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How to keep Testosterone high while getting lean AF 1) no huge calorie deficits. 13 cals per pound goal bw 2) stop jacking up protein. And cutting carbs/fats. Balance best for T 3) high amounts of zinc/mag vital for T 4) vitamin D / sunlight great 5) keep sleep... show more

Greg O'Gallagher

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57,079 views • 4 months ago •via X (Twitter)

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This is wild. We have been lied to about everything We were told chicken is a health food, we’ve been told it’s what we should all be eating According to nutrient density information by multiple sources including the USDA, it ranks nearly dead last. Here’s the order for nutrient dense meat (generally) - Beef (especially grass-fed; high in protein, zinc, iron, B vitamins, creatine) - Lamb (often tops lists for nutrient density per serving; excellent fats, minerals, B vitamins) - Bison (very lean, high protein, strong mineral profile; frequently #1 or #2 vs. others) - Venison (lean, nutrient-packed game meat; high vitamins/minerals per calorie) - Fish (varies: fatty fish like salmon excel in omega-3s; high in protein/selenium) - Pork (good protein/minerals but often ranks below ruminants; varies by cut) And all the way at the bottom is chicken: - Chicken is excellent for lean protein but generally much lower in key micronutrients and fats compared to all the above We have been lied to about everything One of the big reason we switched from mainly eating mainly beef and other meats is marketing from major companies like Tyson Chicken was historically more of a delicacy or seasonal food in the US, not everyday staple like beef or pork. Mid-20th century campaigns by companies like Tyson and others successfully repositioned it as a cheap, healthy, everyday “lean protein” alternative Marketing played a major role in shifting consumer habits, emphasizing health and nutrition angles while industrial production scaled up dramatically. This was classic marketing to expand market share You should be upset

Wall Street Apes

921,224 views • 19 days ago

Boost #Testosterone Naturally! Testosterone isn’t just about muscles or masculinity, it's about your energy, mood, and drive. It’s more common than you think. Long work hours, belly fat, poor sleep, high stress, and too much screen time can all mess with your testosterone levels, often without you realizing it. Testosterone levels decrease naturally with age. Lower testosterone levels can lead to: •Hair thinning •Muscle loss •Fragile skin •Low libido •Mood swings, brain fog What can you do to maintain this hormone level in the body? .Move more: Resistance training, HIIT, strength exercises (but don’t overtrain) •Eat smarter: Foods rich in healthy fats, proteins, and key nutrients like vitamin D, zinc, and magnesium. Foods to focus on: eggs, fish, chicken, red meat, ghee, milk, curd, paneer, sprouts (moong, chana), whole grains •Prioritize sleep: Aim for 7 - 8 quality hours •Stress less: Chronic stress = high cortisol = lower testosterone •Ditch plastics: Swap plastic containers for glass or steel •Limit alcohol and quit smoking: Both disrupt hormone balance The easiest way to balance testosterone (and keep it steady) is to take care of your basics: how you eat, how you move, and how you rest. Always go for change that lasts, your hormones will thank you, and your energy will show it. #TestosteroneTips #NaturalHealth #Wellness

Boost #Testosterone Naturally! Testosterone isn’t just about muscles or masculinity, it's about your energy, mood, and drive. It’s more common than you think. Long work hours, belly fat, poor sleep, high stress, and too much screen time can all mess with your testosterone levels, often without you realizing it. Testosterone levels decrease naturally with age. Lower testosterone levels can lead to: •Hair thinning •Muscle loss •Fragile skin •Low libido •Mood swings, brain fog What can you do to maintain this hormone level in the body? .Move more: Resistance training, HIIT, strength exercises (but don’t overtrain) •Eat smarter: Foods rich in healthy fats, proteins, and key nutrients like vitamin D, zinc, and magnesium. Foods to focus on: eggs, fish, chicken, red meat, ghee, milk, curd, paneer, sprouts (moong, chana), whole grains •Prioritize sleep: Aim for 7 - 8 quality hours •Stress less: Chronic stress = high cortisol = lower testosterone •Ditch plastics: Swap plastic containers for glass or steel •Limit alcohol and quit smoking: Both disrupt hormone balance The easiest way to balance testosterone (and keep it steady) is to take care of your basics: how you eat, how you move, and how you rest. Always go for change that lasts, your hormones will thank you, and your energy will show it. #TestosteroneTips #NaturalHealth #Wellness

Deepta Nagpall

52,390 views • 1 year ago

Testosterone is far more than just a muscle-building hormone. It’s a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek (More Plates More Dates), host of the popular YouTube channel ‘More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone’s true role in health, from bone density and insulin sensitivity to brain function and longevity. We cover how lifestyle factors, diet, and micronutrients like vitamin D, zinc, and magnesium shape testosterone levels, and which testosterone-boosting supplements actually work versus those that are just hype. We dive deep into testosterone replacement therapy—when it’s warranted, what benefits to expect, the risks (like polycythemia and fertility suppression), and how delivery methods such as injections, creams, and orals formulations differ. We also explore testosterone therapy for women, cardiovascular disease and prostate cancer risk, and how DHT drives hair loss, plus the safety and efficacy of treatments like finasteride, minoxidil, microneedling, and ketoconazole shampoo. If you want to understand testosterone beyond the headlines, including its functions, its tradeoffs, and the practical ways to optimize it, this conversation is a must-listen. Links in the next post. Timestamps: 0:00 - Introduction 1:58 - Why men need testosterone 4:19 - Testosterone's role in women 6:00 - Does high testosterone shorten life? 9:19 - What castrati reveal about lifespan 12:15 - Free vs. total testosterone 15:49 - Measuring testosterone 18:36 - Reference ranges vs. symptoms 21:58 - When high T signals trouble 23:40 - What LH and FSH tell you 28:19 - Is high SHBG hurting your T? 32:10 - Why SHBG rises with age 36:52 - Signs of low testosterone 39:54 - Alcohol’s impact on testosterone 42:46 - How low-fat & low-carb diets lower T 43:25 - Micronutrient mistakes hurting hormones 45:19 - Excess body fat & low testosterone 48:46 - Risks of excessive endurance training 53:09 - Endocrine disruptors 55:50 - Are testosterone levels declining? 58:39 - Why dietary fat boosts hormones 1:01:02 - Does keto harm testosterone? 1:02:17 - Best exercise for testosterone 1:04:23 - Do vitamin D, zinc, magnesium help? 1:08:43 - Can boron boost free testosterone? 1:09:53 - Ashwagandha 1:14:07 - Is Tongkat Ali best for boosting T? 1:17:58 - Tongkat Ali vs. boron 1:19:27 - Shilajit, tribulus, & fenugreek 1:20:41 - Best 4 supplements for testosterone 1:22:25 - Dutch vs. blood tests for cortisol 1:23:40 - When to consider TRT 1:31:30 - Realistic TRT benefits 1:34:41 - TRT and heart risks 1:44:31 - Creams vs. injections 1:45:55 - TRT and prostate cancer risk 1:48:08 - Side effects of TRT 1:50:48 - Rollercoaster effect from injections 1:53:23 - Low testosterone risks vs. TRT 1:56:46 - Choosing TRT delivery methods 2:03:23 - Smaller, frequent injections safer? 2:05:20 - Maintaining fertility on TRT 2:13:20 - Why TRT shrinks testicles 2:14:47 - Biomarkers to track on TRT 2:24:04 - Testosterone therapy for women 2:33:57 - Can DHEA safely raise women's T? 2:36:54 - Causes of hair loss 2:43:08 - Does your hairline come from grandpa? 2:43:55 - Risks of stopping hair loss 2:53:02 - Ketoconazole, minoxidil & microneedling 2:56:03 - Topical vs. oral minoxidil 2:59:08 - Microneedling without minoxidil 3:01:59 - Finasteride, dutasteride & the brain 3:03:10 - Finasteride & nocebo effect 3:04:44 - Does minoxidil delay baldness? 3:06:13 - Can dutasteride extend lifespan?

