Whats in store for you
Hi there!
Welcome to this week’s edition of TheFitnessHacker. As always, I’m excited to share insights, tips, and a dash of philosophy to keep your fitness journey inspiring and effective. Here’s what’s on the menu this week:
Natty or not how to tell - does it even matter
Why eggs deserve their spot in your diet (spoiler: they’re nutritional powerhouses!).
Fascinating research on how early-life sugar exposure impacts long-term health.
A philosophical mindset tip to help you build a consistent exercise routine.
Let’s get cracking!
Natty or not
So yet again I did a thread on a body transformation, this time around about Jake Gylenhaal, you can read about it here, as per usual it was met with the bulk of the comments regarding “roids” despite the fact that I addressed this in the thread. Lets give this some attention:
• What does natty or not mean: This basically means “natural” or “not natural” i.e., using steroids or performance enhancing drugs (PED’s).
• How can you tell: There are few easy ways to tell if someone is using steroids or not (some images below this piece to refer):
Genetics: If someone has had a great physique from a young age chances are they have great genetics meaning they could achieve a great physique without steroids (although it could mean they can by a complete animal on it)
Rate of gain or fluctuations: If the person gains pounds of lean muscle in mere weeks or months chances are they are taking something
Amount of fat free mass (FFM): The proportion of lean muscle someone carries around is a good indicator, having some lean muscle but still having a decently proportional physique is okay, but having a disproportionately large amount of fat free muscle to your frame is likely that you are taking something
Side effects: Hair-loss, acne, “man boobs”, aggression etc., are all dead giveaways
Strength and recovery: A sudden spike in strength and decrease in recovery periods is another indicator
• What really matters: It’s good to know what is realistic versus what is enhanced and unhealthy that will always be true for the layman on the street, therefore more influencers do need to come clean about their use.
However what tends to happen is that people tend to put all of someone’s progress down to steroids and then always look to pin it on others even in cases where the person is natural. They tend to ignore all the other lessons coming out of that persons transformation. Be careful of not using common sense, always keep a keen eye out for frauds claiming to be natural but they are not, but at the same time look at nutrition, training, recovery etc., that could be noted as lessons and see how that can apply to you, after all we learnt from bodybuilders and they are all certainly on steroids. Lastly and most importantly do not use “oh he is on roids” as an excuse to believe why something is not possible and continue being average.
Below is a chart of the FFMI mentioned earlier, calculators are available online:
Fat free mass index
Why Eggs Are So Good for You
Eggs have been a dietary staple for centuries, but at one point, they got a bad rap due to concerns about cholesterol in the yolks. Thankfully, research has cleared their name—eating eggs won’t harm your heart health. In fact, they’re one of the most nutrient-dense foods you can eat.
Here’s why:
Micronutrient Powerhouse: Eggs are rich in vitamins A, D, E, and B12, along with essential minerals like selenium, iron, and zinc. They’re great for eye health, brain function, and immune support.
Protein Punch: One large egg provides about 6 grams of high-quality protein, containing all nine essential amino acids your body can’t produce on its own.
Affordable and Versatile: They’re easy on your wallet and incredibly adaptable to any meal.
Recipe Inspiration:
Classic scrambled eggs with avocado toast.
Spinach and mushroom omelet.
Hard-boiled eggs as a snack or salad topping.
Shakshuka for a flavorful brunch.
Baked egg muffins with veggies and cheese.
Eggs are simple, delicious, and incredibly nourishing. Don’t underestimate them!
Early Nutrition’s Impact on Long-Term Health
What we eat early in life can shape our health as adults. A compelling study examined sugar exposure during pregnancy and early childhood and its link to chronic diseases like diabetes, hypertension, and obesity.
Key Findings:
In Utero Exposure: Less sugar during pregnancy reduced diabetes and hypertension risks by 8–15%.
First Year of Life: Sugar restriction in infancy lowered disease risk by 15–25%.
First Two Years of Life: Extended sugar reduction slashed risks by up to 36%.
These benefits were especially pronounced when sugar restriction continued until at least six months of age. The findings support the “fetal origins hypothesis,” which posits that maternal and early-life nutrition significantly impact long-term health outcomes.
While the study isn’t without limitations, it underscores the importance of mindful nutrition during critical developmental windows. For parents, caregivers, or future parents, this is a call to prioritize balanced, nutrient-dense diets for the youngest among us.
Study referenced - PMID: 39480913
A Philosophical Approach to Gym Consistency
Struggling to make exercise a habit? Let’s borrow some wisdom from the Stoics. Plato once said, “The first and greatest victory is to conquer yourself.”
This quote reminds us that the biggest battle isn’t against external forces but our own resistance. Here’s how to apply this mindset:
Start Small: Set a goal so achievable it’s impossible to fail—like doing just 5 minutes of exercise. Victory over resistance builds momentum.
Focus on Consistency, Not Perfection: Show up, even if it’s not your best day. Consistency is what transforms effort into habit.
Reframe Discipline: Think of discipline not as punishment but as self-mastery. Every gym session is a win against inertia and procrastination.
When you view exercise as an act of self-conquest, you’ll find yourself motivated to show up—not just for the workout, but for the person you’re becoming.
The roundup (to follow in next weeks mailer):
This weeks mailer has been a long one, stay tuned for the roundup in next weeks mailer, who knows I might just send it over before then 😉
Wishing you all the best in your fitness journey
The FitnessHacker
