Gluten-free this, gluten-free that. Do you really need to be gluten-free, or are there other gut issues at play? Maybe ditching gluten isn’t your best bet.
Creatine is one of the most studied ergogenic aids on the planet. However, most people who use creatine do so for strength gains. Surprisingly, creatine can offer a lot more, especially for anyone playing soccer.
Take control of your health and improve your immune response, performance, general health, and well-being by fixing these things today.
Could rushing for that over-priced protein powder after working out be a waste of muscle-building hopes and cash?
As a coach, this is a tough spot to be in because you may have to tell a prospective client, “You’re not ready to diet.” Here’s what to ask.
The idea that you can maximize muscle growth while minimizing fat mass is an approach that most people dream of. Is it attainable? If so, for who?
I think we can all agree that inflammations and diseases impact your muscle development and that you can use your body’s resources in a better way when you’re healthy.
Here we are 400 years later and we’re still arguing like popes and polymaths.
Most people are satisfied with the results they see from simply adjusting food quality alone. Others want to see more drastic results, so a specific macro breakdown is necessary IF they are ready and can handle these adjustments as well as the work that goes into tracking it.
The pandemic I’m speaking of is obesity, and unlike COVID-19, it doesn’t seem to be subsiding. What’s even worse is that it’s getting worse each year.
A new client came to me expressing digestion issues that started occurring over the last few months. It severely impacted her appetite and comfort. She was experiencing symptoms of heartburn, a sensation of a lump in her throat after meals, and more.
Not sure about you, but I don’t need my joints aching, or fatigue setting in when I’m trying to set some new PRs. Not to mention, roughly 70% of your immune system is in your gut…
Nothing is bad for us, per se. What we have to do is figure out how much we need, and then supply it in the correct amounts. But to villainize sugar, carbs, fats, and other nutrients is a gross miscarriage of judgment.
Let’s be honest, tis’ the season. Here’s how to socialize with your friends, drink alcohol (more than a glass of champagne), all while still reaching your fat loss goals. Cheers!
“How do I make my own muscle-building diet?” is a complex question, and this article will take you through a complete step-by-step process. By the end, you’ll have a muscle-building nutrition program ready to go.
No aspect of physical culture is more rife with myth, misunderstanding, falsehoods, and fantasy than is the field of nutrition. There is a very good reason that there exists so much confusion to this day when it comes down to what to eat: money.
I’m going to dive into the top-4 pieces of fat loss advice that are complete garbage and why they’re garbage. So, buckle up, buttercup, and grab some popcorn — it’s lie detector time!
Eating the same foods too often can lead to a wide range of significant problems, such as difficulty breathing, an upset stomach, bloating, joint pain, low energy, skin rashes, lack of motivation, inability to focus, mucous build-up, and more.
Not sure if you should be going vegan or keto? What is the difference between vegan and vegetarians? Learn the basics of popular diets and nutrition and how to make them work best for you.
Carb cycling: A fancy phrase for rotating calories. Nutritionist Justin Harris breaks down why you should be carb cycling and why it works in simple terms.
“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.
Looking at dieting as one big picture can be incredibly stressful. Let’s break that big picture up into three more manageable pieces. We’ll call them phases: the post-show phase, the reverse dieting phase, and the meet prep phase.
My time spent in Italty resulted in the opposite of what happens to Elizabeth Gilbert in “Eat Pray Love.” I didn’t gain weight — I lost weight. The more I thought about it, the weight loss probably came from the quality of food in Italy. No ultra-processed foods here!
There is so much information about nutrition that it can be overwhelming. Rather than getting caught in that swamp, I suggest you stop reading and start dieting with some basic knowledge. I’ll provide the info, but you’ll have to do the rest.
Even if you’re doing all the right things, sometimes the fat won’t come off. One possible explanation for this could be insulin resistance. If you are insulin-resistant, it might help to try some supplements. These are four I’ve used with success.
