Marc Shulman

Online Wellness Coach

[Marc Shulman @ShulkFit]

Bodybuilding Client @ohhighhamza continuing to improve daily!

We had to push original show back to make sure conditioning was on point and we will do just that!

[Marc Shulman @ShulkFit]

NAC + Glycine = Cellular Support Combo
NAC boosts glutathione, your body’s top antioxidant.
Glycine helps regulate inflammation, detox & sleep.

Not magic—just well-studied biochemistry.
NAC: 600–1200mg/day
Glycine: 3–6g/day before bed

[Marc Shulman @ShulkFit]

Client Spotlight: Michelle 🔥 Down 11 lbs!

She came in exhausted—labs showed low thyroid, high cortisol & glucose.
We cut training to 3x/week, raised calories (high-fat, mod protein, low-carb), improved insulin sensitivity, & slowly reintroduced carbs.
Energy⬆️bodyfat down⬇️

[Marc Shulman @ShulkFit]

@JoeBiden Biden’s going nice and low here…

[Marc Shulman @ShulkFit]

Being in a deficit creates a cascade of events but you need to be consistent in order to gain MOMENTUM.Having one “off day” in a week isn’t a bad thing.If you have one “off day” every week that turns into two or three “off days” which turns into an “off week”kiss weightloss 👋

[Marc Shulman @ShulkFit]

A sign of maturity is to enjoy the process more than the product because over time you realize that the product can only last so long but the process is endless.

[Marc Shulman @ShulkFit]

Hot take…if you are working out 6-7 days a week you are not working out hard enough OR my best advice would be to stop doing that and I can 100 percent promise you you will get better results.

[Marc Shulman @ShulkFit]

My wife told me I need to be more “normal” and while I definitely don’t disagree with her it’s going to be a multi year process and I might need some suggestions…

[Marc Shulman @ShulkFit]

If you're going to overeat any macro, make it Protein

Daily protein intakes of ~4.4g/kg had no effect on body composition despite consuming an additional 800 calories daily when combined with resistance training

PMID: 24834017

[Marc Shulman @ShulkFit]

Walking is a NECESSARY daily movement
Walking is NOT exercise

Do not confuse the two

Walking CAN elicit CV improvements to those who are sedentary/detrained/over fat.But those benefits are not longitudinal and you will have to exercise to keep making progress/maintain fitness.

[Marc Shulman @ShulkFit]

What sleep does for the brain

-Helps keep emotions in check
-Recharges your (brain) energy
-Removes toxins that build up daily
-Enhances concentration/cognition
-Consolidates memories and what you learned

Sleep affects every cell, tissue, organ, and system in the body

[Marc Shulman @ShulkFit]

What people think builds muscle:

Supplements
Constantly lifting heavy
Endless hours in the gym
Supplements

What actually builds muscle:

Consistency
Progressive overload
Sleep
Adequate protein
Rest days
Sleep
Appropriate intensity
Consistency

[Marc Shulman @ShulkFit]

Waiting until you’re thirsty is a bad way of hydrating

When you’re thirsty you’re already dehydrated

Being dehydrated puts you in a more sympathetic state and has been shown to increase HR and decrease HRV not to mention increase BG levels and BP

[Marc Shulman @ShulkFit]

What is a keystone habit?

A large habit that affects other life habits.

One example is beginning a workout program. I have seen this time and time again transfer into…

Eating healthier

Having more discipline

Adopting other healthy life habits

And the list goes on and on

[Marc Shulman @ShulkFit]

Micronutrients/supplements that have been shown to positively affect depressive symptoms/people

-Creatine
-Probiotics
-Magnesium
-Vitamin D
-Fish oil
-B Vitamins

[Marc Shulman @ShulkFit]

Nutrition + exercise > nutrition or exercise alone

Strength training + intervals > Strength or aerobic training only

Caloric deficit
High protein intake
Strength training
Add in some intervals
Walk daily

Your body comp makeover

[Marc Shulman @ShulkFit]

When you spend time with intelligent, fit, healthy, and motivated individuals, you naturally become smarter, fitter, healthier, and more driven. They introduce you to their habits and behaviors, immersing you in their world.

[Marc Shulman @ShulkFit]

Do NOT crank your head back and look up at the ceiling when you back squat/squat
Where the head goes the spine/body follows

Keep your head neutral and if the movement calls for it (pulls/RDLS) tuck your chin

Anyone telling you do to so doesn't know what they're saying or doing

[Marc Shulman @ShulkFit]

It’s no surprise that we have more stressors now than ever and we also have more client cases of autoimmune diagnoses, GI issues, and sleep disturbances. Get your stress in order ALONG with proper diet and some movement and over time you will see a positive change in your health.

[Marc Shulman @ShulkFit]

Low magnesium is correlated with stress

Increased stress increases the need for more magnesium

Hence the need for supplemental magnesium to maximize stores in the body and provide adequate amount for daily utilization.