Tag: living lean

By Mike Dolce, Founder of The Dolce Diet®

Discover why creatine is one of the most effective and safest supplements—not just for athletes, but for anyone over 30 looking to improve strength, energy, brain function, and body composition.

Why Creatine Isn’t Just for Bodybuilders Anymore

Once reserved for gym rats and bodybuilders, creatine is now one of the most respected, widely researched, and health-enhancing supplements on the planet. And here’s the twist—it’s not just about muscle.

From brain power to bone strength, creatine is fast becoming a must-have for men and women over 30 who want to look, feel, and perform better—naturally.

Creatine 101 — What It Is and How It Works

Creatine is a compound found naturally in your muscle cells. It helps regenerate ATP—the energy your body uses for movement, cognition, and metabolism.

By age 30, your body’s creatine stores decline. And unless you’re eating a pound of red meat per day, you’re not getting optimal amounts from food alone. That’s where supplementation comes in.

Proven Benefits of Creatine (Backed by 1,000+ Studies)

• Muscle Strength & Recovery: Increases strength and lean muscle, which supports fat loss, metabolism, and joint protection. ISSN Study
• Brain Function: Improves memory, reaction time, and reduces mental fatigue. Rae et al., 2003 | Avgerinos et al., 2018
• Women’s Wellness: Creatine helps improve performance and preserve lean mass in women over 30. Forbes et al., 2022

Creatine for Women — Breaking the Bloat Myth

There’s a big misconception that creatine causes bloating or weight gain in women.

The truth? Creatine monohydrate is completely safe and well-tolerated. It:

• Does not increase fat mass
• Does not disrupt hormones
• Helps maintain lean muscle during fat loss phases

How to Take Creatine (And What Kind to Choose)

The gold standard is creatine monohydrate—proven safe and effective in over 1,000 published studies.

• Dose: 3–5g per day (no loading required)
• Timing: Any time, with or without food
• Consistency: Take it daily for best results

✅ Try STRONGRR Creatine for pure, micronized creatine monohydrate with zero fillers or additives.

Who Should Take Creatine?

• ✔ Men and women over 30
• ✔ Anyone lifting weights or strength training
• ✔ Those aiming for fat loss while preserving lean mass
• ✔ People looking to support brain and cognitive health
• ✔ Vegetarians or low-meat eaters
• ✔ Women in perimenopause or menopause

Creatine + The Dolce Diet®

At The Dolce Diet®, we emphasize real food, science-based supplements, and sustainable performance strategies.

Creatine fits perfectly into our system for clients who want to be:

• 💪 Stronger
• 🧠 Sharper
• 🔥 Leaner
• ❤️ Healthier

That’s why we recommend it in our 12-Week Personalized Coaching Program.

Final Takeaway

Creatine is no longer just a gym supplement—it’s a foundational support for strength, fat loss, and long-term health.

If you’re over 30 and want to train harder, think clearer, protect your body, and stay leaner long term, creatine belongs in your stack.

👉 Learn more and grab STRONGRR Creatine here.

Want One-on-One Coaching?

Coach Mike is accepting limited clients this month. Apply for VIP Coaching here:

➡️ Apply for Coaching

By Mike Dolce, Founder of The Dolce Diet

Learn the science-backed strategy to lose weight fast without crash dieting, starvation, or wasting hours in the gym.

What You’ll Learn:

• The truth about rapid weight loss—what works and what doesn’t
• Why “eat less, move more” is outdated advice
• The Dolce Method of sustainable fat loss using real food
• Smart training to burn fat and preserve muscle
• The best supplement stack to accelerate results

The Truth About Fast Weight Loss: What Works (and What Doesn’t)

When most people search for how to lose weight fast, they’re hit with a tidal wave of bad advice: juice cleanses, diet teas, 1,200-calorie crash diets, and endless cardio sessions. Yes, you can lose weight quickly—but only if it’s done in a sustainable, strategic, and scientifically-sound way.

The truth is, rapid fat loss is possible without damaging your metabolism, hormones, or mindset. You just need to understand how fat loss really works—and how to support your body through it.

