Uncover the transformative properties of 	 . By nurturing your liver, you unlock doors to improved energy and potential weight loss.

The Liver Lifeline

There's a rhythm to life that s<a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">pecialized stretching programs</a> capture beautifully. Experience enhanced agility and grace with each step you take.

Graceful Gravitas

Emphasize foods that simultaneously satiate and support, particularly those beneficial for liver health.

Nourish to Flourish

Elevate mundane movements with techniques inspired by innovative <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">stretching methodologies</a>, turning every action into a graceful dance.

Stretching Sensations

Enhance the quality of your downtime with focused stretches that also calm the mind, making relaxation holistic.

Reflective Rest

Embark on a health evolution, not just a revolution! Dive in and share your transformative tales below!

food

Food

health

Health

habits

Habits

exerciseandfitness

Exercise & Fitness

sports

Sports

5 Keys to Holistic Health Mastery

Boosting liver health can be a game-changer. With the 	 , not only can you cleanse and detoxify, but you might find weight management becomes more straightforward.

Leverage Liver Love

Adaptability isn't just a mental trait. Incorporating routines from <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">specialized stretching programs</a> can enhance your physical adaptability, ensuring you're always ready for life's curveballs.

Bend, Don't Break

Incorporate whole foods that naturally support liver functions, offering a two-fold benefit to your health.

Nature's Nourishment

A pre-bedtime sequence of stretches can be your lullaby, preparing your body for restorative sleep, ensuring you wake up refreshed and energized.

Twilight Transitions

Infuse principles from <a href="https://d009cbdeoz0hwoa63kwk45y2wq.hop.clickbank.net/?tid=livk">innovative stretching methods</a> into your exercise routine. It's not just about mobility; it's about moving with purpose.

Flexibility Meets Function

While your body stretches, let your mind stretch beyond limits too. Embrace learning, growth, and the surprising benefits of a liver-focused lifestyle.

Meticulous Mindsets

Level up your wellness journey! Discover more and share your golden nuggets of wisdom below!

6 Strategies to Skyrocket Your Wellness Game

15 minutes of kettlebell swings activate fat burning and build muscle mass. It is advisable to have a maximum of 3 sessions per week, but you can do even less.

Optimize your workouts

Upon waking up, drink 1 liter of very cold water. This will activate your metabolism.

Drink cold water in the morning

PAGG is a blend of Policosanol, Alpha-Lipoic Acid, Green Tea Extract, and Garlic Extract. It significantly improves your fat loss.

Focus on PAGG

Chili aids in fat loss, and cinnamon allows you to eat sugar without increasing your blood sugar, preventing any weight gain.

Consume cinnamon and chili on indulgence days

Avoid all foods containing white flour or white sugar. Once a week, you can indulge, but use cinnamon to stabilize your blood sugar.

Avoid high GI foods

#1 NEW YORK TIMES BESTSELLER • The game-changing author of Tribe of Mentors teaches you how to reach your peak physical potential with minimum effort. “A practical crash course in how to reinvent yourself.”—Kevin Kelly, Wired Is it possible to reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing? Indeed, and much more.  The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body using data science. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss fixated on one life-changing question:  For all things physical, what are the tiniest changes that produce the biggest results? Thousands of tests later, this book contains the answers for both men and women. It’s the wisdom Tim used to gain 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time. From the gym to the bedroom, it’s all here, and it all works.  You will learn (in less than 30 minutes each): • How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails • How to prevent fat gain while bingeing over the weekend or the holidays • How to sleep 2 hours per day and feel fully rested  • How to produce 15-minute female orgasms  • How to triple testosterone and double sperm count • How to go from running 5 kilometers to 50 kilometers in 12 weeks  • How to reverse “permanent” injuries   • How to pay for a beach vacation with one hospital visit          And that's just the tip of the iceberg. There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects. You don't need better genetics or more exercise. You need immediate results that compel you to continue. That’s exactly what The 4-Hour Body delivers.

books

Books

Tim Ferriss is author of three #1 NYT/WSJ bestsellers: The 4-Hour Workweek, The 4-Hour Body, and The 4-Hour Chef. He is also a start-up advisor specializing in positioning, PR, and marketing (Uber, Evernote, etc.). When not damaging his body with abusive sports, he enjoys chocolate, bear claws, and Japanese animation.

