Holistic Training Blog

The Hunger Crushing Combo Method Review: A New Way to Think About Food (Part 1)

Wed, 01 Apr 2026 18:17:08 GMT

Book Review: Introduction

A note before we begin: This post touches on diet culture, disordered eating, and eating disorders. If these topics are difficult for you personally, please take care of yourself as you read. If you or someone you know is struggling, the National Alliance for Eating Disorders website is available at nationaleatingdisorders.org.

Summary

This introduction to Abbey Sharp’s The Hunger Crushing Combo Method explores how modern diet culture has transformed the simple act of eating into a source of profound moral judgment, shame, and anxiety. By internalizing invisible rules that equate food choices with personal character, many individuals have become disconnected from their own biological wisdom and the evolutionary necessity of finding pleasure in nourishment. Sharp uses her own experience with orthorexia and sobering statistics on disordered eating to highlight the widespread mental and physical costs of this cultural obsession with "correct" eating. Ultimately, the text argues that a healthier relationship with food is possible by rejecting scarcity and rigid restrictions in favor of an evidence-based framework that prioritizes satisfaction, abundance, and body trust.

Introduction

If you've ever stood in the grocery store, paralyzed by whether a particular food is "clean" enough, or felt a flash of guilt after enjoying a meal you actually liked — you are not alone. And if you've ever wondered how eating, something we do every single day, became so complicated, so loaded, and so exhausting, I've been thinking about that very same thing.

I recently started reading The Hunger Crushing Combo Method by Abbey Sharp, a Registered Dietitian, and it's already giving me a lot to think about. This is the first in a series of blog posts exploring the book as I read through it. Today I want to focus on Sharp's introduction — because before she gets into the method itself, she does something important: she names the problem.

Why Eating Well Feels So Complicated

Sharp opens with an observation that I think will resonate with almost anyone who's spent time interacting with diet culture: eating well has become "riddled with shame, morality, and judgement." Not just confusing — morally loaded. As if what you choose to put on your plate is a reflection of your character, your discipline, your worth as a person.

We live in a world overflowing with nutrition information — and yet most of us feel more confused, more anxious, and more disconnected from our own bodies than ever. That's not a coincidence. It's the result of an industry and a wider culture that profits from our insecurity. The more confused and ashamed we feel, the more products, programs, and plans we buy trying to fix ourselves.

Sharp captures just how deep this goes with a striking comparison: she writes that for many of us, reaching for a mini biscotti at the office now carries roughly the same emotional weight as having an affair with a coworker. It sounds absurd — and it is — but it also rings painfully true for a lot of people. That's how disproportionate food guilt has become.

What makes this particularly insidious is that these rules are, as Sharp observes, largely invisible. We don't experience them as external impositions. We experience them as our own thoughts, our own shame, our own failure. We've so thoroughly internalized the rules of diet culture that we police ourselves — often without even realizing we're doing it. The result, Sharp notes, is "a longtime struggle with body dysmorphia, dissatisfaction, and disconnect from your own internal wisdom."

Enjoying Food Isn't a Character Flaw — It's Evolution

Here's something worth sitting with: the pleasure you take in food isn't a weakness. It's not something to overcome, suppress, or earn back through exercise. It's biology doing exactly what it's supposed to do.

Sharp makes a compelling evolutionary argument: our enjoyment of food exists because it motivated our ancestors to seek out the energy and nutrients they needed not just to survive, but to thrive. Pleasure is the mechanism that kept our species alive. Diet culture has done something genuinely harmful in reframing that pleasure as a moral failing — something to be managed, minimized, and constantly negotiated with.

When we shame ourselves for enjoying food, we're not becoming healthier. We're working against our own biology.

The Real Cost of Diet Culture

Sharp doesn't just speak theoretically about the harm diet culture causes — she speaks from personal experience. She found herself deep in the grip of orthorexia, an obsessive preoccupation with eating "correctly," alongside IBS. Her relationship with food became so all-consuming that, as she puts it, her eating disorder became her.

Her story is more common than many people realize. Sharp cites research suggesting that approximately 30 million Americans across a wide range of cultures, genders, and age groups struggle with an eating disorder — and more recent data suggests these numbers have only grown (1,2). A survey of over 4,000 American women found that 65 percent reported behaviors consistent with disordered eating (3). And Sharp makes a point that I think is crucial: you don't need any existing genetic or mental health vulnerabilities to be at serious risk. This is a cultural problem, which means it's broadly distributed.

But even if you've never come close to a clinical diagnosis, it's worth asking what chronic food worry has quietly cost you. The mental bandwidth spent calculating and second-guessing every meal. The social moments shadowed by anxiety. The simple pleasure of eating that somewhere along the way got replaced by vigilance. These are real costs, even when they go unnamed.

What Is the Hunger Crushing Combo Method?

This is where Sharp's book becomes not just a diagnosis of the problem, but a path forward. She closes her introduction with a promise: a way of eating well that trades scarcity for abundance, fear for pleasure, and confusion for clarity. No rigid rules. No shame spiral. No list of forbidden foods.

The Hunger Crushing Combo Method is Sharp's framework for building meals that work with your biology rather than against it — designed to help you feel genuinely satisfied, nourished, and free from the exhausting cycle of restriction and guilt. I'll be going into much more detail about the method itself in future posts, but at its core it's about returning to something we've largely lost: trust in our own bodies and the wisdom they already carry.

A Different Relationship With Food Is Possible

What I find most compelling about Sharp's introduction isn't just the critique of diet culture — though it's a crucial and necessary one. It's the insistence that a different way is possible. That eating well doesn't have to mean eating fearfully. That nourishment and pleasure aren't opposites. That abundance, not scarcity, is the foundation of a healthy relationship with food.

I'll be continuing to read and share my thoughts on The Hunger Crushing Combo Method in the weeks ahead. If this resonates with you — if you've ever felt exhausted by the noise of diet culture and wondered whether there's a better way — I hope you'll follow along.

References

1. Sharp, A. (2026). The Hunger Crushing Combo Method .

2. Deloitte Access Economics. (2020). The social and economic cost of eating disorders in the United States of America: A report for the Strategic Training Initiative for the Prevention of Eating Disorders and the Academy for Eating Disorders . Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/striped/report-economic-costs-of-eating-disorders/

3. Bulik, C. M., & Reba-Harrelson, L. (2008, May). Disordered eating behaviors among American women aged 25–45 . Survey conducted in partnership with SELF Magazine and the University of North Carolina at Chapel Hill. Presented at the 2008 International Conference on Eating Disorders, Seattle, WA.

Full-body, upper-lower, or push-pull-legs: which training split is right for you?

Mon, 23 Mar 2026 19:24:22 GMT

A Guide for Training Splits

TLDR: Consistency and lifestyle fit outweigh the specific mechanics of any training split. While the fitness industry often debates which structure is "optimal," I argue that the best program is simply the one you can sustain without it breaking your schedule.

Full body training is highlighted as the most versatile and underrated option, debunking the myth that it’s only for beginners or requires hours in the gym; in reality, it offers the greatest flexibility and can produce significant results in as little as two 30-minute sessions per week. Upper-lower and push-pull-legs splits are presented as valid alternatives if they align with your personal preferences or discipline levels, though they often come with higher scheduling costs and potential recovery overlaps in the lower back. Ultimately, because muscle growth is primarily driven by hitting 10 to 20 hard sets per muscle group per week, any of these three vehicles can work as long as the volume is consistent and the intensity is high .

Have you ever searched for the best training split and walked away more confused than when you started? One source swears by push-pull-legs. Another insists upper-lower is the gold standard. A third tells you full-body training is only for beginners. The internet is full of confident, contradictory advice — and if you’re trying to make a sensible decision about how to structure your training, it can feel impossible to cut through the noise.

Here’s the frame I come back to every time: the best program is the one you will consistently do. That means it has to fit your life, your schedule, and your goals — not someone else’s. With that in mind, let’s take an honest look at all three splits, what the evidence actually says about them, and how to figure out which one belongs in your life.

Full-body splits

One of the biggest barriers I see keeping people out of the gym isn’t laziness — it’s a lack of nuance. When people don’t have a clear picture of what effective training actually requires, they default to all-or-nothing thinking. They assume a workout has to be 60, 90, maybe even 120 minutes to be worth doing. So when life gets in the way, and they only have 30 minutes, they skip it entirely. That’s a real problem, and full-body training is one of the best tools I have for dismantling it.

With a well-designed full-body program, I can get a beginner meaningful results in two 30-minute sessions per week. If someone can only train once a week, that’s not a failure — I’ll apply minimum effective dose principles and build them a solid 60-minute session that covers everything.4,5 Using compound lifts as the foundation, prioritising machines and dumbbells to cut setup time, and structuring the session around circuits, supersets, and drop sets, I can fit in a proper warm-up, some balance and plyometric work, and still get through all the main lifts in under 45 minutes.

For volume, I typically program two sets per exercise and one to two exercises per muscle group. That might sound conservative, but if those sets are taken close to — or all the way to — failure, the stimulus is more than enough for beginners to see consistent progress.1 And honestly, it’s enough for advanced trainees too, especially those balancing other demands on their recovery. I do full-body training myself to balance my strength work with my swim training. It lets me train hard in the water and in the gym without one undermining the other.

The flexibility of full-body training is, I think, the most underrated thing about it. Miss a session and you haven’t lost an entire muscle group for the week. Adjust the frequency up or down based on what life is throwing at you. It’s a structure that bends without breaking — and that makes it far more sustainable for most people than anything requiring four, five, or six days of commitment from day one.

Upper-lower splits

Upper-lower splits are a solid option for people who have built consistent training habits and have fewer time constraints — whether that’s someone who has been training for a year or two, or simply someone who is naturally more disciplined about scheduling. Some people also prefer to keep upper- and lower-body work separate, and that preference is worth respecting.

One advantage upper-lower splits have over push-pull-legs is structural. Pull days and leg days share a lot of overlap in the posterior chain — particularly the erectors — which can create a recovery problem that shows up both on paper when I’m programming and in what clients report feeling in practice. Upper-lower splits are not entirely immune to this either; upper days load the erectors isometrically through rows and pulls, and lower days hit them directly through hinges and deadlifts. But the four-day structure provides enough of a buffer that it’s manageable — it’s more a matter of programming thoughtfully than a fundamental flaw.

That said, I want to push back on a common assumption: that upper-lower splits are inherently better for more advanced trainees than full-body. The evidence doesn’t support that. What the research does suggest is that keeping hard sets per muscle group under around 10 per session is likely optimal for most people — beyond that, you get diminishing returns quickly.2 Full-body splits actually handle this well, easily accommodating 10 sets for at least a couple of muscle groups per session, while staying within that productive range. And for most people who aren’t chasing a stage, 10 to 20 hard sets per muscle group per week is probably the sweet spot anyway3 — full-body can cover that just as effectively as upper-lower, often with more scheduling flexibility.

Upper-lower splits do retain some flexibility, but less than full-body. A missed session costs more when your week is built around four specific days rather than two or three interchangeable ones.

Push-pull-legs splits

Of the three splits, push-pull-legs is the one I recommend most on the basis of preference. If someone genuinely enjoys the structure — keeping pushing movements, pulling movements, and leg work in dedicated sessions — that enjoyment is a legitimate reason to use it. Adherence matters, and a program someone likes is one they’ll actually stick to.

The posterior chain overlap I mentioned in the context of upper-lower is more pronounced here. Pull days and leg days both load the erectors significantly, which can compromise recovery between sessions. The best way to mitigate this is to organise the week as pull-push-legs rather than the more commonly seen push-pull-legs, and to run it on a three-day schedule. That structure gives enough buffer between the pull and leg sessions that the overlap becomes manageable rather than problematic.

As for the six-day version, I don’t think three days is almost always the better call. Six-day PPL is a legitimate option for anyone with the schedule and recovery capacity to handle it. I’m just not aware of a strong performance case for PPL over the other splits at any experience level. If you’re drawn to it and your life supports it, run it. If you’re choosing it because you think it’s the most advanced or effective structure available, the evidence doesn’t really back that up.

Comparing the three splits

Across flexibility, volume efficiency, and beginner-friendliness, full-body splits come out on top in all three categories. That’s not a knock on upper-lower or push-pull-legs — both are legitimate, well-supported approaches — but if you’re weighing the three against each other on those dimensions, full-body wins.

What all three splits share, though, is the capacity to support muscle growth for anyone hitting 10 to 20 hard sets per muscle group per week. That’s the real variable. The split is just the vehicle for delivering that volume — and any of these three can do it effectively when programmed well.

The most common mistake I see people make is dismissing full-body training because they assume it demands the most time. It’s an understandable assumption — “full-body” sounds like more work than “upper body” or “push day.” And it doesn’t help that a lot of full-body programs floating around online are genuinely bloated and poorly designed, which reinforces the perception. But as I’ve outlined above, a well-designed full-body session can be done in 30 to 45 minutes. The misconception is about the label, not the reality.

So which split should you choose?

All three splits can support muscle growth, improve strength, and serve you well over a long training career. But if there is one takeaway from this comparison, it’s that full-body training is more versatile than most people give it credit for. It works for beginners. It works for advanced trainees. It works for competitive swimmers balancing two demanding training modalities. And it works especially well when time efficiency becomes a priority — which, for most people at most points in their lives, it eventually does.

The best program is the one you will actually do. That means it has to fit your schedule, bend when life gets in the way, and not require a two-hour time commitment every session. More often than not, that description fits a full-body split better than anything else.

If you’re ready to explore what that looks like in practice, the best next step is working with a coach or trainer who has real experience designing this kind of programming — someone who can build around your goals, your schedule, and your life, not just a generic template.

References

1. Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine. 2023;53(3):649–665. doi:10.1007/s40279-022-01784-y

2. Remmert JF, Pelland JC, Robinson ZP, Hinson SR, Zourdos MC. Is there too much of a good thing? Meta-regressions of the effect of per-session volume on hypertrophy and strength. SportRxiv. 2025. doi:10.51224/srxiv.537

3. Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The resistance training dose-response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gain. Sports Medicine. 2024. doi:10.1007/s40279-025-02344-w

4. Androulakis-Korakakis P, Fisher JP, Steele J. The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine. 2020;50(4):751–765. doi:10.1007/s40279-019-01236-0

5. Fyfe JJ, Dalla Via J, Jansons P, Scott D, Daly RM. Minimal-dose resistance training for improving muscle mass, strength, and function: a narrative review of current evidence and practical considerations. Sports Medicine. 2022;52(3):463–479. doi:10.1007/s40279-021-01605-8

Beyond Macros: Why Mindfulness is the Missing Link in Your Nutrition Plan

Mon, 09 Mar 2026 19:03:17 GMT

A Mindful Eating Guide

We spend a lot of time obsessing over the "what." We track macros, debate the merits of various diets, and treat our daily calorie targets like a high-stakes accounting project. But nutrition science only provides the blueprint; mindfulness provides the presence to actually follow it.

While nutrition science tells you what to eat, mindful eating tells you how to eat. It is the bridge between knowing your nutrition goals and actually feeling the signals your body sends to help you reach them. Without it, we often fall into mindless eating — a state where we often overshoot our calorie and macro ranges and end up feeling disconnected.

The good news? You don't need a meditation cushion or an hour of silence to master this. You just need a few tactical shifts in your daily routine.

Slowing Down

Our bodies are equipped with a sophisticated biological feedback loop, but it isn't instant. Hormones like cholecystokinin (CCK), GLP-1 (glucagon-like peptide-1), and PYY (peptide YY) act as messengers, traveling from the gut to the brain across a range of timescales to signal satiety.¹ Set yourself up for success by remembering these important conditions:

The Slow-Down Rule: Satiety signaling is not a single event — it's a rolling wave of hormonal feedback that can take anywhere from minutes to nearly half an hour to fully register. If you finish a meal in five minutes, you're eating ahead of your biology. Try putting your utensil down every few bites to give your body a chance to catch up.
The Device-Free Zone: Distraction is the enemy of awareness. When your brain is focused on a laptop or a TV show, it ignores the physical cues of fullness. A 2025 systematic review and meta-analysis of 23 experimental studies found that eating while watching television significantly increased food intake, with the effect being especially pronounced at the next meal — suggesting that screen-based distraction impairs the memory encoding of eating events, not just in-the-moment awareness.² By making mealtime a "blackout zone" for electronics, you naturally reduce overconsumption without having to rely on willpower alone.

Recalibrating Your Internal Compass

Most of us eat because the clock says it's noon, not because our bodies say they're hungry. To fix this, use the Hunger-Satiety Scale (1–10):

Start at a 3: You're hungry and ready to eat, but you aren't "hangry" or ravenous (which usually leads to poor choices).
Stop at a 7: You feel satisfied and energized, but not stuffed or sluggish.

The Mindful "Warm-Up"

Before you take your first bite, try a quick “warm-up”. Take 3–5 slow, deep breaths. Mentally note "inhale" as your lungs fill and "exhale" as you release. This shifts your nervous system from "fight or flight" into "rest and digest" mode — a real physiological shift driven by the parasympathetic nervous system. Multiple studies confirm that slow, diaphragmatic breathing measurably increases parasympathetic nervous system activity, reflected in improved heart rate variability, reduced heart rate, and lower cortisol.³

Once you're grounded, move through these five sensory steps:

Observe: Look at the colors and textures. Acknowledge the effort — from the farm to your kitchen — that brought this fuel to your plate.
Inhale: Bring the food close. What do you smell? Identifying aromas activates the cephalic phase response — a real predigestive reflex that stimulates saliva, gastric acid, and digestive enzymes before food even reaches your stomach. Research has confirmed that even the sight and smell of food significantly increases gastric acid secretion and primes the digestive system for incoming nutrients.⁴
Savor: Take a small bite. Notice the mouthfeel — is it crunchy, creamy, or spicy? Chew slowly and deliberately, letting the flavors fully develop before swallowing. A systematic review and meta-analysis found that more thorough chewing is associated with reduced food intake and reduced self-reported hunger, likely through its influence on gut hormone release — including elevated CCK and suppressed ghrelin.⁵
Check-In: As you swallow, pause. Ask yourself: "Is this giving me the energy I need for my goal?"
Gauge: Halfway through, stop. Check your scale. Are you approaching level 7?

From Math Test to Sensory Experience

When you practice mindfulness, you move away from the "rigid restraint" that makes dieting feel like a chore. You begin to move toward intuitive patterns that feel natural. Research supports this shift: multiple systematic reviews have found that mindfulness-based interventions are effective at reducing binge eating and emotional eating — the very behavioral patterns most likely to push you past your intended calorie targets.⁶

Ultimately, mindfulness turns a 2,200-calorie day from a cold calculation into a rich, sensory experience. It reinforces a powerful new identity: you are someone who respects, listens to, and honors your body.

Sources

Gut satiety hormones (CCK, GLP-1, PYY): Barakat et al. (2024). "Satiety: a gut–brain–relationship." The Journal of Physiological Sciences. https://link.springer.com/article/10.1186/s12576-024-00904-9 — See also: Woods, S.C. et al. (2004). "Gastrointestinal Hormones and Food Intake." Gastroenterology 128(1). https://www.gastrojournal.org/article/S0016-5085(04)01993-6/pdf — and the comprehensive review: Blouet, C. & Schwartz, G.J. (2017). "Ghrelin, CCK, GLP-1, and PYY(3–36): Secretory Controls and Physiological Roles in Eating and Glycemia." Physiological Reviews. https://pmc.ncbi.nlm.nih.gov/articles/PMC6151490/
Distracted eating and food intake: Brunstrom, J.M. et al. (2025). "Watching Television While Eating Increases Food Intake: A Systematic Review and Meta-Analysis of Experimental Studies." Nutrients 17(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC11722569/ — See also: Bai, J. et al. (2025). "The time-stamped effects of screen exposure on food intake in adults: A meta-analysis of experimental studies." Appetite. https://www.sciencedirect.com/science/article/abs/pii/S0195666324006500
Diaphragmatic breathing and the parasympathetic nervous system: Shi, L. (2020). "Effects of Diaphragmatic Breathing on Health: A Narrative Review." International Journal of Environmental Research and Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC7602530/ — See also: Zaccaro, A. et al. (2018). "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing." Frontiers in Human Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC6189422/
Cephalic phase response: Power, M.L. & Schulkin, J. (2008). "Anticipatory physiological regulation in feeding biology: Cephalic phase responses." Appetite 50(2–3). https://pmc.ncbi.nlm.nih.gov/articles/PMC2297467/ — See also: Feldman, M. & Richardson, C.T. (1986). "Role of thought, sight, smell, and taste of food in the cephalic phase of gastric acid secretion in humans." Gastroenterology 90(2). https://pubmed.ncbi.nlm.nih.gov/3940915/
Chewing and satiety: Miquel-Kergoat, S. et al. (2015). "Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis." Physiology & Behavior 151. https://pubmed.ncbi.nlm.nih.gov/26188140/ — See also: Zhu, Y. et al. (2013). "Increasing the number of masticatory cycles is associated with reduced appetite and altered postprandial plasma concentrations of gut hormones, insulin and glucose." British Journal of Nutrition 110(2). https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/increasing-the-number-of-masticatory-cycles-is-associated-with-reduced-appetite-and-altered-postprandial-plasma-concentrations-of-gut-hormones-insulin-and-glucose/9C0F012DB821E1A3D10996F744AFC0ED
Mindful eating and reduction of binge/emotional eating: Katterman, S.N. et al. (2014). "Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review." Eating Behaviors 15(2). https://pubmed.ncbi.nlm.nih.gov/24854804/ — See also: updated meta-analysis: Gardner, T. et al. (2025). "Mindfulness-based interventions for binge eating: an updated systematic review and meta-analysis." Journal of Behavioral Medicine. https://link.springer.com/article/10.1007/s10865-025-00550-5

To Train or Not to Train? The Holistic Training Guide to Training Through Soreness

Thu, 26 Feb 2026 19:47:42 GMT

How to Know When to Keep Going and When to Back Off

TLDR: Forget the "no pain, no gain" martyr act; long-term progress relies on a "traffic light" system that distinguishes normal muscle adaptation from actual injury. While dull soreness often fades with light movement to boost blood flow, sharp or localized pain demands total rest to avoid burnout. By pairing active recovery with the "big three"—7–9 hours of sleep, high protein, and proper hydration—you turn recovery into a disciplined strategy rather than an afterthought, ensuring you stay strong for the long haul.

We’ve all heard the mantra "No Pain, No Gain," but in the world of holistic fitness, we prefer a different motto: train hard, recover harder. Understanding the difference between "good" soreness and "bad" pain is the secret to consistent progress without burnout or injury. Here is how to navigate the haze of Delayed Onset Muscle Soreness (DOMS) like a pro.

The Myth: "I’m Sore, So I Must Rest"

One of the biggest hurdles in a consistent training routine is the belief that soreness is a stop sign. While it’s a signal to pay attention, it isn't necessarily a reason to skip your workout.

Often, the best cure for DOMS is actually increased blood flow. Light to moderate exercise generally acts as a " natural flush ," moving oxygen and nutrients into the muscle tissues to help dissipate soreness . If you’re feeling stiff, give yourself 10 minutes of a thorough, dynamic warm-up . Often, once the internal temperature rises and the synovial fluid in your joints starts moving, that "heavy" feeling significantly decreases, and you’ll find you’re more capable than you thought. Minor soreness is simply a physiological adaptation. Your body is learning how to handle a new stressor. If you only train when you feel 100% fresh, you’ll miss out on the progressive overload required to actually get stronger.

Training while sore teaches your body resilience. As long as your form isn't compromised and the pain isn't sharp or joint-based, moving through the tightness can actually help you stay on track . The following sections provide more information that can be used to help decide if training through soreness is a good idea.

1. Identify the "Flavor" of Soreness

Before you lace up your sneakers, do a quick body scan. Not all discomfort is created equal.

The "Good" Soreness ( DOMS ): Feels like a dull ache or tightness in the muscle belly. It usually peaks 24–48 hours after a workout. If it improves slightly as you move and warm up, you’re likely good to go.
The "Red Flag" Pain: Sharp, stabbing, or localized in a joint or tendon. If the pain is asymmetrical (left knee hurts, right is fine) or keeps you from moving with proper form, stop . This is your body requesting a pivot, not a push.

2. The "Traffic Light" System

This system is based on the concept of autoregulation (see an example here ), which suggests that training based on daily readiness is superior to fixed-percentage programs. Use this simple guide to decide your session intensity:

Green Light: The "Full Send" Phase

How it feels: Mild tightness or soreness; your mental energy is high.
The Move: Stick to the plan. Your body is primed and ready for the scheduled intensity.

Yellow Light: The "Pivot" Phase

How it feels: Significant soreness that makes stairs a challenge; you feel sluggish or "heavy."
The Move: Shift to active recovery . Instead of a heavy lift, choose movement that promotes blood flow—like swimming, yoga, a brisk walk, or a significantly less intense version of your workout (a deload)—to help deliver oxygen and nutrients to damaged tissues to help reduce the perception of pain.

Red Light: The "Restore" Phase

How it feels: Sharp or localized pain, poor sleep quality, and high life stress.
The Move: Full Rest. This is a day for breathwork, hydration, and hitting the pillow early. Remember: You don’t grow in the gym; you grow while you sleep.

3. The Role of Active Recovery

Holistic Training treats recovery as an active process , not just the absence of exercise. If you are sore, sitting around may be keeping you from pursuing your gains.

Try these "blood flow" boosters:

Low-Intensity Steady State (LISS): A 20-minute walk helps the system shift from a “fight or flight” state to more of a “rest and digest” state without adding stress.
Mobility Flow: Gentle dynamic stretching helps regain your range of motion.

4. Support the System (Beyond the Gym)

You can’t out-train a poor recovery environment. If you’re constantly sore, look at your "Big Three":

Protein Intake: Are you giving your muscles the building blocks to repair?
Hydration: Water is the transport system for nutrients; don't let the pipes run dry.
Sleep: This is when adaptation happens. 7–9 hours is critical.

Final Thoughts

Training through soreness isn’t about being a martyr for the "no pain, no gain" cause; it’s about becoming a highly tuned observer of your own biology. The goal of a holistic approach is longevity. If you push through a "red light" today, you might lose three weeks to an injury tomorrow. Conversely, if you always retreat at the first sign of a "yellow light," you’ll never see what your body is truly capable of achieving.

Remember that progress isn't a straight line—it’s a series of peaks and valleys. Some days you will be the hammer, and some days you will be the nail. By using the tools of active recovery and the "traffic light" system, you ensure that even your "slow" days are contributing to your ultimate goal.

Trust the process, but more importantly, trust your intuition. If you treat your recovery with the same discipline you bring to your heaviest sets, you won’t just get stronger—you’ll stay stronger.

The Fitness-Medical Complex: Why Your Gym Habits Are More Political Than You Think

Thu, 29 Jan 2026 19:33:20 GMT

Beyond the weight-centric paradigm: Moving toward epistemic justice and inclusive, client-centered coaching

TLDR: Modern fitness operates as a "fitness-medical complex" that exerts biopower by transforming the gym into a digital panopticon. Through constant surveillance via mirrors and wearable trackers, we internalize an "expert gaze" that forces us to prioritize external data over internal sensations, effectively becoming our own prison guards. This system relies on a weight-centric paradigm that is currently in a state of scientific crisis, evidenced by the limitations of BMI and the high failure rate of intentional weight loss. To combat this, we must engage in an "epistemic rebellion" by embracing extitutional science—where the lived experiences of marginalized groups, such as neurodivergent and higher-weight individuals, are treated as authoritative knowledge. True health liberation requires a shift toward epistemic justice, where coaches practice humility and recognize that a client's "embodied knowledge" is just as valid as clinical evidence. By deconstructing biological myths and centering the individual as the lead researcher of their own life, we move from a model of disciplined conformity toward one of autonomy, sensory regulation, and joy.

Have you ever felt like your fitness tracker is a boss you didn't hire? In the modern world, "getting fit" is rarely just about health. It is a political act. We are often taught that the gym is a neutral space of self-improvement, but a closer look reveals a sophisticated "fitness-medical complex" that uses knowledge to exert biopower over our bodies. To truly reclaim our health, we must engage in what can be called "epistemic rebellion."