Why “Eat Less, Move More” Isn’t Enough

While it’s technically true that weight loss requires a calorie deficit, the quality of your calories and the structure of your day matter more than just slashing food intake or adding a random 5-mile run.

When you under-eat, your metabolism adapts. When you overtrain, your body burns out. Sustainable fast weight loss comes from a calculated calorie deficit supported by whole foods, optimized sleep, stress management, and effective training—not punishment.

The Dolce Method: Real Food, Real Results

The foundation of fast and healthy weight loss is nutrient-dense, real food—what we’ve preached for decades through The Dolce Diet.

• 4 meals per day with structured macronutrient balance
• Lean proteins, slow-digesting carbs, healthy fats, and fibrous veggies
• No starvation, no gimmicks, no meal replacements

Our approach is designed to fuel performance, preserve lean muscle, and ignite metabolism while teaching you habits you can sustain for life.

Burn Fat, Not Muscle: How to Train Smart

Muscle is your metabolism. If you train the wrong way during a weight loss phase, you’ll lose precious lean tissue and stall your progress.

Here’s what smart training looks like:

• 3–4 full-body strength sessions per week
• Daily low-intensity walks (45–60 mins)
• Optional HIIT (1–2x/week, short duration)

The goal isn’t just to burn calories, but to signal your body to keep muscle while shedding fat.

Supplements That Support Fast Fat Loss

While nutrition and training are non-negotiable, the right supplements can support your efforts.

STRONGRR Burn Rate features:

• Berberine – improves insulin sensitivity and metabolic flexibility
• Natural Caffeine – increases thermogenesis and energy expenditure
• Green Tea Extract (EGCG) – enhances fat oxidation, especially during exercise
• Capsimax™ – a concentrated capsicum extract for enhanced thermogenic burn

Burn Rate is designed to work synergistically with your training and nutrition, not replace it.

The 5-Step Action Plan You Can Start Today

1. Eat Real Food – Cut the processed junk and build your meals around lean protein, veggies, and whole carbs.
2. Move Daily – 10,000+ steps per day, plus strength workouts 3–4x/week.
3. Hydrate Hard – Drink 100–120 oz of water daily. Add sea salt for electrolyte balance.
4. Sleep 7–8 Hours – Sleep drives recovery, hormone regulation, and fat loss.
5. Supplement Smart – Use Burn Rate to enhance your fat loss and energy when needed.

Ready to Lose Weight Fast—Without Losing Your Health?

You don’t need to crash diet. You don’t need to suffer. You just need a strategy that works—built around your life.

➡️ Join thousands of memebrs all transforming their lives with our “3 WEEKS TO SHREDDED Program and unlock your healthiest transformation today.

Let’s get shredded—without the stress.

—Mike Dolce
4x World MMA Trainer of the Year
Founder, The Dolce Diet™

By Mike Dolce, Founder of The Dolce Diet

Summer is here and with it comes the motivation to look and feel our best. If you’ve been stuck in a cycle of fatigue, low energy, or stubborn belly fat, the idea of dropping 10 pounds in a month might seem far-fetched. But with the right strategy, it’s not only possible—it’s sustainable.

This guide isn’t about gimmicks. It’s about understanding how your body works, and giving it what it needs to change.

Step 1: Create a Sustainable Caloric Deficit

Fat loss begins with energy balance. To lose 10 pounds in 30 days, the average person needs a net caloric deficit of around 35,000 calories, or roughly 1,200 per day. That sounds aggressive but when managed through both diet and movement, it becomes very doable.

Here’s what the science shows:

• Protein is the most thermogenic macronutrient (TEF ~20–30%), meaning it burns more calories during digestion.
• Fiber-rich carbs and healthy fats stabilize blood sugar and improve satiety, preventing binges.
• Insulin sensitivity is highest in the morning and post-exercise—use these windows to fuel up smartly.

