On a scale of 1–10, how much energy did you wake up with today? (10 = fired up, 1 = dragging yourself out of bed) Drop your number 👇 — no judgment, just awareness.

Lets get ready for meal prepping next week... This makes 5 delicious meals at 367 cals each and 54g of protein! Give it a go, and lets us know!

Let’s be real…It’s not the alcohol you’re craving, it’s the habit around it. You get home. You're tired. You reach for something that takes the edge off. Sound familiar? 🧠 But here’s your Day 1 move: SWAP it. ➡️ Sparkling water ➡️ Can of No Sugar Soft Drink ➡️ Lemon + soda in a whiskey glass (to get a little fancy) You’re reprogramming your routine and your hormones will thank you for it. Don't forget our Habit Formation Course in the class room 😁 👇 Comment: What drink are you swapping it with tonight? (Photos welcome if you're proud of it)

When we live a healthy and balanced life, our hormones are balanced and healthy. When our hormones are balanced, we are most likely feeling great. Hormones have always been connected to bodybuilding, mainly when it comes to exogenous injections. Testosterone and growth hormone are the most well-known hormones influencing our muscle growth, but did you know that a lot of other hormones significantly impact our hypertrophy? I will describe 4 different hormones and how they affect us on our road to getting jacked. We'll also give you a few tips on optimizing them. And no, I'm not talking about steroids. Testosterone Starting with the most infamous muscle-building hormone, testosterone. Testosterone has androgenic and anabolic effects. Androgens promote protein synthesis, which is vital for muscle growth. Without protein synthesis, there is no hypertrophy. The anabolic effects of testosterone include an increase in bone density, strength, and muscle mass. Not bad, huh? So, what should you do to naturally increase your test levels? 1. You should engage in resistance training. And I'm talking about just going in and throwing some weights around, this needs to be programmed and structured for intensity and progression ! 2. Eat a well-balanced diet, and don't ditch carbs and fats because they are crucial to testosterone synthesis. 3. Check for vitamin and mineral deficiencies. We need optimal vitamin D and zinc levels to optimize our T levels. Since many people are deficient in zinc and vitamin D, supplementing with these can bring your T levels up. 4. Get enough high-quality sleep. Research shows that we should get around 7-10 hours of sleep per day for optimized test levels. 5. Minimize stress as much as you can because too much stress can suppress your testosterone. 6. Research ashwagandha, tongkat ali, and fadogia agrestis. These supplements were shown to increase T levels in some individuals, although some side effects may occur. Growth Hormone and Insulin-Like Growth Hormone