Exercise causes muscles to act like a sponge and take up Good Vibes, preventing its conversion to a neurotoxic agent implicated in depression.

Exercise to improve your strength, physique and mental health.

The best way to preserve bone density later in life is axial loading during the teens and twenties - especially for preventing osteoporosis and osteopenia in women.

Dumbbells and deadlifts for daughters

PV☀️

If you don’t want to be decrepit as you age, focus your training on things you will lose with age. Training things you will keep anyway is a waste of time.

After the age of 40, you lose every year:

1% muscle size

2-4% muscle strength

8-10% muscle power

Not because of age but because of lack of training.

Get to the gym. It’s never too late.

PV☀️ It’s a great day to exercise.

I see many workout gurus online selling complicated programs for improving pull-ups. I’ll save you $. It’s simple:

1. Do pull-ups

2. Repeat step 1

If you can’t do a pull-up you’re running into a strength issue. No amount of other exercises targeting muscle endurance will solve the problem. Doing pull-ups become one rep max attempts triggering strength adaptations. You will eventually do a pull-up.

If you can do pull-ups, attempt more. Now you will be triggering muscle endurance adaptations and will be able to do more in a row.

Either way, follow the simple above rule.

That’s a great question. From what people tell me the drug makes you nauseous even when smelling food and they have to sometimes choke it down. May not be the ideal tool a bodybuilder would want to use for precision nutritional intake but it would be interesting to see.

Very true. Doing that will work wonders for most of the population. It’s hard to get folks to even consume 0.6g of protein/lb of body weight let alone 1g which would be ideal.

What’s strange about this stuff is that even with similar caloric/macronutrient intake and exercise regimen the weight loss tends to come from a greater loss in lean tissue after taking GLP-1 drugs compared to before at least anecdotally in clients. This part I don’t get.

If I could get people to choose the low time preference approach you point out rather than the easier but potentially dangerous way, I’d be happy but it’s hard to overcome the immediacy mindset combined with the influence of money and power behind these drugs. These are so popular now in my area that doctors have a specific section of their websites devoted to GLP-1 prescriptions.

If you’re crashing in the afternoon after a hard workout in the morning, before changing anything about your nutrition or workout routine, take 5 minutes (even as little as 3 minutes) after the

workout and do some breath work to calm yourself down.

4 seconds in and 8 seconds out, box breathing, or any other method that calms you will work.

Only time will tell about the negative impacts of GLP-1 drugs but anecdotally I’m seeing and hearing of higher lean tissue loss to fat loss ratio when compared to non GLP-1 caloric restriction and I don’t know why. It’s especially alarming for older folks who may never get back that lean tissue.

Even if something you fear never occurs you end up suffering as if it did because you dreaded it’s possibility. And if the dreaded event occurs you end up suffering twice.

The wisest people I’ve met never try to teach or impart wisdom. Seems to me that it’s not because they’re trying to keep it a secret but because they know it can’t be passed on this way.

Before adding any weight to compound lifts make sure you’re symmetrical in the movement.

Common signs of asymmetry: one elbow flaring on the bench, one knee wobbly/collapsing in or shifting weight to one side on the squat.

Fix the asymmetry before going under load or keep it light depending on how bad the asymmetry is.

If your knees cave in during a squat you have weak glutes and your quads are trying to do the work. Fix the imbalance before putting yourself under any weight.

Consume at least 0.6-1 gram of protein per pound of body weight per day. Ideally shoot for 1 g.

Front load protein intake during your first meal - consume at a minimum 25 grams. If you’re using plant-based protein the number is higher.

Squats: do not let your knees collapse in during the decent. Push your knees out and push back with your glutes. Make sure your knees are tracking over your toes.

Go down until your upper thigh is parallel with the ground.

Once you get to parallel, explode up from the bottom of your squat with your hips. Your butt should not be the first thing that lifts up. Drive the elbows under the bar and keep your chest up to make sure this doesn’t happen.

Squats: Don’t be weak with the initial lift off the rack. Take a full breath and power it up - it’s a confidence game.

- elbows should be under the bar with hands gripping the bar tight.

- take two steps back to set up for the lift. Anything more and you’re wasting your energy.

- take another full breath in and hold before lowering into the squat.

- your entire body should be tight at this point.

This is all before the actual squat.

PV☀️ Consider moving your body today.

PV☀️ Some days when you wake up and feel like crap are the days you set a PR. Don’t give up on your day. It could become the best day ever 💪