I have two supplement protocols I've developed over the years through extensive experience from my clients as well as myself with great success to improve mood, energy, testosterone optimization, gut health & digestion, and improved body composition as a result of these... Ultimate Gut Health & Digestion Stack: - Lemon Juice - ½ fresh lemon - Apple Cider Vinegar - 1 tbsp - Aloe Vera Juice - 1-2 oz - Ginger (Powder or Capsule) - 500mg - Glutamine - 5g - Greens Powder - 1 serving - Psyllium Husk - 1 tbsp - Creatine - 3-5g - Bone Broth - 1 cup (8 oz, warmed) Instructions: Mix all ingredients (except bone broth) in 16-20 oz of water or blend into a smoothie. Drink on an empty stomach for optimal nutrient absorption. Male Hormone Support Stack: - Tongkat Ali - 400mg - Boron - 10mg - Ashwagandha - 500mg - B-Complex Vitamins - 1 daily - Zinc - 30mg If you guys want the full document explaining the "why" behind each potent supplement each stack, drop me a comment and let me know!

The most important aspect of any fitness journey is nutrition, followed by training intensity. Almost everyone needs to lose weight, but why is it such a distant goal for so many? The problem for the grand majority is that they don't cook their meals, eat out a ton and don't track their intake so they have zero clue how much they are eating, and if fat loss is the goal, they are making it nearly impossible. First Step: Track Your Current Intake As Accurately As Possible For the next 3-5 days, use an app like MyFitnessPal to log EVERYTHING you eat and drink. - Be as detailed as possible. That means weighing your food when you can and choosing the most accurate entries. This will give you an average of your daily intake to see where you’re currently at as a baseline to move up or down from Step 2: Set Your Goal - Fat Loss: You’ll need to create a calorie deficit. 500 cal via food alone is recommended to start out, then add in 3-500 cal of activity per day to accelerate this process and reap the additional health benefits from cardio/steps. - Muscle Gain: You’ll need a slight calorie surplus. It doesn't need to be crazy, 2-500 calories is more than enough because your rate of fat gain will always exceed your rate of muscle accrual. General Math & Advice: - 1 pound of fat = 3,500 calories. - If you want to lose roughly 1 pound of fat per week, aim for a 500-calorie deficit per day (3,500 calories ÷ 7 days). - Start with 1 gram of protein per lb of BW, then 20-30% of total cals from fat, fill in the rest with carbs. - Create your deficit from fats or carbs, keep your protein high in a deficit to preserve tissue, and train as hard as possible (close to failure or to failure) to ensure you don't lose strength & size. If you have any questions, feel free to hit me up and ask!