Timothy Ferriss

The 4-Hour Body

<ul><li class="ql-align-justify">When setting weight loss goals, it’s important to focus not only on losing fat, but also on retaining muscle mass. </li><li class="ql-align-justify">Skeletal muscle supports the body’s structure and generates essential movements, such as walking, personal grooming and eating.</li><li class="ql-align-justify">Unintentional muscle loss can affect other aspects of health as well, including bone health, heart health and longevity.</li><li class="ql-align-justify">Alternatively, gaining muscle not only minimizes these risks, but also contributes to calorie burning (even at rest) since muscle is denser and more metabolically active than fat.</li></ul>

Retaining Muscle Mass as Part of Weight Goals 

<ul><li class="ql-align-justify">To lose fat safely, a person must first set a reasonable weight loss goal, says Daniel Chavez, a Texas-based registered dietitian and certified strength and conditioning specialist.</li><li class="ql-align-justify">Safe weight loss involves nutritionally balanced meals, physical activity, healthy lifestyle habits and a <a href="https://www.forbes.com/health/body/calorie-calculator/">calorie deficit</a> that primarily targets fat tissue without compromising muscle mass and bone health. </li></ul>

How to Lose Fat Safely

<ul><li class="ql-align-justify">Weight loss of 0.5% to 1% (or about 1 to 3 pounds) of body weight per week is [generally considered] safe,” notes Chavez.</li><li class="ql-align-justify">Body fat loss beyond that amount can have negative health implications, such as a slower metabolism, bone density loss and menstrual irregularities and can lead to increased food cravings and disordered eating , he cautions. </li><li class="ql-align-justify">Most scales only gauge total body weight and don’t show how much of that weight is fat versus muscle.</li></ul>

Recommended Weight Loss 

There are 4 helpful ways to <a href="https://www.forbes.com/health/body/body-fat-calculator/">measure body fat</a>:<ul><li>Skinfold measurements, measure with calipers and plugged into an equation that calculates body fat.</li><li>Bioelectrical impedance scales, measure body fat, muscle mass and water percentage through the use of painless electrical currents.</li><li>Hydrostatic weighing, measure body fat through how much water is displaced when you’re submerged in water.</li><li>Dual energy x-ray absorptiometry (or DEXA) scan, x-ray that captures images and determines body fat and muscle mass.</li></ul>Taking pictures every 4 to 6 weeks to visually catalog progress is also recommended.

How to Measure Fat Loss

Modest weight loss can lead to health benefits and lower a person’s risk of chronic diseases like <a href="https://www.forbes.com/health/body/type-1-diabetes-vs-type-2-diabetes/">diabetes</a> and heart disease. A 2017 review in Current Obesity Reports that suggests weight loss totaling 2% to 10% in people living with obesity can also result in:<ul><li class="ql-align-justify">Menstrual irregularity improvement</li><li class="ql-align-justify">Better <a href="https://www.forbes.com/health/body/normal-blood-sugar-levels/">blood sugar</a> regulation</li><li class="ql-align-justify">High <a href="https://www.forbes.com/health/healthy-aging/normal-blood-pressure-chart-by-age/">blood pressure</a> reduction</li><li class="ql-align-justify"><a href="https://www.forbes.com/health/healthy-aging/cholesterol-levels/">Triglyceride</a> reduction</li><li class="ql-align-justify">An increase in high-density lipoprotein (HDL)</li><li class="ql-align-justify">Improved knee function in cases of osteoarthritis</li><li class="ql-align-justify">Lower risk of <a href="https://www.forbes.com/health/mind/common-depression-symptoms/">depression</a></li><li class="ql-align-justify">Improvement in urinary incontinence</li><li class="ql-align-justify">Improvement in sexual function </li></ul>

Potential Health Benefits of Fat Loss

<ul><li class="ql-align-justify">Optimal <a href="https://www.forbes.com/health/body/how-much-protein-do-you-need/">protein intake</a> and resistance training are critical components of <a href="https://www.forbes.com/health/body/how-to-build-muscle/">gaining muscle</a>. </li><li class="ql-align-justify"><a href="https://www.forbes.com/health/body/best-protein-powders/">Protein</a> is a vital macronutrient found in many parts of the body, including the bones and muscles, and it’s involved in numerous chemical reactions in the body, such as digestion and energy production. </li><li class="ql-align-justify">Resistance or strength training is equally important - research shows it’s effective not only for increasing muscle mass but also for decreasing body fat and recharging a person’s <a href="https://www.forbes.com/health/body/bmr-calculator/">resting metabolic rate</a>.</li></ul>

How to Gain Muscle

Muscle is essential for functionality, and building and maintaining muscle mass throughout life is associated with longevity. In fact, progressive <a href="https://www.forbes.com/health/healthy-aging/muscle-strength/">muscle loss in older adults</a>, or sarcopenia, is linked to an increased risk of falls, disability and death.A 2021 study in Nutrients cites the following potential benefits of muscle gain:<ul><li class="ql-align-justify">Increased strength</li><li class="ql-align-justify">Increased ability to perform daily tasks and activities</li><li class="ql-align-justify">Increased metabolic rate</li><li class="ql-align-justify">Decreased injury and fall risk</li><li class="ql-align-justify">Improved blood sugar metabolism</li></ul>

Health Benefits of Building Muscle

<ul><li class="ql-align-justify">Gaining muscle while losing fat, also known as body recomposition, is possible. </li><li class="ql-align-justify">Resistance training and protein intake are key to successful body recomposition. </li><li class="ql-align-justify">Eating a maintenance number of calories or at a slight calorie deficit is also key.</li></ul>

Is It Possible to Lose Fat and Gain Muscle at the Same Time?

