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 […]
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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
Most muscle-building advice tells you to eat in a big surplus and accept that fat gain comes with the territory. That works if your only goal is adding mass as fast as possible. But if you want to add muscle while keeping fat gain genuinely minimal, the standard advice is wrong for you. The strategy […]
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
Tracking macros from homemade meals is the part of macro tracking people most often give up on. Packaged food is easy (the label does the work) but homemade casseroles, stews, and one-pan dinners feel like they need a degree in math. The good news: once you understand the basic process, it’s the same handful of […]
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 […]
16
Apr
Apr
There has been a lot of talk about white fat vs brown fat lately, especially in the context of weight loss. A recent podcast episode sparked the discussion, so I wanted to put together a few key notes to give you a scientifically correct perspective on this topic. Let’s break it down. White Fat vs […]
09
Apr
Apr
Before tracking apps. Before TikTok. Even before Facebook, I started my fat loss journey in the wild west of the internet—where advice was conflicting, and myths ran rampant. One of the biggest? “Eat too little and you’ll stop losing fat.” Closely followed by: “Eat more, and the scale will drop.” I heard it, I believed […]