The Fittest Doc
@thefittestdoc.bsky.social
👨🏾⚕️I help professionals improve metabolic health using data-centric science focused on hormones 🧬 ➡️I only respond to DMs and comments on IG⬅️
YOU CONTROL YOUR METABOLIC DESTINY.
Consistent strength training + adequate protein =Optimal metabolism at ANY age.
Don't just accept what you're told about aging.
Challenge it. Overcome it. Thrive.
Consistent strength training + adequate protein =Optimal metabolism at ANY age.
Don't just accept what you're told about aging.
Challenge it. Overcome it. Thrive.
January 3, 2026 at 3:30 PM
YOU CONTROL YOUR METABOLIC DESTINY.
Consistent strength training + adequate protein =Optimal metabolism at ANY age.
Don't just accept what you're told about aging.
Challenge it. Overcome it. Thrive.
Consistent strength training + adequate protein =Optimal metabolism at ANY age.
Don't just accept what you're told about aging.
Challenge it. Overcome it. Thrive.
Want to go beyond maintenance and actually BUILD muscle?
Increase your weekly strength training sessions.
Add more total volume (sets x reps x weight).
Ensure adequate recovery between sessions.
Age is just a number when you train smart.
Increase your weekly strength training sessions.
Add more total volume (sets x reps x weight).
Ensure adequate recovery between sessions.
Age is just a number when you train smart.
January 3, 2026 at 3:30 PM
Want to go beyond maintenance and actually BUILD muscle?
Increase your weekly strength training sessions.
Add more total volume (sets x reps x weight).
Ensure adequate recovery between sessions.
Age is just a number when you train smart.
Increase your weekly strength training sessions.
Add more total volume (sets x reps x weight).
Ensure adequate recovery between sessions.
Age is just a number when you train smart.
Protein is your secret weapon.
Aim for about 80% of your at least desired body weight in grams per day.
Example: If your goal weight is 150 lbs, target 120g of protein daily to support muscle maintenance and growth.
Aim for about 80% of your at least desired body weight in grams per day.
Example: If your goal weight is 150 lbs, target 120g of protein daily to support muscle maintenance and growth.
January 3, 2026 at 3:30 PM
Protein is your secret weapon.
Aim for about 80% of your at least desired body weight in grams per day.
Example: If your goal weight is 150 lbs, target 120g of protein daily to support muscle maintenance and growth.
Aim for about 80% of your at least desired body weight in grams per day.
Example: If your goal weight is 150 lbs, target 120g of protein daily to support muscle maintenance and growth.
Sarcopenia (age-related muscle loss) happens at the most rapid rate in those who ARE NOT strength training regularly.
Research confirms: Strength train just 2x weekly with progressive overload and you'll outpace natural muscle loss.
Research confirms: Strength train just 2x weekly with progressive overload and you'll outpace natural muscle loss.
January 3, 2026 at 3:30 PM
Sarcopenia (age-related muscle loss) happens at the most rapid rate in those who ARE NOT strength training regularly.
Research confirms: Strength train just 2x weekly with progressive overload and you'll outpace natural muscle loss.
Research confirms: Strength train just 2x weekly with progressive overload and you'll outpace natural muscle loss.
TRUTH: YOU HAVE MORE CONTROL THAN YOU THINK.
Science shows that with the right approach, you can not only PREVENT muscle loss during perimenopause and menopause...
You can actually BUILD more muscle at ANY age.
Science shows that with the right approach, you can not only PREVENT muscle loss during perimenopause and menopause...
You can actually BUILD more muscle at ANY age.
January 3, 2026 at 3:30 PM
TRUTH: YOU HAVE MORE CONTROL THAN YOU THINK.
Science shows that with the right approach, you can not only PREVENT muscle loss during perimenopause and menopause...
You can actually BUILD more muscle at ANY age.
Science shows that with the right approach, you can not only PREVENT muscle loss during perimenopause and menopause...
You can actually BUILD more muscle at ANY age.
Build muscle, extend life.
It's not about looking good in a swimsuit.
It's about adding quality years to your life.
It's not about looking good in a swimsuit.
It's about adding quality years to your life.
January 3, 2026 at 2:31 PM
Build muscle, extend life.
