Admittedly we missed our regular update window, people missed us, we know a lot of people reached out, we’re still around, alive and kicking, we’re just working on new things behind the scenes all the time. Enough of that though 😄 , lets jump right in:

(Straight up motivation to fuel your workouts)

Emerson’s point wasn’t to glorify others or diminish yourself, it was a call to curiosity. He believed that everyone has something to teach us, if we’re willing to pay attention. It’s about being perceptive, humble, and hungry for insight, no matter where it comes from.

It’s tempting to say “I learn from Instagram,” or “I follow this coach on YouTube.” But the question is not who you follow. The question is: how do you observe? Are you watching with a student’s mind, comparing, taking notes, testing ideas in your own training and nutrition? Or are you watching like background noise, nodding along but making no real changes?

Too many of us treat fitness like passive entertainment rather than an active apprenticeship. We scroll through training clips like they’re highlight reels, not lessons. But back in the early 2000s, and definitely before that, training information was scarce. Getting your hands on a new training protocol or nutrition method meant ordering a book, printing forum posts, or copying handwritten notes from a buddy who trained at Westside Barbell once. And when you got something new? You used it. You ran it, tracked it, tested it, owned it.

Now? We just accumulate tabs, playlists, and bookmarks. We mistake proximity to information for application of wisdom.

This era of hyper-access has quietly dulled our awareness. We consume more, but internalize less. We know more names, but apply fewer principles. That’s why cultivating a mentor mindset is more important now than ever.

Here’s a framework you can use:

If you don’t have a real coach, you still have access to world-class thought leaders. But only if you shift from passive consumption to active learning. Stop collecting knowledge like trophies. Start using it like tools.

(Your dose of critical thinking to bullet proof the mind)

When we talk about “diet problems,” most people assume it’s about overeating. And yet, for a surprising number of lifters - especially the busy, stressed, and type-A personalities - the real issue is under-eating.

Skipping meals, eating inconsistently, or simply not meeting your energy and protein needs becomes a long-term drag on your gains, your energy levels, and even your mood. It might not show up in week one. But give it a month, and you’re tired, under-recovered, and stuck.

Under-eaters usually aren’t dieting on purpose. They’re:

This person might train hard, but they’re running on a fuel tank that’s never full. They may lose weight unintentionally, struggle to progress, and blame everything except their lack of calories or nutrients.

It’s not just about how much you eat. It’s about when, how consistently, and whether you’re creating an anabolic or catabolic environment across time.

Here are simple but effective strategies:

The under-eater doesn’t need a new supplement. They need structure and repetition. Food is training fuel - treat it like a mandatory input, not a bonus.

(Top tier research broken down to better understand fitness and health)

Can self-reported difficulty lifting 5 kg serve as a simple, cost-effective, and accessible predictive marker of muscle weakness and a prognostic indicator for future age-related diseases such as cardiovascular, musculoskeletal, metabolic, and neurological disorders in older adults?

The study aimed to evaluate whether this simple task correlates with the future development of poor health outcomes across a wide cohort of adults aged 50 and older.

This is a brilliantly pragmatic study. In a world where high-tech diagnostics get all the attention, this reminds us of the power of simple functional markers in predicting health outcomes. The act of lifting 5 kg-something that seems mundane-can be a canary in the coal mine. It’s not just about strength; it’s about resilience, functional independence, and systemic health.

What I really like is that this gives practitioners and even family caregivers a low-barrier way to screen for hidden decline. I’d love to see this test adopted more widely-not as a diagnostic in itself, but as a trigger for early action. Think of it as the fitness equivalent of asking someone “Can you walk up a flight of stairs without stopping?”

That said, I do think it would be stronger if it accounted for things like muscle mass or nutritional markers-and perhaps used different weight thresholds for men vs women. But overall, this is a great example of evidence-based simplicity that could slot easily into geriatric care and even community health programs.

Link to the paper below:

(Weekly practical workout, diet and health protocols)

This week’s tip is brief and to the point but points to a common issue those that train the push pull legs split face. The problem is simple. On most pull days, by the time you’ve done rows and pull-ups, you only have time (or energy) for 1 or 2 bicep exercises. Three feels like overkill. But biceps are small, stubborn, and very angle-sensitive. So how do you make the most of your limited exercise real estate?

The biceps can be trained from 3 primary positions:

On any given pull day, most people hit only one - often the mid-range.

If you only get 2 exercises, here’s how to plan it:

Consistency over time, not variety for the sake of it, is how small muscles finally grow. Two moves done well, split smartly across the week, will outperform any random curl circuit you throw together.

To everyone that keeps reading and keeps helping to grow this newsletter I truly appreciate you. If you know of anyone in your immediate circle that may enjoy this newsletter please just forward this newsletter to them and tell them to subscribe at the link below:

Wishing you all the best in your fitness journey

The FitnessHacker