The One-Sentence Luxury Test Would this still look correct if found in a closet 30 years from now? If yes → it’s luxury If no → it’s fashion

Lift heavy. Eat protein. Walk daily. That’s the real cheat code.

It is not by consuming that I am fulfilled, but creating.

The moment on your journey towards your goal that you realize the person that you become on the journey is more important than actually achieving the goal itself.

Carbohydrate has a lesser tendency towards adipose, fatty tissue storage compared to dietary fats.

Muscle Hypertrophy rates are optimized in a sustained caloric surplus.

“Whole grain foods” are only required to contain 30-50% whole grams for it to be labeled as a whole grain food.

In the context of endurance exercise, women used less glycogen than men.

Aim for at least three different types of vegetables in your meals each week to ensure a balanced nutrient intake.

Variety within each food group enhances nutrient intake and benefits.

Secret for longevity = diet to support exercise/physical activity, for the goal of maintaining musculoskeletal and respiratory fitness, healthy body composition targets, and psychological wellbeing

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THE MAN IN THE ARENA

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Periodization = Structuring of planned changes

Brad Marchand in 2018: “I was never the best kid on my team — anyone will tell you that. My buddies were better players. As we got older, they were getting all the attention from the junior teams. I’ll never forget, when we were 12 years old our coach gave this speech in the

Eccentric contractions generally cause more hypertrophy than concentric. Why? 1. Greater Mechanical Tension 2. More Muscle Damage 3. Higher Force Production: more force per unit of activation, recruiting more high-threshold motor units 4. Longer Time Under Tension

Weak things break. - Louie Simmons

In life, and in lifting…you don’t need to kick down the door. Just walk through it when it opens.