sleep

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...

In Part 2 of this series we looked at the notion that carbohydrates should be avoided at night and demonstrated that this particular law of fitness has some sizeable holes in it. At the end of Part 2 it would have been clear to many readers that the timing of when we consume nutrients can have a...

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...

Really? Want the girls dropping thier jaw when you walk in the room? Want the guys saying WTF when they see you? Want her down on her knees in front of you telling you how hot your abs look before she takes you in her mouth? Really? Yeah, most guys do but they don't want to work for it. Face...

Too much of a good thing is never a good thing. We've all heard that before. But none of us ever can seem to remember complaining about problems with phrases such as "where am I going to keep all this extra money?" or "What am I going to do with all these supermodels in my living room?" Other...

Does anyone use this? I ran across a good amount and wasn't sure if it's worth investing in... just looking for opinions