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The No-Nonsense Playbook for Strength, Fat Loss & Smarter Nutrition
Ditch the fads—this week’s expert-backed guide breaks down strength, fat loss, and the surprising power of smart nutrition.
Jaylene + Aaron Patelzick
February 07, 2025
Welcome to our Friday newsletter for February 7, 2025.
Forget the fads. If you want to build muscle, burn fat, and boost longevity, you need science-backed strategies—not internet myths. This week, we’re breaking down expert insights from Alan Aragon, kettlebell training secrets, and the unexpected superpower of olive oil.
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🎙️ Podcast. This week’s newsletter is available on YouTube. Jaylene gives additional detail on the trending health news that we uncovered this week.
Health & Wellness
The Truth About Fat Loss & Muscle Growth with Alan Aragon
Today, we’re diving into key insights from Louisa Nicola and Alan Aragon’s recent podcast episode on losing fat, building muscle, and optimizing health for longevity.
If you’re tired of nutrition myths and want science-backed strategies, this is for you. Let’s break it down.
Muscle: Your Secret Weapon for Longevity
Most people focus on weight loss, but muscle mass is one of the strongest predictors of a long, healthy life. Alan highlights:
✔ More muscle = better health outcomes, including lower mortality risk.
✔ Strength > Size: Strength levels matter more than just having big muscles.
✔ Sarcopenia (muscle loss with age) is a major threat—but preventable with strength training.
💡 Action Steps:
• Lift weights at least 2–3 times per week.
• Focus on compound movements (squats, deadlifts, presses).
• Eat enough protein to maintain lean mass.
Protein: The Key to Fat Loss & Muscle Gain
Forget the fads—if you want to burn fat and build muscle, protein is your best friend.
✔ Muscle Protein Synthesis (MPS) = Muscle Growth: You need enough protein to stimulate MPS.
✔ Leucine is King: This amino acid (found in meat, dairy, and whey protein) is critical for muscle repair.
✔ Protein Timing Isn’t Everything: The “anabolic window” is real but not as urgent as you think. What matters most? Daily intake.
💡 Action Steps:
• Eat 0.7–1.0g of protein per pound of body weight.
• Space protein intake every 3–4 hours for maximum muscle growth. If your metabolism is a little bit faster, you may want to look at eating every 2-3 hours.
• Prioritize whole food sources, but protein powders are effective, too.
Strength Training: How Much Do You Actually Need?
You don’t have to live in the gym to see results. Alan breaks down the minimum effective dose for maintaining strength and muscle.
✔ 2–3x per week is enough for general fitness.
✔ Strength training > cardio for longevity (but both are important).
✔ Training for strength vs. size:
• Strength: Heavy weights, 3–6 reps per set.
• Hypertrophy (muscle growth): Moderate weights, 8–15 reps per set.
💡 Action Steps:
• Train at least 2x per week with progressive overload.
• Adjust intensity based on fatigue and recovery.
• Women: Listening to your body is key. Women may benefit from adjusting training intensity based on hormonal fluctuations around the menstrual cycle.
The Truth About Diets: What Actually Works?
Keto? Intermittent fasting? Low-fat? Alan cuts through the noise.
✔ Caloric balance is the #1 factor in fat loss—not insulin, meal timing, or carb intake.
✔ Diet sustainability > perfection—the best diet is the one you can stick to.
✔ Ultra-processed foods aren’t always bad—nutrient quality matters more.
💡 Action Steps:
• Pick a diet that fits your lifestyle and stick to it.
• Prioritize whole, nutrient-dense foods, but don’t fear processed foods in moderation.
• Carbs and fats can be adjusted based on personal preference—protein is non-negotiable.
Supplements: What’s Worth Your Money?
Alan Aragon only backs science-supported supplements. Here’s what made the cut:
✅ Creatine (3-5g daily) – Provides the leverage you need in boosting strength to live heavier, increase muscle growth, and even brain health. (In an 8 to 12 week study, creatine provided subjects with a 20% increase in strength and size gains.)
✅ Omega-3s – This multi-tasker supports heart, brain, and anti-inflammatory health. It also assists with muscle adaptations with strength training.
✅ Protein Powder – Useful but not required if you get enough from food.
⚠️ Collagen? Good for joint and skin health, but not as effective for muscle growth as whey protein. Collagen is not a complete protein because it is missing tryptophan which is a building block of proteins for muscle synthesis.
💡 Action Steps:
• Take creatine daily—it’s one of the safest, most effective supplements available. Observationally, there is no age restriction for taking creatine.
• Eat fatty fish or supplement with omega-3s.
•If using collagen, pair it with vitamin C to enhance absorption.
Fitness
Kettlebells: The All-in-One Tool for Strength, Fat Loss, and Posture Correction
Kettlebells aren’t just another gym trend—they’re a powerful, time-efficient tool for building strength, burning fat, and fixing posture. What’s even better? Science backs it up. A study in The Journal of Strength and Conditioning
Research found that just six weeks of kettlebell training significantly improved both maximal and explosive strength—without traditional weightlifting.
But kettlebells aren’t new. Their roots go back centuries, and today, they’re used by everyone from elite athletes to busy professionals looking for a smarter way to train. Let’s break down why they’re so effective—and how to use them to upgrade your fitness.
How Kettlebell Swings Torch Fat, Build Muscle, and Boost Your Heart Health
If you could burn 20 calories per minute while building muscle at the same time, would you? That’s what kettlebell swings can do. A study by the American Council on Exercise (ACE) found that kettlebell workouts burn calories at a rate similar to running a six-minute mile—without the pavement pounding.
Why are kettlebell swings so effective?
• Fat-Burning Power – Swings elevate your heart rate to 86-99% of your max, triggering the afterburn effect (EPOC), where your body continues to burn fat for hours after you’re done.