Research suggests most adults should consume 1.5 grams of protein per kilogram of body weight per day and pair that dietary lifestyle with resistance training to build muscle efficiently. However, this amount may vary based on an individual’s age, calorie intake and body weight.It’s necessary to include high-quality protein sources in the diet - leucine, an amino acid typically found in higher amounts in animal-based proteins, can help stimulate muscle gain. Protein sources high in leucine include:<ul><li class="ql-align-justify">Chicken</li><li class="ql-align-justify">Fish</li><li class="ql-align-justify">Eggs</li><li class="ql-align-justify">Milk</li><li class="ql-align-justify">Dairy products, such as yogurt and cheese</li></ul>

Optimal Protein for Losing Fat and Gaining Muscle

For individuals who follow a plant-based lifestyle, it is recommended to costume a variety of plant proteins, including plant-based protein powders, such as pea-based products, that are typically high in leucine. Plant sources of high-quality protein include:<ul><li class="ql-align-justify">Legumes, such as beans, chickpeas, lentils and soybeans</li><li class="ql-align-justify">Nuts</li><li class="ql-align-justify">Seeds</li><li class="ql-align-justify">Tofu</li><li class="ql-align-justify">Tempeh</li></ul>Speak with a health care provider before increasing protein intake. Excessive protein consumption or a macronutrient imbalance in a person’s diet may worsen symptoms of certain conditions, such as kidney disease and diabetes.

Plant Based 

<ul><li class="ql-align-justify"><a href="https://www.forbes.com/health/body/resistance-training-without-weights/">Resistance training</a>, which increases muscular strength and endurance by exercising those muscles against external resistance, is vital for both fat loss and muscle gain. </li><li class="ql-align-justify">Resistance training can be performed by using elastic fitness bands, which are rubber elastic bands that you stretch by exerting force, strength training machines and weights like barbells, dumbbells and kettlebells.</li><li class="ql-align-justify">The key is to take reps to muscle fatigue. Muscle fatigue is the point at which another repetition is not possible. </li></ul>

The Best Type of Workout to Lose Fat and Gain Muscle

<ul><li class="ql-align-justify">When doing a chest press on a machine, if you’re pushing out the handles on your eighth repetition, but you make it a third of the way out, you’ve reached muscle fatigue and completed seven reps. </li><li class="ql-align-justify">By practicing reps, you engage the maximum amount of muscle fibers. </li></ul>This engagement stimulates both muscle growth and insulin sensitivity, which promotes fat loss.

Example Of Muscle Fatigue

<ul><li class="ql-align-justify">In addition to resistance training, any form of activity can aid in fat loss by <a href="https://www.forbes.com/health/body/calories-burned-calculator/">burning calories</a>. </li><li class="ql-align-justify">However, choose an activity that doesn’t hamper recovery as the body needs time to adequately repair itself between resistance training sessions. </li><li class="ql-align-justify">Physical activity in addition to resistance training and a low-calorie diet diminishes the recovery reservoir, meaning it may take muscles five days to repair instead of the typical 72 hours.</li></ul>

Any Form of Activity Can Aid In Fat Loss 

<ul><li class="ql-align-justify">Muscle recovery and adequate sleep are instrumental for body composition improvements. </li><li class="ql-align-justify">It is recommended taking periods of rest to recover from exercise and getting seven to nine hours of <a href="https://www.forbes.com/health/body/expert-sleep-advice/">sleep</a> daily. </li><li class="ql-align-justify">Rest days prevent overtraining and injury. </li><li class="ql-align-justify">A rest day can be a complete day off from any exercise or a day where resistance training is replaced by low-impact cardiovascular exercise.</li></ul>

Lifestyle Factors - Adequate Rest And Sleep 

<ul><li class="ql-align-justify"><a href="https://www.forbes.com/health/body/what-is-intermittent-fasting/">Intermittent fasting</a> with eating restricted to a 6 to 8-hour window daily may also help, but further high-quality clinical trials are needed to confirm the efficacy of this method. </li><li class="ql-align-justify">By fasting, you’re going into repair mode where damaged muscle fibers are recycled into fresh new muscle fibers. </li><li class="ql-align-justify">Fasting can also increase insulin sensitivity, which can promote fat burning. </li><li class="ql-align-justify">You also often create a calorie deficit when combining intermittent fasting with exercise. </li></ul>

