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The Morning Stack
Five things in the first hour, in the order that they matter.
5 interventionsOpen spread →
09 — TopicsMuscle & Strength
Muscle & Strength
Strength buys you years.
Two or three sessions a week, indefinitely. Pick movements that scale into your seventies: hinge, push, pull, squat, carry. Add a little weight when you can. Skip leg day at your peril.
03Interventions
What actually works.
Ranked by priority. Same matrix, filtered to this chapter.
5g/day, mixed in water.
- Cost
- $15/mo
- Time
- 10 sec
- Ease
- Effortless
- Impact
- High
03Creatine monohydrate
5g/day, mixed in water.
- Cost
- $15/mo
- Time
- 10 sec
- Ease
- Effortless
- Impact
- High
16.71g per lb of target bodyweight.
- Cost
- $150+/mo
- Time
- Meal planning
- Ease
- Moderate
- Impact
- Very high
14Protein
1g per lb of target bodyweight.
- Cost
- $150+/mo
- Time
- Meal planning
- Ease
- Moderate
- Impact
- Very high
4.42–3x/week.
- Cost
- $0–60/mo
- Time
- 3–4 hrs/wk
- Ease
- Challenging
- Impact
- Extremely high
15Strength training
2–3x/week.
- Cost
- $0–60/mo
- Time
- 3–4 hrs/wk
- Ease
- Challenging
- Impact
- Extremely high
3.5
01Run a stack
Curated for this chapter.
Adopt one wholesale, or pick the pieces. Each spread bundles interventions, products, and reading.
01On the shelf
What we'd buy.
Affiliate-only, scored by the same matrix. We only recommend what we use.
- Nice to haveTop ChoiceMuscle & Strength
Third-party tested. Tasteless. Mixes clean.
CostTimeEaseImpactAnew Researched & CertifiedComing soon
Other chapters
Eight topics, one matrix. Pick another, or browse the full library.