Testosterone is far more than just a muscle-building hormone. It’s a cornerstone of health influencing mood, cognition, bone density, libido, and even longevity. In this episode, Derek (More Plates More Dates), host of the popular YouTube channel ‘More Plates More Dates' and co-founder of Marek Health, joins me to unpack testosterone’s true role in health, from bone density and insulin sensitivity to brain function and longevity. We cover how lifestyle factors, diet, and micronutrients like vitamin D, zinc, and magnesium shape testosterone levels, and which testosterone-boosting supplements actually work versus those that are just hype. We dive deep into testosterone replacement therapy—when it’s warranted, what benefits to expect, the risks (like polycythemia and fertility suppression), and how delivery methods such as injections, creams, and orals formulations differ. We also explore testosterone therapy for women, cardiovascular disease and prostate cancer risk, and how DHT drives hair loss, plus the safety and efficacy of treatments like finasteride, minoxidil, microneedling, and ketoconazole shampoo. If you want to understand testosterone beyond the headlines, including its functions, its tradeoffs, and the practical ways to optimize it, this conversation is a must-listen. Links in the next post. Timestamps: 0:00 - Introduction 1:58 - Why men need testosterone 4:19 - Testosterone's role in women 6:00 - Does high testosterone shorten life? 9:19 - What castrati reveal about lifespan 12:15 - Free vs. total testosterone 15:49 - Measuring testosterone 18:36 - Reference ranges vs. symptoms 21:58 - When high T signals trouble 23:40 - What LH and FSH tell you 28:19 - Is high SHBG hurting your T? 32:10 - Why SHBG rises with age 36:52 - Signs of low testosterone 39:54 - Alcohol’s impact on testosterone 42:46 - How low-fat & low-carb diets lower T 43:25 - Micronutrient mistakes hurting hormones 45:19 - Excess body fat & low testosterone 48:46 - Risks of excessive endurance training 53:09 - Endocrine disruptors 55:50 - Are testosterone levels declining? 58:39 - Why dietary fat boosts hormones 1:01:02 - Does keto harm testosterone? 1:02:17 - Best exercise for testosterone 1:04:23 - Do vitamin D, zinc, magnesium help? 1:08:43 - Can boron boost free testosterone? 1:09:53 - Ashwagandha 1:14:07 - Is Tongkat Ali best for boosting T? 1:17:58 - Tongkat Ali vs. boron 1:19:27 - Shilajit, tribulus, & fenugreek 1:20:41 - Best 4 supplements for testosterone 1:22:25 - Dutch vs. blood tests for cortisol 1:23:40 - When to consider TRT 1:31:30 - Realistic TRT benefits 1:34:41 - TRT and heart risks 1:44:31 - Creams vs. injections 1:45:55 - TRT and prostate cancer risk 1:48:08 - Side effects of TRT 1:50:48 - Rollercoaster effect from injections 1:53:23 - Low testosterone risks vs. TRT 1:56:46 - Choosing TRT delivery methods 2:03:23 - Smaller, frequent injections safer? 2:05:20 - Maintaining fertility on TRT 2:13:20 - Why TRT shrinks testicles 2:14:47 - Biomarkers to track on TRT 2:24:04 - Testosterone therapy for women 2:33:57 - Can DHEA safely raise women's T? 2:36:54 - Causes of hair loss 2:43:08 - Does your hairline come from grandpa? 2:43:55 - Risks of stopping hair loss 2:53:02 - Ketoconazole, minoxidil & microneedling 2:56:03 - Topical vs. oral minoxidil 2:59:08 - Microneedling without minoxidil 3:01:59 - Finasteride, dutasteride & the brain 3:03:10 - Finasteride & nocebo effect 3:04:44 - Does minoxidil delay baldness? 3:06:13 - Can dutasteride extend lifespan?

Dr. Rhonda Patrick

171,678 views • 11 months ago

What's the number one mistake that people make about satiety? Also, how can chicken breast and broccoli be high satiety per calorie (SPC), if people do not really feel full eating them? This may be the biggest misunderstanding that stops people from using satiety to lose weight and improve their metabolic health. As Ted ⚡️ Naiman shares in this clip, the fundamental misunderstanding is mixing up satiety with satiety per calorie. The best way to get a lot of satiety? Go to a buffet and eat a lot of everything you see. You'll get a lot of satiety, but at a cost of thousands and thousands of calories. Now, if you instead eat extremely high satiety per calorie foods, lets say egg whites and broccoli, you will likely not eat a lot of food. You'll probably end up eating quite few calories. So few, in fact, that you won't feel all that much satiety. In the latter case you ate super-high satiety per calorie foods, but very few calories. Therefore, the satiety you feel still isn't that high. Think of it like this. The higher the satiety per calorie number of the foods you eat, the fewer calories you're likely to end up eating. Period. However, the goal should not be to eat the very lowest number of calories you can. You can eat too little, and that won't make you feel your best. For example, eat only skinless chicken breast (76) and broccoli (89), and your average satiety per calorie may be 80. You'll eat very few calories and sure, you'll lose weight. But it will probably be fairly miserable. It's just too high, too effective. The goal should be to find a good balance for you. If you're looking for weight loss, that might be in the 50-70 range of average satiety per calorie. That's it for today. Don't mistake satiety and satiety per calorie. They are different ways of looking at things. Find the right balance for you. Not too high. Not too low. Just right. Or like we say in Sweden: Lagom. What's your favorite SPC range? More Try our Hava satiety app for free: Check the satiety score of any food: Visual guides:

