Why Everyone Needs Protein. Yes, Even You

Protein has a bit of a PR problem.

Many people correctly associate protein with muscle mass, as well they should, since protein and the amino acids that make it up constitute the building blocks of the muscle in your body.  If your muscles are a house, protein is the bricks.


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Why the Mediterranean Diet is Worth Trying If You Want to Improve Your Body Composition

February 28, 2018

For many people, being on a certain diet is the norm these days. After all, food fuels our bodies from the inside out and it has the power to heal (or destroy) us. For some, butter is the enemy, but for others, it is the foundation ...

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How to Use BMR To Hack Your Diet

When people decide they want to get into shape, the first thing they typically do is sign up for a gym.  They start off with great excitement, vowing to hit the treadmill or weight room every day.  They keep this up for a couple weeks,ƒ0 but when the changes don’t ...

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What You Never Knew About Meal Frequency

You know your diet has a lot to do with your weight and body composition.

When it comes to weight loss, and maintaining that weight loss, the number one strategy people use is modifying food intake.

Most people emphasize their food choices, and that’s definitely encouraged. Watching what you eat ...

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Weighing the Facts: When Should You Work Out?


Talk to some people about when the best time to work out is, and they’ll swear that mornings are best.  They’ll tell you getting out of bed earlier has all sorts of benefits, like making you more energized in ...

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How You Can Benefit from Concurrent Training


If you have ever taken multiple medications at the same time, you may be familiar with the term ‘drug interaction’. This often refers to side effects resulting from combining two or more medications.

You are also likely ...

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Why ‘listen to your body’ and ‘do what works for you’ rarely work — and what to do instead.

4 strategies to turn clichéd advice into useful self-knowledge.

By John Berardi, Ph.D.

Cliches like “listen to your body” and “do what works for you” sound like good advice. But they’re not actually that helpful unless you know how to ...

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How Much Muscle Can You Gain in a Month?

If you’ve ever tried to lose weight before, you may have heard the rule of thumb that a 3,500 calorie deficit results in about one pound of fat loss. In other words, if your daily caloric requirement is 2,500 calories and you spend seven ...

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Sarcopenia: What You Need To Know

Sarcopenia: What You Need To Know


It’s no secret that we’re living longer now than ever before. The average life expectancy in ...

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Is it Possible to Lose Weight with an Underactive Thyroid?


If you are being treated for an underactive thyroid, medically known as hypothyroidism, and are struggling to lose body fat, you are not alone. Of the estimated 4.6 percent in the U.S. who have hypothyroidism, many find themselves with undesirable weight gain. ...

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Nutrition is not a belief system.

Why wishful thinking won't get you results, but science might.

By Dan Garner

Nutrition is often seen as a belief system. In other words, the answer to “What should I eat?” is often based on faith, magical thinking, emotional attachments, ...

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How to Stop Overeating Once and For All

You had one too many drinks last Saturday evening because it’s the weekend anyway! At dinner last night, your dessert craving for chocolate cake turned out to be a binge - one tempting slice after another.

And today,  you stuffed yourself with five buttery rolls at the office potluck. You ...

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Hacking Your Hormones to Maximize Health and Wellness

Eat better. Exercise more. You’ve probably heard all of the different things that you can do to improve your health and get yourself back on a healthy path. But if things don’t seem to be working, what else can you do?

There are actually other factors that control and govern ...

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5 Good Reasons Why You Should Work out with Your Friends

Sometimes, it can be pretty hard finishing a strenuous workout on your own. Training with a partner (both male or female), however, opens up a whole new range of possibilities for motivation. Your training partner can help you hang tough and achieve your goals, regardless of how far away they ...

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How to Use the Science of Healthy Habits to Improve Your Life

When it comes to improving body composition, there are some obvious keys to success (such as eating the right type and right amount of food for your goal and doing the right types of exercise).

There’s one more not-so-obvious one that most people don’t think about: healthy ...

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5 Big Things You Stand To Gain By Taking Your Body Composition Seriously

It’s tempting to simply eat with your eyes and misjudge serving sizes, or stay in bed instead of going for an early morning jog. Holding off on things that don’t seem to have an immediate impact at the present is a common, albeit unhelpful, human behavior. The ...

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What You Need to Know About Running and Body Composition

Running has long been a popular sport due to its accessibility and cardiovascular benefits. The styles of running are as varied and diverse as the individuals who take part in the sport; from sprinting to marathoning to even a light jog at the park after work, ...

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How to Use HIIT to Improve Your Body Composition

If you’ve been trying to get in shape recently and you’ve been scouring the Internet for effective workout styles, chances are you’ve stumbled upon something called HIIT, which stands for high-intensity interval training. 

Over the years, professional athletes and fitness buffs alike have sworn by ...

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What Happens to Your Body When You Stop Working Out?

You try to exercise most days, but then you skip a workout.  Maybe that one workout turns into three….and before you know it, three weeks have passed you by without one day of exercise.  Like many who take a workout break, you wonder: “Have I lost ...

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How To Boost Your Metabolism with Exercise

Your next workout could set you up for a speedier metabolism. Your metabolism includes all the things your body does to turn food into energy and keep you going. Some people have a faster metabolism than others.
Some things that affect whether your metabolism is speedy or sluggish include things you don't control, like your age, sex, ...

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