Tony Paul

GMO’s are one of the most misunderstood topics in all of nutrition In the U.S. there are only 11 GMO crops grown commercially (not 100’s like social media would have you believe) Meaning most “non-GMO” labels you see were never competing with a GMO version in the first place (they put it on the label so they can charge you more because you *think it’s healthier) And after 1,500+ independent studies, there’s still no evidence GMOs are unsafe to eat So if you want to avoid GMOs, go ahead But do it because you prefer the label, not because of the science Sources: PMID: 28230933 PMID: 31921242 http://bit.ly/3P9xGNR

Organic food isn’t what you think… Studies cited in video: Organic vs. Non-Organic nutrition differences: PMID: 19640946 PMID: 12907407 PMID: 36673443 Organic food safety: PMID: 16403682 PMID: 22944875 PMID: 19087390 Organic herbicid toxicity data: Acetic Acid: https://bit.ly/3NH1Jfn Eugenol: https://bit.ly/3LXEjSm

Do normal things have calories? Short answer: yes, everything has calories… Long answer (fun version): Everything has calories, but not everything has *usable calories… If you ate a chair Like actually chewed up the cushions and swallowed them Yes, technically it contains calories �But here’s the key: Calories only “count” if your body can digest them A couch is made of things that do have chemical energy inside them (e.g. foam, wood, fabric, springs, etc.) �But our bodies don’t have the enzymes to break any of that down Your body only gets calories from things it’s equipped and able to turn into usable molecules (e.g. carbs, fats, proteins, some alcohols, and tiny bit of fiber)� Do not eat chair, Tony (OG vid from .lifts on IG)

Glyphosate is one of agriculture's most controversial compounds, and it's probably on something you ate today… But should this worry you? Probably not. The amount on your food would require eating (per day): → 6,000+ cups of Cheerios → 850+ apples → 9,000+ Girl Scout cookies → 1,000+ loaves of bread For glyphosate to just maybe start becoming a problem And just a reminder, organic and non-organic farms both use herbicides Two of the most commonly used organic herbicides (Acetic Acid and Eugenol) are actually about 1.7x and 2x more toxic compared to glyphosate Understanding dose and science matters more than fear-mongering or misinformation You really have nothing to worry about Studies and sources referenced in video: Glyphosate Safety thresholds: https://bit.ly/4k7YrxA PMID: 34829065 Glyphosate: Chemistry & Safety: (Oregon State) https://bit.ly/45A6E7W Organic herbicid toxicity data: Acetic Acid: https://bit.ly/3NH1Jfn Eugenol: https://bit.ly/3LXEjSm

Replying to .DIEGO there’s something to never search up

READ THIS FIRST!!! (pwetty plz🥺) This is a 60-second clip, from a full 60-minute podcast where we break down Strength Standards So let’s start by saying - there are countless other factors that go into how challenging an exercise is *other than just your height* The estimated 10-20% harder on the bench press (like stated in the video) is just one example of many used in the podcast That’s also assuming that the two individuals had: - the same exact amount of muscle mass - the same exact muscle insertion points - the same exact shoulder structure - the same exact joint angles - the same exact muscle belly lengths - the same exact other limb proportions - the same exact form/technique - and about 100 other metrics And where longer arms may be a disadvantage on bench press, they would be an advantage on deadlifts since it would shorten the range of motion making the deadlift a bit easier So I am NOT saying that being 2 inches taller makes every exercise you do 10-20% harder I am just highlighting that your skeletal anatomy plays a role in how strong you are The full podcast is live on Spotify, Apple Podcast, and YouTube if you want to listen more about how your anatomy affects your strength Added notes: 1. This is not a post about using height (tall or short) as an excuse or saying that one is inherently better than the other. This is to help understand basic biomechanics that you can implement into your own training routine based on your anatomy. For example: I generally have athletes with longer limbs work in lower rep ranges for bench press than those with shorter arms (i.e. 2-4 or 3-5 vs. 4-6 or 5-7 in strength training). This adjustment allows them to avoid building up excessive fatigue, recover, and perform better. Different exercises would have different adjustments based on other anatomical differences. One’s not better than the other, it’s data you can use to improve your approach, that’s all👍🏽

