Common perception is that terms like “non-GMO,” “organic,” and “grass-fed,” indicate a food is nutritionally superior to alternatives. However, it’s a bit more nuanced than that. In this article, I take a deep dive into the available science to determine if these foods confer a significant health advantage over conventionally produced options.
Over the past hundred years, an array of changes have taken place in the food environment. Correspondingly, rates of obesity and noncommunicable diseases have incrementally increased. To explain this widespread regression in health, many have tried to point the finger at a specific food or food group. A theory that has recently gained traction blames vegetable oils. It’s commonly put forth that vegetable oils are healthy due to their low saturated fat and high polyunsaturated fat content, but is there more to the story? Could this common household staple be the offender we’ve been searching for?
A primary issue with the dieting process is a progressive increase in hunger as body weight decreases leading to dietary noncompliance. While there are many proven strategies to attenuate this problem, some recent research suggests that simply altering our expectations could prove useful. In this article, learn about the powerful interconnection between our mind and body and how gaining further insight into this area could potentially bolster weight loss success.
It is commonly reported that it’s necessary to refrain from caffeine use for brief periods to prevent habituation and “resensitize” to its physiological effects, but where do these ideas come from? Does the sports nutrition literature support these claims? The answers to these questions might surprise you. Read on to learn how caffeine can enhance athletic performance and how to get the most out of caffeine supplementation.
It is traditionally recommended to consume a large bolus of carbohydrates prior to exercise. While this practice has been documented to improve performance during prolonged endurance activity, much less is known about its impact on resistance training. Fortunately, new research has provided some much needed insight on the topic. Do you need to consume carbohydrates in your pre-workout meal to maximize resistance exercise performance? Read on to find out the answer to this question and more.
Time-restricted feeding is a form of intermittent fasting that has become extremely popular in recent years. While it was originally thought that any unique effects on health were solely attributable to weight loss, there might be more than meets the eye, especially when it comes to early time-restricted feeding. Read on to learn when might be the best time to incorporate an extended fast.
Calorie cycling has a rich history in bodybuilding. While current research suggests this may be a useful strategy for fat loss, the jury is still out for muscle building. In this extensive article, I dive into the available evidence and provide recommendations for how to potentially set-up a calorie cycling diet.
Many “evidence-based” practitioners refer to the methods of old-school bodybuilders as “bro science” in order to discredit their application, but recent research suggests many of these primitive strategies may in fact be efficacious. Read on to find out what the bros had right all along.
Welcome to Science Spotlight. In this series, I breakdown a new study on exercise or nutrition science and provide a practical takeaway.
In this edition, I cover the latest research on how your personality can affect your ability to lose and gain weight.
In the second-half of this series, I cover other important factors to consider when trying to select the best time to exercise. I also examine different strategies that may mitigate diurnal variations in physical performance.
In the first-part of this two-part series on the best time of day to train to maximize strength and hypertrophy adaptations, I cover the role of circadian rhythms in our ability to maximally perform certain tasks at different times of the day.
Post-activation potentiation refers to an acute improvement in force or power production. The strategies used to achieve this effect might improve various aspects of sports performance, but what about resistance exercise performance? Find out the answer to this question and more!
Rates of obesity are increasing at a rapid rate and this has coincided with more frequent snacking. Is there any value to this correlation or is it simply statistical noise? In this article, I div into why your snacking habits could be driving unwanted weight gain and increase cardiometabolic risk.
Welcome to part six of The Battle of Biology. Let’s cut right to the chase about the purpose of this article – I have made the decision to end my contest prep. In what will be the final segment of this series, I will outline the rationale behind my decision, but first, I’ll provide a… Read more The Battle of Biology: The Corona Conundrum
Things have been going well since transitioning away from a ketogenic diet. I implemented the planned changes I discussed in my last blog post and I feel very satisfied with my current nutrition regimen. In this check-in, I’ll be providing a general update on each factor of my contest preparation, which means nutrition and my… Read more The Battle of Biology: No Sleep For the Wicked
“Artificial sweeteners are bad for you.” That’s about all the general population has to say about the topic, and by golly, they will say it whenever given the opportunity. I can’t tell you the number of times someone has tried to come at my neck for drinking a diet soda. It’s quite fascinating to me… Read more Artificial Sweeteners are Bad for You
It’s no secret. The world is getting fatter. The obesity rate has been climbing for decades and it doesn’t appear to be stopping anytime soon. What is similarly concerning are the statistics on weight maintenance. Many are able to successfully lose weight, but very few are able to keep this weight off long-term, further facilitating… Read more Slow and Steady Weight Loss Wins the Race
For quite some time now, I have been a defender of the ketogenic diet. Not a proponent, but a defender. The reason for this is simply because I am pro-evidence. There are many within the nutrition space who equate nutritional ketosis with diabetic ketoacidosis and as such, announce that the ketogenic diet is not safe… Read more The Battle of Biology: Keto Krillin Project
When it comes to bodybuilding contest prep, we have three general areas of concern – nutrition, training, and supplementation (in order of importance). In my past two blog posts, I outlined my general nutrition and training strategies. In this segment of The Battle of Biology, I want to first brief you on my most recent… Read more The Battle of Biology: Completing the Trifecta
During my time in undergrad, sodium was constantly being demonized. I’ve heard people dismiss foods as being “unhealthy” simply because of their sodium content. So much so, that in a class discussion on eating out (I believe the specific eatery in question was Olive Garden), the gasp of the conversation revolved around the sodium content… Read more Healthy Individuals Should Consume Less Than 2300 mg of Sodium per day