What's the number one mistake that people make about satiety? Also, how can chicken breast and broccoli be high satiety per calorie (SPC), if people do not really feel full eating them? This may be the biggest misunderstanding that stops people from using satiety to lose weight and improve their metabolic health. As Ted ⚡️ Naiman shares in this clip, the fundamental misunderstanding is mixing up satiety with satiety per calorie. The best way to get a lot of satiety? Go to a buffet and eat a lot of everything you see. You'll get a lot of satiety, but at a cost of thousands and thousands of calories. Now, if you instead eat extremely high satiety per calorie foods, lets say egg whites and broccoli, you will likely not eat a lot of food. You'll probably end up eating quite few calories. So few, in fact, that you won't feel all that much satiety. In the latter case you ate super-high satiety per calorie foods, but very few calories. Therefore, the satiety you feel still isn't that high. Think of it like this. The higher the satiety per calorie number of the foods you eat, the fewer calories you're likely to end up eating. Period. However, the goal should not be to eat the very lowest number of calories you can. You can eat too little, and that won't make you feel your best. For example, eat only skinless chicken breast (76) and broccoli (89), and your average satiety per calorie may be 80. You'll eat very few calories and sure, you'll lose weight. But it will probably be fairly miserable. It's just too high, too effective. The goal should be to find a good balance for you. If you're looking for weight loss, that might be in the 50-70 range of average satiety per calorie. That's it for today. Don't mistake satiety and satiety per calorie. They are different ways of looking at things. Find the right balance for you. Not too high. Not too low. Just right. Or like we say in Sweden: Lagom. What's your favorite SPC range? More Try our Hava satiety app for free: Check the satiety score of any food: Visual guides:

Dr. E

24,528 views • 2 years ago

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

FoundMyFitness Clips

96,871 views • 1 year ago

☁️ CLOUD BREAD 🍞 Only 2 Ingredients! (High Protein, Low Carb) Just tried this viral fluff and it’s insane. Light as a cloud, tastes like actual bread, zero guilt. Perfect for keto, high-protein diets, or just when you’re craving something fresh out the oven. Recipe (makes 1 loaf): • 3 eggs (yolks + whites separated) • 150g Greek yogurt (or lactose-free) • Pinch of salt (optional) How to make it: 1. Whip egg whites to stiff peaks (electric mixer works best). 2. Mix yolks + Greek yogurt until smooth. 3. Gently fold whites into yolk mix (don’t overmix – keep it airy!). 4. Pour into parchment-lined loaf tin. 5. Bake at 170°C / 340°F for 25-30 min until golden. 6. Cool slightly, slice & enjoy. Macros (whole loaf approx): ~300 kcal | 33g protein | ~5-7g carbs | ~15g fat. This thing pulls apart like fresh sourdough but it’s basically pure protein. Game changer for breakfast, sandwiches, or snacking. If you ever have made this feel free to reply.

☁️ CLOUD BREAD 🍞 Only 2 Ingredients! (High Protein, Low Carb) Just tried this viral fluff and it’s insane. Light as a cloud, tastes like actual bread, zero guilt. Perfect for keto, high-protein diets, or just when you’re craving something fresh out the oven. Recipe (makes 1 loaf): • 3 eggs (yolks + whites separated) • 150g Greek yogurt (or lactose-free) • Pinch of salt (optional) How to make it: 1. Whip egg whites to stiff peaks (electric mixer works best). 2. Mix yolks + Greek yogurt until smooth. 3. Gently fold whites into yolk mix (don’t overmix – keep it airy!). 4. Pour into parchment-lined loaf tin. 5. Bake at 170°C / 340°F for 25-30 min until golden. 6. Cool slightly, slice & enjoy. Macros (whole loaf approx): ~300 kcal | 33g protein | ~5-7g carbs | ~15g fat. This thing pulls apart like fresh sourdough but it’s basically pure protein. Game changer for breakfast, sandwiches, or snacking. If you ever have made this feel free to reply.

🦅 Eagle Wings 🦅

546,217 views • 2 months ago

🍖🥚 PORK + EGGS IN ONE MEAL ? ✅ Health Benefits High-Quality Protein Boost: Pork + eggs give your body all essential amino acids for muscle growth and repair. Rich in Vitamins & Minerals: Pork → B1, B6, B12, zinc, iron Eggs → Vitamin D, choline, selenium Improved Energy Levels: This combo stabilizes blood sugar and keeps you full longer. Supports Brain & Nerve Function: Eggs provide choline; pork provides B-vitamins for mental performance. ⚠️ Potential Risks High Cholesterol & Saturated Fat: Eating too much may increase heart disease risk. Sodium Levels: Processed pork (bacon, sausages) may raise blood pressure. Overeating Calories: The combo is calorie-dense; portion control is important. Food Safety Concerns: Pork must be fully cooked to avoid infections; eggs should be well-cooked to prevent salmonella. 🍽️ Best Way to Eat Them Together Choose lean pork (tenderloin, fillet, loin chops). Cook with less oil (grill, bake, or air fry). Pair with vegetables for fiber and balance. Limit processed pork (bacon, ham, sausages). Ideal portion: 120–150g pork + 1–2 eggs per meal.

🍖🥚 PORK + EGGS IN ONE MEAL ? ✅ Health Benefits High-Quality Protein Boost: Pork + eggs give your body all essential amino acids for muscle growth and repair. Rich in Vitamins & Minerals: Pork → B1, B6, B12, zinc, iron Eggs → Vitamin D, choline, selenium Improved Energy Levels: This combo stabilizes blood sugar and keeps you full longer. Supports Brain & Nerve Function: Eggs provide choline; pork provides B-vitamins for mental performance. ⚠️ Potential Risks High Cholesterol & Saturated Fat: Eating too much may increase heart disease risk. Sodium Levels: Processed pork (bacon, sausages) may raise blood pressure. Overeating Calories: The combo is calorie-dense; portion control is important. Food Safety Concerns: Pork must be fully cooked to avoid infections; eggs should be well-cooked to prevent salmonella. 🍽️ Best Way to Eat Them Together Choose lean pork (tenderloin, fillet, loin chops). Cook with less oil (grill, bake, or air fry). Pair with vegetables for fiber and balance. Limit processed pork (bacon, ham, sausages). Ideal portion: 120–150g pork + 1–2 eggs per meal.

