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Lance Burns | Health & Human Performance

@l_burns4

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Strength & Wellness Advisor

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ALCOHOL =the most normalized POISONS on earth.

You don’t realize how BAD it makes you feel…
until you quit long enough to remember what REAL energy feels like.

I went 2.5 years without a drop.

Recently had a few sips of an old fashioned…

Instant nausea.
Brain fog.
2 day hangover.
Couldn’t wake up.
Gut DESTROYED.

That EXACT feeling is why I quit.

Here’s the scary part…

Alcohol is NOT food.
Your body treats it like a TOXIC THREAT.

The SECOND it hits your stomach:

inflammation spikes

gut lining gets damaged

good bacteria DIE

immune system weakens

toxic acetaldehyde floods the body

That “buzz” people chase?

That’s your nervous system being chemically suppressed.

No wonder so many people:

wake up exhausted

stay bloated

age faster

battle anxiety

can’t heal

feel inflamed daily

…and think it’s “normal.”

It’s not NORMAL.
It’s NORMALIZED.

Once your gut heals and your body gets healthy… alcohol exposes itself FAST.

Your fatigue may not be aging.
Your anxiety may not be stress.
Your body may be BEGGING you to stop poisoning it.

SAVE THIS.
Somebody needs this wake up call. by @l_burns4

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5 months ago

ChatGPT can't do this 🤣

“They said AI would replace coaches…
Maybe the 1-dimensional ones.

The copy + paste trainers.
The ‘eat chicken & rice’ gurus.
The coaches who only count reps and macros.

But you can’t ChatGPT:

• 19+ years of real-world experience
• Reading body language in real time
• Catching burnout before it happens
• Adjusting based on hormones, sleep, stress, labs & lifestyle
• Knowing when to push… and when to pull back
• Energy. Presence. Intuition. Leadership.

AI can give information.
But information ≠ transformation.

A prompt can’t replace:
Years under the bar.
Years coaching injuries.
Years fixing metabolisms.
Years working with athletes, executives, moms, competitors & broken people trying to find themselves again.

Most people don’t need another influencer.
They need someone who can CONNECT the dots.

That’s the difference between a content creator…
and a true coach.

Don’t get fooled by fake gurus selling recycled PDFs and cookie-cutter programs pretending to be experts because they learned 3 buzzwords on social media.

Anybody can download information.
Very few can apply it.

AI won’t kill elite coaching.
It will expose average coaching. 🔥” by @l_burns4

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5 months ago

💥 You’ve got 600 muscles… and you’re only using 6?
No wonder you’re stiff, tired, and stuck.

🧠 600+ muscles. 360 joints. 200 bones.
Yet most people only train the same 5... over and over again.

You weren’t built just to lift —
You were built to move, perform, and last. 💥

✅ Big chest but can’t touch your toes?
✅ Strong arms but knees hurt going upstairs?
✅ Abs but can’t play with your kids without pain?

That’s not strength. That’s a limitation disguised as fitness.

Let’s fix that.
Let’s train with PURPOSE.
Let’s eat like recovery matters.
Let’s supplement for performance, not shortcuts.
Let’s build a body that looks AND performs like a weapon. ⚔️

Here’s what they won’t tell you:
🧬 Muscle increases your metabolism.
🔥 Cardio doesn’t kill your gains.
🥩 Meal prep beats macros on paper.
💤 Sleep is a performance enhancer.
🏋️‍♂️ Moving better > Lifting heavier.

I’ve done 12 men’s physique shows.
I’ve won 4.
And I train like this daily.

No fluff. No gimmicks. Just results that last.

💬 Drop a 🔥 if you're tired of the “look good, feel broken” cycle.

👇 COMMENT or DM me the word “HYBRID” if you’re ready to:
✔️ Train like an athlete
✔️ Build lean muscle
✔️ Move pain-free
✔️ Perform better
✔️ Look even better

📲 The Hybrid Method changes lives.
Save this. Share this. Tag someone who needs this.

