Steps to Build Muscle 

1. Resistance Training: 

• Engage in strength training exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and pull-ups. 
• Use resistance bands or weights to provide resistance. 
• Focus on compound exercises that work multiple muscles simultaneously.

2. Nutrition: 

• Consume adequate protein to provide the building blocks for muscle growth. Aim for 1.4-2 grams of protein per kilogram of body weight daily. 
• Increase your calorie intake slightly to support muscle building. 
• Include lean protein sources such as chicken, fish, eggs, and dairy products. 

3. Rest and Recovery: 

• Allow your muscles sufficient time to rest and recover between workouts. 
• Get 7-9 hours of quality sleep each night to promote muscle repair and growth. 

4. Consistency: 

• Stick to your training and nutrition plan consistently over time. Building muscle takes patience and effort. 

5. Additional Tips: 

• Additional steps to build muscle would include using a creatine supplement and possibly stronger anabolics to enhance muscle growth and strength. 
• Contact us, a healthcare professional or highly skilled coach or personal trainer for personalized guidance. 

Sample Workout Routine: 

• Day 1: Chest / Triceps
• Day 2: Rest
• Day 3: Back / Biceps
• Day 4: Rest
• Day 5: Legs / Shoulders
• Day 6-7: Active recovery (e.g., walking, swimming) 

We don’t list Abdominals in the above because we feel you can train them very well by pulling in your stomach muscles and tightening them during each of the above exercises. This will train them to be “sucked in” and this will give you that V-tapered look most bodybuilders strive for.

You can, of course, add some extra work to the abs if you feel it necessary.

Remember that building muscle takes time and effort. By following these steps and remaining consistent, you can achieve your muscle-building goals. 

If you need assistance, feel free to contact us any time!

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Is Creatine Bad for Your Kidneys? Here’s What The Science Says…

While this is an “anabolic” group usually dealing with things like steroids, sarms, prohormones and peptides, I feel it would be a dereliction of duty to not occasionally address what should be staples in the life of every bodybuilder and fitness enthusiast… and in this case I am talking about Creatine!

Creatine is anabolic… In a big way!

Creatine is a compound that comes from three amino acids. It is found mostly in your body’s muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made supplements.

Benefits of Creatine

Muscle gain

Brain function

Enhances brain function

Enhances muscle volumization

Exercise performance

Better athletic performance

Benefits strength

Blood sugar control

Many of you have asked about Creatine’s kidney safety. After all, it appears to be one of the biggest hesitations, and a new study tried to settle the debate once and for all.

Scientists used one of the most advanced forms of statistical analysis and found creatine supplementation does not harm kidney function.

Researchers conducted a Mendelian randomization analysis—a technique that minimizes confounding variables—to explore whether increased creatine levels have any causal effect on renal function. Instead of relying on traditional observational studies (which can be influenced by lifestyle factors), this method allowed scientists to examine markers associated with creatine metabolism and their relationship to kidney health.

Even when people used larger doses, there was no relationship between higher levels and kidney function. This supports previous clinical trials showing that supplementation does not harm kidney health in healthy individuals, even with long-term use.

However, if you have pre-existing kidney disease, it’s always best to consult your doctor before supplementing.

Creatine is experiencing a renaissance because of the overwhelming amount of research suggesting many potential health benefits. It’s not just that it can make you stronger or help you build muscle, but it might also improve brain health, fight against cognitive disorders, and even improve focus and attention when you’re sleep-deprived.

There are many versions of creatine, but monohydrate is, by far, the most tested and trusted form.

Even when people used larger doses, there was no relationship between higher levels and kidney function.

So, with all of the muscle building, strength and power increasing benefits you can derive from the use of Creatine… this suggests that NOT to use it is a huge disservice to yourself in the quest for muscle mass, stamina and strength.

If you’d like to know where to get a very high quality Creatine product, as well as Protein and other similar products… just send me a message and I’d be happy to share!

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The Kick Test

Are you optimized?

The latest health trend feels like a way to cut the excess and put your energy into the things that matter.

But it’s all a dangerous illusion.

Instead of cutting out the BS, you’re told you’re not doing enough, and more is the antidote.

The wellness industry is overflowing with fear-based recommendations designed to create knee-jerk reactions.

You’re so busy playing whack-a-mole to the threats lurking in every food and behavior that you don’t have the time to question if you’re really in danger or if the new changes you’re making are making you better.

❝ Most optimization programs give you a mop to clean up a spill without ever considering what caused the leak.

Meat is dangerous, but so are some vegetables. Seed oils are to blame for everything, even though some of the longest-living populations consume seed oils regularly. We blame “hormone imbalances,” and yet few people test their hormones or understand what a hormone imbalance would really do to your body. Some people say high-intensity exercise will raise cortisol too much, while others suggest that walking isn’t even exercise.

And yet, all of this is strangely familiar. The difference is that technology and social media cause you to consume all the conflicting, confusing information at an unsustainable and overwhelming pace.

The solution is “optimization.” But it’s missing the most important ingredients to help you unlock optimal health.

Most optimization programs give you a mop to clean up a spill without ever considering what caused the leak.

It’s almost too easy to convince you that you’re failing at health without considering your individual needs.

If you’re tired of reacting to everything, “the Kick Test” is something I’ve used for more than 20 years as a truth serum.

It’s based on the famous quote from Bruce Lee,

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

The Kick Test helps you get closer to mastery by limiting what you’re doing to improve your health and helping you build bulletproof behaviors.

When it comes to health, more is not more. And complication is not a sign of effectiveness.

