The problem — when it comes to fitness — is that too many people just focus on building muscle or losing fat. But those are only two parts of a much bigger picture!

Fitness is about optimizing systems of the human body to work well together. That means understanding everything from optimal sleep quality and hormone regulation to joint health.

And years of research have taught us this: fitness is usually oversimplified. For many people, it is all about muscle and fat, weights and cardio; but to solve a puzzle as complex as optimal fitness, hammering the same routines over and over will not work.

You need to figure out your personal bottlenecks among the six main fitness factors and take advantage of the most recent evidence to remove them, or even turn them into strengths!

1. Joint health
   Healthy joints allow your body to deal with the strains of exercise, sports, and normal everyday activities. A lack of pain should be your everyday state!
2. SleepDeep, restful sleep lets your body recover from the day’s activities and wake up energized.
3. Muscle and exercise performanceMuscle is one of the two obvious fitness factors, but optimal muscle mass isn’t just for looks: it helps keep testosterone levels high and lets you enjoy physical activities.
4. Fat lossFat is the second obvious fitness factor: high body fat leads to lower testosterone, lower self-esteem, and accelerated aging.
5. TestosteroneOptimal testosterone levels have far-reaching benefits, including more muscle, greater mental clarity, and better mood.
6. Cardiovascular healthCardiovascular health grows in importance as you age: improving it now will not only boost your recovery but also help prevent future heart complications.

Get immediately download Examine.com Fitness Guide (January 2021)

It’s all interconnected:

Here’s a real-life example: your knees.

Every pound of excess weight you carry means about 4 pounds of extra pressure on your knees when you walk, 8 when you run. In other words, if you’re just 10 pounds overweight, that’s 40 to 80 pounds of extra pressure on your knees with every step you take!

And yet, if you’re overweight, the first thing friends told you was likely to run, either outside or on a treadmill. Miles of running every day. Hours of running each week. “No pain no gain!”

That’s a recipe for disaster.

Instead, you could alternate between running, swimming, and lifting, so that your efforts don’t all put pressure on your knees. You can also decrease your knee pain with smarter nutrition, supplementation, and body positioning at work.

The Fitness Guide gives you a comprehensive approach at fitness, realizing that you should not just improve one facet, but all facets.

We also provide you with free lifetime updates to the Fitness Guide. Originally launched in 2018, we have spent over a thousand hours updating it with the latest research.

Nutrition research never stops — we are always learning something new, and we make sure to pass it on to you.

The Examine Fitness Guide is the best of both worlds: it ensures you have a handle on the big picture of interconnected fitness, and it is meticulously research-backed

The Examine Fitness Guide will help you improve all facets of fitness

Diet the right way

Learn why most diets fail. Understand the psychology of dieting to find the regimen most likely to work for you.

Build muscle

Muscle doesn’t just look good. It promotes healthy aging, hormone balance, and metabolic health.

Take the optimal combination of supplements

Discover how to best combine supplements based on your situation and goals — and save money by avoiding the supplements that don’t work.

Protect your joints and eliminate pain

Implement research-backed lifestyle and supplementation changes to keep your joints healthy.

Lose fat and keep it off

Dieters who keep fat off in the long term have one important trait in common.

Save yourself time and stress

Jump straight to implementing the changes that will revolutionize your fitness. Our expert researchers have already reviewed the evidence!

Get quality sleep

Good sleep is crucial to your health, especially when you’re under stress. Tune up your sleep hygiene to ensure you get deep, restful sleep every night.

Get the evidence behind healthy habits

10,000 steps and 6 meals per day? Find out which habits give you the most bang for your buck, and focus on those.

Ready to improve your fitness with science?

The Fitness Guide is the culmination of years of research and experience – we’ve distilled thousands of studies into practical steps you can take right now.

Stop wasting your time and money on supplements that don’t work.

Stop getting information from biased sources trying to sell you supplements.

Start taking the supplements that will help you achieve your fitness goals.

Get immediately download Examine.com Fitness Guide (January 2021)

For “cleaning up the dirtiest business in the fitness industry,” Fast Company recognized Examine as one of the most innovative companies in health and fitness.

Our promise to you: You will love the Fitness Guide or we will refund every penny.

We’ve always wanted to build a company that we would trust and like to deal with. In fact, Examine was founded in 2011 because of how frustrated we were with the quality of available nutrition information.

So if you’re unhappy with your purchase, we offer a 30-day unconditional money-back guarantee. No questions asked. It’s how we wish other companies did business.

We want what you want: unbiased and trusted information on nutrition and supplements. That’s why we focus on nuance and context, not sensationalism and quick fixes.

We’re very open about our company and what drives us, and we’re confident that not only will you find the Examine Fitness Guide extremely insightful, but that there’s also nothing else so focused on research out there.

We guarantee you’ll find our information useful. If, for any reason, you want your money back, just contact us and we’ll send you a prompt refund, no questions asked.

Respectfully,

Kamal Patel
Co-Founder, Examine