The Smartest Way To Use Protein To Build Muscle (Science Explained), Jeff Nippard

Do you spend much energy trying to get enough protein? My sense of the research and evidence-based recommendations is that getting sufficient protein is a “big rock,” one of those essential pieces to maintaining a healthier bodyweight and building and maintaining muscle mass. AND daily protein, for me, is a “fix it and forget it”Continue reading “The Smartest Way To Use Protein To Build Muscle (Science Explained), Jeff Nippard”

“There’s definitely a false equivalency,” Sigma Nutrition Radio #429: Kevin Hall, PhD & Stephan Guyenet, PhD – Carbohydrate-Insulin Model vs. Energy Balance Model

Do you think carbs are bad for you or inherently fattening? When you feel an urgency to change your physique, are carbs the first thing to go from your plate? Do you worry about the glycemic load of your carbohydrate choices, carefully weighing the pros and cons of a baked potato versus pasta? We areContinue reading ““There’s definitely a false equivalency,” Sigma Nutrition Radio #429: Kevin Hall, PhD & Stephan Guyenet, PhD – Carbohydrate-Insulin Model vs. Energy Balance Model”

“Look beyond aesthetics and look at being healthy,” Food Medic Podcast EPISODE 7 – Eating to thrive not survive in training with Liam Holmes

The longer I spend in the evidence-based nutrition world, the more similar the advice seems to become. Really, once we get beyond the bullshit pseudoscience, the “big rocks” of nutrition are widely agreed upon–get enough protein (but don’t expect it to be magic), gets lots of fruits and veggies, have sufficient fats and carbs forContinue reading ““Look beyond aesthetics and look at being healthy,” Food Medic Podcast EPISODE 7 – Eating to thrive not survive in training with Liam Holmes”

“30 days to fatten you up,” Maintenance Phase, Supersize Me

Let’s start with a confession: until a few years ago, I showed Supersize Me in my health classes. I have a “student” version of the DVD, and I would show it in a Health and Nutrition elective class I taught. In my defense, I was finding myself more and more uncomfortable with the messaging implicitContinue reading ““30 days to fatten you up,” Maintenance Phase, Supersize Me”

YouTube Round-up, mid-March

Bert wants us to evaluate the physiques of some semi-nude dudes from 10 years ago. Ok, I love this video, but like (nearly) always, I’m so wishing there was another version with some ladies included as well. I’ve been a fan of bodybuilding as a sport for a long time, and in this video, BertContinue reading “YouTube Round-up, mid-March”

Book Review–Diet Cults: The surprising fallacy at the core of nutrition fads and a guide to healthy eating for the rest of us, Matt Fitzgerald

Fitzgerald isn’t a science writer, and I don’t know how evidence-based this book qualifies as. He discusses science, but it’s in the popular, journalistic narrative sort of way rather than in the accumulation of data over time with critique and drawbacks sort of way that a more science-minded author would likely do. In any case,Continue reading “Book Review–Diet Cults: The surprising fallacy at the core of nutrition fads and a guide to healthy eating for the rest of us, Matt Fitzgerald”

“Get this hunger monkey off my back,” Breaking Up with Binge Eating, Moving from Calorie Counting to Using Body Signals (And Emotions!)

It seems like the evidence-based folks I listen to and respect land in two camps when it comes to calorie counting. There’s those who see calorie counting as a tool, just a thing you do to keep your awareness and educate your choices, and there’s those who see it as a slippery slope, often leadingContinue reading ““Get this hunger monkey off my back,” Breaking Up with Binge Eating, Moving from Calorie Counting to Using Body Signals (And Emotions!)”

“I feel like I could use a little bit of Gatorade right now,” Jeff Nippard, My New ‘Maingaining’ Diet Explained (How to Eat for Lean Gains)

At about 2pm every day, I hit a slump. I’m a morning person, and no question part of it is simply running low on steam. I’ve put in most of my best, most productive, most creative energies early in the day. By mid-afternoon, though, I’m done, at least for a while. I could use aContinue reading ““I feel like I could use a little bit of Gatorade right now,” Jeff Nippard, My New ‘Maingaining’ Diet Explained (How to Eat for Lean Gains)”

There is Nothing Magic about Kale

For the love of whatever you find holy, please do not force yourself to eat 2 pounds of kale a day. Don’t convince yourself that there’s something magical about confining your eating to a 6-hour window. Don’t talk yourself into thinking it’s rational to cut out all fat, all fruits, all dairy, all starchy carbohydratesContinue reading “There is Nothing Magic about Kale”

What does a habits-based approach to physique change look like?

CW: Talk of fat loss and weight loss The most recent episode of Stronger by Science was all about evidence-based practices to create goals and to establish new, healthy habits. I thought it might be worthwhile and interesting to provide my own examples of these, not from a place of expertise but from a placeContinue reading “What does a habits-based approach to physique change look like?”