As I embarked on my fitness journey, guided by my dedicated trainer Manu, we integrated Jeff Nippard's renowned Push Pull Legs (PPL) program into our regimen. This program, designed by Nippard, a well-known powerlifting personality with a background in biochemistry, was a game-changer in my pursuit of physical well-being.

Manu's expertise and Nippard's scientifically-backed program synergized perfectly. Over three months, we diligently followed the PPL program, which is meticulously structured into two 8-week blocks focusing on technique and intensity. The initial phase helped me establish a solid foundation, honing my form and gradually increasing the challenge. The second phase pushed my limits, emphasizing near-maximal effort and muscle endurance.

What stood out was the program's emphasis on safety and technique, resonating with the Wellbeing Protocol's focus on physiological health. The comprehensive approach to targeting both major and smaller muscle groups facilitated balanced growth and strength gains. Manu's personalized guidance, coupled with Nippard's logical workout layout, ensured that my efforts were effective and sustainable.

The results were remarkable. Not only did I see significant improvements in fat loss and hypertrophy, but I also experienced a natural boost in testosterone levels. These outcomes were a testament to the efficacy of combining expert personal training with a well-structured fitness program.

In reflection, this experience has been transformative, both physically and mentally. It underscores the importance of expert guidance and scientifically designed programs in achieving holistic fitness goals. I am immensely grateful to Manu for his relentless support and to Jeff Nippard for his insightful and effective PPL program.

In line with the ethos of the Wellbeing Protocol, this journey has been about more than just physical transformation; it's about enhancing overall wellbeing through disciplined and informed practices. The journey continues, and I look forward to further growth and development under Manu's mentorship and the guiding principles of well-researched fitness methodologies.

[1] "Jeff Nippard's Push Pull Legs (PPL) -

[Accessed 8 Dec. 2023].As someone who's crossed the 35-year mark, I've become acutely aware of how my body responds to physical exertion. Push too hard, and it's almost a given that I'll end up with a muscle pull or some other discomfort. This was precisely what happened a few months ago when I took up kickboxing. My enthusiasm was quickly met with the reality of tight hamstrings and recurring sciatica pain.

In my quest for relief, I stumbled upon a gem of a book - "Rebuilding Milo" by Dr. Aaron Horschig. Known for his expertise as a sports physical therapist and a certified strength and conditioning specialist, Dr. Horschig's book came as a revelation. It wasn't just another medical guide; it was a manual crafted by someone who's been in the trenches, understood the athlete's mindset, and had the scientific acumen to back it up.

The structure of "Rebuilding Milo" is its true strength. It's not just about identifying and treating injuries; it's a deep dive into understanding the 'why' and 'how' of each pain and strain. The book's approach to using simple tests and screens to uncover the root of the pain resonated with me. It was empowering to pinpoint the cause of my discomfort and then follow the individualized rehab program laid out by Dr. Horschig.

Every page of "Rebuilding Milo" reflected Dr. Horschig's dedication to helping athletes like me (?!) regain their strength and return to the activities they love without pain. His insights were not just theoretical; they were practical and actionable. Whether it was understanding the intricacies of my hamstring pain or finding ways to alleviate my sciatica, the book became my go-to resource.

I am immensely grateful to Dr. Aaron Horschig for sharing his knowledge through "Rebuilding Milo." This book has been more than a guide; it has been a companion in my journey towards recovery and strength. It has allowed me to embrace kickboxing with confidence and the knowledge that I can manage and prevent injuries.

To anyone who spends significant time in the weight room or engages in rigorous physical activity, "Rebuilding Milo" is an invaluable resource. It teaches us that understanding our bodies is the first step toward healing and strength. Thank you, Dr. Horschig, for this incredible contribution to the world of sports, fitness, and wellbeing.

[1] "Rebuilding Milo by Aaron Horschig, Kevin Sonthana," penguinrandomhouse.com, 2023. [Online]. Available: link. [Accessed 8 Dec. 2023].