Here we cover the exact supplements and macronutrient you will be consuming during this protocol and exactly how.

There are three different macronutrient ranges to pick from depending which Carb to Fat ratio you personally prefer, with notes on each.

There is also an exact way in which you will dial in your macros to ensure you are getting enough for what your body needs.

Let's start.

Here we cover the exact supplements and macronutrient you will be consuming during this protocol and exactly how.

There are three different macronutrient ranges to pick from, depending on which Carb to Fat ratio you personally prefer, with notes on each.

There is also an exact way in which you will dial in your macros to ensure you are getting enough for what your body needs.

On this protocol you will be lifting 5 days per week.

As this protocol is very specific to building lean muscle and toning, there will mainly be weight lifting.

There will also be something called Zone 2 Cardio, which will not cause muscle loss, but other than that there is no cardio during this challenge.

If you would like to take a walk, that’s fine. But adding in other forms of cardio could hamper your progress.

And it’s only 30 days.

Okay, let’s run through a few key points and then jump into the workouts.

On this protocol you will be lifting 5-6 days per week.

As this protocol is very specific to building lean muscle and toning, there will mainly be weight lifting.

There will also be something called Zone 2 Cardio, which will not cause muscle loss, but other than that there is no cardio during this challenge unless you have extra energy for Day 6.

But if you really want to build muscle, extra cardio is not recommended.

If you would like to take a walk, that’s fine. But adding in other forms of cardio could hamper your progress.

And it’s only 30 days.

Okay, let’s run through a few key points and then jump into the workouts.

Welcome to the fully updated Lean Body/Lean Bulk Guide & 30-Day Challenge!

This guide and the accompanying protocol aim to achieve one of a few things, depending on what your goals are.

You may just want to attain a lean, toned and shaped body. An hourglass shape for women or a V-shape for men. This is the Lean Body portion of the protocol.

You may want to build significant lean muscle without adding excess body fat that has to be worked off afterwards through cutting or fasting.

Or you may what to achieve something somewhere in between.

That’s fine. This protocol was designed to be tailored to you — where you are at now and where you want to be — so you can achieve your goals.

But this isn’t just a program where you count calories and workout.

No.

If we want to build lean muscle without the excess body fat of bulking, or attain a lean, toned and shaped body and keep it, we need to do more that.

We need to look at digestion, cravings, recovery, sleep, energy levels, blood flow and hormones.

Bulking and Cutting has been around for decades now.

We work out hard, we count our macros, and eat and eat and eat.

And we build lots of muscle.

But at the same time that we’re building muscle, we also build body fat. And we build each at about the same rate, a pound of muscle for a pound of fat.

Then we do a cut, cutting back on our calories, and in some cases starving ourselves (which is never necessary), and do a lot of extra cardio — running, biking, sprints, etc. — all to lose that extra body fat we gained.

And hopefully we don’t lose too much of our muscle gains in the process.

Now, I have no problem if someone enjoys that. Many people do. But many others don’t.

And the thing is, it isn’t necessary.

At all.

If you’d like to build lean muscle without the excess body fat, either to build significant muscle or just to tone your body, and all while raising your overall health, energy levels and mood, then the Lean Body/Lean Bulk Protocol is for you.

Happy New Year to everyone!

2025 was quite a year. It had its ups and downs, things we meant to accomplish and things we did.

But now we're in 2026.

And it's time to start something new.

Time to take control of our lives, control of our health and control of our goals.

Every year we make New Year's Resolutions for our careers, our personal lives and our health.

And sometimes we keep them and sometimes we don't.

The desire for improvement is there, but something always seems to get in the way. We start strong and then fizzle out.

But why don’t we keep them? What stops us? And how can we change that this year?

As with anything effective, it's simpler that you think. And when doing it this way, the results are much more lasting.

Let's dive in.

Did you know low levels of thyroid can bring on not only low energy and weight gain, but even affect mood and mental sharpness?

This can make thinking, problem-solving, and just coping with the everyday stresses of life, much harder.

With the rise in hormone-blocking toxins in our environment, processed foods and processed sugars, and the low amount of protein most of us consume, low thyroid is affecting more and more people, especially among women and the elderly.

In this article we dive into what thyroid is, how low thyroid occurs, how it affects our mood, mental alertness, and our ability to think and cope with the problems of everyday life and what we can do to raise it.

Before we cover what actually causes Heart disease, I want to cover something that doesn’t, or at least not in the way most people think: cholesterol.

You’ve probably heard of the Cholesterol Hypothesis.

This hypothesis states that higher levels of cholesterol, particularly LDL Cholesterol, are associated with higher rates of Heart Disease.

To prevent heart disease then, we take drugs known as statins that lower our liver’s ability to produce cholesterol.

This hypothesis has been so deeply ingrained in our understanding of how the body works, that the idea of challenging it is almost laughable. (Even though it’s still just a hypothesis after all this time.)

However, over the last decade, more and more scientists and doctors have been doing just that, and for one very glaring reason: there is no evidence to support the hypothesis.

Let's see what's happening here.

What speeds up the aging process and what can we do about it?

There is something called accelerated aging, where aging happens years or decades before it should. And it’s becoming more and more common.

In this article we’re going to dive into exactly what causes accelerated aging, especially aging in our 30’s, 40’s, 50’s… and even our 20’s.

We’re going to cover exactly what is happening to our cells, what is doing this, how this affects aging, and what we can do to prevent it.

Someone born in 1950 started out life receiving 50 times less toxins going into their bodies than a child today. Their mother had grown up receiving even less than that and so had less to pass onto them before birth as well.

And they grew up on this much smaller toxic load.

So the amount of toxins injuring or destroying cells was much less.

But now look at where we are today — 50 times as many chemicals as we had then, and many of them are much more toxic.

These very definitely have an affect on our health. In some cases it’s quite obvious, but in most cases it’s something we don’t notice, because it happens over time.