❝ If you want to be optimized, sometimes it helps to be minimized in the name of mastery.

Optimization has missed out on a glorious opportunity to minimize instead of maximize.

We celebrate 27-step morning routines and complex behaviors as the only way to improve your health.

But, as Arnold Schwarzenegger would say, “It’s all bogus.”

Complication might seem like the best way to leave no stone unturned, but it’s a distraction. Instead, it’s far better to focus on small behaviors with asymmetrical upside.

People are doing more and more, so they tend to become less efficient and effective. And it’s why many feel over-stressed and overwhelmed by their health plans.

The truth?

You don’t need more exercise variety. You need to be able to perform a few exercises incredibly well.You don’t need endless sets and reps. You need to push yourself with maximum intensity and chase the hard reps.You don’t need to eat all the super foods. You need to find a few nutrient-dense foods you can eat repeatedly and consistently.You don’t need a long morning or evening routine. You need to find something that helps you start and end the day in a way where you feel good — which is determined on an individual level, not some global ideal.You don’t need a complicated sleep routine. Find something that helps you wind down — even if it’s some form of entertainment — and let that set the stage to help you doze off into peaceful slumber. If you’ve done everything, you can look into other purchases that might help, but only if you’ve put time and energy into the basics.

If you want to be optimized, sometimes it helps to be minimized in the name of mastery.

The Kick Test is simple and invaluable because it helps you focus on “one kick” instead of 10,000. Here’s how it works:

The Kick Test

Step 1: Identify the problem(s) you’re experiencing with your health.

If you’re going to improve, you must honestly assess what is wrong.

Step 2: Determine what you are doing to fix those problems.

Make a list of what you’re doing to solve what you found in step 1. It might be nothing; it might be everything. Just be honest.

Step 3: Acknowledge why you have chosen those actions.

Is it based on a real test (you got blood work done or did a movement screen), or is it based on suggestion and manipulation? (An influencer told you that your hormones weren’t balanced in the absence of any real data)

Step 4: Ask yourself, “What is the one behavior I can consistently do that will also have the most upside?”

This is a two-part question. Consistency is the most important variable of success. But if you consistently do something that moves pebbles instead of boulders, you’re putting in a lot of effort for something that won’t have a significant impact. I’ve met many people who have punished themselves by fasting in the name of “autophagy” when they could’ve seen similar outcomes by just restricting daily calories or resistance training more frequently.

Step 5: Minimize, re-focus, and master

Once you have the one thing, your job is to turn that into a habit that feels automatic, and then measure if your life improves. Remember, mastery takes time. It’s not a day or a week. You might spend months mastering one habit and then add another.

You will be tempted to add more, but you don’t need 10,000 kicks. You need one kick you’ve practiced 10,000 times. I’ll give you a few examples of my “one kick.”

Diet: I don’t struggle with protein, but I do with fiber. So that’s been all I’ve focused on to help me manage hunger. Every meal has fiber. I also find ways that are easiest for me to squeeze in fiber. It can be a high-fiber wrap. A powder into a protein shake. Vegetables baked into meals. The idea is to find something I enjoy and then make fiber a part of what I like.

Exercise: Walking used to be my kryptonite. I did not move at all outside of the gym.. Now, I have a calendar reminder throughout the day that forces me to get up and move. It’s a non-negotiable. I make it work, first hitting an average of 7,000 daily steps three years ago, then 10,000 per day two years ago, and finally 11,000+ steps daily last year without a thought (And just five years ago, I averaged 3,000 steps per day).

Sleep: I didn’t realize it, but my late-night snacking affected my sleep. I don’t struggle with falling asleep, but I would wake up, and my sleep quality wasn’t as good. So I have hard rules (closed kitchen) about when I eat my last meal. I don’t over-stress or worry about anything else. I just try to be good about when I stop eating and drinking relative to when I sleep.

Are there more things I can do? Sure. But every additional effort or stress could have a cost, as well. So, I have to weigh my efforts vs. my outcomes, as well as what I want to accomplish.

I know my health goals and frustrations, and I understand that optimization isn’t about perfection; it’s about feeling better, performing well, and making sure I don’t have glaring weaknesses that hold me back.

If at any time I start to struggle, I do another kick test, see where I need to improve, identify where I’m wasting effort, and get back to leaning into mastery.

It rarely looks impressive. It won’t get clicks on social media. But it’s an incredibly effective way to deliver results and feel better without burning out or losing your mind. And that sounds pretty optimal to me. Google

Does More Sex Help You Live Longer?

Some people use biological age to determine how well you’re aging. Others use strength metrics like grip strength or pushups. But your bedroom activity might be another option.

New research suggests that frequent (safe) sex is associated with a lower risk of cardiovascular disease and all-cause mortality.

Scientists analyzed the health outcomes of more than 17,000 people over 11 years.

The research suggests that those who engage in sexual activity less than 12 times per year have the highest risk for cardiovascular disease.

While we can’t assume cause and effect, regular sexual activity is linked to several health benefits, including reduced stress, improved blood circulation, and better heart rate variability—all factors associated with cardiovascular health. Additionally (all jokes aside), sexual activity can be a form of physical exercise, helping to maintain a healthy weight and improve metabolic function.

A slow sex life could be a sign of another health issue. Low testosterone, which can reduce sex drive and activity, is associated with higher levels of cholesterol and inflammation, which can also lead to a higher risk of cardiovascular disease.

And it might not be about having the best sex life, but just making sure you have some sex life.

The protective effect was most noticeable in those engaging in sexual activity at least once a week.

However, there did not appear to be additional health benefits for those who had sex more than 100 times per year.  Google