ERIC BRAVE

327,150 views • 8 months ago

The New Vegan Bloodwork is in‼️💪🌱🌍🧬⚡️✅ Face ID Login screen recorded video included for authentication ✅⤵️ After almost 8 years vegan now (7 years 10 months 17 days) see my most recent bio markers and read more below to get a breakdown of the new daily macro & calorie goals I’ll be following from today until my next labs - where I will then re-analyze and make any adjustments necessary‼️⤵️ Total T from March: 1136 ➡️ 1147 ✅ (consistently ranging from 1136 low to 1174 high for the last 2-3 years while I’ve been over the age of 30) ApoB - 1 year change: 68 ➡️ 63 ✅ (decreasing heart disease risk even with the increase in LDL from 60 to 64 and triglycerides from 40 to 52) HDL - 6 month change: 46 ➡️ 49 ✅ (more good cholesterol > 40 decreases my heart disease risk) LH - 1 year change: 4.9 ➡️ 8.6 ✅ (in the upper optimal range now from mid range a year ago - INCREASING while my testosterone(total & free)/estradiol/SHBG stay high 🤯 - proving that it’s clearly my body making the high natural sex hormones - not any extraneous unnatural source. So What’s the Plan Now⁉️⤵️: I’m going to keep doing what I’ve been doing the last 3-6 months (increased calories from healthy plant based fats while continuing to push my cardio training to the limit and resistance training for muscle mass maintenance) because it’s working perfectly as designed & pushing the exact numbers up that I wanted to move up! 💪🌱📈✅ I’ll try to stick to monounsaturated fats and not poly as the more poly fats may have lead to my trigs increasing as well. Part of that plan is also continuing to eat ~250-350gs of carbs, ~150-250gs protein, and ~100gs of healthy fats for 2500-3300 calories/day while consistently burning ~1000 of those calories a day on training days. 🌱🔥✅ Let’s discuss… what questions do you have⁉️😤🦍⤵️ 💪🌱🌍🧬⚡️✅

The New Vegan Bloodwork is in‼️💪🌱🌍🧬⚡️✅ Face ID Login screen recorded video included for authentication ✅⤵️ After almost 8 years vegan now (7 years 10 months 17 days) see my most recent bio markers and read more below to get a breakdown of the new daily macro & calorie goals I’ll be following from today until my next labs - where I will then re-analyze and make any adjustments necessary‼️⤵️ Total T from March: 1136 ➡️ 1147 ✅ (consistently ranging from 1136 low to 1174 high for the last 2-3 years while I’ve been over the age of 30) ApoB - 1 year change: 68 ➡️ 63 ✅ (decreasing heart disease risk even with the increase in LDL from 60 to 64 and triglycerides from 40 to 52) HDL - 6 month change: 46 ➡️ 49 ✅ (more good cholesterol > 40 decreases my heart disease risk) LH - 1 year change: 4.9 ➡️ 8.6 ✅ (in the upper optimal range now from mid range a year ago - INCREASING while my testosterone(total & free)/estradiol/SHBG stay high 🤯 - proving that it’s clearly my body making the high natural sex hormones - not any extraneous unnatural source. So What’s the Plan Now⁉️⤵️: I’m going to keep doing what I’ve been doing the last 3-6 months (increased calories from healthy plant based fats while continuing to push my cardio training to the limit and resistance training for muscle mass maintenance) because it’s working perfectly as designed & pushing the exact numbers up that I wanted to move up! 💪🌱📈✅ I’ll try to stick to monounsaturated fats and not poly as the more poly fats may have lead to my trigs increasing as well. Part of that plan is also continuing to eat ~250-350gs of carbs, ~150-250gs protein, and ~100gs of healthy fats for 2500-3300 calories/day while consistently burning ~1000 of those calories a day on training days. 🌱🔥✅ Let’s discuss… what questions do you have⁉️😤🦍⤵️ 💪🌱🌍🧬⚡️✅

Christian James

127,187 views • 1 year ago

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,770 views • 3 years ago

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇

Ábris Babicz | The Demi Cycle Protocol 🧬

63,588 views • 10 months ago

🥒HIGH PROTEIN MEDITERRANEAN CUCUMBER SALAD This is super fresh, crunchy, creamy, packed with protein, and one of those easy meals you can throw together in under 15 minutes and feel really good after eating. It’s light but filling, loaded with texture, and gives serious Mediterranean food vibes without needing a ton of ingredients. Makes 2 huge servings. This is such a great healthy easy lunch or light high protein dinner. Here is how I made it: 1.Start by browning 12oz of lean ground beef (I used 90/10) in a pan over medium heat. Season it with 1 tbsp oregano, 1 tbsp sweet paprika, 1 tbsp onion powder, 1/2 tbsp garlic powder, and generous salt and pepper. Cook until browned and fully cooked through. I go a little longer here at the end on medium-high heat at the end for about 5-7 mins to almost crisp up the beef. 2.While that’s going. slice 5-6 Persian cucumbers and add them to a large bowl or 2 jars with 1/4 finely diced red onion and 1 small cubed avocado. Add the cooked ground beef on top. with 3 tbsp thick greek yogurt, 2-3 tbsp finely chopped fresh parsley and mint, a couple squeezes of fresh lemon juice, 2 tbsp crumbled feta, 1 tsp red chili flakes, and a pinch of salt and pepper. 4.Toss everything together really well, and enjoy immediately. This is one of those easy healthy meals that’s light, high protein, but also refreshing and helps you feel good after! If you make it, let me know on SHREDHAPPENS! ENJOY! . . . . . . #healthyrecipes #healthyfoodshare #lowcarb #lowcarbrecipes #keto

