Travis M

No, your metabolism doesn’t slow down as you get older 👵🏼🥲 (at least, not as soon as you’d think…) Researchers from Duke University put together one of the biggest studies on human metabolism ever done 🔥📊 And what they found shocked almost everybody 😮 That yes, your metabolism does slow down after a certain age… But that that age is a lot older than most people had thought? They found that dependent on lean mass, that your metabolism doesn’t start to slow down until after you turn 60 years old… But from 20 years old until then, it basically stayed the same This IS NOT saying that losing weight is just as easy at any age… It’s not But it’s pointing out the reason why That it’s not because of some unavoidable event that happened once you got a job or started a family… It’s because your habits changed To keep your metabolism high, or build it back up, you don’t need to defy biology You need the *right* basic habits in place Lift heavy weights and eat a high protein diet to preserve and build muscle mass Move as much as you can outside of the gym, like by adding walks through your day And don’t ignore the big one’s, your sleep and stess Do the simple things consistently well, and you’d be shocked at how far it gets you Great OG post by STUDY: Daily Energy Expenditure Through The Human Life Course https://www.science.org/doi/10.1126/science.abe5017

Annual scams update 📆 Which one’s did it miss? Comment down below👇🏽 P.S. I have a pinned hightlight on my profile explaining the science of why each one is a scam👍🏼

Hate to burst your bubble (or maybe rings in this case? lol) But any device that tells you how many calories you burned during a workout is simply not even close to the truth. (p.s. congrats sam, you killed it this weekend) Devices like the Apple Watch, Whoop, Oura, etc. are great for certain things (e.g. step count, sleep data, recovery) But they suck for figuring out how many calories you burn Yes, the technology in these devices has gotten better since this study came out a few years ago… But the technology isn’t why they’re innacurate Here’s what the calorie tracking device takes into account to give you an estimate of how many calories you burn: - Heart rate - Gender - Weight - Age - Workout type But what it would take to *accurately* estimate how many calories you burn during a workout is all of that, PLUS 100+ other things that these devices can’t take into account… Things like your hormone profile and genetics, to even more ridiculous things like the temperature of the room you’re in or how much sleep you got last night… But that’s okay… Because knowing *exactly* how many calories you burned in one workout doesn’t really matter The amount of calories you burn in your workouts is

No, the aspartame in diet coke is not going to kill you😉 If you want an easy way to tell whether nutrition advice is helpful, or complete BS, remember this one principle: The dose makes the poison (for everything) So when someone at the grocery store tells you to avoid certain everyday items because they contain an ingredient you can’t pronounce, they often leave out a key detail: HOW MUCH of that ingredient is actually in the product Because everything… has a safe, and a toxic dose This applies not just to mysterious ingredients, but even to things we consider healthy, like water, vitamins, and minerals. Take water for example: Most people would consider water healthy But how much water matters (i.e. context) One drop won’t do anything for your health One liter per hour for just a single day will leave you in the hospital I know this example is over the top, but it’s to prove a point The dose matters For water, for vitamins, and yes for scary things like aspartame The aspartame argument is funny to me because in order for someone to consume enough to make it dangerous, they would have to overdose on the water inside FAR before it ever gave them a single health problem P.s. I feel like I have to say this because people on social media don’t know how to listen: No, I am not saying water is bad, and I am not saying artificial sweeteners are good. I am just highlighting why people fear mongering random things in the grocery store usually have no reason or evidence to support what they say, they’re just doing it for clicks. Sources/Studies: PMID: 30602577 PMID: 17828671 PMID: 29659969

PSA - EVERYTHING IS MADE OF CHEMICALS. THATS HOW THE UNIVERSE WORKS BRO 🧬 You, me, a banana, even the AIR - all just a different combination of chemicals hanging out So saying “it has chemicals” as the only reason you see something unhealthy… Is like saying “this book has words, so it must have dangerous ideas” It’s a meaninless statement… 👻 The truth? Sugar free energy drinks aren’t the healthiest thing for you. But they’re not that scary either. They’re mostly just a mix of vitamins, minerals, electrolytes, a small amount of artificial sweetener, and caffeine. And at the doses found in 1 energy drink, none of those are even remotely bad for you. Caffeine is really the only one you need to keep an eye on, especially if you have pre existing heart conditions, are pregnant, or are sensitive to stimulants. Health is LESS about what “scary-sounding ingredients” to avoid (because some stranger on social media flunked chemistry class) And MORE about asking things like: 👉🏼 What am I actually getting from this? 👉🏼 Does this support my body with vitamins, minerals, or nutrients? 👉🏼 Or is it just filling space without moving me toward my goals? Energy drinks aren’t the enemy. Bad nutrition advice is. P.S. no, this is not me saying energy drinks are healthier for you than banana’s, they aren’t. It’s just highlighting a common flaw in thinking I see on social media.