When you hear other creators and coaches talking about how “fitness is political”, they tend to emphasize the social determinants of health , which show that health and fitness are not solely the result of individual choices or “willpower”; they are deeply shaped by the conditions in which people are born, grow, live, and work. They include factors such as economics, education, neighborhood environment, and social support that create a “tapestry” of well-being, often acting as barriers or facilitators to fitness.

While social determinants focus on how the world affects our access to fitness, we’re going to look at how the rules of fitness often ignore the person actually doing the workout. We will also explore how the “facts” we're told about fitness actually shape how we feel about ourselves—often making us feel “broken” when we’re just different. This post will focus on the gym environment as a panopticon that produces “docile bodies”–bodies that keep buying new supplements and trackers because they are never “good enough”. It will then focus on the cracks in the weight-centric biomedical model. Afterwards, I will discuss the rise of “extitutional” science led by lay experts, deconstruct biological essentialism in performance, and reimagine coaching via the liberating lens of epistemic justice. The ultimate goal is to restore the individual’s ability to generate well-being by redistributing power and autonomy back to the client by prioritizing the three pillars of evidence-based fitness .

The Gym as a Panopticon

According to the philosopher Michel Foucault , modern institutions manage people through biopower —a way of regulating populations by disciplining individual bodies. Today, this happens through "anatomo-politics," where an individual body is treated like a machine to be optimized for the sake of productivity and conformity.

A primary mechanism for this discipline is the panopticon , a concept taken from a prison design where prisoners are placed in cells surrounding a central guard tower. Because the prisoners can never know exactly when they are being watched, they eventually begin to police their own behavior.

Gyms, mirrors, and wearable trackers create a "digital panopticon" where we are always under surveillance—mostly by ourselves. For example, we aren’t looking in the mirror to see if we’re moving well; we’re looking to see if we “look right.” We internalize the expert's gaze and become docile bodies , habituated to constant self-correction and moral judgment based on our data. In other words, we have moved from 'feeling good' to 'measuring good.' This is the 'digital panopticon'—where your watch, your scale, and your reflection tell you who you are before you’ve even had a chance to feel it yourself.

Central to this is Foucault’s power-knowledge , which asserts that knowledge and power are co-constitutive. There is no power relation without knowledge, and there is no knowledge without power. Power here is a productive force; it creates a regime of truth by defining "normal" versus "deviant" bodies. When institutions set "ideal" BMI or heart rate standards, they are not just discovering facts—they are constructing the very metrics by which we are categorized and regulated.

The rise of digital health is presented as a shift toward self-control and self-care . Trackers are marketed as tools for personal agency, yet they facilitate a process of disembodiment , where we view ourselves "from the outside in" as data objects. In this system, we voluntarily sustain our own subjection, transforming our biological functions into quantified evidence of "good citizenship".

The Takeaway: When we track every calorie and step, we stop listening to our bodies and start acting like our own prison guards.

A Paradigm Shift in Fitness and Nutrition

In the context of health and fitness, Thomas Kuhn’s The Structure of Scientific Revolutions provides a framework for understanding how the "weight-centric paradigm" is transitioning from a state of established "normal science" into a full-scale model crisis . According to Kuhn, a paradigm shift occurs not through steady progress, but when a dominant model becomes too apparently flawed to ignore its internal contradictions.

This shift moves clinical practice toward a more weight-neutral paradigm , often championed by the Health At Every Size (HAES) movement. This alternative model focuses on:

Holistic Wellness: Tracking metabolic markers like blood pressure and lipids instead of scale weight.
Joyful Movement : Decoupling physical activity from the goal of weight loss and focusing instead on sensory regulation, function, joy, and well-being.
Individual Expertise: Treating the client as an "authoritative source of knowledge" regarding their own body rather than a data point to be corrected.

In this framework, the weight-centric model is currently failing to account for several critical anomalies :

The " Obesity Paradox ": Numerous studies in patients with prevalent conditions like heart failure or coronary heart disease have shown that individuals in the "overweight" or "obese" BMI categories sometimes have better survival rates and lower mortality than those in the "normal" range. This paradox suggests that metabolic reserves and higher lean body mass in larger bodies may offer protective effects that the current paradigm cannot explain. However, more recent research casts doubt on the idea of being overweight providing a protective effect for certain conditions like heart failure (often due to the limitations of BMI). Still, the research does challenge the usefulness of weight-centric metrics like BMI, as will soon be seen.
The Failure of Intentional Weight Loss: Research, notably by Traci Mann and others, indicates that deliberate weight loss through dieting is unsustainable for the vast majority of people, with most (33-66%) regaining the weight within a few years. More recent research supports these findings. For instance, a recent meta-analysis and review found that people quickly regain the weight they lost when they stop taking weight management medications. This constitutes a "model drift" where the primary intervention of the paradigm—weight reduction—consistently fails to produce its intended long-term health outcome.
The Flaws of the BMI Metric: The Body Mass Index (BMI) is increasingly viewed as an imperfect clinical measure because it fails to distinguish between lean mass and fat mass, ignores fat distribution (such as visceral fat), and is derived from the original " Quetelet Index " which was developed in the 1830s using data from Western European men and was never intended to measure individual health. Research shows BMI underestimates certain health risks for Asian populations . For example, the risk of Type 2 diabetes begins at a BMI of 23 for many Asian groups, compared to the "standard" 25 or 30 .

A landmark sign of this crisis occurred in June 2023, when the American Medical Association (AMA) adopted a new policy officially moving away from using BMI as a standalone health measure. The AMA acknowledged the "significant limitations" of the metric and its history of "racist exclusion".

While some experts note that "paradigm changes take more than a single statement," the growing body of evidence for the obesity paradox and the failure of traditional weight-loss models indicates that the scientific community is entering a period of " crisis " where the old rules of the weight-centric paradigm are being discarded in favor of more inclusive, health-centric models.

The takeaway: The traditional weight-centric health model is hitting a breaking point because it fails to account for biological diversity and the high failure rate of intentional weight loss. By moving toward a weight-neutral paradigm , we shift the focus from a flawed metric (BMI) to holistic well-being and the individual’s own lived experience.

The Rise of "Extitutional" Science

The concept of extitutional science represents a radical shift in how knowledge is produced, particularly in fields where institutional science has failed to address the needs or lived realities of specific communities. Unlike traditional "participatory science," where laypeople are invited to assist professionals, extitutional science is a bottom-up movement where lay experts detect and correct errors in institutional methodology through their collective experience. Stated differently, institutional science looks at averages; extitutional science looks at you . If 100 people lose weight on a diet but you feel exhausted and miserable, your "data" is just as valid as theirs. You are the lead researcher in the study of your own life.

Steven Epstein’s seminal work, Impure Science , documented how 1980s AIDS activists (such as ACT UP) transformed themselves from "outsiders" into "insiders" within the scientific community. They engaged in "credibility struggles," mastering technical jargon and clinical trial design to challenge researchers' attention to detail and accuracy. For example, activists argued that trial participants should not be forced to stop all concurrent medications for opportunistic infections, as this "pure" trial design ignored the material reality that it was the opportunistic infections—not just the virus itself—that were killing patients. This interference was both an ethical and an epistemic (relating to knowledge) necessity, ultimately forcing the NIH to democratize its research practices. In other words, this is the third pillar of evidence-based practice in action. Just as activists forced researchers to look at the whole patient, “rebellious” fitness requires coaches to look at the whole client. Your lived experience is considered a valid data point .

Today, we see similar extitutional science. This is evident in:

Fat Activism: Challenging the medical pathologization of fatness and creating spaces for "joyful movement".
Neurodivergent Fitness: Moving away from neurotypical "discipline" and focusing on nervous system regulation and executive function support.
Patient-Led Research: Groups like the Patient-Led Research Collaborative for Long COVID, which are defining the symptoms that institutional medicine ignored.

What operates at the heart of this is standpoint theory , which offers a critical lens for understanding health and fitness by asserting that knowledge is “situated”–meaning what we know is shaped by our social location. However, a nuanced understanding requires distinguishing between simply inhabiting a social location and achieving a standpoint . While a social location (such as being higher-weight or a neurodivergent person) is occupied automatically, a standpoint is an "achievement" reached through political and intellectual struggle against dominant ideologies that distort reality. This framework suggests that marginalized individuals possess a unique “epistemic advantage” because they interact with systems (like the fitness-medical complex) in ways that members of dominant groups do not, allowing them to detect errors or omissions in “normal science”.

In clinical practice and coaching, applying standpoint theory transforms the traditional definition of evidence-based practice. Rather than over-emphasizing what research suggests, a nuanced application integrates three pillars: (1) scientific evidence, (2) professional experience, and (3) the individual client’s values and embodied knowledge. This requires epistemic humility from the coach–a willingness to acknowledge that their technical expertise may be “underdetermined” or even misleading when applied to “atypical” patients or clients. For example, when a coach recognizes a client as an authoritative knower of their own sensory load or metabolic responses, they move away from the role of a technician providing "corrections" and toward a model of collaboration . This "epistemic justice" model explicitly removes the coach’s standing as being the only expert in the room. Rather than having the coach holding the clipboard and the “truth”, we want to put that power back in the client's hands.

The takeaway: Extitutional science empowers "outsiders"—like neurodivergent or higher-weight individuals—to move from being passive subjects of study to active experts who correct the flaws in mainstream fitness and medicine. By valuing "embodied knowledge" as a vital part of science, coaching transforms from a top-down lecture into a collaborative partnership where the client's lived experience is treated with authority.

Deconstructing Biological Myths

Biology isn't destiny. Researcher Anne Fausto-Sterling argues that the rigid binary of athletic performance is often more about culture than cells. Through Dynamic Systems Theory , she shows how cultural difference becomes bodily difference; sex and gender are social constructs that "impinge" on the body, having direct physiological effects. In other words, sex is often held up (and socially regulated) as a binary when the reality is that it is best modeled as a spectrum represented by a bimodal –as opposed to binary–distribution of traits (imagine two overlapping hills rather than two separate islands).

Fausto-Sterling’s research found very few significant biological differences between infant boys and girls in brain size, physical strength, or early physical activity. Instead, she identifies " subtle trainings " that begin as early as 3–9 months, such as caregivers stressing the musculature of male infants while holding female infants differently or communicating more verbally with them. These repeated interactions shape neural networks and muscular responses, creating "softly-assembled" (appears stable; but is actually the result of many components working together in a specific context) sex differences that are later mislabeled as innate biological facts.

This "hard essentialism" is policed through institutional biopower, most notably in the case of Caster Semenya . When her performance was deemed "too exceptional" for a "normal woman," she was subjected to invasive gender verification where her body was rendered "disordered" to protect the deterministic binary of sport.

Similarly, the Q-angle (the pelvic-tibia angle) is frequently cited as a biological reason for higher ACL injury rates in women. However, critique reveals that these comparisons often fail to account for gendered inequities in the training environment —such as unequal access to professional-grade rehab, differing training-to-match ratios, and a historical lack of explosive power training for girls.

The takeaway: Physical differences in performance that we assume are purely "innate" are often "softly-assembled" by years of gendered social training and unequal access to resources. Rather than a rigid biological binary, human traits exist on a bimodal spectrum , meaning that institutional "rules" often pathologize natural variations to maintain a social status quo.

Reimagining Coaching through Epistemic Justice

Reimagining the coach-client relationship requires the integration of epistemic justice –fairness in the production, sharing, and validation of knowledge, ensuring that marginalized voices are not unfairly dismissed or silenced in social, academic, or legal contexts. For our purposes, it is the explicit acknowledgment that the client is an authoritative source of knowledge regarding their own body. This framework challenges the traditional hierarchy where the coach is the sole possessor of truth, and the client is a "docile body" to be corrected.

Epistemic injustice (a term first coined by Miranda Fricker ) occurs when someone is wronged specifically in their capacity as a "knower". In a fitness context, this manifests in two primary ways:

Testimonial Injustice: This happens when prejudice causes a coach to assign a deflated level of credibility to a client's word. For example, a coach might dismiss a higher-weight client’s report of pain or fatigue as "laziness" or "lack of willpower" due to anti-fat bias.
Hermeneutical Injustice: This occurs when a gap in language and understanding prevents a client from making sense of their experience. Concrete examples include having a feeling that your doctor doesn’t have a name for yet. Take postpartum depression as an example. Fricker explains that before it was a recognized medical and social concept, many new mothers experienced profound sadness, exhaustion, or resentment after giving birth that often went uncommunicated and (especially) untreated. It was merely understood as “baby blues” or personal instability, and thus, the systematic hormonal and psychological realities of the condition were left unknown for a long time. Another example would be a neurodivergent client experiencing sensory overwhelm in a gym, but because traditional fitness lacks the language to validate "sensory load," the experience remains illegible, and the client is simply labeled "non-compliant".

Remember, true evidence-based practice is a triad that integrates: (1) scientific evidence, (2) professional experience, and (3) the individual client’s values and embodied knowledge . Rebellious ( ethical ) coaching elevates the third pillar, recognizing that for "atypical" clients, clinical averages often fail to predict individual outcomes.

To achieve this, the coach must practice epistemic humility —an attitude that acknowledges the possibility of being wrong and values the epistemic perspectives of marginalized individuals. This requires the coach to suspend their inherent interactional advantage . Instead of acting as a technician who "knows better," the coach becomes an ally in a collaborative process of shared decision-making, where the client's internal cues are treated as data points of equal weight to biometric tracking.

The takeaway: Ethical coaching replaces the old hierarchy of "expert vs. student" with epistemic justice , where the client’s internal cues are treated as data points just as valid as a heart rate monitor. By practicing epistemic humility , a coach stops "correcting" the client and starts collaborating with them, ensuring that the client’s lived experience is never dismissed due to bias or a lack of institutional language.

Final Thoughts: The Body as a Site of Liberation

Reclaiming your body from the fitness-medical complex is an act of epistemic rebellion. It requires us to look past the "regimes of truth" that reduce human health to a BMI score, a number on a scale, or a line graph on a wearable tracker. When we acknowledge that the gym has functioned as a panopticon—a space of constant self-surveillance and correction—we can finally begin to dismantle the "docile body" and replace it with an embodied self.

The transition from a weight-centric paradigm to one of epistemic justice is not just a theoretical shift; it is a practical necessity for collective well-being. By embracing "extitutional" knowledge and honoring the lived experiences of marginalized bodies, we bridge the gap between clinical data and human reality. We move away from a world where "health" is a performance of conformity and toward a future where fitness serves the individual’s autonomy, sensory needs, and joy.

Ultimately, the goal of this rebellion is to restore the right to be the primary expert on oneself . Whether you are deconstructing biological myths or advocating for neurodivergent-friendly spaces, you are participating in a redistribution of power. Fitness, when stripped of its disciplinary baggage, becomes what it was always meant to be: a tool for liberation, a celebration of function, and a testament to the resilient, situated knowledge of the human body.

Is Plant Protein Inferior? The Truth About Leucine and Muscle Growth

Wed, 21 Jan 2026 19:26:24 GMT

Why Vegetarians and Vegans Can Get Great Gains

TLDR: While plant protein is often labeled as inferior due to its lower leucine content and slower digestibility compared to animal sources, it is just as effective for muscle growth when properly managed. Because leucine acts as the primary chemical trigger for muscle protein synthesis, plant-based athletes simply need to consume a higher total volume of protein or blend different sources—such as pea and rice—to reach the necessary leucine threshold and complete their amino acid profiles. Ultimately, the body does not distinguish between protein sources once they are broken down; as long as you meet your daily leucine and essential amino acid requirements, plant proteins can produce identical results in strength and hypertrophy to animal-based diets.

The "meathead" stereotype is slowly evolving. For decades, the image of muscle-building was inseparable from chicken breasts, tuna cans, and whey shakes. If you told someone you were chasing a 300-pound bench press on a plant-based diet, you’d likely be met with a skeptical look and the inevitable question: “But where do you get your protein?”

It is time to retire the myth that plant protein is "inferior." By examining the tension between mechanistic efficiency and clinical outcomes, we can build a roadmap for the successful plant-based athlete. To understand how to optimize plant-based gains, we must look at two leading, yet seemingly opposing, evidence-based perspectives.

The Efficiency Argument: Dr. Gabrielle Lyon

Dr. Gabrielle Lyon , a proponent of " Muscle-Centric Medicine ," argues that while plant-based gains are possible, they are less efficient due to three main factors:

The Leucine Threshold: Muscle Protein Synthesis (MPS) requires 2.5 -3g of leucine per meal. Animal proteins hit this easily, whereas plant sources often require larger volumes of food to "flip the switch."
Bioavailability: "Antinutrients" in plants (like fiber and phytates ) can reduce protein absorption to 60-80% , meaning 30g of bean protein doesn't equal 30g of absorbed protein.
The Caloric Tax: To get 30g of protein, you might eat 200 calories of steak versus 1,100 calories of quinoa . This makes staying lean while bulking more difficult on whole-plant foods.

My initial response to Dr. Lyon is to point out that one could use plant-based isolates (like pea protein) and strategic food pairing to hit leucine targets without the caloric bloat. Additionally, some plant sources are great sources of protein. Let’s take a closer look at a counterargument.

The Big-Picture Rebuttal: Dr. Idz

Evidence-based physician Dr. Idz (Idrees Mughal) counters that mechanistic "triggers" matter less than long-term outcomes:

Results vs. Theory: Clinical trials show that when total protein and calories are matched, there is no significant difference in actual muscle growth between plant and animal groups over time.
The Health Tax: Dr. Idz highlights that animal proteins often come with a "health tax." Swapping to plant sources is linked to lower LDL cholesterol and ApoB (heart disease risk), reduced inflammation , and better longevity.
Daily Totals Over Per-Meal Precision: While critics obsess over "wasted" anabolic windows, Dr. Idz asserts that total daily protein intake is the primary driver of growth for most people.

Dr. Lyon focuses on the potency of the anabolic trigger; Dr. Idz focuses on total outcomes and cardiovascular health. For the modern athlete, the path is clear: prioritize total protein, use isolates for efficiency (if needed), and enjoy the long-term health perks of a plant-forward lifestyle.

Optimization vs. Outcomes: A Comparative Analysis

The primary tension here lies in how we measure success. Dr. Lyon views the body as a machine requiring a precise trigger; Dr. Idz views it as a resilient system driven by total nutrient availability.

This synthesis suggests that while we should be mindful of meal quality (micro-level), we have immense flexibility if we hit our daily targets (macro-level). In fact, the "barriers" Lyon mentions— fiber and phytates—are the same components Idz credits for preventing cardiovascular disease.

To bridge this gap , a plant-based athlete can simply implement the 10% buffer : by eating slightly more total protein, you overcome absorption issues while retaining the cardiovascular benefits.

Furthermore, we can eliminate the "caloric tax" by using plant-based isolates . By stripping away the starch from peas or soy to create a powder, you optimize the protein profile—achieving high density and high leucine—without the associated health risks of animal fats. Even issues like sarcopenia (age-related muscle loss) can be managed by mixing plant sources and strategic supplementation.

Final Thoughts

The conflict between physiological optimization and practical health outcomes isn't a zero-sum game; these are complementary layers of a sophisticated training strategy.

Dr. Lyon’s research informs us of the important consideration for the protein quality of each meal. Dr. Idz provides the big picture, demonstrating that athletes can perform effectively across various sources. By synthesizing these views, we find that the "weaknesses" of plant protein are merely manageable variables.

Muscle is fundamentally "nitrogen-blind." It does not care if its amino acids come from a cow or a kidney bean, provided the requisite materials are present. By adopting a "muscle-centric" approach to plants—prioritizing protein density, utilizing isolates where efficiency is required, and aiming for a slightly higher daily total—you achieve the "holy grail" of fitness: the high-performance physique of an athlete with the internal health markers of a longevity-focused lifestyle.

Ultimately, your gains are determined by the intensity of your training and the consistency of your nutrition. If you hit your targets, the gains will follow.

What is Holistic Nutrition? Beyond Calories to Functional Performance

Wed, 14 Jan 2026 19:19:55 GMT

The Science and Philosophy Behind a Holistic Approach to Nutrition

TL; DR: Holistic nutrition is a science-based departure from the reductionist "math" of conventional dieting. Rather than obsessing over calorie counts or restrictive trends, this approach treats the body as an integrated system where movement, environment, and mental health are inseparable from the food on your plate. By prioritizing nutrient-dense whole foods and listening to internal biofeedback—like energy levels and digestion—we move toward a more ethical form of coaching that empowers the individual. Ultimately, we view nutrition as the functional substrate for performance, fueling the body to ensure it can handle the stress of high-level movement while maintaining long-term systemic health.

In a world of "superfoods," "keto," and "low-carb" trends, it’s easy to get lost in the noise of what we should eat. Most conventional nutrition focuses on the basics: calories in versus calories out, hitting specific macronutrient targets, or excluding entire food groups.

But Holistic Nutrition looks at the bigger picture. It suggests that a person is not just a collection of symptoms or a calorie-burning machine, but a complex system where everything—from your digestion to your stress levels—is interconnected.

The Philosophy: Looking at the Whole Person

The core of this philosophy is that evidence-based nutrition isn't just about biological fuel; it is an integrated practice that respects the individual’s lived experience and the ethical responsibility of the coach.

The word "holistic" comes from the Greek word holos , meaning "whole." In the context of Holistic Training , this isn't just a buzzword—it’s a commitment to seeing the human being behind the data. The core philosophy is simple: everything is connected. Instead of just treating an issue like excessive soreness or low energy as an isolated mechanical failure, a holistic approach investigates the "why" behind the issue. This requires moving away from the "fix-it" mentality of conventional fitness and nutrition and toward a client-centered approach , where the individual’s unique history, preferences, and lifestyle are the primary drivers of the strategy.

To truly understand nutrition, we must look through three main pillars:

1. Physical Health: Beyond the Numbers

While conventional nutrition often obsesses over "hitting your numbers," a holistic perspective asks why we are tracking in the first place. In the article " Why I Don't Track My Macros ," I argue that obsessive tracking can actually interfere with the connection between the mind and the body's natural hunger cues. Instead of external data, holistic nutrition focuses on internal biofeedback—digestion, energy levels, and strength—ensuring that physical health is a sustainable state of being, not a mere math equation.

2. Mental & Emotional Health: The Psychology of Nourishment

Nutrition does not happen in a vacuum. A holistic approach recognizes that stress or a poor relationship with food can also be damaging. This is where Ethical Fitness Coaching comes into play: an ethical coach recognizes that "health" includes inner peace. If a nutrition program causes anxiety or social isolation, it is no longer healthy. We focus on a mindset of abundance and self-care rather than restriction and punishment.

3. Environmental Factors: The Ecosystem of Wellness

Your body's ability to access and process nutrients is determined by your environment. As outlined in The Philosophy Behind Holistic Training, movement and rest are inseparable from nutrition. You cannot adequately nourish a body that is chronically underslept or overstressed. By looking at environmental factors (including social factors )—from those that affect the quality of your sleep to the "toxic" nature of a high-pressure lifestyle—we create an environment where the food you eat can actually do its job.

Why This Matters: The Ethical Shift

By adopting these pillars, we move toward a more ethical approach to coaching . It’s about empowering the client to become an expert on themselves. We aren't just looking for "results" in the mirror; we are looking for a "whole" life where nutrition supports your goals without compromising your peace.

If this ethical, client-centered approach resonates with you, you can learn more about my coaching philosophy on my blog .

The Science of Holistic Nutrition: Integrating Fuel and Function

Holistic Nutrition isn't just a philosophy; it is a science-based approach rooted in biology, psychology, and the social sciences. Rather than looking at diet in isolation, we examine how nutrition interacts with your training, recovery, and long-term health.

1. Systematic Synergy: Nutrition as Training Support

Holistic Training recognizes that the body operates as a single, integrated system. Nutrition is the literal building block for this system. By aligning your intake with your training demands, we ensure that your physiology supports muscle protein synthesis and nervous system recovery. We don't just eat to look a certain way; we eat to ensure our physiological systems can handle the stress of high-level movement.

2. Evidence-Based Sustainability: Promoting Long-term Wellness

While popular nutrition trends often focus solely on "macros," a holistic approach looks at how nutrients like fiber promote overall wellbeing. By prioritizing whole foods high in protein, fiber, and vital micronutrients, you are promoting a long, stable health and fitness journey.

3. Nutrient Density: Quality as a Performance Metric

In the Holistic Nutrition framework, we view food as more than just a number on a label; it is the substrate that determines how your body performs and recovers. Viewing nutrition solely through the lens of " calories in vs. calories out " is a reductionist approach that overlooks how different fuel sources impact your physical and mental capacity.

Refined & Processed Fuels: These offer "empty" energy that often leads to rapid performance peaks followed by significant crashes. From a science-based perspective, relying primarily on processed fuels can lead to suboptimal performance and sluggish recovery, ultimately sabotaging the progress you make from your training sessions.
Nutrient-Dense, Whole Foods: Foods like complex carbohydrates and healthy fats provide a steady, sustained release of energy. This stability is critical for maintaining high power output and mental focus from the first set to the last. Beyond just energy, these foods provide the micronutrients necessary for cellular repair and joint health, ensuring that your nutrition supports your longevity as an athlete.

The Core Principles of a Holistic Diet

If you’re looking to transition toward a more holistic way of eating, these principles are a good place to start:

Prioritize Whole, Unrefined Foods: Focus on minimally processed whole foods—fruits, vegetables, nuts, seeds, and quality proteins.
Mindful Eating: How you eat is as important as what you eat. Chewing thoroughly and eating without distractions helps in adequately fueling the body without overdoing it.
Hydration: Water is the medium for every chemical reaction in the body. Holistic nutrition views hydration as critical.

Final Thoughts

The transition to a holistic approach to evidence-based nutrition represents a fundamental shift in how we define "results." It moves the focus away from the mirror and places it squarely on the integrity of the human system .

We must stop viewing food as an enemy to be managed or a math problem to be solved. In the context of science-based fitness , nutrition is the raw material used to build a resilient body. When we prioritize nutrient density and whole foods, we aren't just "eating clean"; we are providing the substrates necessary for sustained power output and recovery.

While the fitness industry is obsessed with external tracking, the most sophisticated data point you possess is your own internal biofeedback . By tuning into your energy levels, digestion, and strength during a session, you regain the autonomy that "macro-counting" often strips away. A truly ethical approach to coaching empowers you to become the primary expert on your own body.

Ultimately, holistic nutrition is about synergy . You cannot out-eat a lifestyle of chronic stress, and you cannot out-train a diet of empty energy. By aligning your environment, your mental state, and your physical fuel, you create an ecosystem where health isn't a temporary goal, but a sustainable state of being.

We eat to support the movement. We move to celebrate the body. And we do both to sustain a life of purpose and peace.

If you’re tired of the "calories in vs. calories out" cycle and ready to build a nutrition strategy that actually supports your training and your peace of mind, I’m here to help. Let’s look at your movement, your environment, and your fuel as one integrated system.

Apply for coaching by submitting an inquiry HERE — Let’s build a resilient foundation together.

The 2026 USDA Dietary Guidelines: Science-Based Progress or Ideological Shift?

Sat, 10 Jan 2026 20:06:10 GMT

An evidence-based critique of the 2025–2030 USDA guidelines, the saturated fat paradox, and the shift from science to ideology

On January 7, 2026, the USDA and HHS unveiled the most significant overhaul of federal nutrition policy in decades. Billed as a return to "real food," the new guidelines —spearheaded by HHS Secretary Robert F. Kennedy Jr.—aim to simplify advice and combat the chronic disease epidemic.

However, critics and health organizations are pointing out glaring contradictions that seem to favor industry interests or ideological shifts over rigorous peer-reviewed science.

The Saturated Fat Paradox

One of the most confusing aspects of the new guidelines is the "End of the War on Saturated Fats." For the first time, federal guidance explicitly encourages the consumption of full-fat dairy, red meat, butter, and beef tallow, moving away from decades of advice to prioritize lean proteins and vegetable oils.

The Contradiction: While the guidelines promote these high-saturated-fat foods, they simultaneously maintained the limit of 10% of total calories from saturated fat .
The Problem: Nutritionists argue this is practically a mathematical impossibility for the average consumer. Incorporating three servings of full-fat dairy and increased red meat as recommended will almost certainly push a person past the 10% threshold.

Alcohol: The "Disappearing" Advice

Perhaps the most alarming change is the removal of specific quantitative limits on alcohol. Previous editions were clear: no more than two drinks a day for men and one for women.

