Stop with the stupid fad diets - high in this or low in that. You shouldn’t eliminate any macronutrients - just manage the amounts and ratios, based on your genetics, hormones, goals, lifestyle, and current health status.

Of course, we can get into the details of such a diet and I have an entire article series about this, which you can start reading today.

Please listen carefully, extremes of any kind is not a healthy or viable long-term solution in any aspect of life - this includes a carnivore diet.

So today I’m going to discuss one of the most popular supplements for athletes – for building muscle, strength, and stamina – and that’s creatine.

Make sure you read until the end of this article because I’m also going to discuss the #1 cause for building muscle and losing fat, which I assume is the reason most people take creatine.

Now, getting back to creatine. It’s a very old supplement,  and until 2023 it’s been highly researched, and because of this, it’s also misunderstood and so much of the information about it is wrong.

All the creatine in the world won’t do anything if your hormones suck and you have low testosterone. This is a simple fact of life.

You can read about a formula that you can use, that’s guaranteed to optimize your hormones and thus, maximize your muscle-building, and fat-burning potential – at any age.

Click the link, try the formula, and speed up your progress at the gym.

When it comes to losing weight and getting in shape, we keep recycling the same diet plan every few years.

Right now, in 2023, it’s super cool to be doing intermittent fasting and also a ketogenic diet. Both of which I did over 25 years ago. Trust me, there’s nothing new going on.

But today, I’m going to focus on intermittent fasting and the increase in Growth Hormone.

I’ve got two important links I want you to take a look at.

The first is a list of natural ingredients that help improve these 6 fat-burning hormones and a couple of other ones.

The second is a proven, 20-year formula that causes these hormones to be optimized together, at the same time for maximum fat burning.

Take a look at both and let me know how it works for you.

I know intermittent fasting is a hot topic in 2023. But, it’s nothing new. As I’ve stated in previous articles, I did various forms of fasting and keto diets in the early 1990s - over 25 years ago.

Since then, I’ve consulted hundreds of people about intermittent fasting - the best ways to lose fat, how to utilize fasting for better health and longevity, for improving brain health, reducing pain, and of course, one of my favorite topics - building more muscle.

What separates my knowledge from others is a combination of both clinical and more importantly, empirical evidence about what really works.

You see, I’ve seen hundreds of blood tests over the years. I’ve seen hormonal changes during and before fasting, short-term, and more importantly, long-term results.

None of this was based on “bro science”. None of this was based on what I “THINK” is happening. Or what some other so-called “social-media expert” said. Additionally, none of it was based on small groups of clinical studies on rats or even humans.

Thus, REAL world studies, are backed by real science based on LONG-TERM results.

Listen to today's episode to find out more details. 

And lastly, here's my favorite formula for optimizing your hormones by maximizing your anabolic hormones and minimizing your negative, catabolic hormones.

This will supercharge and increase your muscle-building results.

A little while back,  I did an article about how to grow taller.

However, today’s topic comes from a question from one of my readers. He asked:

Dr. Sam - I’ve watched so many of your videos and I have a question - I take L-Arginine every night before bed to help boost my growth hormone levels, so I can get taller. I’m 17 years old. Will this work? I’ve also read how taking Arginine will increase the prolactin hormone, is this correct? Because I’ve read that female hormones, such as estrogen, cause you to stay short. if that’s the case, then the increase in the female hormone Prolactin could cause me to not grow taller. I’m really confused. So, will arginine help me get taller or keep me short?

Okay, so a few good questions and comments. It’s nice to see you’ve been doing your research.

Listen to todays episode to find out the answers. 

I find it interesting how people self-sabotage so much. For example, they want to make more money and yet, they spend their money on stupid stuff they don’t need. And waste time nights and weekends watching TV, when they could be learning and earning more money.

Or they say they want to be in a happy relationship and yet, they keep getting involved with toxic people who they allow to mistreat them.

And the same thing with health, people say they want to be healthier and they don’t do the basics - eat better, move more, manage their stress, and take essential supplements.

So today’s topic is about alcohol and how it’s killing your body and brain and how to reverse the damage.

Second to caffeine, alcohol is the most abused drug on the planet.

IF you want to have chocolate, go ahead. Enjoy it because you like chocolate.

But please don’t fool yourself into thinking that you’re doing your body a favor. And that it’s healthy and good for you.

It’s not.

There are a lot of other healthy foods at the same calories or less.

And if you’d like to lose some fat, then consider getting all the benefits and so much more, through herbs and supplements – it’s far more powerful and has no calories.

And YES, herbs are natural – but a chocolate bar is most definitely NOT!

I recently, in 2023, had a subscriber ask me if intermittent fasting will slow down his metabolism?… It’s a good question since intermittent fasting is a popular topic these days — AGAIN.

I say “again” because, like any fad diet, it shows up every decade or so, then disappears, and then, reappears… over and over again.

Just like most people’s weight loss attempts — they keep losing the same weight, OVER AND OVER again.

Simply stated, any diet that restricts calories too much, too fast and for too long, will slow down your metabolism.

I know of a few experts and doctors who eat just ONE meal a day and they brag about how much weight they’ve lost. But they’re barely eating 600-1000 calories. TRUST ME, their metabolisms have shut down, along with their hormones.

And it shows since they just look skinny fat, with almost no muscle.

If you want to do intermittent fasting and still optimize your hormones, I suggest you CYCLE it.

Every 6-12 weeks, take 3-7 days off and eat normally and increase your calories by 10-20%. This will jump-start your hormones, and reboot your system.

If you feel the fat loss has stopped for a couple of weeks, that’s a clue to stop, consume extra calories and then start again with the diet. For some, this happens faster and sooner than others.

Remember, it’s all about your hormones. Your body will adapt by turning off your fat-burning hormones.

IT will sense mild starvation and will do its best to preserve fat and start burning muscle slowly. It will for sure, increase cortisol levels and other stress hormones, which TRUMPS all other hormones — growth hormone, testosterone, insulin, IGF, etc.

So, there you have it – cycle this and any diet.

I also have an article titled, “The Real Secret To Long-Term Fat Loss and Why 93% of Diet and Exercise Programs Fail”.

Use the proven formula to increase your metabolism and speed up your fat-burning results – regardless of what diet you follow.

I get asked a lot of questions about BCAA. Such as this one I received just yesterday:

“Doc, I want to take some BCAA to my pre and post workout, so I can gain more muscle and also lose fat. how many grams should I take? Also, does the stuff even work? I trust you, so please be honest because it can get expensive. I wanted to take 5 grams. what do you think?”

So, I’ll keep today’s episode short because BCAA isn’t new and there isn’t anything really special about them.

I did an article a little while back titled, “Everything You Want & Need To Know About Protein Powders”. 

However, someone asked, “What’s the best time to take my whey protein?”

The answer to this is simple - and that's what today's episode is about.