Lifestyle Factors - Intermittent Fasting 

<ul><li class="ql-align-justify">Muscle is composed of around 75% water and proper hydration increases circulation of blood volume, which then allows for enhanced delivery of water and nutrients to working and recovering muscles.</li><li class="ql-align-justify">Water helps remove waste products from exercise and prevents overheating through sweating. </li><li class="ql-align-justify">The Institute of Medicine of the National Academies recommends women drink 2.7 liters (about 11 cups) and men drink 3.7 liters (about 15 cups) of water per day. </li><li class="ql-align-justify">It is recommended drinking 16-ounces of water before workout and another 16-ounces after workout, on top of your regular fluid intake in a day.</li></ul>

Lifestyle Factors - Adequate Hydration

<ul><li class="ql-align-justify">Additionally, patience is key when targeting fat loss and muscle gain. Tackling both at the same time, as opposed to focusing solely on building muscle or reducing fat, takes longer.</li><li class="ql-align-justify">It’s best to speak with a health care provider before beginning a program to lose fat and gain muscle - or any new diet and exercise regimen. </li><li class="ql-align-justify">It may also be helpful to enlist the support of a professional knowledgeable in body recomposition who can tailor a plan to fit your lifestyle and goals, such as a certified personal trainer with a nutrition degree or a registered dietitian specializing in sports nutrition.</li></ul>

Patience Is Key & Talk To A Professional 

To achieve the optimum benefits from our workouts, it is important to be aware that it is possible to lose fat while gaining muscles at the same time too. This article explains how best to achieve that. 

Losing fat and gaining muscle at the same time, also known as body recomposition, is possible. Read more about the process here.

problemsolving

Problem Solving

How To Lose Fat And Gain Muscle At The Same Time

“Sisu” is a concept and way of living that has been interwoven into Finnish culture for <a href="https://finland.fi/arts-culture/sisu-within-finnish-key-life-love-success/">more than 500 years </a>.It has no direct translation, but it is focused on determination and fortitude. It’s about having the grit to push forward in the face of adversity and near-impossible odds.For six years in a row, <a href="https://worldhappiness.report/">Finland has ranked No. 1 </a>as the <a href="https://www.cnbc.com/2023/06/09/psychology-expert-from-finland-the-worlds-happiest-country-shares-the-meaning-of-life-in-5-words.html">happiest country in the world </a>.

Finnland's Sisu 

According to <a href="https://angeladuckworth.com/research/">research </a>from psychologist <a href="https://angeladuckworth.com/">Angela Duckworth </a>, we can endure so much more when we work towards something that contributes to the world beyond ourselves. To gather firsthand data on sisu for my PhD studies, I completed a 1,500-mile running expedition across New Zealand. I dedicated my run to raising awareness about family violence. Each time I started to feel worn out or was on the verge of giving up, turning to that larger purpose helped me push forward. When you take on a new challenge or need the strength to continue, find a greater purpose to connect with. It can be your family or friends, or someone who inspires you, or a cause that is close to your heart.

1. Find a purpose outside of yourself.

Practice and preparation makes it easier to harness our inner sisu. Studies show that our bodies have <a href="https://pubmed.ncbi.nlm.nih.gov/20592717/">hidden reserves </a>that it naturally draws upon when we need them most. So the more we challenge ourselves, the more we pick up on habits that bolster our resilience.Focusing on my breathing to calm my nervous system was the strategy that improved my running. Over time, I went from a beginner to clocking in 10 to 15 miles a day.

2. Increase resilience through training.

I used to think that in order to be successful, I had to be hard on myself. But there’s a limit to how far you can go if you don’t balance toughness with compassion.In Finland, walking and hiking in nature is a core part of our culture. It helps us find an inner calm and sense of happiness that serves us during hard times.

3. Be gentle with yourself and connect with nature.

For six years in a row, Finland has been ranked as the No. 1 happiest country in the world. Psychology expert E. Elisabet Lahti credits this phenomenon to "sisu," a Finnish mindset that has been around for more than years.

travel

Travel

meditation

Meditation

Finland is home to the world's happiest people. Their No. 1 secret is this 500-year-old mindset, says psychology expert

Creatine is an amino acid found in your muscles and brain:<ul><li>Your body produces about 1 gram of creatine per day.</li><li>Creatine is used for energy and can help increase energy levels and muscle mass.</li></ul>

Creatine

Before buying creatine, there are a few things to note:<ul><li>Just because you don't see immediate benefits DOES NOT mean you should take a large amount of it.</li><li>Taking too much creatine can cause diarrhea and an upset stomach.</li><li>If you don't see immediate benefits, you probably just need to give it more time as creatine doesn't have immediate effects.</li></ul>

Before You Buy It

I recommend taking 5 grams of creatine every day for 5 days to experience positive effects.If you don't see any effects, you might not be drinking enough water.

