I workout for 1 hour a day (plus 10k steps) and have a 7 month old and toddler at home

I’m nodding off on the couch at 9pm before my head even gets a chance to hit the pillow

I think squats and deadlifts AREN’T bad for you

When you do them properly (correct form and appropriate weight) they actually STRENGTHEN your back, shoulders, hips, knees

You know what damages them?
-NOT strength training
-Being OVERFAT (which is the majority of people around…

Every
Single
Time

Exercise/movement snacks > actual snacking

-Adding in <5 minutes of daily vigorous activity (fast walking/climbing stairs) led to a ~31% decrease in cancer incidence

Small doses of exercise/movement throughout the day can provide a huge benefit to overall health and decrease

Hydration isn't just about drinking water/fluid, you also need electrolytes

Cell membranes are selectively permeable to ions & control movement in/out of cells

A high concentration of Na outside the cell follows a concentration gradient inside along w/fluid to hydrate the cell

Pratik Patel Nick Huber I know you will be looking to reply but my SON pratik is expert in these things

I think squats and deadlifts AREN’T bad for you

When you do them properly (correct form and appropriate weight) they actually STRENGTHEN your back, shoulders, hips, knees

You know what damages them?
-NOT strength training
-Being OVERFAT (which is the majority of people around…

Hydration isn't just about drinking water/fluid, you also need electrolytes

Cell membranes are selectively permeable to ions & control movement in/out of cells

A high concentration of Na outside the cell follows a concentration gradient inside along w/fluid to hydrate the cell

Checking in on my HEALTH status for the first time since my son was born

One of the FIRST and MOST important things to assess is bloodwork (get an advanced panel, DO NOT rely on your doctor)

You CANNOT claim to be healthy without assessing what’s going on under the hood

EVERY…

Checking in on my HEALTH status for the first time since my son was born

One of the FIRST and MOST important things to assess is bloodwork (get an advanced panel, DO NOT rely on your doctor)

You CANNOT claim to be healthy without assessing what’s going on under the hood

EVERY…

High energy mornings

Get a good night’s sleep
Drink ~10-16oz of water upon waking + electrolytes
AM sunlight exposure to the eyes
Some form of exercise/movement

ABSORPTION RATE OF PROTEIN SOURCES

Whey Protein- 8-10g/hr
Casein Protein- 6.1g/hr
Soy Protein- 3.9g/hr
Milk Protein- 3.5g/hr
Egg Protein (cooked)- 2.8g/hr
Egg Protein (raw)- 1.3g/hr

PMID: 16779921

One of my favorite follows. Appreciate all you share Pratik Patel ✊🏽🫡

ABSORPTION RATE OF PROTEIN SOURCES

Whey Protein- 8-10g/hr
Casein Protein- 6.1g/hr
Soy Protein- 3.9g/hr
Milk Protein- 3.5g/hr
Egg Protein (cooked)- 2.8g/hr
Egg Protein (raw)- 1.3g/hr

PMID: 16779921

Saturday Highlights:

His first trip to the zoo
Lots of sun
Lots of walking
Lots of animals
Lots of napping
BYO food and drink

Highly recommended
Will do again

Start here:
1 g of protein per pound of body weight (2.2g/kg)

Not here:
0.36 g of protein per pound of body weight (0.8g/kg)

60 minutes of exercise + movement throughout the day (every 90-120 mins)

Is better than 90 minutes of exercise and no movement throughout the day

Anabolic resistance can develop with extended periods of inactivity/sedentary behavior even if you still workout

No surprise here

-Vegan diets are linked to stunted growth in youth

-Higher creatine intake (from animal food) is associated with greater growth and height

Consuming high quality animal foods can support healthy growth in youth

Getting consistent and more SLEEP will do more for your growth hormone than fasting ever will

No surprise here

-Vegan diets are linked to stunted growth in youth

-Higher creatine intake (from animal food) is associated with greater growth and height

Consuming high quality animal foods can support healthy growth in youth