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.
Contents1 Introduction2 Eating Disorder/BDD Descriptions3 Percentage of Populations Impacted (2013)4 Potential Causes of BDD5 Potential Causes of Eating Disorders6 Traits/Behaviors Observed in BDD7 Traits/Behaviors Observed in Eating Disorders8 Associated Social Characteristics9 Treatment Options10 Works Cited Introduction Body image is one’s perception of their body type or body size (Logio, 2008). Negative body image often correlates […]
I enjoyed reading Camron Wright’s Letters for Emily. Henry’s letters teach multiple valuable lessons through engaging stories. Despite the book’s simplicity and ease, it delivers valuable, practical life advice. I recommend this book. This article addresses its messages on resilience, attention, and truth: Resilience: One powerful story describes a fallen mule that stomps down dirt […]
To read the unabridged version (more examples and call to action at end), click here. To lie is to make an intentionally false or deceptive statement. Lying is common in society and as such it is prudent to consider its ethical implications. I have observed that lying is often unsuccessful, if not counterproductive. As […]
Most humans face a profound question: what should I value in life? Perhaps more pressing: why value human being? I give no certain answers, and your values are unique, yet below I share my favorite human characteristics and their paragons. Contents1 Preface:2 Righteousness:2.1 Reflective Questions:2.2 Notable Trait Exemplars:3 Usefulness:3.1 Reflective Questions:3.2 Notable Trait Exemplars:4 Industriousness/Growth […]
Analysis: The “Declaration of the Rights of Man” seems determined to eliminate societal and governmental abuses. The declaration begins, “…believing that the ignorance…of the rights of man are the sole cause of public calamities and the corruption of governments…” (Declaration 1). This quote highlights the tension between French citizens at the time. Turmoil is evident, […]
My peers and desire to help others drive me to labor. My peers motivate me to work indirectly because I admire the incredible effort they dedicate to their immaculate projects. The speed with which my colleagues complete difficult tasks consistently amazes me. Their mastery and competence is enamoring. Therefore, I strive to emulate my superiors’ […]
Introduction: Do you say “goodbye” upon leaving a social gathering? If so (or even if not), I implore you to reconsider your farewell address. I prefer “I’ll catch you later”. Here’s why: “I’ll Catch You Later” I often say, “I’ll catch you later”, upon parting with friends. While seemingly unimportant, this statement truly matters to […]