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⬅️
The takeaway:
Build muscle through strength training
Reveal it through smart nutrition
Make both non-negotiable
Your body will change when you stop choosing one over the other
Build muscle through strength training
Reveal it through smart nutrition
Make both non-negotiable
Your body will change when you stop choosing one over the other
December 4, 2025 at 3:30 PM
The takeaway:
Build muscle through strength training
Reveal it through smart nutrition
Make both non-negotiable
Your body will change when you stop choosing one over the other
Build muscle through strength training
Reveal it through smart nutrition
Make both non-negotiable
Your body will change when you stop choosing one over the other
The truth nobody tells you:
Steps + cardio + nutrition = leaner
Strength training = more muscle
Both have to happen together
You can't out-train bad nutrition
You can't diet away lack of muscle
Steps + cardio + nutrition = leaner
Strength training = more muscle
Both have to happen together
You can't out-train bad nutrition
You can't diet away lack of muscle
December 4, 2025 at 3:30 PM
The truth nobody tells you:
Steps + cardio + nutrition = leaner
Strength training = more muscle
Both have to happen together
You can't out-train bad nutrition
You can't diet away lack of muscle
Steps + cardio + nutrition = leaner
Strength training = more muscle
Both have to happen together
You can't out-train bad nutrition
You can't diet away lack of muscle
Thing #2: low enough body fat
You need to be lean enough to see the muscle you built
This doesn't mean shredded abs
Just lean enough that your hard work becomes visible
Nutrition controls this part
You need to be lean enough to see the muscle you built
This doesn't mean shredded abs
Just lean enough that your hard work becomes visible
Nutrition controls this part
December 4, 2025 at 3:30 PM
Thing #2: low enough body fat
You need to be lean enough to see the muscle you built
This doesn't mean shredded abs
Just lean enough that your hard work becomes visible
Nutrition controls this part
You need to be lean enough to see the muscle you built
This doesn't mean shredded abs
Just lean enough that your hard work becomes visible
Nutrition controls this part
Thing #1: enough muscle mass
You need actual muscle tissue to show
Cardio alone won't build it
Light weights won't build it
Progressive strength training builds it
No muscle = nothing to reveal
You need actual muscle tissue to show
Cardio alone won't build it
Light weights won't build it
Progressive strength training builds it
No muscle = nothing to reveal
December 4, 2025 at 3:30 PM
Thing #1: enough muscle mass
You need actual muscle tissue to show
Cardio alone won't build it
Light weights won't build it
Progressive strength training builds it
No muscle = nothing to reveal
You need actual muscle tissue to show
Cardio alone won't build it
Light weights won't build it
Progressive strength training builds it
No muscle = nothing to reveal
Most people think:
More gym time = better body
Reality:
You can train 6 days a week and still look soft
Like a doughboy
Why?
Because visible muscle requires two things most people ignore
More gym time = better body
Reality:
You can train 6 days a week and still look soft
Like a doughboy
Why?
Because visible muscle requires two things most people ignore
December 4, 2025 at 3:30 PM
Most people think:
More gym time = better body
Reality:
You can train 6 days a week and still look soft
Like a doughboy
Why?
Because visible muscle requires two things most people ignore
More gym time = better body
Reality:
You can train 6 days a week and still look soft
Like a doughboy
Why?
Because visible muscle requires two things most people ignore
Fix your relationship with your emotions first
Then fix your body
Everything else is just noise
Master your mind
Master your life
Then fix your body
Everything else is just noise
Master your mind
Master your life
December 4, 2025 at 2:30 PM
Fix your relationship with your emotions first
Then fix your body
Everything else is just noise
Master your mind
Master your life
Then fix your body
Everything else is just noise
Master your mind
Master your life
Here's the shift that changes everything
Start asking yourself:
What am I actually feeling right now?
Before you eat, pause
Am I hungry or am I avoiding something?
That one question will reveal more than any diet ever could
Start asking yourself:
What am I actually feeling right now?
Before you eat, pause
Am I hungry or am I avoiding something?
That one question will reveal more than any diet ever could
December 4, 2025 at 2:30 PM
Here's the shift that changes everything
Start asking yourself:
What am I actually feeling right now?
Before you eat, pause
Am I hungry or am I avoiding something?
That one question will reveal more than any diet ever could
Start asking yourself:
What am I actually feeling right now?