Side Note:

Creatine won't help you if you don't exercise. <ul><li>You still need to put in the work!</li><li>Don't get discouraged and keep going to the gym.</li><li>You can do it!</li></ul>

Finally

People tend to ask me, "Is creatine a steroid?" And I have an answer to that; creatine is not a steroid, and it does not have the affects of steroids. According to newsobserver.com, "Creatine is a legal and natural compound occurring in foods and your body and isn’t associated with steroids." Exact URL:https://www.newsobserver.com/healthwellness/article269127442.html

*UPDATE* 7/1/2023

Creatine is one of the most studied fitness supplements.

Is creatine safe and effective? Read this authoritative report, sourced by the foremost experts, before deciding if creatine’s the supplement for you.

scienceandnature

Science & Nature

Everything You Should Know About Creatine and Muscle Growth

David Goggins has to be among the most influential motivational stories around.Watch the 7 videos below and you'll find out why!

David Goggins; An Inspiration

https://buff.ly/3Xw9MwiA compilation done by the Mulligan Brothers from multiple interviews and Instagram short videos over the years

Stay Hard!

https://buff.ly/3NqguPyA short promotional video done by the United States Navy Seal from back in the day starring David Goggins

After The Iron Man

https://buff.ly/3CSpkkeOne of the videos that catapulted David Goggins to fame, alongside his first interview with Joe Rogan which comes next…

Impact Theory

https://buff.ly/2p9ZJx1His infamous video with Joe Rogan

Joe Rogan Experience

https://buff.ly/3NSuEusHis candid video with Rich Roll where he goes into some of the details of his military life too.

Rich Roll

https://buff.ly/3K1Bpb9His video with Cameron Hanes, the original source of his most popular catchphrase; "Who's gonna carry the boats?”

“Who’s Gonna Carry The Boats?”

https://buff.ly/3ZLzg9BOne of his latest interviews with Chris Williamson where he also goes into the latest developments in his life.

One Of His Recent Interviews

There's no doubt about it, he is among the most influential personalities around, if not the most. I highly recommend you watch the videos above for some motivation!

Are you a David Goggins fan? Or have you seen him in random short videos and wondered who he is? Here is a list of videos you can take a look at to get started!

productivity

Productivity

motivationandinspiration

Motivation & Inspiration

David Goggins’ impact

<ul><li class="ql-align-justify">“Skinny fat” doesn’t have a standardized definition and isn’t a medical term, so different people use the term in various ways.</li><li class="ql-align-justify">It’s usually used to refer to less muscle tone and strength as well as a relatively high body fat percentage, despite having a “normal” BMI.</li><li class="ql-align-justify">Somebody who is considered “skinny fat” may have a large amount of visceral fat and may not have much muscle definition.</li></ul>

What Does "Skinny Fat" Mean

<ul><li class="ql-align-justify">Everyone’s body is different. Some people are more genetically predisposed to have a higher body fat percentage and less muscle than others.</li><li class="ql-align-justify">Other factors like exercise and nutrition habits, age, and hormone levels can also contribute to body size.</li></ul>

What Contributes To "Skinny Fat" Body? 

<ul><li class="ql-align-justify">When you exercise, your body releases <a href="https://www.healthline.com/health/catabolism-vs-anabolism">anabolic hormones</a> that stimulate muscle building.</li><li class="ql-align-justify">Exercise also <a href="https://www.cdc.gov/diabetes/basics/insulin-resistance.html">increases your sensitivity to insulin</a>, which can lower your risk of developing diabetes.</li><li class="ql-align-justify">Exercising regularly can help you avoid hormonal changes that negligencetively impact your body composition and make you more prone to storing fat.</li><li class="ql-align-justify">Eating a diet high in refined sugar can also negatively impact your body composition.</li></ul>

Exercise and dietary habits

<ul><li class="ql-align-justify">Anyone can be considered “skinny fat.”</li><li class="ql-align-justify">Since the term is subjective, it’s hard to measure whether it’s more common in certain sexes / gender.</li></ul>

Sex / Gender 

<ul><li class="ql-align-justify">Older adults may be at the highest risk of muscle loss and an increase in body fat, due to hormonal changes that make it more difficult to maintain muscle.</li><li class="ql-align-justify">Age-related muscle loss is called <a href="https://www.healthline.com/nutrition/sarcopenia">sarcopenia</a>, which is often accompanied by an increase in body fat.</li></ul>

