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This is a general guide for the general population in decent overall metabolic health. Please read our medical disclaimer at the bottom of the page.
Also please note due to the amount of different topics we are going to cover, these explanations will be more brief summaries to keep things simple rather than in depth analysis of studies.
Lose Body Fat
Fat loss is the release of stored energy. You need to be in a net negative energy balance. For general fat loss, walking, especially when fasted is very effective. Focus on eating cleaner, up your protein, lower your calories. Build muscle with resistance training 3-4 times a week and walk while fasted and also walk 10-15 minutes after every meal. If you need to go further, try to calculate your BMR and also start tracking your caloric intake. You may want to reach out to a coach for if you want to get more serious than our general tips.
How much weight loss is normal?
For the general population, losing 1 pound a week is a safe amount. A more ambitious amount is 2 pounds a week. If you want to lose 2 pounds a week it is probably best to work with a coach to make sure you are doing it in as healthy of a way as possible.
Body Fat %
For the general male population, around 12-15% is ok. Some athletes can maintain 10% or lower in their everyday life and that is ok for them. And certainly 20% and above can lead to health issues. Most males will look good, feel good and will be able to maintain fairly easily around the 11-15% mark.
How much protein in a day? Depends on your goals but generally aim for 1g per pound of lean body mass. Example, 170lb guy is 20% body fat, 20% of 170 is 34, 170 minus 34 is 136. You should then be eating around 135 grams of protein per day.
How much protein can we absorb per meal? Depends on the bioavailability of the source. For example, plant vs meat. Essentially there is no cap, your body does not realize it absorbed 30 grams of protein then just push out the rest. If you eat every 3-4 hours, around 40g of protein is perfectly fine if that meets your total daily protein requirements. If you need more per meal, do so, most likely maxing around 60 grams per meal. No real need to get beyond that. If you need less, do it. In terms of additional Whey protein, for example you like washing down a meal with a protein shake for a little extra, I would stick with 1 to 1.5 scoops. No need to go above that amount of whey protein at once.
Protein & Kidneys - No amount of protein harms healthy kidneys. In some cases of people with kidney disease, they are put on slightly lower protein diet. People with healthy kidneys don't need to stress about eating too much protein.
The breakdown of cholesterol types are as follows:
- HDL (High Density Lipoprotein)- Often known as the “good cholesterol.” Moves cholesterol from arteries to the liver, almost like a Drano® type of lipoprotein. This cholesterol makes up ~30% .
- LDL (Low Density Lipoprotein)- Referred to as the “bad cholesterol.” This is the cholesterol that causes damage/hardening to/of arteries and it makes up for ~60% of total cholesterol .
- VLDL (Very Low Density Lipoprotein- A type of the “bad cholesterol.” This cholesterol is a type of precursor to LDL and makes up ~10% of total cholesterol .
- Triglycerides- a form of fat stored in the blood which effects cholesterol readings.
- Remnant lipoprotein- a culprit in the causation of platelets aggregating and being a high cause of arterial damage .*
- Apo A-I- associated with the cardio-protective HDLs. Plays a crucial role in transporting cholesterol from tissues (arteries) to the liver .*
- Apo B- associated with the plaque causing LDLs. Important in transportation of lipids to arteries *
- Lipoprotein(a) a.k.a. Lp(a)- a highly atherogenic (plaque causing) lipoprotein that poses a potential threat as a lone factor, meaning regardless of LDL levels, Lp(a) poses a threat. This is mostly secondary due to genes or familial history .*
Lifestyle has the power to reverse disease (i.e. losing weight can help decrease high blood pressure), manage illness (i.e. use little to no insulin in type 2 diabetes), and keep genetics in check (i.e. someone having normal cholesterol levels despite family history). Below are several behavioral strategies that one can incorporate to help manage cholesterol levels (always consult with your physician before attempting to make a change/start something new such as taking niacin [see below]):
- Exercise regularly 
- Eat a diet lower in saturated fat(7% or less calories from saturated fats) and higher in monounsaturated fats 
- Incorporate more omega-3 polyunsaturated fats derived from marine animals (i.e. salmon) 
- Alcohol consumption may help increase HDL, but also has potential to increase triglyceride levels . Avoiding excess alcohol may be best (equivalent of 1 glass of wine for women, 2 glasses for men are standard suggestions)
- Taking niacin may help with decreasing LDL cholesterol as well as triglycerides and may increase HDL 
- Increasing fiber consumption, 20-30g daily ,
- Lastly, working with a registered dietitian for medical nutrition therapy counseling 
Terms to know first.
