Kelly Kirk Episode Notes

222 Muscle Sofia Graham Foundation: 222Muscle 222Muscle

Donate to the foundation: 222Muscle 222Muscle

Sofia Graham’s legacy Instagram: Instagram (@mediterranean_muscle)

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Sofia M. Graham (Age 27) Obituary

www.legacy.com

On Saturday, July 31, 2021. Survived by her mother, Roberta W. Graham (Christopher Casey), Aunt, Sheila Whetzel (Steve Matthews), Uncle, Norman Whetzel (Kristina), Aunt, Deb Matthews (Chey Larson), Aunt, Lynne Siefert (Mark), Cousin, Ashley Matthews (Kevin Brady, Alice, and Adam), and long-term boyfriend, Kelly Kirk. Predeceased by her father, William Graham, and grandparents.

Born in Tbilisi, Georgia, on February 21, 1994. Adopted and emigrated to the US as an infant. Grew up in Manassas, VA and graduated from Woodbridge Senior High School’s Center for Performing Arts program in cello performance. Performed with the Prince William County Youth Orchestra. Attended Radford University and subsequently became a Dental Assistant at Pediatric Dental Care (PDC), until her death. Provided hands-on instruction to students attending the Dental Assistance Training School (DATS).

With a passion for weightlifting and bodybuilding, she spent many hours in the gym and competed in body-building competitions, winning numerous awards. Sofia made friends everywhere. Friendly, intense, active, quirky, and a delight. As we journey through life, we may meet individuals who have a positive or profound impression on us, like Sofia. She lived life to the fullest, was full of energy and kindness, with a positive, confident attitude and discipline, which she carried not only to the gym but also to work. Always willing to provide a helping hand and go above and beyond.

Truly, one of a kind. Memorial service and celebration will be scheduled in the future. She will be interred with her father at National Memorial Park in Falls Church, VA.

Kelly Kirk’s Background

Personal Background & Career Journey

Kelly Kirk is a 55-year-old high school nutrition teacher who has worked in the bodybuilding industry for decades. He works as an expediter for the NPC/IFBB (the organizations behind Mr. Olympia), helping coordinate bodybuilding competitions. He's also a competitive bodybuilder himself and runs a nutrition company focusing on healthy keto dieting.

Major Life Tragedies

Kelly experienced an extraordinary series of losses over about 15 years:

2009: His 11 and 12-year-old nephew and niece were murdered by their stepfather
Shortly after: His mother passed away suddenly
One month later: His father was diagnosed with stage 4 brain cancer and died about a year later
He also lost other family members, including a nephew to fentanyl overdose

Business Failure & Homelessness

Kelly co-owned a Powerhouse Gym with two best friends that ultimately failed due to poor business decisions, bad leases, and partnership disagreements. When the gym closed, Kelly lost everything and lived in his smart car at a rest stop for about three months, lying to family and friends about his situation out of embarrassment.

Meeting Sofia

During the gym's final months, Kelly met Sofia Graham, a 4'10" pediatric dental hygienist who wanted to compete in bodybuilding. She had actually seen him at a competition and came to the gym specifically to meet him. Despite their age difference, they fell deeply in love and began building what Kelly calls their "empire" together.

Recovery Through Fitness

A friend gave Kelly and Sofia free gym memberships with the condition they actually use them. Training together daily, Kelly discovered that as his physical health improved, so did his mental health. This experience became foundational to his later philosophy about mental health through physical strength.

Sofia's Death & Grief

After about 6-7 years together, Sofia died suddenly of a heart attack in her sleep while visiting her mother. Kelly describes her as his "person" and says he still grieves daily, nearly three years later. Her last text to him was encouraging him to compete again and "win the whole effing thing."

222 Muscle Foundation

Inspired by how Sofia believed in him when no one else did, Kelly founded the 222 Muscle - Sofia Graham Foundation, a 501(c)(3) nonprofit that's reportedly the only organization in the country focused on mental health through physical strength. The foundation provides gym memberships and training to people going through trauma or tragedy.

