In the last 6 months, I put on 22 lbs of muscle while cutting fat naturally without changing my workouts or diet. The secret? I fully optimized the eight anabolic hormones that control muscle growth and fat loss. Growth hormone from the brain, testosterone from latig cells, thyroid hormone from the thyroid, IGF-1 from the liver, insulin from the pancreas, ghrein from the stomach, estrogen from fat tissue, and cortisol from the adrenal glands. Anabolic steroids actually work by boosting these exact hormones. But you can do it naturally without the side effects by using the dozens of science-based strategies I'm about to give you for all eight hormones. Let's get to it. First is growth hormone or HGH, which may be the most important anabolic for building muscle and burning fat at the same time. It's made by the pituitary gland and mostly released in six large pulses per day unless they're blocked by high fatty acids, the stress hormone cortisol, somatastatin, or high insulin. Once released, it boosts muscle size, strength, and endurance, growing fast and slow twitch fibers equally, unlike some of the other hormones we'll discuss. And it increases fat burning up to 60%. So yeah, you want to boost growth hormone as much as you can naturally. And here are 21 proven ways to do that. First, take saunas. Saunas can boost HGH 1,600% in just 3 days by activating heat shock proteins, which trigger its release. Hot baths work too, but not as much as a sauna. On the flip side, excess estrogen blocks heat shock proteins. So, lowering it, which we'll cover later, can also boost growth hormone. Weight training spikes growth hormone for several hours. But by how much depends on the workout. Lifting heavy boosts it five times more than lifting light. The more muscle groups you involve, the higher the boost. Shorter rest times between sets trigger a bigger boost. And eccentrics outperform concentrics because they activate heat shock proteins. The eccentric overload techniques I covered in a previous video can boost growth hormone 7,000% for four entire days. And finally, taking a vitamin B complex beforehand enables a 500% higher boost by lowering exercise induced fatty acids and cortisol. The ultimate booster though is blood flow restriction. The rest increase growth hormone pulse size, but BFR increases their size and number, triggering a 29,000% boost even with really light weight. You heard that right, 29,000%. More details on BFR in the video description. Next strategy, lose fat. Fat loss boosts growth hormone by lowering excess fatty acids and insulin, although you'll need thyroid hormone to keep the fat off, which we'll discuss shortly. A 24-hour fast boosts growth hormone 350% thanks to ghrein, which we'll also cover later, but you only want to do that once every few weeks to stay anabolic. The biggest growth hormone pulse comes at night, right after you fall asleep. But sleep loss will kill that surge. You need at least 7 hours. However, you can triple the size of that big nighttime surge by taking melatonin before bed, which boosts growth hormone releasing hormone and decreases somatastatin. GABA also boostes that nighttime pulse, but also lowers thyroid hormone, which you'll soon see we really don't want. So, stick with melatonin, which you'll see optimizes six of the eight anabolic hormones. Next up, if you want gains, avoid alcohol like the plague. You'll soon see that it destroys all the anabolic hormones. Even a moderate amount blocks growth hormone release enough to wipe out 75% of it for 24 hours. Finally, in addition to vitamin B and melatonin, there are eight supplements that are scientifically proven to boost growth hormone. Now, in order to not spend too much time on supplements, in this video, I'm only going to cover how they boost each hormone and by how much. However, I also created a free anabolic supplement guide on my website where I outline all their benefits, essential dosing and timing guidelines, research study links, discount codes for the ones I take, and more, including a free dosing schedule downloader, and how to choose the best combinations based on your specific goals. And I put the link to that guide in the video description and comment sections. Now, on to the growth hormone boosters. First, free amino acids directly trigger a 700% growth hormone spike. So add that to all the other reasons I gave in a previous video for taking all the essential amino acids before each workout. Yukuna purans aka the magic velvet bean lowers fatty acids and cortisol and increases GHR triggering a 600% boost. Vitamin D which as my guide explains should be paired with vitamin K is the only supplement that optimizes all eight anabolic hormones. It acts directly and through ghrein to raise baseline growth hormones 71% in 12 weeks. And baseline boosts are extra beneficial because they are longlasting rather than a temporary spike. A great example is creatine because a loading dose of it triggers an 83% growth hormone spike, but it takes 6 weeks at a standard dose to raise baseline levels 35%. Again, specific dosing details are in my guide. Carnitine