"Systolic" blood pressure is the top number and refers to the amount of pressure experienced by the arteries while the heart is beating.
"Diastolic" blood pressure is the bottom number and refers to the amount of pressure in the arteries while the heart is resting in between heartbeats.
Ideal blood pressure range is:
Systolic: Less than 120
Diastolic: Less than 80
There are 3 stages of hypertension (high blood pressure)
Stage 1: Numbers will range from
Systolic: 130 - 139
Diastolic: 80 - 89
Stage 2: Numbers will range from
Systolic: 140 or higher
Diastolic: 90 or higher
Crisis: Numbers will read
Systolic: 180 or higher
Diastolic: 120 or higher
What can you do to better manage blood pressure?
- Reduce sodium intake
- Exercise more frequently
- Lose weight
- Limit alcohol intake
- Medications may help (talk to your doctor)
- Address sleep apnea if that may be an issue
Creatine is a natural molecule that is one of the most well researched supplements ever. There are countless studies that show the benefits of creatine linked to cognition, muscle repair, endurance and much more. So yes, creatine is a great addition for anybody whether you are looking to get leaner, bulk up, or just overall be healthier.
Can I just get creatine from my diet? Technically, yes. However the amount of red meat and fish that you would need to eat is tremendous so we suggest supplementing it.
No, soy is not bad for muscle growth and does not spike your estrogen giving you man boobs. Soy is one of the best vegetarian / vegan sources of protein. SOURCE
Whey Protein Isolate - The lowest in lactose which makes it the cleanest and easiest to digest. Our preferred choice to take and sell.
Red Meat - Is it healthy? Yes! There are few studies that show red meat and negative health outcomes. Of those studies, they refer to processed meats (like hot dogs) and burnt meats to be the cause of colon & other cancers. The amount of data that proves a normally cook steak is bad for you, is virtually zero. While the amount of date that shows red meat to be one of the best digestible sources for protein, fats and loads of vitamins is very high. Now, that does not mean we suggest only eating meat. Also eat plenty of fruits and vegetables as high fiber is linked to lower possibility of cancer while high meat diets are linked to a higher possibility of cancer, which is most likely due to people skipping out on fibrous foods.
A recent 10 week study showed gut bacteria was not affected by sucralose and in fact one gut bacteria increased due to the sucralose which is linked to positive health outcomes.
There are no studies that show people gain weight due to drinking artificial sweeteners by it spiking insulin in some convoluted way. Sucralose, steveie and monk fruit sweetened drinks are a great way of keeping calories low if weight loss if your goal and you want the taste of something sweet.
CaffeineHow much caffeine? Around 400mg of caffeine or less a day is fine. A standard cup of coffee is around 90mg of caffeine. (Woman who are pregnant or people with heart conditions should get a recommendation from their physician.)
We suggest not having any caffeine after Noon. Studies have shown caffeine after noon to disrupt deep sleep even 8+ hours later. Keep your caffeine consumption in the mornings.
"Caffeine Increases Cortisol" - There is some evidence that this is true and the increased cortisol could cause you to hold onto fat. It is a stretch and would be very small amount. Caffeine also increases your BMR (basal metabolic rate) of about 25 to 50 calories an hour. Meaning you burn an extra 25-50 calories. Caffeine can also increase your exercise and cardio output thus building more muscle and or burning more calories. These things HIGHLY out weight any slight cortisol response to caffeine. So use caffeine if it helps you, it will not cause you to gain fat.
