This morning is one of those challenging ones…. In an Airbnb in Pittsburgh and leaving for the airport at 3:30 am to catch a 6 am flight. Still got in 200 pushups, since I know I won’t be hitting the gym later. Whatcha working today, guys??

I'm a big fan of nailing the basics, whether it's training or nutrition, getting the basics in order will always pay dividends. So let's talk about one of the most important vitamins - and one that 99% of men over 40 are seriously deficient in (this means YOU). Vitamin D3. Vitamin D3 isn’t just about bones. New research shows it plays a direct role in muscle growth, strength, and even testosterone levels. Older men especially benefit, since deficiency is common and linked to weakness, slower recovery, and loss of muscle. Kind of the opposite of what we're shooting for here... Here's a critical point tho - supplementing with just D3 can, in some cases, cause calcium buildup in the arteries. To prevent that from happening, just make sure that you take your Vitamin d3 with vitamin K2. When you pair Vitamin D3 with K2, you get the real payoff. D3 ramps up calcium absorption, while K2 makes sure that calcium goes to your bones and not your arteries. That means stronger muscles and bones without the cardiovascular risks. Here's the real kicker... Studies now suggest higher dose D3 can be anabolic in nature, supporting muscle protein synthesis, hormonal balance, and overall performance. Combined with resistance training, it helps maintain strength, mobility, and recovery as you age. Bottom line: D3 with K2 is one of the simplest, most effective additions older men can make to their supplement routine. https://www.vinatura.store/blogs/articles/does-vitamin-d3-help-build-muscle https://www.cambridge.org/core/journals/nutrition-research-reviews/article/mechanisms-of-vitamin-d-action-in-skeletal-muscle/1EF9FB685177265B81431B4D5F4B631F I got my own levels checked a couple years and they were low. I was taking a good multivitamin, but no specific D3. My levels at that time were around 42 ng/ml. Most doctors will tell you that around 50 is fine, but I had read some studies that indicated higher than that is better - one meta analysis of blood panels during Covid showed that nobody with levels over 80 ng/ml had died of the virus, which I thought was interesting. Huge for the immune system.