tartrate burns fatty acids, increasing baseline levels 68% in 6 months. And it also increases creatine absorption, enhancing its effects if taken together. Ornithine acts directly and by increasing melatonin and ghrein to trigger a 270% spike that lasts two full days, while arginine doubles nighttime growth hormone release and enhances ornithine's absorption and effects. Alpha GPC directly triggers a 200% spike. And finally, there's the much hyped BPC 157 peptide, which increases HGH receptors up to 600%, making whatever growth hormone you have that much more effective. So, it's a perfect counterpart to everything that boosts growth hormone itself. It is still experimental, though, so definitely read more about it on my guide before getting some. Now, on to testosterone, sometimes called the king of anabolic hormones. I have 31 different ways for you to naturally boost it. And by the way, if you found any of my tips helpful so far, please let me know by liking this video. It's a simple act, but really helps support my channel. So, thank you. Testosterone is made out of cholesterol by special league cells in the testes and ovaries and released by luteinizing hormone from the pituitary or by high lactic acid levels in the blood. Once released, it activates thousands of genes that boost muscle size, strength, and endurance, especially in fast twitch fibers because they have more testosterone receptors. It also makes stem cells become muscle instead of fat, makes effort feel good, and benefits virtually every body system. But here's the key. Most of your total testosterone is inactivated by a binding protein called SHBG. Only the small percentage of free testosterone can act. So boosting it is the real goal. And you don't want to just be within normal levels. Someone at the high end of normal will have over five times more free testosterone than someone at the low end. And that's where you want to be. And here are 31 proven allnatural ways to get there. First, the stress hormone cortisol blocks LH and testosterone release and testosterone receptors. In fact, some studies say that your testosterone to cortisol ratio is actually more important than your actual testosterone levels for muscle growth. So, lowering cortisol, which we'll cover shortly, will drastically boost testosterone. Next, weight training spikes testosterone for 24 hours. But once again, not all workouts are equal. Higher intensity, working more muscle groups, shorter rest times, and eccentric contractions all increase testosterone more, mostly by creating more lactic acid buildup. However, you need to avoid overtraining. For example, six sets of a lift actually creates a lower testosterone boost than three or four sets. Once again though, adding BFR increases the testosterone boost more than anything else, generating a 733% higher boost even with light weights. Next strategy, lose fat again. Fat tissue contains aromatase enzymes that turn testosterone into estrogen. So less fat equals more testosterone and less estrogen. Excess estrogen itself also lowers testosterone production and increases SHBG levels. So, the estrogen lowering strategies we'll discuss shortly can also increase free testosterone. Next, avoid alcohol. Again, it speeds up testosterone breakdown and increases its conversion into estrogen. Even more important, though, is avoiding opioids. They block LH release so strongly that a single low dose can cut testosterone in half for days, and chronic use leads to clinical deficiency. If you or someone you know struggles with opioids, please visit the link in the description where I share how I became unwittingly addicted toratom, which I later discovered is a natural opiate, and how I discovered an Ibagane treatment center that completely eliminated my 5-year dependency with a single treatment. I don't get paid for this. It's just something that was truly life-changing for me and I know can be life-saving for many people out there. Next, like growth hormone, most of your testosterone is released during sleep. And every hour under 7 hours of sleep each night causes about a sixpoint drop. For perspective, that's 12 times more than the yearly decline from aging. Next, strange as it seems, women's tears release pherommones that will drop a nearby man's free testosterone by 14% within minutes. So guys, don't make women cry. Next, there are several food items that can significantly influence your testosterone levels. First is sugar. High blood sugar blocks LH and T release, dropping testosterone 25% within hours, which is why diabetics almost always have low tea. Soybeans contain DIM, which is a natural aromatase blocker, which means more testosterone and less estrogen. But its superpower is detaching testosterone from SHBG, increasing free tea by 38% in just 2 weeks, which is faster than anything else. Now, of course, these aren't exact guaranteed percentages. There are averages taken from highquality studies that are linked on my guide page, but individual results will always vary. Next, the velvet bean, mucunaurans, is also a natural anti-romatase, and it releases LH, boosting baseline