1. 30 Days of No Sugar → Reset insulin sensitivity. Kill cravings. 2. 10,000 Steps Every Day for 30 Days → Lowers mortality risk. Improves mood and digestion. 3. Cold Shower Every Morning (30 Days) → Boosts dopamine, resilience, and inflammation control. 4. Train 5x/Week for 8 Weeks (No Excuses) → Build muscle—the #1 longevity tissue. 5. Sleep Before 11 PM for 30 Nights → Hormone repair happens before midnight. 6. 30 Days Alcohol-Free → Liver recovery. Testosterone rebounds. Better sleep. 7. Eat

Ever wonder why you’re more sore 2 days after leg day? That deep ache you feel isn’t injury, it’s DOMS: Delayed Onset Muscle Soreness. It peaks 24–72 hours after intense exercise, especially if: • You did heavy eccentric movements (like slow squats or lunges) • You trained a new muscle group • You pushed harder than usual DOMS is caused by microtears in your muscle fibers. As your body repairs them, you grow stronger, but the inflammation and pressure from the repair process causes soreness. ✅ I

What is muscle dysmorphia? The untold crisis of male body obsession

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