• Strength & Muscle Growth – Unlike steady-state cardio, swings activate fast-twitch muscle fibers, which are key for building strength and definition.
• Cardiovascular Benefits – The motion mimics high-intensity interval training (HIIT), strengthening your heart and lungs while improving endurance.
How One Woman Lost 100+ Pounds with Just 15 Minutes of Exercise
Tracy Reifkind, featured in Tim Ferriss’ bestseller The 4-Hour Body, transformed her health using a simple yet powerful method—just 15-20 minutes of kettlebell swings twice a week. A former yo-yo dieter and busy working mom, she lost over 100 pounds without GLP-1 drugs, marathons or extreme dieting—just focused, high-intensity movement (read more on Tim’s blog).
From Fields to Fitness: How Kettlebells Became a Strength Training Staple
Kettlebells weren’t always gym equipment. In 18th-century Russia, farmers used them to weigh grain. But soon, men started lifting them to test their strength—and a new sport was born. By the early 1900s, kettlebells became a military training tool, and today, they’re a core part of elite athlete programs.
Example: How Kettlebells Transformed U.S. Special Forces Training
The U.S. military adopted kettlebell training after finding that it improved grip strength, endurance, and injury resilience—all essential for soldiers. If it works for the toughest individuals on the planet, imagine what it can do for you.
Struggling with Back Pain and Poor Posture? Your Posterior Chain Might Be the Culprit
If you sit for long hours, your posterior chain (glutes, hamstrings, and lower back) weakens—leading to chronic back pain and poor posture. According to the National Institutes of Health (NIH), nearly 80% of adults experience lower back pain at some point in their lives.
How Kettlebells Help Fix This
Stronger Glutes & Hamstrings – Swings activate the entire posterior chain, reducing pressure on your spine.
Postural Correction – The hip hinge motion reinforces proper spinal alignment, training you to move with better posture.
Core Engagement – Unlike machines, kettlebells force you to stabilize your core, reducing strain on your lower back.
A study in the Journal of Human Kinetics found that kettlebell training improves lumbar spine stability, making it a great tool for rehabbing back pain.
Master the Kettlebell Swing: Your Guide to Power, Strength, and Efficiency
Ready to give swings a shot? Check out our video down below. Here’s a comprehensive step-by-step guide to do them right:
Subscribe to our newsletter and receive a free guide on How to Master the Kettlebell Swing (already subscribed? Send us an email and we will send you a copy)
Pro Tip: The movement should come from your hips, not your arms. Keep your core tight, and avoid leaning backward at the top.
Final Thoughts: Why Kettlebells Deserve a Place in Your Routine
If you’re short on time but want serious results, kettlebell training delivers:
Burns fat faster than traditional cardio
Builds strength without heavy lifting
Fixes posture and reduces back pain
Boosts endurance and heart health
Whether you’re a beginner or experienced lifter, kettlebells offer a high-return, time-efficient way to transform your fitness.
Ready to swing your way to better health? If you’re working out at home, Amazon has solid kettlebell options. Start with:
💪 22 lbs – for women https://amzn.to/410TxdT
💪 35 lbs – for men https://amzn.to/410am8Q
As you gain strength and experience, aim for:
🔥 35 lbs – for women
🔥 53 lbs – for men https://amzn.to/4i0fuj9
Start with three sets of 10-15 swings and work your way up to 25 swings. Do this one or two times per week. This isn’t a hard rule—find what challenges you and build from there. Try it out and let us know what you think.
Food
Olive Oil: The 6,000-Year Journey from Sacred Ritual to Superfood
Photo by David Clode on Unsplash
Six thousand years ago, olive oil wasn’t just drizzled over warm bread—it anointed kings, lit ancient temples, and even powered early Olympic athletes. The Phoenicians spread olive trees across the Mediterranean, the Greeks called it “liquid gold,” and the Romans built an empire-wide olive oil trade that would make modern supply chains look amateurish.
By the Middle Ages, monasteries kept olive cultivation alive, and by the 15th century, Spanish explorers were planting olive groves in the New World. Fast forward to today, and we’re consuming over 3 million metric tons of olive oil annually, whether in Michelin-starred kitchens or homemade salad dressings.
But here’s the real twist—modern science is proving what ancient civilizations seemed to know all along: olive oil is powerful medicine. A 2024 study published in JAMA Network Open found that consuming just 7 grams (about half a tablespoon) of olive oil daily was linked to a 28% lower risk of dementia-related death. That’s not folklore—it’s hard data showing that this ancient ingredient is a brain-boosting powerhouse.
Tech
Lifesum’s AI-Powered Meal Tracker: Voice, Photo, and Instant Insights
Lifesum’s new AI-powered meal tracker simplifies logging with voice and photo capture. Users can easily snap meals, speak them, and get instant insights on nutrition, all with the help of advanced AI for a smarter, faster experience.
Etc…
Super Bowl LIX: 100M+ people, one game, and Matthew McConaughey, Kevin Bacon, and Martha Stewart selling you Uber Eats. Alright, alright, alright!
Here are two recipes so you can also win with your health at the Super Bowl:
⚡️New trends in the healthy food market – the future of food is fresh, clean, and booming – are you ready to eat smarter
That’s it for today. Enjoy the weekend. As always let us know how you like the newsletter . Bye!
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Sources say
We leave playing doctor to the professionals
PubMed - Nutrition and muscle synthesis: https://pmc.ncbi.nlm.nih.gov/articles/PMC2732256/
Posterior-Chain Resistance Training: https://pubmed.ncbi.nlm.nih.gov/33683497/
Olive Oil: https://www.internationaloliveoil.org/olive-world/olive-tree/