Most people think cardio is the secret to getting lean — but science says otherwise. You can run for hours, yet if your diet’s out of control, the fat stays. Real change starts with what’s on your plate. In this post, I break down what research actually shows about diet vs cardio for fat loss, why the body fights back when you overtrain, and how to use both the smart way to finally look lean, strong, and defined.
The MAN-MAKER protocol
Men are softer, sicker and more distracted—but we can reverse it. In this guide I outline the science behind falling testosterone, microplastics, UPFs and sleep debt, then hand you an 8-week plan to fight back. Build VO₂max and muscle with a simple weekly split, hit protein targets that trigger growth, time carbs to training, and apply easy plastic-minimizing habits. You’ll get bloodwork checklists, progress metrics and a follow-along video package. Strength is stewardship—reclaim vitality, discipline and purpose.
8 Science Truths That Will Kick Your Comfort Zone to Pieces
Most people think comfort keeps them safe. Science says otherwise. Comfort weakens you, shortens your lifespan, and turns your body into soft clay. Real results come from habits that stress, challenge, and strengthen you — and the data is undeniable. Here are 8 science-backed truths about training, eating, recovery, and even faith. Ignore them, and you decay. Apply them, and you build a body, mind, and spirit that lasts.
Small Meals vs. Big Meals: The Best Nutrition Strategy for Older Men Building Muscle
For older men engaging in resistance training, frequent small meals offer significant benefits over larger meals. These include enhanced protein synthesis, better metabolism, stabilized energy levels, improved digestion, hormonal balance, and effective recovery. Overall, smaller meals help manage appetite and support muscle growth, making them a preferable approach for optimizing fitness and health.
“Transform Your Body: A Journey from 200kg to 100kg with Four Foundational Principles”
Imagine yourself seated at the table, facing the reality for argument sake of weighing 200kg while aspiring to weigh 100kg. The problem is, the plate in front of you is designed to feed a 200kg (an rising) body. The core rule of this approach is to “FEED THE BODY YOU WANT NOT THE ONE YOU HAVE”.
Rewrite your story…
"Unleash Your Inner Power: The Discipline Revolution 💪 | Journey to Greatness with Gert Louw 🚀 | Rewrite Your Story Now!" This article and video is about hope. We all hit rock bottom in life. Get your inspiration from this real life story.
T-Boosting Protocol: the 2nd level
This article discuss the 2nd Level of the male T-Boosting Protocol - a systematic, step-by-step scientific based approach to raise natural testosterone levels.
T-Boosting Protocol: the 1st level
Today, we delve into a pressing concern for those over 40—the decline in testosterone levels. As we age, our testosterone levels tend to plummet, with each passing year showing a disheartening trend. Scientific studies, exemplified by Travison et al. (2007), reveal that the average 20-year-old male today has less testosterone than his counterpart from the previous year, perpetuating a decline in the male population's testosterone levels. This trend raises questions about masculinity in our modern world. As a recognized Men's Lifestyle and Fitness Coach, awarded "Best Men's Lifestyle and Fitness Coach 2023" for my innovation and skills by Global Health & Pharma, I take this matter to heart. Today, I'll share the first level of my TESTOSTERONE BOOSTING PROTOCOL—an evidence-based approach to naturally boosting testosterone levels and regaining masculinity.
A new lease on life!
Gert Louw introduced the PLUS+ system, aimed at relieving pain, improving gut health, and reducing cancer risk, based on rigorous scientific studies. Louw, a renowned fitness and lifestyle coach, trialed the system on himself and achieved considerable improvements in his health conditions. The system includes comprehensive guides on diet and fitness, specifically tailored to an individual's needs, with an emphasis on mature individuals seeking to improve their health and well-being.
Can us “older folks” get rid of “older body” pains & aches?
Is it even possible to get rid of the older body pains & aches we all facing? It is easier than you think, read here to find out...
Which training approach is best for the older guy?
The BIG problem older guys face is that even the slightest misstep they make in their approach to getting a great-looking older body means the body will not respond as they wish. The simple reason for this is that for the older body to respond optimally EVERYTHING (the whole approach) must be spot on. There is no room for errors.
What changes can you make in 45 days to the body?
This is what an FCC 45-day approach can deliver in just 45 days (even at age 59)! Let me tell you how...
A day in gym HELL!
A day in gym hell! Did you ever have such a bad, soul-crushing event happening while at the gym, that you feel you can never go back to that that gym again? Here is my story...
Muscle journey at 59…is it still possible?
What can the body still achieve at age 59? Quest for a muscled aesthetic physique.
How to get your ADONIS belt!
This takes you through the 3 steps you have to apply to get that sexy ADONIS BELT.
gertlouw 