The New Stance: The 2025–2030 guidelines simply advise Americans to "consume less alcohol for better overall health" and "limit beverages."
The Science: This removal ignores a growing global consensus. Organizations like the World Health Organization ( WHO ) and the American Association for the Study of Liver Diseases ( AASLD ) maintain that there is no safe level of alcohol consumption . By removing the daily caps, health advocates worry the government is essentially "flying blind," leaving consumers without the tools to recognize excessive intake.

What Is Actually New?

Despite the headlines, much of the guidance remains the same, though the framing has shifted. The focus on whole, nutrient-dense foods (fruits, vegetables, and whole grains) is a continuation of long-standing advice.

The most "new" and widely praised element is the aggressive stance against ultra-processed foods and added sugars . The guidelines now suggest that children should consume zero added sugars and that adults should keep them under 10 grams per meal—a much stricter standard than in previous years.

The Role of MAHA Ideology

The "glaring contradictions" noted aren't just scientific disagreements; they are the result of a deliberate shift in who defines "healthy" and why.

Traditionally, the guidelines are based on a two-year review by a 20-member Dietary Guidelines Advisory Committee ( DGAC ) —a group of independent nutrition scientists. However, in an unprecedented move , the current administration (led by HHS Secretary Robert F. Kennedy Jr. and USDA Secretary Brooke Rollins) dismissed a significant portion of the December 2024 DGAC report. Administration officials claimed the committee’s work was tainted by leftist ideologies and health equity principles. They argued that the previous focus on plant-based proteins and low-fat dairy was a result of corporate and political bias rather than "common sense" science .

While the administration claims they are removing "special interest" influence, critics point out that the new 2025–2030 guidelines seem to align perfectly with the interests of the meat and dairy industries . Organizations like the Physicians Committee for Responsible Medicine ( PCRM ) reported that many of the new review authors have documented ties to the beef and dairy sectors. By "ending the war on saturated fats" and promoting butter, tallow, and red meat, the guidelines provide a massive federal endorsement for American cattle ranchers and dairy farmers. Secretary Rollins explicitly stated that these guidelines "realign our food system to support American farmers and ranchers."

A unique ideological layer of the 2025 guidelines is the framing of nutrition as a matter of national security . RFK Jr. has argued that the prevalence of ultra-processed foods is a " poisoning " of the American populace that makes the nation vulnerable. This "anti-poison" stance is popular when it comes to banning food dyes or seed oils. However, critics argue that the ideology becomes inconsistent when it ignores the "poisonous" effects of alcohol or high saturated fat intake on the liver and heart—simply because those products (like beef and alcohol) are deeply embedded in traditional American culture and agricultural history.

Final Thoughts

The 2025–2030 Dietary Guidelines underscore a significant tension between a simplified "real food" philosophy and the complex requirements of human biology. While the move to restrict ultra-processed foods can be perceived as a net positive, the "Saturated Fat Paradox" and the loosening of alcohol standards suggest a policy that may prioritize ideological alignment over clinical consistency .

The most significant practical failure identified is the mathematical impossibility of the saturated fat advice. By encouraging high-fat animal products while keeping the 10% cap, the government has created a trap for the average consumer.

When federal guidelines are perceived as contradictory or impossible to follow, the public often experiences information fatigue. People may stop looking to the government for nutrition advice entirely, turning instead to unregulated social media influencers, which can be even more dangerous for public health. Additionally, this further undermines the credibility of scientific institutions even when they object to federal guidelines.

Traditionally, the DGAC acted as a buffer between politics and the dinner table. By dismissing the December 2024 report, the current administration has signaled that "common sense" and "national identity" are now considered valid substitutes for peer-reviewed consensus.

While the administration claims to be removing "special interests," the alignment with the meat and dairy industries suggests they have simply traded one set of influences (corporate-funded plant-based research) for another (traditional agricultural lobbyists). This set a precedent where dietary advice changes radically with every new administration, making it difficult for schools, hospitals, and the military to maintain stable, long-term health programs.

Further, the lack of nuance regarding processed foods can create confusion. While, generally speaking, it is a good idea to prioritize whole foods over processed foods, processed foods are certainly not “poison”. For instance, in “ Is a Calorie a Calorie? ” I discuss the thermic effect of food (TEF) and the fact that the body uses more energy to digest whole foods compared to highly processed foods. I also note that while the caloric math may look the same on paper, highly processed foods (like those made with refined flours and sugars) require less energy to break down, which can influence net energy balance.

In the post titled " Evidence-based Health ", I discuss how to identify credible nutrition information. I caution against "wellness" myths that vilify processed foods based on fear-mongering (for instance, referring to them as "toxins"), but instead encourage looking at the nutrient density and the scientific data behind how specific levels of food processing affect health markers. Whey protein isolate, for example, is highly processed, but is healthy if it helps people meet their protein needs.

In “ What is Science-based Fitness and Nutrition? ” I recommend prioritizing whole foods for the purpose of satiety (feeling full) and getting enough micronutrients. I also recommend viewing processed foods as part of a “social” or “flexible” lifestyle rather than “poison” and acknowledge that a diet dominated by ultra-processed foods makes weight management and health optimization more difficult due to the low fiber and high palatability.

Ultimately, new guidelines represent an alarming paradigm shift that replaces clinical nuance with populist ideology. While they are very similar to previous, sound recommendations, they are undermined by a selective application of "science" that appears to favor cultural tradition and agricultural lobbies over public health. By creating mathematically impossible standards for saturated fat and obscuring the risks of alcohol, the government risks alienating the very public it seeks to protect. For the consumer, the takeaway is clear: as federal policy becomes increasingly entangled with political identity, the responsibility for discerning evidence-based nutrition from ideological messaging falls more heavily than ever on the individual. True health isn't found in a "reset" to an idealized past or a rejection of "poison," but in a flexible, informed approach that prioritizes fiber, protein quality, and scientific literacy over political slogans.

How to Stick to Your Fitness Goals in 2026 (Without Losing Your Mind)

Sat, 10 Jan 2026 14:17:53 GMT

5 Science-backed Steps to Automoate Your Fitness Journey and Crush Your 2026 Resolutions

TLDR: While SMART goals work for boardrooms, they often fail in the kitchen or the gym because they lack a "Why." To make your 2026 resolutions stick, shift from corporate metrics to a science-based framework focused on identity and automation. Start by defining a superordinate goal —the deep, personal reason behind your habits—to maintain motivation when the initial excitement fades. Instead of restricting "bad" foods, use "approach" goals to add protein and fiber, which naturally displaces cravings. Build resilience by adopting flexible restraint (using calorie or workout ranges instead of rigid numbers) and reducing decision fatigue through implementation intentions —pre-determined "If-Then" plans for your daily routine. By preparing coping plans for inevitable obstacles and choosing a tracking method that fits your mental bandwidth, you transform fitness from a test of willpower into a sustainable part of who you are.

New year, new you, right? I came across some tips to help you set and achieve your fitness/nutrition goals for 2026. We've all heard of SMART (Specific, Measurable, Achievable, Realistic, and Timely) goals, but what if I told you that might not be the best approach?

Consider a video by Dr. Milo Wolf titled “ How to Get Lean in 2026 (Science Explained) ”. In the video, Dr. Wolf notes that while many people believe they should set SMART goals, these were actually designed for corporate management rather than health behaviors.

The good news is that just having a New Year's resolution means that you are likely to stick to it about 6 months into the new year, according to a 2002 study . A more recent study found similar results (up to about 55% of participants reported being successful at 6 months). However, the main downside is this research is based on self-reports, which means the data may be at least somewhat inaccurate. Still, there is something to the idea of having a resolution. So what's the most optimal way to set and follow through on one?

Dr. Wolf offers the following suggestions:

Superordinate Goals: Identify your "Why" to provide long-term meaning to your daily habits.
Approach vs. Avoidance: Focus on what to add (e.g., more vegetables) rather than what to restrict (e.g., no cookies) to improve adherence.
Flexible Restraint: Use calorie ranges (e.g., 1,800–2,200) instead of rigid targets to avoid the "all-or-nothing" mindset.
Process over Outcome: Focus on daily behaviors you can control (like steps) rather than daily scale fluctuations.
Implementation Intentions: Clearly plan "when, where, and how" you will perform a behavior (e.g., "Walking at 2 PM on Tuesday").

Let's take a closer look at his argument. He asserts that SMART goals were created for corporate management and are a “poor fit” for health behaviors if used by themselves. Research in health psychology suggests that while SMART goals are good for planning, they often lack the emotional “ Why ” (superordinate goals) needed for long-term maintenance.

For instance, many clinicians still use SMART goals because they provide clarity, but they are increasingly supplemented with self-determination theory (SDT) , which focuses on intrinsic motivation– the “Why”.

Based on Dr. Wolf’s breakdown and the supporting psychological research, here is a practical framework for setting and achieving your goals in 2026. This system moves beyond the "corporate" feel of SMART goals toward a more resilient, science-based approach.

Step 1: Define Your Goal Hierarchy

Don't just set a weight target. Connect your daily actions to a "Superordinate Goal" to maintain meaning when motivation dips. For instance:

The "Why": I want to be a high-energy person who feels confident in my clothes.
The "What": Achieve a 500-calorie deficit and hit 10,000 steps daily.
The "How": Prep high-protein lunches on Sundays; walk for 20 minutes after work.

Step 2: Use "Approach" instead of "Avoidance"

Frame your goals around adding value. This prevents the psychological feeling of deprivation that leads to binging.

Instead of: "Stop eating junk food."
Try: "Eat 30g of protein and a serving of greens at every meal."
Why? The Displacement Effect ensures that if you are full of protein and fiber, you naturally have less room (and craving) for ultra-processed foods.

Step 3: Shift to Flexible Restraint

Rigid targets are brittle; ranges are resilient.

Calorie Target: Instead of a hard 2,000 limit, set a range of 1,900–2,100.
Frequency: Instead of "I must train 5 days a week or I've failed," aim for "2–4 days."
Nuance: Use Weekly Averages for your weight. If the scale jumps 2 lbs on a Tuesday due to salt or stress, the weekly average will keep you calm and focused on the trend.

Step 4: Automate with Implementation Intentions

Reduce "decision fatigue" by pre-deciding your actions. Use the If-Then formula:

"If it is 5:00 PM and I just finished my last work call, then I will put on my sneakers and walk for 15 minutes."
"If I am at a restaurant, then I will order the leanest protein on the menu first."

Step 5: Create a "Coping Plan" for Barriers

The scientific consensus shows that success isn't about having more willpower; it's about having better plans for when life gets messy.

Barrier: "I'm too tired to cook after work."
Coping Plan: Keep two high-protein frozen meals in the freezer at all times for "emergency" nights.
Barrier: "It's raining and I can't get my steps."
Coping Plan: Use a 15-minute indoor "walking workout" video on YouTube.

While it can be said that some of Dr. Wolf’s recommendations are not appropriate for certain populations, and that perhaps his comments about training close to failure could use more nuance, the main thing I want to focus on is his comments on tracking.

Wolf strongly advocates for consistent tracking in apps like Macrofactor or Cronometer. While physiologically optimal, "tracking everything" is a high-cognitive-load task. For individuals with a history of disordered eating or those with extremely high-stress jobs, the "flexible restraint" he suggests can still morph into a "rigid restraint" obsession if the tool used is an exacting calorie tracker. He could have included "habit-based" tracking (like the " Plate Method ") as a tier for those who find meticulous digital tracking a barrier to entry.

Final Thoughts

In summary, the shift from traditional SMART goals to a science-based framework marks a vital evolution in how we approach health in 2026. By connecting daily habits to a "Superordinate Goal," you transform fitness from a corporate-style task into a meaningful part of your identity. This intrinsic motivation is far more effective for long-term adherence than simply chasing a number on a scale.

Embracing "approach" goals and "flexible restraint" further strengthens this resilience. By focusing on what to add—like protein and fiber—rather than what to restrict, you avoid the psychological strain of deprivation. Replacing rigid targets with ranges creates a buffer for your humanity, preventing a single minor slip from derailing your progress.

Success in this framework relies on automation rather than willpower. Using "Implementation Intentions" and "Coping Plans" allows you to pre-decide your actions, bypassing decision fatigue when life gets stressful. By scripting your response to obstacles, you ensure that consistency becomes a default behavior rather than a daily struggle.

Finally, it is essential to tailor tracking methods to your mental bandwidth. While digital tracking offers precision, habit-based methods like the "Plate Method" can reduce cognitive load and prevent obsession. Ultimately, the most effective system is one that remains flexible enough to support both your physical goals and your mental well-being.

Setting a goal hierarchy can be tricky. If you're struggling to connect your daily walk to a deeper “Why,” reply to this post or send me an email (info@holistictraining.org)—let’s find your superordinate goal together.

The Holiday Progress Paradox

Wed, 17 Dec 2025 03:20:00 GMT

How to Maintain Your Fitness & Nutrition (Without Missing the Fun)

TL; DR: The "holiday progress paradox" is the idea that you don't have to choose between your fitness goals and holiday joy. Instead of striving for perfection—which often leads to burnout and bingeing—this holistic strategy focuses on maintenance and flexibility. By prioritizing mindful nutrition (savoring treats without overindulging), consistent but shorter workouts (20 minutes is enough), and proactive stress/sleep management, you can sustain your momentum and enter the New Year feeling strong rather than starting from zero.

The holiday season is a beautiful, busy, and often stressful time. Between endless parties, travel, and a constant rotation of festive treats, it can feel like your hard-earned progress in fitness and nutrition is in danger of a major setback.

The common approach is to try to be perfect, which often leads to burnout, feeling guilty, and throwing in the towel until January 1st. Instead, let's focus on a holistic strategy that allows you to fully enjoy the season while maintaining your physical and mental well-being. By focusing on three key pillars—Nutrition, Fitness, and Stress Management—you can step into the New Year feeling strong, rested, and proud of the progress you kept.

Mindful Nutrition: Flexible Progress, Not Perfection

The goal here isn't to be perfect; it’s to make healthier choices most of the time so that the occasional indulgence feels manageable. Accept that there will be indulgent meals. Trying to be perfectly strict during the holidays leads to mental stress and often backfires into an all-out binge ( 1 , 2 ). Forgive yourself in advance ( 3 ), and focus on your average week, not every single moment.

At gatherings, enjoy all the traditional foods you want, but commit to a single, moderate-sized plate. Take your time. This respects your physical goals while honoring the social tradition.

Before diving into the appetizers or treats, fill half your plate with vegetables and ensure you have a good source of protein. This combination is highly satiating, helping you feel fuller faster and managing blood sugar spikes. It also helps to have a small, fiber- and protein-rich snack before you leave for the party to take the edge off your hunger ( 4 , 5 , 6 , 7 ).

Drink a large glass of water before any meal or party. Being well-hydrated helps curb excessive snacking ( 8 ).

Slowing down and focusing on the experience of eating, or mindful eating, buys time for your hunger signals to kick in, which can prevent overeating ( 9 , 10 ). It also decreases emotional eating ( 11 ). Your nutrition strategy shouldn’t feel like a chore—savoring the moment goes a long way to making it feel like an enthusiastic choice, not a sacrifice.

Flexible Fitness: Consistency Over Intensity

You don't need a grueling gym session to maintain your progress. In fact, shorter, more frequent movement is often a better strategy during a hectic season ( 11 ).

Don't feel obligated to smash your standard hour-long, high-intensity workouts. Instead, aim for shorter, focused sessions. A quick 20-minute workout is better than no workout at all.

Look for opportunities to be active throughout the day. For instance, you can take a brisk walk after a holiday meal, actively play with nieces or nephews, or volunteer to run a quick errand on foot.

Instead of meeting friends just for coffee or drinks, suggest an activity. Go on a walk, try a winter hike, or check out a local ice-skating rink. Integrating physical activity into your social life makes it enjoyable and sustainable.

Use your workouts for stress management. During a high-stress week, what your body and mind truly need might be a gentle yoga session, foam rolling, or a long stretching routine. Listen to your body.

Stress & Sleep Management

Stress and sleep management is the most overlooked pillar, yet it’s critical. Poor sleep and high stress severely impact your recovery, willpower, and appetite-regulation ( 12 , 13 , 14 , 15 ).

Aim to keep your bedtime and wake-up time as consistent as possible, even when traveling or hosting. A rested mind handles food decisions better and improves recovery.

The holidays often involve catering to everyone else, but you need time to recharge. Block out 15 minutes daily for yourself. This could be meditation, deep breathing, journaling, or simply sitting in silence with a warm cup of tea.

Learn the power of saying "No" to a few commitments. Over-scheduling is a big source of holiday stress. Protecting your time is a vital part of protecting your overall progress.

If you have an off day (or an off meal), don't let it derail your entire week. Acknowledge the slip, forgive yourself immediately, and focus on the next right choice—the next meal or the next workout.

Final Thoughts

The "holiday progress paradox" isn't about choosing between your goals and your joy; it’s about realizing that the two can—and should—coexist . True health isn't measured by a single meal or a skipped workout, but by the resilience of your habits over time. By shifting your mindset from "all-or-nothing" to "always-something," you reclaim your power over the season. Remember that the holidays are a marathon of moments, not a sprint toward perfection.

When January 1st arrives, your success won't be defined by whether you avoided every sugar cookie or hit every personal record. Instead, your success will be the fact that you showed up for yourself, managed your stress with grace, and entered the New Year with your momentum—and your holiday spirit—fully intact.

Take a deep breath, savor the celebrations, and trust the foundation you’ve built. You’ve got this.

Beyond 'Self-Made': How Interdependence Fuels True Gratitude and Compassion

Tue, 11 Nov 2025 14:53:05 GMT

Interdependence and the Transformative Power of Giving Thanks

TL; DR: Gratitude is more than a feeling—it is a profound recognition of interdependence. This article challenges the myth of the "self-made person" by highlighting how every success relies on a vast network of mentors, infrastructure, and community. By shifting focus from individual achievement to dependent origination, we move from entitlement to humility. For Holistic Training, this philosophy transforms fitness into a service-oriented ethical endeavor, where giving back through high-quality care is the natural way to honor the collective support that makes progress possible.

In the spirit of the Thanksgiving season, I thought that it would be nice to include some reflections on gratitude, how it relates to interdependence, and how both gratitude and interdependence relate to both my personal growth and Holistic Training’s growth. I hope that all who read these thoughts come away with a heart full of thanks that empowers them to give back.

Framing Gratitude

Gratitude, when viewed through a philosophical lens like the one offered by Buddhist ethics, is much more than just a fleeting feeling of thanks. It’s a profound recognition of interdependence and an active ethical stance. This core concept, often referred to as dependent origination, states that nothing exists on its own; everything—every event, every success, and every resource—is a product of countless contributing causes and conditions.

The common, often celebrated, narrative of the "self-made person" is challenged by this perspective. True gratitude arises when we move beyond the illusion of a solo, isolated "self" achieving success and realize we are but one active participant in a vast, supportive network. When we recognize this intricate web of causes—from the sun and rain that grew our food to the infrastructure that powers our communications, and the societal stability that permits entrepreneurship—our appreciation deepens. This recognition naturally shifts our focus from entitlement to humility, which is the fertile ground for more caring and compassionate actions.

A Garden Cultivated by Many Hands

When it comes to Holistic Training, this deep understanding of gratitude is incredibly powerful, transforming a business operation into a service-oriented ethical endeavor. By cultivating this deep gratitude, I am honoring the entire ecosystem that allows me to operate and thrive.

Gratitude is recognizing the countless mentors and teachers who shared their wisdom, not just in the specific modalities of my training, but in life skills, business acumen, and ethical conduct. It is appreciation extending to the clients who have entrusted me with their most precious asset—their well-being. Gratitude is owed to the friends, family, and wider community that support my mission, offering emotional sustenance, practical assistance, and holding space for my vision. It acknowledges the simple, good fortune that provided me with the time, resources, health, and societal conditions necessary to pursue this path.

Holistic Training is not an island, but a thriving garden cultivated by many hands and countless conditions. Embracing this truth transforms a fleeting feeling of appreciation into a core ethical principle. This principle dictates that because my success is fundamentally shared, my efforts must also be shared.

The Transformative Power of Gratitude

Gratitude is not passive; it is a powerful engine for service and dedication. It asks: "How can I repay this immense debt of interconnected support?" The answer lies in committing to the highest quality of service and acting with uncompromising integrity and compassion.

By integrating this deep sense of gratitude, Holistic Training commits to:

Sustainable Service: Ensuring my practice is not extractive, but regenerative, giving back to the community and the environment.
Continuous Improvement: Honoring the wisdom of my teachers by continually seeking to refine my knowledge and skills.
Client-Centered Compassion: Responding to clients not as transactions, but as fellow participants in the complex journey of well-being, acknowledging their unique struggles and supporting their inherent potential.

Final Thoughts

In summary, this reflection frames gratitude not as a mere feeling of thanks, but as a profound, active ethical stance rooted in the concept of interdependence. I argue that nothing is self-made; all success is the product of countless contributing causes, conditions, and a vast, supportive network.

This philosophical lens challenges the notion of the "self-made person," leading to humility and deeper appreciation by recognizing the intricate web of support—from nature and societal infrastructure to mentors, family, and clients.

For Holistic Training, this deep understanding of gratitude is transformative, converting the business into a service-oriented ethical endeavor. The business's success is seen as fundamentally shared, owing a debt of thanks to teachers, trusting clients, and the wider community. This recognition turns appreciation into a core ethical principle that motivates the company to repay this support through dedicated service.

The ultimate conclusion is that deep gratitude is a powerful engine for service and dedication. By acknowledging the immense debt of interconnected support, the focus shifts to the question: "How can I repay this?"

The answer lies in committing to the highest quality of service, uncompromising integrity, and compassion in all operations. This gratitude empowers the individual and Holistic Training to move beyond transactional relationships, transforming every action into a deliberate act of service that works for the benefit of all beings involved, thereby ensuring the "thriving garden" continues to be cultivated and sustained.

The Science of the Cool-down

Tue, 14 Oct 2025 15:40:02 GMT

Why Easing Out of Your Workout is Important

TL; DR: Don't just stop and sit down! A proper cool-down is the bridge between intense exercise and your body’s resting state. Spending 10 minutes on low-intensity movement and static stretching helps prevent blood pooling (which can cause dizziness) and assists in the gradual removal of metabolic waste like lactate. While it may not eliminate soreness entirely, a consistent cool-down routine improves long-term flexibility and mobility, calms the nervous system, and sets the stage for faster, more effective recovery for your next session.

You've pushed your limits, crushed your workout, and now you’re basking in that post-exercise euphoria. But before you move on to your next thing, there's one step many people skip: the cool-down. Far from being an optional time-filler, the cool-down can be a valuable part of your fitness routine with real physiological benefits. It's the bridge that transitions your body from a state of high exertion back to a resting state.

During a rigorous workout, your body goes into high gear. Your heart rate and blood pressure increase significantly to pump oxygen-rich blood to your working muscles. Your blood vessels widen (a process called vasodilation ) to handle this increased flow, and your muscles are contracting intensely. Metabolic byproducts, like lactate , accumulate in your bloodstream.

The Physiology of Cooling-down

Stopping an intense workout abruptly is like slamming on the brakes of a speeding car—it can shock your system. A proper, active cool-down, typically 5–10 minutes of low-intensity movement, allows your body’s systems to return to their resting states gradually.

The most critical role of the cool-down is to prevent blood pooling. When you stop moving suddenly, your leg muscles—which help pump blood back to the heart—stop contracting. With your blood vessels still dilated, blood can pool in your lower extremities. This can cause a sudden, rapid drop in blood pressure, leading to dizziness, lightheadedness, or even fainting ( syncope ). A gradual reduction in intensity allows your heart rate and blood pressure to safely descend to normal levels and light, active movement helps keep blood flowing, which assists in the removal of metabolic waste products, such as blood lactate.

Following the low-intensity cardio, the cool-down is the perfect time for static stretching (holding a stretch for at least 30 seconds). Your muscles are warm and pliable, making them more receptive to lengthening. Consistent stretching at this stage can help improve your long-term mobility and performance .

How to Do an Effective Cool-Down

The cool-down should be tailored to your workout but generally includes two components:

Low to Moderate Intensity Movement (5-10 minutes): This can be a walk, a light jog, or easy cycling—just a gentler version of whatever activity you were doing. The goal is a steady decline in exertion. A general rule of thumb is that higher intensities call for longer cool-downs. More taxing workouts result in a greater physiological shift, requiring more time for the heart rate, breathing, and blood chemistry (like lactate ) to stabilize and return to baseline.
Static Stretching (5-10 minutes): Focus on the major muscle groups you just worked on. Hold each stretch for 30 seconds without bouncing, stretching only to the point of mild tension, not pain. Examples include the quad stretch, hamstring stretch, or triceps stretch.

The goal of a steady decline in exertion is the key physiological objective. It allows the heart rate and breathing to gradually return to resting levels, preventing post-exercise dizziness (venous pooling), clearing out metabolites like blood lactate, and regulating body temperature.

A Caveat Regarding Static Stretching

It has been claimed that static stretching reduces the risk of injury, but is that true? That scientific research suggests that the answer may not be that straightforward. For instance, multiple systematic reviews and meta-analyses ( 1 , 2 , 3 ) consistently find that static stretching, as part of a warm-up, does not significantly reduce the overall incidence of injuries in healthy, active individuals. However, recent evidence suggests static stretching can reduce the risk of muscle injuries (like muscle strains), but not tendon injuries or all-cause injuries.

Another thing to point out is that when static stretching is implemented as part of a warm-up, it can temporarily decrease one’s power and strength, which is why it is generally recommended as part of a cool-down instead of a warm-up and there is value to including static stretching as part of one’s cool-down apart from the reduction of the risk of muscle injuries. For instance, regular, chronic static stretching outside of a pre-activity warm-up is effective for increasing range of motion and improving flexibility, which can be beneficial for general fitness and activities of daily living (see 1 and 2 for more information).

Final Thoughts

The scientific consensus clarifies that the cool-down is beneficial in a way that serves two primary goals: faster systemic recovery and long-term mobility.

The recommended two-part cool-down (5–10 minutes of active movement followed by 5–10 minutes of static stretching) provides these evidence-based benefits:

Systemic Recovery (Active Movement): This phase gradually transitions the body from high exertion to a resting state. It prevents blood pooling (which can cause lightheadedness or fainting) by safely allowing heart rate and blood pressure to return to baseline, while low-intensity muscle contractions assist in clearing metabolic byproducts like lactate.
Long-Term Mobility (Static Stretching): Performed when muscles are warm and pliable, static stretching at this time is highly effective for increasing flexibility and range of motion. This benefit is vital for general fitness and the ease of performing activities of daily living.

While research has challenged the traditional belief that pre-exercise static stretching prevents overall injury, the evidence unequivocally supports the value of the cool-down, including static stretching’s role in said cool-down. It helps secure your training gains by facilitating a quicker and easier physiological transition back to rest and simultaneously invests in your future mobility and functional health. The cool-down is the final step that supports your body both today and for a lifetime of activity.

The Science of the Warm-up

Thu, 25 Sep 2025 16:55:08 GMT

An Athlete's Guide to Better Performance and Injury Prevention

TL; DR: Skipping your warm-up is like starting a cold car in winter—inefficient and potentially damaging. A proper warm-up isn't just about raising your heart rate; it increases muscle temperature (making them more pliable), lubricates joints with synovial fluid, and "primes" your nervous system for peak performance. To maximize results, the article recommends the RAMP protocol: Raise (blood flow), Activate & Mobilize (targeted movement), and Potentiate (priming specific lifts or skills with sub-maximal effort). Whether you're a lifter or a swimmer, this structured approach reduces injury risk and improves power output.

We've all been there. You get to the gym, you're short on time, and you jump straight into your working sets. While it might seem like a time-saver, skipping a proper warm-up is like trying to start a cold car on a winter morning without letting it idle. It's inefficient and can lead to damage.

So, what exactly is happening during a warm-up, and why is it so crucial for those with strength, hypertrophy, or general athletic goals? Note that I wrote this guide with both lifters and swimmers in mind (since I am both), but the same general principles can apply to athletes in general. Let's dive into the science of the warm-up.

The Physiology of a Proper Warm-up

A well-structured warm-up is not just about getting your heart rate up (some literature even suggests it's an opportunity to practice and improve certain skills). It's a complex process that prepares your entire body for the demands of the workout ahead. The most obvious effect of a warm-up is an increase in body temperature, hence the term “warm-up”. This rise in temperature is a game-changer for your muscles since they work more efficiently at a higher temperature. Think of it like a rubber band—it's much more pliable and elastic when warm. This allows for smoother, more powerful contractions.

