The Most Underrated Health Move (That Pays for Life)

Hey,

You want fat loss
You want to feel strong
You want to age like fine wine, not a soggy biscuit

There’s one move that helps with all of that

And no, it’s not cutting carbs or living on salad

Focusing on this one thing will pay off for LIFE.….

It’s….BUILDING MUSCLE

Most people chase fat loss.
But building muscle?
That’s the real cheat code, for performance, confidence, and long-term health.

.

🔍 Why It Matters

💪 Short-Term Wins:

• Boosts metabolism

• Let’s you eat more (without fat gain)

• You’ll look leaner at the same weight

• Enhances strength + energy

• Clothes fit better (on AND off 😉)

🛡 Long-Term Power:

• Protects against insulin resistance & type 2 diabetes

• Improves aging, mobility + bone health

• Lowers injury risk

• Even linked to better outcomes with cancer and chronic illness

⏳ The Catch?

Muscle takes time to build
But the return? Massive
It's an investment that pays off for decades

Here’s something you can try from today itself

🍽 Your 1-Day Muscle-Building Meal Plan

Meal 1: Power Breakfast

• 3 eggs + 2 egg whites

• 1 slice sourdough or Ezekiel bread

• ½ cup oats with berries + 1 tbsp peanut butter

• Sautéed spinach/mushrooms/peppers

Meal 2: Post-Workout Smoothie

• 1 scoop protein powder

• ½ banana, berries

• 1 tbsp almond butter

• 1 tbsp ground flax

• Almond milk

Meal 3: Lunch Bowl

• 5 oz grilled chicken

• 1 cup greens + ½ cup rice + avocado

• Olive oil + lemon + hemp seeds

Meal 4: Snack

• Cottage cheese + pineapple or apple

• Sprinkle of cinnamon or chia

Meal 5: Dinner

• 5 oz baked salmon

• Roasted sweet potatoes

• Asparagus sautéed in olive oil

Optional Pre-Bed Snack:

• ½ cup Greek yogurt + honey + walnuts

🧬 Supplements That Actually Help Build Muscle

✅ Creatine Monohydrate

• Boosts strength and muscle

• Take 3–5g daily (micronized = better absorption)

✅ Protein Powder

• Helps you hit daily protein goals, fast

✅ Omega-3 Fish Oil

• Reduces inflammation, supports joints + recovery

✅ Vitamin D3 + Magnesium

• Supports energy, sleep, and muscle function

• Most active folks are low on both

If you’re serious about results, fat loss, strength, aging well
Focus on building muscle first
It’s the most underrated investment in your health, your body, and your badass confidence.

PS: Going LIVE next Wednesday ⏺️ 

I'll be chatting with Dr. Doriana on Insta
We’re busting big health myths.

Got a question?
Drop it in my DMs, we might answer yours live 👀

— Coach Tee
Registered Nurse | Health Performance Coach | Speaker
Founder, NuLeaf Nutrition