Before you eat, pause
Am I hungry or am I avoiding something?
That one question will reveal more than any diet ever could
The gym will not save you if your mind is broken
You can meal prep perfectly
Hit 10k steps daily
Sleep 8 hours
But if you're still using food to cope with emotions...
You'll sabotage every bit of progress you make
You can meal prep perfectly
Hit 10k steps daily
Sleep 8 hours
But if you're still using food to cope with emotions...
You'll sabotage every bit of progress you make
December 4, 2025 at 2:30 PM
The gym will not save you if your mind is broken
You can meal prep perfectly
Hit 10k steps daily
Sleep 8 hours
But if you're still using food to cope with emotions...
You'll sabotage every bit of progress you make
You can meal prep perfectly
Hit 10k steps daily
Sleep 8 hours
But if you're still using food to cope with emotions...
You'll sabotage every bit of progress you make
Think about it
Every time you reach for food when you're not hungry...
You're using it as emotional anesthesia
Bored? Eat
Stressed? Eat
Celebrating? Eat
You've trained yourself to numb everything with food
Every time you reach for food when you're not hungry...
You're using it as emotional anesthesia
Bored? Eat
Stressed? Eat
Celebrating? Eat
You've trained yourself to numb everything with food
December 4, 2025 at 2:30 PM
Think about it
Every time you reach for food when you're not hungry...
You're using it as emotional anesthesia
Bored? Eat
Stressed? Eat
Celebrating? Eat
You've trained yourself to numb everything with food
Every time you reach for food when you're not hungry...
You're using it as emotional anesthesia
Bored? Eat
Stressed? Eat
Celebrating? Eat
You've trained yourself to numb everything with food
Most people fail because they treat weight loss like a physical problem
But the truth is brutal...
You're not overeating because you lack discipline
You're overeating because you're avoiding what you actually feel
But the truth is brutal...
You're not overeating because you lack discipline
You're overeating because you're avoiding what you actually feel
December 4, 2025 at 2:30 PM
Most people fail because they treat weight loss like a physical problem
But the truth is brutal...
You're not overeating because you lack discipline
You're overeating because you're avoiding what you actually feel
But the truth is brutal...
You're not overeating because you lack discipline
You're overeating because you're avoiding what you actually feel
Real strength: Choosing light over darkness.
Being unbreakable:
Staying kind when life isn't. Your spirit > your circumstances.
That's power ⚡️
Being unbreakable:
Staying kind when life isn't. Your spirit > your circumstances.
That's power ⚡️
December 4, 2025 at 1:31 PM
Real strength: Choosing light over darkness.
Being unbreakable:
Staying kind when life isn't. Your spirit > your circumstances.
That's power ⚡️
Being unbreakable:
Staying kind when life isn't. Your spirit > your circumstances.
That's power ⚡️
When you choose kindness after experiencing cruelty...
When you lift others up after being knocked down...
When you smile genuinely despite the weight you carry...
That's not weakness. That's warrior level strength.
When you lift others up after being knocked down...
When you smile genuinely despite the weight you carry...
That's not weakness. That's warrior level strength.
December 4, 2025 at 1:31 PM
When you choose kindness after experiencing cruelty...
When you lift others up after being knocked down...
When you smile genuinely despite the weight you carry...
That's not weakness. That's warrior level strength.
When you lift others up after being knocked down...
When you smile genuinely despite the weight you carry...
That's not weakness. That's warrior level strength.
The world will test you, break you down, give you reasons to harden.
But the real flex?
Staying soft enough to feel, strong enough to heal, brave enough to still believe in people.
That's where power lives.
But the real flex?
Staying soft enough to feel, strong enough to heal, brave enough to still believe in people.
That's where power lives.
December 4, 2025 at 1:31 PM
The world will test you, break you down, give you reasons to harden.
But the real flex?
Staying soft enough to feel, strong enough to heal, brave enough to still believe in people.
That's where power lives.
But the real flex?
Staying soft enough to feel, strong enough to heal, brave enough to still believe in people.
That's where power lives.
Some have every reason to become bitter.
Every excuse to walk around with a chip on their shoulder.
But bitterness is a prison you build for yourself.
And you must refuse to let pain turn you into someone you're not.
Every excuse to walk around with a chip on their shoulder.
But bitterness is a prison you build for yourself.
