For all the 1:1 clients we have just send out the 4 Pillars of Iron Academy via email comment under this post to confirm you have received your copy with all the resources

My name is Antonio, i work in a factory. Before i started this fitness journey, I didnt like who i saw everyday in the mirror. To be honest i was lazy, unmotivated and un willing to take action to change. i saw someone who was wasnt living up to who he could be. I couldnt deal with it. What im going to achieve in the next 6 months, I am going to achieve the loss of 40 pounds, I am going to achieve that gain of 30 pounds of muscle. Whats gonna stop me? Nothing! Absoulety nothing.

Magnesium has long been recognized for its importance in supporting various bodily functions, but recent research highlights its potential benefits for brain health. Studies suggest that magnesium may play a key role in preserving brain volume and reducing the presence of white matter lesions (WMLs), which are often linked to cognitive decline. Interestingly, the effects of magnesium appear to be especially significant in women, though the benefits extend to both men and women. Higher magnesium intake has been associated with larger brain volumes, and it may also help reduce the number of white matter lesions, a sign of brain aging or damage. These findings point to magnesium as a nutrient that may offer neuroprotective benefits, potentially helping to slow cognitive decline and support long-term brain health. The study emphasized dietary magnesium as the source of these benefits, highlighting the importance of consuming magnesium-rich foods or supplements as part of a balanced diet. The recommended daily intake of magnesium for adults is: • Adult women (ages 19–30): 310 mg per day • Adult women (ages 31 and older): 320 mg per day • Adult men (ages 19–30): 400 mg per day • Adult men (ages 31 and older): 420 mg per day Magnesium can be sourced from foods such as leafy greens, nuts, seeds, and whole grains, or from high-quality supplements like magnesium glycinate or magnesium malate. While the study found that magnesium’s effects on brain health were more pronounced in women, magnesium is equally important for men. It supports a wide range of functions, including muscle and nerve function, energy production, and bone health.