Category: Science
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual, is using protein as the main or sole component of a surplus in calories. This...
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Artificial sweeteners were created to make food taste better without adding calories. Some of the most used artificial sweeteners are saccharin, aspartame, and sucralose. There are a few key terms...
How To Count Your Steps For Weight Loss
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At A Certain Point? Total daily energy expenditure (TDEE) is the net amount of energy utilized...
What Does Your Body Store As Fat Easiest? Carbs vs. Fats
Is it harder for the body to store carbs as fat, than it is to store fat as fat? Total daily energy intake and expenditure dictate whether we store energy...
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet focus on the overall calories and macronutrients while manipulating food choices to meet their nutrition...
Does Cortisol Affect Fat Loss?
Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid (GC) hormone. Glucocorticoids are strong inhibitors of inflammatory processes and are widely used to treat...
How Much Protein Can You Absorb In One Meal?
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients from the gut into systemic circulation. When people ask about absorbing protein they are usually...
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single bout of unfamiliar eccentrically based exercise gives protection against muscle damage from a subsequent session...
Does Periodization Matter For Hypertrophy Training?
What is Training Periodization? Periodization is the manipulation of training variables over time to reach a desired performance or aesthetic goal. The definition has some flexibility and there are dozens...
Reverse Dieting, Body Recomposition, and How To Train While Cutting
Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review with 2-3 top studies on specific topics catered to our audiences’ goals, questions, and struggles....
How Low Can You Take Your Calories?
People want to lose weight as fast as possible, but at some point it becomes counterproductive to continually lower your calories. Once you identify a diet you enjoy ⸻whether it...
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you want to learn how to interpret research go read each study before reading the breakdown...