Warming up dilates blood vessels, increasing the flow of oxygen and nutrients to your muscles. This not only fuels your workout but also helps to remove metabolic waste products. The transmission of nerve signals, which control muscle contraction, speeds up with an increase in temperature. This means a quicker and more coordinated response from your muscles.

Your joints need lubrication to move smoothly. A warm-up stimulates the production and release of synovial fluid , a viscous fluid that reduces friction between the cartilage in your joints. This is crucial for preventing wear and tear, especially under heavy loads.

A warm-up also provides a bridge between your day-to-day life and the focused intensity of your training session. It allows you to mentally prepare , visualize your movements, and get "in the zone."

The RAMP Protocol

While the classic "5 minutes on the elliptical" is a start, a truly effective warm-up follows a more structured protocol. The RAMP protocol is a popular and evidence-based model that stands for:

Raise: The goal here is to increase your heart rate, body temperature, and blood flow. This can be done with low-intensity cardio like cycling, rowing, or jogging. For lifters, this might be a few minutes of dynamic movements like jumping jacks or leg swings. For swimmers, it's a few laps of easy swimming.

Activate & Mobilize: This is where you target specific muscle groups and joints. This phase involves dynamic stretching and mobility drills. Instead of static stretching (holding a stretch), you'll use movements that take your joints through their full range of motion. Examples include cat-cows, bird-dogs, glute bridges, arm circles, trunk rotations, and leg swings.

Potentiate: This is the most crucial phase for athletes with strength and power goals. Potentiation refers to "priming" your neuromuscular system for the demands of your workout. This involves performing movements that are similar to your working sets but with much lighter loads and lower volume. Before a heavy squat, you'd perform an empty bar set, followed by a set at about 50% of your working weight. This "greases the groove" and prepares your central nervous system for the heavier load. Before a sprint set, you'd perform a few short, fast bursts of swimming at sub-maximal effort.

What Should My Warm-ups Look Like?

The specific details of your warm-up will depend on several factors, including time constraints, environment, access to equipment, goals, preferences, and training status. A general warm-up may not be strictly necessary for all goals, as research suggests a specific warm-up consisting of a couple of sets with loads at a fraction of your working load (e.g., 40% for the first set and 80% for the second) is still effective for those interested in simply lifting for decent muscle growth as opposed maximal muscle growth.

If you have more time or are a serious athlete, including both a general and a specific warm-up using the RAMP protocol is ideal. For a lifter, this could include 5 minutes of low-intensity cardio on a treadmill, elliptical, or stationary bike, followed by 5 to 10 minutes of mobility work. For me, I like to skip the cardio and opt for two to three mobility exercises before transitioning into my specific warm-up which includes doing a warm-up set before the working sets of my first exercise, especially for lifts with a greater skill component like deadlifts or back squats. Depending on the training phase, I may also include plyometrics or balance work. If my goal is maximal strength, additional warm-up sets before heavy working sets are warranted.

As a swimmer, here's what my warm-up looks like during practice: I start with mobility work on land that includes active and dynamic stretching, as well as resistance exercises with light loads emphasizing a full range of motion. When I get in the water, I put on fins and do a 200-yard swim alternating between freestyle and backstroke. I'll then take the fins off and do two 100-yard IMs. These are done at a slightly higher intensity with longer rest intervals. After the IMs, I do three 50s with paddles, alternating between freestyle and backstroke. I then finish with four fast 25s in IM order.

What works for me may not work for you, but as long as you're following the RAMP protocol or at least doing something to appropriately prepare your body, you will likely have an effective warm-up.

Final Thoughts

Ultimately, the best warm-up is the one you'll actually do. While the RAMP protocol provides an ideal framework, the key takeaway is to simply start. Even a simple, five-minute routine of light cardio and dynamic movements is a significant improvement over nothing at all.

Remember, your body is your most valuable piece of equipment. Taking a few minutes to prepare it properly before each workout is an investment, not a waste of time. It reduces your risk of injury, enhances your performance, and helps you build a more sustainable, long-term relationship with your fitness goals. Prioritize your warm-up, and your body will thank you with better results and fewer setbacks.

Creatine and the Brain

Wed, 10 Sep 2025 17:57:11 GMT

Beyond Athletic Performance

TL; DR: Creatine is famous for building muscle, but it is also a critical "energy booster" for your brain. By replenishing ATP (the body's energy molecule) within brain cells, supplementation can enhance short-term memory, reasoning, and information processing while reducing mental fatigue during high-demand tasks. Emerging research also suggests it has neuroprotective properties—potentially aiding in recovery from mild traumatic brain injuries—and may even offer antidepressant effects by improving brain energy metabolism and neurotransmitter modulation.

You've likely heard of creatine as a go-to supplement for athletes and gym-goers looking to boost their physical performance. It's well-known for its ability to increase strength and muscle mass. But what if I told you that this popular supplement might also be a powerful tool for your brain?

As someone who's already explored the benefits of creatine for women, I've been digging deeper into its effects on cognitive function and mental health. The research I've found so far is fascinating and suggests that creatine's benefits extend far beyond the weight room.

Creatine: The Brain's Energy Booster

The human brain is a highly demanding organ, consuming a significant amount of the body's total energy. Creatine's primary role in the brain is to support this energy metabolism. Think of it as a backup generator for your brain cells.

It works by replenishing adenosine triphosphate (ATP), the body's main energy molecule. By increasing phosphocreatine stores in the brain, creatine helps maintain a steady energy supply for neuronal function, especially during times of high demand. This mechanism is believed to be the reason behind many of its cognitive benefits .

The Cognitive Benefits of Creatine

Research suggests that creatine supplementation may lead to several cognitive improvements:

Improved Memory and Reasoning: Studies have found that creatine can enhance short-term memory, reasoning, and even intelligence ( Avgerinos et al., 2019 ).
Faster Information Processing: It may help the brain process information more quickly ( Xu and colleagues, 2024 ).
Reduced Mental Fatigue: By helping the brain meet its high energy demands, creatine can help reduce mental fatigue, particularly during difficult cognitive tasks ( Candow et al., 2023 ).
Neuroprotection: Creatine shows promise in protecting nerve cells from injury and damage and may even help in the recovery from mild traumatic brain injury ( Ribeiro at al., 2025 ; and Bodker and Marcussen, 2023 ).

It's worth noting that while these benefits are promising, the effects are most significant in people with lower baseline creatine levels, like vegetarians, or those experiencing cognitive stress.

Creatine and Mental Health

The link between creatine and mental health is an active and exciting area of research. There's growing evidence that creatine could play a role in treating certain mood disorders, especially depression.

Antidepressant Effects: Some studies suggest that creatine supplementation can reduce depressive symptoms, particularly when used alongside traditional antidepressant medications ( Lyoo and colleagues, 2015 ). It's thought to work by improving brain energy metabolism, increasing cellular resilience to stress, and modulating important mood-regulating neurotransmitters like serotonin and dopamine ( Juneja et al., 2025 ).
Anxiety Reduction: Some research even suggests that creatine may help alleviate symptoms of anxiety ( Candow et al., 2023 ).

These mental health benefits are believed to be linked to creatine's role in improving mitochondrial function and enhancing neuroplasticity, which is the brain's ability to reorganize itself by forming new neural connections.

A Broader Neurological Role

Creatine's influence on the brain goes beyond just energy metabolism. It acts as a neuromodulator , a substance that can influence the activity of neurons.

Neurotransmitter Modulation: Creatine can interact with various neurotransmitter receptors, suggesting a broader role in central nervous system communication ( Allen, 2013 ).
Oxidative Stress Protection: It enhances mitochondrial function and protects against oxidative stress, helping to preserve cell integrity and prevent cell death from abnormal energy metabolism ( Marshall et al, 2022 , and Barbieri et al., 2016 ).
Neurodegenerative Diseases: While more research is needed, some studies suggest that creatine may have a positive impact on conditions like Alzheimer's, Parkinson's, and Huntington's disease, which are all linked to altered brain metabolism ( Smith and colleagues, 2025 , and Kreider and Stout, 2021 ).

Should You Take Creatine for Your Brain?

The optimal dosage for brain benefits might differ from the standard 3–5 grams per day used for physical performance. Some research suggests that higher doses may be needed to effectively cross the blood-brain barrier.

However, the most important thing to remember is that creatine is just one piece of a larger puzzle. I take 5 grams of creatine daily, not just for physical performance, but also for its potential mental benefits. For me, creatine is part of a comprehensive strategy that includes consistent strength and aerobic training, mindfulness, and good nutrition—all of which have a demonstrated positive impact on cognitive function and mental health.

While it's exciting to think about what creatine can do on its own, its true power may lie in its ability to support and enhance a holistic approach to your health.

The Myth of Cycle Syncing

Fri, 29 Aug 2025 16:29:10 GMT

Why Your Period Likely Doesn't Require You to Train Differently

TL; DR: While "cycle syncing"—adjusting workouts and diet to specific phases of the menstrual cycle—is a massive wellness trend, scientific evidence for its effectiveness is surprisingly thin. This article clarifies that while hormonal shifts are real, there is no scientific consensus supporting a rigid training model for the average person. Instead of following generic "phase" templates, the author recommends autoregulation: listening to your body’s actual energy levels and performance on a daily basis. This approach avoids the "nocebo effect" (expecting to feel weak because of your cycle) and prioritizes consistent, evidence-based training over influencer-led myths.

Cycle syncing is a popular wellness practice that involves adjusting your diet, exercise, and lifestyle habits to align with the different phases of the menstrual cycle. The core idea is that by working with the natural hormonal fluctuations, you can optimize your energy, mood, and overall well-being.

The scientific evidence supporting the claims of cycle syncing is still limited and in many cases, inconclusive. While the premise is based on real hormonal changes and real lived experiences, the direct impact on performance and the effectiveness of tailoring lifestyle around these changes is not yet fully supported by robust clinical research.

The Scientific Evidence

It's a well-established fact that hormones like estrogen and progesterone fluctuate throughout the menstrual cycle , which can affect mood, energy levels , and physical sensations. For instance, as estrogen and progesterone levels drop during menstruation , many people experience symptoms like fatigue, cramping, and bloating. Estrogen levels increase during the follicular phase and this is associated with a rise in energy and motivation. During ovulation, a surge in estrogen and testosterone can lead to peak energy. Following ovulation, progesterone becomes the dominant hormone during the luteal phase. Progesterone's effects , coupled with the eventual drop in estrogen and progesterone before menstruation, are responsible for common premenstrual symptoms, including fatigue and lethargy.

While many proponents suggest tailoring workouts to each phase (e.g., high-intensity training during the follicular and ovulatory phases, and low-impact exercise during the menstrual and luteal phases), the scientific evidence is mixed. Some studies suggest a slight decrease in athletic performance during the early follicular phase, but others have found no significant difference in acute strength performance or muscle adaptations to resistance training regardless of the cycle phase (see Charmichael and colleagues, 2021 for more information). A 2025 McMaster University study by Colenso-Semple at al. (2024), for example, found that timing resistance training to specific phases of the menstrual cycle had no impact on the synthesis of new muscle proteins. A systematic review published in Sports Medicine in 2021 noted that while some hormonal changes can affect performance, the effects are highly individual and not significant enough to warrant a one-size-fits-all training protocol. They concluded that athletes should primarily listen to their bodies rather than rigidly follow a cycle-syncing plan. Ultimately, many experts agree that the perceived effects of the cycle on exercise are highly individual and may be more related to self-reported motivation and how a person feels than to a physiological hormonal advantage. A more recent study by Zinner et al. (2025) a menstrual cycle “does not influence the dynamic maximal strength in the upper and lower body. Even though pain perception changed during the [menstrual cycle] this does not seem to have an impact on women’s maximum strength in the [deadlift] and [benchpress] on a group level.”

I mentioned earlier that cycle syncing is based on lived experience. How do we reconcile this with the scientific data? Let’s talk about the nocebo effect, which is the opposite of the more widely known placebo effect. It is a phenomenon in which a person's negative expectations about a treatment or intervention lead to a negative outcome, such as the worsening of symptoms or the experience of side effects. In this case, cisgender women’s expectations that they will have lower energy or strength levels every couple of weeks is exactly what produces the lower perceived energy or strength levels, not one’s cycle.

The claim that specific dietary changes can ease symptoms is more widely accepted, though not always directly linked to "cycle syncing" as a complete system. For instance, eating iron-rich foods (or taking a supplement ) during the menstrual phase can help counteract the iron loss from bleeding. Similarly, some research suggests that avoiding highly processed foods, sugar, and alcohol may help reduce PMS symptoms (though more research is needed to establish more definitive conclusions). The concept of adjusting your diet to support your body's needs at different times of the month, at least in this sense, may be a reasonable approach to wellness.

While the full benefits of "cycle syncing" as a systematic, one-size-fits-all approach are not scientifically established, the practice of tracking your cycle and listening to your body has a lot of merit because understanding how your body feels at different times of the month can help you plan and be compassionate with yourself. If you know you tend to feel more fatigued during your luteal phase, you can schedule more restorative activities and avoid overcommitting. Tracking your symptoms can help you identify patterns that may warrant a conversation with a healthcare provider, such as severe cramps. Whether you decide to do a high-intensity workout or a gentle yoga session should ultimately be guided by how you feel on that particular day.

Autoregulation as an Alternative

Autoregulation is a training approach that individualizes and adjusts workouts based on an individual's readiness and performance on a given day. Instead of rigidly following a pre-planned schedule, you can modify training variables like intensity, volume, and frequency in real time. This approach is a strong alternative to cycle syncing, which assumes an overgeneralized response to hormonal phases.

Autoregulation is based on the idea that many factors, including sleep, stress, nutrition, and even hormonal fluctuations, can affect performance. Because day-to-day readiness can be unpredictable, a flexible approach is often more effective than a rigid one. The goal is to maximize performance while minimizing the risk of overtraining or injury.

Here are a couple methods for using autoregulation:

Rate of Perceived Exertion (RPE): This is a subjective scale, typically from 1 to 10, where you rate the difficulty of a set. For example, an RPE of 8 means you could have done two more reps. You can adjust your weight or reps based on your RPE to ensure you're training effectively without overdoing it.
Reps in Reserve (RIR): This is closely related to RPE and refers to how many more repetitions you could have completed before reaching muscular failure. An RIR of 2 is the same as an RPE of 8.

While cycle syncing attempts to use a broad, cyclical pattern (the menstrual cycle) to dictate training, autoregulation relies on immediate, individual feedback. The main difference is that autoregulation is not tied to a specific biological rhythm. It accounts for all the variables that might affect a person on a given day, whether they're related to their cycle or not.

Scientific literature supports the benefits of autoregulation. Studies have shown that it can lead to greater gains in strength and muscle mass compared to more rigid, fixed-load training plans. Autoregulation allows for smarter training, as it adapts to both good days and bad days, ensuring the training stimulus is always appropriate for the body's current state. For example, if you're feeling great, you might lift heavier or do more sets. If you're feeling tired, you can reduce the intensity to prevent injury and promote recovery. By focusing on an individual's actual readiness, autoregulation is a more personalized and scientifically robust approach to training than a one-size-fits-all cycle syncing plan.

The Problematic Assumptions and Effects of Cycle Syncing

Cycle syncing, while often presented as a form of empowerment, can be disempowering to cisgender women and others assigned female at birth and is criticized for being based on misogynistic assumptions. The main issues arise when it moves from a tool for self-awareness to a rigid, prescriptive system.

The disempowerment from cycle syncing stems from its oversimplification of the female-typical body. By enforcing a "one-size-fits-all" model, it can lead to several negative outcomes including the nocebo effect, inaccurate or limiting advice, ignoring individual variation, oversimplifying health, and is exclusionary against people using hormonal birth control, who are menopausal, or have underlying endocrinological disorders.

The criticism of cycle syncing as a misogynistic practice is rooted in a long history of viewing women as hormonally unstable and irrational. Cycle syncing can reinforce the long-standing, misogynistic idea that a woman's performance, mood, and capabilities are determined by her hormones. This perpetuates the stereotype of the "hormonally-driven" or "overly emotional" woman. Academic research (such as this paper , this paper , and this paper ) suggests that this notion of a "pre-menstrual impairment" is a widely held public belief that is difficult to displace, despite a lack of strong scientific evidence. Additionally, when major portions of a woman's lifestyle—from her diet and exercise to her work and social calendar—are prescribed based on her menstrual cycle, it can reduce her identity and value to her reproductive function. This aligns with patriarchal views that define a woman's value primarily by her biological role.

These criticisms argue that instead of being a truly empowering practice, cookie-cutter cycle syncing programs can be seen as an extension of a societal narrative that seeks to control and limit women by overemphasizing their biological traits and assuming a one-size-fits-all experience.

Final Thoughts

I argued in this post that cycle syncing, a popular wellness practice, is a myth because there's limited and inconclusive scientific evidence to support its effectiveness. While acknowledging that hormones fluctuate throughout the menstrual cycle, I pointed out that research shows no significant impact on strength or muscle gains. I also suggested that the perceived effects of the menstrual cycle on performance may be more psychological than physiological and possibly tied to the nocebo effect, where negative expectations lead to a negative outcome. As a more effective and scientifically backed alternative, I introduced autoregulation, a flexible training approach that adjusts to a person's readiness on a given day based on factors like sleep, stress, and energy, rather than a rigid, one-size-fits-all schedule. I also criticized cycle syncing for being potentially disempowering and misogynistic, as it can oversimplify health, ignore individual variation, and reinforce stereotypes about women being overly emotional or controlled by their hormones.

Based on my argument, cycle syncing is a practice with a weak scientific foundation that may be more problematic than beneficial. While tracking one's cycle is valuable for self-awareness, rigidly following a prescriptive cycle syncing program is not supported by robust research. I assert that a better alternative is autoregulation, which is a more personalized and effective method for training. Ultimately, I conclude that cycle syncing, despite its popularity, can be viewed as an oversimplification of female-typical biology that reinforces harmful stereotypes and limits a woman's sense of empowerment.

Ethical Fitness Coaching

Mon, 25 Aug 2025 18:37:09 GMT

What Coaches Owe to Their Clients and the Fitness Community

TL; DR: Ethical fitness coaching is defined by a commitment to nonviolence and tenderness, moving beyond mere reps and sets to prioritize a client's fundamental vulnerability. This philosophy rejects the "one-size-fits-all" model, instead centering the client as the expert on their own body and using a science-based approach to ensure safety and transparency. Beyond individual sessions, ethical coaches have a moral imperative to combat harmful social discourses—such as those fueling body dysmorphia—and promote mutual flourishing across the wider fitness community.

Author's note: this post contains discussion related to body image and unhealthy relationships with food and exercise.

I recently joined, then left, a women's lifting group on Facebook. I sometimes join different online groups to get a sense of what other coaches and fitness enthusiasts are talking about and, hopefully, have a positive impact on that discourse.

However, I realized after a week that there was a pattern of participants making posts and comments that suggested body dysmorphia and unhealthy relationships with food and exercise. While some participants would sometimes do their best to address these posts and comments, they were in the minority and it appeared there was nothing by way of moderation related to stuff like this, so I decided to review the group rules and policies.

I read that this was a relatively open group for women to post about fitness content within certain parameters: general norms of civil conduct, no political posting or commenting, and no soliciting fitness and nutrition services. For context, this group appeared to be started and run by a male fitness coach and the rules suggested to me that the group was moderated.

I decided to pose a question to the group moderator(s)/administrator(s) regarding what their approach might be to some of the posts I was seeing since there was nothing in the group description or rules/policies about it. I noted in my post that I understood the value of promoting open dialogue and letting participants feel free to discuss a variety of topics, so I suggested that if moderation was not an option for them, then perhaps they should consider adding a disclaimer to the group description alerting participants to the fact that there are discussions that could be harmful to people with a history of distorted body image and/or unhealthy relationships with food and exercise since those are often associated with the most dangerous mental health conditions that especially affect women.

I was disappointed to find that so many women in that group would not just resist the idea, but did so in an incredibly reactive and defensive way, and some of my harshest critics were other coaches. How dare I suggest moderation or disclaimers? What counts as triggering to folks with histories isn't black and white, so why have standards about this at all? Why care how this discourse could impact others? Why are we responsible for anyone but ourselves?

Ethical Fitness Coaching

The fitness industry is full of noise, quick fixes, and conflicting advice. A lot of it is, at best, counterproductive, or, at worst, harmful. It's easy to feel lost and not know who to trust. One way to cut through the noise is to find an ethical fitness coach. An ethical fitness coach is more than just a person who counts reps and helps you develop good technique. They have a profound responsibility to their clients and the wider fitness community. This post outlines my professional philosophy that defines what it means to be an ethical coach so that you can determine which ones are most likely to be helpful.

While this isn't meant to be an exhaustive checklist, I will discuss some key characteristics of ethical coaching in addition to the more straightforward ones like professionalism, integrity, client confidentiality, creating a supportive environment, and accountability. I will also argue for why coaches should uphold these values grounded in our interconnectedness, tenderness, and vulnerability.

Centering Clients

One key thing to look for in a coach is whether or not they acknowledge that there is no single "best" program. An ethical coach tailors everything to their client's unique needs, goals, and limitations. They also acknowledge their client's health history, lifestyle, and preferences and adapt the programs based on client progress and how they feel.

Another responsibility is to teach clients how to be their own best coach in the long run. For instance, a good coach explains the "why" behind the exercises and helps their clients understand their body's signals.

Client safety and well-being is non-negotiable. Good coaches stress proper warm-ups and cool-downs, recognize when an exercise isn't right for someone, and know when to refer a client to a physical therapist or other healthcare professional.

A coaching relationship should be a collaborative journey where both parties have a voice and a role to play. It's a two-way street. The coach's job is to provide the expertise, structure, and guidance, but the client's job is to provide honest feedback, effort, and communication. The best results happen when both are fully engaged.

A coach needs to know how the client's body feels, what their energy levels are like, and if they're enjoying the process. This isn't just about following a plan; it's about making sure the plan is working for them. Thus, feedback is fundamental. The coach-client relationship thrives on open and honest communication. Coaches should encourage clients to share if a particular exercise doesn't feel right, if they're struggling with a nutritional recommendation, or if their sleep has been poor. They should make sure clients understand that this is a positive, not a complaint because feedback is essential for coaches to make sensible adjustments to their program and ensure it remains effective and safe.

While the coach is the fitness expert, clients are the experts on their own bodies and lives, so coaches should put them in the driver's seat while working with them to find solutions. For example, if a client struggles to do a certain exercise, an ethical coach won't just force them to do it. They'll discuss why it's challenging and find an alternative that works better for their client's body and goals. This approach respects client autonomy and empowers them to take ownership of their fitness journey.

A collaborative partnership also means celebrating progress together. Success isn't just measured in weight lost or load lifted. It's also in the little things—like finally hitting a new personal record, feeling less pain in a daily activity, or simply showing up consistently. A great coach celebrates these small victories with their clients, reinforcing the idea that they are a team working toward a common goal.

Using a Science-based Approach

Ethical coaches have a responsibility to stay current with scientific research. Their methods are built on principles of exercise physiology, biomechanics, motor behavior theory, and more. A science-based approach helps coaches be honest with clients about what's realistic.

“Magic bullet” solutions and quick fixes are rarely what they are purported to be and are sometimes dangerous. Sustainable health and fitness is a long-term journey that requires prioritizing consistency and patience.

Science tells us that fitness is more than just exercise. Sleep, nutrition, stress management, and mental health are all important. A good coach addresses all of these factors.

Educating the Fitness Community

A coach's role isn't limited to the time they spend with a client. A good coach should aim to equip clients with the knowledge to make informed decisions outside of the gym. This could include how to read a nutrition label, understanding the importance of recovery, or even how to spot misinformation online.

The fitness community can be a noisy place with a lot of bad advice. Our platforms (social media, blogs, etc.) should be used to share accurate, helpful information and debunk common myths.

Coaches can play a role in creating a more inclusive and body-positive/body-neutral fitness community. It is important to focus on performance, health, and how the body feels, rather than just aesthetics.

The Source of these Obligations

A coach's obligation doesn't come from a simple contract or a professional certification. It arises from the recognition of the client's fundamental vulnerability. The client is entrusting the coach with their physical well-being, their body's precarity. This trust, and the recognition of the client's potential for harm (both physical and psychological), is the source of the coach’s ethical duty.

Unfortunately, there are coaches out there who do not see things this way. As my anecdote shows, many of them believe their only obligations are to themselves and what Judith Butler would call their regime of self, i.e., their self, family, friends, and sometimes groups with whom they identify. Clients don’t always get counted as part of said regime, never mind the wider fitness community.

Some of the coaches I interacted with seem to think they exist independently of others, as if they birthed and raised themselves, educated themselves, somehow took care of themselves without any one providing them with job opportunities, healthcare, food, or other goods and services. They also apparently don’t rely on institutions or infrastructure and have acquired language without anyone teaching them. Never mind other identity markers like group affiliations (religious, occupational, etc.), preferences, or values. They somehow provided all of those things to themselves relying on no one but themselves to do so.

This attitude may seem silly because it is silly and is often adopted and maintained unreflectively and uncritically. Those who hold such an attitude are also fiercely defensive of it as a means to protect their egos. What should we understand about our obligations as coaches if we put our egos aside?

Butler's work, The Force of Nonviolence , critiques how certain lives are valued over others. In the fitness industry, this can manifest as a one-size-fits-all approach that ignores individual needs and vulnerabilities. "Centering Clients" becomes an act of nonviolence because it actively refuses to impose a pre-packaged, potentially harmful program on a unique individual. It acknowledges their singular body, their distinct history, and their specific limits. This is a nonviolent stance that honors their individual claim to a safe and effective path to health. By tailoring a program, the coach is not just being good at their job; they are refusing to cause harm by ignoring the client's distinct identity and needs.

Butler’s concept of the "I" as a "we" is perfectly illustrated in the collaborative model. This isn't just a good business practice; it's a profound ethical stance. The coach recognizes that they are not an all-knowing authority imposing their will. They are a partner whose expertise is only made useful through the client's feedback and engagement. This mutual respect and reliance on honest communication is an acknowledgment of their shared fate and responsibility within the relationship. The coach's obligation is to listen and adapt, and the client's obligation is to communicate and participate.

Zenju Earthlyn Manuel's work, The Way of Tenderness , offers a complementary perspective, grounding the discussion in the embodied experience of vulnerability and the healing power of tenderness. Tenderness is not a passive or weak emotion. It is a powerful, active practice rooted in compassion and the willingness to be present with vulnerability, both one's own and others'. It requires us to listen deeply and respond with care.

Tenderness, in her view, is an embodied practice that brings us into a compassionate relationship with ourselves and with others. This perspective highlights the body as the primary site of ethical concern. Thus the fitness client is not an abstract concept; they are a person in a body that may have a history of pain, injury, or neglect (from themselves or others).

The coach's obligation is to meet the client's body with tenderness. This means listening to the body's signals, not just the mind's goals. The coach's duty is to be present with the client's embodied experience and to guide them toward well-being, not just toward performance metrics.

The assertion that while the coach is the fitness expert, clients are the experts on their own bodies and lives, so coaches should put them in the driver's seat while working with them to find solutions reflects an attitude that refuses to invalidate the client's lived experience of their own body. Instead of imposing a "cure" from the outside, the coach gently works with the client's own wisdom and intuition about their body. This respect for their inner knowledge is a form of tenderness that fosters autonomy and self-trust, which are crucial for long-term health and a healthy relationship with one's own body.

Celebrating "little things" is another manifestation of tenderness. A coach who focuses only on big, long-term goals can make the client feel like their progress is never enough. A coach who celebrates "showing up consistently" or "feeling less pain" is demonstrating compassionate presence. They are acknowledging the client's effort and their embodied experience, validating their journey rather than just the destination. This tenderness builds resilience and a positive relationship with the fitness process itself.

Considering the two frameworks together, Butler provides the structural, philosophical grounding: our obligation stems from the universal fact of our interconnectedness and shared vulnerability. Manuel provides the practical, embodied application: our ethical response to that vulnerability is through the practice of tenderness, which is rooted in compassionate listening and a deep respect for the client's embodied experience.

