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Ramit Sethi of I Will Teach You To Be Rich talks to Katie (28) and Robin (35), who live together in Tennessee and are planning a wedding. They earn a combined $386K, but don't split bills proportionally—even though he makes three times more. She feels judged, lies about spending, and recently racked up credit card debt after secretly booking a ski trip for his birthday. He’s investing $8K/month while she’s barely breaking even.

As they discuss a prenup and her plan to quit her job for grad school, deep questions arise: Can they truly combine finances? Can she stop people-pleasing? Can he be more generous? Ramit helps them untangle power dynamics, rebalance the split, and build a shared vision for money—before resentment derails their future.

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Looking for muscle building tips? What if a few simple tweaks to your morning routine could instantly boost your muscle growth? You'll hear about the Andrew Huberman morning routine and the Brian Johnson morning routine, but what actually works? Well after making six science-backed changes to my morning routine for muscle growth (including eating the best breakfast for muscle growth), my gains drastically improved—along with my energy and productivity. And the same can happen for you once you implement these morning muscle building habits. We'll talk about fasted workouts, cold showers, post-workout meals and more!

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Timestamps:
0:00 - 0:25 : The 6 Parts Of The Morning Routine
0:26 - 3:30 : 1 - Wake Up Time
3:31 - 3:46 : Light Lamp Recommendation
3:46 - 5:13 : 2 - Proper Morning Weigh-In
5:14 - 6:59 : 3 - Morning Caffeine
7:00 - 8:07 : How to Tell If Your Sleep Is Good
8:08 - 10:06 : 4 - Morning Workout
10:07 - 13:26 : 5 - High Protein Breakfast
13:27 - 14:25 : 6 - Cold Showers?
14:26 : How to Implement The Morning Routine

Without training harder or eating more protein, one of the best muscle building tips I can give is just improving your sleep. And the key to this is waking up at sunrise and getting morning sunlight to stimulate melatonin production. But if your sun doesn’t rise til later, you can still replicate this effect by investing in a light that provides at least 10,000 lux of brightness and filters out as much UV light as possible.

Next, a daily weigh-in — right after waking up and after using the bathroom— during your morning routine is one of the best ways to track your muscle building progress. If you’re trying to build muscle, you should see your morning weight slowly creep up by about half a pound per week. Whereas if your goal is fat loss while building muscle, then your weight should stay relatively stable or drop slightly every week.

Caffeine is one of the best morning muscle building habits you can use to boost focus, mood, and even your workouts. But timing is key. I prefer to have my caffeine as early as possible. For most people, caffeine has a half-life of about six hours. So for me, shortly after waking at 6 a.m. I’ll have an Earl Grey tea (about 50 milligrams of caffeine). By 9 am, I’ll have a scoop of our Built With Science pre-workout which contains 180mg of caffeine but also an added ingredient called L-Theanine which helps smooth out the energy boost and prevents the hard crash you usually get from taking that amount of caffeine on its own. After that, I avoid caffeine.

Next, training during your morning routine for muscle growth leads to a circadian “phase advance”. If you’re used to training later in the day, you might notice that your lifts feel heavier and your performance takes a hit when you first switch to morning workouts. That’s completely normal. But the good news is, this is just temporary.

Next, a high-protein breakfast is the best breakfast for muscle growth. But how much is actually necessary? My recommendation is to aim for at least 20-30 grams of high-quality protein in your morning meal, then spread the rest of your daily intake across a few meals throughout the day. Here’s what I personally do. If I’m training first thing in the morning, I’ll have a banana with 1 scoop of my Built With Science whey protein powder. After my workout is when I have my more satiating, slow digesting meal. This is usually either oatmeal topped with half a scoop of Built With Science protein powder and greek yogurt, or a sourdough bread sandwich with 4 whole eggs.

Lastly, cold exposure. Whether it’s a cold shower or ice bath, is believed to be a game-changer for muscle recovery, metabolism, and looking really, really cool on Instagram. The bad news is that while cold exposure immediately after a workout actually does seem to help you recover quicker, it does so by blunting the full recovery process, leading to less muscle growth and strength. It also hasn’t been shown to do anything notable for fat loss. So why do so many people love it? One reason is it definitely flips your nervous system into high gear, and you feel wide awake.

For these reasons, I must admit I am a regular partaker in cold showers to naturally wake me up. But by cold showers I mean I take a really hot shower to warm up and then crank it cold for a few seconds and scream like a baby.

So here's my entire morning routine for muscle growth laid out for you.

In bed by 9:30pm, asleep by 10:00pm
Wake up at 6:00am with morning daylight
Weigh myself while brushing my teeth
Earl grey tea + 1-2 hours of deep work
Protein shake + banana + pre-workout caffeine
Workout (weights or cardio)
Post-workout high protein breakfast

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It's a quiet morning in the border town of Uzhhorod, Ukraine. With a pre-war population of 113,889 residents and zero attacks by Russian missiles, this is the safest city in Ukraine.