free testosterone by 39% in 3 months. Fish contain omega-3s, which increase testosterone release from leading cells by 20%. Although, you need all three types of omega-3s for max effect. More details on that in the guide. Finally, a high-fiber diet will increase testosterone by 15%. But not getting enough will lower it by 15%. Unfortunately, most people don't even get the minimum amount of fiber from their diets and so should be supplementing it. And that brings us to supplements in general. There are many bogus testosterone boosters out there. However, the following nine are backed by solid research. The herb fenugreek might be the strongest natural aromatase blocker that exists and doubles free testosterone in just 8 weeks. Zinc has the unique ability to prevent testosterone from dropping if you overtrain. It also lowers SHBG levels and increases tea uptake into muscle, giving a total 87% boost in 6 months. Too much zinc can be toxic, though, so make sure you look at the dosing details in my guide. Tyroine gets converted into dopamine, which boosts LH, increasing testosterone 84% in 4 months. Tyroine also has really unique neutropic benefits you can read about in my guide. Tonkat Ali is the only thing besides DIM that can detach testosterone from SHBG and it blocks aromatase raising free tea 47% in just one month. Creatine raises baseline DHT, a more potent form of testosterone by 56% in just 7 days. Boron is the best at lowering SHBG levels, thus increasing free testosterone 28% and DHT 10% in just 7 days. Ashwagandha root boosts LH and DHEAS which gets converted into testosterone raising it 20% in 8 weeks. Vitamin D binds directly to latic cells boosting baseline T 20% long term more if you take it with magnesium which converts vitamin D into its active form and helps convert cholesterol to testosterone and blocks SHBG increasing free testosterone 26% in 4 weeks. You need a high absorption form of magnesium though, which I also discuss in my guide, where you'll also find several more testosterone boosters that I didn't cover here for the sake of time. I'll wrap up testosterone by saying that it's essential to know what your actual total and free testosterone levels are. I personally use the comprehensive panel from BLK because it's the only test I could find that analyzes all the anabolic hormone biomarkers in a single test, including total and free testosterone, SHBG, LH, cortisol, all thyroid markers, estrogen and vitamin D, magnesium and zinc, protein, insulin, glucose, and a hundred more. And they'll actually come to your house to do the blood draw. So, no waiting forever in a doctor's office. Then they'll have experts walk you through all the results, explain what they mean, and make recommendations or prescriptions, etc. And they're offering my audience 50% off their labs with the link and code in the video description. Next up is thyroid hormone, which controls how fast you burn fat, build muscle, and produce energy by setting the basal metabolic rate of every cell in your body. produced in the thyroid gland from iodine. It's released by thyroid stimulating hormone from the pituitary mostly as inactive T4 which gets converted into active T3. Unlike other fat loss methods, T3 prevents cravings and fat regain. So more thyroid hormone means easier fat loss and actually keeping it off. It also transforms stem cells into large fast twitch fibers and triggers slow to fast twitch conversion, then makes them all even bigger by releasing the hypertrophy hormone IGF-1, which we'll discuss next. Thyroid hormone also increases muscle blood flow, oxygenation, nitric oxide content, and ATP production, thus boosting workout energy, endurance, and pump. So, naturally boosting nor thyroid hormone levels will yield incredible benefits. And here are 18 ways to do so. Saunas raise thyroid hormone 30% by triggering TSH release. On the opposite end, true cold plunges also increase thyroid hormone via TSH release, spiking whole body metabolism by 350%. Lifting spikes T3 levels about 20%, which is why you suddenly have more energy after you start working out. But only two things affect the size of that boost. The first is intensity, with about 70% of your one rep max elevating it the most. while overtraining will tank it even more than testosterone. And second, BFR adds another 10% boost. There is some new evidence that exercise order also affects T3 levels, but I personally don't think it's enough to let that determine how you structure your routines. Next, avoid the following five thyroid hormone killers. Low calorie diets wipe out 2/3 of your thyroid hormone in 12 weeks. And remember, without thyroid hormone, you'll just regain any fat you lost. So lose fat via exercise, anabolic hormones, and eating clean, not by eating significantly less than you need. The stress hormone cortisol blocks TSH and T3 production and T4 to T3 conversion. Combined, high cortisol can slash baseline levels 63%. So, you can begin to see the importance of the things we'll cover in the cortisol section on how to lower it. Excess estrogen also blocks T4 to T3 conversion and inactivates