Together, they can be used to argue that the ethical fitness coach is not just a technician of the body but a compassionate partner who recognizes the profound interdependence and vulnerability that form the basis of the coaching relationship. The duties outlined in this post are thus not merely professional guidelines, but moral imperatives arising from a foundational commitment to nonviolence and tenderness.

Applying These Frameworks

Using Butler’s and Manuel’s views of ethics, we can take another look at the original problem I was confronting: disordered body image, eating, and exercise. How might nonviolence and tenderness help us understand this specific issue? Let’s focus on “I” as “we”.

Body dysmorphia and negative body image, which are arguably the main drivers of these issues, are interconnected with social discourse with the latter often contributing to the development and severity of the former. Body dysmorphia “is a condition that consists of a distressing or impairing preoccupation with imagined or slight defects in appearance, associated repetitive behaviors and where insight regarding appearance beliefs is often poor” ( Singh and Veale, 2019 ). Body dysmorphia is a specific and severe mental health condition that falls under the broader umbrella of negative body image. While body image refers to an individual’s perception, feelings and thoughts about their physical appearance, body dysmorphic disorder (BDD) is characterized by an obsessive preoccupation with one or more perceived flaws that are often unnoticeable or appear minor to others (see Quittkat et al., 2019 ; and Varma and Rastogi, 2015 for more information).

Body dysmorphia and negative body image are strongly linked to disordered eating and exercise behaviors, often acting as a catalyst or maintaining factor for these harmful behaviors. The core issue is a dissatisfaction with one’s physical appearance, which drives the individual experiencing it to engage in behaviors aimed at “fixing” their perceived flaws. The question I raise is this, how is the development of a negative body image related to social discourse?

Social discourse, particularly online discourse, plays a powerful role in shaping how individuals perceive their bodies and can fuel the development and worsening of body image issues . Certain social and cultural norms determine and promote body ideals. For instance, a systematic review by Abdoli and colleagues (2024) shows that different cultures have different body ideals with Western cultures showing a preference for thinness which differs from non-Western cultures. It also suggests that “the young demographic, especially females, is the most vulnerable to body image issues; however, emerging research within our review also indicates a growing concern among males.”

Thus from the research we can conclude that negative body images are indeed shaped by social discourses and are illustrative of our interdependence and mutual vulnerability. Whether we acknowledge it or not, we have deep influences on each other that go all the way down to our core. Our fates are inevitably bound up with each other. As such, we are all obligated to each other to promote our mutual flourishing. By extension, coaches are obligated not just to themselves, not just to their clients, but also to their communities and the nature of this obligation is defined by nonviolence and tenderness and applied in the ways mentioned above.

Final Thoughts

In summary, this post argues for a professional philosophy of ethical fitness coaching grounded in the principles of nonviolence and tenderness. I began with a personal anecdote about a women's lifting group, highlighting a lack of moderation and a dismissive attitude toward posts suggesting body dysmorphia and unhealthy relationships with food and exercise. This experience serves as a springboard for the central argument: an ethical coach's responsibilities extend beyond the client to the broader fitness community.

The post outlines key characteristics of ethical coaching, including centering clients, using a science-based approach, and educating the fitness community. I ground these obligations in the philosophical frameworks of Judith Butler and Zenju Earthlyn Manuel. Butler's concept of interconnectedness and the "I" as a "we" is used to argue that a coach's ethical duty stems from a recognition of shared vulnerability and the need for a nonviolent approach that refuses to impose a one-size-fits-all program. Manuel's concept of tenderness is applied to the coach-client relationship, emphasizing the importance of compassion, listening to the client's embodied experience, and celebrating small victories. I conclude by linking these frameworks to the original issue, stating that negative body image is shaped by social discourse, illustrating our interdependence and obligating us all—especially fitness coaches—to promote mutual flourishing.

In conclusion, an ethical fitness coach's duties are not just professional guidelines but moral imperatives stemming from a foundational commitment to nonviolence and tenderness. I posit that social discourses, especially those online, play a significant role in creating and reinforcing negative body images. This demonstrates our deep influence on one another, highlighting that our fates are inevitably bound up with each other. Therefore, the ethical obligation of coaches is to promote the mutual flourishing of not only their clients but also the wider community by applying the principles of nonviolence and tenderness to their coaching practice and public discourse. This involves rejecting a purely ego-driven approach and instead embracing a collaborative, compassionate model that respects individual autonomy and combats harmful messaging.

Is a Calorie a Calorie?

Mon, 28 Jul 2025 19:20:04 GMT

Understanding the Nuances of Energy Balance

TL; DR: While the first law of thermodynamics (Calories In vs. Calories Out) remains the fundamental baseline for weight change, this article explores why the "a calorie is a calorie" mantra is an oversimplification. From a holistic and physiological perspective, the source of the calorie matters for body composition and long-term health. Factors like the Thermic Effect of Food (TEF)—where protein requires more energy to digest than fats or carbs—and how different macronutrients impact hormones (like insulin), satiety, and energy levels mean that 2,000 calories of whole foods will produce vastly different results for your metabolism and hunger than 2,000 calories of ultra-processed snacks.

Is a calorie a calorie? This question typically has to do with the standard understanding of energy balance. For instance, if you want to lose weight, then you need to maintain a calorie deficit. If you wish to gain weight, then you need a calorie surplus. This is based on the first law of thermodynamics, which states that energy or matter is neither created nor destroyed, but merely changes form. This implies that what matters is not the macronutrient distribution of your diet, but the overall balance of energy expenditure versus energy consumed, i.e., if you expend more than you consume, you will lose weight or if you consume more than you expend, then you will gain weight.

Unfortunately, there are two dogmas that have to do with this fundamental principle of physics. The first wants to deny that weight management boils down to energy balance. They operate under the (consciously held or not) assumption that something can come from nothing, i.e, energy can be created from nothing or annihilated into nothing. The other dogma is that weight management is merely a matter of energy balance, i.e., struggling with weight management is a personal failing that needs to be overcome with discipline.

I argue that both dogmas are incorrect. In other words, while weight management ultimately boils down to energy balance, there is a lot that goes into that balance on both the energy expenditure and consumption sides of the equation, including biological, psychological, and social factors. Let’s use carbohydrates as an example.

Do Carbs Make You Gain Weight?

Do carbs make you gain weight? The short answer may depend on the ratio of energy consumed to energy expended. Are the carbs pushing you over the edge into more energy consumed than expended? Sure, they do contribute to weight gain in this case, but it isn’t the kind of macronutrient it is as much as it is the fact that it’s just more energy consumed. In other words, you wouldn’t be gaining weight by virtue of the fact that the macronutrient is a carbohydrate, you would gain weight because it’s adding more calories to the energy consumed side of the equation.

I recently posted the following comment on one of my social media pages:

“This is your friendly reminder that carbs do not make you gain weight. Being in a caloric surplus makes you gain weight.”

I got a few responses to this, including an accusation that I did not understand “metabolic nutritional health” and an assertion that a calorie is not a calorie.

The simple fact of the matter is that a calorie is a calorie and that carbohydrates are not especially “bad" when it comes to weight management. For those who need references, please see Hill and colleagues (2013) , Hall et al (2012) , and Frank et al (2018) for more information on this point and for what I am going to argue shortly.

If carbohydrates by virtue of being carbohydrates do not make you gain weight, why do people on high-protein and low carb diets generally have an easier time losing weight? First, as the first law of thermodynamics implies and as the research suggests, the macronutrient content of a diet does not matter so long as calories are controlled for. In other words, you can lose weight on any diet so long as you maintain an energy deficit. The reason why someone on a high protein diet might have an easier time has to do with the fact that protein both promotes satiety better and requires more energy to digest than the other macronutrients.

Does this mean you should eliminate carbs altogether if you want to attain the greatest amount of weight loss? Definitely not. Why? Because of fiber. If you read my fiber guide, then you know that if any food can be called a “superfood”, it’s fiber. Fiber provides many benefits including promoting digestive health, heart health, gut health, decreasing cancer risk, etc. For the context of this argument, it is also highly beneficial for weight management because high-fiber foods tend to be more filling than low-fiber foods. The bulk provided by fiber can help you feel satisfied for longer, potentially reducing overall calorie intake (see Jovanovski and colleagues, 2020 , as an example).

One important fact worth noting is that fiber is a carbohydrate, or more specifically, a non-digestible carbohydrate. So it is not only the case that carbohydrates do not necessarily make you gain weight, certain kinds can actually help you lose weight.

The Limits of Discipline

What about the other dogma? Do people who struggle with weight management simply lack discipline? While I agree that people often lack the discipline required to achieve their goals, the amount of discipline required is not evenly distributed. Weight management simply comes easier to some people than it does to others due to genetic, hormonal, psychological, and socioeconomic differences. For example, two people of similar height and weight can have significantly different resting metabolic rates (due to genetics and/or hormones) and even if they do have the same resting metabolic rate, they may not have equal access to time and/or resources.

In “The Social Determinants of Health and Fitness”, I wrote about how Holistic Training advocates for a comprehensive view of well-being, recognizing that health and fitness are not solely individual acheivements but are deeply shaped by social determinants. These include socioeconomic status , education, and access to resources, which impact food choices , exercise opportunities, and health literacy . Furthermore, your physical environment , like safe parks and walkable streets , and your social connections providing support and motivation, are crucial for fostering a healthy lifestyle. By understanding these interconnected factors, individuals can find adaptable solutions and work towards a more balanced and fulfilling life.

While social factors may make things easier or harder depending on who you are, what about motivation and discipline as factors? First, I will define what I mean by motivation and discipline. Motivation can be considered the “why” behind your actions. It is the internal or external drive that inspires you to start something, pursue a goal, or make a change. It can be powerful at the outset but is often fleeting and can fluctuate based on feelings, circumstances, and energy levels.

Discipline is the “how” of your actions. It’s the ability to train yourself to behave and work in a controlled and regular way, to pursue something consistently regardless of how you feel (thus differentiating itself from motivation which is highly dependent on how you feel). It’s about adherence to a chosen course of action, even when motivation is low or absent.

How much are motivation and discipline genetically determined? Motivation and discipline, like many complex human traits, are generally understood to be influenced by a combination of genetic predispositions and environmental factors. They are not solely determined by genes, nor are they purely a product of upbringing and experience. That being said, a study by Kovas et al (2015) found that among 13,000 twins aged 9-16, “genetic factors explained approximately 40% of the variance and all of the observed twins’ similarity in academic motivation.” The results of this study are particularly compelling not just due to the large sample size, but also due to the cross-cultural reliability of the results (the subjects were from a variety of countries across the world). This is supported by Malanchini and colleagues (2025) , who explain that twin research suggests that “genetic differences between people contribute to their differences in non-cognitive skills…academic motivation, self-regulation, and personality, are moderately heritable (~30-50%).”

Discipline, like motivation, is influenced by a combination of genetic and environmental factors. Let’s consider the heritability of related traits. First, self-control, a key component of discipline, is up to 60% heritable according to a meta-analysis by Willems et al (2019). Conscientiousness, another core component of discipline, includes characteristics like organization, diligence, and responsibility and is significantly determined by genetics according to Luciano and colleagues (2006) .

Researchers have also studied perseverance and grit. For instance, Rimfeld et al (2016) found that “grit perseverance was substantially correlated with…conscientiousness” and that it is significantly influenced by genetic factors with a heritability estimate of 37%.

By now it should be clear that both motivation and discipline are products of gene-environment interactions with genetics playing a significant role. It should go without saying that one has no control over their genetics, nor do they have any control over who they are born to and under what circumstances. They certainly have very little control over their upbringing and overall environments in some of the most formative years of their lives. Even as independent adults, there are many environmental factors that are partially or completely outside of our control. Hence my point about the unequal distribution of discipline and how much it is required.

The Middle Way

Now that I have thoroughly discredited these two dogmas about calories and weight management, what is a more helpful understanding? The answer lies somewhere in the middle. While a calorie is a calorie and weight management ultimately boils down to managing energy balance, the many factors that go into that make it much more complicated than a mere matter of will and discipline. The fact that so much is outside of our control–and what is within our control is still outside of it to a significant extent–does not imply that nothing can be done. I certainly wouldn’t bother being a coach if I thought that.

There are individual constraints that I can work with that can help individuals improve themselves and their situations. Doing so most effectively requires an understanding of the biological, psychological, and social factors at play. Thus, if a client wants help losing weight, I ultimately have to help them manage a calorie deficit, but the way I go about doing it most effectively and sustainably must be informed by their specific constraints. Some clients may need more support than others and that support can look like me helping them cultivate the motivation and discipline necessary for them to achieve their goals. Others may simply need information and guidance. Long story short, I cannot treat everyone the same and I must work with what we have as coach and client. I cannot do that as effectively if I ignore the social determinants of health and fitness as well as biological and psychological factors.

Final Thoughts

This post addresses two common dogmas surrounding weight management: that energy balance doesn't matter, and that weight struggles are solely a matter of discipline. I argue that both are incorrect, proposing a middle way where weight management fundamentally relies on energy balance (calories in vs. calories out), but acknowledges the profound influence of biological, psychological, and social factors on both energy consumption and expenditure. I clarify that "a calorie is a calorie," and use carbohydrates as an example. Furthermore, I delve into the limitations of solely relying on discipline, explaining that both motivation and discipline are significantly influenced by genetic predispositions, as well as environmental factors. Social determinants of health, such as socioeconomic status, education, access to resources, physical environment, and social connections, are also crucial, creating unequal playing fields for individuals trying to manage their weight.

While weight management ultimately adheres to the laws of energy balance, achieving and maintaining that balance is far more complex than a simple matter of willpower. It is deeply intertwined with an individual's unique biological makeup (including genetic predispositions for traits like motivation and discipline), psychological factors, and the broader social and environmental contexts they inhabit. Therefore, effective and sustainable weight management requires a holistic approach that recognizes and addresses these multifaceted individual constraints and external influences, moving beyond simplistic "eat less, move more" advice or blaming individuals for perceived lack of discipline.

Train Smarter, Not Harder

Wed, 23 Jul 2025 18:46:57 GMT

Mastering RPE and RIR for Optimal Gains

Summary

Stop relying on rigid percentages of your one-rep max and start training with RPE (Rating of Perceived Exertion) and RIR (Repetitions in Reserve). These tools provide a personalized, intuitive way to measure intensity based on how you feel that day. By aiming for an RPE of 7–9 or leaving 1–3 reps in the tank (RIR), you can ensure a sufficient growth stimulus while significantly reducing the risk of overtraining or injury. This "auto-regulation" approach fosters greater body awareness and keeps your training flexible and effective amid life's daily fluctuations in stress and sleep.

Ever walk into the gym feeling a little lost? You have your workout plan, maybe even the exact weights prescribed, but something feels off. Are you pushing hard enough to see results, or are you flirting with overtraining? If this sounds familiar, you're not alone. This is where the concepts of Ratings of Perceived Exertion (RPE) and Repetitions in Reserve (RIR) come in.

Forget rigidly sticking to percentages of your one-rep max that might not reflect how you feel on any given day. RPE and RIR offer a more intuitive and personalized approach, allowing you to tailor each workout to your body's current state. Let's dive into how these methods can improve your training.

What is RPE?

Rating of Perceived Exertion (RPE) is a subjective scale used to measure the intensity of your exercise. Think of it as a way to quantify how hard a set feels . While several scales exist, a common modified version ranges from 0 to 10, where:

0: Resting (absolutely no effort)
5: Moderate effort (you can hold a conversation comfortably)
7: Hard effort (you can still speak, but it's becoming challenging)
9: Very hard effort (at best, you can speak one or two words)
10: Maximal effort (like an all-out sprint)

For strength training, you'll typically be working within the RPE range of 7 to 9 (depending on the phase or period of training, if you or your coach uses periodization). This allows for sufficient stimulus for muscle growth and strength gains without constantly pushing to your absolute limit.

The scientific literature (e.g., Lea et al., 2022 ; Voorn et al., 2023 ) generally supports the reliability and validity of RPE as a method for assessing exercise intensity in resistance training, although some nuances exist. For instance, studies have shown that RPE is a valid measure of resistance exercise intensity. It correlates well with physiological markers of exertion such as heart rate, blood pressure, and blood lactate levels. RPE also reflects the workload being performed.

The reliability of RPE can be influenced by several factors, including the individual's experience with resistance training, the specific RPE scale used, and the consistency of its application. More experienced lifters tend to have better reliability in their RPE ratings. Some studies indicate good test-retest reliability for RPE in resistance exercise. For instance, a study published by the Journal of Orthopaedic & Sports Physical Therapy found that “Test-retest reliability of perceived exertion during quadriceps resistance exercise was excellent.”

What is RIR?

Repetitions in Reserve (RIR) is a slightly more direct way to gauge your intensity. It's an estimate of how many more repetitions you could have performed at the end of a set, or how many repetitions you still have in the tank by the end of the set. Consider the following examples:

RIR 3: You could have done approximately 3 more repetitions with good form.
RIR 1: You felt like you had one more rep left in the tank.
RIR 0: You reached muscular failure – you couldn't perform another rep.

Similar to RPE, for effective strength training, you'll often aim for an RIR range of 1 to 4. This indicates that you're challenging your muscles without consistently pushing past the point of good form or risking injury.

RIR is a valid method for prescribing and monitoring resistance training loads, particularly when sets are performed closer to failure. It aligns with the intention of achieving a specific level of effort and proximity to muscular fatigue (see Jukic and colleagues, 2024 ).

The reliability of RIR appears to be higher when fewer repetitions are performed (closer to failure). Some research suggests that individuals can accurately estimate RIR, especially after some familiarization and practice. However, accuracy might decrease when estimating higher numbers of repetitions in reserve (further from failure) according to Lovegrove et al (2022) and Hacket et al (2017) .

The Benefits of Training with RPE and RIR

Why should you embrace these more intuitive methods? Here are a few compelling reasons:

Truly Personalized Training: Life happens. Sleep, stress, nutrition – they all impact your performance. RPE and RIR allow you to adjust your training on the fly. Feeling fatigued? Stay at the lower end of your RPE/RIR range. Feeling strong? You might naturally lift a bit more while staying within the same perceived effort.
Developing Body Awareness: By constantly asking yourself how a set feels or how many more reps you could do, you'll become more attuned to your body's signals. This heightened awareness is invaluable for long-term progress and injury prevention.
Unlocking Training Flexibility: No need to constantly recalculate percentages based on your latest theoretical one-rep max. RPE and RIR adapt to your current strength level, making your training more flexible and less dependent on potentially outdated numbers.
Minimizing Injury Risk: Consistently pushing to absolute failure (RIR 0) can increase the risk of injury and overtraining. RPE and RIR encourage you to train with intention, ensuring you're challenging yourself appropriately without going overboard.
Smarter Progression: You can track progress in more ways than just increased weight. If the same weight feels easier over time (lower RPE or higher RIR), that's a clear sign of improvement!
Ideal for All Exercises: While percentages of 1RM work well for compound lifts, RPE and RIR are incredibly useful for isolation exercises or movements where determining a true max can be awkward or even dangerous.

Putting RPE and RIR into Practice

How do you apply RPE and RIR? Begin by simply paying attention to how your sets feel. After each set, ask yourself, "On a scale of 0 to 10, how hard was that?" and "How many more reps could I have done?". Gradually replace weight prescriptions with RPE or RIR targets. For example, instead of "3 sets of 8 at 150lbs," try "3 sets of 8 at RPE 7-8" or "3 sets of 8 leaving 2 reps in reserve." For big compound movements like squats or deadlifts, RIR might feel more intuitive. For exercises where form breakdown can happen quickly, RPE can help you gauge intensity based on overall effort. Many find success using both in tandem (e.g., RPE 8 with 2 RIR). The accuracy of RPE and RIR relies on your honesty with yourself. It takes practice to accurately assess your effort and remaining reps. Don't be afraid to adjust as you gain experience.

RPE vs. RIR

While both methods serve a similar purpose, they offer slightly different perspectives. RPE focuses on the overall feeling of exertion, which can be influenced by various factors like fatigue and mental focus. RIR provides a more direct measure of proximity to muscular failure.

Ultimately, the best approach might involve using them together. For instance, you could aim for a set that feels like an RPE of 8, where you estimate you have 1-2 reps left in the tank. Experiment and see what resonates best with you and your training style.

Final Thoughts

This blog post introduces the concepts of RPE and RIR as valuable tools for personalizing and optimizing strength training. It explains what each method entails, highlighting the subjective nature of RPE and the estimation of remaining reps in RIR. It emphasizes the scientific backing for both RPE and RIR, noting their validity and reliability in assessing exercise intensity. It details the numerous benefits of using these methods, including tailored training, enhanced body awareness, flexibility, injury prevention, and smarter progression. Practical guidance is provided on how to implement RPE and RIR into training routines, encouraging readers to practice and adjust based on their individual experiences. The post also briefly discusses the relationship between RPE and RIR, suggesting that using them together can be particularly effective.

Ultimately, mastering RPE and RIR empowers individuals to train more intelligently by tuning into their body's feedback. These methods offer a departure from rigid, percentage-based training, allowing for greater flexibility and personalization. By consistently applying RPE and RIR, lifters can better manage their training intensity, minimize the risk of overtraining and injury, and ultimately achieve more sustainable and rewarding fitness outcomes. Embracing these intuitive tools fosters a deeper connection with one's body and paves the way for optimized and effective strength training.

Key Takeaways

RPE and RIR are autoregulation tools — Rather than rigidly following percentages of 1RM, these methods let you calibrate training intensity to how your body actually feels on a given day.
RPE quantifies effort on a 0–10 scale — For hypertrophy and strength work, the practical target range is RPE 7–9. It correlates well with objective physiological markers (heart rate, blood lactate, etc.), and reliability improves with training experience.
RIR quantifies proximity to failure — Estimating reps left in the tank (typically targeting RIR 1–3) provides a more direct measure of muscular fatigue. Importantly, RIR accuracy is higher when closer to failure and degrades when estimating larger reserves.
Daily variability is a real training variable — Sleep, stress, and nutrition all affect performance. RPE/RIR builds that variability into the system rather than ignoring it, which supports both consistency and injury prevention.
Consistent failure training isn't optimal — Training to RIR 0 regularly increases overtraining and injury risk without proportional additional benefit. Staying within the 1–3 RIR window provides sufficient stimulus with a better risk-to-reward ratio.
The two tools are complementary, not interchangeable — RPE captures overall exertion (including psychological and systemic fatigue); RIR captures proximity to muscular failure specifically. Using both together gives a more complete picture of training quality.
Accuracy requires honest self-assessment and practice — Neither tool works well without calibration over time. Beginners in particular should expect their estimates to improve with experience.

Evidence-based Health

Wed, 16 Jul 2025 19:10:58 GMT

Your Guide to Fitness and Food

TL; DR: In a world of contradictory fitness trends, evidence-based health uses the scientific method to separate fact from fiction. This approach prioritizes a hierarchy of evidence, favoring peer-reviewed systematic reviews and meta-analyses over anecdotes or single studies. By understanding research types—like observational studies (correlation) vs. Randomized Controlled Trials (causation)—and identifying red flags like "miracle cures" or cherry-picked data, you can make informed choices. Ultimately, science-based coaching bridges the gap by applying these general principles to your unique individual needs and lifestyle for sustainable results.

You likely often hear about a new fitness trend that promises rapid results. You look it up and see glowing testimonials as well as impressive before-and-after photos. For instance, some insist that low volume training is more optimal for muscle growth than high volume training, while others vehemently say the opposite. Who is right, and how do we even begin to figure out who to trust?

Let's be honest, there's an overwhelming amount of information out there in the fitness and nutrition world. It can be incredibly difficult to separate fact from fiction. Do low-carb diets really promote greater fat loss simply because "carbs are bad"? Or is it more likely due to the higher protein content and the appetite-suppressing effects of protein often found in these diets? There's admittedly a lot of information floating around that seems to support positions that directly contradict each other.

This blog post is here to help you navigate this confusing landscape. I'll empower you to become a critical consumer of information by understanding a little bit about how science actually works and how it can be applied to your life, so you can make smarter choices for your health and fitness journey.

What is Science?

Science isn't just a collection of facts; it's a dynamic way of understanding the world around us. We can think of it in two key ways: as a process or as a body of knowledge.

At its heart, science is an iterative process involving what is known as the scientific method . It starts with observation of the natural world leading to the formation of hypotheses (proposed explanations for observations). These hypotheses are then tested through experimentation, hence the importance of testability. The collected data are carefully analyzed, and conclusions are drawn. Do the data support the hypothesis? If so, further experimentation may be done in an attempt to replicate the results. If not, then the hypothesis may be either modified or abandoned altogether.

Crucially, scientific findings undergo peer review by other experts in the field to ensure rigor and accuracy. Finally, for a finding to be truly robust, it often needs replication by other researchers. This process prioritizes skepticism –questioning claims and seeking evidence–alongside open-mindedness to new possibilities. It's also inherently self-correcting. As new and better evidence emerges, our understanding evolves. Think about how our understanding of carbohydrate intake or optimal exercise techniques has changed over time as more research has been conducted. Therefore, scientific conclusions are provisional , or open to revision (at least in principle).

Science also represents the accumulated empirical evidence and understanding that has been gained through this rigorous scientific process. This body of knowledge isn't static; it's constantly evolving as new research emerges and refines our understanding. For example, the fundamental role of protein in muscle growth and the importance of calorie balance for weight management are now well-established scientific knowledge in fitness and nutrition, backed by extensive data and our understanding of these pieces of knowledge and their applicability continues to grow.

Exploring Various Types of Scientific Research

Scientists use different approaches to investigate questions in fitness and nutrition, each with its own strengths and weaknesses. In observational studies , researchers observe and collect data without intervening. Examples include cohort studies , which follow groups of people over time, and case-control studies , which compare individuals with a specific condition to those without it. Observational studies are valuable for identifying potential relationships between different variables, such as a particular dietary pattern and the likelihood of developing a certain health outcome. This can be very useful for generating initial hypotheses. The major limitation of observational studies is that they cannot establish cause-and-effect relationships. Just because two things are correlated (occur together) doesn't mean one causes the other. There might be other confounding variables influencing the results. For example, an observational study might find that people who eat more vegetables have lower rates of heart disease, but it can't definitively say that eating vegetables causes the reduced risk. There could be other lifestyle factors at play.

In contrast to observational studies, experimental studies are done by researchers who actively manipulate one or more variables to see what effect it has on a particular outcome. The randomized controlled trial ( RCT ) is a prime example of an experimental study. Experimental studies, especially RCTs, are powerful because they can establish cause-and-effect relationships due to the controlled conditions and the direct manipulation of variables. In RCTs, randomization also helps to minimize bias by ensuring that participants are assigned to different groups (e.g., a control group and an intervention group) by chance. An example in exercise science would be an RCT comparing the muscle growth in groups following two different workout programs (e.g., high volume vs. low volume).

With strengths also come weaknesses. Experimental studies can be expensive and time-consuming to conduct properly. Additionally, the highly controlled environment of a lab might not always perfectly reflect real-world conditions, thus they may be lacking in ecological validity or generalizability. Finally, ethical considerations can sometimes limit the types of experiments that can be performed on humans.

Systematic reviews and meta-analyses are types of studies that synthesize the findings from multiple individual studies that have already been conducted on a specific topic. They provide a comprehensive overview of the available evidence. By combining data from multiple studies, they can increase statistical power and sometimes resolve conflicting findings from individual studies. An example is a meta-analysis examining the overall effectiveness of creatine supplementation on various aspects of athletic performance.

That being said, the quality of a systematic review or meta-analysis is inherently dependent on the quality of the individual studies it includes. There's also the potential for publication bias , where studies with positive or significant results are more likely to be published than those with negative or null findings.

Another class of research is animal studies and in vitro studies. These types of studies are often conducted in the early stages of research. They allow researchers to investigate biological processes at a cellular level (in vitro) or in controlled animal models, providing valuable insights into potential mechanisms. However, it's crucial to remember that results from animal or in vitro studies may not always translate directly to humans.

