Workout volume is a key factor in muscle growth. The number of sets and reps for each muscle group directly impacts results. Too much volume can lead ... Continue Reading
Can We Determine the Limit of What a Human Can Lift?
Human strength continues to defy expectations, pushing past the limits once thought unbreakable. 2017 World’s Strongest Man (WSM) Eddie Hall stunned the world by deadlifting 500 ... Continue Reading
Beef Actually Isn’t Bad for Your Heart?!
Beef is a rich and high-quality source of protein, but its impact on cardiovascular health has long been a topic of concern. Due to its high saturated fat content, many believe consuming beef elevates the ... Continue Reading
Which Is Worse: Butter or Seed Oils?
Which is the healthier choice regarding cardiovascular disease, mortality, and cancer risk: butter or seed oils? Recent discussions raised concerns about seed oils, with animal studies suggesting they ... Continue Reading
What Happens If You Eat Too Much Protein?
Protein is the key to muscle gain, but what happens if you consume too much? Will you gain extra muscle or excess fat? In a March 2025 podcast, nutrition expert Thomas DeLauer and nutritional ... Continue Reading
Be Aware of These 5 Protein Myths
Protein, a vital macronutrient composed of amino acids, plays a crucial role in muscle building, repair, maintenance, and growth. However, numerous myths persist about the ... Continue Reading
Can Creatine Reduce Depression?
Creatine, a natural energy source stored in muscle cells, is key to powering high-intensity exercises and heavy lifting. (1) Research indicates that combining creatine supplementation with resistance ... Continue Reading
Does Ozempic Negatively Affect Muscle Mass?
GLP-1 weight loss drugs like Ozempic and Wegovy are making headlines, but are they stripping away muscle and fat? That question was recently posed to Dr. Layne Norton, PhD in Nutritional ... Continue Reading
How Diet Breaks Impact Metabolism
If you’ve hit a weight loss plateau or are experiencing adverse effects of a strict low-calorie diet, it might be time to consider a diet break. As the name suggests, a diet break involves taking a break ... Continue Reading
The Science of Calf Growth — Are They Different From Other Muscles?
Strong calf muscles help maintain balance, enhance running performance, support explosive jumping, and promote upright posture. Developing the calves prevents lopsided, upper-body-heavy aesthetics with ... Continue Reading
Polyunsaturated vs. Saturated Fat — Are Seed Oils Toxic?
Seed oils, mainly polyunsaturated fats, are popular for cooking due to their versatility, high smoke point, and affordability. These oils, derived from soybeans, sunflowers, and canola seeds, have become ... Continue Reading
Training Fasted vs. Fed — Which Makes You Stronger?
Fasting is common during religious observances like Ramadan and Lent. Intermittent fasting is a relatively common diet technique to lower calorie intake and is often effective, but are there performance ... Continue Reading
Foods That Suppress Appetite by Targeting the Brain’s Hunger Receptors
Appetite suppression is one way to achieve weight loss efforts. (1) Weight-loss programs often prioritize protein when tracking macronutrients since it boosts satiety, helping curb appetite and ... Continue Reading
What Is Bigorexia?
Bigorexia, a slang term for muscle dysmorphia, is a mental health condition characterized by an obsessive focus on muscle size. Common among male bodybuilders, individuals with ... Continue Reading
Is Training to Failure Overrated?
“Do as many reps as you can” is a common exercise cue and one you may have heard many times. A general assumption is more effort equals better results. But do you need to empty your tank on every set for ... Continue Reading
Fat Burn Isn’t Fat Loss. Here’s Why
Is fat loss different from fat burn? Dr. Layne Norton explains that fat burn is often misunderstood and mistakenly equated with losing body fat. While fat burn plays a role in fat loss, it’s not the ... Continue Reading
Gene-Environment Interaction Explained
Gene-environment interaction (GxE) refers to the dynamic relationship between an individual's genetic makeup and physical and social environment. This interaction factors into what determines how a ... Continue Reading
Is Eating Before Bed Actually Bad?
Some argue that late-night eating is a recipe for poor sleep and fat gain. Others swear skipping bedtime nutrition limits muscle gain. Who’s right? While research suggests eating close to bedtime isn't ... Continue Reading
16 Ways the Keto Diet Has Evolved
The keto diet minimizes carbohydrate intake to prioritize more fat in an attempt to prompt the body to burn fat for energy, support weight loss, control appetite, and help treat health conditions. ... Continue Reading
Do Artificial Sweeteners Impact Diet Quality?
Can artificially sweetened drinks be helpful weight loss tools, or are they secretly sabotaging health and fitness goals? Dr. Layne Norton dissected recent research favoring “diet” products and explained ... Continue Reading
The Impact of Diet and Training on Your Bones
A balanced diet and resistance training are essential for maintaining overall health. They provide nutrients needed for bodily functions while enhancing strength for everyday activities. One benefit is ... Continue Reading
4 Studies to Determine the Best Biceps Exercise
Incline curls and preacher curls are two of the most popular biceps exercises for good reason. They stretch and load the elbow flexors — biceps, brachialis, and forearms — crucial for hypertrophy. Which is ... Continue Reading
What Should You Drink to Stay Legit Hydrated
Hydration is vital to health and physical performance. While it seems common sense that drinking water is the most efficient way to stay hydrated, is that true? Are there more hydrating beverages than ... Continue Reading
Fructose: Friend or Foe?
Fructose is a naturally occurring simple sugar found in many fruits and plant-based sources like sugarcane, vegetables, sugar beets, and honey. Known for its intense ... Continue Reading