Resources
Health, training,
and lifestyle.
Commit To Be Fit. Articles on nutrition, training, and Lifestyle Medicine from the ECG Fitness team.
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Watch
Worth watching.
Short clips we recommend on nutrition, training, and Lifestyle Medicine. Click any tile to watch on Facebook.
Watch on FacebookJeff Magnuson
Cardio Shrinks. Lifting Shapes.
Cardio gets you smaller. Lifting gets you the shape. Why weights matter if you want to change how you look.
Watch on FacebookThe Brain Maze
How Long Foods Take to Digest.
Chicken, eggs, watermelon, nuts, water. Different foods take wildly different times to break down.
Watch on FacebookSamuel Johnston
30g of Protein. Six Ways.
Every plate has 30g of protein. The calories are wildly different. Why protein density matters for fat loss.
Watch on FacebookMarkus Wolf Coaching
The 90/10 Rule.
90% high-volume foods, 10% the stuff you love. The ratio that keeps fat loss sustainable.
Watch on FacebookViveta Lobo MD
Eat. Then Move.
A short walk after meals lowers blood sugar, drops insulin, and stops glucose from being stored as fat.
Watch on FacebookSteven Bartlett
Burn the Fat Around Your Organs.
The fastest way to reduce visceral fat, the dangerous fat wrapped around your organs.
Watch on FacebookViveta Lobo MD
The Rest Myth.
Why "just rest" may be the most damaging medical advice, and why movement protects recovery.
Watch on FacebookActualize Sports & Fitness
Good. Great. Excellent.
Protein, berries, and training ranked from good to excellent for fat loss. White fish beats chicken beats powder; raspberries beat other berries; lifting plus cardio beats either alone.
Watch on FacebookJeff Magnuson
Same Potato. Three Forms.
A potato is 60 calories. Fries are 200. Chips are 450. Why the more a food is processed, the easier it is to overeat.
Watch on FacebookMarkus Wolf Coaching
Same, Same. But Different.
Hit your protein target with whatever combo works. Your muscles don't care if it's eggs and beef or eggs and whey, as long as the grams add up.
Watch on FacebookViveta Lobo MD
The Easiest Fat Loss Tactic.
The simplest fat loss tactic, and why most people skip it.
Watch on FacebookViveta Lobo MD
The Top Longevity Protocol.
The protocol that does more for longevity than any supplement, hack, or gadget.
Watch on FacebookViveta Lobo MD
The Dense Muscle Look.
What separates dense, granite-look muscle from soft, puffy size, and how to train for it.
Watch on FacebookLifestyle Medicine Philippines
Prevent. Treat. Reverse.
PCLM President Dr. Mechelle Acero Palma opens the 2026 Global Celebration of Lifestyle Medicine Week.
Watch on FacebookViveta Lobo MD
Your Brain Needs This.
Six peer-reviewed studies on why resistance training protects cognition, brain volume, and neuroplasticity as you age.
Watch on FacebookJeff Magnuson
Three Things to Lose Weight.
A calorie deficit, real recovery, and lifting weights. Skip recovery and sleep deprivation alone can cut your fat loss by half.
Watch on FacebookJeff Magnuson
Starvation Mode Isn't Real.
Plateauing in a deficit isn't "starvation mode." Your body just turns down fidgeting, walking, and other non-exercise movement to conserve energy.
Watch on FacebookJeff Magnuson
Is Diet Coke Actually Bad For You?
Are diet sodas as bad as they're made out to be? A look at what the science actually says about artificial sweeteners and fat loss.
Watch on FacebookViveta Lobo MD
De-Age Your Skin.
The single most overlooked habit that visibly de-ages your skin, and you can't buy it in a serum.
Watch on FacebookViveta Lobo MD
Does Cardio Kill Gains?
Four peer-reviewed studies on whether concurrent cardio cancels out muscle hypertrophy, or doesn't.
Watch on FacebookDr. Precy Oberiano · Tamondong Clinic
Low-Carb. Cardiomegaly. Reversed.
Featured on TV 5's Face to Face: a patient's enlarged heart shrinks and blood pressure normalizes (180/90 to 110/70) after switching to a low-carb diet.
Watch on FacebookMacros with Matt
This Is 100 Calories.
100-calorie portions side by side. The visual reality check that makes macro tracking easier.
Watch on FacebookViveta Lobo MD
Does Aging Slow Metabolism?
The truth about metabolism and aging. Spoiler: it changes less than most people think.
Watch on FacebookViveta Lobo MD
Five Hidden Health Markers.
Five overlooked health markers a routine checkup won't show, and what to do about them.
Watch on FacebookViveta Lobo MD
Nine Rules for Better Sleep.
Nine evidence-based rules for sleeping deeper and waking up sharper.