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The problem with Ozempic is that it works too well for obesity and weight loss. Imagine losing weight simply because you’re not hungry. Imagine suddenly disliking the taste of your favorite, high-calorie foods and preferring healthy, lower-calorie foods instead... because your brain itself has literally been rewired. That’s Ozempic… objectively, it’s… awesome.  As a fitness coach, that may sound irresponsible of me. But if we're going to talk about it, we might as well do so honestly. In this video, I’ll cover everything to know about using Ozempic for weight loss, from how it works to Ozempic’s side effects.

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Credit to: Kurzgesagt and Jeff Nippard for the title/thumbnail inspiration

Here’s how Ozempic works for weight loss, as explained by Dr. Eric Trexler. It works by mimicking a hormone called GLP-1, which, after we consume food, it tells us, ‘Hey, you're full, and it's time to stop eating.' But it also rewires what your brain actually wants to eat. When you're on ozempic, those same calorie dense, really delicious foods, they just aren't quite as satisfying. What you find is individuals who have less cravings for those high calorie foods and ultimately end up opting for lower calorie foods.

Also, according to Dr. Spencer Nadolsky, America’s leading GLP-1 doctor and researcher, Ozempic might have benefits that extend far beyond just weight loss. Research found in those with a history of heart disease and obesity, it reduced more heart attacks than a placebo. People thought that it would be from the weight loss that you get from it, but they're actually these GLP-1 receptors all over the body and including the heart that it's thought that these drugs help reduce a lot of this risk of stuff through.

But to be completely transparent with you, Dr. Spencer isn’t just familiar with the research on Ozempic, he prescribes it regularly. So if we’re going to be honest about its benefits, we should also be honest about Ozempic’s side effects. 

The first is “Ozempic face” and “Ozempic butt”. So when you lose a lot of weight, you’ll see that “sucked-in” look. These side effects are made even more visible when you combine muscle loss into the equation. On Ozempic, you still might struggle to eat anything at all. What do you think happens to your muscle? Your body quickly starts breaking it down. Then, stack that on top of the other big problem: low energy. Because overeating becomes more difficult, Ozempic can unintentionally put you in a severe calorie deficit.  As a result, your workouts suffer. Another alarming, potential side effect is blindness.

What happens to your body, and brain, when you stop taking Ozempic? Ozempic removes the part of “you” that makes you overweight. But when you go off it, your old self is back. That’s why on average, after hopping off drugs like Ozempic, most people regain 2/3rd’s of the weight they lost within the first year. And this is why most patients end up staying on the drug indefinitely.

So many people, especially in the fitness industry, are against the idea of Ozempic. Ozempic gets you results without the suffering. It is kind of like... “cheating.” I without a doubt would have felt this way about Ozempic back when I was younger. But now, I understand something I didn’t back then. Many people who are obese or overweight WANT to change. Yes, obesity can be environmental, but obesity can also be, in many cases, genetic. So if you’re overweight and meet the criteria, Ozempic is a game changer. But what if… You’re healthy and just want to take ozempic to get leaner? The drug seems to be slowly making its way to the bodybuilding community. Is this bordering the line of abuse? Arguably, yes. But what we define as “abuse” of the drug I predict will very quickly change. It started as a treatment for diabetes. And now it's being used for weight loss. 

In the future, I believe Ozempic, and a handful of drugs like it, will be used by many people. Because Ozempic is a very special weight-loss drug that causes you to lose weight better than anything else out there, and, for now, doesn’t seem to be dangerous to your health, and if anything, will improve it. Assuming you qualify for it, there is only one objective reason to not take ozempic right now. Cost. It’s expensive. But the primary patent protecting ozempic in the United States is expected to expire in December 2031. Shortly after that, I predict we’ll not only start seeing cheaper Ozempic generics hit the market, but more effective ones. I also predict the rules to qualify for the drug will be far more relaxed. And when that happens…. Who knows. Maybe Ozempic will become the new multivitamin. Maybe America will finally reverse its obesity epidemic and drop its average BMI back down to the global average. 

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Join me as I step back in time at Uzhhorod Castle (Ужгородський замок) one of Ukraine's most fascinating historical fortresses! Perched on a hill overlooking Uzhhorod, this centuries-old citadel has stood the test of time, blending Gothic, Renaissance, and Baroque influences from the 13th to 18th centuries.

Originally gifted by King Charles I of Hungary to the Drugeth family, this fortress played a key role in Hungarian history. With rhomboid bastions and medieval stone walls, it feels like stepping into a fairy tale! 🏰✨

In this video, we’ll wander through its ancient halls, admire breathtaking views of Uzhhorod, and uncover the legends hidden within its walls. Don't forget to like, comment, and subscribe if you love historical adventures!

📍 Location: Uzhhorod, Ukraine
⏳ Built: 13th–18th centuries

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