The "222" comes from hotel room numbers and competition numbers that kept appearing in their relationship - Sofia's first competition number was 222, and she won. It happened again at a national competition with 1,400 competitors.

Philosophy & Message

Across multiple interviews, Kelly emphasizes several key themes:

Growth when you think it's impossible: His main message about pushing through adversity
Physical health improving mental health: The core of his foundation's mission
Accountability: Taking responsibility for your situation
Finding your "why": Sofia remains his motivation
The importance of community: How the gym community supported him through tragedies

Current Work

Kelly continues teaching nutrition, competing in bodybuilding (pursuing his pro card), working bodybuilding shows, and growing his foundation. He's also certified through John Maxwell for leadership training and speaks to businesses about growth and overcoming adversity.

The overarching narrative is one of resilience - how someone can experience devastating losses yet channel that pain into helping others, finding purpose in honoring those he's lost while continuing to grow personally and professionally.

Episode Notes

Ketones, Glycogen, Ketosis, and GKI (Glucose Ketone Index)

Ketones are molecules your body produces when it breaks down fat for fuel instead of glucose. The three main types are beta-hydroxybutyrate, acetoacetate, and acetone. Think of them as an alternative fuel source - like having a backup generator when the main power (glucose) isn't readily available.
Glycogen is your body's stored form of glucose, primarily kept in your liver and muscles. It's like having a gas tank - when you need quick energy, your body breaks down glycogen back into glucose. You can store roughly 400-500 grams of glycogen total.
Ketosis is the metabolic state where your body is primarily burning fat and producing ketones for energy instead of relying on glucose. This typically happens when glycogen stores are depleted, such as during fasting, very low-carb eating, or extended exercise. Your liver ramps up ketone production to fuel your brain and other organs.
GKI (Glucose Ketone Index) is a ratio that measures the relationship between your blood glucose and ketone levels. It's calculated by dividing glucose (in mg/dL) by ketones (in mmol/L) and then dividing by 18. A lower GKI indicates deeper ketosis - values under 3 suggest therapeutic ketosis, while 3-6 indicates nutritional ketosis.
The basic flow works like this: when you eat carbs, you use glucose and store excess as glycogen. When glycogen runs low (through fasting or carb restriction), your body shifts to breaking down fat into ketones for fuel, entering ketosis. The GKI helps quantify how deep into this fat-burning state you are

Hope Molecules

Hope molecules, also known as myokines, are proteins and other signaling molecules released by your muscles during physical activity.

The term "hope molecules" was coined by Stanford psychologist Kelly McGonigal to describe how these biochemical substances can literally make you feel more hopeful and resilient.

When you exercise, your muscles act like an endocrine organ, secreting various compounds into your bloodstream. Some key hope molecules include:

BDNF (Brain-Derived Neurotrophic Factor) - Often called "Miracle Gro for the brain," this protein promotes the growth of new brain cells and strengthens neural connections, particularly in areas related to learning, memory, and mood regulation.
Irisin - This hormone helps convert white fat to brown fat (which burns more calories) and can cross the blood-brain barrier to promote the production of BDNF in the brain.
Cathepsin B - Released during aerobic exercise, this enzyme can improve memory and cognitive function.
VEGF (Vascular Endothelial Growth Factor) - Promotes the growth of new blood vessels in both muscles and the brain, improving oxygen and nutrient delivery.
IGF-1 (Insulin-like Growth Factor-1) - supports brain cell growth and survival

These molecules help explain why exercise is so effective for mental health. They don't just make you physically stronger - they literally change your brain chemistry in ways that increase optimism, reduce anxiety and depression, and build psychological resilience. Even a single bout of exercise can trigger the release of these beneficial compounds, though regular physical activity provides the most sustained benefits.

