The systematic review and meta-analysis titled “Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan” examines the impact of resistance-based exercise programs on individuals with overweight and obesity. The study provides evidence supporting the effectiveness of these programs, especially when…

The systematic review and meta-analysis titled “Effects of gradual weight loss v. rapid weight loss on body composition and RMR” published in the British Journal of Nutrition examines how different rates of weight loss—gradual versus rapid—affect body composition and resting metabolic rate (RMR) in individuals with overweight or obesity.   Key…

Over the last two weeks, we’ve explored how muscle quality and quantity impact disease resistance and survival. In our first email, we uncovered how myosteatosis (fat infiltration in muscle) can lead to metabolic dysfunction, cardiovascular disease, and decreased physical function. In our last email, we built on that idea, revealing…

Why wait for a resolution when you can start making progress today? Here’s something empowering: Your metabolism doesn’t slow down at 30—or even at 40. A groundbreaking study of over 6,000 people revealed that your metabolism remains steady from ages 20 to 60. So what’s causing those extra pounds? Modern…

Summer is the perfect season to harness the longer days and warmer weather for boosting our energy levels. Energy isn’t just about feeling awake; it’s the foundation of every physical activity we do, from the simplest daily tasks to the most intense workouts. Scientific research suggests that maintaining high energy…

A recent study showed how a progressively increasing training program affected various measures of health and performance. It suggested that too much training could be bad for overall health. The study was particularly interested in looking at changes to the mitochondria in the muscles. What exactly did they do? The…

Maximizing endurance and optimizing performance for long-distance athletes goes beyond rigorous training routines. The foundation of sustained energy, efficient recovery, and mental sharpness lies in strategic nutrition. Today we’ll explore essential nutrition tips designed to empower long-distance athletes, enhancing both physical capabilities and mental resilience. 1. Carbohydrates: They’re not just…

As athletes continually seek to enhance their performance and recovery, caffeine has emerged as a key player. Its popularity in the sports world has grown exponentially over the years, and for good reason. Caffeine’s impact on sports performance is backed by science and centuries of anecdotal evidence. It’s not just…

Why should you embrace a healthy lifestyle? Here’s a compelling truth: a life without health is nothing. Statistically, only about 8% of people successfully stick to their New Year resolutions, often because these resolutions are too restrictive or short-lived. However, adopting a healthy lifestyle transcends fleeting resolutions. It’s about feeling…

During exercise, your body uses carbohydrates (carbs) for energy. Exercise also breaks down or damages the protein in your muscles. After a workout, your body needs to restore glycogen (the stored form of carbohydrates) and rebuild muscle proteins. Eating and taking the right supplements after your workout help facilitate the…