Watch on FacebookMarkus Wolf Coaching
Protein Is Important. But...
Protein matters. But if your calories run high chasing it, weight loss stalls. Pick the lowest-calorie protein sources most of the time.
Watch on FacebookDan Go
Walk. Lift. Skip the Cardio.
Cardio adapts fast, spikes appetite, and chips at muscle. Walking daily plus lifting beats it for sustainable fat loss.
Watch on FacebookHealth and Muscle
Why Eating Less Can Make You Fatter.
How extreme calorie cuts can backfire and lead to fat gain over time.
Watch on FacebookHealth and Muscle
Light vs Heavy. Which Builds Muscle?
Light loads to failure or heavy for fewer reps. What actually builds more muscle.
Watch on FacebookHealth and Muscle
Why Some People Look Defined.
The real reason some people look defined without flexing, and what actually creates muscle tone.
Watch on FacebookLift Academy
Eat More. Melt Fat.
750 calories of burger and fries versus 750 calories of grilled chicken, rice, and veggies. Why volume and quality matter for fat loss.
Watch on FacebookJahmel Mills
Healthy. But Still Fattening.
Why some "healthy" foods like peanut butter pack as many calories as junk, and the low-calorie swaps that let you eat more while losing fat.
Watch on FacebookThe Diary of a CEO
What Matters Most in Weight Loss.
A doctor on what actually moves the needle when you're trying to lose weight, and what doesn't.
Watch on FacebookSteven Bartlett
Everyone Should Take Creatine.
A cognitive decline expert on why creatine isn't just for lifters, and why most adults should be taking it.
Watch on FacebookSteven Bartlett
Could You Be Insulin Resistant?
Dr. Benjamin Bikman on what insulin resistance actually is, and the signs that you may have it without knowing.
Watch on FacebookSteven Bartlett
Is This Why We Put On Fat?
The root cause of belly fat that most people miss, and the fastest way to actually burn visceral fat.
Watch on FacebookSteven Bartlett
Is Salt Actually Bad For You?
Dr. Benjamin Bikman on whether the long-standing case against salt holds up to the actual research.
Watch on FacebookAnatomy Gains
The Mind-Muscle Connection.
How focusing on the muscle you're training, not just moving the weight, can quietly change everything about your results.
Watch on FacebookViveta Lobo MD
The Biggest Disease Driver.
The single biggest driver behind most modern chronic disease, and the daily habit quietly fueling it.
Watch on FacebookLouisa Nicola
Lifting Reverses Brain Aging.
A new randomized trial outlining the exact strength training protocol that reverses biological aging in the brain.
Watch on FacebookDr. Sten Ekberg
Hangry Is Cortisol.
How low blood sugar spikes cortisol, and why that "hangry" feeling is actually a stress response in disguise.
Watch on FacebookThe Fiber Teacher
Insulin Explained.
Insulin doesn't make sugar disappear, it just moves it around. From working cells to muscle, liver, and finally fat storage, with a simple breakdown of insulin resistance.
Watch on FacebookViveta Lobo MD
Muscle Growth 101.
Nine peer-reviewed studies on the actual mechanisms of skeletal muscle hypertrophy: mechanical tension, muscle damage, and progressive overload.
Watch on FacebookGlucose Goddess
Your Body on Alcohol.
The science of what's actually happening inside when you drink, even a glass here and there.
Watch on FacebookViveta Lobo MD
The Silent Killer.
The slow-moving condition that's quietly killing more adults than they realize, and the simplest way to fight back.
Watch on FacebookFuelthebody
Ten Rules to Reverse Insulin Resistance.
Ten practical rules for reversing insulin resistance, starting with delaying breakfast.
Watch on FacebookViveta Lobo MD
The Fat Loss Shortcut.
The simple shortcut to fat loss that most people miss, backed by metabolic science.
Watch on FacebookKenneth Longanilla
Front-Load Protein at Breakfast.
The easiest way to hit your daily protein target: bump it up on your first meal of the day.
Watch on FacebookViveta Lobo MD
GLP-1s and Muscle Loss.
The hidden risk of GLP-1 weight-loss drugs: how much of what you lose is muscle, and how to prevent it.
Watch on FacebookViveta Lobo MD
Elevated LDL. But Feeling Fine?
Six peer-reviewed studies on why elevated LDL is a cardiovascular risk even when you feel completely fine.
Watch on FacebookSean Currie Feel Great
Signs You're Reversing Insulin Resistance.
The real signs your body is healing insulin resistance, beyond what the scale shows.
Watch on FacebookPatrick Hong
You Can't Out-Crunch Nutrition.
Why belly fat doesn't come off from crunches, waist trainers, or fat-burning teas, and the fundamentals that actually work.
