Fellas: today we start Mission 1. This is the foundation of performance medicine. If your insulin is out of control, you can’t burn fat, you can’t build muscle, your energy tanks, and your testosterone signaling collapses. Most doctors never teach this. I love to. For the next 7 days, we’re resetting the metabolic pathway that controls hunger, energy, fat loss, and testosterone. THE RULES (they are all labeled #1 as they are all equally important) 1. Walk 10 minutes after your biggest meal. This activates GLUT4 in your muscles — they pull glucose out of the blood without insulin. Less insulin → better testosterone → better performance. 1. Build your meals in this exact order: Protein → Veggies → Fats → Carbs (last) Why? Eating protein and fiber first slows gastric emptying and flattens the glucose spike. Flatter spike → lower insulin → better hormonal signaling. Example: Chicken → broccoli → avocado → rice. Same calories. Completely different physiology. **1. No snacking. Eat 2–3 structured meals only. Minimum 12-hour overnight fast.** Every snack = another insulin spike. Constant spikes = suppressed GnRH → suppressed LH → lower testosterone. A simple structure that works: - Last meal at 7–8pm - First meal 12 hours later (or longer if it fits your training) Keep insulin low between meals so your body can burn fat and restore hormonal rhythm. 1. Sleep 7+ hours. Low sleep raises cortisol, and cortisol shuts down GnRH — the signal to make testosterone. This is a non-negotiable. **1. Check in here daily with: “Day __ done.” Accountability is the engine of this Brotherhood. Every man here is taking ownership of his biology. WHY THIS MISSION MATTERS Most guys think “low testosterone” is the root problem. It’s not. For most men over 30: Insulin resistance is the silent force killing their hormones. Fix insulin → testosterone rises naturally. Fix insulin → energy stabilizes. Fix insulin → fat loss becomes automatic. If you want the mechanism, head over to the classroom tab and deep dive into the Insulin lectures. #Insulin

Welcome to the Covenix Brotherhood: a movement of men taking ownership of their biology and performance. I’m Dr. Christien Peña, Emergency Medicine physician and founder of Covenix Health. After years inside the system, I realized modern medicine doesn’t create health-it manages sickness. This community exists to change that. Inside, you’ll learn: • How to understand your body like a doctor • How to fix energy, hormones, and metabolism from the root • How to live with integrity, discipline, and ownership 👇 Your next step: Introduce yourself below — tell us what you’re optimizing for: energy, strength, focus, or performance. Welcome to the front line of performance medicine! -Dr. Pena