach]

A training plan can look perfect on paper and still fail in real life

Busy weeks need structure that adapts.⚖️

🚫Not more pressure.
🚫Not more complexity.
✅Just a plan you can repeat.

#SmartTraining #TrainingPlan #Consistency #RealLifeFitness

[Andy Gesellmann @triandyg]

Long lasting Fitness and Performance needs Structure and Adaptability. Knowing when to push and when to back off. #fitness #performance #coaching

[GFITNESS Coaching @GFITNESS_Coach]

When stress is high, the smartest workout may not be the hardest one.

It might be:

Easy endurance.
Mobility.
Short strength.
Recovery.

The goal is not to force the plan.

The goal is to keep the plan sustainable.

[GFITNESS Coaching @GFITNESS_Coach]

Stress is still load.

A hard workout after a calm day is not the same as a hard workout after poor sleep, deadlines, and pressure.

Same session.
Different cost.

Train smarter by adjusting intensity, volume, or recovery when needed.

[GFITNESS Coaching @GFITNESS_Coach]

Train smarter around work, family, and travel.

For busy professionals, training cannot depend on every week looking the same.

#trainsmarter #performbetter

[Andy Gesellmann @triandyg]

Busy professionals do not need perfect training weeks.

They need weeks they can repeat.🔄

1. Clear priorities. 🎯
2. Realistic sessions. ⏲️
3. Flexibility when life gets busy. 💪

Sustainable progress is built that way.

#FitnessStructure #OnlineCoaching #Consistency

[GFITNESS Coaching @GFITNESS_Coach]

For busy professionals, fitness is not about doing more.

It is about doing the right things consistently.

The best plan is not the hardest one.

It is the one you can repeat.

#OnlineCoaching #Fitness #TrainingPlan #FitnessRoutine #RealLifeFitness

[Andy Gesellmann @triandyg]

@julianhosp Du nervst mit deinen Posts

[Pavel Durov @durov]

Today, Telegram notified all its users in Spain with this alert:

Pedro Sánchez’s government is pushing dangerous new regulations that threaten your internet freedoms. Announced just yesterday, these measures could turn Spain into a surveillance state under the guise of “protection.” Here’s why they’re a red flag for free speech and privacy:

1. Ban on social media for under-16s with mandatory age verification: This isn’t just about kids—it requires platforms to use strict checks, like needing IDs or biometrics.

⚠️ Danger: It sets a precedent for tracking EVERY user’s identity, eroding anonymity and opening doors to mass data collection. What starts with minors could expand to all, stifling open discourse.

2. Personal and criminal liability for platform executives: If “illegal, hateful, or harmful” content isn’t removed fast enough, bosses face jail.

⚠️ Danger: This will force over-censorship—platforms will delete anything remotely controversial to avoid risks, silencing political dissent, journalism, and everyday opinions. Your voice could be next if it challenges the status quo.

3. Criminalizing algorithm amplification: Amplifying “harmful” content via algorithms becomes a crime.

⚠️ Danger: Governments will dictate what you see, burying opposing views and creating echo chambers controlled by the state. Free exploration of ideas? Gone—replaced by curated propaganda.

4. “Hate and polarization footprint” tracking: Platforms must monitor and report how they “fuel division.”

⚠️ Danger: Vague definitions of “hate” could label criticism of the government as divisive, leading to shutdowns or fines. This can be a tool for suppressing opposition.

These aren’t safeguards; they’re steps toward total control. We’ve seen this playbook before—governments weaponizing “safety” to censor critics. On Telegram, we prioritize your privacy and freedom: strong encryption, no backdoors, and resistance to overreach.

✊ Stay vigilant, Spain. Demand transparency and fight for your rights. Share this widely—before it’s too late.

[Andy Gesellmann @triandyg]

@MauriceHoefgen Ach jetzt werden die wieder laut. Immer das gleiche Spiel. 😂

[Bryan Johnson @bryan_johnson]

Sauna is one of the most effective health protocols I've done. Here is everything I've learned; it's the most robust characterization ever produced.

