Felipe Rodas

The way you walk when you trust the process

Most people wait for motivation. The ones who win just show up

If you feel tired, have low libido, or struggle to build muscle…

Your testosterone might not be the problem.

Your lifestyle is.

Chronic stress and poor sleep can suppress testosterone production.

Before looking at supplements, focus on:

• Resistance training
• Deep sleep
• Sun exposure
• Nutrient-dense food

Most men are still missing one key nutrient.

I’ll break it down in the next video.

Cold plunging has sparked a debate online recently.

The real issue isn’t cold exposure itself — it’s how people apply it.

Sudden cold shock can trigger autonomic conflict, stressing the cardiovascular system if the body is not acclimated.

But progressive exposure allows the nervous system to adapt and build resilience.

My acclimation protocol:

• 30 seconds cold finish after warm showers
• 2 minutes full cold shower
• 1–2 minute cold plunge (10–15°C)

Cold exposure isn’t stupid.

Doing it without adaptation can be.

Follow for more evidence-based physiology and health optimization.

Stop fighting your biology. 🧬

As a BSc Nutrition student, I’ve realized that our modern environment is literally designed to work against our natural physiology. From ultra-processed "default" diets to light cycles that wreck our circadian rhythms, staying healthy today requires intentional realignment.

If you feel like you’re constantly fighting an uphill battle with your health, it’s because the "default" is a trap.

Here is the 4-pillar protocol to realign:
✅ Prioritize Real Food
✅ Protect Your Sleep
✅ Move Daily
✅ Manage Stress Intentionally

Which of these 4 pillars is your biggest struggle right now? Let's discuss below. 👇

Most people think creatine is only useful for building muscle.

But the research shows something much bigger.

With 700+ studies supporting its safety and efficacy, creatine is one of the most well-researched supplements in sports nutrition.

What many people don’t realise is that creatine also supports brain energy metabolism, helping the body recycle ATP — the cellular energy currency used by both muscles and the brain.

This means benefits not only for strength and recovery, but also cognitive performance and fatigue resistance.

The protocol is actually simple:

• 3–5g per day
• consistency over time
• no need for aggressive loading phases

Personally, I use creatine from DoNotAge because of its quality and purity.

🔗 Link in bio if you want to explore the research and the supplement I use.
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Low testosterone isn’t just about libido — it affects your mental drive, motivation, and stress resilience.

From a physiological perspective, testosterone plays a key role in dopamine signalling and baseline motivation.

To naturally support healthy testosterone levels:

• Prioritize zinc (essential for hormone production)
• Consume enough saturated and monounsaturated fats
• Protect your REM sleep, where hormonal regulation occurs

Small daily habits have a massive impact on hormonal health.

Confidence is a byproduct of discipline.

In my work coaching high performance, I promote working out as a non-negotiable for overall health and mental sharpness. If you can stay consistent with your own physique—the one project you have total control over—you can have discipline in any business venture or career path.

Training isn't just "fitness"; it's performance optimisation. It clears the mind, reduces stress, and builds the grit needed for high-level decision-making.

The Strategy:

Consistent Training

Science-Based Nutrition

Optimized Sleep

Master these, and you master your life.

Looking to optimise your performance? Follow for more science-based health insights.

0:00 The link between Physique and Confidence
0:12 Why I promote working out for Mental Health
0:25 Discipline: The "Biggest Project" you'll ever work on
0:40 Using the Gym to manage stress and anger
0:52 Final advice: Trust the process

Ever feel like your body’s sending signals? 🤔 From yawns to muscle twitches, these subtle signs might connect to nutrition. Check out the science behind it! Follow for more insights on health and nutrition.

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What happens if you eat eggs every day for two weeks?

Eggs are rich in choline (brain and liver support), cholesterol (essential for hormone production), lutein and zeaxanthin (eye health), and sulfur (tissue integrity).

This is why whole foods matter.

As a Nutrition Coach, I always prioritise nutrient density over food trends.

If you’re serious about improving your health, follow this page for evidence-based nutrition insights.

Fat loss doesn’t come down to willpower.

When ultra-processed foods are removed and whole foods take their place, hunger naturally drops, calorie intake decreases, and fat loss becomes easier to sustain.

It’s not about eating less — it’s about eating better.

Follow for science-based nutrition and lifestyle insights.