There isn’t a lot of “black and white” in nutrition but this one little nugget is probably a close bet that it’ll apply to you no matter what! BUT FIRST! A little love from Bryan, the trainers, and I from our 2-years-in-Blagden-Alley anniversary party this weekend! Gut Rest Your gut needs a rest just like you do! We often think about the GI system as just “top to bottom”. Food comes in one end and ends up at the other end. Bu how does it make its way through all the little twists and turns of…

Reader, we talk all the time about gut health and muscle health. BUT WHY? I’m oversimplifying it here but in a nutshell, this is why: Gut Health 70% of your immune health resides in the gut. Autoimmunity is tied to the gut. Brain health is connected to the gut. This is why we focus on gut health. Muscle Health Muscle is the largest organ in the body (not skin). Muscle is an endocrine organ and informs very other part of your health. We know that as we age, the more muscle we have, the less…

Hey Reader! There are 2 ways we build muscle: 1️⃣ Strength Training This one might be obvious. When you do physical activity that uses your muscle, you build muscle. One important detail is to make sure that you continue to build muscle. So in order to continue to build strength, you’ll need to eventually lift heavier things. This is one of the benefits of personal training, you have someone programming for you so you know you’re always progressing. 2️⃣ Dietary Protein Protein is made up of…

IT’S THE FIRST CHEAT CODES EMAIL! What a moment. Today, I’m sharing our fool-proof meal prep structure. Having something you can plug different options into lowers the mental load of deciding what you should eat tremendously. For us, we have most of our meals at the gym so you should use this structure for the meals you and your family require. Typically, I’m making each of us enough to have lunch and dinner for 5 days. So, 20 meals basically. And this is how I make it not stressful: Here’s…