🥒HIGH PROTEIN MEDITERRANEAN CUCUMBER SALAD This is super fresh, crunchy, creamy, packed with protein, and one of those easy meals you can throw together in under 15 minutes and feel really good after eating. It’s light but filling, loaded with texture, and gives serious Mediterranean food vibes without needing a ton of ingredients. Makes 2 huge servings. This is such a great healthy easy lunch or light high protein dinner. Here is how I made it: 1.Start by browning 12oz of lean ground beef (I used 90/10) in a pan over medium heat. Season it with 1 tbsp oregano, 1 tbsp sweet paprika, 1 tbsp onion powder, 1/2 tbsp garlic powder, and generous salt and pepper. Cook until browned and fully cooked through. I go a little longer here at the end on medium-high heat at the end for about 5-7 mins to almost crisp up the beef. 2.While that’s going. slice 5-6 Persian cucumbers and add them to a large bowl or 2 jars with 1/4 finely diced red onion and 1 small cubed avocado. Add the cooked ground beef on top. with 3 tbsp thick greek yogurt, 2-3 tbsp finely chopped fresh parsley and mint, a couple squeezes of fresh lemon juice, 2 tbsp crumbled feta, 1 tsp red chili flakes, and a pinch of salt and pepper. 4.Toss everything together really well, and enjoy immediately. This is one of those easy healthy meals that’s light, high protein, but also refreshing and helps you feel good after! If you make it, let me know on SHREDHAPPENS! ENJOY! . . . . . . #healthyrecipes #healthyfoodshare #lowcarb #lowcarbrecipes #keto

Shredhappens

41,980 views • 1 month ago

If you want easy healthy lunch ideas, here is a high protein cucumber tuna salad that takes 5 mins, and tastes so good. Comes out to 550 calories and 94 grams of protein, 6 net carbs for the whole thing, divide into two for 2 huge servings at 275 calories and 47g protein per serving If you forgot to meal prep and you want something healthy, filling, and packed with protein in no time, you’ve got to give this cucumber tuna salad a try. It’s as easy as it gets, and so good. You can also use leftover rotisserie chicken here if you prefer. Here is how I made it: 1.Thinly slice 5-6 Persian cucumbers for a little crunch and lots of volume. Add it to a large bowl or serving dish. 2.Add 2 cans of drained tuna to the bowl. can aadd any veggies you like here, just make sure they are finely diced so you get a bit of everything in each bite. I added 1/3 cup finely diced pickles (you can also use capers), 2 finely diced green onions or scallions, 1/4 small red onion finely diced, and a large handful of finely diced cilantro or parsley. 4.Finally, let’s dress it up. I added 4 tablespoons of greek yogurt, 1.5 tbsp of mayo, 1 tbsp dijon mustard, a couple generous pinches of salt and pepper and the juice of 1/2 small lemon. Toss it up, and enjoy on its own, as is, or scooped over some bell peppers like I did. If you make this, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #highprotein #lowcarb #healthyrecipes #keto #lowcarbrecipes

If you want easy healthy lunch ideas, here is a high protein cucumber tuna salad that takes 5 mins, and tastes so good. Comes out to 550 calories and 94 grams of protein, 6 net carbs for the whole thing, divide into two for 2 huge servings at 275 calories and 47g protein per serving If you forgot to meal prep and you want something healthy, filling, and packed with protein in no time, you’ve got to give this cucumber tuna salad a try. It’s as easy as it gets, and so good. You can also use leftover rotisserie chicken here if you prefer. Here is how I made it: 1.Thinly slice 5-6 Persian cucumbers for a little crunch and lots of volume. Add it to a large bowl or serving dish. 2.Add 2 cans of drained tuna to the bowl. can aadd any veggies you like here, just make sure they are finely diced so you get a bit of everything in each bite. I added 1/3 cup finely diced pickles (you can also use capers), 2 finely diced green onions or scallions, 1/4 small red onion finely diced, and a large handful of finely diced cilantro or parsley. 4.Finally, let’s dress it up. I added 4 tablespoons of greek yogurt, 1.5 tbsp of mayo, 1 tbsp dijon mustard, a couple generous pinches of salt and pepper and the juice of 1/2 small lemon. Toss it up, and enjoy on its own, as is, or scooped over some bell peppers like I did. If you make this, be sure to let me know on SHREDHAPPENS ENJOY! . . . . #highprotein #lowcarb #healthyrecipes #keto #lowcarbrecipes

Shredhappens

22,551 views • 1 month ago

🍰2 INGREDIENT VIRAL CHEESCAKE Will it be good? You can get 4-6 servings out of this easily. 4 huge servings would be 288 calories, 21.5g protein. 6 servings would be 193 cals, 14g protein per serving. I gotta say, I was skeptical about this one. I dont think it will work with any cracker, so I would recommend using either the biscoff crackers or graham crackers. But use any cracker you like. And while Ive seen people make it with plain yogurt, I do think you either need to use your favorite flavored protein, or if you are trying to keep it lowcarb, mix in some powdered sweetener and a little vanilla extract to make it work like me. Overall, very good! If you use a thick greek yogurt, you can get a ton of protein, or you can use skyr or siggis like I did, and have an easy snack with 20g protein a serving! 1.Grab your favorite thick yogurt. I used 24oz of skyr yogurt. I mixed in 2 tbsp powder monk fruit, a splash of vanilla extract, and 1/4 cup coffee. Make sure you mix this really well, taste and adjust as you wish. If you want to keep this as simple as possible, grab a thick vanilla greek yogurt. Dont use plain, unless you want to be disappointed :) 2.Remove about 4 tablespoons of the yogurt because you’re going to be adding some crackers in and its going to overflow. You want to be able to be able to put the lid on. 3.Add in as many crackers as you want. You can use a lower carb cracker here, or whatever savory cracker you prefer. This is going to work best with biscoff crackers for the best possible “cheesecake” type texture, but you can also try it with a lower sugar cracker, or even graham crackers. 4.Put the lid on, and pop it in the fridge for at least 12 hours or overnight. 5.Remove, and enjoy. You can top this with some cacao powder or top with crushed crackers or whatever you like! If you make it, be sure to let me know what you think on SHREDHAPPENS. And if you want more healthy recipes and high protein recipes, follow along. ENJOY! . . . . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

