Grow Your Glutes During Perimenopause and Menopause: Focus on These Two Things

Who doesn’t want to build a strong, muscley butt? Strong glutes make for strong backs, hips, and knees. And let’s be honest, feeling amazing in your jeans is a perfectly valid life goal. But once you hit your 40s and 50s, building muscle can feel harder than it used to. That’s because of a phenomenon called sarcopenia, also known as age‑related muscle loss. And yes, hormonal shifts during perimenopause and menopause can speed that process up.

But none of this means it’s too late for you to build your dream butt. It’s not a destiny thing; it’s a statistics thing.

Here’s the truth: the stats about muscle loss after 30 are based on factors you can absolutely influence. Women in perimenopause and menopause can build their strongest glutes ever. Your hormones may be shifting, but your ability to get strong is still very much alive.

10 Great Muscle-Building Supplements You Can Find on Amazon

Building muscle usually requires a little help, and the best way to support your body in building muscle is to make sure it has enough of two things: protein & amino acids, and creatine.

When it comes to finding supplements, Amazon is flooded with options. The only thing is, which ones do you trust? In the United States, the supplement industry is unregulated. This means literally anything could be in the bottle.

I’ve curated a list of supplements from brands I trust. I looked for clean ingredients—no artificial sweeteners or colors, soy-free, grass-fed whenever possible, plus simple ingredient lists that aren’t too flashy or confusing. I tried to find both top-of-the-line and budget-friendly versions of the same things, or as close as I could get.

The Ultimate Fitness Gift Guide: 35+ Thoughtful Picks for Every Athlete, Gym Rat, and Wellness Enthusiast

Giving the perfect gift feels good, but finding the right present for someone can feel harder than burpees at a boot camp-style workout class! Whether it’s the holidays, a birthday, Father’s Day, Mother’s Day, or just a “thinking of you” moment, you can easily work up a sweat just thinking of something. From runners and yogis to weekend warriors and die-hard gym bros, active folks often seem to have everything—but there’s usually one or two things they don’t know they need.

Muscle Growth Doesn't Work Like You Think: Here's How It Actually Happens

Whether you want a bigger butt or yoked shoulders, building muscle is how you get there. So, if your fitness goals are tied to a “looks” outcome, you are going to want to read this one.

You’ve probably heard fitness influencers and gym bros talk about rep ranges and maxouts for growing muscle. 5x5s, 8-12 rep range, 70% of max, etc. We’ve been told for so long that high weight and lower reps are best for building muscle. But that’s not what actually builds muscle.

It’s volume. Total volume builds muscle. That’s it. In this blog post, we explore what the research says—and what it doesn’t—when it comes to building muscle.

Why Your Glutes Aren’t Growing (And What to Do About It)

If you’ve been training your glutes and not seeing the results you expected, you’re not alone. The glutes are the largest, strongest muscle group in the body, and it’s easy to take them for granted. But here’s the deal. They need more attention.

They don’t grow just because you want them to. That would be too easy. You might already be doing a lot, or so it would seem. But it’s not that easy. It comes down to nine easy-to-make oversights that could mean the difference between just having leg tops or actually having a backside.

What’s Killing Your Glute Gains: The 3 Mistakes Holding Your Backside Back

If you’ve been training your glutes and not seeing the results you expected, you’re not alone. Most people think they’re doing everything right — but the glutes are stubborn, and they don’t grow just because you’re showing up. They grow when you consistently give them the right stimulus, the right fuel, and the right recovery.

After coaching hundreds of clients and building glute‑focused programs myself, I can tell you this: almost every stalled glute transformation comes down to three core mistakes. Fix these, and your progress should take off.

Feeling Sick or Not Losing Weight On GLP-1? Your Genes Might Be the Reason.