T3 itself. again highlighting the importance of what we'll cover in the estrogen section. Alcohol is toxic to the thyroid itself, making it unable to respond to TSH. Finally, my guide has a list of drugs and environmental toxins that disrupt thyroid function that you should be aware of. The best way to actively boost your thyroid hormone levels is via nutrition. Most important is iodine. You can't make thyroid hormone without it. Yet, most people don't get enough. Seafood and iodized salt are good sources, but the fluoride and chlorine in your drinking water actually displaces it in the body. So, contrary to popular belief, most people should be supplementing iodine. Too much is rare but toxic. So, check my guide for dosing details. Next, one Brazil nut a day triggers an 83% boost in 3 months because they're extremely high in selenium, which converts T4 to T3. Omega-3s increase T3 receptors, making whatever thyroid hormone you have much more effective. In one study, increasing BMR by 59% in 10 weeks. Vitamin D boosts TSH release and T4 to T3 conversion and keeps T3 from being broken down, raising it 48% in 8 weeks. Tyroine is used to make T4 and can thus raise T3 by 47% in 10 weeks. The herbs rodeiola rosia and ashwagandha both reduce oxidative stress in the thyroid, boosting T3 about 45% in 8 weeks. Zinc and magnesium both have the unique ability to keep thyroid hormone from dropping if you overtrain and support T4 to T3 conversion, so they can also raise it about 25% in 10 weeks. And finally, vitamins B2, 6, 9, and 12 all play key roles in thyroid function. Final tip, before boosting your thyroid hormone, you need to know your actual baseline levels because it is possible and dangerous to have too much. And the test I mentioned before that's in the video description and on my guide is one of the few that will provide all the thyroid info you need. And they'll walk you through what each marker means. Next up is IGF-1 or insulin-like growth factor 1, which I call the hypertrophy hormone because it's the best at boosting muscle growth. So much so that it's on the world anti-doping list. IGF-1 is made in the liver where it's released by growth hormone and in muscles themselves where it's released by growth hormone and thyroid hormone. IGF-1 also triggers new neuron growth in the brain enhancing memory and cognition. So for gains in muscle and intelligence, you want to boost IGF-1 as much as you can via natural means. Here are 19 of them. First, since it's released by growth and thyroid hormones, all of the training techniques we discussed for them will all also boost IGF-1 with BFR raising it five times more than anything else. And all the other thyroid and growth hormone strategies we discussed will all boost IGF-1 as well. So, here I'll only cover the things that directly affect IGF-1 rather than just through those two. For example, true cold plunges spike IGF-1 production in muscles by 210%. although you want to avoid doing them right after a workout. Next, high cortisol lowers IGF-1 in muscle by 60%. While high estrogen blocks 50% of IGF-1 released from the liver. So, cortisol and estrogen both lower IGF-1 at three different levels. And alcohol can cut IGF-1 in half by damaging the liver and raising estrogen levels. Next, there are nine supplements that directly boost IGF-1 levels. Essential amino acids increase baseline IGF-1 production in muscle by 50% in 10 weeks. Not getting enough of them though will drop IGF-1 50% in just 3 days. Magnesium increases baseline muscle production by 30% long term. Arginine directly releases IGF-1 in muscle, triggering 200% spikes. Zinc increases liver IGF-1 production and helps growth hormone bind to it, boosting baseline levels 47% in 6 weeks. Friotine increases muscle uptake of IGF-1 from the liver by 44%. Vitamin D and carnitine both increase baseline IGF-1 production in the liver by about 25% in 3 months. And finally, omega-3 and fenugreek both decrease production of the binding protein that inactivates IGF-1 by up to 30% in 2 months. And with that, let's move on to insulin, which was accidentally discovered as an anabolic when diabetics started injecting it. It's a unique one though because its net effects can be good or bad. Produced in the pancreas, insulin is released by glucose, aka blood sugar, or amino acids, which it then pumps into muscle to fuel growth and prevent breakdown, especially in slow twitch fibers. However, it also does the same thing for fat, storing it and preventing its breakdown. So, the key to maximizing insulin's muscle building effects while minimizing fat gain is all about timing and insulin sensitivity. You want low baseline insulin to minimize fat storage. Then spike it around workouts to maximize muscle growth. High insulin sensitivity, which is the opposite of insulin resistance, helps with both by lowering baseline levels and enhancing the spikes. So, here are 15 strategies you can use to optimize insulin. First, true cold plunges can increase insulin sensitivity by 43% in just 10 days by increasing glucose transporters, brown fat activation, and lowering inflammation. Intense