🍰2 INGREDIENT VIRAL CHEESCAKE Will it be good? You can get 4-6 servings out of this easily. 4 huge servings would be 288 calories, 21.5g protein. 6 servings would be 193 cals, 14g protein per serving. I gotta say, I was skeptical about this one. I dont think it will work with any cracker, so I would recommend using either the biscoff crackers or graham crackers. But use any cracker you like. And while Ive seen people make it with plain yogurt, I do think you either need to use your favorite flavored protein, or if you are trying to keep it lowcarb, mix in some powdered sweetener and a little vanilla extract to make it work like me. Overall, very good! If you use a thick greek yogurt, you can get a ton of protein, or you can use skyr or siggis like I did, and have an easy snack with 20g protein a serving! 1.Grab your favorite thick yogurt. I used 24oz of skyr yogurt. I mixed in 2 tbsp powder monk fruit, a splash of vanilla extract, and 1/4 cup coffee. Make sure you mix this really well, taste and adjust as you wish. If you want to keep this as simple as possible, grab a thick vanilla greek yogurt. Dont use plain, unless you want to be disappointed :) 2.Remove about 4 tablespoons of the yogurt because you’re going to be adding some crackers in and its going to overflow. You want to be able to be able to put the lid on. 3.Add in as many crackers as you want. You can use a lower carb cracker here, or whatever savory cracker you prefer. This is going to work best with biscoff crackers for the best possible “cheesecake” type texture, but you can also try it with a lower sugar cracker, or even graham crackers. 4.Put the lid on, and pop it in the fridge for at least 12 hours or overnight. 5.Remove, and enjoy. You can top this with some cacao powder or top with crushed crackers or whatever you like! If you make it, be sure to let me know what you think on SHREDHAPPENS. And if you want more healthy recipes and high protein recipes, follow along. ENJOY! . . . . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

Shredhappens

13,225 views • 21 days ago

HIGH PROTEIN + HEALTHY 🥜🍫CHOCOLATE PEANUT BUTTER LAVA CAKE You won’t believe this healthy dessert is high-protein with 50g protein, super lowcarb, and completely flourless! It makes two giant servings at 215 cals and 25g protein each and it’s SO good. Healthy desserts like this have been the game changer in keeping me on track during my 150lb weight loss journey - this is my fav one, and so good if you love chocolate and have a sweet tooth. Can you taste the cottage cheese? NO! Here is how I made it: Ingredients: 2 servings blended cottage cheese (about half a 16oz tub) 2 large eggs 3-4 tbsp powdered monkfruit (or sweetener of choice) 2.5-3 tbsp cacao powder (I use 3.5 tbsp for a richer taste) Splash of vanilla extract Optional: a sprinkle of chocolate chips Optional: Powdered Peanut butter and 1 tbsp crushed peanuts for the frosting 1️⃣ Process or blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish. 2️⃣ Crack in the eggs 3️⃣ Add the cacao powder (adjust for desired darkness). I like richer so I add more, but do what works for you. 4️⃣ Add 3-4 tbsp powdered monkfruit or preferred sweetener. 5️⃣ Add a splash of vanilla extract & mix thoroughly with a fork till no clumps. 6️⃣ Sprinkle chocolate chips on top, if desired, and add 1 to 2 tsp peanut butter inside. To make this lower calorie, skip the peanut butter here and just top it with the lower calorie pb frosting below. For the lower calorie peanut butter frosting mix 1-2 tbsp powdered peanut butter with 1-2 tbsp water or almond milk and 1 tsp powdered monkfruit. I promise, it’s just as good! 7️⃣ Pop it into the oven and bake at 350°F for 32 minutes. 8️⃣ Remove, let cool for 2 minutes, then top with the lower calorie pb drizzle, some crushed peanuts, and enjoy! If you try it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . . #lowcarb #lowcarbrecipes #keto #healthyrecipes #healthyfoodshare

HIGH PROTEIN + HEALTHY 🥜🍫CHOCOLATE PEANUT BUTTER LAVA CAKE You won’t believe this healthy dessert is high-protein with 50g protein, super lowcarb, and completely flourless! It makes two giant servings at 215 cals and 25g protein each and it’s SO good. Healthy desserts like this have been the game changer in keeping me on track during my 150lb weight loss journey - this is my fav one, and so good if you love chocolate and have a sweet tooth. Can you taste the cottage cheese? NO! Here is how I made it: Ingredients: 2 servings blended cottage cheese (about half a 16oz tub) 2 large eggs 3-4 tbsp powdered monkfruit (or sweetener of choice) 2.5-3 tbsp cacao powder (I use 3.5 tbsp for a richer taste) Splash of vanilla extract Optional: a sprinkle of chocolate chips Optional: Powdered Peanut butter and 1 tbsp crushed peanuts for the frosting 1️⃣ Process or blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish. 2️⃣ Crack in the eggs 3️⃣ Add the cacao powder (adjust for desired darkness). I like richer so I add more, but do what works for you. 4️⃣ Add 3-4 tbsp powdered monkfruit or preferred sweetener. 5️⃣ Add a splash of vanilla extract & mix thoroughly with a fork till no clumps. 6️⃣ Sprinkle chocolate chips on top, if desired, and add 1 to 2 tsp peanut butter inside. To make this lower calorie, skip the peanut butter here and just top it with the lower calorie pb frosting below. For the lower calorie peanut butter frosting mix 1-2 tbsp powdered peanut butter with 1-2 tbsp water or almond milk and 1 tsp powdered monkfruit. I promise, it’s just as good! 7️⃣ Pop it into the oven and bake at 350°F for 32 minutes. 8️⃣ Remove, let cool for 2 minutes, then top with the lower calorie pb drizzle, some crushed peanuts, and enjoy! If you try it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . . . #lowcarb #lowcarbrecipes #keto #healthyrecipes #healthyfoodshare

Shredhappens

13,915 views • 1 month ago

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 views • 1 year ago

Dan Quinn said, "Sometimes as coaches and leaders, you have to tell them the things they don't want to hear." "I'm comfortable doing that because they know I come from a place that I care about them, I love them, and I want the best for them." As players, be grateful when a coach tells you the truth because it shows you they care. They tell you the truth because they believe in you and your potential. • They want what's best for you. • They care about you as a person. • They see what you're capable of, even when you don't. Great leaders hold you accountable because they know it's the only way to help you grow into your best self. It means telling the hard truths while showing empathy and belief in your potential. Great Coaches Balance 3 Things: 1. Caring for you - Great coaches want what's best for you. They care for you as a person and believe in you and your potential. This is why they hold you to a high standard - they see what you can become, even when you don’t yet. 2. Having high standards - High standards set expectations. It creates clarity and direction about what habits and actions are expected. Great coaches set the bar high because they want the best for you, not because it’s easy. When someone believes in you enough to expect greatness, it inspires you to rise to the challenge. 3. Pushing you to grow before your comfort zone - Growth doesn’t happen without discomfort, and this is where development starts. Great coaches look to challenge you and develop you over time. This means expecting challenges, facing adversity, and refusing to accept the status quo. Bottom Line: People don't care how much you know until they know how much you care. Leadership will always be a relationship business.