A new genetic study is helping explain why some people feel amazing on GLP‑1 medications and others feel like they’re about to hurl. Plot twist: your genetics may have a lot to do with the reason some people feel sick or don’t lose weight while taking weight loss medications like Ozempic, Wegovy, and Mounjaro. Your response to these meds is not a personal failure. It is biology. And a lot of that biology is written in your genes.

Gary BerglundMay 12, 2026

Creatine Monohydrate: The Most Underrated Supplement for Strength, Brain Power, and Healthy Aging

If you think that creatine is “just for bodybuilders,” it’s time to stop living in the Aughts (although they were pretty awesome). Creatine is for almost everyone now. It is one of the most researched, safest, and most effective supplements for improving not only muscle performance, but also cognition, cellular energy, and healthy aging. And although it is naturally found in your body and in foods like meat, eggs, and fish, we are going to talk about why it’s a good idea for most people to use it as a supplement.

Here’s the real reason to supplement with it: creatine supports the systems that help you feel stronger, think clearer, age better, and recover faster. Let’s break down the benefits and the science so you can decide if creatine monohydrate deserves a spot in your daily routine.

Stop Asking Chatbots for Nutrition Advice: Why AI Could Be a Dangerous Choice

Frivolous uses for artificial intelligence (AI) have exploded in the past few years, with shockingly stupid outcomes. Not only are chatbots doing a worse job of thinking than humans, but relying on them for advice can also actually be harmful. Here’s how asking a chatbot for nutrition advice could get you into big trouble.

Glute Boot Camp: The 5 Exercises You Need to Be Doing for a Stronger Butt

There’s a lot of buzz about glutes these days, with some of the top search keywords on Google being “Ozempic Butt” and “Dead Butt Syndrome.” With so many people losing weight on GLP‑1 medications, it’s no surprise. A common side effect of rapid weight loss is losing muscle along with fat, which means plenty of people reach their goal weight only to realize their butt disappeared in the process.

If you’re looking for ways to rebuild or grow your backside, this post is for you. I’m breaking down the five most effective glute‑building exercises and calling out one super‑popular move that people swear is a butt‑builder…but doesn’t actually grow your glutes at all.

To keep things accessible, I’m focusing on bodyweight versions and showing you how to use tempo to make them far more effective. One of the biggest misconceptions out there is that bodyweight exercises can’t build muscle. That’s not necessarily true.

How to Spot a Junk Supplement (Before You Waste Your Money): 14 Red Flags to Look For

The supplement aisle can feel like the Wild West — shiny labels, big promises, and prices that make you think you’ve found a miracle deal. But here’s the uncomfortable truth: in the U.S., the dietary supplement industry is largely unregulated, and that creates a perfect environment for low‑quality, under‑dosed, or straight‑up fraudulent products to slip through.

To put the scale in perspective, the U.S. supplement market generated nearly $39 billion in revenue in 2022, and the global market hit $149 billion in 2021, with projections reaching $240 billion by 2028. The U.S. alone accounts for about 32% of that global market.

That’s a massive industry with surprisingly little oversight. In fact, multiple investigations have uncovered supplements that didn’t contain the ingredients listed on the label, or contained adulterants that were never disclosed. It’s not paranoia — it’s documented reality. Check out the FDA Health Fraud Database for a good scare!

So how do you protect yourself in a market where anyone could theoretically mix powders in their garage, slap on a label, and sell it online? You learn to spot the tells.

High‑Protein, High‑Fiber Granola for Better Blood Sugar, Better Sleep, and Better Everything

If you’ve been looking for a blood‑sugar‑friendly granola recipe that actually tastes indulgent, delivers real satiety, and supports your health goals from every angle, this is the one. This high‑protein, high‑fiber granola has become one of my go‑to recipes—not just for breakfast, but as a healthy dessert, a post‑workout snack, a topping (try it on this parfait), or a grab‑and‑go option that keeps energy stable for hours.

What makes this granola so special is the combination of protein, fiber, and resistant starch—a trio most people don’t get enough of, yet one that plays a massive role in how we feel, function, and age.