Ketones/Electrolytes vs Caffeine/Psychoactive substances

Ketones/Electrolytes:

Function: Provide direct fuel and maintain physiological balance
Mechanism: Ketones serve as an alternative energy source for the brain and muscles, while electrolytes (sodium, potassium, magnesium) maintain proper nerve function, muscle contraction, and fluid balance
Effects: Sustained energy without stimulation, improved hydration, potential cognitive clarity from stable fuel supply
Duration: Longer-lasting, steady effects tied to metabolic processes
Side effects: Generally minimal when used appropriately; excess can cause digestive upset or electrolyte imbalances

Caffeine/Psychoactive Substances:

Function: Stimulate the nervous system and alter brain chemistry
Mechanism: Caffeine blocks adenosine receptors (reducing perceived fatigue) and increases dopamine/norepinephrine; other psychoactives work through various neurotransmitter systems
Effects: Alertness, focus, mood changes, potentially increased heart rate and blood pressure
Duration: Typically shorter-term with peaks and crashes
Side effects: Can include jitters, anxiety, sleep disruption, tolerance, and withdrawal

Key Distinction: Ketones/electrolytes work with your body's natural metabolic and physiological processes, while caffeine/psychoactives actively alter brain chemistry and nervous system function. The first category supports normal function, while the second modifies it.

Gut Serotonin

The relationship between gut serotonin and mental health is more complex than a direct correlation. While it's true that about 90-95% of the body's serotonin is produced in the gut (primarily by enterochromaffin cells in the intestinal lining), this gut serotonin operates largely independently from brain serotonin due to the blood-brain barrier.

Key points about gut vs. brain serotonin:

The serotonin produced in your gut primarily regulates digestive functions like motility, secretion, and gut sensitivity. It doesn't directly cross into the brain to affect mood, anxiety, or other mental health functions. Your brain produces its own serotonin separately using the same precursor (tryptophan) but through different pathways.

However, there are indirect connections:

The gut-brain axis does create meaningful relationships between digestive health and mental wellbeing. Your gut microbiome can influence serotonin production, inflammation levels, and vagus nerve signaling - all of which can impact mood and mental health. Certain gut bacteria can produce neurotransmitter precursors or influence the availability of tryptophan for brain serotonin synthesis.

Regarding food and serotonin quality:

Diet absolutely matters, but not through direct gut serotonin transfer. Foods rich in tryptophan (like turkey, eggs, cheese, salmon), complex carbohydrates that help tryptophan cross the blood-brain barrier, and foods that support healthy gut bacteria can all influence your brain's ability to produce serotonin effectively.

So while there's no direct 1:1 correlation between gut serotonin levels and mental health, maintaining good digestive health through diet can certainly support overall mental wellbeing through these interconnected pathways.

Extended Fast

Here's what typically happens during an extended fast:

First 12-24 hours: Your body primarily uses stored glycogen (carbohydrates) and begins shifting toward fat burning.
24-48 hours: Fat becomes the dominant fuel source through ketosis. Your liver converts fat into ketones, which your brain and other organs can use efficiently.
Protein usage: Some protein breakdown does occur throughout fasting, but it's relatively minimal during the first 48-72 hours when you have adequate fat stores. Your body preferentially burns fat to preserve muscle mass. The rate of protein breakdown is actually lower during fasting than many people expect - studies show muscle protein breakdown increases only modestly.

Key Studies on Extended Fasting and Protein Usage

10-Day Fasting Study (2021): A prospective study of 16 healthy men during a 10-day fast found that protein loss occurs in early fasting but decreases as ketogenesis increases. Plasma 3-methylhistidine (a marker of muscle protein breakdown) increased until day 5 of fasting and then decreased, suggesting that protein sparing follows early proteolysis Nih PubMed.

14-Day Continuous Fasting Study (2023): Research showed that within 14 days of fasting, muscle-related protein catabolism starts to reach a plateau while fat catabolism continued to increase. The study provided evidence that after passing a certain point, the system starts preventing further proteolysis and protein levels are basically maintained at a set point Frontiers | A novel fasting regimen revealed protein reservation and complement C3 down-regulation after 14-day’s continual dietary deprivation.

72-Hour Fasting Studies: Research examining 72 hours of fasting in lean participants found that this duration reduced insulin-stimulated glucose uptake but was associated with increased lipid oxidation, not accumulation of breakdown products that would indicate significant muscle catabolism Prolonged fasting-induced metabolic signatures in human skeletal muscle of lean and obese men | PLOS One.

