Commit these numbers and number ranges to memory or jot them down somewhere you can easily reference.

carbs

I hear it all the time, “carbs are bad”. Or, “I know I should quit carbs because they’re bad”. Or, “I don’t eat carbs because they’re bad.” Or, “are carbs really bad?” Well, it depends; depends on you: your goals, your genes, your activities, and your preferences, to name a few. And it depends, Read More

dieting

  Diets do not work in the long run. You may have already figured that out, but haven’t truly figured out why they don’t work and how to get out of the cycle and sustain your weight-loss success. Let’s do that now.

micronutrients

Time to set aside the “macros” talk—carbs, proteins and fats—and discuss the small but mighty micros—as in micronutrients, also known as vitamins and minerals. There are few other compounds included, but we’ll focus on those two.
You know you need vitamins and minerals. But you may not know why, how much, or where to get them­­—besides from a bottle that is. Like everything else, you need these suckers but in appropriate amounts: Too much or too little can cause unpleasant ripple effects in your body.

Oh alcohol: some people love it, some people don’t, some people love it a little too much. Like many nutrition and physical activity topics, the guidance depends on who you are and what you want. I’m sure you’re sick of hearing that—black and white answers are simpler—but it’s true. I’ll break it down a, Read More

chewingfood

If we want to improve our digestion, hydration, potential weight loss, satiety, and enjoyment of our food, we should slow down and chew. Some food digestion begins as soon as you put it in your mouth; foods that are called carbohydrates (fruit, veggies, pasta, bread, candy, etc) start to break down as soon as you take a bite because of an enzyme in your saliva. The less you chew, the less time this enzyme has to start breaking things down.

fats

Here’s the deal with fats–as in the type of fat in your food no on your body–they’re important; well, maybe, it depends. Like everything, it depends on what type of fat they are, how much there is, on you and your goals, your lifestyle, your age, your gender, and so on.
I know, you’re probably annoyed and wanting something more concrete than that; definitive are more assuring: But that’s the truth; it depends. So here’s what you should know about fats to find a more definitive answer for yourself.

humanenergy

  Ninety-five percent of your energy is made by your mitochondria. But let’s zoom way out, since you’re probably reading this on your phone during your lunch break and don’t have time for a rehash of Bio 101. OK, your body has three systems for making energy to use during activity. I talked about one, Read More

MealPrepTetris

Here’s a guide to meal prepping like a boss!
But first, why bother? A number of reasons. For one, it makes your weekdays fairly seamless. Sit back and imagine that for a second…a seamless weekday (at least when it comes to meals). I probably have your attention now, but just in case you need a bit more nudging, here are a few more reasons to meal prep.

fatigue

Recovery is critical. The only thing more critical is pre-covery, or prevention, which includes adequate sleep and nutrition to support your workouts and life demands. Many people don’t realize how important recovery is both from individual workouts and over the long-term training period. Or else they know, but aren’t sure how to do it effectively. Most don’t think about recovery until something goes wrong.