By BowTiedMeathead on Substack · 43K+ subscribers · 12 free and 0 paid among the latest 12.
Proven nutrition & fitness protocols to help you shed body fat & build lean muscle
For the past decade I have started almost every morning the same way: coffee, a scoop of collagen peptides, a scoop of creatine monohydrate, a splash of cream, and a little honey. It is not a complicated ritual. It takes about…
If you spend any time in gyms and train seriously, you will eventually learn the term “Bro-Split”. It refers to a training schedule that is muscle group focused, and usually is based on training each muscle once a week. These…
Mobility is essential for living PAIN FREE It is not just glorified stretching. Stretching is part of it, but the outcomes we actually want are more specific. Mobility is the philosophy of retaining full capacity of all of our…
Whats the Deal with LDL? Over the course of my life Ive seen conversation around cholesterol swing back and forth. In the 1980s and 1990s, low fat was the craze and cholesterol was the enemy. Then in the 2000s, paleo became…
In the past decade, Ive had over 5000 people use my Accelerated Fat Loss Program (and this was before GLPs became mainstream). One of the primary strategies that makes that program successful for people is Refeeds. Most people…
We are in the final quarter of 2026. How did this year go for you? What were your health wins? Let me know in the comments 1. Stop using “tool-shaped” performance hacks A tool exists to solve a problem clearly. Not to create new…
You could work 60 hours a week, train hard in the gym, eat whatever was around, sleep five hours, and bounce back by Thursday. Your nervous system could handle the load because your recovery engine was running on full volume.…
They think it takes too much time… They see influencers online spending 45 minutes on elaborate warm-up protocols—rolling around on foam rollers, tying bands to rigs, and running through twenty different drills. Their immediate…
You have been sticking to your nutrition plan all week…prepping your meals, hitting your target numbers. On paper? Everything looks perfect. Until the afternoon brain fog rolls in… Suddenly, every task on your desk feels twice as…
Over the last twenty years—and especially since 2020—trust in Western doctors has taken a massive hit. If you are in your 40s or 50s, you have watched the medical system shift in real time. You have seen appointment times shrink…
During the unhealthiest periods of my life, I was eating out for all my meals, subsisting on packaged food, and consuming way too many protein bars and energy drinks. Even with being a fitness professional and eating “high…
Let’s talk about something that a lot of guys are quietly thinking about right now: GLP-1 medications like Ozempic and Wegovy. If you are carrying twenty or thirty extra pounds, you have probably seen the headlines. And if you…