Social media algorithms push content creators to shock with novelty, dive into details, and split hairs over everything. Sadly, this tilts the signal-to-noise ratio toward noise.
So, when you hear someone’s claim, it helps to ask: “Compared to what?”
Take muscle growth. I got curious about what drives it. I asked an AI to channel Dr. Huberman and Dr. Galpin, listing the factors and their real impact.
Then I pitted ChatGPT against Grok to forge a unified stance. For a 52-year-old man training seven times a week, here’s the breakdown:
1.Training (Volume + Progression) — 42%
Hit the gym 3–4 times a week (10–20 sets per muscle group, 6–12 reps). Grapple in BJJ 2–3 times a week.
2. Sleep and Recovery — 22%
Sleep 7–9 hours, keep a fixed schedule. Breathe deep for 5–10 minutes daily. Take a cold shower once or twice a week.
3. Protein and Nutrition — 25%
Eat 2.0–2.2 grams of protein per kilogram of body weight. Take 30–40 grams of protein four times a day, plus a post-workout shake. Aim for a 5–10% calorie surplus (e.g., 2500 kcal becomes 2625–2750 kcal). Load up on carbs (4–6 g/kg) and fats (0.8–1 g/kg).
4. Supplements and Electrolytes — 6%
Take 5 grams of creatine monohydrate daily. Pop 2000–4000 IU of vitamin D3. Get ≥2 grams of EPA+DHA omega-3s. Use 300–400 mg of magnesium glycinate or threonate. Mix 10 grams of collagen with vitamin C, 30–60 minutes before training. Drink 2–3 liters of water daily, with electrolytes (2–3 g sodium, 1–2 g potassium) on BJJ days.
5. Other — 5%
Check testosterone and blood sugar yearly. Hit the sauna or cold plunge 1–2 times a week. Get a massage to calm the nervous system.
The big takeaway: Training, sleep, and nutrition drive 89% of muscle growth. Don’t waste time obsessing over vitamin brands, collagen types, or massage styles. Work hard, eat well, sleep deep.
You can copy this list, add your own details, and ask any AI (better yet, two) to fine-tune it for you.
Sincerely yours,
-Alexander
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