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I struggled with weight and blood sugar swings — and keto just wasn’t sustainable for me. Then my doctor introduced me to Berberine, and everything changed. Berberine helps activate AMPK, often called your body’s "metabolic master switch." It's a natural way to support: ✅ Weight management ✅ Blood sugar stability ✅ Better energy levels ✅ Overall metabolic health I now take Native Berberine, made from clean botanical ingredients like Barberry root, Goldenseal, and Oregon grape. ✨ It’s simple: 1 capsule in the morning, 1 at night — and no restrictive diet needed. 👉 Try Native Berberine here: https://tinyurl.com/phcollagen #berberine #ketoalternative #naturalhealth #weightmanagement #nativepath

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For every 10 people who try to get lean, only 1 of them will get lean and manage to keep their lean physique for good. Why? Because most people rely on quick fixes that eventually fall apart, instead of building daily habits that make fat loss stick. I’ve narrowed the answer to how to get shredded down to just 5 simple daily habits. By mastering these habits myself, I recently got down to 11% body fat, and getting lean felt almost automatic. In this video, I’ll show you how to do the same. No gimmicks, no fluff. Just real, research-backed methods to help you get a lean body and stay lean. Click below to try the BWS+ app for free for 2 weeks, no strings attached: https://builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Follow the fat loss experts I interviewed: Dr. Mike - @RenaissancePeriodization Alberto Nunez - @Team3DMJ Dr. Eric Trexler - @MASSResearchReview How to get shredded habit 1: increase your energy flux. Turns out, the leanest people in the world often eat more calories while maintaining less body fat. Why? Those with a lean body are being more active, being less sedentary. And because of that, they're able to match their energy balance effectively even though they're on a higher calorie diet. But a “highly active” lifestyle doesn’t mean you’re doing a crazy amount of cardio every day. All the experts I spoke to emphasized the power of plain old walking and just getting enough daily steps in. So here’s what I do. I already lift weights 4-5 times a week. But I also make sure I’m taking at least 8,000 to 10,000 steps a day. The second habit you need to get lean: self-monitoring. But with so many things you could track, how do you know what’s actually worth paying attention to? Rank 1 by a long shot is body weight. The second most important thing is macros because your macros, protein, carbs, fats, and then obviously calories derived from that are the real big working gears of your diet, and they're going to have a huge effect on your results. And then rank 3 is steps. Outside of doing them for a good health effect, they’ll also potentiate your fat burning a little bit. Another thing to look for is the way your clothing fits. But to avoid overwhelming yourself, start simple. Begin with just 1 habit: tracking your body weight. Once you’ve got that down, move on to tracking your nutrition. But as powerful as those first 2 habits of getting lean are, you won’t see the results you’re after if you neglect sleep. Sleep is such a critical component of keeping muscle on your body and getting the fat off that it is what I call an absolute non-negotiable. But it’s not just about sleep quantity. Despite equivalent hours of sleep per night, Dr. Eric Trexler found that the leaner folks reported that they were less frequently feeling tired, sluggish, and sleepy throughout the day. So, you need to improve both the quantity and quality of your sleep. If you're serious about achieving a lean physique, here’s what I’d recommend you do. First, try to stick to a consistent sleep schedule. Next, watch your caffeine intake, especially in the afternoon and evening. Next, figure out how much sleep you need by spending 1-2 months being consistent with your bedtime and letting yourself wake up naturally without an alarm. That’ll help you find your ideal sleep duration. And lastly, if your lifestyle makes it hard to get enough sleep at night, naps can be a game-changer. But even with enough sleep, it’ll feel nearly impossible to get lean if you’re not eating the right foods. Start with a high-quality protein source. Think eggs, fish, yogurt, or chicken, roughly the size of your palm. Next, add 1-2 servings of fruits or veggies to most of your meals. These fiber, nutrient-rich foods will prevent you from getting hungry shortly after eating. Lastly, complete your plate with whole grains. Examples include potatoes, brown rice, oats, and/or healthy fats like avocado or nuts. Exactly what and how much you add here will vary depending on your calorie target for the day. The final habit you need to achieve a lean physique: set goals with a hierarchy. The first layer starts with your why. This is your big-picture goal. Layer 2 is your what. Think of these like the categories that make up your transformation. For example, eating healthier and sleeping better. These goals give you direction but still leave room for flexibility. Layer 3 is the how. This is where you apply the habits we went through earlier to lay out your daily routine to achieve your big-picture goal. This shifts your focus away from the outcome, like “losing 20 lbs of fat”, to the daily process that will inevitably get you that result.  Timestamps: 0:00 - Why Habits Are Key to Get Lean 0:38 - Habit 1: Increasing Energy Flux 5:40 - Habit 2: Self-Monitoring 9:00 - Habit 3: Sleep Quality & Quantity 12:47 - Habit 4: Build High Quality Meals 16:44 - Habit 5: Create a Goal Hierarchy

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Are GLP-1 drugs like Ozempic and Wegovy causing muscle loss… or is that just a myth? In this video, I break down the latest research (including a recent meta-analysis) to show you exactly what kind of weight people are losing on GLP-1 receptor agonists — fat, muscle, or both. As a pharmacist and personal trainer, I’ve worked with clients who thrive on these medications… and others who avoid them altogether. I’ll share real-world insights, my professional opinion on who should consider using GLP-1s, and the lifestyle mistakes to avoid if you’re on them. ⸻ 🎯 What You’ll Learn: • How GLP-1s work in your body (brain, gut, liver, muscle & more) • What the science says about fat vs. lean mass loss • How to preserve muscle while losing fat • Whether GLP-1s are right for you — and when they’re not • Why I believe these shouldn’t be long-term, lifelong meds ⸻ 📥 Download the free guide: “How to Preserve Lean Mass While Losing Fat” 👉 https://bit.ly/3RGYKCl 📹 Watch next: 9 Best Supplements for Fat Loss (Backed by Research) 👉 https://www.youtube.com/watch?v=N17j7HfOumY ⸻ 🔔 Subscribe for more honest, evidence-based health videos 💬 Comment below — Are you using a GLP-1? Has your experience been positive or challenging? ⸻ ⚠️ Disclaimer: This video is for educational purposes only. It is not medical advice. Always consult your healthcare provider before starting or changing any medication or health regimen.

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Wondering if you can avoid loose skin or the dreaded “Ozempic butt” while losing weight on Zepbound (or any GLP-1 medication)? In this honest and practical video, I’m sharing what I thought would happen during my weight loss journey—and what’s actually true now that I’ve lost 80 pounds. We’ll talk about: • What causes loose skin (and what doesn’t) • Why “Ozempic butt” isn’t your fault • What actually helps: protein goals, strength training, hydration, mindset. Whether you’re just starting GLP-1s like Zepbound, Wegovy, or Ozempic—or you’re already in the middle of your transformation—I hope this gives you practical tips, encouragement, and a reminder that loose skin is not failure. It’s progress. Subscribe for more Zepbound tips and real-life weight loss encouragement! Timestamps: 00:47 Intro 01:35 New Insecurities 02:38 Ozempic Butt 04:24 Building Muscle In A Calorie Deficit 06:40 Tip 1 08:04 Tip 2 08:45 Tip 3 09:58 Tip 4 10:32 Tip 5 11:52 Mindset Shift

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