Athletes/ Gym/ Fitness

If you are struggling to build muscles naturally (without taking proteins and any other gym supplements), you might need to consider looking into the following:

  • Reverse your insulin resistance (visit our Insulin resistance page), 
  • Take more rest days, especially if you are over 40 years, 
  • Exercise in the morning while you are fasting to further boost your growth hormone, 
  • You MUST finish your work-out at least 4-5 hours before bedtime, 
  • Eat healthy and balanced diet that your body can tolerate, 
  • Make sure to include testosterone boosting exercises (Deadlifting & squats), 
  • Increase weights and challenged your body with different exercises, 
  • Eat testosterone boosting food (visit our low testosterone page), 
  • Try cold showers and/or cold plunges, 
  • If you insist to take supplements, try the following if you can tolerate them:
    • Creatine 
    • L-Citrulline
    • Plant-based protein 
  • Switch to intermittent fasting lifestyle, 
  • Do prolonged fasting (24-72 hours) every few months. You might lose a little bit weight while fasting; however, once you eat again, your cells will be able to better absorb nutrients and you will be able to grow bigger muscles