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Learn about the latest scientific research and get a closer look into how we implement evidence based practices through a practical coaching lens.

Maternal Impact on Daughter Body Image and Dieting Behaviors

Maternal Impact on Daughter Body Image and Dieting Behaviors

Research has shown mothers play a primary role in their daughter’s eating behaviors and body regard. A mom’s encouragement for her daughter to diet, a mom’s own diet behaviors, and body talk may lead to a daughter’s increased drive for thinness, the propensity to diet, eating disorder behaviors, and decreased body image. Unfortunately, as we’ve seen in our own podcasts, the diets and fads haven’t stopped…

Why One-Size-Fits-All Diets are Inferior

Why One-Size-Fits-All Diets are Inferior

There are innumerable benefits to making lifestyle improvements in the form of what we eat, how much we’re intaking, and the physical activity we do on a daily. What so many people fail to realize, however, is that this process of lifestyle change is not something that can be duplicated from person to person. Some will try and convince you otherwise, but there are way too many variables at play when we go and determine what changes and/or needs must be met for a single client to see improvements.

Why You Can’t Diet Every Time You’re Uncomfortable

Why You Can’t Diet Every Time You’re Uncomfortable

Every time you diet, you’re inducing (normal, yet frustrating) metabolic adaptations and hormonal shifts, creating a strain on your relationship with food and making it harder on your body to maintain the new weight and body fat you’ve hit. To make it worse, the way that most people approach ‘dieting’ is downright horrific. They don’t give their bodies enough time out of a caloric deficit to make any nominal progress forward and they also haphazardly cut calories, but don’t stick with it long enough to actually see changes…

How Water Intake Affects Body Composition

How Water Intake Affects Body Composition

One of the most commonly overlooked pieces of the body composition puzzle is water intake. I have had several clients who had weeks where they nailed macros, workouts, and sleep but their water intake is non-existent. They feel like shit and did not make any progress. The following week, we get water intake back on point, and viola, they feel better, look better, and are back to progressing. Water contributes to innumerable physiological functions from body temperature regulation, to energy production, to...

Discrepancies Between Self-reported and Accurate Caloric Intakes

Discrepancies Between Self-reported and Accurate Caloric Intakes

Just how much of an impact can a few tracking errors make? Well, it turns out that these discrepancies can be quite significant. Understandably, errors on this end would make most of our other efforts and habit changes go to waste. This is especially so since the I’m-eating-less-and-don’t-see-results individuals may be more prone to throwing in the towel before getting to the bottom of the issue.

Should You Test Your Body Fat?

Should You Test Your Body Fat?

Body fat testing has gained popularity and accessibility over the years but do you really need to test your body fat? Is this something that you need to focus on or is it just extra noise in the background? Why are you getting your body fat tested? Who is testing it? What methods are being used and what are you comparing it to? Can you look at this test like a data point or is it going to do more harm than good? These are all important questions to answer and know before you decide to get a test done. And while...

Caffeine Tolerance and Sensitivity

Caffeine Tolerance and Sensitivity

There is nothing like the first sip of coffee or caffeinated beverage in the morning. The caffeine “high” of improved mood, increased focus, sense of more energy, and overall heightened performance is what makes it the world’s most popular drug. For athletes, it is well documented that acute bouts of caffeine consumption have performance enhancing benefits like improved power, aerobic endurance, max strength, and muscular endurance (We have a podcast all about caffeine. Check it out here!) All these benefits make...

Nighttime Casein Supplementation

Nighttime Casein Supplementation

Once paired with resistance training, ensuring that our total protein intake is sufficient is easily the most impactful variable in seeing positive body composition changes. Nighttime casein supplementation in particular is a popular approach that we get asked about often regarding protein timing and maximizing muscle protein synthesis.

Are You Bloated or Are You Full?

Are You Bloated or Are You Full?

The line between being bloated or being full can certainly be a fine one, and something that many clients struggle to distinguish. As a coach, if a client is dealing with chronic bloating and stomach distention that is absolutely something that needs to be addressed. But often times the bloating that a client thinks their dealing with is a normal, healthy response to eating enough food and they are simply full. Why might someone struggle to distinguish between the two? There’s a handful of reasons. You’re coming...

Menu Labeling, Exercise Equivalents, and Our Eating.

Menu Labeling, Exercise Equivalents, and Our Eating.

With rising rates of weight-related health conditions, it’s becoming increasingly important to shift our focus towards a preventative approach regarding lifestyle interventions and combatting obesity. Treatment has its place of course, but if we can prevent these issues from emerging in the first place, that’s an ideal situation for us to be in. This is why knowledge and nutrition education, especially, holds so much value no matter the individual and their starting point. Learning the ins and outs of how to diet...

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