#HelpYouGetGAINS

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle #helpYOUgetGAINS #w2muscle #INTJ There is trained and untrained.

[#HelpYouGetGAINS @helpYOUgetGAINS]

The Holistic Guide to Wellness : Herbal Protocols for Common Ailments

https://t.co/W0Ama9NFoq

[Dr.Sayajirao Gaikwad @DietDrsayajirao]

If you can hold a wall sit for 2 minutes, you’re already ahead of most people your age.
Most people can’t.
Their legs shake in under 60 seconds.
Here are the 7 reasons this simple hold is one of the highest-ROI things you can do for your legs, metabolism, and long-term health:
1) Lowers blood pressure better than most cardio

[#HelpYouGetGAINS @helpYOUgetGAINS]

https://t.co/7qQyTslnkj

[Daniel Berglind, PhD @DanielBerglind]

🏋️Resistance training may benefit brain health and cognition 🧠
📚A 2026 narrative review highlights its potential, but added benefits from asymmetric loading remain hypothetical.
➡️Superiority over aerobic exercise is unproven.

https://t.co/IbxMPfwt1s

[#HelpYouGetGAINS @helpYOUgetGAINS]

https://t.co/UR9Nh5ks5k

[The Data of Everything @TheDataHubX]

🇺🇸 Life Expectancy at Birth in the United States

[Bruce Lee @brucelee]

Trust. Your tools will strike at the right moment.

[#HelpYouGetGAINS @helpYOUgetGAINS]

He was diagnosed with cancer. Then he was told he lost his Medicaid

https://t.co/9zOKpVIdTZ

[#HelpYouGetGAINS @helpYOUgetGAINS]

It’s Tough, But Burns Fat 4x Faster Than 10K Steps/Day https://t.co/2VkVCvOtkQ via @YouTube

[#HelpYouGetGAINS @helpYOUgetGAINS]

Survival Tabs – Emergency Food Supply – Original Tabs, Bulk, Disaster Ready
Packed with 15 essential vitamins and minerals for daily energy support - great for backpacks, vehicles, or home storage kits

https://t.co/6pNy94A8di

[Bruce Lee The Dragon @bruceleedragon1]

Shannon Lee co-wrote the comic book series Bruce Lee: The Dragon Rises in 2016, published by Darby Pop Publishing.

[Dividend Wealth @DividendWealth_]

I've been working on something huge at Dividend Wealth.

And no its not a hype course or yet another another newsletter.

I studied hundreds of papers, thousands of stock factors and decades of market data to bring you this.

I am excited to share this with you all🧵

[Bruce Lee The Dragon @bruceleedragon1]

Good Sunday🌞Morning! Shannon Lee reads from Her New Book: "BE WATER, MY FRIEND, The Teachings of Bruce Lee"(2020)

[#HelpYouGetGAINS @helpYOUgetGAINS]

Anti-Inflammatory Cabbage Soup (One Pot)
https://t.co/ox2P7j2bSC

[#HelpYouGetGAINS @helpYOUgetGAINS]

Baby My Better Than Yo Grandma Chicken Noodle Soup Has Just Been Posted ... https://t.co/HaV6Ve6azm via @YouTube

[#HelpYouGetGAINS @helpYOUgetGAINS]

Do you remember when you joined X? I do! #MyXAnniversary

[#HelpYouGetGAINS @helpYOUgetGAINS]

The economy propelled Democrats to victory. What can they actually do about it?
https://t.co/9WfiEYbZnt

[Reads with Ravi @readswithravi]

10 Books That Will Increase Your Intelligence:

1) The Black Swan by Nassim Nicholas Taleb

[Brad Schoenfeld, PhD @BradSchoenfeld]

Years ago, as an aspiring exercise science student, I bought into the idea that consuming protein immediately after lifting weights was essential for maximizing muscle growth. However, as I delved more into the research, I became less convinced of its importance.

To gain greater clarity on the topic, I led a study to determine if pre- vs post-protein intake influenced results (PMID: 28070459). We randomized 21 resistance-trained men to consume 25 g of whey protein either immediately before or immediately after training. Participants followed a supervised resistance training program, 3 days/wk. Those consuming protein before training refrained from eating for at least 3 hours afterward.

After 10 weeks, results indicated no statistically significant differences between groups in muscle hypertrophy, strength gains, or body composition. The results are consistent with acute research showing similar anabolic responses to pre- vs post-exercise protein consumption (PMID: 16896166).

The takeaway: Our findings challenge the notion that protein must be consumed immediately after exercise to maximize muscular adaptations. Instead, they support a broader, more flexible peri-workout window in which protein consumed either before or after training can effectively support muscle growth.

It should be noted that the study had a relatively small sample, so the findings should be interpreted with appropriate caution. That said, results align with the broader literature on the topic.

Bottom line: Getting sufficient daily protein is a priority and is by far the most important nutritional consideration for muscle-building. Consuming protein around your workout can be beneficial, but there's no compelling reason to believe you need to slam a protein shake immediately after finishing your last set.

https://t.co/gwj0cCj6gH

[Dr Alexey Kulikov @KulikovUNIATF]

Can good #sleep help protect the brain 🧠 in people living with chronic disease?

A new study on more than 400,000 middle-aged and older adults. Just over 54,000 of them had at least one cardiometabolic disease: type 2 #diabetes, heart disease or stroke. Sleep was scored on five self-reported factors: duration, circadian rhythm, insomnia, snoring and daytime sleepiness.

People with these conditions who slept well did slightly better on tests of general cognition, problem-solving and processing speed than those with the same conditions who slept poorly.

They also had significantly larger total #brain volume and more grey and white matter. The link between sleep and brain structure was stronger in people with cardiometabolic disease than in those without.

Improving sleep is an accessible and affordable goal that could be part of healthy ageing and #NCDs care.

https://t.co/xuK7Gi2rzT

[#HelpYouGetGAINS @helpYOUgetGAINS]

A Cheap Daily Vitamin Shows Promise For People at Risk of Leukemia, Early Trial Finds
https://t.co/WnqXvRqDFV