Enjoying an alcoholic drink with friends, at a social gathering, or just while unwinding after a long day is something many people do. But for those working toward health and fitness goals, alcohol can sometimes feel like a roadblock. It can make it harder to lose weight, recover from training, or maintain healthy habits. But […]
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19
Jun
Jun
Nutrition and weight loss principles don’t need to be mysterious, complicated, or filled with conflicting advice. But if you’ve ever found yourself wondering why some strategies work while others fail—or why results seem temporary—you’re not alone. Whether you’re brand new to this or have tried a dozen diets before, the truth is this: lasting progress […]
13
Jun
Jun
I was recently asked to contribute a book chapter about the latest research on supplements and longevity. After diving into the science, I realized much of what I found aligns closely with the advice we already share here, especially when it comes to living better longer. Longevity is not just about adding years to your […]
04
Jun
Jun
Cardio timing in relation to lifting is a topic filled with myths and misconceptions. If your primary goal is size, strength, or power, but you also want to incorporate cardio for fat loss, general health, or recovery, it is important to understand how to structure your training for the best results. Let’s break it down. […]
30
May
May
Over the past few years, GLP-1 medications such as Ozempic and Wegovy have surged in popularity for their powerful effects on appetite regulation, blood sugar control, and weight loss. Yet, despite their growing use, many individuals are prescribed these medications with little guidance on how to manage side effects, support their health, or make the […]
21
May
May
From calorie tracking to macro counting, tracking apps are changing the way people diet. There are many different approaches to dieting, one of the most popular methods is macro counting. This consists of setting a dietary “budget” for calories, carbohydrates, fats, and protein to remain within. On paper, that works great. However, there’s no denying […]
14
May
May
Building muscle while keeping body fat gain to a minimum is one of the biggest challenges in fitness. Many people want to increase muscle mass but worry about gaining excess fat in the process. The truth is, if your goal is to build muscle while minimizing fat gain, muscle growth takes time, consistency, and a […]
07
May
May
So you’re dieting and losing weight. Eventually though, you run into the Goldilocks dilemma: Are you losing weight too fast? Too slow? Just right? In other words—how fast should you lose weight? Well, let’s dive into it. How Fast Should You Lose Weight? Measuring Weight Loss Before I talk about rates of weight loss, I […]
30
Apr
Apr
This is a walkthrough on how to calculate calories in homemade food, determine the macros, and portion it accordingly. There will be a bit of of math in here, but I promise I’ll keep things as simple as possible. If you have access to a free food tracking app such as Macro Sync, you can […]
23
Apr
Apr
Lately, there’s been a lot of discussion about BMI (Body Mass Index) on social media and in health articles. Some people argue it’s outdated, others say it’s flawed, and a few insist it should be thrown out altogether. But here’s the thing: it is here to stay. Whether we like it or not, it plays […]