Your EverStrong

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What to do this week

1. Hit the protein floor every day

   The floor is 1.2 g of protein per kg of your goal weight (0.55 g per lb). Under it, in a deficit, your body takes the amino acids it needs out of your own muscle. Judge yourself on the weekly average, not one bad Tuesday.

2. Two strength sessions, thirty minutes each

   Twice a week is the signal that tells your body to keep the muscle and use the fat. Legs, push, pull, carry something heavy. Two sessions you actually do beat four you plan.

3. Write down the three Sunday numbers

   One strength test, same movement every week. Your protein average across the seven days. Your upper arm measured at the same spot, in centimetres and inches. The waist shrinks whatever you do; an arm shrinking just as fast is the pattern to act on.

Coaching and education, not medical advice. Anything to do with your dose, your symptoms or how you feel on the medication belongs with your prescriber, not with us.