For my birthday a few years ago, my wife gave me a Blackstone Griddle. If you don't have one -- they're AWESOME. I think it may have actually been as much of a gift for her as it was for me but as it has served us both VERY well! Not only can I make tons of food at once making meal prep a whole lot easier but the food tastes phenomenal and the clean-up afterward is absolutely minimal. The other day I was up pretty early. I had already worked out, gone on a short run, and done some tidying up around the house. When 11am rolled around I was STARVING. Borderline hangry. I had a ribeye from Good Ranchers in the fridge and decided to treat myself to a little steak and eggs brunch. Truth be told... I had already decided on this meal BEFORE my workout. And as soon as I decided, I put everything I was about to eat into a calorie/macro tracker. Honestly I do not track every calorie, maco, or meal. In fact, I rarely do it anymore. But sometimes it's good to get a reality check. And, on this day, I did this for 2 very important reasons. When speaking with prospective and current members in our "Strategy Sessions" there are 2 common mistakes people make when it comes to nutrition, whether they're actually tracking or just going by intuition... Common Mistake #1: NOT PLANNING AHEAD It has never made sense to me why people track after they’ve already eaten everything. Then they find out they over ate or didn’t get enough protein as they’re getting into bed. And then what? They do the same thing the next day. You can’t make adjustments AFTER you’ve already eaten all your meals. Even when following your intuition, you still need to have an idea of how you're going to fuel throughout the day. Common Mistake #2: NOT INCLUDING CONDIMENTS, Etc WITHOUT including the butter, oil, ketchup, and A1 sauce this meal is approximately: ❌ 870 calories WITH the butter, oil, ketchup, and A1 sauce this meal is approximately: ✅ 1300 calories That’s a 400+ calorie difference!

The supplement industry is currently a ~70 billion dollar industry in the US and only growing larger. It's also incredibly unregulated. In fact, one has to prove a supplement is actually harmful in order for it to be taken off of the shelves rather than prove it to be effective in order to be put to market. Check out this 3 minute clip from the 2008 documentary "Bigger, Faster, Stronger" to see just how easy it is for YOU to start your own supplement line today! https://youtu.be/ThdFqGLq4QU?si=8YxpUEfmtXT1BXWK It's scary, isn't it? In the presentation below, you'll learn how to identify which supplements are third-party tested to ensure quality and proper labeling. You'll also learn some general recommendations we make to our members at Peak City Gym to help them optimize their health and performance. Most of our members are over 40, hence the title, but honestly these supplements would be beneficial for most in their 20's and 30's as well. I've also included the slides from the presentation for quick reference. If you're interested in purchasing these recommended supplements or receiving up to 25% off of any other Thorne supplement, use the links below or the QR codes from the presentation slides. Peak City Gym's Thorne Dispensary: https://www.thorne.com/u/PeakCityGym?srsltid=AfmBOooWK5a14Q1vPikVP7EHjvhmfwvDHg3lFfBsXBuO87we4qiEQUMH Top 5 for Over 40 Bundle: https://www.thorne.com/u/PeakCityGym/stack/1862 If you have any trouble, please comment below or e-mail shane@peakcitygym.com. Are there any other supplements you have questions about that were not included in this presentation?

I am happy with my Function Health results, but I really love a challenge. I'm wondering if I can back this up to 40 years of biological age when I get tested again in 6 months. 😁

Most guys think low testosterone is just about getting older. But the research says your sleep might be doing more damage to your hormones than your age ever will. A 2014 study out of Australia states: "More recently it has become clear that the production of testosterone is dependent on sleep generally reaching the peak during the first 3 h of uninterrupted sleep, and at least in young men at about the time of the first REM episode." The longer the REM sleep latency, the slower the rise in testosterone. So if you're not getting into deep, quality sleep... Your body simply isn't making enough testosterone. A University of Chicago study published in JAMA found that men who slept less than five hours a night for one week had significantly lower testosterone levels than when they had a full night's sleep. The researchers found that skipping sleep reduces a young man's testosterone levels by the same amount as aging 10 to 15 years! Whoa! The effect of sleep deprivation on testosterone may be even more pronounced with age... In older men, sleep deprivation produced a greater decrease in testosterone, and recovery was delayed compared to younger men. If you're training hard but sleeping poorly, you're fighting your own biology. Testosterone drives muscle growth, bone density, fat loss, energy, and mood. If you're over 30 and you're not taking sleep seriously, you're leaving performance and health on the table. Every. Single. Night. Is there anything that @Keegan Hanks mentioned in the video that you've tried that has helped you sleep better? Is there anything that was NOT mentioned...?

Jessica joined the Air Force at 19. Soon after getting out of the Air Force she got married and wanted to have kids. An unexpected PCOS (now known as PMOS) and endometriosis diagnosis made that much more difficult than expected. Listen to Jessica tell her story about difficulty conceiving, fertility drugs, miscarriages, and bed rest that wreaked havoc on her health and fitness... And learn how she fought her way back into shape with a "No Excuses, Play Like a Champion" mindset. Not only are we fortunate enough to hear about Jessica's journey but she also shares how she stays in shape as a working wife and mother of 3... And gives tips for keeping her entire family eating healthy. Most everyone has had to face adversity that effected their health and fitness at some point... How did YOU stay on track or reclaim your health and fitness in the face of adversity? Do you have any questions for @Jessica Morrison from her experiences?