<ul><li class="ql-align-justify">Hormonal imbalances may contribute to increased body fat and changes in body fat storage.</li><li class="ql-align-justify">The medical term for someone who’s lean, BUT has a metabolic profile that puts them at risk of developing metabolic disease is a “metabolically obese, normal weight” individual.</li></ul>

Hormone Imbalances 

The five major risk factors for this condition are:<ul><li class="ql-align-justify">Metabolically obese</li><li class="ql-align-justify">Death from cardiovascular disease</li><li class="ql-align-justify">Research has also found that having a high mass of fat and a combination of low muscle mass and strength may be associated with cognitive decline</li><li>When you eat food high in sugar, your blood sugar rises and your body produces insulin to shuttle the sugar into fat and muscle cells for storage</li><li>Chronically elevated insulin levels can lead to insulin resistance, which happens when your body stops responding to insulin. Insulin resistance is linked to increased body fat, especially around the belly</li></ul>

5 Major Risk Factors 

<ul><li>Minimize simple carbohydrates and focus on getting most of your carbohydrates from whole grains, fruit, and vegetables.</li><li>Include plenty of protein in your diet.</li><li>Minimize sugary or high-calorie beverages like sodas, alcohol, and juices.</li><li>Minimize your consumption of added sugars.</li><li>Minimize your intake of <a href="https://www.healthline.com/health/food-nutrition/ultra-processed-foods#So,-whats-the-difference-between-regular-processed-foods-and-ultra-processed-foods?-And-what-does-that-mean-for-your-health?">ultra processed foods </a>like pastries, sweetened breakfast cereal, and candy bars.</li><li>Eat <a href="https://www.healthline.com/nutrition/eat-after-workout">high-protein foods</a> after you exercise.</li></ul>

Recommended Dietary Measures 

<ul><li class="ql-align-justify">Along with diet and exercise habits, poor sleep and too much stress can also contribute to increased body fat.</li><li class="ql-align-justify">Here are some do’s and don’ts that might help improve your body composition.</li><li class="ql-align-justify">Your lifestyle habits play a big role in determining your body composition and your overall health.</li></ul>

Diet, Exercise, Lifestyle

<ul><li class="ql-align-justify">Look for ways to minimize stress in your life and make time for <a href="https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety">stress-relieving activities </a>.</li><li class="ql-align-justify">Get at a minimum of <a href="https://www.healthline.com/health/sleep/how-to-figure-out-how-much-sleep-is-right-for-you">7 hours </a>of sleep per night.</li><li class="ql-align-justify">Make exercise part of your weekly routine.</li><li class="ql-align-justify">Eat a balanced diet and minimize refined sugar intake.</li><li class="ql-align-justify">Break up long periods of sitting with movement breaks.</li></ul>

<ul><li>Follow a crash diet in an attempt to lose weight. </li><li>Sleep fewer than 7 hours per night. </li><li>Consume alcohol in large amounts, either at once or over a long period of time. </li><li>Consume caffeine close to bedtime. </li><li>Rely mostly on fast food for nutrition. </li> </ul>

Don’t

<ul><li class="ql-align-justify">There is no specific workout or exercise that is known to reduce “skinny fat” body composition.</li><li class="ql-align-justify">Instead, look for a type of exercise you enjoy and make it a part of your weekly routine.</li></ul>The U.S. Department of Health and Human Services recommends the following:<ol><li class="ql-align-justify">Do strength training for all major muscles at least twice per week</li><li class="ql-align-justify">Brisk walking</li><li class="ql-align-justify">Biking</li><li class="ql-align-justify">Jogging</li><li class="ql-align-justify">Tennis</li><li class="ql-align-justify">Dancing</li><li class="ql-align-justify">Hiking</li></ol>

Recommended Exercise to Reduce Skinny Fat

More info to understand visceral fat (skinny fat) and eliminate them totally if this condition applies to you. 

Learn what the term "skinny fat" means, what causes it, what its health consequences are, and the risks it may introduce.

education

Learning & Education

Skinny Fat: Definition, Causes & More

Creatine is an amino acid located mostly (95%) in your body's muscles as well as in the brain. Once consumed it is stored as phosphocreatine primarily in your muscles. Most people take creatine orally to improve athletic performance and muscle gain.Other uses include improving brain disorders, congestive heart failure or  skin care.Creatine can be produced from food, mainly meat. Vegetarians should probably supplement. Creatine stored water so people with kidney problems should consult their doctor. Also it promotes water based weight gains in first months of usage.