Caffeine Withdrawal - Cycling off of caffeine for about 1 week seems to reset tolerance. Supplement with Rhodiola Rosea to help with caffeine withdrawals.
Organic vs Non Organic
Studies show virtually no nutritional difference between the two. Organic also does not mean no pesticides were used. Organic poptarts are still processed crap. Save your money if needed as it is more marketing than anything.
Hop on social media and in 2 seconds you will see some influencer walking around the grocery store telling you to avoid 99% of things because they cause inflammation. This is horribly overblown and used primarily for clickbait. Truth is inflammation is normal and we would die without it. If you are worried about inflammation then excess adiposity (fat) and a sedentary / unhealthy lifestyle will contribute way more to chronic inflammation than and one food.
Try to eat whole foods when possible but you don’t need to avoid every scary word that you cannot pronounce. It doesn’t mean it is immediately bad for you. The dose makes the poison and most of the time those scary words are in very small dosages so a favorite snack or to go meal here and there is fine.
Should I be fasting for health or weight loss benefits? Sure, if you like it or it works for you. Fasting can be a great way to restrict calories for those looking to lose weight. However, fasting is not magic. It does not flip a switch in your body to make you superhuman. If you feel better eating breakfast, do so, you’re not missing out on fasting's magic benefits.
For me personally, I fasted 16/8 for 1 year. I have a desk job 9-5 M-F so it was fine for me as my morning were not very active anyway. Cognitively I felt a little sharper while fasted but physically feel better now that I eat every 3-4 hours.
Fasting Exercise - Your #1 priority should be to get the most out of your training sessions. If you feel better training fed, do so. For some people, training in a non fed state can lead to sub-optimal workouts which, over time, can lead to suboptimal gains and progress from your exercise sessions.
Detox / Cleanses
If you have functioning lungs, liver, kidneys and small intestines then your body does it for you. No need for magic juices, powders or kits.
The idea that teas have defense chemicals is stupid. Many meta analysis show cardiovascular benefits in drinking green & black tea.
Flouride supposedly calcifies in your pineal gland. Well if we are talking flouride in toothpaste then there is so little and most of thatvsmall amount is spit out anyway. Meaning that you’re ingesting virtually no foouride. If you have sensitive teeth, flouride toothpaste is fine. I personally use it.
Flouride in baby water. This is regulated by the FDA and is not something to worry about.
Many studies have proven blue light throws off our circadian rhythm (your natural hormone sleep cycle that tells your body it’s time to go to bed) which leads to trouble sleeping or even insomnia. Wearing blue light glasses at night when looking at screens helps this.
To our knowledge there are no true studies that show blue light damages your eyes but is proven to affect sleep.
The idea of plants having defense chemicals is very overblown. Such as spinach. The average person should not be concerned about it. There are very rare cases where people can be hyper absorbers. These people would be more susceptible to kidney stones. Especially if they have a large portion of spinach at every meal. If you are worries, have your urine tested for a 24 hour oxalate level. If the result is under 40, you're fine.
Age to Exercise
Kids - Always push your kids to stay active and healthy at every age, but reflexes generally finish developing around 12 years old and that is when many professionals recommend kids start some resistance training. The idea resistance training stunts growth has been debunked by many studies.
Elderly - New research highlights how exercise chiefly enhances functional brain connectivity in older adults with mild cognitive impairment. An effect further complemented by cognitive training and vitamin D. Also, mild resistance training and light physical activity such as walks or even standing up out of a chair repetitively has shown to increase muscle mass and more importantly bone density for the elderly. This is a tremendous help to their overall health and longevity.
6 - 24 - If you can't do 6 reps, especially with quality form, you should probably go a little lighter. If you are going over 24 reps, you can go heavier. Other than that, focus on safe form and going to fatigue. You can grow muscle anywhere in-between those reps, do what you are comfortable with and what you are feeling gets results.
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