The Hierarchy of Evidence

In the world of scientific research, not all evidence holds the same weight. Think of it as a pyramid of evidence, with the most reliable information at the top:

Anecdotal Evidence: This is at the very bottom and includes personal stories or opinions from individuals, even those who might call themselves "gurus." It's the weakest form of evidence, as it's prone to personal bias and individual variability.
Expert Opinion: While experts are knowledgeable, their opinions, without supporting data, are still susceptible to bias and inaccuracies.
Case Reports and Case Series: These are detailed reports on a single individual or a small group. They can be useful for generating hypotheses or illustrating a point but cannot establish cause-and-effect.
Animal Studies and In Vitro Studies: As mentioned earlier, these are valuable for preliminary research but may not directly apply to humans.
Cross-Sectional Studies: These studies collect data at one point in time. They can show associations but can't tell us if one thing caused the other.
Case-Control Studies: These studies compare people with a condition to those without, potentially identifying risk factors.
Cohort Studies: By following groups over time, these studies can establish temporal relationships (that one thing happened before another) but might still be influenced by other factors.
Randomized Controlled Trials (RCTs): Often considered the "gold standard" for establishing cause-and-effect in human research.
Systematic Reviews and Meta-Analyses: Sitting at the highest level of the hierarchy, these provide a comprehensive synthesis of the best available evidence.

It should be noted that the hierarchy of evidence should serve as a guideline and not as absolute law. For instance, there are cases where data can accumulate from higher quality experimental studies that might be inconsistent with prior systematic reviews and meta-analyses.

In another post titled “What is Science-based Fitness and Nutrition”, I wrote about scientific consensus and argued that “science-based” often refers to being based on conclusions supported by a large body of evidence from multiple studies, potentially leading to a scientific consensus within a particular field which is typically stronger than information based on a single, isolated study even if that study contradicts said consensus. While relying on consensus filters out weak or unsubstantiated claims, and it helps to overcome individual bias and error, it should be noted that it should not be used as dogma. As alluded to previously, consensus sometimes evolves as compelling new evidence emerges that challenges existing understanding.

Applying Scientific Understanding

Now that you have a better understanding of how science works and the different types of evidence, you can start to critically evaluate the information you encounter. In doing so, there are some red flags to look out for: claims based solely on anecdotal evidence or testimonials, sensationalized headlines or clickbait designed to grab your attention rather than present accurate information, promises of quick fixes or miracle cures, selectively ignoring the broader body of scientific evidence or cherry-picking studies that support a specific claim while disregarding those that do not. Other things to look out for include promoting a single study as definitive proof without considering the context of other research, a lack of credible sources or citations to back up claims, attacks on established scientific consensus without providing robust alternative evidence, and clear financial incentives behind the claims such as promoting a specific product.

How does one evaluate information beyond these red flags? First, check a source’s credibility. Are the authors experts in the field? Is the information coming from a reputable organization or a peer-reviewed publication? Look for evidence-based claims that are supported by multiple well-conducted studies, not just one (preferably by systematic reviews and meta-analyses in the context of fitness and nutrition information). Be extra skeptical of absolute statements or guarantees. Science rarely deals in absolutes. Consider the context and potential biases of the information source. And when in doubt, consult with qualified professionals such as registered dietitians, certified personal trainers, or doctors with an eye on the overall body of scientific literature regarding the topic in question.

Bridging the Gap Between Research and Practice

Science-based coaching involves creating personalized fitness and nutrition plans based on the best available research, rather than generic templates or the coach’s personal biases. For example, instead of dogmatically recommending low-volume or high-volume training, a science-based coach would consider the individual’s goals, experience level, and the current scientific understanding of muscle growth.

Of course, the best plan is the one the client is more likely to stick to. If plan A follows every applicable scientific principle for the relevant goals, it is not nearly as good as plan B which follows some scientific principles (but not all) if the client adheres more to B than A. Science-based coaching recognizes that individual differences play a role in how clients respond to training and nutrition coaching. Genetics, lifestyle, and personal preferences all play a role, and a good coach will tailor their approach accordingly. Thus, while a coach may understand that while scientific principles are generalizable, their application needs to be specific to the individual.

Science-based coaching also involves regular assessment of a client’s progress (e.g., strength tests, agility tests, endurance tests, etc.). This data then informs adjustments to the training and nutrition plan, ensuring it remains effective and aligned with the client’s goals. This ties into the scientific process of observation, data collection, and analysis.

A science-based approach that is also client-centered can highlight the value of empowering clients with a basic understanding of the science behind their training and nutrition and to tailor it to their specific goals. This promotes greater adherence, promotes critical thinking, and helps clients become more independent in managing their health and fitness in the long run. This approach can also help clients navigate the often conflicting field of fitness and nutrition information by teaching them how to identify red flags, evaluate sources, and differentiate between credible evidence and misinformation.

One other thing that science-based coaching entails is continuing education. A science-based coach strives to stay up-to-date with the latest scientific findings and translates them into practical strategies for their clients. This requires continuous learning and a commitment to evolving their coaching methods based on new evidence. However, they should also avoid dogmatism and brace nuance. Science is not about absolute truths, but rather a continuous process of learning and refinement. One should be open to adjusting their strategies as new and better evidence emerges.

Final Thoughts

To summarize, this blog post serves as a guide to navigating the often confusing world of fitness and nutrition by emphasizing the importance of evidence-based decision making. It begins by highlighting the overwhelming amount of contradictory information available and establishes the need for critical thinking. It then delves into the nature of science, explaining it as both a dynamic process involving the scientific method and an ever-evolving body of knowledge built upon empirical evidence.

Different types of scientific research are explored, including observational studies, experimental studies like RCTs, systematic reviews and meta-analyses, as well as animal and in vitro studies, with their respective strengths and limitations. The hierarchy of evidence is presented as a framework for evaluating the reliability of different sources of information, with anecdotal evidence at the bottom and systematic reviews and meta-analyses at the top. Practical guidance is offered on how to apply scientific understanding by identifying red flags in fitness and nutrition claims and evaluating the credibility of information sources. Finally, the concept of science-based coaching is introduced, emphasizing personalized programming, data tracking, client education, critical evaluation of information, and the recognition of individual variability, all grounded in scientific principles and continuous learning.

In conclusion, this guide underscores the power of science as a tool for understanding and making informed choices about your health and fitness journey. By grasping the fundamental principles of the scientific process, recognizing the strengths and weaknesses of various research methods, and understanding the hierarchy of evidence, you are empowered to become a discerning consumer of information. Remember to be skeptical of unsubstantiated claims, prioritize evidence-based recommendations, and consult with qualified professionals when needed. Ultimately, embracing an evidence-based approach will help you cut through the noise of fleeting trends and build a sustainable path towards achieving your health and well-being goals.

Mindfulness, Meditation & Breathwork for Athletic Performance and Recovery

Wed, 25 Jun 2025 15:12:46 GMT

A Guide

Summary

Mindfulness and its sub-practices—meditation and breathwork—are powerful tools for enhancing athletic recovery and performance. By focusing on intentional breathing (breathwork) and non-judgmental awareness (mindfulness), athletes can improve their Heart Rate Variability (HRV) and stimulate the parasympathetic nervous system ("rest-and-digest"). Specific techniques like resonance breathing (4.5 to 7 breaths per minute) and Zen concentration meditation help quiet mental chatter and speed up inter-set recovery, allowing for higher intensity and volume in training blocks like sprinting or heavy lifting.

In previous blog posts titled “ 6 Psychological Benefits of Exercise ” and “ Mindfulness and Exercise ”, I discussed how increased mindfulness is one of the mechanisms behind the positive impacts exercise can have on one’s psychological well-being. I also discussed how mindfulness may impact exercise performance, including its ability to influence heart rate variability (HRV), which is the variation in the time between consecutive heartbeats and is considered an indicator of the autonomic nervous system’s (ANS) ability to regulate bodily functions. A higher HRV generally reflects a greater adaptability and resilience of the ANS, indicating a healthy balance between the sympathetic (“fight-or-flight”) and parasympathetic (“rest-and-digest”) branches of the ANS. In other words, it is a way to gauge a system’s ability to recover.

This particular relationship is of interest to me both as an athlete and as a coach, so I decided to dig a little deeper. I was also curious about a particular mindfulness practice known as breathwork and how it can be applied to enhancing athletic performance. This post will cover what I have found in the literature, which appears to be a relatively cutting-edge area of research, as well as what I have found with my own experimentation with meditation and breathwork as applied to lifting and swimming.

Defining Key Terms

First, this discussion requires a clear understanding of what I mean when I talk about mindfulness as a broad category, as well as the subcategories of meditation and breathwork that can fall under the mindfulness umbrella. Let’s start with mindfulness.

Mindfulness is an awareness associated with paying attention and involves intentionally focusing your awareness, bringing your attention to what is happening right now (rather than dwelling on the past or worrying about the future), observing your thoughts, feelings, and sensations without evaluating them as good or bad, or right or wrong. Mindfulness is a way of relating to your experiences with openness, curiosity, and acceptance. It’s about being fully present in your life and observing your thoughts and feelings as they come and go without getting carried away by them.

While mindfulness is the quality of being aware and present in the moment without judgment – a state of mind that can be cultivated and brought into any activity – meditation is the practice you can engage in to strengthen your ability to be mindful. It is a deliberate exercise for training your attention and cultivating this quality of awareness. So while mindfulness is a broader concept – a way of being – meditation is a specific set of techniques that you use to develop and deepen your capacity for mindfulness.

Breathwork, when viewed as a mindfulness practice, involves intentionally focusing on and regulating your breath as a means to cultivate present moment awareness. It often focuses on conscious control and manipulation of breathing patterns. Similar to traditional mindfulness meditation, where attention might be directed to thoughts, feelings, or bodily sensations, breathwork specifically uses the breath as the primary anchor for attention. By consciously observing the rhythm, depth, and sensation of each inhale and exhale without judgment, breathwork helps to quiet the mental chatter, reduce distractions from past or future worries, and bring your awareness to the current moment.

So what does the literature have to say about the relationship between meditation, breathwork, and HRV? I previously noted that mindfulness practices can lead to an increase in parasympathetic nervous system (PNS) activity, which is often reflected in higher HRV. This shift toward parasympathetic dominance is associated with relaxation, stress reduction, and improved emotional regulation. However, while many studies show a positive association, it should be noted that some research has yielded inconsistent results. Thus, while the jury is still out regarding a definitive relationship, the data do seem promising. Let’s take a closer look at that data.

A Summary of the Scientific Research

First, allow me to clarify that I am most interested in the impact of meditation and breathwork on inter-set recovery, or the amount of time required to recover between sets during a workout. Recovery, in this context, is the ANS’s ability to return the body to an optimal state of performance. In the cases of swimming or lifting, it’s the amount of time it takes the body to return to a state in which one can perform at a desired intensity and/or duration.

A study published in 2020 by Chang et al. suggests that Zen concentration and inward-attention meditation practices lead to improvements in HRV. Another study published in 2019 found that Heartfulness Meditation (HM) positively affects HRV by increasing vagal tone. I think this study in particular is worth a closer look.

First, the authors of the study define HM as a heart-based meditation practice that focuses on redirecting the mind toward the heart with the goal of achieving a state of mental equilibrium. The results of the study more specifically found an increase in overall HRV, and enhanced parasympathetic activity and dominance by increasing vagal tone (the activity level of the vagus nerve, a key component of the PNS). The findings of the study suggest that HM could have several potential benefits for athletes and their training, including improved recovery, improved adaptability, improved stress management and resilience, and enhanced adaptability.

It should be noted that this study involved healthy subjects, not athletes in particular, and further research is needed to confirm these benefits in athletes across different sports. The study also involved a specific kind of meditation. It might be the case that different kinds of meditation may have different effects on HRV. After all, the 2020 paper suggests specific kinds of meditation (such as inward-attention meditation and Zen concentration meditation) were associated with improved HRV, but not all. What might the rest of the research suggest about different meditation techniques?

A 2022 meta-analysis of 19 randomized controlled trials investigated the effects of mindfulness and meditation-based interventions (MBIs) on vagally-mediated HRV. The findings suggest that MBIs did not significantly increase resting-state HRV compared to control conditions (though the authors do acknowledge “a small, but potentially meaningful effect that warrants further investigation”). However, the researchers noted high variability across studies, which to me suggests that a variety of meditation techniques were examined.

A 2008 paper by Phongsuphap et al. discusses the relationship between changes in HRV and concentration mediation. The authors found “that meditation may have different effects on health” depending on the specific breathing rate (breaths per minute) that leads to the maximum amplitude of oscillations in HRV in response to respiration. This is known as “frequency of resonant peak”. In simpler terms, it’s the ideal breathing rhythm (around 4.5 to 6.5 breaths per minute) that creates the biggest changes in your heart rate in response to your breath.

This is in line with what was found in the 2020 paper by Chang et al., when they noted that Zen concentration meditation is one of the forms of meditation that had a positive effect on HRV, citing a paper by Takahashi and colleagues (2005) as support. In short, Zen concentration meditation is a technique that often utilizes a focus on mindful breathing. It involves sustained attention on the breath while precluding any focus on external objects like sounds or internal visualization. Within the Zen tradition, this is a foundational practice used to prepare the mind for insight into the nature of reality and the self.

The effects of meditation on HRV vary and depend on different things, like the kind of meditation under consideration as well as individual traits and skills of meditators, which explain the mixed results in the literature. In general, concentration meditation, heatfulness meditation, and perhaps some forms of non-directive meditation may have positive impacts on HRV. Keeping all of this in mind, we can bridge the gap between sitting meditation practices and breathwork as mindfulness practices.

For breathwork, Russo and colleagues (2017) observe that consciously slowing down the breath can increase HRV. Chaitanya et al (2022) found that resonance breathing (breathing at a rate of around 4.5 to 7 breaths per minute) lowers stress and blood pressure, and improves mood in addition to improving vagal tone, which enhances HRV. A systematic review and meta-analysis by Laborde et al. (2022a) concludes that voluntary slow breathing techniques lead to a significant increase in HRV immediately after training interventions. The results suggest that slow breathing can help the body be more resilient to stressors. Another systematic review and meta-analysis by Laborde et al. (2022b) found that slow-paced breathing was related to improved sport performance (with relatively large effect sizes) in longer-term interventions.

Regarding breathwork and inter-set recovery in a lifting context, a study published in 2024 investigated the effects of slow breathing (i.e., the 4-7-8 method) during 3-minute rest periods between sets of barbell back squats. It found that this technique led to greater HRV after the second and third sets compared to normal breathing in moderately trained men.

A Quick Recap

Thus far, I have discussed the relationship between mindfulness, meditation, breathwork, and HRV with a particular focus on athletic recovery. I began by defining mindfulness as a state of present moment awareness without judgment, and meditation as the practice used to cultivate this state. I presented breathwork as a mindfulness practice that specifically involves focusing on and regulating breathing to enhance present moment awareness.

The literature on meditation and HRV shows promising but sometimes inconsistent results. Certain types of meditation, such as Zen concentration and Heartfulness Meditation, have been linked to improvements in HRV. Research on breathwork consistently indicates that consciously slowing the breath and practicing resonance breathing can increase HRV, lower stress and blood pressure, and improve vagal tone.

A 2024 study found that slow breathing during rest periods between sets of barbell back squats led to greater HRV compared to normal breathing. This suggests that breathwork could be a valuable tool for athletes to enhance recovery during workouts, potentially improving their ability to maintain performance across sets.

Additionally, the link between effective meditation techniques and breathwork is the focus on the breath. Perhaps by combining the two, results can be optimized. In the next section, I will discuss some of the techniques I have been experimenting with during my swim workouts.

Applying the Research

I have been in a maximal speed/power training block for the last few weeks. That means that during two out of my four weekly swim practices, I focus on sprint sets to allow my body to express as much speed and power in the water as is sustainable (without risking overtraining) in an effort to elicit greater speed and power adaptations. The trick during this particular training block is to decrease my recovery times so I can fit in more volume. My goal is to be able to sustain eight 50-yard sprints while being able to recover within two minutes of each sprint. Right now, I am at three all-out sprints for 50 yards with five 50s of sprinting for the first 25 and swimming at a moderate intensity (60-75% of maximum effort) for the second 25 while still being able to comfortably recover within two minutes.

Why two minutes? Scientific literature suggests that power training (power is the most important training quality for sprinting) generally requires rest periods of about 3-5 minutes between sets. The primary energy system for speed/power (the ATP-PC system), especially during the first ten seconds , generally requires a few minutes to replenish and is dependent on oxygen availability (another reason for practicing breathwork during active recovery).

I have been able to do these workouts by slowly increasing the intensity of each 50 while practicing breathwork (resonance breathing) between each sprint. After each 50, I get out of the pool and start an active recovery set by walking the perimeter of the pool. After a few seconds, I am able to have enough voluntary control of my breathing to start my resonance breathing. It takes a little bit of time, but I can get my breathing rate where it needs to be within about 30-60 seconds, and I am able to finish walking the perimeter of the pool usually in just under two minutes. By this point, I feel fresh and ready to do another sprint, and I can keep this up for eight sprints. I believe I could technically do more, but for speed and power, it’s easy to go overboard on the volume, so I am intentionally keeping it limited to eight sprints, even if I could technically do more.

Of course, this isn’t the whole story. I also support my training with my meditation practice, which does involve breathwork and Zen concentration techniques. I typically do my meditations about five times per week in the morning. This gives me the ability to have greater awareness and control over my breathing. I also use these techniques to optimize breath control during my swims, especially for those that are longer distances.

Final Thoughts

To summarize one final time, this post explores the connections between mindfulness, meditation, breathwork, and HRV with a specific interest in enhancing athletic performance and recovery, particularly between sets of intense activity. Mindfulness, the foundation, is defined as non-judgmental present moment awareness, cultivated through the practice of meditation. Breathwork is presented as a specific form of mindfulness practice focusing on intentional breath regulation to achieve presence. Concentration meditation, exemplified by Zen practice, is highlighted as a key technique within meditation that emphasizes sustained attention on a single point, often the breath itself. This intentional focus on the breath forms a direct overlap with breathwork, serving as a primary method to quiet the mind and cultivate present moment awareness in both practices.

The scientific literature reveals a complex relationship between meditation and HRV, with studies on Zen concentration and Heartfulness Meditation showing promising improvements, including enhanced parasympathetic activity. However, broader meta-analyses indicate variability across different meditation techniques and individual meditators. Research on breathwork, on the other hand, demonstrates more consistent benefits, such as increased HRV and reduced stress through slow and resonance breathing. This is particularly relevant to inter-set recovery in activities like lifting, where slow breathing has been shown to enhance HRV. Building on this research, I share my personal application of breathwork, specifically resonance breathing, during maximal speed swim training. By practicing breathwork during active recovery between sprints, I have observed improved recovery times, enabling me to sustain a higher volume of high-intensity work within a single session. This practical application underscores the potential of mindful breathing (especially in the context of an overall mindfulness practice that includes concentration meditation) as a tool to optimize athletic training and recovery.

In conclusion, the evidence suggests a promising link between mindfulness practices, particularly breathwork, and enhanced physiological recovery as indicated by improved HRV. While the effects of meditation on HRV appear to be nuanced and dependent on the specific technique, the consistent benefits of breathwork, especially in aiding inter-set recovery during intense exercise, warrant further attention for athletes and coaches. My personal experimentation provides anecdotal support for the practical application of these techniques in optimizing training by potentially bridging the gap between the demands of high-intensity exercise and the body's recovery mechanisms.

Why A Client-centered Approach?

charlotte.anne.starchick@gmail.com (Charlotte Lake) — Mon, 16 Jun 2025 18:48:44 GMT

Why You Should Be Front and Center

Summary

In contrast to "one-size-fits-all" fitness programs, a client-centered approach treats you as a whole person, prioritizing your unique life context, values, and psychological well-being. By utilizing collaborative goal setting and personalized plans, this philosophy fosters self-efficacy and intrinsic motivation—the keys to long-term adherence. Grounded in empathy and trust, this approach empowers you through education, ensuring that your health journey is not just effective but deeply meaningful and sustainable for your specific lifestyle.

In a world often obsessed with quick fixes and one-size-fits-all solutions, I want to shed some light on an approach at the heart of my philosophy that guides my work as a coach and personal trainer: a client-centered approach rooted in holistic principles. But what exactly does "client-centered" mean in this context?

For me, it goes far beyond simply designing workout routines. It means prioritizing you – your unique needs, your individual goals, and the tapestry of your life experiences. My holistic lens encourages me to consider the many interconnected facets of your well-being, extending beyond just physical fitness to encompass lifestyle, nutrition, mental and emotional health, past experiences, and your personal values and beliefs about health.

Here’s a deeper look at how this client-centered philosophy translates into my coaching practice:

Seeing You as a Whole Person

Forget reducing you to mere numbers on a scale or the weight you can lift. I strive to understand the bigger picture of your life. This involves asking questions and truly listening to your responses about your daily routines, dietary habits, stress levels, emotional landscape, and your previous experiences with health and wellness. By understanding these elements, I can create a truly supportive and effective plan.

If you are curious about the scientific rationale for this, consider a systematic review and meta-analysis of randomized controlled trials on the effect of health coaching on blood pressure control and behavioral modification in patients with hypertension. This paper by Meng and colleagues (2022) shows that a coaching approach that considers behavioral factors in the context of lifestyle and personal context can help improve health outcomes, including reduced blood pressure, improved dietary behaviors, and increased self-efficacy.

Research on adherence by Xu and colleagues (2024) suggests that a personalized approach that takes a trainee's context into account can enhance adherence. They conclude that a coach’s “efforts should focus on enhancing adherence by strengthening multibehavioral motivation, optimizing solutions, and addressing barriers to improve overall adherence.” McQueen and colleagues (2020) also found that a coach’s ability to understand a client’s unique situation is seen as an important factor in motivation.

Collaborative Goal Setting

I firmly believe that the most sustainable and meaningful progress happens when we work together. Instead of handing you a generic program, I prioritize active listening and open communication to collaboratively define realistic and meaningful goals that resonate with you . This involves educating you on different possibilities, offering my expertise, and remaining flexible as your needs and circumstances evolve.

Research on goal setting for behavior change highlights the importance of collaboration. For instance, Bodenheimer and Handley (2009) suggest that clients are more likely to feel ownership and be invested in achieving goals when they are actively involved in setting them, which leads to increased motivation and adherence. Communication , including active listening, providing support, and fostering accountability, has also been found to play a very significant role in improving outcomes.

Personalized Programs

Your training program should be as unique as you are. My approach involves crafting personalized plans that address the interconnectedness of your well-being. This might include a variety of movements that not only build strength but also improve mobility and coordination. While staying within my professional boundaries (AKA, scope of practice), I may also offer guidance on nutritional choices and suggest practical stress management techniques and sleep hygiene recommendations to support your overall health.

A systematic literature review by Li and colleagues (2022) indicates that personalized exercise programs that address individual needs and issues found in physical function assessments may be effective in improving certain physical outcomes in older populations. Even apps providing personalized video exercises may improve physical function and confidence according to Davergne and colleagues (2023) .

Empowerment Through Education

My role isn’t just to tell you what to do; it’s to empower you to take the reins of your health journey. I’m dedicated to teaching you proper form and technique so you feel confident and safe in your movements. I'll also share valuable resources and information to deepen your understanding of your body and your health. Ultimately, I aim to help you discover the joy and purpose in movement, fostering intrinsic motivation that lasts long after our sessions.

Consider a study by Buchmann and colleagues (2023) , which found that education "was positively associated with more advanced phases of motivational readiness for leisure-time physical activity.” A systematic review and meta-analysis by Sierra-Diaz and colleagues (2019) suggests that athletes who experience greater autonomy, competence, and relatedness generally have greater intrinsic motivation and adherence. Intrinsic motivation, which is motivation to do an activity for its own sake, arises from enjoyment and satisfaction of the activity. Another study by Yubin and colleagues (2025) found that “A high level of self-efficacy enables individuals to initiate and sustain regular physical activity despite obstacles and challenges.” Self-efficacy is understood by one’s confidence in their own ability to perform certain tasks. In other words, people with high degrees of confidence in their abilities to exercise are more likely to stick with their programs. Self-efficacy is also positively related to education.

Building a Relationship Based on Trust and Understanding

The foundation of any successful coaching relationship is built on empathy and trust. I prioritize creating a safe and non-judgmental space where you feel comfortable being honest about your struggles, celebrating your successes, and asking questions without hesitation. Consistent communication and ongoing support are paramount to ensure you feel heard, understood, and motivated throughout your journey.

Final Thoughts

In essence, my client-centered approach within a holistic philosophy means that I see you as more than just a body to be trained. I recognize the intricate web of your physical, psychological, and social well-being. My programs are designed to nurture your overall health, empowering you to achieve your goals in a way that is both sustainable and deeply meaningful to you . It's about embarking on a journey together, where your individual needs and aspirations are always at the heart of everything we do.

Key Takeaways

Here are the key takeaways:

Client-centered coaching treats you as a whole person: Rather than reducing clients to numbers or performance metrics, this approach considers daily routines, stress levels, emotional landscape, dietary habits, past experiences, and personal values — all as interconnected factors in health.
The holistic lens extends beyond physical fitness: Lifestyle, nutrition, mental and emotional health, and personal beliefs are all factored into the coaching process, not just exercise programming.
Context-aware coaching improves outcomes: Research shows that coaching approaches accounting for behavioral factors and personal context can improve health outcomes, including blood pressure, dietary behaviors, and self-efficacy, and can significantly enhance long-term adherence.
Collaborative goal setting drives motivation: Clients who are actively involved in setting their own goals are more likely to feel ownership over them, leading to greater investment and adherence. Generic, top-down programs work against this.
Programs should be as unique as the individual: Personalized plans may incorporate strength, mobility, coordination, nutrition guidance, stress management, and sleep hygiene — all tailored to the individual's specific needs and circumstances.
Education builds self-efficacy, which drives adherence: People with high confidence in their own ability to exercise are more likely to stick with their programs. Education is positively associated with both motivational readiness for physical activity and self-efficacy.
Intrinsic motivation is the goal: The aim is to help clients discover genuine enjoyment and purpose in movement — motivation that comes from within and outlasts any individual coaching relationship, rather than relying on external pressure or rules.
Trust and empathy are foundational: A safe, non-judgmental space where clients feel comfortable being honest about struggles and asking questions is essential. Consistent communication and ongoing support are paramount to keeping clients heard and motivated.
The overarching aim is sustainable, meaningful progress: Not quick fixes, but a health journey that aligns with each person's individual life, values, and long-term well-being.

Is Pilates Resistance Training?

Wed, 11 Jun 2025 23:37:52 GMT

Understanding the pros and cons and deciding what is right for you

Summary

Yes, Pilates is a form of resistance training, but it functions differently from traditional weightlifting. While it uses body weight or specialized equipment (like the Reformer's springs) to create tension, its primary focus is on core stability, movement quality, and functional strength rather than maximal muscle hypertrophy (growth). For those looking to build significant muscle mass, Pilates is most effective when used as a complement to traditional strength training, as it strengthens the smaller stabilizing muscles that support heavier lifts and helps prevent injury through improved mobility and control.

We all understand the importance of resistance training for a healthy and functional body . Whether you're aiming for increased strength, better endurance , or simply to feel more capable in your daily life, some form of resistance is crucial. Two popular options that often come up are Pilates and traditional weightlifting (AKA strength training). Let's delve into their differences and how they might fit into your fitness journey.

As we established before, Pilates is indeed a form of resistance training. Any personal trainer who dismisses Pilates outright likely doesn't fully grasp its potential or benefits. It definitely uses resistance – be it your own body weight, springs on specialized equipment, or light dumbbells – to challenge your muscles.

Pilates can be incredibly challenging. Even experienced weightlifters can find the deep core engagement and precise movements surprisingly difficult. It’s excellent for targeting those often-neglected stabilizing muscles and improving overall body awareness.

However, the landscape of resistance training is broad, and it's important to understand where Pilates fits in relation to other forms, especially higher-load resistance training like strength training.

Pilates Versus Strength Training

Pilates , developed by Joseph Pilates, centers around controlled, precise movements that emphasize core strength, stability, flexibility, and a strong mind-body connection . It works the deep core muscles as the foundation for all exercises, often utilizing mat work or specialized equipment such as the reformer.

Strength training, in contrast, typically involves using heavier external loads like barbells, dumbbells, and weight machines. The primary goals here are to build significant muscle mass, strength, and power. Exercises often involve larger compound movements that engage multiple muscle groups simultaneously. A key principle in weightlifting is progressive overload, gradually increasing the weight, reps, or sets over time to continually challenge the muscles.