What Your Body Craves More Than Protein or Vitamin D: The Hidden Mineral That Powers Your Energy, Sleep, and Mood

Protein, vitamin D, and creatine may dominate the wellness charts, but there’s a rising star you might be missing. This underrated nutrient is quietly stealing the spotlight—and for good reason. In this post, we’ll explore what it is, why it matters, and why it deserves a permanent spot on your nutritional playlist. Spoiler alert: it’s magnesium. And there's more to it than you may think!

Iron Supplements: What to Know Before You Start + Clues You May Have Low Absorption

A friend recently reached out asking about iron supplements. She checks my blog first whenever she’s considering anything in the wellness aisle (🥹) and noticed I hadn’t covered iron yet. So, let’s fix that.

Iron is one of those nutrients that’s essential but often misunderstood. It’s not just about feeling tired; low iron levels can affect everything from mood to metabolism to immune function. But before you grab a bottle off the shelf, there are a few things you should know.

gut health, nutritionGary BerglundNovember 3, 2025iron, anemia, ferritin, low iron, stomach acidity, nutrients, nutrient deficiency

Fitness Gear Gift Guide: Thoughtful Picks for Every Athlete, Gym Rat, and Wellness Enthusiast

Giving gifts feels great—but let’s be honest, finding the right one can feel tougher than leg day after a weeklong vacation at the beach. Whether it’s the holidays, a birthday, Father’s Day, Mother’s Day, or just a “thinking of you” moment, shopping for active folks can leave you sweating bullets. From runners and yogis to weekend warriors and die-hard gym bros, they might seem like they already have everything… but trust me, they don’t.

This curated fitness gift guide goes beyond the basics. I’ve rounded up smart, stylish, and functional picks on Amazon that balance motivation and practicality easier than an Olympic Gymnast on the beam. Think: high-impact workout gear, gym accessories, and wellness upgrades that show you really know them.

No gimmicks. No generic mugs. Just thoughtful, performance-driven gifts for every budget and fitness level. Scroll on for premium picks and affordable favorites. Let’s make your next gift unforgettable.

workout gear, weight trainingGary BerglundOctober 23, 2025gifts, gift ideas, boss gifts, holiday gifts, gift idea

Flu, COVID, RSV, and Common Cold—Here’s Your Real-World Immunity Strategy

The only upside to being sick? Permission to do absolutely nothing. But the coughing, congestion, headaches, and general misery? Hard pass. No amount of canceled meetings or couch time is worth the viral rollercoaster.

With flu, COVID, RSV, the common cold, and other bugs making their seasonal comeback, it’s time to get strategic. Your immune system isn’t just one thing—it’s a layered defense system. And to truly protect yourself, you need to support both the innate and adaptive branches.

GLP-1 Weight Loss Hacks: The Nutrition Secrets You Can’t Ignore

GLP-1 and Semaglutide drugs for weight loss are everywhere—in fact, their use has more than tripled since 2019 [1]. But with all their popularity, people often don’t realize there’s more to taking weight loss medications than just getting a prescription.

Knowing how to get the most out of medications like Ozempic, Mounjaro, and Wegovy can make all the difference when it comes to how you look and feel during and after your weight loss.

Chill Out and Recover with This Refreshing Protein-Packed Iced Mocha

What if Recovery Drinks Were a Treat?

Usually, protein drinks are more of an obligation than the caffeinated fantasy beverage we all deserve. But this hydrating, high-protein cafe mocha is better than anything you can get at your favorite coffee shop—and without the high price!

This drink allows you to have something that’s an indulgent treat, but without the added sugars and fats that come with all those coffee shop favorites. Honestly, it is baffling why coffee shops haven’t offered something like this. I’d buy it. So would you, once you try this easy recipe (it comes together in about 60 seconds).

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What if Recovery Drinks Were a Treat?

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