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You have likely seen the online uproar surrounding the release of the 2025-2030 Dietary Guidelines for Americans (DGAs) and its accompanying graphic, an inverted food pyramid. Depending on which talking head you listen to, these changes are either a catastrophic departure from science, a negligible change, a reemergence of suppressed real science, a long-awaited return…
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“Flexible dieting” or “IIFYM” presupposes certain skills. The research-based concept of “flexible restraint” is more nuanced, relates to diet success, and involves “diet autoregulation,” but its success also depends on an often unspoken set of competencies.
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There’s been much public debate about collagen lately, and for good reason. Collagen is touted as a tool to positively impact numerous outcomes ranging from strength and joint health to cosmetic improvements for hair, skin, and nails. What’s interesting about this debate is that the evidence is legitimately messy, which has ultimately pitted evidence-based pro…
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It’s often said that a mere 20-25 grams of protein can maximize the muscle protein synthesis response to a meal. Are you “wasting” protein when you consume more? A new study investigates.
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Specificity is a given. All trainers learn the “SAID” principle and know that the body produces Specific Adaptations to Imposed Demands. So, if you want to get stronger, you lift heavy. Thus, in a simple, individual, closed-sport like powerlifting, it’s no surprise that highly specific training is commonly seen, and it undoubtedly works. However, in…
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As a veteran close to your genetic potential, the big rocks should already be in your cup. So, you’re looking for any and every stone to turn over, no matter how small…but there may still be some large stones out there. Is it possible you missed some strategy or approach that will unlock further progress?…
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It’s oft-repeated in our community that so long as energy, macros (especially protein), and fiber are matched, the amount of processed food in your diet is inconsequential for body composition. But is this true when it comes to how such a diet impacts your habitual energy intake and ad libitum consumption of food?
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Intermittent fasting strategies often induce spontaneous weight reduction. A meta-analysis explores the effects of intermittent fasting on appetite, and surprisingly finds non-significant results.
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In the powerlifting world, it’s often joked that “cardio” can refer to anything over five reps. A new study searches for some truth behind the joke by exploring the cardiorespiratory and aerobic demands of squatting.
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For decades, bodybuilders have preached that “switching it up” is needed for continued growth, often taking the form of high exercise variety. While there is truth in this belief, it can lead to inefficient training if you don’t know why and how to apply it.