Dr. Rhonda Patrick on Instagram: "Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. D

Alex on Instagram: "The most overlooked testosterone boost — and 90% of men are botching it. Studies reveal: just 3 minutes in icy water can spike testosterone up to 5x. But most guys undo the gains with basic errors. Mistake 1: plunging straight into cold water. Your body reads it as a threat, pumping cortisol — the stress hormone that tanks testosterone. The fix: start with warm water, gradually cooling it over 30 seconds. Ease in, don’t shock. Mistake 2: lingering too long. Beyond 3–4 minutes