studies

Ever feel like you finally are “on a roll” with getting to the gym? You work out as many times a week as you have planned and keep making progressions, but soon you feel your body working against you. . You start feeling progressively more tired and have a hard time increasing weight/volume...

MPS (muscle #proteinsynthesis or #myofibrillarprotein synthesis) is a measure of how your muscles take up protein from the blood at add to their mass. . After a workout when protein is consumed, many studies use MPS to draw conclusions about where something is good or bad for increasing muscle...

I've been seeing a lot of activity elsewhere with people posting things about using an AI is inherently bad with some agreeing and some disagreeing. I'm not sure I've seen any direct studies that support their conclusions. I'd think that if your estrogen/E2 is extremely high then you'd need an...

Beginners are often concerned with what method they should use to build muscle. The good news is that regardless of method a beginner almost always builds muscle easily during their first months of training. . There are even studies showing that novice runners build muscle without lifting...

150 minutes per week of moderate-intensity aerobic exercise is the recommendation for improving health markers in adults. However, adherence to these recommendations remains low in the overall population. Lack of time has been identified as one of the main barriers to becoming and remaining...

Magnolia bark extract(MBE) has been used in traditional eastern medicine for centuries to aid in anxiety and depression. The 2 main compounds are magnolol and honokiol. Both molecules act on your GABA receptors, which inhibit your central nervous system(calm you down, get your body ready for...

One of the newest nootropic supplements on the market is methylliberine, most commonly seen as the branded Dynamine. Methylliberine is known as a methylurate, which differs structurally from methylxanthines(caffeine, theobromine) by having an oxo group on the 5 membered ring, and is more similar...

Most studies (meta-analyses) investigating the dangerous effects of sugar are in fact based on sugar-sweetened soda consumption in diabetics. The levels of sugar consumed have also been relatively high (around 25% of calories). . This is because studying high sugar consumption in a sick...

Although most common, aspartame isn’t the only artificial sweetener on the market. Stevia is a relatively new sweetener and marketed as a “natural” calorie-free sweetener as it comes from a South American plant, but the fact is that it isn’t nearly as well studied as aspartame, and we thus can’t...

We’re all repeatedly reminded of the importance for proper intake of carbohydrates, fats and protein. What also needs to be remembered, however, is having a balanced intake of dietary fibers. Dietary fibers can mainly be found in cereals, fruits and vegetables. Most people are only eating about...

DHEA has long been purported to increase testosterone and muscle mass in bodybuilders but studies show that’s not the case. DHEA doesn’t have any effect on testosterone and will not increase gains from a resistance training program. A few studies do show mild cognitive benefits in older...

Wearable fitness trackers are becoming increasingly popular as a means of tracking physical activity, heart rate and even sleep patterns, but studies show some surprising facts about the reliability of these devices. . A review of 22 studies on fitness trackers found that step counting was most...

Do you squat ass to grass? . Squats are one of the most common & best compound leg exercises there is. It involves the majority of your major muscles; the calves, quadriceps, hamstrings, gluteus, back and abdominal muscles. Studies have looked into the squat extensively to get insight on correct...

L-Citrulline is probably the most effective nitric oxide booster found in many pre-workout formulas. Not only does L-Citrulline help produce massive pumps, but studies have also found L-Citrulline to have potential performance benefits as well. Shoot for 3-6 grams 30-minutes before your workout...

When do you do cardio? 🏃 . Your muscles store energy as a carbohydrate known as glycogen, allowing you to be able to carry out an intense workout as your glycogen stores are depleted. Refilling these glycogen-stores is one reason why post-workout carbohydrates are important. . Cardio also...

Whey and casein are by far the most popular protien supplements Casein is slow digesting while whey is fast. Long-term, there is no difference in their protein synthesis boosting effects. Milk-products, such as cheese, yoghurt and, of course, milk itself have high amounts of casein protein. ...

I am currently doing my psychiatry rotations, and I am SHOCKED to see how depression and anxiety ruins peoples’ lives. Keep in mind that I’m talking about CLINICAL depression and anxiety. This is NOT the same as feeling sad after a tragic event or feeling anxious due to stress at work. A severe...

We all know that there are different kinds of people with regards to sociability and the “need” for social interactions. This can quite easily be seen in the gym. Do you see yourself as a lone wolf or a social creature, buddying up with everyone you see? Maybe you are somewhere in between. Jonas...

Load and Repetition RangeIf a set of repetitions is performed to failure, it makes little to no difference how much weight (load) you use. This comes with the caveat that there are limits to this. For instance, if you choose a weight with which you can do 30 reps, or 1 rep, these are unlikely to...

If you've*been in the lifting game for a semi-significant period of time, you've heard the Joe Gym-bro mantra that consuming whey protein and simple carbohydrates like dextrose immediately post-workout is crucial to "spike" insulin levels and maximize muscle protein synthesis (MPS).*Since the...