Dan Quinn said, "Sometimes as coaches and leaders, you have to tell them the things they don't want to hear." "I'm comfortable doing that because they know I come from a place that I care about them, I love them, and I want the best for them." As players, be grateful when a coach tells you the truth because it shows you they care. They tell you the truth because they believe in you and your potential. • They want what's best for you. • They care about you as a person. • They see what you're capable of, even when you don't. Great leaders hold you accountable because they know it's the only way to help you grow into your best self. It means telling the hard truths while showing empathy and belief in your potential. Great Coaches Balance 3 Things: 1. Caring for you - Great coaches want what's best for you. They care for you as a person and believe in you and your potential. This is why they hold you to a high standard - they see what you can become, even when you don’t yet. 2. Having high standards - High standards set expectations. It creates clarity and direction about what habits and actions are expected. Great coaches set the bar high because they want the best for you, not because it’s easy. When someone believes in you enough to expect greatness, it inspires you to rise to the challenge. 3. Pushing you to grow before your comfort zone - Growth doesn’t happen without discomfort, and this is where development starts. Great coaches look to challenge you and develop you over time. This means expecting challenges, facing adversity, and refusing to accept the status quo. Bottom Line: People don't care how much you know until they know how much you care. Leadership will always be a relationship business.

Coach AJ 🎯 Mental Fitness

287,381 views • 1 year ago

seventeen hardships after debut 🥺 1. you can’t bring bags to the waiting room ⟶ 13 people bringing bags inside would just get in the way, since the waiting rooms weren’t big back then 2. had to hand in their phones ⟶ couldn’t use their phones for a year while promoting 3. couldn’t befriend other groups ⟶ got scolded for making friends with other groups because they said members all had to get even closer and shouldn’t “float outside” 4. no sleep ⟶ weren’t allowed to sleep while moving around, so they’d just wake each other up + getting scolded for gaining weight because their clothes didn’t fit 🍊: i slept on the toilet (during music core). i woke up, and then i got scolded again that day. i cried a ton on the way home, all by myself, just bcs of sleep. back then, you just felt like a criminal. 🍊: to all staff, please let artists get some sleep. DOKYEOM WITH MC BOO #도겸도함께_부승관의_비비디바비디부 #DKonBibbidiBobbidiBOO 세븐틴(SEVENTEEN)

seventeen hardships after debut 🥺 1. you can’t bring bags to the waiting room ⟶ 13 people bringing bags inside would just get in the way, since the waiting rooms weren’t big back then 2. had to hand in their phones ⟶ couldn’t use their phones for a year while promoting 3. couldn’t befriend other groups ⟶ got scolded for making friends with other groups because they said members all had to get even closer and shouldn’t “float outside” 4. no sleep ⟶ weren’t allowed to sleep while moving around, so they’d just wake each other up + getting scolded for gaining weight because their clothes didn’t fit 🍊: i slept on the toilet (during music core). i woke up, and then i got scolded again that day. i cried a ton on the way home, all by myself, just bcs of sleep. back then, you just felt like a criminal. 🍊: to all staff, please let artists get some sleep. DOKYEOM WITH MC BOO #도겸도함께_부승관의_비비디바비디부 #DKonBibbidiBobbidiBOO 세븐틴(SEVENTEEN)

디 ૮₍ ˃⤙˂ ₎ა

726,473 views • 6 months ago

Mumbai in 1964. Notice how thin everyone is. These guys were also eating carbs. The reason why everyone today is FAT is: 1) Highly palatable foods (Modern food is so tasty that you will inevitably overeat in the long run) 2) Cheap and convenient food (We eat whenever we want and as much as we want. You can literally get 1000 calories of food delivered to your house in 30 minutes or less for like $5) 3) High chronic stress (Increases appetite) 4) Low quality sleep (Increases appetite) If you want to be healthy, you gotta fix these 4 things from your environment. If you have some cash, taking the Live Intentionally: 90 Day Self-Improvement Program can SIGIFICANTLY improve your chances of success (How many times have you tried to lose weight by yourself and failed? Take the program. Stop wasting time.)

Mumbai in 1964. Notice how thin everyone is. These guys were also eating carbs. The reason why everyone today is FAT is: 1) Highly palatable foods (Modern food is so tasty that you will inevitably overeat in the long run) 2) Cheap and convenient food (We eat whenever we want and as much as we want. You can literally get 1000 calories of food delivered to your house in 30 minutes or less for like $5) 3) High chronic stress (Increases appetite) 4) Low quality sleep (Increases appetite) If you want to be healthy, you gotta fix these 4 things from your environment. If you have some cash, taking the Live Intentionally: 90 Day Self-Improvement Program can SIGIFICANTLY improve your chances of success (How many times have you tried to lose weight by yourself and failed? Take the program. Stop wasting time.)

LifeMathMoney ₿ | Unapologetic Truths.

30,205 views • 10 days ago

Before high carbohydrate fueling, I finished every race totally wrecked. Even in my best races, I’d cross the finish line desperate to stop. As an athlete, I had no idea how anyone could go farther than 50k. With high carb, I had a new realization: what I thought was an endurance limitation was just a fueling limitation. 100 milers feel easier than some trail 30ks I used to do. But knowing the science of high carb and actually slurping down tons of gels in a race setting are two different things. Episode 10 is all about a practice race at the Cheyenne Mountain 50k where the main goal was to get over 125 grams of carbs per hour (500+ calories) in an urgent, high-performance setting (I got to 135 grams per hour, which was a prelude to 150 grams per hour at my 50 miler 2 weeks later). It’s a super fun video by amazing director Cody Bare and presented by The Feed 🧡 Watch here and subscribe: What does high carb look like for everyone? It doesn’t have to be complicated! When you are pushing harder, start with a 40 gram of carb gel every 30 min plus electrolyte drink for hydration, dialed into your sweat needs. I think that anyone can learn to take a 40 gram gel every 30 min, and that alone will do more for endurance performance than almost every training intervention (except easy running and strides, of course 😂). You deserve high carb. In hard events, it improves adaptation AND health outcomes. Don’t listen to anyone preaching to you about health risks or fat adaptation like it’s 2010. The science has moved past that. Fuel the work you are doing. I just wish I could go back to 2010 and show my younger self this video of the end of a 50k. Oh how different the next 13 years could have been! That’s why I come to you with this message now: Give yourself the gift of higher carb, and higher carb will give you the gift of exploring new horizons. Carbs are for everyone 🧡💚💜