🍑Glute Exercise Tier list PLEASE READ THIS FIRST:🍑 I got a TON of requests to make a second-tier list of best glute exercises, and these were a lot of the exercises that were mentioned in the comments So if you haven’t seen part 1, it includes: - KAS Glute Bridges - RDLs - Bulgarian Split Squats - 45 Hypers - Machine Abductors - & Mini Band Movements BUT… ➡️ THERE IS NO SUCH THING AS A *BEST* EXERCISE FOR EVERYONE Your individual anatomy, experience, goals, and resources available will always determine what the best approach is *FOR YOU* i.e. I have a longer spine and torso, which makes feeling Romanian Deadlifts in my glutes more challenging for me compared to someone shorter with a larger lower body So an RDL would rank higher for them than it would for me🤷🏽‍♂️ And the same goes for every exercise on this list For complete glute training, you would ideally choose at least one exercise from each of the following categories: - Thrusting or bridge movements - Squatting or lunging movements - Hinging/pull movements - and Abduction movements This way you are giving attention to all major parts of the glute muscle group. You would be doing 10-20 (potentially even up to 25) HARD sets per week on them since they typically respond better to higher training volumes compared to other muscle groups And as always, training with intensity (a few reps short of failure) with correct form. All of these movements form videos and explanations can be found on youtube by simply searching for the name and “tutorial” *Notes on specific movements mentioned in clip* Frog thrusters/pumps: These can be great additions to glute training for improving mind-muscle connection, activation, and glute “finishers” added after a heavy glute set. Alone though, they aren’t great for glute growth and based on anatomy, some people may not feel them at all. And when I say “the burn has nothing to do with muscle growth”, I do recognize that metabolic stress does have *something* to do with muscle growth, but it contributes maybe ~10% compared to muscle damage and mechanical tension. This is why they were placed in “MID”👍🏽

Supplement Industry 101: Be careful who you trust👀 This is called “Amino Spiking” And it’s an easy way for supplement companies to increase the profit margins on their protein powders (as long as they don’t get caught…)💰 It’s important to understand how supplement companies can get away with things like this… It all stems back from an act passed back in 1994 - which legally classified supplements under the category of “food” instead of “drug” It might seem like an insignificant way they’re titled, but it makes the world of difference with how supplements are regulated Anything under the category of “drug” is held to extremely high standards and goes through rigoris testing *before* it’s able to be sold to the public Where supplements are able to launch a product to be sold before any tests are done to check if it’s clean, safe, or even has what is says it does on the label Reason #1,000,001 why it’s important to make sure your supplements are 3rd party tested Some companies that get 3rd party tested: - Legion Athletics - Thorne - Gorilla Mind - Optimum Nutrition - MuscleTech - Ghost - 1st Phorm - Dymatize - Redcon1 - MyProtein - And more (you can also search the company your curious about online and the answer will be crystal clear)

There are three things I think you can take away from this before and after progression. First: Is that meaningful progress takes time. This happened over 6-months, not a few weeks. Making small changes to your lifestyle can move mountains over time, just be patient. Second: PROGRESS IS NOT LINEAR If you lost 2lbs every week for a year, you would lose 104lbs For two years, over 200lbs The scale cannot, and will not go down everytime you step on it. Your body might look worse some days instead of better, even though you stuck to your diet and didn’t miss a workout. Because you can fluctuate up to 10lbs in a 24 hour period on water weight alone. When you zoom out like this, you see what change really looks like. And third: Progress photos are massively underrated for tracking your progress📸 Over the course of a transformation people usually lose fat, and gain muscle. Meaning the scale isn’t telling you the entire story. Progress photos allow you to see how your body composition is changing, even if the scale isn’t. Amazing credits to Bergin - she absolutely killed this