Results:

1) Fifteen sessions of sauna dramatically reduced environmental toxins in my body:

+ 65% drop in 2,4-D
+ 100% drop in MEP
+ 15% drop in MBP
+ 100% drop in MEHP (undetectable post sauna)
+ 56% drop in NAPR
+ 56% drop in HEMA
+ 100% drop in Perchlorate (undetectable post sauna)

2. Sauna eliminated 85% of microplastics from my ejaculate.

Nov 2024:
165 particles/mL
July 2025: 20 particles/mL

Nearly identical drop in my blood same time period:
Oct 2024: 70 particles/mL
May 2025: 10 particles/mL

3. Sauna, without ice on the boys, devastated my fertility markers.

Total Motile Count: –56%
Concentration: –30%
Motility: –50%
Morphology: –48%
Count: –9%

4. Sauna coincided with my fertility markers being at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25.

+ total count: 600 M
+ concentration: 162 M
+ motility: 55%
+ total motile count: 330M
+ morphology (normal): 10%

We do not know what to make of these improvements. Was it the sauna? Sauna + ice? Ice only? We don't know but we did not identify any other protocols or lifestyle changes during this interval that would plausibly account for the change.

5. My vascular function improved by a ten year reduction in age. Now I have the vascular age of an elite 18-early 20s.

+ Central Systolic Blood Pressure: 96 mmHg
+ Central Pulse Pressure: 20 mmHg
+ Pulse Pressure Amplification: 160%
+ SEVR: 227%
+ Augmentation Pressure: 1 mmHg
+ Augmentation Index Wave: 3%
+ Traditional blood pressure: 107/75 mmHg

6. What type of sauna?
Use a dry sauna with high temperatures between 80-100°C (176 to 212°F) and 5-20% relative air humidity. Aim for the lower end of this spectrum, especially as a beginner. Higher temperatures closer to the boiling point can cause side effects like headaches and severely dried nose and eyes.

Note: Steam baths, hot tubs, and infrared saunas fail to replicate the same effects because they do not allow you to safely reach the required high temperatures and do not induce the same level of sweating, the necessary inverted (skin-to-core) temperature gradient, and the massive re-direction of blood to the skin with resulting vasodilation.

Dry sauna is unique, and very likely superior to wet (steam bath) and infrared saunas. By heating up your skin way faster than your core, dry hot sauna flips your core skin temperature gradient, eliciting the following hormetic benefits:

+ enhanced blood flow: the heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 2-+ increased sweating for detoxification: to maintain a stable core temperature, the skin produces 0.6-1 liter of sweat per hour, facilitating significant detoxification.
+ improved heat tolerance: the body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages)
+ safe activation of heat shock proteins: the skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia.
+ extended Exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, maximizing the benefits.

7. Sauna protocol and frequency
Type: hot dry sauna
Temperature: 176–212°F ( I do 200°F)
Relative air humidity: very low, 5-20%
Duration: 20 min
Frequency: 4–7x a week

8. Heat Protection

If you'd like, you can protect your head from the heat by wearing a sauna hat or wrapping it with a towel (use only cotton or other 100% natural material). You can breathe through a towel or cloth if needed to protect your nose. I am personally fine not doing this.

Most importantly, ice the balls.

Icing the testicles is absolutely required to prevent heat from damaging fertility markers.

+ Ice the testes during the sauna session.
+ Use a non-toxic, reusable ice pack material.
+ Wear cotton boxers and shorts.
+ Place ice packs in between the boxers and shorts.
+ Keep them in place for the entire session.

Men should care about preserving fertility markers even when they are not trying to conceive. Sperm quality is tightly coupled to testicular function, which governs testosterone production, metabolic health, and long term endocrine stability. When fertility parameters decline, the same upstream dysfunction often drives lower testosterone, higher inflammation, and increased cardiometabolic risk.

9. Hydration

Dry sauna induces sweating as part of its beneficial mechanism. Be sure to hydrate properly. In general, you might need to rehydrate with up to 16–32 oz (0.5–1 L) of fluid after a sauna session. Be sure to add electrolytes.

