Ryan Engel

Intl. Fat Loss Coach Founder of ACS Shred Founder of 3M Coaching

What 160g Of Protein ACTUALLY Looks Like (Full Day Under 1,800 Calories)

Oct 28, 2026

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2 min read

What 160g Of Protein ACTUALLY Looks Like (Full Day Under 1,800 Calories)

You don’t need shakes or sad salads to hit your protein. Here’s the whole day.

Ryan Engel, +1

This “Invisible” Tablespoon Is Stealing 840 Calories From You EVERY WEEK (Here’s The Math)

Oct 27, 2026

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2 min read

This “Invisible” Tablespoon Is Stealing 840 Calories From You EVERY WEEK (Here’s The Math)

You’re probably logging everything except the thing that matters most.

Ryan Engel, +1

😴 Sleep Debt: How Short Nights Quietly Cost You Muscle and Raise Hunger

Oct 26, 2026

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4 min read

😴 Sleep Debt: How Short Nights Quietly Cost You Muscle and Raise Hunger

PLUS: Melatonin — A Sleep-Timing Tool, Not a Sleeping Pill

Ryan Engel

💪 Body Recomposition After 40: Losing Fat and Building Muscle at the Same Time

Oct 23, 2026

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5 min read

💪 Body Recomposition After 40: Losing Fat and Building Muscle at the Same Time

PLUS: Rhodiola Rosea — A Modest Option for Stress-Related Fatigue

Ryan Engel

🛌 Sick Days: When to Train, When to Rest, and the Neck Check

Oct 22, 2026

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4 min read

🛌 Sick Days: When to Train, When to Rest, and the Neck Check

PLUS: Probiotics — Strain-Specific Help, Not a Cure-All

Ryan Engel

🏋️‍♂️ The Goblet Squat: Teaching Your Body to Squat Deep and Tall

Oct 21, 2026

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4 min read

🏋️‍♂️ The Goblet Squat: Teaching Your Body to Squat Deep and Tall

PLUS: L-Citrulline — A Pump-Friendly Option With Mixed Results

Ryan Engel

🍽️ Portion Control Without Tracking: The Hand-Size Method

Oct 20, 2026

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4 min read

🍽️ Portion Control Without Tracking: The Hand-Size Method

PLUS: Glycine — A Quiet Option for Winding Down

Ryan Engel

🧘 Morning Stiffness After 40: A 10-Minute Routine to Loosen Up Before Coffee

Oct 19, 2026

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4 min read

🧘 Morning Stiffness After 40: A 10-Minute Routine to Loosen Up Before Coffee

PLUS: Omega-3 Fish Oil — Support for Joints and Heart, With Realistic Expectations

Ryan Engel

🏊 Low-Impact Intervals: Getting Fitter Without Pounding Your Joints

Oct 16, 2026

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4 min read

🏊 Low-Impact Intervals: Getting Fitter Without Pounding Your Joints

PLUS: L-Theanine — Calm Focus Without the Sedation

Ryan Engel

🔥 Recovery After 40: What Actually Speeds It Up (and What Doesn't)

Oct 15, 2026

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4 min read

🔥 Recovery After 40: What Actually Speeds It Up (and What Doesn't)

