sleep

By Aadam | Last Updated: July 7th, 2022 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. We get so caught up in trying to find the “perfect” nutrition, training, or supplement...

Lack of Sleep: How Much Sleep Do You Need? How much sleep do you really need? To answer that question, let’s consider an experiment conducted by researchers at the University of Pennsylvania and Washington State University. The researchers began the experiment by gathering 48 healthy men and...

Most people aren’t getting enough sleep, plain and simple. But—and this is the important thing to realize—we don’t recognize that we are sleep deprived. In my article on the science of sleep and in my comprehensive sleep guide, I covered this problem, discussed how sleep works, and shared a...

The Science of Sleep Sleep is one of the strangest things we do each day. The average adult will spend 36 percent of his or her life asleep. For one-third of our time on earth, we transition from the vibrant, thoughtful, active organisms we are during the day and power down into a quiet state of...

Recovery is one of the most underappreciated components of the overall training plan, yet it’s arguably the most important. Training provides the stress that creates an environment for the body to adapt (and become stronger, bigger, faster, you name it), but it’s adequate rest and recovery that...

Help Yourself to Hypertrophy Is your main goal to build muscle? Then here’s what to do (and what not to do) to pack on the pounds. 1. Don’t Diet Every few years, there’s a resurgence in meal reduction diets. Their premise? The optimal way to gain muscle is to greatly reduce meal frequency...

For years, renowned exercise physiologist Dr. Andy Galpin has spent years working with professional athletes and Olympians to help them be at their best when it matters most. While most of those athletes had dietitians, skill coaches, and other health and wellness experts in tow, Galpin noticed...

Ever been overzealous with a diet or training program? If so, you may recall having low sex drive, moodiness, hunger, sluggishness, and possibly even digestive issues. Maybe you thought you were supposed to get used to suffering during a diet and training program. But if that's the case, then...

Vickie stays lean all year long. She always looks like she's a few weeks out from a figure competition. Everyone hates the bitch. No, they don't hate her, but they all want to know her secret. When asked, she just says she eats "clean." But it's not a willpower thing. Vicky just doesn't like...

If you're trying to lose fat, high quality sleep is essential. Regular sleep loss depresses the immune system. Even as little as one week of inadequate sleep disrupts blood sugar to the level of a prediabetic. The effects of stress and cortisol disruption often manifest as difficulty in falling...

SLEEP, FATNESS, AND SADNESS We know from previous research that your sleeping pattern – whether you're a night owl or an early bird – can affect your eating habits and metabolism. In a nutshell, people who stay up late tend to be fatter, even if they consume the same number of calories as the...

BAD SLEEP MAKES YOU FAT Have you noticed that when you get a crappy night of sleep you tend to eat more the next day? It's not in your mind. Bad sleep can be the catalyst for developing a bad body. A new study (a meta-analysis) published in the European Journal of Clinical Nutrition found that...

How about a boost in muscle growth, fat loss, and recovery? How about getting a more restful sleep while doing so? The following tips can help to optimize hormonal output to help with our body composition and performance, and make us feel better while doing it! This optimization includes not...

PROTEIN INTAKE: WHAT WE KNOW The three major factors regulating muscle protein net balance and muscle protein synthesis are: Quantity of protein Quality of protein Timing of protein Science has pretty much got factors one and two nailed down. As far as quantity, the current, best...

Whether you’re an elite athlete reaching for that next personal record, or like most of us who are simply trying to stay a little more focused in our day jobs, there’s a good chance that you’re doing your best to achieve that, except for perhaps the most critical element—getting enough sleep...

There are countless articles on the Internet about "The Best Diet For Abs." But, there is very little out there about the best diet for the most important part of your entire being... Your brain! Lucky for us, living a healthy life is not only good for abs, but also very good for your brain...

Most of us have probably felt it at one time or another: that sluggish, fuzzy, out-of-sync sensation like your brain is running a few seconds behind the rest of the world. Welcome to brain fog. What Is Brain Fog? Brain fog isn't a specific medical condition unto itself. It isn't a recognized...

In order to maximize muscle growth outside of the gym, we need to eat and rest. Sleep is a natural part of our circadian rhythm. We need rest in between days as much as our muscles need rest in between workout sets, as optimal sleep can cause great improvements in muscle recovery and cognitive...

Fifteen years ago, orexins were identified as central regulators of energy homeostasis. Research indicates that orexins are key modulators of the sleep-wake cycle and that these neuropeptides also affect feelings of satiety and hunger. Given their role in energy homeostasis, it was hypothesized...

A cursory glance at the current research into Sermorelin acetate reveals a peptide that is valued for its ability to boost growth hormone secretion. It is used clinically for just this purpose and is thought to be the shortest analogue of growth hormone releasing hormone (GHRH) to maintain all...