And you must refuse to let pain turn you into someone you're not.
December 4, 2025 at 1:31 PM
Some have every reason to become bitter.
Every excuse to walk around with a chip on their shoulder.
But bitterness is a prison you build for yourself.
And you must refuse to let pain turn you into someone you're not.
Every excuse to walk around with a chip on their shoulder.
But bitterness is a prison you build for yourself.
And you must refuse to let pain turn you into someone you're not.
Most people confuse strength with emotional armor.
They think being unbreakable means building walls.
But walls don't protect you... they isolate you.
True resilience is choosing warmth when the world turns cold.
They think being unbreakable means building walls.
But walls don't protect you... they isolate you.
True resilience is choosing warmth when the world turns cold.
December 4, 2025 at 1:31 PM
Most people confuse strength with emotional armor.
They think being unbreakable means building walls.
But walls don't protect you... they isolate you.
True resilience is choosing warmth when the world turns cold.
They think being unbreakable means building walls.
But walls don't protect you... they isolate you.
True resilience is choosing warmth when the world turns cold.
Health isn't everything...
Until it's the only thing.
Protect it now.
Prioritize it daily.
Never take it for granted.
Your future self is counting on you.
Until it's the only thing.
Protect it now.
Prioritize it daily.
Never take it for granted.
Your future self is counting on you.
December 3, 2025 at 3:30 PM
Health isn't everything...
Until it's the only thing.
Protect it now.
Prioritize it daily.
Never take it for granted.
Your future self is counting on you.
Until it's the only thing.
Protect it now.
Prioritize it daily.
Never take it for granted.
Your future self is counting on you.
Your body is keeping score.
Every late night.
Every skipped meal.
Every ignored warning sign.
It's not about perfection... it's about respect.
Treat your body like the miracle it is before it demands your attention.
Every late night.
Every skipped meal.
Every ignored warning sign.
It's not about perfection... it's about respect.
Treat your body like the miracle it is before it demands your attention.
December 3, 2025 at 3:30 PM
Your body is keeping score.
Every late night.
Every skipped meal.
Every ignored warning sign.
It's not about perfection... it's about respect.
Treat your body like the miracle it is before it demands your attention.
Every late night.
Every skipped meal.
Every ignored warning sign.
It's not about perfection... it's about respect.
Treat your body like the miracle it is before it demands your attention.
The cruel truth?
Most people do not value their health until it's gone.
They sacrifice sleep for success.
Trade wellness for wealth.
Ignore symptoms for convenience.
Then spend everything trying to buy back what they gave away.
Most people do not value their health until it's gone.
They sacrifice sleep for success.
Trade wellness for wealth.
Ignore symptoms for convenience.
Then spend everything trying to buy back what they gave away.
December 3, 2025 at 3:30 PM
The cruel truth?
Most people do not value their health until it's gone.
They sacrifice sleep for success.
Trade wellness for wealth.
Ignore symptoms for convenience.
Then spend everything trying to buy back what they gave away.
Most people do not value their health until it's gone.
They sacrifice sleep for success.
Trade wellness for wealth.
Ignore symptoms for convenience.
Then spend everything trying to buy back what they gave away.
When you have your health:
You chase goals
You build empires
You create memories
You live fully
When you lose it:
Everything stops
Nothing else matters
You'd trade it all just to feel whole again
You chase goals
You build empires
You create memories
You live fully
When you lose it:
Everything stops
Nothing else matters
You'd trade it all just to feel whole again
December 3, 2025 at 3:30 PM
When you have your health:
You chase goals
You build empires
You create memories
You live fully
When you lose it:
Everything stops
Nothing else matters
You'd trade it all just to feel whole again
You chase goals
You build empires
You create memories
You live fully
When you lose it:
Everything stops
Nothing else matters
You'd trade it all just to feel whole again
You're treating your body like it's invincible...
Until the day it proves you wrong.
By then, every dream you have ever had takes a backseat to simply feeling normal again.
Until the day it proves you wrong.
By then, every dream you have ever had takes a backseat to simply feeling normal again.
December 3, 2025 at 3:30 PM
You're treating your body like it's invincible...
Until the day it proves you wrong.
By then, every dream you have ever had takes a backseat to simply feeling normal again.
Until the day it proves you wrong.
By then, every dream you have ever had takes a backseat to simply feeling normal again.