What is Creatine

Creatine comes as a powder. There are many forms, but by far the most potent one is creatine monohydrate. Loading Phase - First WeekWhen taking it for the first time it's recommended you go with 20-25g split into equal doses over 5-7 days. This is higher dose than normal & it's goal is to reap the benefits fasterMaintenance PhaseTake 3-5g per day. The loading phase can be skipped, which means your muscles will take longer to get to full creatine reserves.

Taking Creatine

I remember hearing about creatine long term health benefits and decided to look into it. This video has some basic info.  

CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER. Doctor Wagner explains creatine monohydrate, creatine before and after, creatine benefits, creatine hair loss, creatine side effects, creatine loading, best creatine for muscle gain, what is creatine, how to take creatine, when to take creatine powder, how to use creatine effectively, and many other scientifically proven health facts about creatine supplements and best creatine to take. Is creatine the answer to how to build muscle fast and lose belly fat? Is creatine bad for you? Is creatine good? Is creatine safe? Questions about creatine answered by a real doctor. Creatine helps muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine supplement is very popular among athletes and bodybuilders to gain muscle, enhance strength and improve exercise performance, and bodybuilding, similarly to amino acids (BCAAs). When taking creatine powder, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more ATP. Creatine also alters cellular processes that lead to increased muscle mass, strength, and recovery. Have you tried creatine? What has your creatine monohydrate experience been? Let Doctor Wagner know in the comments below if you've ever tried any creatine powders leave your creatine supplement reviews below in the comments. SHOP MY GO-TO CREATINE SUPPLEMENTS: Optimum Nutrition Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B002DYIZEO?ref=exp_doctorerwagz_dp_vv_d Pure Encapsulations Creatine Powder ▶ https://www.amazon.com/dp/B0016FZOQS?ref=exp_doctorerwagz_dp_vv_d Bodybuilding Signature Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B07C7TTZTM?ref=exp_doctorerwagz_dp_vv_d Thorne Research - Creatine ▶ https://www.amazon.com/dp/B07978VPPH?ref=exp_doctorerwagz_dp_vv_d OTHER VIDEOS ABOUT CREATINE SUPPLEMENTS: @More Plates More Dates - How Much Creatine Should You ACTUALLY Take? MORE THAN 5 GRAMS!? https://www.youtube.com/watch?v=Bg15k2CrdEM @Yatinder Singh - Creatine for Muscle Growth | How to Use it | Yatinder Singh https://www.youtube.com/watch?v=CBqvdxKnwNw @Jeremy Ethier - Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)! https://www.youtube.com/watch?v=7wXetcdqiz0 @Gravity Transformation - Fat Loss Experts - How To Use CREATINE for Muscle Growth (FULL PLAN) https://www.youtube.com/watch?v=KkT7jKJOEYg @Bodybuilding.com - 8 Questions About Creatine Answered | Jose Antonio, Ph.D. https://www.youtube.com/watch?v=ae4Pa7ueGAE @Dr. Eric Berg DC - Creatine, the Recovery Nutrient https://www.youtube.com/watch?v=LNcfwTA-trE 🚨 SUBSCRIBE for new videos every week! ▶ https://www.youtube.com/DoctorER?sub_confirmation=1 FOLLOW ME HERE: Facebook ▶ https://www.facebook.com/DoctorER Instagram ▶ https://www.instagram.com/doctorer/ Twitter ▶ https://twitter.com/DoctorERwagz TikTok ▶ https://www.tiktok.com/@doctorer Contact email ▶ info@doctor-er.com Doctor ER Dr. Jordan Wagner, DO #Creatine #CreatineSupplements #DoctorJordanWagner LINKS & REFERENCES: Creatine 101 — What Is It and What Does It Do? | Healthline https://www.healthline.com/nutrition/what-is-creatine Should I use creatine supplements? | Medical News Today https://www.medicalnewstoday.com/articles/263269 Effect of creatine supplementation...a meta-analysis | Int J Sport Nutr Exerc Metab. https://pubmed.ncbi.nlm.nih.gov/12945830/ Creatine supplementation...an update | J Int Soc Sports Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ Effects of creatine supplementation on performance and training adaptations | Mol Cell Biochem. https://pubmed.ncbi.nlm.nih.gov/12701815/ Creatine supplementation | Current Sports Medicine Reports https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx International Society of Sports Nutrition position stand...in exercise, sport, and medicine | J Int Soc Sports Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/ Creatine supplementation...| Sports Med. https://pubmed.ncbi.nlm.nih.gov/15707376/ Effects of 4-Week Creatine Supplementation...Sport Performance | Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/ Potential benefits of creatine...in the elderly | Curr Opin Clin Nutr Metab Care. https://pubmed.ncbi.nlm.nih.gov/11085837/ FTC: This video is not sponsored. Links contain affiliates. If you feel like you are actually experiencing a real-life medical emergency, immediately stop watching and call 9-11 or contact a medical professional. The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace an appointment with your own personal doctor.

