3,800 words. Reading time: ~14 minutes. Complete amino acid profile calculator included. Article reviewed by scientific researcher of plant protein Victoria Hevia-Larraín. Co-authored by Vincent Sparagna and Sten van Aken. Without their help, I’d still be stuck on the first sentence. Are you a… Flexitarian? Vegetarian? Vegan? Or simply someone looking to eat less meat? They all involve eating […]
Traditionally, bodybuilders are known to cut their rest periods intentionally short. This might entail resting less than a minute between sets of an exercise, if not performing (agonistic) supersets (e.g. tricep pushdowns followed immediately by skull-crushers). However, research usually finds benefit to longer rests between sets. Read on to learn more
Many wonder whether creatine causes hair loss, but there’s actually more evidence to suggest that keto causes hair loss. Read on to determine whether you’ll go bald on keto.
Citrulline (commonly taken as citrulline malate) is known for its performance-enhancing potential. However, the literature on citrulline is mixed, with some studies showing benefit, and others not. Paradoxically, this occurs despite similar citrulline doses (8 grams) and timing (~30-60 minutes pre-workout) across studies. Luckily, Trexler et al.’s 2019 meta-analysis clarifies citrulline’s role in performance. In […]
We know that ketogenic diets promote fat and weight loss. We also know that some lean body mass loss (not necessarily muscle loss) must coincide with fat loss. However, there’s been much debate as to whether hypocaloric ketogenic diets cause muscle loss, or, at least when compared to hypocaloric non-ketogenic diets. In this article, Vincent looks at […]
Authors: Adam Tzur (Facebook, Twitter), Richard Nijholt, Vincent Sparagna (Science and Iron), and Alex Ritson (Medium) What You Will Learn Understand why some people adhere to the ketogenic diet, and why some people fail. What We Did and Why We systematically searched the ketogenic literature for studies on adherence. We gathered data on carb intake, calorie intake, […]
“Popular nutrition books have blamed carbohydrates (specifically, refined sugar) for obesity’s recent rise. Arguments favoring this view generally highlight that carbohydrates or sugars (especially refined sugars) are more fattening than other food sources. For example, in his 2011 book ‘Why we get fat’, Gary Taubes claims that ‘any diet that succeeds does so because the […]
Author’s Note: This was an attempt to create the most comprehensive and research-based guide on macro tracking and body recomposition. Use the table of contents and “back button” to easily navigate the page. This article will be continually updated as new research is published. Reading time: 1 hour and 10-40 minutes. Reviewed by: Antonis Damianou […]
Reviewed by: Antonis Damianou (Myoleanfitness.com), Alex Leaf (Leaf-nutrition.com/Examine.com), and Sérgio Fontinhas (Big Fitness Project) The start of the controversy about red meat and cancer In October 2015, the World Health Organization (WHO) released a report stating that eating processed red meat causes cancer and eating unprocessed red meat probably causes cancer (3,179,193). Is there, however, […]
Authors: Adam Tzur (SCI-FIT), Brandon Roberts (Researchgate, The Strength Guys), and Alex Leaf (Leaf Nutrition, Examine.com) The basics of keto: With the ketogenic diet, you aim to eat 20 to 70g of carbohydrates per day. The body then starts using fat and ketones as primary energy sources. A high protein diet (i.e. 2.2 g/kg) does not seem to […]
Author: Matt Berkowitz (Science Literacy Youtube, Science Literacy Facebook) How do conventional and organic farming each affect the environment? Which tastes better? Which is better for health? What about pesticide content? Which produces more yields? What do the latest meta-analyses indicate? Read here to find out!
“Based on the most recent census data there are 318 million Americans. Of that, 77.4% (~246 million) are adults. Of those 246 million, ~40% are considered obese. This clocks in at 98.4 million people. If we include overweight and obesity we are at 70% of the US adult population. So ~173 million people…”- Brad Dieter […]
Author: Matt Berkowitz (Science Literacy Youtube, Science Literacy Facebook) What are the health effects of salt? Should one minimize salt intake? Is higher salt intake associated with inferior health? Read here to find out.
Introduction Body image is one’s perception of their body type or body size (Logio, 2008). Negative body image often correlates with body dysmorphic disorder (BDD), and thereby eating disorders (such as anorexia nervosa, bulimia nervosa, or binge eating disorder (BED)) (Zahn, 2013). BDD is a psychiatric disorder that produces preoccupation with imagined defects in physical […]