Blog

Should I Lose Weight?

This might seem like a strange question. After all, if you're "overweight" then isn't it a no-brainer that you should consider losing some weight? Well, the first question to answer would be this ... what is "overweight?" Is it above a certain BMI? I hope not because according to BMI, I'm significantly overweight yet I am quite lean and fit ...
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Health-Promoting Behaviors and IIH/PTC

Idiopathic intracranial hypertension (IIH) or sometimes referred to by its older name, pseudotumor cerebri (PTC), is a condition where the body produces excess cerebrospinal fluid and pressure in the spaces that surround the brain, spinal cord, and optic nerves. As you can imagine, this can cause a host of symptoms including some or even all of the following: excruciating pressure ...
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Truth Matters

This week, there was a debate on the Joe Rogan podcast between Stephan Guyenet and Gary Taubes. To keep it overly simple, Taubes is a low-carb advocate who believes the obesity epidemic is a result of the effect of carbs on insulin causing excess storage of body fat while Guyenet believes it’s due to an overconsumption of calories caused by ...
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Sample Calorie Target Templates

Overview A detailed meal plan including what to eat, how much to eat, and when to eat it may sound like the perfect way for someone new to healthy eating to get started. With each meal laid out, there should be no questions when it comes to food intake. Just follow the plan exactly as written and you can’t go ...
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Guidelines When Dining Out

Eating out can be difficult when trying to limit your calorie intake. Most restaurants have the goal of providing the most delicious food possible which often involves adding fat and even sugar to create the flavors we crave. While many restaurants now provide calorie estimates next to each menu item, it may still be challenging to choose options that fit ...
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Calculating Macros: A Goal-Oriented Approach

Macronutrients (AKA macros) are the nutrients that are of primary importance when it comes to dietary requirements. These nutrients (protein, fat, carbohydrate) have the greatest impact on the functioning of our bodies because they are the primary source of fuel to provide necessary energy. On the other hand, micronutrients (vitamins, minerals, etc.) do play an important role in various functions ...
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Hormones And Weight Loss/Gain

It's not uncommon to hear from voices in the health and fitness community that hormones are more important than calorie control when it comes to weight loss. However, is this true? Energy Balance Our bodies require fuel to stay alive and carry out the various activities we engage in every day. This fuel comes from the food we eat. We ...
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Supplementation Resources

If you are looking for the best evidence-based information available when it comes to supplementation, uses, effectiveness, and dosages based on your health-related goals, Examine.com is by far the most trustworthy source around. Whether you're looking for benefits of certain vitamins or for the best way to optimize training performance, this should be the first place you look. VISIT EXAMINE.COM ...
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What To Do If You’re Feeling Tired All The Time

DISCLAIMER: Let me preface this post by saying that this is absolutely NOT to be taken as medical advice. First and foremost, if you are experiencing chronic fatigue, tiredness, etc. and especially if it is a new issue, please make sure to check with your Dr. as a first step to ensure you don't have a medical condition that needs ...
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TIP: Drop Some Body Fat Without Worrying About The Scale – The Power of Protein

I think we can all attest to the fact that it is nice when we can get some benefit from a simple health-seeking habit without giving it a lot of thought. It can be especially helpful when our goal is fat loss and we would rather not think about counting calories or worrying so much about the scale. Research has ...
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