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Podcasts

CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER. Doctor Wagner explains creatine monohydrate, creatine before and after, creatine benefits, creatine hair loss, creatine side effects, creatine loading, best creatine for muscle gain, what is creatine, how to take creatine, when to take creatine powder, how to use creatine effectively, and many other scientifically proven health facts about creatine supplements and best creatine to take. Is creatine the answer to how to build muscle fast and lose belly fat? Is creatine bad for you? Is creatine good? Is creatine safe? Questions about creatine answered by a real doctor. Creatine helps muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine supplement is very popular among athletes and bodybuilders to gain muscle, enhance strength and improve exercise performance, and bodybuilding, similarly to amino acids (BCAAs). When taking creatine powder, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more ATP. Creatine also alters cellular processes that lead to increased muscle mass, strength, and recovery. Have you tried creatine? What has your creatine monohydrate experience been? Let Doctor Wagner know in the comments below if you've ever tried any creatine powders leave your creatine supplement reviews below in the comments.

SHOP MY GO-TO CREATINE SUPPLEMENTS:
Optimum Nutrition Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B002DYIZEO?ref=exp_doctorerwagz_dp_vv_d
Pure Encapsulations Creatine Powder ▶ https://www.amazon.com/dp/B0016FZOQS?ref=exp_doctorerwagz_dp_vv_d
Bodybuilding Signature Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B07C7TTZTM?ref=exp_doctorerwagz_dp_vv_d
Thorne Research - Creatine ▶ https://www.amazon.com/dp/B07978VPPH?ref=exp_doctorerwagz_dp_vv_d

OTHER VIDEOS ABOUT CREATINE SUPPLEMENTS:

@More Plates More Dates - How Much Creatine Should You ACTUALLY Take? MORE THAN 5 GRAMS!?
https://www.youtube.com/watch?v=Bg15k2CrdEM

@Yatinder Singh - Creatine for Muscle Growth | How to Use it | Yatinder Singh
https://www.youtube.com/watch?v=CBqvdxKnwNw

@Jeremy Ethier - Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!
https://www.youtube.com/watch?v=7wXetcdqiz0

@Gravity Transformation - Fat Loss Experts - How To Use CREATINE for Muscle Growth (FULL PLAN)
https://www.youtube.com/watch?v=KkT7jKJOEYg

@Bodybuilding.com - 8 Questions About Creatine Answered | Jose Antonio, Ph.D.
https://www.youtube.com/watch?v=ae4Pa7ueGAE

@Dr. Eric Berg DC - Creatine, the Recovery Nutrient
https://www.youtube.com/watch?v=LNcfwTA-trE

🚨 SUBSCRIBE for new videos every week! ▶ https://www.youtube.com/DoctorER?sub_confirmation=1

FOLLOW ME HERE:
Facebook ▶ https://www.facebook.com/DoctorER
Instagram ▶ https://www.instagram.com/doctorer/
Twitter ▶ https://twitter.com/DoctorERwagz
TikTok ▶ https://www.tiktok.com/@doctorer
Contact email ▶ info@doctor-er.com

Doctor ER Dr. Jordan Wagner, DO

#Creatine #CreatineSupplements #DoctorJordanWagner

LINKS & REFERENCES:

Creatine 101 — What Is It and What Does It Do? | Healthline
https://www.healthline.com/nutrition/what-is-creatine

Should I use creatine supplements? | Medical News Today
https://www.medicalnewstoday.com/articles/263269

Effect of creatine supplementation...a meta-analysis | Int J Sport Nutr Exerc Metab.
https://pubmed.ncbi.nlm.nih.gov/12945830/

Creatine supplementation...an update | J Int Soc Sports Nutr.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

Effects of creatine supplementation on performance and training adaptations | Mol Cell Biochem.
https://pubmed.ncbi.nlm.nih.gov/12701815/

Creatine supplementation | Current Sports Medicine Reports
https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx

International Society of Sports Nutrition position stand...in exercise, sport, and medicine | J Int Soc Sports Nutr.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

Creatine supplementation...| Sports Med.
https://pubmed.ncbi.nlm.nih.gov/15707376/

Effects of 4-Week Creatine Supplementation...Sport Performance | Nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/

Potential benefits of creatine...in the elderly | Curr Opin Clin Nutr Metab Care.
https://pubmed.ncbi.nlm.nih.gov/11085837/

FTC: This video is not sponsored. Links contain affiliates.

If you feel like you are actually experiencing a real-life medical emergency, immediately stop watching and call 9-11 or contact a medical professional. The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace an appointment with your own personal doctor.

Doctor ER

CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER

Creatine Explained - What Is It & What Does Creatine Do?

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