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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.

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...

Body Recomposition and Trained Individuals

Body Recomposition and Trained Individuals

Body recomposition refers to the process of building muscle mass and dropping body fat simultaneously. This is obviously ideal for most, if not all, clients that we work with. Changing that ratio of lean body mass to body fat is not only beneficial for long term health and fitness levels, but achieving body recomposition over time is especially important for physique competitors as well. The overall goal for physique athletes is to drop body fat and maintain/build muscle mass in order to present their best...

Personal Responsibility is Cool

Personal Responsibility is Cool

“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Victor Frankl wrote this in Man’s Search for Meaning, his harrowing account of life in the Nazi concentration camps. Frankl was also a brilliant psychiatrist and founder of logotherapy, a type of psychotherapy that stems from the belief that ‘striving to find meaning in life is the primary and most powerful driving force in humans.’ His teachings,...

Overfeeding and Human Variability (Pt. 2)

Overfeeding and Human Variability (Pt. 2)

Overfeeding studies can be categorized as studies that seek to investigate the consequences of chronic overfeeding, or consistently overeating calories, in humans and their biology. As we know from part 1, overfeeding studies may seem pretty straightforward, but they can actually teach us a lot about the unpredictability of humans and our bodies. Alongside the obvious body composition and weight changes that come from overfeeding, changes in metabolic rate, total energy expenditure, and even disparities in eating...

How Long Should You Expect Your Contest Prep To Be?

How Long Should You Expect Your Contest Prep To Be?

The million dollar question every competitor asks is “How long will be my prep be this season?” The short answer: However long it takes for your body to get stage lean. The nuanced answer: It will depend on a multitude of factors including your offseason, dieting history and starting body composition to name a few. How many times have you seen or heard of the standard ‘12 week competition prep’ from coaches within the industry? This used to be the gold standard but realistically, 12 weeks just doesn’t cut it for...

Relative Energy Deficiency in Sport (RED-S)

Relative Energy Deficiency in Sport (RED-S)

The condition known as the “female athlete triad” has been acknowledged since 1997 and is characterized by a set of three medical conditions: inadequate energy intake (with or without disordered eating), amenorrhea (the absence of menstruation), and decreased bone health. In 2014, the International Olympic Committee (IOC) introduced what we now know as Relative Energy Deficiency in Sport (RED-S), which is a more comprehensive, and more inclusive condition as it can be diagnosed in both males and females. RED-S...

What Overfeeding Studies Can Show Us (Pt. 1)

What Overfeeding Studies Can Show Us (Pt. 1)

Weight regulation and the obesity epidemic in itself is multifactorial in nature. There is a plethora of different factors at play when we start to consider why and how weight gain occurs, and subsequently persists long term for certain individuals and/or populations. A widely researched topic of interest that provided us with valuable baseline information about weight regulation is known as human overfeeding studies. Essentially, these studies aim to figure out the ins and outs of weight gain and the adaptations...

When is Overeating Warranted?

When is Overeating Warranted?

Not sure if I can call this title clickbait per se, but it’s certainly not an article you’d expect to see from most online coaches. But that’s exactly why I wanted to write an article on it because it’s such a nuanced discussion. A short post wouldn’t do this topic justice. First, let’s define overeating for the purposes of this article: Overeating would be considered anytime someone actively chooses to eat past their normal calorie goals with intention. These meals are typically calorie dense. Notice how I used...

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