It's not about looking good in a swimsuit.
It's about adding quality years to your life.
It's not about looking good in a swimsuit.
It's about adding quality years to your life.
The solution is not complicated:
Just 2 (efficacious) resistance training sessions weekly can reverse biological aging markers
Your body responds at ANY age...
Even 90-year-olds build muscle with proper training
Just 2 (efficacious) resistance training sessions weekly can reverse biological aging markers
Your body responds at ANY age...
Even 90-year-olds build muscle with proper training
January 3, 2026 at 2:31 PM
The solution is not complicated:
Just 2 (efficacious) resistance training sessions weekly can reverse biological aging markers
Your body responds at ANY age...
Even 90-year-olds build muscle with proper training
Just 2 (efficacious) resistance training sessions weekly can reverse biological aging markers
Your body responds at ANY age...
Even 90-year-olds build muscle with proper training
After 40, you lose 3-5% of muscle mass per decade it you do absolutely nothing to prevent it.
This silent loss triggers:
• Increased inflammation
• Declining cognitive function
• Metabolic dysfunction
• Accelerated aging
This silent loss triggers:
• Increased inflammation
• Declining cognitive function
• Metabolic dysfunction
• Accelerated aging
January 3, 2026 at 2:31 PM
After 40, you lose 3-5% of muscle mass per decade it you do absolutely nothing to prevent it.
This silent loss triggers:
• Increased inflammation
• Declining cognitive function
• Metabolic dysfunction
• Accelerated aging
This silent loss triggers:
• Increased inflammation
• Declining cognitive function
• Metabolic dysfunction
• Accelerated aging
Your muscles are not just for show:
•They're glucose sponges that help to prevent insulin resistance
•They pump out anti-inflammatory compounds
•They communicate directly with your brain
•They regulate your metabolism 24/7
•They're glucose sponges that help to prevent insulin resistance
•They pump out anti-inflammatory compounds
•They communicate directly with your brain
•They regulate your metabolism 24/7
January 3, 2026 at 2:31 PM
Your muscles are not just for show:
•They're glucose sponges that help to prevent insulin resistance
•They pump out anti-inflammatory compounds
•They communicate directly with your brain
•They regulate your metabolism 24/7
•They're glucose sponges that help to prevent insulin resistance
•They pump out anti-inflammatory compounds
•They communicate directly with your brain
•They regulate your metabolism 24/7
Shocking truth: Low muscle mass predicts early death better than high cholesterol.
Your body's glucose disposal system is not your pancreas...
It's your biceps, quads, and every other muscle fiber.
Your body's glucose disposal system is not your pancreas...
It's your biceps, quads, and every other muscle fiber.
January 3, 2026 at 2:31 PM
Shocking truth: Low muscle mass predicts early death better than high cholesterol.
Your body's glucose disposal system is not your pancreas...
It's your biceps, quads, and every other muscle fiber.
Your body's glucose disposal system is not your pancreas...
It's your biceps, quads, and every other muscle fiber.
Build in the gym.
Burn in the kitchen.
Transform in bed.
The fitness trinity nobody talks about.
Burn in the kitchen.
Transform in bed.
The fitness trinity nobody talks about.
January 3, 2026 at 1:30 PM
Build in the gym.
Burn in the kitchen.
Transform in bed.
The fitness trinity nobody talks about.
Burn in the kitchen.
Transform in bed.
The fitness trinity nobody talks about.
Your bedroom is your growth laboratory.
8 hours of quality sleep
Stress management
Recovery protocols
This is where transformation actually happens.
8 hours of quality sleep
Stress management
Recovery protocols
This is where transformation actually happens.
January 3, 2026 at 1:30 PM
Your bedroom is your growth laboratory.
8 hours of quality sleep
Stress management
Recovery protocols
This is where transformation actually happens.
8 hours of quality sleep
Stress management
Recovery protocols
This is where transformation actually happens.
Your kitchen is your fat-burning studio.
Whole foods
Proper protein
Adequate water
Consistent meal timing
This is where your body composition changes.
Whole foods
Proper protein
Adequate water
Consistent meal timing
This is where your body composition changes.
January 3, 2026 at 1:30 PM
Your kitchen is your fat-burning studio.