Before high carbohydrate fueling, I finished every race totally wrecked. Even in my best races, I’d cross the finish line desperate to stop. As an athlete, I had no idea how anyone could go farther than 50k. With high carb, I had a new realization: what I thought was an endurance limitation was just a fueling limitation. 100 milers feel easier than some trail 30ks I used to do. But knowing the science of high carb and actually slurping down tons of gels in a race setting are two different things. Episode 10 is all about a practice race at the Cheyenne Mountain 50k where the main goal was to get over 125 grams of carbs per hour (500+ calories) in an urgent, high-performance setting (I got to 135 grams per hour, which was a prelude to 150 grams per hour at my 50 miler 2 weeks later). It’s a super fun video by amazing director Cody Bare and presented by The Feed 🧡 Watch here and subscribe: What does high carb look like for everyone? It doesn’t have to be complicated! When you are pushing harder, start with a 40 gram of carb gel every 30 min plus electrolyte drink for hydration, dialed into your sweat needs. I think that anyone can learn to take a 40 gram gel every 30 min, and that alone will do more for endurance performance than almost every training intervention (except easy running and strides, of course 😂). You deserve high carb. In hard events, it improves adaptation AND health outcomes. Don’t listen to anyone preaching to you about health risks or fat adaptation like it’s 2010. The science has moved past that. Fuel the work you are doing. I just wish I could go back to 2010 and show my younger self this video of the end of a 50k. Oh how different the next 13 years could have been! That’s why I come to you with this message now: Give yourself the gift of higher carb, and higher carb will give you the gift of exploring new horizons. Carbs are for everyone 🧡💚💜

David Roche

42,201 views • 1 year ago

Fitness Update: End of 3 months of Bulking. Starting a 3 month cut tomorrow, my last cut of 2026. I lost about 50 pounds from January 2025 till the end of March 2026 with a 13 month straight cut aided by Retatrutide and Tirzepatide. Counted calories and ran a deficit and lifted weights the whole time. My body needed a break and a reset from the stress of cutting for that long and constant downregulating of my metabolism. I decided to take April off and just do more calories and more lifting, and that turned into deciding to do May and June as well. So for 3 months straight I've been eating a lot more and lifting a LOT. I've gained about 5 pounds. Abs are not very visible anymore. But I've put on some muscle and strength as well and increased my base metabolic rate by several hundred calories. This is positioning me to be able to better be able to run a deficit again and continue into another cut with more energy and success possible. So this is me thicc boi mode ready to start a cut and get lean and mean. I'm sitting at ~195 right now and ~16-18% body fat. Goal of my cut is to get to the 180 or so range over the next 3 months and be in the 12-13% BF range, at which point I'll do a slow patient bulk through Oct-January and enjoy the fall and Holidays with lots of calories and strength training. Starting tomorrow I'm going to add 30-45 minutes of daily fasted zone 2 cardio first thing in the morning to burn an extra 150-300 cals. And I will drop my daily calorie allowance about 400 calories from what I've been eating the last few months. (2500-2800 down to 2200 to start, lowering later to 2100 and 2000 lowest if necessary to keep rate of loss where I want) This should get me the 1+ pound per week rate of loss I'm looking for. And I'll continue to prioritize lifting and protein as well to preserve the muscle mass I've built up and get as much of the loss to be fat as possible. I'm also going zero alcohol the whole cut as well. If I execute well, I'll be by far the fittest and leanest I've ever been at the end of September and I'm excited to see what that looks and feels like when I get there. Going from 70+ pounds overweight to building your dream physique isn't a quick process, people. Give yourself a couple of years to work on it systematically. It took you years to get out of shape, so you can take a couple years to get into great shape. But once you're there it's easier to stay there than it was to get there thankfully. The work continues. Let me know if you have any questions about anything. I'm documenting the whole process and will keep y'all up to speed. Open book. Building in public for accountability and hopefully to help others with their journey as well. 4th pic is me at my fattest in 2024. Embarrassing to post but necessary conext. I was in a sad, sad state you guys and heading towards diabetes and an early grave. If I can do this, you can do this!

Fitness Update: End of 3 months of Bulking. Starting a 3 month cut tomorrow, my last cut of 2026. I lost about 50 pounds from January 2025 till the end of March 2026 with a 13 month straight cut aided by Retatrutide and Tirzepatide. Counted calories and ran a deficit and lifted weights the whole time. My body needed a break and a reset from the stress of cutting for that long and constant downregulating of my metabolism. I decided to take April off and just do more calories and more lifting, and that turned into deciding to do May and June as well. So for 3 months straight I've been eating a lot more and lifting a LOT. I've gained about 5 pounds. Abs are not very visible anymore. But I've put on some muscle and strength as well and increased my base metabolic rate by several hundred calories. This is positioning me to be able to better be able to run a deficit again and continue into another cut with more energy and success possible. So this is me thicc boi mode ready to start a cut and get lean and mean. I'm sitting at ~195 right now and ~16-18% body fat. Goal of my cut is to get to the 180 or so range over the next 3 months and be in the 12-13% BF range, at which point I'll do a slow patient bulk through Oct-January and enjoy the fall and Holidays with lots of calories and strength training. Starting tomorrow I'm going to add 30-45 minutes of daily fasted zone 2 cardio first thing in the morning to burn an extra 150-300 cals. And I will drop my daily calorie allowance about 400 calories from what I've been eating the last few months. (2500-2800 down to 2200 to start, lowering later to 2100 and 2000 lowest if necessary to keep rate of loss where I want) This should get me the 1+ pound per week rate of loss I'm looking for. And I'll continue to prioritize lifting and protein as well to preserve the muscle mass I've built up and get as much of the loss to be fat as possible. I'm also going zero alcohol the whole cut as well. If I execute well, I'll be by far the fittest and leanest I've ever been at the end of September and I'm excited to see what that looks and feels like when I get there. Going from 70+ pounds overweight to building your dream physique isn't a quick process, people. Give yourself a couple of years to work on it systematically. It took you years to get out of shape, so you can take a couple years to get into great shape. But once you're there it's easier to stay there than it was to get there thankfully. The work continues. Let me know if you have any questions about anything. I'm documenting the whole process and will keep y'all up to speed. Open book. Building in public for accountability and hopefully to help others with their journey as well. 4th pic is me at my fattest in 2024. Embarrassing to post but necessary conext. I was in a sad, sad state you guys and heading towards diabetes and an early grave. If I can do this, you can do this!

Clint Fiore 🦬 DM for Biz Deals

75,761 views • 1 month ago