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Hydration is key to feeling and performing your best! Start by drinking half your weight in ounces of water daily, and add 0.5–1 ounce for every minute of active exercise. 💧 Don’t forget electrolytes—they replace essential minerals lost when you sweat. Try adding electrolytes and amino acids

Fat loss isn’t just about calories—it’s about understanding the roadblocks in your body’s way. From toxins stored in fat cells to gut microbiome imbalances and inflammation, there are many factors that can impact your ability to lose fat and build muscle. In this video, we explore these

Want to lose weight while building muscle? Caloric restriction is key, but it doesn’t have to mean extreme dieting. Dr. Bill Campbell’s @billcampbellphd research suggests cycling caloric restriction: spend 5 days a week in a 25% calorie deficit, then eat at maintenance for 2 days. This approach

Ready to level up your cardio? Try High-Intensity Interval Training (HIIT) twice a week! 🚴‍♀️ Alternate between 30-60 seconds of intense effort (think pedaling as hard as you can) and a recovery period twice as long. Aim for 4-8 minutes of intense intervals. The key is to

Convinced you don't have time to work out? I've got an easy solution for you—and you can do it anytime, anywhere. No excuses! Exercise snacks help you maximize your results in minimal time. You can do them in a few minutes throughout the day, or all at

Here’s why protein is a game-changer for your diet: Eating protein first helps you make better food choices, like reaching for more non-starchy veggies. 🥦 Plus, it reduces cravings, keeps you fuller longer, and even helps you burn more calories thanks to its high thermic effect (20-30%

Discover the fascinating benefits of compressing your feeding window and the science behind autophagy, ketosis, and cellular repair. Learn how fasting triggers powerful processes like recycling damaged cells, promoting brain health, and reducing inflammation—all while balancing your body's need to build muscle and stay strong. Whether you're

In this episode, I sit down with the incredible Dr. Zach Bush—physician, educator, and thought leader in human and planetary health. 🌿 @zachbushmd shares groundbreaking insights into the connection between our microbiome, mitochondria, and overall well-being. We dive deep into: ✨ Why chronic disease isn’t inevitable—and how

Building muscle is all about progression and recovery. To grow, aim for 6-30 reps per set, multiple sets, and rest 90 seconds to 2 minutes between. 💪 Keep challenging yourself by adding sets, reps, or changing tempo. Every 8 weeks, take a "deload" week—go lighter to mentally

Why should you work out in the morning? You’re more likely to actually get it done! 💪 Morning exercise sets the tone for the day, boosts your mood, and makes you feel accomplished. Start with a plan: Alternate resistance training and HIIT, aim for at least three