Whole foods
Proper protein
Adequate water
Consistent meal timing
This is where your body composition changes.
Whole foods
Proper protein
Adequate water
Consistent meal timing
This is where your body composition changes.
The gym is not for fat loss.
It's where you build the machine.
Your workouts should focus on creating muscle, not destroying calories.
It's where you build the machine.
Your workouts should focus on creating muscle, not destroying calories.
January 3, 2026 at 1:30 PM
The gym is not for fat loss.
It's where you build the machine.
Your workouts should focus on creating muscle, not destroying calories.
It's where you build the machine.
Your workouts should focus on creating muscle, not destroying calories.
Stop trying to outrun your fork.
1 hour of running = 400 calories
burned
1 minute of eating = 400 calories consumed
The math does not lie.
1 hour of running = 400 calories
burned
1 minute of eating = 400 calories consumed
The math does not lie.
January 3, 2026 at 1:30 PM
Stop trying to outrun your fork.
1 hour of running = 400 calories
burned
1 minute of eating = 400 calories consumed
The math does not lie.
1 hour of running = 400 calories
burned
1 minute of eating = 400 calories consumed
The math does not lie.
Be the parent who stays well.
Your legacy isn't just what you leave behind.
It's how long you stick around to share it.
Your legacy isn't just what you leave behind.
It's how long you stick around to share it.
January 2, 2026 at 3:30 PM
Be the parent who stays well.
Your legacy isn't just what you leave behind.
It's how long you stick around to share it.
Your legacy isn't just what you leave behind.
It's how long you stick around to share it.
Your kids are watching everything.
They don't listen to what you say...
They become what you ARE.
Your habits today are their future health tomorrow.
They don't listen to what you say...
They become what you ARE.
Your habits today are their future health tomorrow.
January 2, 2026 at 3:30 PM
Your kids are watching everything.
They don't listen to what you say...
They become what you ARE.
Your habits today are their future health tomorrow.
They don't listen to what you say...
They become what you ARE.
Your habits today are their future health tomorrow.
When you choose nutritious food, you teach them to value their bodies.
When you make time to exercise, you show them resilience matters.
When you rest properly, you demonstrate boundaries.
When you make time to exercise, you show them resilience matters.
When you rest properly, you demonstrate boundaries.
January 2, 2026 at 3:30 PM
When you choose nutritious food, you teach them to value their bodies.
When you make time to exercise, you show them resilience matters.
When you rest properly, you demonstrate boundaries.
When you make time to exercise, you show them resilience matters.
When you rest properly, you demonstrate boundaries.
The greatest gift you can give your children isn't more attention or activities.
It's showing them how to prioritize health.
It's demonstrating what self-care actually looks like.
It's showing them how to prioritize health.
It's demonstrating what self-care actually looks like.
January 2, 2026 at 3:30 PM
The greatest gift you can give your children isn't more attention or activities.
It's showing them how to prioritize health.
It's demonstrating what self-care actually looks like.
It's showing them how to prioritize health.
It's demonstrating what self-care actually looks like.
Your children don't need your sacrifice.
They need your example.
They need you ALIVE and THRIVING for decades to come.
But you're too busy "putting them first" to see it.
They need your example.
They need you ALIVE and THRIVING for decades to come.
But you're too busy "putting them first" to see it.
January 2, 2026 at 3:30 PM
Your children don't need your sacrifice.
They need your example.
They need you ALIVE and THRIVING for decades to come.
But you're too busy "putting them first" to see it.
They need your example.
They need you ALIVE and THRIVING for decades to come.
But you're too busy "putting them first" to see it.
Share this with those you care about most.
🫶🏾 Dr. Nick
#metabolichealth #mindsetsmatter
📸: fit_functional_powerfulat70 (IG)
🫶🏾 Dr. Nick
#metabolichealth #mindsetsmatter
📸: fit_functional_powerfulat70 (IG)
January 2, 2026 at 3:04 PM
Share this with those you care about most.
🫶🏾 Dr. Nick
#metabolichealth #mindsetsmatter
📸: fit_functional_powerfulat70 (IG)
🫶🏾 Dr. Nick
#metabolichealth #mindsetsmatter
📸: fit_functional_powerfulat70 (IG)