Category Archives: Nutrition

Not Seeing Results? You Might Be Lying to Yourself


Are you busting your ass in the gym and not seeing the results you desire? If so, you’re not alone. An alarming percentage of lifters are unhappy with their progress, and many of them blame their genetics for their lackluster results. However tempting it may be to blame genetics, there could be a simple solution.

Don’t get me wrong, genetics definitely play a very large role in determining your ability to lose fat, build muscle, and improve fitness. In fact, I’ve written two articles on the topic (HERE and HERE). The genetically-blessed can see twice the results with half the effort…that’s just all there is to it. However, many individuals wrongly blame genetics rather than take a hard look at their diet and exercise regimens.

read more

Learning From Case Studies

Learning from Case Studies
by Kamal Patel

Case studies offer an interesting perspective on scientific observations. They describe a unique or abnormal event, unlike trials that propose a hypothesis and have an experiment done to test it. There’s no sample size calculation or control group, just one lone, solitary person. So what does this mean when it comes to collecting evidence?

Due to the nature of a case study, it cannot be used as strong scientific evidence, even if it is indexed in PubMed.

Still, case studies can provide valuable insight into potential patterns that should be studied further. For example, more than ten case studies note marijuana usage about one hour before a heart attack or similar cardiovascular event. As it turns out, marijuana can increase heart rate and diastolic blood pressure. Examining this series of case studies could prompt a researcher to dig deeper into the relationship between marijuana and the cardiovascular system.

read more

How Much Protein Do You Really Need?

By Eirik Garnas

Official dietary guidelines generally recommend that everyone should get between 10-20% of their daily energy from protein, and some health authorities even argue that high protein diets (>20%) have adverse effects on health. Even though people who are very physically active have higher protein needs, the recommendations still apply as these individuals usually consume more total calories. However, if we look at the human dietary patterns throughout our evolutionary history, it’s clear that the average protein intake in most countries today is on the low side. While this doesn’t mean that high protein diets are necessary optimal, the mismatch between the typical protein intake in the western diet and the average protein intake in ancestral diets, in combination with the scientific evidence showing the benefits of “high” protein diets for weight loss, muscle growth, and prevention of several types of chronic diseases, suggests that the official recommendations are lower than optimal for many people. This is especially true for strength trainees and other physically active people who want to maximize protein synthesis and gain muscle and strength.

read more

4 Keys to Better Gut Health and Improved Fitness

By Eirik Garnas

“All disease begins in the gut”
- Hippocrates

About 2000 years after the father of medicine said these words, the emerging field of microbiome science and increased focus on the gastrointestinal tract in health and disease have revealed that Hippocrates was probably right all along. Of course, saying that all disease begins in the gut is clearly stretching the truth, but science shows that it’s definitely ground zero for a lot of the ills that run rampant in the modern world. Since around 70% of our immune system is located in and around the gastrointestinal tract, it’s clear that taking good care of the digestive machinery is a good idea if you want to live a long and healthy life. Also, besides the obvious impact on general health, good gut health is also of special interest to those who are interested in fitness, as it in many ways is a key to optimizing workout results.

read more