exercise can double insulin sensitivity in 3 months. That's like getting twice the muscle growth effect while also cutting fat storage in half. The single best way to spike insulin for a workout is to take free amino acids beforehand because they directly release it from the pancreas and increase sensitivity. And most importantly, insulin only enhances muscle growth if excess amino acids are available. and free amino acids are the only form of protein that get absorbed fast enough to be in your blood that quickly. Ornithine also directly releases insulin, triggering up to 400% spikes. Carbs will also spike insulin because they're quickly broken down into glucose. So, carb loading is a viable pre-workout option as long as you also ingest amino acids. Now, let's focus on how to lower baseline insulin outside of exercise to minimize fat storage. First, try to have your carbs around your workout time and especially avoid them in the two hours before sleep because high nighttime insulin blocks that big growth hormone surge we discussed. If you do have carbs at night, take melatonin because it temporarily blocks insulin release while also increasing sensitivity so effectively that it's used to help treat diabetes. Melatonin also helps pump nutrients into muscle by itself. Zinc lowers baseline insulin 26% in 4 weeks by turning white fat into brown fat that burns calories instead of storing them. Next is the much hyped acromancia, which significantly increases insulin sensitivity, but also triggers GLP-1 release, which is the mechanism that drugs like ompic use for fat loss. More on that in my guide. Finally, here's a list of six more supplements that help to lower baseline insulin levels by increasing insulin sensitivity. The final strategy to lower baseline insulin is to boost grein because it also blocks insulin release. So what the heck is ghrein? It's the last anabolic hormone we want to boost. Grein is known as the hunger hormone since it's released when your stomach is empty. But it does far more than that. For example, every 10% increase in ghrein doubles growth hormone levels and through it IGF-1. It also activates heat shock proteins for muscle growth. And ghrein is the single best hormone at preventing muscle loss of any kind, leading to it being called the secret of aging muscularly. Here's how to take advantage of that secret. First, fasting triggers 50% grein boosts that correspond with your normal meal times. Not intermittent fasting, which actually lowers ghrein levels. We're talking 24-hour fasts, although again, do them sparingly to stay anabolic. Intense workouts briefly lower ghrelin, which is why you don't feel hungry right afterwards, but then it bounces back higher, raising baseline levels 30% within 8 weeks. There are just seven supplements that have been shown to significantly increase ghrelin levels. Vitamin D and omega-3 both increase baseline levels 50% in 8 weeks while also boosting anti-hunger hormones like leptin the same amount, giving you all the anabolic benefits of ghrein without making you more hungry. Going one step further, MCT oil boosts ghrein 67% and anti-hunger hormones 188% causing a net decrease in appetite, making it excellent for fat loss and muscle gain at the same time. Acromancia boosts baseline grein up to 50% in 8 weeks while suppressing appetite via GLP-1 activity. Curcumin triggers a temporary 40% ghrein spike by reducing stomach cell stress. and zinc and ornithine both trigger 30% ghrein spikes by stimulating stomach nerves. So far we've covered six anabolic hormones to boost. Now let's discuss the two you need to lower estrogen for men and cortisol for everyone. Once again estrogen is made from testosterone via aromatase enzymes for men mostly in fat tissue. Most men have too much estrogen due to excess body fat, chemical estrogen exposure, alcohol consumption, and testosterone boosting, which means more conversion to estrogen, unless you use the strategies I'm about to give you. But first, why is excess estrogen bad? Well, you've already seen that it lowers growth hormone, testosterone, thyroid hormone, and IGF-1. But it also causes fat gain and water retention, weakens tendons and ligaments, increasing injury risk, and increases cancer risk to name just a few. However, even men do need a minimum amount of estrogen. So again, it's essential to get your actual levels tested before actively lowering it. Once you verified that, here are 22 proven strategies to lower estrogen. Since aromatase is in fat, obviously fat loss means less testosterone being turned into estrogen. Alcohol increases aromatase activity and damages the liver making it unable to break down estrogen. So avoid it. Also avoid chemical estrogens. That's a huge topic itself. So I put more details in my guide. Next, eat cruciferous vegetables like broccoli and cauliflower. They contain I3C which breaks down estrogen lowering baseline levels up to 45% in 2 months. Curcumin cuts estrogen production by 33% and fights estrogen related cancer. A high-fiber diet can lower estrogen 28% by binding to it and forcing it down the digestive tract. Again, most