Start with:

• 4 structured meals per day, spaced evenly.
• Each meal built around lean protein (chicken, eggs, beans, wild fish), whole food carbs (quinoa, oats, potatoes), and healthy fats (avocado, olive oil).
• Eliminate liquid calories, refined sugar, and ultra-processed foods for this 30-day window.

Tracking food intake for a short time can be eye-opening. Most of us under-report by 20–40%, especially with fat and snacks.

Step 2: Strength Training + Low-Intensity Cardio

The real fat-loss magic happens when strength training and movement support your nutrition deficit. Resistance training maintains lean body mass and helps regulate hormones like leptin, ghrelin, and testosterone.

Your plan:

• Lift weights 4 times per week using compound movements (squat, push, pull, hinge).
• Add 45–60 minutes of walking daily. Walking burns fat without raising cortisol or breaking down muscle.
• Short HIIT workouts (10–20 mins) can be added once or twice a week to increase caloric burn and improve VO2 max.

This combination of strength + steady movement is ideal for body recomposition—dropping fat while keeping your strength and energy high.

Step 3: Recovery, Sleep, and Hormonal Balance

Losing weight isn’t just about what you do—it’s about how well you recover.

Research consistently shows that poor sleep leads to:

• Elevated cortisol (which encourages fat storage around the midsection)
• Increased cravings for sugar and refined carbs
• Reduced insulin sensitivity and impaired fat oxidation

Your goal:

• Get 7–8 hours of quality sleep nightly
• Go to bed and wake up at consistent times
• Reduce blue light exposure 2 hours before sleep
• Drink 100–120 oz of water per day and replenish key electrolytes through whole foods

Recovery also includes mental recovery—deep breathing, journaling, and reducing overstimulation all improve hormonal health and make it easier to stay consistent.

The Science Behind Fat-Loss Compounds

For those looking to accelerate fat loss with a little extra support, a handful of natural compounds have been consistently validated by scientific research:

• Berberine – Found in several plants, berberine helps regulate glucose metabolism and improves insulin sensitivity. Studies show it can significantly reduce visceral fat and improve metabolic function.
• Caffeine – A well-known stimulant, caffeine enhances thermogenesis and mobilizes fatty acids from fat tissues. It also improves athletic performance and focus.
• Green Tea Extract – Rich in catechins like EGCG, green tea extract helps increase calorie burn and fat oxidation. Combined with caffeine, its effects are amplified.

Each of these ingredients is backed by peer-reviewed research and strategically dosed in our premium formula Burn Rate by STRONGRR Supplements. It’s designed to help you burn fat more efficiently without sacrificing health or energy.

And finally—this isn’t just about summer. It’s about reclaiming control of your health, your confidence, and your identity.

You don’t need to suffer to transform. You need a plan, consistency, and belief that your best self is still ahead of you.

Final Tips for Success

• Don’t skip meals or under-eat—fuel performance, not restriction.
• Meal prep each week. Consistency is built in the kitchen.
• Track metrics like sleep, mood, energy, and waist measurement—not just the scale.
• Build a morning routine that includes sunlight, hydration, movement, and intention.

Remember, your metabolism is a reflection of your habits. Change your habits, and your body will follow.

Need help getting started?

Coach Mike is offering 1-on-1 Coaching for a limited time. Apply here →

Let’s make this your strongest summer ever.

—Mike Dolce

“I don’t have the time! I’m working! I’ll look like an idiot doing pushups in pantyhose and heels! What if my boss walks by?”

First, she should admire your determination! Second, we understand that exercising at your desk could make you feel a little self-conscious. That’s why these 5 simple exercises will keep your lean muscle-making activity under your co-workers’ radar! And you can just say you’re strengthening your typing prowess! Grrr!
What you’ll need: Two lightweight dumbbells (which can be stashed in your filing cabinet when not in use.) No dumbbells right now? No problem! Grab a couple 16 or 24 oz water bottles and let’s do this!

1) ZOTTMAN CURLS

DO 3 SETS OF 12. KEEP YOUR BUTT IN YOUR CHAIR AND YOUR BACK FLAT AGAINST THAT CHAIR.

