🚨URGENT: The Great Protein Crisis and How It's Sabotaging Your Health, Strength, and Longevity!

The bitter truth: 

Most people are severely protein-starved, worsened by the false notion that vegan diets are healthier (newsflash: they're not!).

Protein's powerhouse benefits:

- Tissue growth & maintenance (including muscle)
- Biochemical reactions
- Hormone function
- Structural support for tissues
- Proper pH balance
- Fluid regulation
- Immune health
- Nutrient transport & storage

There are 9 essential amino acids crucial for peak health:

Leucine
Lysine
Valine
Isoleucine
Histidine
Methionine
Phenylalanine
Threonine
Tryptophan

Animal protein sources boast all of these in high concentrations. 

Plant sources, not so much (planning & combinations required).

If your body can't get these amino acids, it'll cannibalize your muscle. You don't want that.

Why muscle is your secret weapon:

- Boosts mobility & strength
- Fights frailty & poor quality of life
- Enhances insulin sensitivity & glycogen storage
- Raises BMR, preventing fat gain
- Shields your body
- Being strong is a game-changer, and more muscle makes you look leaner.

How to fight muscle loss:

- Embrace resistance training
- Consume at least 1.6g of protein per kg of bodyweight
- Distribute protein intake evenly throughout the day

You should be resistance training at least once per week if you want to maintain muscle and strength.

- Compound exercises will help you get more done in less time
- Each set should approach failure
- Textbook form should always be used

If you have no interest in winning any competitions, then you're better off sticking to a higher rep range, like 8+ reps.

There's lower injury risk and you get the SAME benefit for building muscle - as long as you take these sets close to failure.

Good compound exercises you could include in your routine (this will work your whole body):

- Bench Press
- Dumbbell Rows
- Overhead press
- Romanian Deadlifts
- Pullups
- Squats

You can perform any variations of these movements, e.g.:

- Machine chest press
- Seated machine row
- Seated dumbbell press
- Deadlift
- Lat Pulldown
- Hack squats

Recovery is super important.

You should be allowing muscle groups 48-96 hours to recover from a training session, and you should be aiming to sleep 7+ hours per night.

Remember, training is a stress. Growth happens when you allow yourself to recover from that stress.

Your body needs protein to repair muscle and build it back stronger.

Most studies agree that 1.6g protein per kg of bodyweight is the maximum needed for optimal hypertrophy.

However, there is evidence that splitting protein up into multiple smaller servings spaced apart is better for hypertrophy than getting larger amounts less frequently.

Aim to consume at least 30g of protein 4 times a day, spaced 4 hours apart.

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