is cold water or hot water better for recovery. I see many professional athletes saying that cold water therapy is better for recovery and may other athletes saying that hot water is better for recovery. Is one more superior than the other or should you incorporate both into your life?

Once I open a tub of protein or pre workout and I know I will be using it all within a month, is it okay to throw away the stupid little moisture absorbing packet? Silly question I know, but I'm tired of scooping them up all the time.

Hi Marc!  I know that you will be doing a vegan month soon (I am really, really looking forward to it and hoping you will film some days of meals, etc) and being a vegetarian (I try to eat vegan weekdays and add in some eggs and dairy on the weekends) I struggle with getting in enough protein. I eat beans, quinoa and other sources along with some MTS whey or vegan protein but would like to get the majority of my protein from real foods vs. shakes. I'm a 140 lb female and I can usually manage about 100g a day of protein with 25-30g coming from a shake per day. Any tips or suggestions?

Hey Marc, I along with many others try tracking macros and it seems to be pretty good up to a certain point but I'm honestly not sure how to set the macro limit. How do I determine how much protein, carbs, and fats should be taken in based off of different set goals?

Whats up Marc!?My name is Ran. I love and appreciate what you do.  My question is in your experience how effective is intermittent fasting, and also how important and what role does the caloric and macro intake play? , Im a 31 year old natural lifter in pretty decent condition but Im hitting a standstill in the fat loss department even though Im relatively lean. Ive been fasting for the past 3 days, obviously too soon to tell but Im curious as to what Im in store for.( I have a potential photoshoot in the next 10 days) I also understand that the leaner you are the more difficult fat loss can be. If you have time you can check me out on instagram @the__nature__boy just to see where Im coming from with my physique and if this can be benificial to me. Any advice is appreciated! Once again I love what you do, keep it up and God Bless.

                                                                                                         Ran "Hits" Reina