Going on vacation is a blast, but not when you’re trying to blast body fat. Nothing is more frustrating than working on a show-prepped and/or beach-ready bod only to lose progress while you’re actually at the beach… so here are 10 tips to help you avoid that. Von boyage!
I don’t think most bodybuilders who use insulin as a performance enhancer truly understand WHY they are using it and what it can actually do to their bodies — both good and bad. So let’s dive into the nitty-gritty on the subject of insulin…
Here are two versions of a Super Bowl feast that can easily be prepared just in time for the game. There are many versions of macronutrient cycling protocols that we use to maximize client success. These two examples are a great way to get you started.
Obesogens are kind of exactly what they sound like: a chemical that can heavily contribute to obesity. Get to know some of them by name, learn how to avoid them, and potentially drop some body fat.
The first two you might expect. The third one will rock your world.
The idea behind antioxidant supplementation is that antioxidants reduce free radical damage and subsequent muscle soreness, thereby improving recovery. But what if those pesky free radicals are necessary for hypertrophic training adaptations?
If you are eating a healthy balanced diet and are pretty active, adding some salt to your meals may actually aid you rather than hinder you.
Featuring TAO (a revolutionary nootropic masterpiece), making unbreakable mind-muscle connections is no longer an impossible task.
Your friend who runs seven miles a day is likely not burning any more energy than you are doing chores around the house. How the hell is this possible?
The sample nutrition plan and strategies included in this article can be used by any average lifter to naturally optimize testosterone levels.
Lean gaining is the holy grail of bodybuilding. This article will teach you how to do it in three easy steps.
There are a lot of ways that you can make a cut easier for yourself, keep your strength, and finish the meet with a high Wilks. Maximize Your Wilks and weight loss without losing strength.
This article relies both on a bird’s eye-view of the scientific discipline itself, with some history to make sense of the information, and on the input of people who actually use this knowledge on a day-to-day basis.
In this final video of his presentation, Dr. Serrano gives advice on goal-setting, explains the factors that influence the success of a diet, and answers questions directly from the audience.
In part two, Serrano gives you macronutrient ratios, supplements for fat loss, and which popular ingredient found in many supplements you should avoid.
In the first part of his presentation, “Sports Nutrition for Peak Athletic Performance”, Dr. Serrano discusses nutrition for muscle gain, and shares several health concerns and issues with protein supplementation.
This compound became popular a few years back, especially after it received attention on national television. But does it work?
What have been the results of the prescribed increase in consumption of grains, breads, and pastas? Skyrocketing diabetes, even in children. There’s a better approach.
What is creatine? What does it do? Is it safe? And most importantly, why is it left out of women’s supplements?
Planning to try this new substance? Consider this research, as well as my personal experience using it, before you do.
Don’t make purchases based on pretty pink labels and bizarre claims.
You want nutrients to go to what you’re trying to build: THE MUSCLE. There are ways to make your body better at doing this.
100 grams per day? 200? 300? And is it possible too have too much?
Are all sources of pre-workout energy created equal? In this video, Dave and Justin discuss the best way to find motivation in the gym.
Highly caffeinated pre-workout supplements are robbing people of their strength potential. You read that right.
Let’s tackle some of the issues contributing to failed attempts at creating a negative energy balance.
To better understand how exercise intensity dictates fuel use, and what this means in respect to the fat burning zone, we need to review the energy systems your body can rely on during exercise.
You don’t have to turn BYOB into BYOF (bring your own food, often in a cooler).
If Diet-Induced Thermogenisis is in fact a variable we can control through a choice on whether/how to distribute our calories across the day, it could be the example of magic metabolism claimed in so many fitness tip listicles.
Starvation Mode is the not-so-accurate term for your body’s reaction to extreme caloric deficits. What price do you pay for rapid weight loss?
After months of research, development, and testing, we’re finally releasing an ammonia product unlike any other.
That time of the year is right around the corner. No, I’m not talking about giving and receiving gifts. What I’m talking about is…
I have implemented these nutritional and sleep strategies in attempts to manipulate my body into restoring a healthy hormonal profile.