Adopt a scientific approach to your health by trying different protocols, carefully observing your body’s specific reactions, and adjusting your behaviors or intake based on what works best for you.
Dim your lights at night to significantly facilitate your transition to sleep and improve sleep quality, as bright lights can reduce melatonin and increase cortisol.
Incorporate both resistance training and cardiovascular training into your routine, as resistance training, even to failure, is crucial for muscle repair, growth, and overall health.
Aim to consume approximately one gram of quality protein per pound of lean body weight (or desired body weight) daily to support muscle protein synthesis, recovery, and general health.
Choose protein sources high in leucine, such as whey protein, beef, chicken, or eggs, if your primary goal is to grow or repair muscle and enhance protein synthesis.
Obtain 60-70% of your daily protein requirement from whole food sources like lean meats, chicken, eggs, or fish, ensuring a broad spectrum of essential amino acids.
Wear blue-green light blocking glasses at night, especially when exposed to bright lights, to counteract melatonin suppression and cortisol increases that can negatively impact sleep.
Use protein powders or bars, such as whey protein, for the remaining 30-50% of your daily protein intake if you find it challenging to meet your targets solely through whole foods.
Ingest 15 grams of collagen protein (powdered form) or bone broth daily for at least two weeks to support improvements in skin elasticity and overall appearance.
If you experience acne, temporarily remove whey protein from your diet for several days or weeks to assess if its high leucine content is contributing to or worsening your skin condition.
Women experiencing acne may consider adjusting or pausing whey protein intake during specific phases of their menstrual cycle, as hormonal fluctuations can interact with leucine’s effects on skin.
If whey protein appears to exacerbate acne, try replacing it with a casein protein or another high-quality protein source to observe if your skin symptoms improve.
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