2) TWO-ARM BENT-OVER DUMBBELL ROWS

DO 3 SETS OF 12.  REAR STAYS PLANTED IN YOUR SEAT, FEET PARKED AT 90-DEGREES ON THE GROUND IN FRONT OF YOU, BEND AT THE WAIST, BACK STRAIGHT AND ROW!

3) NINETY-NINES

DO 1 SET OF 99.  SAME AS THE ZOTTMAN CURLS IN #1, KEEP YOUR HIND QUARTERS FIRMLY IN YOUR CHAIR AND YOUR BACK GLUED TO THE BACK OF YOUR SEAT.

4) OVERHEAD SHOULDER TRICEPS EXTENSION

2 SETS OF 10, EACH ARM. SIT UPRIGHT IN YOUR CHAIR AND CRANK THESE OUT! GREAT TO DO IF YOUR OFFICE LIGHTS ARE LOW SO NO ONE CAN SEE YOUR DUMBBELL POPPING UP OVER THE TOP OF YOUR CUBICLE WALL. AND IF THEY DO SEE, WHO CARES! YOU’RE GETTING YOUR BUFF ON!

5) DRAG CURLS

3 SETS OF 12. BACK UPRIGHT AND PRESSED INTO THE BACK OF YOUR CHAIR, FEET ON THE FLOOR, KNEES AT 90 DEGREES IN FRONT OF YOU. IF YOU WERE STANDING THE DUMBBELLS WOULD BE LOWERED TO THE FRONT OF YOUR THIGHS. IN OUR SNEAKY, SEATED CASE, WE’LL LOWER THEM TO JUST OUTSIDE OF OUR THIGHS AND THEN SLOWLY DRAAAAAG THEM BACK UP.

For more exercise videos, check out The Dolce Diet YouTube Channel! 

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DOLCE APPROVED: SUPER BOWL SNACKS
These tasty game-day snacks will hit the spot without bogging you down.

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VEGGIE TRAY WITH DOLCE MINT TZATZIKI DIP

Cut up your favorite vegetables and serve them with this classic Greek dipping sauce.
INGREDIENTS
-2 (8 ounce) containers plain Greek yogurt (Vegan option: Use soy yogurt)
-2 cucumbers – diced small
-1 tablespoon olive oil
-1/2 lemon, juiced
-sea salt and pepper (to taste)
-1 tablespoon chopped fresh mint leaves
-3 cloves garlic, chopped small
DIRECTIONS
-Combine all ingredients well.
-Cover and refrigerate for at least one hour.
-Serve cold with favorite fresh, chopped veggies or pita chips!

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DOLCE LETTUCE-WRAPPED TURKEY BURGERS

These burgers are delicious and sure to be a big hit on game day!
INGREDIENTS
½ lb. lean ground turkey
¼ cup oat bran or buckwheat (Gluten-free option)
1 whole egg
2 cloves garlic, chopped
1 Tsp. Worcestershire or teriyaki sauce
1 dash each of sea salt, pepper and oregano
4 large Romaine lettuce leave per burger
OPTIONAL TOPPINGS
Sliced tomato
Dill pickle slices
Avocado slices
Cheese
Ketchup
Mustard
 DIRECTIONS
-Lightly coat pan with grapeseed oil and set on low to medium heat
-In a large bowl, combine everything except toppings and mix well
-Shape into 4-5 palm-sized patties
-Place patties in pan and flatten with spatula
-Grill, covered, over indirect medium heat for 4-6 minutes or until meat is no longer pink inside.
-Remove from heat and place burger on large lettuce leaves, adding toppings before wrapping the burger completely.
Makes 4-5 palm-sized burgers

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SEA-SALTED BLUE CHIPS WITH DOLCE FRESH SALSA 

Grab your favorite chips and pair with this fresh  salsa! A great go-to snack for any gathering!
INGREDIENTS
-3 medium tomatoes, chopped
-1/2 red onion, finely diced
-2 small cloves of garlic, minced
-1 lime, juiced
-1/2 cup chopped cilantro
-Salt and pepper to taste
-A few sprinkles of oregano
-Optional: 1 jalapeño chili pepper, diced
DIRECTIONS
-Combine all of the ingredients in a bowl.
-Taste, and season to your liking.
-Refrigerate for an hour and serve with your favorite sea-salted pita chips or tortilla chips!
Makes about 4 cups