Key Differences and Scientific Considerations

This leads us to a crucial distinction. While Pilates is fantastic and challenging, it's best considered as a supplement to, not a substitute for, higher load resistance training when it comes to certain specific health outcomes.

Higher load strength training that applies scientific principles (like the principle of progressive overload) provides benefits to a significantly greater degree than pilates does, particularly in areas like:

Enhanced Bone Mineralization (for Osteoporosis)

Lifting heavier weights puts stress on the bones, stimulating them to become denser and stronger, which is crucial for preventing or reversing osteoporosis. A systematic literature review and meta-analysis by Wang and colleagues (2023) notes that it has been established that “exercise of moderate-to-high intensity” was considered most helpful. However, they note that recommendations could have been more specific. For instance, is moderate or high intensity exercise more ideal? They found that moderate intensity resistance training (between around 60-80% of 1RM; intensities that are quite common among bodybuilders and strength athletes) three days per week was superior to higher intensities in postmenopausal women, particularly in the lumbar spine and femoral neck.

Another meta-analysis (Kitsuda and colleagues, 2021) suggests that high-load resistance training can be effective in increasing bone mineral density, primarily in the lumbar spine, of individuals with osteoporosis and osteopenia. However, the authors note certain limitations that call for further research into this topic. A 2022 meta-analysis by Massini and colleagues indicates resistance training (with sets taken to failure with loads that were 70-90% 1 RM) “evidenced a positive effect on the [bone mineral density] at the hip… and spine… but not in the femoral neck”.

Overall, these studies support the claim that sufficiently high loads (generally between 60-90% 1 RM) have the most positive impact on bone mineral density, which can either prevent, slow down, or reverse osteopenia and osteoporosis. These are loads and intensities that are not typical in Pilates.

Enhanced Muscle Growth (for Sarcopenia)

While Pilates can improve muscle endurance and tone, higher load training is more effective at stimulating significant muscle hypertrophy (growth), which is vital for combating age-related muscle loss (sarcopenia). For instance, a systematic review and meta-analysis ( Schoenfeld and colleagues, 2017 ) indicates “that maximal strength benefits are obtained from the use of heavy loads [>60% 1RM] while muscle hypertrophy can be equally achieved across a spectrum of loading ranges”. While this study does not directly compare Pilates to strength training, it highlights the effectiveness of higher loads for strength, which is often associated with greater muscle growth potential.

Csapo and Alegre (2015) did a meta-analysis “to compare the efficacy of heavy (~80% of one repetition maximum, 1RM) vs light-moderate load (~45% 1RM) resistance training (RT) programs in inducing strength gains and skeletal muscle hypertrophy in elderly people.” They found that higher loads lead to greater gains in both strength and muscle growth.

Overall, the evidence suggests that higher load resistance training is generally more effective at stimulating muscle strength and size gains, which are crucial for combating sarcopenia. Pilates, with its focus on muscle endurance and tone using body weight and light resistance, may not provide the same level of stimulus and may therefore be significantly less effective when it comes to preventing sarcopenia and losses in strength and power as people age.

Enhanced Cognitive Function (for Cognitive Decline and Dementia)

Emerging research suggests a strong link between higher load resistance training and improved cognitive function, potentially playing a role in dementia prevention. A 2021 systematic review and meta-analysis by Huang and colleagues looked at 71 randomized controlled trials with a total of 5,606 participants. They found that “All types of exercise were effective in increasing or maintaining global cognition, and resistance training had the highest probability of being the most effective intervention in slowing the decrease in global cognition…executive function… and memory function… in patients with cognitive dysfunction.” The evidence also seemed to suggest that “multicomponent exercise was most likely to be the optimal exercise therapy”. Research by Zhang and colleagues (2020) and Coelho-Junior and colleagues (2020) found similar results, and a study by Azevedo and colleagues (2023) found that high-intensity resistance training generally had positive impacts on cognitive function that may influence the development of Alzheimer’s disease.

Overall, studies suggest that higher load resistance training may improve cognitive function and prevent or slow down cognitive decline. While exercise in general was found to be beneficial, higher load resistance training comes out on top once again.

Benefits for Metabolic Health

Strength training is particularly effective for preventing metabolic conditions like type 2 diabetes. A study by Shiroma and colleagues (2017) found that strength training reduced the risk of type 2 diabetes and cardiovascular disease, “independent of aerobic exercise.” They note that more “research is needed to determine the optimum dose and intensity of muscle-strengthening exercises.”

Srikanthan and Karlamangla (2011) found that “higher muscle mass (relative to body size) is associated with better insulin sensitivity and lower risk of [prediabetes].” Lee and colleagues (2016) found an association between sarcopenia and metabolic syndrome. Kim and Kim (2020) show that individuals with sarcopenia were more likely to have metabolic syndrome compared to those with normal muscle mass.

Overall, increased muscle mass is beneficial for metabolic health, and the type of training that performs best when it comes to either preserving or increasing muscle mass is strength training, not Pilates.

All Movement is Good, But Not All Movement is Equally Good

The truth is, both Pilates and weightlifting have valuable roles to play in a well-rounded fitness routine. Pilates excels at building a strong core, improving flexibility, enhancing body awareness, and can be a fantastic tool for injury prevention and rehabilitation. Weightlifting is the gold standard for building significant strength, power, and muscle mass, and offers superior benefits for bone health, muscle growth, metabolic health, and cognitive function.

All movement is good movement, but not all movement is equal when it comes to particular goals and desired benefits. If your primary goals include maximizing bone density, building significant muscle, or leveraging the cognitive benefits of exercise, then strength training should be a cornerstone of your program. Pilates can then be strategically incorporated to enhance core strength, flexibility, and overall movement quality.

Ultimately, the best approach is one that aligns with your individual goals, preferences, and health needs. Consider consulting with a qualified fitness professional to determine the ideal balance of Pilates and weightlifting for your specific circumstances.

Final Thoughts

Pilates is a form of resistance training that utilizes body weight, springs, or light weights to challenge muscles, emphasizing core strength, control, flexibility, and body awareness. While it offers significant benefits and can be challenging even for experienced weightlifters, it differs from strength training, which focuses on building strength, power, and muscle mass using heavier external loads with progressive overload. Scientific evidence suggests that higher load strength training provides superior benefits for enhanced bone mineralization, muscle growth, cognitive function, and metabolic health compared to Pilates.

In conclusion, both Pilates and weightlifting offer valuable contributions to a comprehensive fitness routine. Ultimately, the optimal approach involves understanding your individual goals and potentially integrating both methods for a well-rounded and effective fitness journey, perhaps with guidance from a qualified professional.

Key Takeaways

Here are the key takeaways:

Yes, Pilates is resistance training — but with a different focus: It uses body weight, reformer springs, or light weights to challenge muscles, with an emphasis on core stability, movement quality, and functional strength rather than maximal muscle growth.
Pilates can be surprisingly difficult: Even experienced weightlifters can find the deep core engagement and precise movements challenging, particularly for the smaller stabilizing muscles that conventional training tends to neglect.
Strength training and Pilates have distinct goals: Strength training uses heavier external loads with progressive overload to build muscle mass, strength, and power. Pilates centers on core strength, flexibility, stability, and mind-body connection.
Bone health: Higher-load training (generally 60–90% of 1RM) has the most positive impact on bone mineral density, helping prevent, slow, or reverse osteopenia and osteoporosis — intensities not typical in Pilates.
Muscle growth and sarcopenia: Higher load training is more effective at stimulating hypertrophy, which is crucial for combating age-related muscle loss. Pilates, with its focus on endurance and tone using lighter resistance, may be significantly less effective here.
Cognitive function: A large systematic review found that resistance training had the highest probability of being the most effective exercise intervention for slowing decline in global cognition, executive function, and memory in people with cognitive dysfunction.
Metabolic health: Greater muscle mass is associated with better insulin sensitivity and lower risk of type 2 diabetes and metabolic syndrome — and strength training is the superior tool for building and preserving that muscle.
The ideal approach combines both: Pilates excels at core development, flexibility, body awareness, injury prevention, and rehabilitation. Strength training is the gold standard for muscle, bone, and metabolic health. For most people, Pilates works best as a complement to strength training, not a replacement for it.
All movement is good, but not all movement is equally good: The right balance depends on your individual goals, preferences, and health needs — and consulting a qualified fitness professional is recommended.

A Fiber Guide for Beginners

Sat, 31 May 2025 22:46:26 GMT

A "Superfood" for Your Health and Fitness Goals

Summary

Fiber is an essential non-digestible carbohydrate found in plant foods that is vital for metabolic health and weight management. It comes in two main types: soluble fiber, which slows digestion and helps regulate blood sugar and cholesterol, and insoluble fiber, which aids regularity and digestive health. To reap benefits like improved satiety, heart health, and a healthy gut microbiome, beginners should aim for 25–35 grams per day from diverse sources like legumes, whole grains, fruits, and vegetables. To avoid digestive discomfort, the key is to increase intake gradually and significantly increase water consumption.

probably heard about fiber and how it's good for you, but maybe you're not entirely sure what it is or why it's so important. This beginner's guide will break down the basics of fiber, highlighting its incredible benefits and how it can support your overall health and fitness journey.

What Exactly is Fiber?

If any food can be called a “superfood”, it’s fiber. Dietary fiber refers to the non-digestible carbohydrates found in plant-based foods. Unlike other carbohydrates that your body breaks down into sugar, fiber passes relatively intact through your digestive system. It essentially adds bulk to your diet and plays a vital role in numerous bodily functions.

There are two main types of fiber:

Soluble Fiber: This type dissolves in water to form a gel-like substance. It's found in foods like oats, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber helps slow down digestion and nutrient absorption.
Insoluble Fiber: This type doesn't dissolve in water and adds bulk to your stool. It's found in foods like wheat bran, vegetables, and whole grains. Insoluble fiber helps speed up the passage of food through your digestive system.

The Amazing Benefits of Fiber for Health and Fitness

Scientific research consistently demonstrates the remarkable benefits of adequate fiber intake for both general health and specific fitness goals:

Digestive Health

Fiber, especially insoluble fiber, adds bulk to stool and helps it move more easily through your digestive tract, preventing constipation and promoting regularity. For instance, a meta-analysis by Schoot and colleagues (2022) found that fiber supplementation effectively improves constipation. Soluble fiber can also contribute to a healthy gut microbiome by providing food for beneficial bacteria as noted in Guan and colleagues (2021) .

Blood Sugar Regulation

Soluble fiber slows down the absorption of sugar into the bloodstream, which can help stabilize blood sugar levels and improve insulin sensitivity (see Dong and colleagues, 2018 ). A systematic literature review by Abdi and colleagues (2025) also found improvements in blood sugar and glycemic control, as did Giuntini and colleagues (2022) . This is particularly important for preventing type 2 diabetes and managing energy levels throughout the day. Another systematic review and meta-analysis ( Lu and colleagues, 2023 ) focused on viscous soluble fiber in type 2 diabetes patients also found benefits.

Heart Health

Studies (such as Ghavami and colleagues, 2023 ; and Brown and colleagues, 1999 ) have shown that adequate fiber intake, particularly soluble fiber, can help lower LDL ("bad") cholesterol levels. This is achieved by fiber binding to cholesterol in the digestive system, preventing its absorption. Specific types of soluble fiber, such as oat bran, have demonstrated cholesterol-lowering effects. The Ghavami and colleagues (20023) meta-analysis, in particular, showed that isolated soluble fiber supplementation significantly reduced LDL cholesterol levels, as well as total cholesterol and triglycerides. Reducing LDL cholesterol is a key factor in preventing cardiovascular diseases .

Weight Management

High-fiber foods tend to be more filling than low-fiber foods. The bulk provided by fiber can help you feel satisfied for longer, potentially reducing overall calorie intake (see Jovanovski and colleagues, 2020 , as an example). Thus, a high-fiber diet can be a valuable tool for those aiming to manage their weight or lose weight.

Reduced Risk of Certain Diseases

Research suggests that a high-fiber diet may be associated with a lower risk of certain types of cancer, including colorectal cancer . The exact mechanisms are still being studied, but may involve fiber's role in promoting gut health and reducing inflammation. Alahmari (2024) notes the literature suggests that higher fiber intake can decrease the risks of “cardiovascular disease (CVD), type II diabetes, obesity, colon cancer, and inflammation.” She also notes that while research is limited and drawing definitive conclusions may be challenging, having a decent amount of fiber in one’s diet is still highly recommended. A review by Arayici and colleagues (2023) , higher fiber consumption was linked with a 22% decreased cancer risk and a 17% decreased chance of dying from cancer.

Overall Well-being

By contributing to a healthy gut microbiome , fiber can indirectly impact various aspects of health, including immune function and even mental well-being .

How to Get More Fiber in Your Diet

The American Heart Association Eating Plan recommends a total dietary fiber intake of 25 to 35 grams a day. Unfortunately, most adults in the United States only average around 15 to 17 grams per day. Here are some practical tips to increase your fiber intake:

Choose Whole Grains: Opt for whole-wheat bread and pasta, brown rice, and oatmeal instead of refined grains.
Load Up on Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables in your daily meals and snacks. Leave the skins on apples, pears, and potatoes whenever possible, as they contain a significant amount of fiber.
Add Legumes to Your Meals: Beans, lentils, and peas are excellent sources of fiber and protein. Incorporate them into soups, salads, or as a side dish.
Sprinkle Seeds and Nuts: Flax seeds, chia seeds, and almonds are packed with fiber and healthy fats. Add them to yogurt, smoothies, or salads.
Read Food Labels: Check the nutrition facts label for the amount of dietary fiber per serving and choose products with higher fiber content.
Increase Gradually: To avoid digestive discomfort, gradually increase your fiber intake over a few weeks to allow your body to adjust.
Stay Hydrated: Drink plenty of water throughout the day, as fiber absorbs water and needs it to move through your digestive system effectively.

What I Do to Get Enough Fiber

If you would like a more concrete idea of how to get more fiber in your diet, I will use mine as an example.

For breakfast, my main priority is protein, but my second is fiber. My breakfast typically consists of two eggs, a cup of Greek yogurt, a cup of cottage cheese with berries mixed in, and about a quarter to a half cup of Grape Nuts mixed into the Greek yogurt (it’s actually better than you think).

For lunch, I have a bowl of rice, tofu, black beans, tomatoes, and crumbled tortilla chips with a protein shake to wash it down. Then I will snack on a Clif Bar a couple of hours later.

For dinner, I typically have fish and a salad on some nights, or potatoes and Brussels sprouts on other nights.

Overall, that is more than enough protein and fiber to meet my nutrient needs for the day. Of course, your mileage may vary based on your personal preferences, goals, and specific nutrient needs.

Final Thoughts

To summarize, this beginner's guide explains that dietary fiber, a non-digestible carbohydrate found in plant-based foods, is crucial for overall health. It highlights the two main types: soluble fiber, which forms a gel and slows digestion, and insoluble fiber, which adds bulk to stool and promotes regularity. It details the numerous scientifically-backed benefits of adequate fiber intake, including improved digestive health (preventing constipation and supporting the gut microbiome), better blood sugar regulation and insulin sensitivity, enhanced heart health through lower LDL cholesterol, assistance in weight management by increasing satiety, and a potentially reduced risk of certain cancers like colorectal cancer. Furthermore, it touches upon fiber's indirect impact on immune function and mental well-being via the gut microbiome. The guide notes that while the American Heart Association recommends 25 to 35 grams of fiber daily, most US adults only consume around 15 to 17 grams. It concludes by offering practical tips for increasing fiber intake through whole grains, fruits, vegetables, legumes, nuts, and seeds, and provides a personal example of my daily fiber consumption.

Dietary fiber is presented as a vital component of a healthy diet, acting as a "superfood" with wide-ranging benefits for physical health and potentially mental well-being. Despite its importance, most people don't consume enough fiber daily. By consciously incorporating fiber-rich foods into our meals, we can significantly improve our digestive health, manage blood sugar and cholesterol levels, aid in weight management, and potentially lower the risk of chronic diseases. Therefore, prioritizing fiber intake through simple dietary changes is a highly recommended strategy for enhancing overall health and fitness.

Key Takeaways

Here are the key takeaways from the fiber guide:

Fiber is a non-digestible carbohydrate found in plant-based foods that passes relatively intact through the digestive system, adding bulk and supporting numerous bodily functions.
There are two main types: soluble fiber (dissolves in water, slows digestion and nutrient absorption — found in oats, beans, nuts, and some fruits) and insoluble fiber (adds bulk to stool and speeds gut transit — found in wheat bran, vegetables, and whole grains).
Most Americans fall well short of recommendations. The American Heart Association recommends 25–35 grams per day, but most US adults average only around 15–17 grams.
Digestive health: Insoluble fiber prevents constipation and promotes regularity, while soluble fiber supports a healthy gut microbiome by feeding beneficial bacteria.
Blood sugar regulation: Soluble fiber slows sugar absorption into the bloodstream, improving insulin sensitivity and helping prevent type 2 diabetes.
Heart health: Adequate fiber intake — particularly soluble fiber — can lower LDL ("bad") cholesterol, total cholesterol, and triglycerides, reducing cardiovascular disease risk.
Weight management: High-fiber foods increase satiety, helping you feel full longer and potentially reducing overall calorie intake.
Disease risk reduction: Higher fiber intake has been linked to a 22% decreased cancer risk and a 17% lower chance of dying from cancer, with colorectal cancer being a particular area of benefit. It may also reduce risks of cardiovascular disease, type 2 diabetes, obesity, and inflammation.
Gut-brain connection: By supporting a healthy gut microbiome, fiber can indirectly benefit immune function and even mental well-being.
Best food sources include whole grains, legumes (beans, lentils, peas), colorful fruits and vegetables (with skins on where possible), and seeds and nuts like chia, flax, and almonds.
Increase gradually and hydrate. To avoid digestive discomfort, fiber intake should be raised slowly over several weeks, paired with significantly more water consumption.

Why I Don't Track My Macros

Fri, 23 May 2025 03:13:44 GMT

And Why You Probably Shouldn't Either

TL; DR: While tracking macronutrients (protein, fats, and carbs) can be a useful short-term tool for building awareness, this article argues that long-term tracking often leads to diminishing returns. The author favors a more intuitive, science-based approach because constant tracking can create an unhealthy obsession with numbers, disconnect you from your body’s natural hunger and fullness cues, and be notoriously inaccurate due to variations in food labels and cooking methods. Instead of "hitting targets," the focus is shifted toward food quality, satiety, and performance, allowing for a more sustainable and less stressful relationship with nutrition.

In the ever-evolving world of health and fitness, there are countless strategies and tools we're told will lead us to our goals. One method that has gained significant traction, particularly in the pursuit of aesthetic physiques, is meticulously tracking macronutrients – often referred to as "counting macros." This involves carefully monitoring your intake of protein, carbohydrates, and fats, often down to the gram, to align with specific targets. This often involves counting calories as well.

While I acknowledge that macro and calorie tracking can be a valuable tool for certain individuals – competitive bodybuilders prepping for a show or athletes with very specific performance goals, for instance – I've personally chosen a different path, and it's one I believe many others would benefit from exploring too. This isn't a dismissal of the method entirely. I certainly understand aesthetic goals and even pursue them myself, but I try to do so skillfully in an attempt to avoid potential pitfalls. This post can be seen as an exploration into why the potential pitfalls of long-term, rigid macro tracking might outweigh the benefits for the average person seeking a healthy and sustainable lifestyle. First, I will touch on these said pitfalls and then I will discuss how I approach my goals.

Double-Edged Sword of Control

The initial appeal of macro tracking is undeniable. It offers a sense of control, a quantifiable way to manage your food intake and work towards a specific outcome. This can be incredibly empowering, especially when you start seeing results. For a period, I too was drawn into this world of meticulously counting calories and logging meals. I felt like I finally had the secret to achieving my fitness goals.

However, as time went on, this sense of control started to feel more like a cage. The focus shifted from nourishing my body to hitting arbitrary numbers. Every meal became a calculation, every social event a logistical challenge. This rigidity , while potentially effective in the short term for very specific goals, can breed a host of unintended and negative consequences in the long run. In my case, it resulted in an unhealthy relationship with food and exercise.

The Shadow of Body Dysmorphia

One of the most concerning risks associated with long-term, obsessive macro tracking is the potential for developing or exacerbating body dysmorphia. When your focus narrows to numbers on a screen, it becomes incredibly easy to disconnect from your body's natural cues . You might find yourself pushing past fullness to hit a protein target or restricting nutritious foods because they don't fit your macro ratios for the day.

This hyper-fixation on numbers can distort your perception of your body. You might start to see flaws that aren't there or become overly critical of minor fluctuations in weight or appearance, tying your self-worth to whether or not you "hit your macros." This constant self-monitoring and judgment can take a significant toll on your mental well-being and foster an unhealthy relationship with your body.

The Risk of Developing Disordered Eating

For some, the intense focus and restrictive nature of macro tracking can be a gateway to disordered eating. The pressure to adhere to strict rules, the anxiety around deviating from the plan, and the feeling of failure when targets aren't met can create an unhealthy cycle. What starts as a seemingly innocent way to manage your diet can morph into an obsession with control, leading to restrictive eating patterns, orthorexia (an unhealthy obsession with "pure" eating), or even more severe eating disorders.

While short-term studies (such as Hahn and colleagues, 2021 ) in specific populations may not show a negative impact, broader research, particularly on athletes and in the context of orthorexia , suggests that the intense focus and restrictive nature of dietary tracking, such as macro tracking, can indeed be a gateway to disordered eating for some individuals. The pressure to adhere to strict rules and the potential for developing an unhealthy obsession with "pure" eating are valid concerns highlighted in the literature, though more research is needed.

The scientific literature highlights this risk, with studies (for example, Levinson and colleagues, 2017 ) showing that individuals with a history of disordered eating are more likely to experience further disordered eating when using calorie and nutrient trackers. Even without a prior history, the rigid nature of macro tracking can cultivate unhealthy thought patterns and behaviors around food as demonstrated by Simpson and Mazzeo (2017) .

Losing Touch with Intuition

Our bodies can provide a lot of information and insight. They have built-in mechanisms to regulate hunger, fullness, and nutritional needs. Strict macro tracking can override these natural signals, leading to a disconnect from your own intuition about what and how much to eat. Instead of listening to your body, you're listening to an app or a spreadsheet.

Over time, this can make it harder to recognize true hunger and satiety cues, leading to either overeating or unnecessary restriction when you eventually step away from tracking. Learning to trust your body's innate wisdom about food is a crucial aspect of a healthy and sustainable relationship with eating.

Intuitive Eating as an Alternative

There is an approach to eating that honors the body’s signals and intuitions called intuitive eating . This approach was first introduced by Evelyn Tribole and Elyse Resch in their book (first edition published in 1995) titled, Intuitive Eating: A Revolutionary Program that Works . Intuitive eating essentially involves listening to, and honoring, the body’s hunger and fullness cues, rejecting diet culture, and cultivating a healthy relationship with food. It should be clarified that there is no such thing as using intuitive eating to pursue weight loss as that is counter to its basic principles, though weight loss is a possible “happy accident” of intuitive eating. These principles include the following:

Reject the Diet Mentality
Honor Your Hunger
Make Peace with Food
Challenge the Food Police
Discover the Satisfaction Factor
Feel Your Fullness
Cope with Your Emotions with Kindness
Respect Your Body
Movement–Feel the Difference
Honor Your Health–Gentle Nutrition

In short, intuitive eating is an approach that emphasizes a healthy, sustainable relationship with food and movement and a focus on general health and wellness as opposed to one's weight, which is not always a reliable indicator of health. Most of what I have to say in this post about the pitfalls of counting macros is supported by not only my own personal experience, but by the work of Tribole and Resch, as well as the wider body of scientific literature.

Mindful Eating as a Practical Approach

While I see many of the virtues of intuitive eating and have a lot of positive things to say about it, I do not technically consider myself an intuitive eater (though I will go through phases where I am an intuitive eater). I am technically more of a mindful eater. What is the difference? While intuitive eating can be considered a kind of mindful eating, mindful eating in itself does not require holding to all 10 of the above mentioned principles. For example, I don’t always embrace (1), (2), and (5) because I sometimes go through periods of cutting and bulking in accordance with certain aesthetic and performance goals.

While not perfectly so, my approach is mindful because I pay attention to my body’s signals, see them for what they are, and affirm them. I am also mindful of my relationship to food, which helps me avoid becoming obsessive. I challenge the food police by critically thinking about the messages I internalize about food and eating and refrain from thinking about different foods in terms of being “good” or “bad”. Rather, I view them from a place of non-judgment and radical acceptance and in terms of how they can help me achieve my goals.

I also make it a point to enjoy the food I eat by being present while eating (though this is something I don't always do consistently, so it is an area of growth for me), and note when I feel hungry and when I feel full. I practice healthy coping habits like being present with my feelings and allowing myself to be a fully feeling human being instead of using food for comfort. I respect my body by practicing radical acceptance toward it, and through self-compassion, I am moved to provide it what it needs to be stronger, healthier, and more capable of helping me live my best life, which is also why I engage in plenty of physical activity.

And finally, I use gentle nutrition (i.e., knowledge and application of general nutrition principles) to help me support my goals. What does this look like in practice? I have a general idea of the nutritional content of the foods I like to eat on a regular basis and I have a sense of how much I need to eat to gain or lose weight. I understand from nutritional science that I need to keep my protein and fiber uptake generally high and perhaps even increase protein during a cut while decreasing my intake of carbohydrates and fats. I also pay attention to my energy levels and performance. If I notice low energy levels and poorer performance, I adjust accordingly. This involves zero calorie counting or macro tracking. Of course, I have to weigh myself to know if I am really losing weight or not, but I rarely do so and instead gauge my progress based on how I look, feel, and perform. Yes, it is highly subjective, but works effectively enough for my goals. Would I do this if I decided to train and prepare for a bodybuilding competition? Hell no! But I am not a bodybuilder, so this approach suits me just fine. Even then, bodybuilders can’t track everything all the time. They need balance.

Life Beyond the Numbers

Beyond the potential for psychological harm, long-term macro tracking can simply be unsustainable and negatively impact your quality of life. Imagine having to weigh, measure, and log every single thing you eat, even when you're out with friends or family. This can lead to social isolation, anxiety around food choices, and a diminished enjoyment of eating. Food should be a source of nourishment and pleasure, not a constant source of stress and calculation.

Who Might Benefit (And Who Might Not)

Again, it's important to acknowledge that tracking can be a useful tool for specific populations with very defined goals. Bodybuilders, for example, often use it during competition prep to fine-tune their physique. Athletes in sports with specific weight class requirements might also find it beneficial. Some individuals may need to hit specific macronutrient targets to manage certain medical conditions under the supervision of a qualified healthcare provider.

However, for the vast majority of people whose primary goal is general health, well-being, and a sustainable lifestyle, the potential downsides of long-term macro tracking likely outweigh the benefits.

Finding a More Balanced Path

Instead of getting caught up in the minutiae of macronutrients, I've found a much more enjoyable and sustainable approach by focusing on:

Prioritizing whole, unprocessed foods: Focusing on nutrient-dense fruits, vegetables, lean proteins, and healthy fats provides your body with the building blocks it needs without needing to count every gram.
Practicing intuitive eating: Learning to listen to your body's hunger and fullness cues allows you to nourish yourself adequately without feeling restricted.
Mindful eating: Paying attention to the taste, texture, and experience of eating can enhance enjoyment and help you recognize when you're truly satisfied.
Focusing on overall healthy habits: Regular exercise, sufficient sleep, and stress management play a far more significant role in long-term health and well-being than obsessing over macronutrients and calories.

Final Thoughts

While the allure of precise control that macro tracking offers is understandable, it's crucial to consider the potential long-term consequences. For many, the rigid nature of this approach can lead to a distorted body image, disordered eating patterns, and a disconnection from their natural hunger and satiety cues.

Instead of getting bogged down in the numbers, consider exploring a more balanced and intuitive approach to nutrition. If you do have aesthetic goals, but are not a physique competitor or other kind of athlete that might require weight management or fat loss, try a mindful approach. Focus on nourishing your body with whole foods, listening to its signals, and cultivating a healthy and enjoyable relationship with eating. Learn to pay attention to and enjoy the flavors, textures, and other dimensions of your food. Your mental and physical well-being will thank you for it in the long run.

