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Sleep, Pt 1: Wrecking Your Diet, One Night At a Time
“Insufficient sleep undermines dietary efforts to reduce adiposity” The title of the study says it all. If there’s one subject I tend to get preachy about, it’s sleep. It’s not exciting like a new...
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Poor Recovery and Increased Muscle Breakdown: Insufficient Sleep Part 2!
I’m really thrilled about how the first part of this series went over. To date, it’s the most-read article on this site, and beat the old one-day record by more than 30%. Now, I’m not primarily happy...
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Buy-In
I’d like to introduce you all to a friend of mine. This is Alex. I’ve known Alex online for a while now, but I didn’t meet him until this summer, when he was cool enough to let us stay at his place...
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Unleash Your Inner Superhero
What you’re getting yourself into: -3,200 words. 8-12 minute read time. If you’re in a hurry, you can skip to the last section for the takeaways, but they may not make as much sense unless you...
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Understanding Nutrition Research
Staying on top of the research in any particular field is difficult. I do my best to stay on top of exercise/sports science research, and that can be exhausting by itself. It takes a lot more than a...
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Gender Differences in Training and Metabolism
What you’re getting yourself into: 2700 words, 8-12 minute read time Key Points Most of the major differences in performance and metabolism between genders can be explained by size and body...
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The Menstrual Cycle and Contraceptives: A Complete Guide for Athletes
What You’re Getting Yourself Into: ~6,100 words, 15-25 minute read time. However, it’s arranged topically, so if there are topics that don’t interest you, feel free to skip over them. Key Points: 1....
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Why Cookie-Cutter Solutions Often Fail: Context
It can be hard to sieve through all the fitness information on the Internet. Picking out the wheat from the chaff is tough, and to make it worse, even a lot of the good information out there is...
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Menopause and Fitness: Sex Differences, Part 3
“Menopause and Fitness” was a collaborative effort between: Jonathon Mummert (Head Coach of Lose Weight Smiling) and Adam Ali (Mastermind of Physiqonomics). Jonathon has spent countless hours studying...
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An Unbiased Look At Artificial Sweeteners
What you’re getting yourself into ~2000 words, 6-13 minute read time Key points Artificial sweeteners are substances 80-700x as sweet as sugar with minimal caloric content. Artificial sweeteners are...
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Training and Diet are Simple Because Your Body is Complex
Your body is a massively redundant, nonlinear, messy system. It has lots of ways to accomplish the same purposes. Here are a few examples. This is the classic image depicting most of the factors that...
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The HMB Controversy: Better than Steroids?
I’ve been debating for a few days about whether I should write this or not. I’m quick to call out ideas that are suspect or outright wrong (while trying to exercise the principle of charity), but I...
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The “Leangains” Intermittent Fasting Study Is Finally Here
Intermittent fasting (or time-restricted feeding, as it’s typically referred to in the scientific literature) has a long history. The yearly fluctuations of calorie availability in pre-industrial...
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Reflecting on Five Years Studying Protein
Note from Greg: This guest post comes from Eric Helms. If you don’t know Eric, he’s a successful coach for 3D Muscle Journey, an INBA natural pro bodybuilder, a scientist who’s going to defend his...
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Perfecting Protein Intake in Athletes: How Much, What, and When? (and Beyond)
Jorn Trommelen is a PhD candidate in Muscle Metabolism and runs Nutrition Tactics. There are two main anabolic stimuli for muscle: exercise and protein ingestion. Protein not only provides the...
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