They All Do It, Im Just Honest: Frank Grillo Says Most Hollywood Physiques Involve Steroids, And Reveals Exactly How He Trains, Eats, And Stays Ripped At 60

**A quick tour of how your body keeps you alive**

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### 1. How cells keep the engine running
Every cell is a tiny factory that needs raw materials and energy.
* **Nutrients** from food enter the bloodstream as glucose, amino acids, fatty acids, vitamins, and minerals.
* In mitochondria, glucose is broken down (glycolysis → citric‑acid cycle) to produce ATP – the "fuel" for all cellular work.
* Oxygen, carried by hemoglobin in red blood cells, is essential for this aerobic energy production; without it, cells switch to slower anaerobic metabolism and fatigue quickly.

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### 2. The transport system: Blood & lymph
* **Blood** carries oxygen‑rich plasma filled with nutrients, hormones, waste products, and immune cells from the heart to every organ.
* **Lymphatic vessels** return interstitial fluid (now "lymph") back into circulation and filter it through lymph nodes where pathogens are trapped and immune responses initiated.

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### 3. The filtration & defense: Kidneys and immune organs
| Organ | Primary Function |
|-------|-----------------|
| Kidneys | Filter blood, remove urea/creatinine; regulate electrolytes and water balance |
| Liver | Metabolizes drugs/toxins, produces bile, stores glycogen |
| Spleen | Filters aged RBCs, stores platelets, mounts immune responses |
| Thymus | Maturation of T‑cells (now involuted after puberty) |

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### 4. Hormonal & nervous regulation
- **Pituitary** → releases ACTH, TSH, LH/FSH, GH, etc.
- **Adrenal cortex** → cortisol (stress), aldosterone (salt balance).
- **Hypothalamus** → secretes CRH, TRH, GHRH, GnRH.

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## 5. Practical Implications

| Situation | What to monitor / consider |
|-----------|----------------------------|
| **Chronic disease** (diabetes, hypertension) | Blood glucose, BP, electrolytes; watch for renal impairment. |
| **Pregnancy / lactation** | Fetal growth monitoring; maternal blood pressure and glucose control. |
| **Surgery/ICU** | Fluid balance, electrolyte management, drug dosing adjustments. |
| **Trauma** | Shock assessment: heart rate, BP, capillary refill, lactate levels. |
| **Weight loss or gain** | Adjust caloric intake to avoid malnutrition or obesity-related complications. |

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### Quick reference checklist for a typical visit

| Step | What to do | Typical time | Key points |
|------|------------|--------------|------------|
| 1. Vital signs (BP, HR, RR, Temp, SpO₂) |