Previously, BPC-157 was discussed and why it wouldn't be recommended. But it’s not the only peptide getting hyped right now, and most people looking into peptides want the same things: more muscle, less fat, better recovery, and more energy.
Here are the five things to focus on to get the above, risk-free and much cheaper.
- Sleep 7 to 9 hours Sleep is when your body recovers and rebuilds. Short on it, and building muscle, losing fat, and training with energy all get harder. Keep a consistent bedtime and wake time, a cool, dark room, and put your phone away 30 minutes before bed.
One bad night won’t undo your progress. The problem is when short sleep becomes your normal. Aim for 7 to 9 hours most nights, and don’t stress over the ones you miss.
- Eat enough protein, AND enough food overall Aim for 0.7 to 1 gram of protein per pound of body weight per day, and build each meal around chicken breast, lean ground beef, eggs, Greek yogurt, white fish, cottage cheese, or another source of lean protein.
Protein matters, but so does your overall intake. One of the biggest mistakes often seen is people treating a calorie deficit like a lifestyle instead of a phase. A deficit should have a clear end date. Stay in one too long and your energy, training, and recovery all take a hit, and building muscle (along with achieving your dream physique) gets much more difficult.
- Strength train with a plan that progresses Muscle comes from doing a little more over time: more weight, more reps, or better quality reps. You could run the same program for a year and still see results, as long as you keep progressing.
But some variety keeps training fresh, and when motivation is high, effort follows. That’s why we have enough repetition to make progress, with enough change to keep it fun.
Walk (or move) every day Daily steps help with fat loss, recovery, and heart health. Walk after meals, or use a walking pad during work calls or TV shows. And don’t underestimate movement in general. Play with your kids, walk your dog, go for a bike ride - it all counts.
If you want a supplement, take creatine Creatine monohydrate is one of the most researched supplements out there, with decades of human studies behind it. Three to five grams a day helps you get stronger and build more muscle from your training. I get mine from Perform.
None of this is new or exciting. But if you stay consistent with all five for a few months, you’ll get more out of them than any peptide can promise.