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DOLCE BAKED KALE CHIPS

These kale chips are not only tasty but boast a very high nutritional value! Potato chips, who?
INGREDIENTS
-1 head of kale
-Drizzle of grapeseed oil
-Sprinkle of sea-salt
-Optional: Dash of low-sodium soy sauce
 DIRECTIONS
-Turn on oven to 350 degrees F (175 degrees C).
-Line a cookie sheet or baking pan with parchment paper.
-Wash kale thoroughly and tear it into bite-sized pieces, removing leaves from the thick stems.
-Pat leaves dry with paper towels or use a salad spinner.
-Place leaves on cookie sheet and drizzle with grapeseed oil.
-Sprinkle with a little sea salt. (Optional: Instead of sea salt, brush on a little low-sodium soy sauce.)
-Bake until crispy. Edges should be brown. (About 12-15 minutes)

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DOLCE LIFESTYLE:
10 Easy Ways to Reduce Stress Quickly

by Samantha Coogan, MS, RDN, LD

1. Go for a walk.
Take a buddy, pet, or use it as time to sit with your own thoughts.
2. Breathe!
Take some time each day to do some breathing exercises and/or meditate. Life isn’t that serious!
3. Laugh!
Laughing is very healthy for overall longevity. If things in your day don’t naturally make you laugh, set aside 5 minutes a day to listen to a comedian, go to the “Humor” section of Pinterest, or talk with your funniest friend/family member.
4. Let go of what you can’t control, and focus on what you can.
What good does worrying do? It won’t change the outcome, and it keeps you from enjoying the present.
5. Get more sleep.
Waking up feeling refreshed can help regulate your hormones and keep your body on a healthy rhythm.
6. Talk it out.
Don’t let things build up and hold everything inside. Confide in a close friend or family member, or even seek out the help of a professional if need be.
7. Hug it out!
Sometimes just the touch of another human being, or even an animal, can instantly lower your stress levels. Why do you think it’s so important for moms to hold their babies closely?
8. Think about all the good times.
Remember the good and strive to keep adding to those good memories, just don’t get lost there and stay there. Keep moving forward!
9. Smile!
Sometimes you can turn around a person’s bad day, even a stranger, just by offering up this simple gesture. You’ll reap the benefits of giving back, and that person will know that someone in their day cares. Plus, positivity is contagious!
10. Find the good in each situation.
Maybe you lost your job. It may not seem like the ideal situation, but you can use that time to start new, healthy hobbies or improve upon your resume and gain valuable experience to be where you want to be. Remember, not every loss is truly a loss, sometimes it’s a gain.

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DOLCE LIFESTYLE:
8 Tips for Eating Healthy While Traveling

1. At the Airport, Look for Real, Whole Food
There is usually fruit and raw nuts/seeds available at the quick-stop shops, and some restaurants have grilled chicken breast that you can order and take on the plane with you.
2. Keep Drinking Water
It’s easy to get dehydrated during a flight, so avoid alcohol or sodas and opt for water. You may want to limit caffeine during your flight as well due to its diuretic effect, which could further dehydrate you.
3. Stay on Track
You’ve already created a regular routine, so why stray? Yes, you may need to adjust things here and there, but for the most part, it isn’t too difficult to have your snacks at their scheduled times. Just be sure to always have your snacks packed in case plans change/flights get delayed/etc.
4. Bring Your Own Food
Before heading out the door, pack things like fruit, nuts, seeds and unopened containers of Grek yogurt and water. You’ll not only be prepared but you’ll save loads of money from the overpriced airport restaurants and/or restaurants/pit stops during a road trip.
5. Personalize Your Meals
If you must eat out, choose places that allow you to “build your own” type of meal where you can pick and choose the ingredients.
6. Speak Up!
Don’t be afraid to ask for substitutions of fruit or veggies in place of fries. Most restaurants are very accommodating. Or you can bring some fruit with you as your own side.
7. Don’t Skip Breakfast
Those continental breakfasts usually aren’t nutritionally sound, and honestly who wants eggs that have been left in a heater for hours? It’s super easy to pack ingredients for the Dolce Diet Breakfast Bowl (in Living Lean Cookbook) and use the in-room coffee pot to heat up your water.
8. Wording is Key
Choose options that say “grilled,” “roasted,” “poached,” or “baked.”

