Nutrition & Training Before Supplementation

Timestamps 00:13 More often than not supplements are not always the primary solution 00:42 Most people do not realize how little they understand about programming 03:02 Working in your wheelhouse; people need a lot of help in a lot of areas 05:02 Educating yourself with a critical eye 06:17 It doesn’t matter what the research […]

Customized Nutrition Strategy

Timestamps 0:25 Mistake #1 1:50 The only way to be precise with your macros 2:38 Mistake #2 4:30 The effect on calories of whole food vs junk, even if they’re “the same” 5:35 Over-eating calories but under-eating nutrition 7:30 Why you can’t use a blanket amount of caloric deficit for everyone 8:30 Mistake #3

Preparing for Fat Loss

Going immediately to less calories or metabolic training may not be the most effective method for long-term fat loss for those who have a lot of fat to lose. Timestamps 1:00 The factors that will improve your ability to burn the most potential body fat long-term 2:00 Raising the threshold of energy expenditure before stress […]

Top 5 Changes to Nutrition Strategies in the Last 5 Years

  Timestamps 0:22 Biggest change 1:11 Importance of periodizing nutrition according to training stimulus 2:25 Third change 3:52 Food sensitivity testing 5:21 Paying attention to the liver  

How to Determine When to Re-Feed

Timestamps 01:03 When your evaluating when to re-feed, what you need to be doing 01:40 If we are focusing on body composition we will notice these things that will help us to determine if a re-feed is necessary 03:15 If you have complicated things going on with your physiology 06:10 Other things to assess during […]

The Importance of Fiber

You are no doubt familiar with the importance of your macronutrients (proteins, carbohydrates, and fats) for health, performance, and body composition.  But your fiber intake, and the type of fiber, can be equally as important for optimizing your health and recovery. There are two main classifications of fiber, soluble and insoluble, and each play important […]

How Many Meals Should You Eat Per Day?

The first thing we need to address is the common myth about meal frequency that pervades the health and fitness world. Eating more meals per day in and of itself does not “stoke the metabolic furnace”, as it has been claimed.  It is not going to automatically make your body upregulate it’s metabolism and calorie […]

Nutrition Label Deceptions

Performance improvements and muscular growth are contingent upon both the stimulus from training and the availability of nutritional resources to recover.   Most would agree that it is important to manage what we put into our bodies if we expect to get the most from our carefully planned diets and rigorous training regimes.  Although it is […]

Cinnamon: The Surprising Advantage Sitting on your Shelf

Cinnamon is of course a popular spice used during the holiday season, and often found in bakery favorites, but you may be surprised to learn that it also enhances much more than the topping of your favorite carb-coma-inducing desserts! Its slightly sweet and aromatic flavor is not only enjoyable (to most), but it provides a […]