people are deficient in fiber and so should be supplementing it. Speaking of supplements, all of these block aromatase to some degree, so will simultaneously lower estrogen while boosting testosterone. Finally, your liver can break down estrogen along three different pathways, the good, the bad, and the ugly. And the eight nutrients on this list are all proven to block the ugly and promote the good. And that brings us to cortisol. The stress hormone is made by the adrenal glands and released by act from the pituitary in response to mental or physical stress. It activates your fight or-flight response, breaking down fat and muscle for energy while shutting down non-essential functions like muscle growth. Some cortisol is necessary. For example, natural cortisol spikes wake you up in the morning and help you handle actual threats. But most people have chronically high baseline levels of cortisol that kills their anabolic hormones. And lowering it will supercharge muscle growth and overall well-being. Here's how to do it. Bright sunlight can lower cortisol up to 20% within minutes via a neural pathway from the retina to the adrenals. However, simply being outside where you can view the horizon or greenery also lowers cortisol regardless of light exposure. Intense training briefly spikes cortisol because it's physical stress, but then lowers baseline levels up to 50% within 8 weeks as long as you don't overtrain. If you do, cortisol stays high, hindering gains and recovery. Exercise also decreases how much cortisol is released from mental and emotional stress, making you better able to cope. Sugar actually does that, too, which is why pounding ice cream when you're stressed actually works, but I don't recommend that particular strategy. Saunas also temporarily spike cortisol due to heat stress, but then release endorphins and heat shock proteins that suppress ACT, lowering baseline cortisol 40% in just 7 days. A single meditation session can temporarily lower cortisol levels by at least 20%. And recent research shows that just 5 minutes of structured breathing may be even more effective. More on what structured breathing is and how to do it in my guide. The flip side of cortisol lowering anabolic hormones is that the reverse is also true. Testosterone blocks cortisol receptors and growth hormone blocks ACT release. So boosting them will help lower cortisol as well. One more time, avoid alcohol. Alcohol releases ACT, raising baseline cortisol 30% for every 100 milliliters you drink per week. Caffeine also releases ACT, spiking cortisol 30% with every 200 mg. and it increases how much cortisol is released from stress. It almost goes without saying, but get enough sleep. Every hour of lost sleep under 7 leads to 12% higher baseline cortisol. In addition to other common sense ways to lower stress, like not working too much and avoiding pointless arguments, the final way to lower cortisol is via stress reducing supplements. Kurcumin blocks ACT and cortisol release, temporarily lowering it up to 93%. Melatonin is one of the most powerful natural antioxidants that exists, able to lower baseline cortisol 72% in just 2 weeks. Vitamin D blocks production of cortisol, lowering baseline 40% in just 2 weeks. Vitamin C blocks cortisol release from chronic stress by 43% in 2 months. Free amino acids lower exercise induced cortisol 31% by decreasing muscle damage stress and they lower baseline cortisol by increasing serotonin. Ashwagandha lowers ACT release and blocks cortisol receptors in the brain, dropping baseline 28% in 2 months. Rodeiola rosia and tyroine are the best at preventing cortisol from spiking during physical stress, decreasing it 66%, while flax seed and tyroine are the best at keeping it low during mental stress. Magnesium and zinc can both keep cortisol from staying high if you overtrain, but in very different ways. Zinc quickly but temporarily blocks cortisol release while magnesium improves brain cortisol pathways for slower but more lasting effects. Magnesium has also been shown to actually reverse the age related increases in cortisol. And there are multiple other supplements that have proven effective at lowering cortisol that you can read about in my guide where again you can also find all the dosing and timing instructions for every supplement we've covered along with all the study links, discounts, how to pick the right combinations based on your specific goals, a customizable schedule downloader, and everything else you need. And again, the link to that guide is in the video description and the comment section. And by the way, I'm often able to negotiate even higher product discounts for my all accessess premium members, which you should also check out if you want to combine nutrition with science-based workout programs. If you liked this video, you'll love Fitness Tip Friday, my extremely popular weekly email newsletter and podcast that gives a short science-based fitness tip you can apply right away and is completely free. You can also follow me on Instagram and Tik Tok for additional content. Mahalo, my friends. Until next time. [Music]