The Athlete's Physique

The compliment sandwich is a game-changer when it comes to losing weight, building lean muscle and transforming your body

Flawed Management Technique Key To Body Transformation Unlock the secret to your best body ever! Discover the ‘Compliment Sandwich’ body transformation technique that 1000’s swear by. Say goodbye to plateaus and hello to faster, sustainable results—learn how today!

Less than 5 minutes of intense exercise per day can decrease your risk of cancer by 20%! 😳 Many people avoid exercising, because they feel that they can’t possibly do enough to get the benefits. The reality is, exercise requires an extraordinarily low dose in order to have positive health benefits. A recent large data set from the UK bio-bank demonstrated up to a 20% risk reduction in cancer incidence from as little as 4 minutes of intense exercise per day! This held true even when the exercise was not continuous! For example: 1-2 minute bouts of exercise summing up to at least 4 minutes decreased cancer incidence by 20%. And if you went up to 10 minutes it was an even greater effect This adds to the mountains of data demonstrating that exercise is an amazing tool to improve your health and decrease your risk of disease. For those people who claim they don’t have time, I’m sorry, but that is very obviously not an excuse based on this new data set. I don’t care who you are, you can find four minutes in your day 🤷🏼‍♂️ Make sure you subscribe to my research review, REPS, to get more great, easy to understand research breakdowns each month. Link: https://biolayne.com/reps/

Great findings. Marathon sessions aren't necessary. So don't let time be the reason you don't move.

Less than 5 minutes of intense exercise per day can decrease your risk of cancer by 20%! 😳 Many people avoid exercising, because they feel that they can’t possibly do enough to get the benefits. The reality is, exercise requires an extraordinarily low dose in order to have positive health benefits. A recent large data set from the UK bio-bank demonstrated up to a 20% risk reduction in cancer incidence from as little as 4 minutes of intense exercise per day! This held true even when the exercise was not continuous! For example: 1-2 minute bouts of exercise summing up to at least 4 minutes decreased cancer incidence by 20%. And if you went up to 10 minutes it was an even greater effect This adds to the mountains of data demonstrating that exercise is an amazing tool to improve your health and decrease your risk of disease. For those people who claim they don’t have time, I’m sorry, but that is very obviously not an excuse based on this new data set. I don’t care who you are, you can find four minutes in your day 🤷🏼‍♂️ Make sure you subscribe to my research review, REPS, to get more great, easy to understand research breakdowns each month. Link: https://biolayne.com/reps/

Blueberry Blast Protein Packed Smoothie Blueberry smoothie recipe full of protein, fiber and flavor. Nothing better than a cold drink or frozen treat after a tough workout on a warm day. You thinking ice cream too? While I do have some great ice cream recipes, I find smoothies more satisfying post workout. And this blueberry blast smoothi...

Delicious frosty cold smoothie for those hot days and intense workouts.

Blueberry Blast Protein Packed Smoothie Blueberry smoothie recipe full of protein, fiber and flavor. Nothing better than a cold drink or frozen treat after a tough workout on a warm day. You thinking ice cream too? While I do have some great ice cream recipes, I find smoothies more satisfying post workout. And this blueberry blast smoothi...

Stop wasting your money on ‘new’ forms of creatine

Creatine monohydrate (CM) is the most tested, effective, and safe form of creatine available. It saturates the muscle cells 100% with phosphocreatine, so why do people try to sell other versions?

Because the profit margins on CM are so slim because virtually everyone sells it. So these companies try to reinvent the wheel so they can justify charging you more with ‘special’ forms of creatine like creatine ethyl ester, buffered creatine, and creatine hydrochloride

Creatine ethyl ester has actually been shown to be LESS effective than CM. Buffered creatine was shown to be no more effective than CM despite costing 2-3x as much and creatine hydrochloride had one study suggesting it was more soluble & had better uptake kinetics but it has not been reproduced & frankly I’m skeptical. Regardless, the only benefit to hydrochloride would be you’d be able to use slightly less creatine but it would still cost you more per serving. But it might be useful for people with sensitive GIs

For the most part these companies are simply using other forms of creatine to justify charging you more. Don’t let them part you from your hard earned cash. That is why our Outwork Nutrition recovery product only uses tried and true CM so you get all the gains with no overcharging for ‘fancy’ scam creatine

Link: https://outworknutrition.com/products/recovery

A healthy breakfast doesn't get any easier than this.

Easiest Overnight Oats Recipe I’ve said it before and I’ll say it again, healthy diet recipes don’t have to be bland and boring. This 3 ingredient overnight oats recipe is the easiest best tasting diet friendly recipe you’ll find anywhere. Loaded with protein it’s perfect for weight loss and building lean muscle withou...

Saw this template going around. It’s silly I know, but some people truly think they can’t lose weight while eating carbs. Have had hundreds of messages thanking me for giving them the “power” to do it. It’s not like I came up with it. Just trying to show the light.

Of course if you like a low carb diet then fine. It’s totally fine too!! Just know there are other ways. ❤️

ARTIFICIAL SWEETENERS ARE BAD FOR YOU…

If you are a petri dish or a rodent getting 1000x the normal dose 🤣

Something people don’t realize is that artificial sweeteners like aspartame & sucralose are present in VERY small amounts because they are so much more powerful sweetness wise than sugar (200x & 600x more sweet)

People get bent out of shape because they assume anything artificial is bad & anything natural is good. Some of the worst toxins in the world are natural. Being artificial doesn’t inherently make something dangerous. Each compound should be evaluated on an INDIVIDUAL BASIS for safety 🤷🏼‍♂️

The data is pretty clear in humans so far. Artificial sweeteners do not appear to cause cancer, cardiovascular disease, pr impact glycemic control based on a huge meta-analysis of the data (PMID: 30602577)

They don’t increase body fat & in fact many trials show decreases in body weight when compared to consuming water (PMID: 32216045)

They also do not increase insulin secretion, blood glucose, or change insulin sensitivity (PMID: 29760482 & 31697573)

Artificial sweeteners also have NOT been shown to alter or harm the microbiome in humans consuming NORMAL amounts (not jacked up 10000x in a Petri dish 🙄). PMID: 33171964 & 31258108

Those of you who ‘feel’ they are harmful… provide any human control trial data (ie not correlation data) to support your claims 🤷🏼‍♂️

Feelings are not facts

Data > Your Feelings

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