PLUS: Tart Cherry — A Recovery Option With Some Real Data

Ryan Engel

💪 The Push-Up, Done Right: A Joint-Friendly Press You Can Do Anywhere

Oct 14, 2026

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4 min read

💪 The Push-Up, Done Right: A Joint-Friendly Press You Can Do Anywhere

PLUS: Collagen Peptides — Support for Tendons, With Realistic Expectations

Ryan Engel

🍽️ Hunger Management: Five Levers That Make a Deficit Feel Easier

Oct 13, 2026

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4 min read

🍽️ Hunger Management: Five Levers That Make a Deficit Feel Easier

PLUS: Magnesium — The Common Shortfall Behind Sleep, Muscle, and Blood Sugar

Ryan Engel

🧠 Muscle Memory: Why Coming Back Is Faster Than Starting Over

Oct 12, 2026

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4 min read

🧠 Muscle Memory: Why Coming Back Is Faster Than Starting Over

PLUS: Creatine Monohydrate — The Best-Studied Ally for Rebuilding Strength

Ryan Engel

🧘 The 5-Minute Downshift: Breathing Your Way Out of Stress

Oct 9, 2026

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5 min read

🧘 The 5-Minute Downshift: Breathing Your Way Out of Stress

PLUS: Ashwagandha — Promising for Stress, With Cautions You Should Know

Ryan Engel

🦵 The Split Squat: The Leg Exercise That Fixes More Than It Breaks

Oct 8, 2026

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5 min read

🦵 The Split Squat: The Leg Exercise That Fixes More Than It Breaks

PLUS: Beetroot Juice (Dietary Nitrate) — A Real, Modest Boost for Endurance

Ryan Engel

🍽️ Diet Breaks: Why Time at Maintenance Makes Your Next Fat-Loss Phase Work

Oct 7, 2026

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5 min read

🍽️ Diet Breaks: Why Time at Maintenance Makes Your Next Fat-Loss Phase Work

PLUS: Electrolytes — Useful for Heavy Sweaters, Unnecessary for Most Workouts

Ryan Engel

🔥 Reps in Reserve: How Hard Your Sets Actually Need to Be

Oct 6, 2026

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5 min read

🔥 Reps in Reserve: How Hard Your Sets Actually Need to Be

PLUS: Whey Protein Isolate — The Simplest Way to Hit Your Protein Target

Ryan Engel

💪 Lower Back Pain After 40: Why Movement Beats Bed Rest

Oct 5, 2026

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5 min read

💪 Lower Back Pain After 40: Why Movement Beats Bed Rest

PLUS: Zinc — The Mineral That Only Matters If You're Low

Ryan Engel

⏰ Time-Restricted Eating: What a Shorter Eating Window Does and Doesn't Do

Oct 2, 2026

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6 min read

⏰ Time-Restricted Eating: What a Shorter Eating Window Does and Doesn't Do

PLUS: Berberine — Examining the "Natural Ozempic" Claim

Ryan Engel

💪 Pro Tip: Elbow Pain After 40: Training Through Tennis and Golfer's Elbow

Oct 1, 2026

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6 min read

💪 Pro Tip: Elbow Pain After 40: Training Through Tennis and Golfer's Elbow

PLUS: Most Vitamin C — Less About Colds, More About Connective Tissue

Ryan Engel

🔥 Waist Circumference: The 60-Second Measurement That Beats the Scale

Sep 30, 2026

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5 min read

🔥 Waist Circumference: The 60-Second Measurement That Beats the Scale

PLUS: Green Tea Extract (EGCG) — Modest Claims, Real Cautions

Ryan Engel

🏃 The Interference Effect: Does Cardio Really Kill Your Gains?

Sep 29, 2026

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5 min read

🏃 The Interference Effect: Does Cardio Really Kill Your Gains?

PLUS: Taurine — A Promising Amino Acid With More Hype Than Proof

Ryan Engel

🏋️ Strength Standards After 40: What You Should Actually Be Able to Do

Sep 28, 2026

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5 min read

🏋️ Strength Standards After 40: What You Should Actually Be Able to Do

PLUS: CoQ10 — The Energy Cofactor Statins Quietly Deplete

Ryan Engel

🍂 Fall-Proofing Your Training: Build the Routine Now, Before the Days Get Short

Sep 25, 2026

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5 min read

🍂 Fall-Proofing Your Training: Build the Routine Now, Before the Days Get Short

PLUS: The Daily Multivitamin — Insurance Policy or Expensive Habit?

Ryan Engel

🏋️ The Pull-Up Progression: Building Real Back Strength When You Can't Do One

Sep 24, 2026

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5 min read

🏋️ The Pull-Up Progression: Building Real Back Strength When You Can't Do One

PLUS: Casein Protein — The Slow Protein for the Longest Gap in Your Day

Ryan Engel

Ryan Engel

What 160g Of Protein ACTUALLY Looks Like (Full Day Under 1,800 Calories)

This “Invisible” Tablespoon Is Stealing 840 Calories From You EVERY WEEK (Here’s The Math)

😴 Sleep Debt: How Short Nights Quietly Cost You Muscle and Raise Hunger

💪 Body Recomposition After 40: Losing Fat and Building Muscle at the Same Time

🛌 Sick Days: When to Train, When to Rest, and the Neck Check

🏋️‍♂️ The Goblet Squat: Teaching Your Body to Squat Deep and Tall

🍽️ Portion Control Without Tracking: The Hand-Size Method

🧘 Morning Stiffness After 40: A 10-Minute Routine to Loosen Up Before Coffee

🏊 Low-Impact Intervals: Getting Fitter Without Pounding Your Joints

🔥 Recovery After 40: What Actually Speeds It Up (and What Doesn't)

💪 The Push-Up, Done Right: A Joint-Friendly Press You Can Do Anywhere

🍽️ Hunger Management: Five Levers That Make a Deficit Feel Easier

🧠 Muscle Memory: Why Coming Back Is Faster Than Starting Over

🧘 The 5-Minute Downshift: Breathing Your Way Out of Stress

🦵 The Split Squat: The Leg Exercise That Fixes More Than It Breaks

🍽️ Diet Breaks: Why Time at Maintenance Makes Your Next Fat-Loss Phase Work

🔥 Reps in Reserve: How Hard Your Sets Actually Need to Be

💪 Lower Back Pain After 40: Why Movement Beats Bed Rest

⏰ Time-Restricted Eating: What a Shorter Eating Window Does and Doesn't Do

💪 Pro Tip: Elbow Pain After 40: Training Through Tennis and Golfer's Elbow

🔥 Waist Circumference: The 60-Second Measurement That Beats the Scale

🏃 The Interference Effect: Does Cardio Really Kill Your Gains?

🏋️ Strength Standards After 40: What You Should Actually Be Able to Do

🍂 Fall-Proofing Your Training: Build the Routine Now, Before the Days Get Short

🏋️ The Pull-Up Progression: Building Real Back Strength When You Can't Do One

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