"Eat carbs every single day for the rest of your life" Yes you read that right. It's sad that the statement I provided you would usually be deemed a misnomer this day and age. The reality is there isn't a valid study to support the superiority of LCD (Low Carb Diet) or VLCD (Very Low Carb Diet) on metabolic rate, hunger/appetite, or weight and fat loss. Especially when compared to the overwhelming amount of evidence to disprove the whole notion. And the National Weight Lo

"Red No. 40, Yellow No. 5 and 6, Blue No. 1 and 2. are toxic to your health" No doubt the topic of food dyes on general and mental health factors is running rampant right now, so I figured that I would join in on the fun and address what science actually says on the matter since it's part of my brand. Too simplify, I'll break the blog up into two distinct parts which address and provide the current evidence on food dyes as it relates to cancer since that seems to be one of t

'Draw your abdominals in to build a stronger healthier core" This one isn't very hard to prove. Have someone hit you in the stomach and see what your natural instinct is, or try to draw in. Bottom line, is it's not going to work out to well for you. And if that somehow offended you go ahead and perform a weighted squat while trying to keep from bracing or drawing your abs outward. It's nearly impossible. I could have picked several squat variations to make the point, but

"Use intense strength training to correct your posture more than actual postural restoration drills" It almost goes without saying that posture drills normally don't translate, simply because they don't prepare you for moving in everyday life (Law of Specificity). You can do static positions all you want and it won't hurt anything, but you still always need movement, tension, stress, and appropriate stimuli (I,e, Plank) or it's fundamentally useless in all cases, as there ar

"Use bearable static pressure when Foam Rolling (SMFR)" There are a lot of approaches circulating when it comes to applying foam rolling soft tissue work. Many are plausible and effective for different objectives, but when It comes to managing neural and muscle tone or activity, the original message associated with the resilient technique still reigns supreme after all these years. Be sure to also look out for triggers that tend to form at or near the musculo-tendonous jun

"Movement evaluations are mandatory for all clients and athletes" I want to preface that at one time or another over the past 20 years I have practiced exercise testing and various popular and supposedly essential movement evaluations with my clients and athletes. Whether Its The NASM's OH/Single Leg Squat Screening, Goniometric Testing, The Functional Movement Screen, or Orthopedic Tests (i.e. Kuhns Series), Impingement Tests, or any other I've been there and done that. Th

"The Most Underrated Healthy Benefit of Walking" "Optic Flow" is the wider vision response that allows our eyes to move laterally and use our peripheral to see objects as they pass by as we move forward. This turns off the overworking Amygdala in the brain and increases PNS response, which immediately reduces stress and anxiety. Stimulating the PNS activates "The Rest and Digest System" that everyone is trying to tap into these days. This is also partly why active individ

"Carbohydrates aren't essential" I've seen this statement thrown around carelessly for years and years, and it often stems from very legitimate resources whom I respect tremendously and definitely help the industry overall. However, it's extremely short sighted and "unrealistic" more than anything because literally every human being that has walked the face of the earth circles back to eating carbohydrates at some point no matter how much disdain or willpower they possess.

Even though all supplements in themselves have very limited effects in the body, they are a blast to research and study. Also, if you can locate a few that work in harmony, then "supplement stacking" can create an effective synergy for you that is better than any single one alone and definitely may be worthwhile. We live in a very stressful world and "Fight or Flight" is all too common. Not to mention chronic stress's link to various types of potential disease. So, if some

I'd like to preface this blog by letting you know that I'm not a big supplement guy. I love reading all of the research and trying to find ways to help my clients and athletes gain a legal competitive edge, but the industry creates far too much hype. Rarely does a supplement really stand out and offer something that food can't provide you in the first place. After all, magnesium and other supplements usually provide something that you need in pretty trace amounts (aka micr

Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll s

It still amazes me that, after around 50 years of online fitness education, many people are still under the impression that a single food of any kind will influence their results. You'll hear these common notions and bio-hacks like "Superfoods" that somehow cure cancer or melt fat off of your body, alleviate your mental health, and so much more I won't bother to name. I had one of my dear friends rant about this concept the other day. This isn't to say that collectively fo

If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency. #1-Metabolic rate/fat loss #2-Muscle Building and P

The answer here is a resounding NO! The production of fat from carbohydrate sources is referred to as De Novo Lipogenesis, and it’s rare, contrary to popular belief. The biggest reason why is because of the backup energy store pool at the liver and muscles store around 2000 calories of glycogen for when we need it. Couple that with the fact that the extra carbohydrates at least raise the metabolism enough to burn off the extra carbohydrates by elevating your thyroid and nerv

What are micro-progressions, and how can they help you achieve your goals? You may have heard the term “Micro-progression” utilized before when it comes to subtly advancing an exercise. You may have also just sub-consciously dismissed the notion and brushed it off since current exercises were accomplishing exactly what you wanted at the time, or you embraced the concept because you were stuck in your training program when all other variables seemed to be in order. However, r

If you happen to be reading this right now I challenge you to strongly consider what I'm about to share with you, as it goes against the grain of everything you've been taught when it comes to contemporary nutrition. I'm certain that just about everything that you have read up until this point, or will read surrounding vegan nutrition has been extremely positive, with very few opposing opinions. Please read that last word for me; "opinions." It's this word alone that is th