What the Research Shows About 50-Hour Fasts

The studies indicate:

Protein sparing increases over time: The 10-day study showed that nitrogen excretion dropped and remained stable during fasting, limiting protein breakdown to only 25% of total weight loss, with the majority coming from fat stores Is muscle and protein loss relevant in long‐term fasting in healthy men? A prospective trial on physiological adaptations - PMC.
Ketosis protects muscle: The research demonstrated a major shift towards lipid and ketone metabolism, with muscle function being maintained or even improved during extended fasting when combined with light physical activity Is muscle and protein loss relevant in long‐term fasting in healthy men? A prospective trial on physiological adaptations - PMC.
Timeline matters: Studies show that during prolonged fasting (>72 hours), when ketosis is well-established, there is actually a negligible contribution of protein breakdown to energy provision Metabolism of ketone bodies during exercise and training: physiological basis for exogenous supplementation - PMC.

Very Low Carbs High Fat (VLCHF)

The VLCHF/ketogenic approach has roots going back over a century, with several key studies and literature milestones:

Early medical origins (1920s): The ketogenic diet was first developed at Johns Hopkins Hospital by Dr. Russell Wilder in 1921 as a treatment for epilepsy in children. This built on earlier observations that fasting could reduce seizures, and researchers found they could mimic fasting's effects through severe carb restriction.

Modern resurgence - key publications:

Dr. Robert Atkins (1972): "Dr. Atkins' Diet Revolution" popularized low-carb eating for weight loss, though it wasn't strictly VLCHF in the modern sense.
Dr. Stephen Phinney and Dr. Jeff Volek:
These researchers became pivotal figures with studies in the 1980s and beyond. Key works include:

Phinney's 1983 study on cyclists maintaining performance on ketogenic diets
Their book "The Art and Science of Low Carbohydrate Living" (2011)

Swedish influence: Dr. Andreas Eenfeldt and the Swedish low-carb movement gained significant attention in the 2000s, popularizing LCHF (Low Carb High Fat) terminology.

Recent clinical research: Studies by researchers like Dr. Sarah Hallberg, Dr. Eric Westman, and others have examined VLCHF for diabetes management and metabolic health, particularly through organizations like Virta Health.

Boston Marathon: Media's Role in Broadcasting Acute Stress Following the Boston Marathon Bombings

"Media's Role in Broadcasting Acute Stress Following the Boston Marathon Bombings" is a groundbreaking research study published in the Proceedings of the National Academy of Sciences (PNAS) in 2014. The study was conducted by researchers from UC Irvine, including lead author E. Alison Holman and co-authors Dana Rose Garfin and Roxane Cohen Silver.

Key Study Details

The researchers conducted an Internet-based survey between April 29 and May 13, 2013 (2-4 weeks after the Boston Marathon bombings), with representative samples of residents from Boston (n = 846), New York City (n = 941), and the remainder of the United States (n = 2,888) PubMed PNAS, for a total of 4,675 adults.

Main Findings

The study revealed several striking findings about media exposure and psychological impact:

Media vs. Direct Exposure: Six or more daily hours of bombing-related media exposure in the week after the bombings was associated with higher acute stress than direct exposure to the bombings PubMed PNAS. This was one of the most surprising findings of the research.

Dose-Response Relationship: Acute stress symptoms increased with each additional hour of bombing-related media exposure via television, social media, videos, print or radio Prolonged viewing of Boston Marathon bombings media coverage tied to acute stress – UC Irvine News. People exposed to six or more hours per day of bombing-related media coverage were nine times more likely to report high acute stress than those with minimal media exposure Prolonged viewing of Boston Marathon bombings media coverage tied to acute stress – UC Irvine News.

Geographic Spread: Acute stress symptom scores were comparable in Boston and New York, but lower nationwide when compared with Boston Media's role in broadcasting acute stress following the Boston Marathon bombings - PubMed, demonstrating how media can spread psychological distress beyond directly affected communities.

Implications and Conclusions

The authors conclude that repeatedly engaging with trauma-related media content for several hours daily shortly after collective trauma may prolong acute stress experience and promote substantial stress-related symptoms. Thus, mass media may become a means of spreading the negative consequences of community trauma beyond communities directly affected Media's Role in Broadcasting Acute Stress Following the Boston Marathon Bombings | Office of Justice Programs.

