Client hasn't lost weight in 3 weeks. But noticed: - Abs showing more - More arm definition - Numbers going up in gym Body recomposition is real. You can build muscle and lose fat simultaneously, especially if you're nowhere near your genetic limit. 99% of people aren't.

"I need a challenge. Give me one hard week." Love this energy. But here's the truth: One hard week won't change your body. 52 consistent weeks will. Stop looking for intensity and start optimizing for consistency.

She’s been compared to Wendy Rhoades of Billions by the WSJ. And today I’m interviewing Dr. Julie Gurner in one hour. She’s a leading executive performance psychologist. We’ll talk elite mindset, high-pressure performance & longevity. What questions should I ask her? 👇

Client took GLP-1 and lost weight. Then plateaued. "Should I increase the dose?" "Are you tracking your food?" "...no." Track first. Medicate second. Even Ozempic can't fix weekends you're not tracking.

Only slept 4h 37m last night. After reading about its effects on sleep deprivation, I doubled my creatine (20 g instead of 10 g). Still went to the gym and hit 15,000 steps. And I feel like the creatine helped a lot. Anyone else notice that or is it placebo magic?

Are you suffering from achy or sore knees? Then try my go-to exercise for knee rehab: Ball Terminal Knee Extensions. Why it's a game-changer: ✅ Strengthens quads without stressing the knee joint. ✅ Employs "overcoming isometrics" for serious strength gains. Here’s how to

1-WEEK UPDATE OF 15k STEPS/DAY FOR 30 DAYS: Yesterday I hit my first roadblock. Woke up with my left knee aching. Not the one I’ve been rehabbing, but an old injury I managed to wake up again. Too many changes at once: I changed my workout, more steps, added HIIT. My

I'm doing these lower-body mobility drills: 1. Kneeling Lunge: youtu.be/DCfImL0vsgI?si… 2. Adductor Rock: youtu.be/eXEWpNQrSxE?si… 3. Dynamic Hamstring Stretch: youtu.be/59WTWpXQhqs?si… And these lower body exercises: 1. Glute drive: youtu.be/txRN3YTyPlE?si… 2. Kickstand

The reason that cookie-cutter workouts from the internet aren't giving you results is that it wasn't designed for: • Your goals • Your schedule • Your injury history • Your experience level • Your recovery capacity You need customization for the best results.

Watermelon contains lycopene (anti-cancer) and citrulline (improves blood flow). Beets contain nitrates that lower blood pressure. Blueberries contain anthocyanins that improve brain health. Shiitake mushrooms contain ergothioneine with neuroprotective properties. Calories

Too busy for an hour workout? Then try these microworkouts: • 1-min high knees • 1 set of push-ups • 1-min front plank hold • 1 set of body weight squats Do these every 30-60 minutes during your day and watch your body get stronger fast.

Underrated hot take. Personally, I don't love lifting. I'd rather be doing Brazilian jiujitsu, scuba diving or some other sport. But I believe that lifting weights is the foundation of health and longevity. We used to hunt, gather, build and fight. This built strength &

If most of the bodybuilder guys on X were honest 😂

A client once told me: "I wish I had started earlier." The pain of regret always hurts worse than the pain of effort. Prioritize health now, thank yourself later.

Guy I know got bariatric surgery. Stomach permanently smaller. Lost a ton of weight. Gained it all back. How? Ice cream and frappuccinos. High-calorie liquids bypass a small stomach. Surgery isn't a solution. Behavior change is.