Category Archives: Body Composition
Why Protein After Resistance Training?
Throughout the course of the day, there’s a balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB). And generally speaking, regular protein consumption stimulates MPS and slightly reduces MPB (positive protein balance); while fasting, or a long time between meals, reduces MPS and slightly increases MPB (negative protein balance). This is important, because…
You Are NOT a Kitavan Islander
You want to lose fat and improve your health, so you start researching the best approach. The more you ask around and read online and in newspapers, the more you get encouraged to experiment with a low carbohydrate strategy. Your new life will consist of meat, vegetables, nuts, seeds, water, coffee, tea, and maybe even…
Quinoa – The High-Carb Seed You Don’t Need
It seems Quinoa has gained a reputation similar to the bean – with the majority of the population convinced it’s a high-protein food that’s somehow equivalent to meat. But just like the bean, it’s far more carbohydrate than it is protein: And realistically, it’s just another over-hyped seed packed with damaging plant defenses. “phytic acid…
How Poor Sleep Makes You Fat & Sick
Sleep is of utmost importance to your body composition, because it can positively or negatively affect your hormonal profile – with just one hour of missed sleep (than what is optimal for you) prompting your brain to release cortisol, and throwing off your natural circadian flow of “elevated in the morning” and “decreasing throughout the…
Eat Eggs…WITH The Yolks!
One of my all-time favorite conversations with clients goes like this: Me – “So give me a typical day of eating for you?” Client – “Well, I eat pretty well. I usually start my day off with an egg white omelet…” Me – (insert shot clock expiration sound) Simply put, removing the yolks from eggs…
Nature’s MCT Oil – That You’re Probably Not Consuming
The saturated fat in coconut and palm oil is predominantly a medium chain triglyceride (64% MCT), which has been shown to increase fat burning and metabolism. This is more than likely because of its ability to produce heat (it’s thermogenic) and provide immediate fuel, so more fat is oxidized and less stored away as body…
Interval Walking to Burn Fat?
I’ve shown you that a sedentary lifestyle is your bigger risk factor for heart disease, demonstrated that daily walking is essential for a healthy brain, and proven that eating right and walking burns more fat than carb-ing up to fuel an excessively long run. But what if I told you that interval walking is going…
Lower The Carbs – Higher The Fat Burning
Let’s be honest, the reason most of us try to make nutritional changes is to improve our physique. As although staying healthy and preventing disease are important, we ultimately pass on dessert because we want to look better in our swim trunks. But that being said, looking better and “losing weight” don’t exactly go hand-in-hand. …