How to fix “skinny-fat” Here’s where most people go wrong: 🚫 Skinny-fat usually doesn’t come from having *too much* body fat… It comes from not having enough lean muscle underneath that fat to give your body any shape or definition So if you keep increasing your cardio… And decreasing how much you eat… You’re only going to get further away from your gaol Instead, try focusing on lifting heavy weights 3-5x per week (It won’t make you bulky, I promise) And instead of eating LESS and LESS, try eating MORE, of the right foods - especially when it comes to protein (so your body has what it needs to build lean muscle after your workouts) I have a free calorie and protein calculator in my bio if you want to find out an accurate estimate for where you should probably be👍🏽 But remember, every human body is different So the exact solution for you might need some tweaks, but this should get you going in the right direction SIDE NOTE: There is absolutely NOTHING wrong with the way “skinny-fat” looks. How someone looks isn’t good or bad, this video is just here to help people that want to change their physique when they are faced with this problem

So if you haven’t heard… The supplement industry is kind of f***** A lot of companies come off sounding professoinal, and trustworthy, but in the end just turn out to be clever marketing strategies. This is mainly because supplements are categorized as a food, not a drug. And because of this, don’t have to go through the testing and background work that perscriptoin drugs do (clinical trial phases, FDA pre-approval, third party testing, etc.) (i.e. there’s no one checking to make sure what companies claim has any truth, or is completely made up) That’s why using companies who pay to get their supplements third-party tested is helpful. Some of my favorite companies who pay to get tested and list their results publicly: - Legion Athletics - Optimum Nutrition - NOW Sports - Thorne Research - Gorilla Mind - 1st Phorm - BPN - Kaged - RAW Nutrition - and more There are more, to check on others they will clearly label on their website and usually product a 3rd-party testing label from either: - NSF Certified for Sport - USP Verified - Informed-Sport - or BSCG (Banned Substances Control Group) Study Link: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807343

Every question you’ve ever had about creatine, condensed into one minute⏱️ (longer version with more detail on YouTube📺) Will CREATINE turn you into CBUM? Maybe Sam Sulek Jr.? No No supplement can do that But it can definietly help For weight loss and toning, For gaining muscle and getting stronger, And a whole lot more Studies mentioned in video: Creatine + Depression: PMID: 22864465 PMID: 21831448 PMID: 17988366 Creatine + Heart Health: PMID: 9597411 PMID: 15467102 PMID: 16248471 Creatine + Cognition: PMID: 16416332 PMID: 1198588 PMID: 17185404 PMID: 17046034 PMID: 16416332

Twinkies make you healthy? 😳 Not quite 🫠 (even though that’s what half the comments will tell you that’s what I’m saying) Do I think anyone should replicate this example? No, its extreme, and you’d feel like s*** And although short term your health might improve, long term this is probably a terrible idea But sometimes we can learn from extreme examples 💭 There are 3 BIG lessons I think you can take from the experiment in this video: 1. A calorie deficit isn’t *a* way you lose weight, it’s *the* way you lose weight 2. Simply getting to a healthy body weight and not carrying excess body fat will probably do more for your health than any “optimal” diet would staying at a higher body fat level 3. As terrifying as some influencers make certain “junk” foods sound for your health, there’s really no such thing as a healthy or unhealthy food - only a healthy or unhealthy diet as a whole. Someone who’s diet consists of 95% fast food that eats one salad isn’t “healthy” And someone who eats mostly whole, minimally processed foods having a donut for a snack isn’t “unhealhty” On top of all of this, its a nice remider that diet only accounts for roughly 20% of your overall health And things like your body composition, how active you are, how well you sleep and manage your stress, along with 100 other things also go into it And yes, I know what you’re thinking… This is just one guy who did a self experiment, you can’t use this as evidence Which I agree with But there is PLENTY of research showing that simply reducing body fat levels, regaradless of how it’s done, improves so many different health metrics Like: - type 2 diabetes - hypertension (high blood pressure) - cholesterol and lipid levels - cardiovascular disease - improved glycemic control and reduced insulin resistance - and more (research linked below) ___ https://doi.org/10.7326/0003-4819-149-7-200810070-01004 PMID: 35457744 PMID: 28214525 PMID: 12055705 PMID: 21463847 PMID: 21593294

Here’s something that might shatter your world The point of working out… *Isn’t* to burn calories…🤯 I understand why you might have thought otherwise though Once your first eye was opened and you realized that in order to lose weight, you need to be in a calorie deficit When it comes to the gym, you have two main options to choose from: Either: 1: Lifting weights (which burns about 300-400 calories an hour) Or 2: Cardio (which burns almost double that…) The logical part of your brain steps in and makes one of the easiest decisions it has ever had to make… If the goal is to make your calorie deficit as big as possible, why WOULDN’T you choose the option that burns more calories? … Now I’m going to open your 2nd, 3rd, and 4th eye when it comes to making progress in the gym ➡️ There’s a differnce between burning calories, and getting fit. And although cardio options might burn more calories for the 1-hour you’re in the gym each day… Lifting weights and getting stronger will help you burn more the *other 23-hours in a day And as you get stronger over time, will help you burn more in your workouts too, since you’ll be able to handle more and more challenging workouts If you do this, while focusing on all the other small things you can do to burn more overall, fat-loss and maintenene becomes a LOT easier