Your body isn’t a statue.
It’s a machine.
Let’s upgrade it. 🔧

DM or comment the word HYBRID ‼️ by @l_burns4

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a year ago

How many of us have said yes to everything, only to end up exhausted, overwhelmed, and wondering what we actually gained from it?

The truth is, not every opportunity deserves a yes. We need to be intentional with our time, energy, and the things God has called us to do. Sometimes, saying no to the wrong things allows us to say yes to what truly matters.

The question is: Are we using our yes wisely?

“Let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’” — Matthew 5:37 (NIV)

Remember, you don’t have to say yes to everything to be faithful. You just need to be faithful with what God has entrusted to you. 🙏 STAY TUNED FULL EPISODE DROPPING ON FRIDAY. taken in Miami, Florida by @l_burns4

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a day ago

POV : You're working with a coach in the top 1%

Why should you should trust me
📚 Highest level of education in two different fields
Practitioner + Strength & Conditioning Coach
26 years of education in anatomy , biology, physiology, nutrition

I own
🔗 Functional med : bodysciencehealth.com
🔗 Supplements : gofuelnutrition.com
🔗 Medical team: invigormd.com

*It's important that I say this as it's rare . A lot of noise on social in health and fitness from unqualified individuals m Lastly , we are living in an era where trust is down , AI is taking over , everyone jumping into the fitness because it's a low barrier of entry.

I've accomplished
12 mens physique shows (5 top 5 finishes )

Pro football, semi pro , arena 🏈

Gym owner

Coach coaches on how to coach and run a successful business @fitbizempire by @l_burns4

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0

3 days ago

You're 💦 watering the lawn and buying new furniture while the kitchen is still burning 🤔

Here's the metabolic restoration blueprint. 👇

🔥 PHASE 1: EXTINGUISH THE FIRE

Regulate → Stabilize → Restore

Target: HPA axis, cortisol rhythm, autonomic nervous system, vagus nerve, circadian clock.

Morning sunlight, consistent sleep/wake cycles

Breathwork, walking, recovery, training deloads

Magnesium glycinate, B vitamins, vitamin D (as needed)

L-theanine, lemon balm, chamomile

Ashwagandha, rhodiola (when appropriate)

Adequate calories, protein, hydration and electrolytes

Goal: Lower unnecessary stress load, improve sleep, restore recovery.

🧹 PHASE 2: CLEAN UP + REPAIR

Remove → Repair → Recharge

Now inspect the plumbing, electrical system, and foundation.

Gut + bile: Ginger, digestive enzymes when indicated, targeted motility support. Investigate gallbladder, liver, pancreatic function. I like Tudca here

Cellular cleanup: Support autophagy, mitophagy (PINK1/Parkin), and normal cellular renewal.

Mitochondria: Creatine, CoQ10, magnesium, B1/B2, acetyl-L-carnitine where appropriate. SS-31, Mots-c, PQQ
Broccoli 🥦 sprouts (DIM), Urolithin A.

Inflammation + barrier: Omega-3s, soluble fiber, zinc when indicated. KPV (inflammation) , butyrate (gi lining)

Pathways: AMPK, PGC-1α, Nrf2, NF-κB, mitochondrial ATP production.

🛋️ PHASE 3: REFEED + REBUILD

Repopulate → Refurnish → Optimize

Now furnish the house with what it needs to thrive.

Microbiome: PHGG, GOS, resistant starch, fermented foods, targeted probiotics, butyrate-supporting fibers.

Muscle + metabolism: Protein, creatine, progressive overload, aerobic conditioning, strategic carbohydrate intake.

Advanced medical options: GLP-1/GIP medications for eligible patients. BPC-157, TB-500, and MOTS-c remain investigational, without established clinical safety or effectiveness for these purposes.

Pathways: GLP-1R, insulin–AKT, GLUT4, AMPK, mTOR, SCFA signaling.

🏡 THE GOAL?

