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Get Motivated, and Stay Motivated

Today I drove to the gym today heading into my first leg day of the week. My current training protocol ...

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Leptin: How Your Body Fat Influences Appetite

When starting a diet, have you ever wondered why exactly hunger and cravings suddenly sky rocket? Obviously a reduced food ...

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The Biology of Fat Loss Mechanics – Part 1

By Roland Pankewich Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally ...

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The Effects of Carbohydrates on Insulin – Part 3: Post Workout Carbohydrates

What you need to know in review: Carbs have a direct effect on the release of insulin Insulin is considered ...

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Optimize Your Gains By Increasing Insulin Sensitivity

For all of us trying to reach the full potential of our health, it is important to be sure that ...

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Deconstructing Dopamine

In the quest for the perfect physique, hormones often take center stage. Testosterone, estrogen, cortisol, insulin…they get all the glory ...

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Chocolate Peppermint Protein

1 scoop chocolate whey protein 1 cup almond milk 3 drops peppermint extract

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Split Pea Soup

Note: Serves 1-2, but can easily be doubled. This soup freezes really well, so is great for making ahead of ...

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Rib Dry Rub

Ingredients: 1 tablespoon cumin 1 tablespoon paprika 1 tablespoon granulated garlic 1 tablespoon granulated onion 1 tablespoon chilli powder 1 ...

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Mediterranean Stuffed Burgers

4-8 Servings Ingredients: 4 lbs ground meat (Choose from chicken, turkey, beef, lamb, bison, or a combination!) 2 eggs 4 ...

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Chicken “Fried” Rice

Ingredients: 2 Tb soy sauce, divided 1 tsp potato, corn, or rice starch 1 lb chicken breast, cut into small ...

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Mini Tuna Ricotta Cakes

Notes: These freeze really well; once they are formed into patties or meatballs, freeze immediately (don’t cook).  To thaw, leave ...

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Strawberry Cheesecake Smoothie

1 scoop vanilla whey protein

1 cup almond milk

¼ cup strawberries

2tbs cheesecake-flavored jello