The study challenges traditional assumptions about trauma exposure, showing that individuals must not necessarily be directly exposed to an event to be at risk for stress-related disorders Prolonged viewing of Boston Marathon bombings media coverage tied to acute stress – UC Irvine News. The researchers emphasize that there is no psychological benefit to repeated exposure to graphic images of horror Prolonged viewing of Boston Marathon bombings media coverage tied to acute stress – UC Irvine News.

Huberman Lab Idiot Compassion vs Wise Compassion

01:21:31 Scicomm Media How to Find & Be a Great Romantic Partner | Lori Gottlieb

Idiot Compassion: Surrounding yourself with people who are only going to validate your experience.
Wise Compassion: What is actually going on here?

Statin Drugs

What they do:

Statins are a class of drugs often prescribed by doctors to help lower cholesterol levels in the blood. By lowering the levels, they help prevent heart attacks and strokes Side Effects of Cholesterol-Lowering Statin Drugs. Statins work by interfering when your liver makes cholesterol Statins: How They Work & Side Effects, specifically by blocking an enzyme called HMG-CoA reductase that is involved in making cholesterol.

List of Statins + Uses, Types & Side Effects - Drugs.com

Maslow's Hierarchy of Needs

Physiological Needs (Base level), Safety Needs, Love and Belonging Needs, Esteem Needs, Self-Actualization (Top level)
Updated beyond 5 levels: Physiological, Safety, Love/Belonging, Esteem, Cognitive Needs, Aesthetic Needs, Self-Actualization, Self-Transcendence

Maslow's Hierarchy of Needs is a psychological theory developed by Abraham Maslow in 1943 that organizes human needs into a five-level pyramid. The theory suggests that people are motivated to fulfill basic needs before moving on to higher-level psychological and self-fulfillment needs.

The hierarchy, from bottom to top, includes:

Physiological Needs - The most basic survival requirements like food, water, shelter, sleep, and air. These must be satisfied first before any other needs can motivate behavior.
Safety Needs - Security and protection from physical and emotional harm, including personal safety, financial security, health, and stability in one's environment.
Love and Belongingness Needs - Social connections including friendship, intimacy, family bonds, and a sense of belonging to groups or communities.
Esteem Needs - Both self-esteem and recognition from others, including confidence, achievement, respect, and the need to feel valued and appreciated.
Self-Actualization - The highest level, representing the need to reach one's full potential and pursue personal growth, creativity, and meaning. This involves becoming the best version of oneself.

Maslow originally proposed that people generally progress through these levels in order - you can't focus on self-actualization if you're struggling to find food or shelter. However, he later acknowledged that the progression isn't always linear and people might work on multiple levels simultaneously.

Maslow did expand his original five-level hierarchy later in his career. In the 1960s and 1970s, he revised his theory to include additional levels, creating what's sometimes called the eight-level hierarchy.

The expanded version includes:

Physiological Needs - Basic survival requirements
Safety Needs - Security and protection
Love and Belongingness Needs - Social connections and acceptance
Esteem Needs - Self-respect and recognition from others
Cognitive Needs - The need to know, understand, and explore. This includes curiosity, the desire for knowledge, and the need to make sense of the world.
Aesthetic Needs - The appreciation of beauty, balance, and form. This includes the need for beauty in one's surroundings and experiences.
Self-Actualization - Reaching one's full potential and personal growth
Self-Transcendence - Going beyond the self to help others realize their potential or to serve causes greater than oneself. This involves spiritual connection and helping others achieve self-actualization.

The cognitive and aesthetic needs were positioned between esteem and self-actualization, while self-transcendence was placed at the very top as the highest human motivation. Self-transcendence reflects Maslow's later interest in peak experiences, spirituality, and how people can move beyond personal fulfillment to serve something larger than themselves.

However, the original five-level model remains more widely known and taught, partly because Maslow's expanded work received less attention and he died in 1970 before fully developing these ideas.