Better digestion. Better recovery. Improved metabolic flexibi by @l_burns4

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3 days ago

You didn't suddenly develop bad genetics at 40. 🧬

Your DNA was always there. Your environment, stress load, and immune responses changed.

GENOTYPE = Your genetic blueprint.
PHENOTYPE = How those genes and your environment show up in your biology.

Here's where it gets interesting. 👇

My own genetic testing revealed:

🧬 IL13 (TT +/+) — Associated with allergic inflammation and mucus signaling.

🧬 CD14 (AA +/+) — Involved in immune recognition of bacterial and environmental signals.

🧬 C3 (TT +/+) — Part of the complement immune-defense system.

🧬 TNF-α (AG +/-) — Involved in inflammatory signaling.

Now consider 20 years of changing exposures, disrupted sleep, occupational stress, infections, and immune challenges.

Your genetic susceptibility may have been there all along, but symptoms can emerge later.

What would I investigate?

🔬 Total IgE + allergen-specific IgE
🔬 CBC with eosinophils
🔬 Environmental triggers
🔬 Nasal inflammation and polyps
🔬 Relevant genetic variants

The AHA moment:

Your genes didn't suddenly switch on at 30, 40. Your immune system may be responding differently to the world around you.

Genetic variants indicate susceptibility, not a diagnosis.

Stop assuming every sinus flare is just the weather.

Save this. Your symptoms may have a deeper explanation. 🧬 by @l_burns4

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7 days ago

🚨 Your discipline built your success. But is your biology paying the price?

You're driven, competitive, and accustomed to pushing limits. Yet you're training harder, gaining stubborn fat, battling brain fog, and waking up exhausted.

Here's what high performers need to understand:

🧬 CYP1A2: Slow caffeine metabolizers may still have caffeine circulating at bedtime, disrupting recovery.

🧬 COMT & MTHFR: Genetic variants can influence catecholamine metabolism and folate processing. Context matters.

⚡ Mitochondria: Chronic under-recovery can compromise cellular energy production and performance.

🧠 Gut-Brain Axis: Gut inflammation and disrupted signaling may contribute to fatigue and mood changes.

📊 The biomarkers worth investigating?
Fasting insulin, HbA1c, hs-CRP, TSH, Free T3/T4, ferritin, B12, and cortisol patterns when clinically indicated.

One controlled study found that restricting sleep to 4 hours for 6 nights reduced glucose disposal by approximately 40%.

Now imagine years of poor sleep, high stress, inadequate fueling, and relentless training.

More cardio + fewer calories + more caffeine ≠ better metabolism.
long you can perform without sacrificing your health.

Longevity is the ultimate performance metric. by @l_burns4

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8 days ago

My bro @l_burns4 thank you for coming on the @actpodcast_ for sharing your story, your life is a blueprint for so many young men who are looking for purpose and I believe your story will be an instrument for so many! Blessings stay tuned! taken in Creative Currency by @l_burns4

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9 days ago

20 years 💪🏾 .
Many disciplines

My very first paying client was a football athlete in 2006 . While still a sophomore college (football scholarship) , I'd come home during breaks and work with athletes of all sports .

That slowly turned into training their parents as they waited . Needless to say I had no idea what I was doing initially, yet slowly developed a love and passion for the nutrition aspect.

Fast forward to present day 2026 I've helped chronic metabolic dysfunctions , reversed diseases as a practitioner, opened gyms , mentored other coaches and have gained a new love for helping people become a new version of themselves . by @l_burns4

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19 days ago

Controversial? Maybe
Is medicine evil ? No !
Western medicine bad -- ehhh 🤔..

Do we have the power to heal ourselves in some capacity, yes !

You don't have to be dependent on a pill or protocol for life in order to thrive.

Think of the body as a connected system. Find the patterns and pathways to prevent or reverse metabolic diseases and dysfunction.

My goal with this post is to let you know that --- YOU GOT THE POWER 👊🏾 by @l_burns4

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21 days ago

Single Leg exercises for the W 🎯 by @l_burns4

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22 days ago