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DOLCE LIFESTYLE:
5 Workplace Habits to Avoid

1. Eating Lunch at Your Desk Alone
Social interaction is a huge part of our eating patterns. If we sit alone, we may mindlessly eat, thus overeating. If we make it a point to have lunch with our co-workers, or even propose a working lunch if your deadline is approaching, we will be more mindful of how much and what we are eating.
2. Senseless Snacking
Sometimes the stress of your job or project can trigger you to mindlessly snack. If you feel this urge, try drinking some water first. Many studies have shown that thirst can be mistaken for hunger.
3. Staying Stationary All Day
Sedentary lifestyles have been linked to heart disease and certain cancers. Make it a point to get up every hour for just a few minutes to stretch, use the bathroom or fill up your coffee mug. That little amount of movement will add up throughout the day.
4. Avoiding Going Outside
This becomes especially important in order to get your daily dose of vitamin D. Make it a point to go outside on a break or during lunch. Ten minutes is all you need.
5. Spending Too Much Time on Social Media
A lot of jobs now require social media interaction to help build and maintain brands. However, this is not a good way to distract yourself. The brain produces dopamine, which gives us the sensation of pleasure, which we tend to fulfill nowadays through social media due to its unpredictability and constant updates. Often times, when you want to click over to Facebook, it’s merely your brain’s way of telling you that you need a break. Try to use other means to give your brain a break, such as stepping outside for a few minutes, chatting with a colleague, listening to some music.

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DOLCE LIFESTYLE:
10 Signs You’re Not Eating Enough

1. Constant stressed/fatigued feeling
2. You don’t experience hunger cues due to a decreased appetite
3. Poor circulation in your hands and feet that makes them feel cold
4. Body temperature below 98 degrees F during the day, even when it’s hot out
5. Polyuria (frequent urination) with clear urine
6. Delayed metabolism/trouble losing weight – our bodies require fuel to keep our metabolism running
7. Pulse rate below 65 bpm
8. You choose “diet,” “sugar-free,” and/or “fat-free” labeled foods
9. You sleep poorly and/or wake up constantly throughout the night
10. Poor blood sugar control, which leads to shakiness and feelings of lethargy

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DOLCE LIFESTYLE:
7 Fat Fighting Foods

by Samantha Coogan, MS, RDN, LD

These 7 popular foods can help fight fat or reduce bloating, and they’re all part of the 3 Weeks to Shredded and Living Lean personalized, online programs!
1. Greek Yogurt
This type of yogurt naturally has more protein than the regular variety. It’s also packed with probiotics, which help reduce belly bloat.
2. Blueberries
These little guys pack a big healthy punch! Blueberries are rich in antioxidants, which allow for more blood flow to working muscles, which can mean a better overall workout!
3. Eggs
Eggs are considered a perfect protein (with yolks included)! Eggs keep you feeling fuller longer, which means less overeating.
4. Green Tea
Green tea contains ECGC – or epigallocatechin gallate – which speeds up the metabolism and helps melt fat. This is a wonderful alternative to afternoon coffee.
5. Wild-caught Salmon
Salmon is a great source of Omega-3, which revs up the metabolism, and it’s a powerful protein source! Salmon is also a fantastic source of Vitamin D, which helps reduce inflammation.
6. Red Peppers
Studies have shown that the compounds found in red peppers, lycopene and beta carotene, help prevent fat storage.
7. Mushrooms
These are the only plant source that naturally contains Vitamin D. Vitamin D has anti-inflammatory properties, which can help reduce bloating.

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