Reverse causality happens when cause and effect are misunderstood, leading to flawed conclusions. For example, does exercise make people happier, or do happier people exercise more? This blog explores how to spot reverse causality and why it matters in health and fitness.

A high protein creamy substitute fo ice cream that carries the nutrient profile of a protein bar. If you have a Ninja Creami at home this is a quick way to please the heart and soul while trying to stick to your fat loss goals.

Periodization simplifies your fitness journey by breaking it into focused phases, each targeting specific goals like strength, endurance, or body composition. This blog explains why periodization matters for everyone, how it prevents overtraining, and how to plan your training cycles for maximum results—no matter your fitness level.

If you’re looking for an easy-to-make lean protein dinner idea, or your meal prep for the week, these Tzatziki Turkey Burgers are about to become a favorite in your kitchen. Perfectly seasoned turkey patties with fresh cilantro and onion paired with a tangy tzatziki sauce. This burger is a lighter, Mediterranean-inspired alternative to the classic beef burger. 

If you’re into fitness or follow health trends, you’ve probably heard it: grip strength is the secret to living longer. But is it really true? Can squeezing a grip trainer or mastering your deadlift actually add years to your life?

Muscle growth doesn’t occur in the gym, it occurs outside the gym. In this blog I discuss some of the more advanced concepts surrounding recovery and some tools you can use to set goals in recovery.

Part 3 of Optimizing Muscle Growth. We dive into the nuances surrounding progressive overload for hypertrophy.

Want to take your exercise selection to the next level? This week’s blog covers some of the more advanced ideologies for exercise selection in the context of bodybuilding.

Here’s a warm dessert to help you combat the crisp autumn air. My high-protein apple crumble embraces the flavors of fall with its juicy, spiced apples and crumbly topping. Whether you're looking to indulge in a guilt-free sweat treat after a workout or simply want a wholesome snack to enjoy with a cup of tea, this recipe is the perfect way to celebrate autumn's produce while staying on track with your health goals. 

This blog is part 1/4 on muscle growth. We go deep into the specific quantitative research on energy and protein intake, and how to optimize it in conjunction with resistance training focused on hypertrophy.

A warm and basic nutrient-dense, dinner recipe inspired by Mexican cuisine. Scaled to make 5 meals for your work week.

How do we think about travelling and training? Well the choice is really up to you. Here are some tips and my experience navigating a long trip and staying on top of my fitness-related goals!

Running is a challenging sport to begin. This blog covers the common issues you may bump into when starting out, like setting expectations too high, dealing with the high impact forces, and avoiding metabolic burnout.

A peach cobbler recipe that is high in protein and low in sugar to help satiate you while satisfying your sweet tooth.

Plenty of people love starting their day with the taste of coffee. This simple overnight oat recipe has a light dose of caffeine while packing a satiating and muscle-building combination of fiber, protein, and healthy fats. 

All about steps: Why they are so important, the recent research on the benefits of walking, and how you can begin to increase your step count with ease.

This high protein potato salad recipe is the perfect pairing for your next summer barbeque. Vegetarian and gluten free without the caloric density of your typical potato salad.

Welcome to the journey!