If you want to be precise, measure your sweat amount and electrolytes (saltiness) using a patch (e.g., from Gatorade) to quantify your liquid and electrolyte loss, and rehydrate accordingly. Some people have saltier sweat than others and must ensure they replenish electrolytes as well as water.

My results: my body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz. A single sauna session flushes 450–700 mg of sodium out of my body.

#

I wish you all the best in life my friend. A new era or being human is here. One where existence is the highest virtue. Prioritize sleep, daily exercise and eat well and you'll be in a strong position. Try to avoid the bad stuff. Anything that takes away your agency.

Be a warrior and caretaker of existence. Don't Die.

[Andy Gesellmann @triandyg]

@MauriceHoefgen 😂😂 no one cares

[Andy Gesellmann @triandyg]

@Aktiensuchtie @matthias_reder Denke du kannst hier weiterhelfen

[Andy Gesellmann @triandyg]

@sternde Ihr seid absolut ekelhaft und zum 🤮

[Andy Gesellmann @triandyg]

@tagesthemen 😤

[Konstantin Kisin @KonstantinKisin]

For my British and European friends who are "shocked" and "surprised", here are 10 reasons you didn't see this coming.

Read this short post and then read the replies from our American friends who will confirm what I'm saying.

1. Americans love their country and want it to be the best in the world. America is a nation of people who conquered a continent. They love strength. They love winning. Any leader who appeals to that has an automatic advantage.

2. Unlike Europeans, Americans have not accepted managed decline. They don't have Net Zero here, they believe in producing their own energy and making it as cheap as possible because they know that their prosperity depends on it.

3. Prices for most basic goods in the US have increased rapidly and are sky high. What the official statistics say about inflation and the reality of people's lives are not the same.

4. Unlike you, Americans do not believe in socialism. They believe in meritocracy. They don't care about the super rich being super rich because they know that they live in a country where being super rich is available to anyone with the talent and drive to make it. They don't resent success, they celebrate it.

5. Americans are the most pro-immigration people in the world. Read that again. Seriously, read it again. Americans love an immigrant success story. They want more talented immigrants to come to America. But they refuse to accept people coming illegally. They believe in having a border.

6. Americans are sensitive about racial issues and their country's imperfect history. They believe that those who are disadvantaged by the circumstances of their birth should be given the opportunity to succeed. What they reject, however, is the idea that in order to address the errors of the past new errors must be made. DEI is racist. They know it and they reject it precisely because they are not racist.

7. Americans are the most philosemitic nation on earth. October 7 and the pro-Hamas left's reaction shocked them to their very core because, among other things, they remember what 9/11 was like and they know jihad when they see it.

8. Americans are extremely practical people. They care about what works, not what sounds good. In Europe, we produce great writers and intellectuals. In America they produce (and attract) great engineers, businessmen and investors. Because of this, they care less about Trump's rhetoric than you do and more about his policies than you do.

9. Americans are deeply optimistic people. They hate negativity. The woke view of American history as a series of evils for which they must eternally apologise is utterly abhorrent to them. They believe in moving forward together, not endlessly obsessing about the past.

10. America is a country whose founding story is one of resistance to government overreach. They loathe unnecessary restrictions, regulations and control. They understand that freedom comes with the price of self-reliance and they pay it gladly.

[Andy Gesellmann @triandyg]

@twtomcat 🤦‍♂️

[Riley Gaines @Riley_Gaines_]

Men don't belong in women's sports #IStandWithAngelaCarini

Let's get it trending 🔥

[Robert F. Kennedy Jr @RobertKennedyJr]

They tried to take away your independent choice for president and I'm not going to let them.

Watch the presidential debate as it is supposed to be and decide for yourself.

Streaming right here on X and https://t.co/cNn8VVwFIl

[Andy Gesellmann @triandyg]

@babymohouseman Ja, der beste Tennis Spieler der Welt zum Beispiel. Gibt auch noch andere Lewandovski so viel ich weiß, Hamilton und viele mehr. Gibt sicher im Netz genug Info dazu ;-)