The Social Determinants of Health and Fitness: The Tapestry of Well-being

Thu, 08 May 2025 13:41:03 GMT

Beyond the Personal

Summary

Health is not solely the result of individual choices or "willpower"; it is deeply shaped by Social Determinants of Health (SDOH)—the conditions in which people are born, grow, live, and work. Factors such as economic stability, education, neighborhood environment, and social support create the "tapestry" of well-being, often acting as barriers or facilitators to fitness. By acknowledging these systemic influences, we can move away from "victim-blaming" in fitness and toward a more compassionate, holistic approach that addresses the root causes of health disparities.

At Holistic Training, we champion a view of well-being that extends far beyond sets and reps or calorie counts. It’s about recognizing the intricate web of factors that influence our health and fitness journey. This blog post weaves together several key themes regarding the social determinants of health that form the very fabric of our holistic approach. Understanding these elements is crucial to truly unlocking your potential for a healthier and more fulfilling life.

Bridging the Gap: Connecting Social Realities to Your Training and Nutrition

There’s often a disconnect between the personalized advice we receive about exercise and nutrition and the realities of our everyday lives. "Eat healthier," we're told, or "exercise more." But what if access to affordable, nutritious food is limited? What if the only time available for movement is compromised by long commutes or multiple jobs? This is where the social determinants of health come into play. They highlight the systemic factors – like socioeconomic status, education, and access to resources – that create gaps in opportunities for health and well-being. Holistic training acknowledges these gaps and encourages us to find creative and adaptable solutions within our individual circumstances, while also advocating for broader societal changes.

The phrase "eat healthy and exercise more" has become a ubiquitous piece of health advice. While fundamentally sound, it often lacks the necessary context and understanding of the diverse realities people face. For someone with ample resources, a stable income, and access to a variety of grocery stores and fitness facilities, implementing this advice might be straightforward. However, for a significant portion of the population, these seemingly simple recommendations can feel insurmountable.

Consider the following:

Socioeconomic Status

Someone working multiple low-wage jobs to make ends meet might have limited time and energy for preparing nutritious meals from scratch. Fast food, while often less healthy, can be a more convenient and affordable option when time is scarce. Similarly, the cost of gym memberships or specialized fitness equipment can be prohibitive, leaving free or low-cost options as the only viable alternatives.

Education and Health Literacy

Understanding nutritional labels, knowing the benefits of different types of exercise, or even being aware of available community resources requires a certain level of health literacy . Individuals with limited educational opportunities might lack this knowledge, making it difficult to make informed decisions about their health and fitness.

Access to Resources

This extends beyond just gyms and grocery stores. It includes access to safe places to exercise outdoors, reliable transportation to reach healthcare providers or healthy food outlets, and even access to clean water for hydration. In areas designated as "food deserts," for instance, the only readily available options might be convenience stores with limited fresh produce, making healthy eating a significant challenge.

Time Constraints

In today's fast-paced world, many individuals struggle to balance work, family responsibilities, and personal well-being. Long commutes, demanding work schedules, or caring for dependents can leave little to no time for dedicated exercise or meal preparation. This makes generic advice like "aim for 30 minutes of exercise daily" feel unrealistic and even discouraging.

Holistic Training recognizes these systemic barriers and shifts the focus from a one-size-fits-all approach to personalized, adaptable solutions. We acknowledge that health and fitness are not solely matters of individual willpower but are deeply intertwined with our social and economic circumstances.

Beyond the Gym: How Your Neighborhood Shapes Your Fitness

Our physical environment plays an undeniable role in our ability to be active. The accessibility of safe parks, walkable streets, and affordable fitness facilities directly impacts our opportunities for movement. Remember, fitness isn't confined to structured workouts. A neighborhood that encourages walking or cycling for errands, provides safe spaces for children to play, or offers community sports programs naturally fosters a more active lifestyle. A holistic approach encourages us to see our neighborhood as an extension of our fitness routine, utilizing the resources available and finding ways to integrate movement into our daily lives, wherever we are.

We often associate fitness with dedicated spaces like gyms or scheduled exercise classes. While these are certainly valuable, a truly holistic approach to well-being recognizes that movement opportunities exist all around us, often right outside our front door. Our neighborhood, with its unique characteristics, can either be a catalyst or a hindrance to incorporating regular physical activity into our lives.

Consider the elements of your neighborhood:

Parks and Green Spaces

Imagine having a park within walking distance. This isn't just a pretty view; it's an invitation to move. It could be a place for a morning jog, an evening stroll, a family bike ride, or even a spot to lie down a mat for some yoga or bodyweight exercises. The availability of well-maintained green spaces encourages outdoor activity and provides a refreshing alternative to indoor workouts.

Walkability and Sidewalk Infrastructure

Think about running errands. Is it easy and safe to walk to the local grocery store, post office, or coffee shop? Good sidewalks, pedestrian crossings, and shorter distances between amenities can transform everyday tasks into opportunities for movement. A walkable neighborhood naturally integrates physical activity into your routine without requiring extra time or planning.

Bike Lanes and Paths

For those who prefer cycling, the presence of dedicated bike lanes or shared-use paths can make all the difference . A bike-friendly neighborhood encourages active transportation, allowing you to combine your commute or errands with a workout.

Safety and Accessibility

Feeling safe while walking or biking in your neighborhood is paramount. Well-lit streets, low traffic speeds, and a sense of community vigilance can encourage more people to be active outdoors. Accessibility for individuals with mobility challenges, such as ramps and smooth pavements, is also crucial for creating an inclusive environment for movement.

Community Amenities and Programs

Does your neighborhood offer public sports courts (basketball, tennis), community gardens that involve physical labor, or local recreational centers with affordable programs? These shared resources can provide accessible ways to engage in physical activity and connect with others in your community.

A holistic perspective encourages us to shift our mindset and view our neighborhood not just as a place we live in, but as an extension of our fitness routine. Instead of thinking, "I need to go to the gym to exercise," we can start asking, "How can I be more active within my neighborhood today?"

More Than Meals: Nourishing Well-being Beyond Macronutrients

While understanding macronutrients is valuable, true holistic nutrition goes beyond just what's on our plate. It helps to dive into the social determinants that influence our dietary choices and overall relationship with food. Factors like food security, food prices , access to grocery stores selling fresh produce, and the cultural and social context of eating all play a significant role. Holistic nutrition acknowledges these complexities and encourages us to make informed choices within our means, focusing on whole foods and mindful eating practices. It also recognizes the emotional and social aspects of food, emphasizing nourishment.

Consider the following:

Food Security

This is a foundational aspect. Food security refers to having consistent access to enough safe and nutritious food to maintain an active and healthy life. For many individuals and families, this is a daily struggle. When resources are limited, the priority often shifts to affordability and accessibility, which can sometimes mean opting for cheaper, less nutritious options.

Access to Grocery Stores and Fresh Produce

Even with sufficient income, access to quality food can be a challenge. " Food deserts " are areas where residents have limited access to affordable and nutritious food, particularly fresh fruits and vegetables. This could be due to the absence of supermarkets or farmers' markets in their vicinity.

Cultural and Social Context of Eating

Food is more than just fuel; it's deeply embedded in our cultures, traditions, and social interactions . Family meals, holiday gatherings, and community events often revolve around food. Our cultural background shapes our food preferences, cooking methods, and even our perceptions of what constitutes a "healthy" meal. Holistic nutrition acknowledges these influences and encourages us to find ways to nourish ourselves that are both health-promoting and culturally relevant.

Food Marketing and Availability

The food environment we are constantly exposed to also significantly impacts our choices. Aggressive marketing campaigns for processed foods and the widespread availability of less healthy options can make it challenging to consistently choose nutritious foods. Understanding this landscape empowers us to make more conscious decisions.

Education and Nutritional Literacy

Knowing what constitutes a healthy diet and how to prepare nutritious meals are crucial skills. Access to quality nutrition education can empower individuals to make informed food choices, read food labels effectively, and cook healthy meals even on a budget.

This approach to nutrition encourages us to move beyond a narrow focus on calories and macronutrients and to consider the broader social, cultural, emotional, and practical factors that influence our relationship with food. It's about making informed choices within our individual circumstances, seeking out available resources like local farmers' markets or food assistance programs when needed, and finding ways to nourish ourselves.

The Power of Connection: Social Support and Well-being

Finally, our connections with others form an essential pillar of holistic health. This theme highlights the profound impact of social support, community, and belonging on our mental and physical well-being . Strong social networks provide emotional support, motivation, and a sense of accountability, all of which are crucial for maintaining healthy habits. Whether it's finding a workout buddy, joining a community group focused on health and wellness, or simply connecting with loved ones, nurturing our relationships is an integral part of holistic training. Our social environment can either be a barrier or a powerful catalyst in our journey towards optimal health.

In our journey towards greater health, we often focus on individual actions like our workouts and diets. However, the strength of our social connections is an equally vital, and often overlooked, pillar of our overall well-being. The human need for connection is fundamental, and nurturing our relationships can have profound positive impacts on both our mental and physical health.

Consider these benefits of strong social networks:

Emotional Support

Life inevitably throws curveballs. Having a network of supportive friends, family, or community members provides a crucial buffer during stressful times . Sharing our challenges, receiving encouragement, and knowing we're not alone can significantly impact our resilience and mental well-being. This emotional support can be a powerful motivator to stay on track with our health goals.

Reduced Feelings of Isolation and Loneliness

Loneliness and social isolation can have detrimental effects on our mental and even physical health. Connecting with others who share our interests, whether it's a fitness activity, a hobby, or a community cause, can combat these feelings and foster a sense of belonging . This is where joining local community groups can be incredibly beneficial.

Increased Opportunities for Activity

Social connections often lead to more opportunities for physical activity . Friends might invite you for a hike, a neighbor might suggest a bike ride, or joining a local fitness club can expose you to a variety of group exercise options.

Shared Experiences and Joy

Exercising and pursuing healthy habits with others can simply be more enjoyable . Sharing the experience of a challenging workout, celebrating milestones together, or even just having someone to chat with during a walk can make the journey more fun and sustainable . Social activities within groups can also provide opportunities for enjoyable and active social engagement.

Holistic Training emphasizes the importance of nurturing these social connections. It encourages us to be proactive in building and maintaining relationships that support our well-being. This could mean reaching out to a friend for a walk, joining a local club that aligns with your interests, or simply making an effort to connect with your neighbors.

Our social environment can indeed be a powerful catalyst in our journey towards optimal health. By recognizing and cultivating the power of connection, we can build a supportive network that enhances our motivation, strengthens our resilience, and ultimately contributes to a more fulfilling and healthier life.

Weaving It All Together

These themes aren't isolated concepts; they are threads in the rich tapestry of our overall well-being. Recognizing the interconnectedness of bridging the gaps created by social inequities , exploring the fitness opportunities within our environment, nourishing ourselves beyond just the nutritional content of food, and nurturing meaningful connections allows us to adopt a truly holistic approach to training and life.

At Holistic Training, we encourage you to consider these broader influences as you navigate your personal wellness journey. By understanding the social determinants of your health and fitness, you can empower yourself to make informed choices, advocate for positive change, and ultimately cultivate a more balanced and fulfilling life.

Key Takeaways

Here are the key takeaways from the blog post:

Holistic Well-being is Multifaceted: a holistic approach goes beyond just exercise and diet, encompassing a wide range of interconnected factors.
Social Determinants Matter: Our health and fitness are significantly influenced by social determinants like socioeconomic status, education, access to resources, neighborhood environment, and social connections.
Generic Health Advice Often Ignores Realities: Simple advice like "eat healthy and exercise more" doesn't account for the diverse challenges people face due to their social circumstances.
Bridging the Gap Requires Adaptability: Holistic Training encourages finding creative and personalized solutions for training and nutrition within individual constraints and advocates for broader societal changes to improve health equity.
Your Neighborhood Impacts Your Activity: The accessibility of safe parks, walkable streets, and community amenities directly influences opportunities for movement beyond structured workouts.
Nutrition is More Than Macronutrients: Holistic nutrition considers food security, access to fresh produce, cultural influences, emotional aspects, and nutritional literacy, emphasizing informed choices within one's means.
Social Connection is Crucial for Well-being: Strong social support networks provide emotional support, motivation, accountability, and reduce isolation, all of which are vital for maintaining healthy habits.
Interconnectedness of Themes: These themes are not isolated but are interwoven, highlighting the complex interplay of factors that contribute to our overall health and fitness.
Empowerment Through Understanding: Recognizing the influence of social determinants empowers individuals to make informed choices, advocate for change, and cultivate a more balanced and fulfilling life.

Swim Stronger: A Masters Swimmer's Guide to Resistance Training

Sun, 27 Apr 2025 03:19:48 GMT

How to use resistance training to take your swimming and life to the next level

Summary

For masters swimmers, resistance training (or "dryland") is a vital partner to pool time. As we age, it serves as a primary defense against sarcopenia (muscle loss) and osteoporosis (bone loss) while directly improving swimming performance. By targeting key muscle groups with exercises like squats, deadlifts, rows, and planks, swimmers can increase their stroke power, improve body alignment to reduce drag, and strengthen joints to prevent common shoulder injuries. A consistent routine of 2–3 sessions per week focusing on maximal strength and explosiveness ensures you stay fast in the water and functional in daily life.

Swimming is a lifelong sport, offering incredible cardiovascular benefits and a low-impact environment. But for masters swimmers, adding resistance training to your routine can unlock new levels of performance, prevent injuries, and enhance overall well-being both in and out of the pool.

As we age , maintaining muscle mass, bone density, and joint health becomes increasingly important. The risks of developing sarcopenia and osteoporosis are real, and resistance training (what many swimmers refer to as “dryland training”) directly addresses these needs, providing a powerful complement to your time in the water. Forget the Images of competitive powerlifters and bodybuilders; effective resistance training for masters swimmers focuses on strength, stability, and injury prevention (and a little bit of muscle growth), tailored to the demands of swimming and daily life.

Why Dryland Matters: The Benefits for Masters Swimmers

Integrating resistance training into your schedule offers a wealth of advantages:

Increased Power and Speed: Building strength in the key swimming muscles (e.g., lats, shoulders, core, legs) translates to more powerful strokes, stronger kicks, and faster turns (see Wirth and colleagues, 2022 ; and Jin and colleagues, 2024 ).
Improved Injury Prevention: Strengthening the muscles and connective tissues around vulnerable joints, especially the shoulders, can significantly reduce the risk of common swimming-related injuries (see Chrenko and colleagues, 2024 ).
Enhanced Bone Density: Unlike swimming, weight-bearing exercise helps to build and maintain bone mass, crucial for preventing osteoporosis (see Benedetti and colleagues, 2018 ; and Chang and colleagues, 2022 ).
Better Body Position and Core Stability: A strong core is fundamental to efficient swimming. Resistance training targeting the core improves body alignment in the water, reducing drag (see Khiyami and colleagues, 2022 ).
Greater Functional Strength: The benefits extend beyond the pool, making everyday activities easier and reducing the risk of falls (see Sadaqa and colleagues, 2023 ).
Boosted Confidence and Well-being: Feeling stronger and more capable physically can have a significant positive impact on your mental outlook and overall quality of life (see Cunha and colleagues, 2024 ; Gordon and colleagues, 2018 ; Hart and Buck, 2019 ; Kelly and colleagues, 2023 ; also see my blog post titled “ 6 Psychological Benefits of Exercise ” for more information on this point).

Building Your Dryland Arsenal: Effective Exercises

A well-rounded resistance training program for masters swimmers should target the major muscle groups used in swimming, focusing on movements that mimic swimming actions and promote overall strength and stability. Here are some examples:

Squats: Great for lower body power and critical for starts and turns (see Amara and colleagues, 2022 ; Garcia-Ramos and colleagues, 2016 ; Hermosilla and colleagues, 2021 ; West and colleagues, 2011 ; and Thng and colleagues, 2020 ).
Lunges: Similar to squats as they involve a squatting pattern, they also improve leg strength, balance, and hip mobility (see Escamilla and colleagues, 2024 ; Lanza and colleagues, 2023 ; Marchetti and colleagues, 2018 ). These are a great option when one is unable to effectively load for squats. They also have the benefit of minimizing spinal loading.
Deadlifts: A compound movement that builds overall strength in the posterior chain (hamstrings, glutes, lower back; see Martin-Fuentes and colleagues, 2020 ; and Coratella and colleagues, 2022 ). Exercises (like deadlifts) that emphasize hip hinging are important for swimming, especially for undulating movements like dolphin kicks, starts, and turns. A stronger posterior chain allows for a more powerful hip extension, which is a primary driver of propulsion in all strokes and is essential for explosive starts and turns. It also enhances core stability and enhances a streamlined body position in the water, reducing drag.
Push-ups or chest presses: Strengthen chest, shoulders, and triceps, working the pushing motion of strokes (see Cogley and colleagues, 2005 ), and the pectoralis major, in particular, is active during the underwater pull phase and works with the latissimus dorsi as a primary mover in freestyle and butterfly (see Heinlein and Cosgarea, 2010 ).
Rows: A fundamental exercise for building back strength and improving the pulling motion of strokes (see Lehman and colleagues, 2004 ; and Heinlein and Cosgarea, 2010 ).
Overhead Press: Strengthens shoulders and triceps, muscles that are critical during the pull and recovery parts of strokes (see Heinlein and Cosgarea, 2010 ).
Plank Variations (forearm, side): Build crucial core stability (see Kibler and colleagues, 2006 ; Choie and colleagues, 2025 ; and Youdas and colleagues, 2014 ) .
Crunch Variations: improve core strength (see Brobakken and colleagues, 2023 ).

Structuring Your Program: Consistency is Key

Aim for 2-3 resistance training sessions per week, allowing for rest days in between. The structure of your workouts can vary, but a typical session might include:

Warm-up (5-10 minutes)

Dynamic stretches, balance exercises, and plyometric exercises to prepare your muscles and joints.

Exercise Sets

Perform 2-3 sets of (generally) 1-6 high-load repetitions for each exercise (see Van Hooren and colleagues, 2024 ; Schoenfeld and colleagues, 2017 ; and Schoenfeld and colleagues, 2021 ). Focus on controlled movements and proper form over lifting heavy weights, especially when starting. Wirth and colleagues (2022) also emphasize the importance of explosive movements as a way to develop power while acknowledging the importance of maximal strength. This typically entails loads of 30-60% of the lifter’s 1-repetition maximum for 1-6 reps. This can be achieved via the aforementioned resistance exercises, plyometric exercises, and Olympic lifts (like cleans and snatches). Since Olympic lifts require significantly more skill, most masters swimmers will find doing exercises like squats, deadlifts, or rows with a greater emphasis on speed and explosiveness, in addition to plyometric exercises, sufficient for developing power.

Cool-down (5-10 minutes)

Static stretching, holding each stretch for 30 seconds, focusing on the muscles worked.

Important Considerations for Masters Swimmers

Prioritize Form: Proper technique is paramount to prevent injuries. If you're unsure about an exercise, seek guidance from a qualified fitness professional.
Start Gradually: If you're new to resistance training, begin with bodyweight exercises or light resistance bands and gradually increase the intensity and weight as you get stronger.
Listen to Your Body: Pay attention to any aches or pains. Don't push through sharp pain. Rest and recovery are just as important as the training itself.
Consistency: Regularity is more important than intensity when you're starting.
Stay Hydrated and Fuel Properly: Support your training with adequate hydration and a balanced diet (check out “ A Protein Guide for Beginners ” and “ How to Build Muscle ” for more nutrition information that supports training).

This guide highlights resistance training as a vital complement to swimming for Masters athletes, going beyond cardiovascular benefits to enhance performance, prevent injuries, and improve well-being with age. Dryland training is key for maintaining muscle mass, bone density, and joint health, counteracting sarcopenia and osteoporosis. Benefits for Masters swimmers include increased power and speed in the water, reduced injury risk (especially shoulder issues ), enhanced bone density, improved body position and core stability for reduced drag, greater functional strength for daily life, and boosted confidence. Recommended exercises target swimming-specific muscles and movements, including squats, lunges, deadlifts, push-ups/chest presses, rows, overhead presses, and plank variations. A typical program involves 2-3 sessions weekly, focusing on proper form, gradual progression, listening to the body, consistency, and supporting training with hydration and nutrition.

Resistance training is a valuable investment for Masters swimmers, offering significant physical and mental benefits that directly enhance performance and longevity in the sport. By building strength, power, and stability on land through a structured and mindful approach to resistance training, Masters swimmers can not only improve their speed and efficiency in the water but also safeguard their health and continue to enjoy the benefits of swimming for years to come. Embracing dryland training is a powerful step towards optimizing both swimming potential and overall quality of life.

Key Takeaways

Here are the key takeaways:

Resistance training is a vital complement to swimming for Masters swimmers , offering benefits beyond what swimming alone provides, especially as we age.
Resistance training helps combat age-related declines like sarcopenia and osteoporosis by maintaining muscle mass, bone density, and joint health.
Key benefits of dryland for Masters swimmers include:
Increased power and speed in the water.
Improved injury prevention, particularly for shoulders.
Enhanced bone density.
Better body position and core stability.
Greater functional strength for daily life.
Boosted confidence and well-being.
Effective dryland programs target swimming-specific muscles with exercises like squats, lunges, deadlifts, push-ups, rows, overhead presses, and planks.
Consistency is crucial , with a recommendation of 2-3 resistance training sessions per week.
Prioritize proper form over lifting heavy weights, especially when starting.
Start gradually and progressively increase intensity and weight.
Listen to your body and prioritize rest and recovery to prevent injury and overtraining.
Support training with adequate hydration and proper nutrition.
Resistance training is an investment in long-term swimming performance and overall health.

What is Science-based Fitness and Nutrition?

Wed, 16 Apr 2025 18:33:09 GMT

What makes information "science-based"?

Summary

In an era of fitness misinformation, "science-based" means information derived from observable, testable, and peer-reviewed research rather than anecdotes or tradition. True science-based guidance relies on scientific consensus—the collective agreement of experts based on a large body of evidence—and higher-level data like meta-analyses. While individual studies may differ, following the consensus offers the most reliable, self-correcting, and rational path to optimizing your health and avoiding arbitrary or harmful fitness fads.

Information about fitness and nutrition is ubiquitous in our modern age. However, a good deal of that information is better characterized as misinformation. There is so much of it that it is difficult to know which information is accurate, or helpful, and which is inaccurate, counterproductive, or even harmful. Fortunately, there is science-based information available, but it is not always accessible.

First, allow me to explain what I mean when I refer to information as “science-based.” What does it mean for information to be science-based? For information to be considered science-based, it must originate from, be supported by, or be consistent with the findings and principles derived from scientific research. It is based on evidence (observable, testable, and measurable) arrived at through systematic observation and experimentation and is not based merely on intuition, opinion, belief, tradition, or personal anecdotes.

Ideally, this information is peer-reviewed. In formal scientific practice, findings are typically subjected to peer review before publication. This means that other independent experts critically examine the methodology, data analysis, and conclusions of the research under consideration to determine whether it meets rigorous standards. The methods and findings of this research should ideally be reproducible, meaning other researchers could replicate the research and make similar findings in an attempt to eliminate bias.

One thing that many non-scientists fail to appreciate is the value of scientific consensus. Often, “science-based” refers to conclusions supported by a large body of evidence from multiple studies, potentially leading to a scientific consensus within a relevant field, which is typically stronger than information based on a single, isolated study, especially if that study contradicts said consensus.

This is especially important in the fields of exercise and nutrition science because studies in these fields are often “underpowered,” or low in the probability that a study will correctly detect an effect, due to practical issues in the field such as funding, low sample sizes, small effect sizes, data variability, and so on. This is why researchers in these fields rely so much on meta-analyses and/or systematic literature reviews, because they can pool data sets from many studies to mitigate the limitations of underpowered individual studies.

Going back to the concept of a scientific consensus, we should value a more holistic picture of research because it is an indicator of high confidence and reliability, it serves as a foundation for further progress, it filters out weak or unsubstantiated claims, and it helps to overcome individual bias and error. It should be noted that consensus is not to be used as dogma. Scientific consensus sometimes evolves or shifts as compelling new evidence emerges that challenges existing understanding. Science, as it is intended to be, is self-correcting.

However, overturning consensus requires extraordinary evidence that addresses the anomalies and explains the existing evidence as well or better than the previous consensus. In other words, while it is possible, and even sometimes reasonable, to question a consensus, it is not reasonable ( especially for lay people) to favor a non-consensus perspective unless it meets those conditions.

One other important thing to note is that consensus does not imply 100% unanimity among experts. There are still some individual researchers who dissent from the consensus view, and sometimes for good reasons. However, consensus implies that these dissenting views are held by a small minority and are generally not supported by the bulk of the evidence as interpreted by the wider community of experts.

To put this in practical terms, it’s not hard to find dissenting experts of a variety of perspectives on a single or similar topic. These viewpoints are often inconsistent, or at least in logical tension, with each other. Let’s say there are three researchers: Dr. Jones, Dr. Smith, and Dr. Anderson. Dr. Jones represents the consensus view A for a specific issue, while Dr. Smith represents dissenting view B, and Dr. Anderson represents dissenting view C for the same issue. A, B, and C are mutually exclusive.

Determining which one is most reasonable to agree with relies on careful consideration of context. Let’s suppose that you lack expertise in this issue. You’re aware of the consensus view A and dissenting views B and C. Given that you are unaware of the body of research as a whole as well as its historical context, it becomes clear that the most reasonable option is A. It is indeed possible that either B or C is correct, but you lack the means to support choosing either one over A beyond intuition, personal preference, or other subjective factors. What’s worse, if you gave greater weight to such subjective factors, it would seem then that the choice between B and C is arbitrary. You wouldn’t make arbitrary decisions for your health. After all, you’re reasonable, right?

In conclusion, navigating the vast and often misleading landscape of fitness and nutrition information requires a discerning approach rooted in scientific principles. By understanding what constitutes science-based evidence – including its origins in systematic research, the rigor of peer review, the value of reproducibility, and the strength of scientific consensus – individuals can better differentiate reliable guidance from unsubstantiated claims. While scientific understanding is not immutable and can evolve with new evidence, favoring well-established consensus over isolated dissenting opinions, especially without the expertise to critically evaluate the underlying research, offers the most rational path toward making informed and effective decisions about one's health and well-being.

Key Takeaways

There is a lot of information about fitness and nutrition available, but much of it is misinformation.
It's difficult to distinguish between accurate and inaccurate information.
Science-based information exists, but it isn't always easily accessible.
Science-based information comes from, is supported by, or is consistent with scientific research.
It relies on observable, testable, and measurable evidence, not just opinions or anecdotes.
Ideally, science-based information is peer-reviewed by independent experts.
The reproducibility of research findings is important to reduce bias.
Scientific consensus, supported by multiple studies, is valuable and generally more reliable than single studies, especially in fields like exercise and nutrition, where studies can be underpowered.
Meta-analyses and systematic reviews help overcome the limitations of individual underpowered studies.
Scientific consensus indicates high confidence and reliability, helps filter out weak claims, and reduces bias.
While scientific consensus can change with strong new evidence, overturning it requires substantial support.
Dissenting opinions from the consensus exist, but they are usually held by a minority of experts and not supported by the bulk of evidence.

For non-experts, it is generally most reasonable to trust the scientific consensus over individual dissenting views, as choosing otherwise often relies on subjective factors.

A Protein Guide for Beginners

Tue, 15 Apr 2025 14:46:38 GMT

Some basics

TL; DR: Protein is a critical macronutrient composed of amino acids, essential for muscle repair, immune function, and enzyme activity. To maximize Muscle Protein Synthesis (MPS)—the process of building new muscle—you need a combination of resistance training and adequate protein intake, specifically the amino acid leucine. For strength and muscle growth, aim for a practical target of 1 gram per pound of body weight daily, distributed across 3–4 meals. While animal sources are naturally "complete," plant-based eaters can easily meet their needs by consuming a variety of protein sources throughout the day.

Protein, like carbohydrate and fat, is considered a macronutrient, or a nutrient that is required in large amounts in one's diet. Individual proteins are large, complex molecules that are essential for virtually all biological processes within a living organism. Structurally, they are considered polymers, or long chains made up of repeating smaller units called monomers. Monomers for proteins are called amino acids. Amino acids are linked together in specific sequences by chemical bonds known as peptide bonds to form long chains called polypeptides. A functional protein may consist of one or more polypeptide chains.

There are 20 common amino acids used to build protein in human organisms. The specific sequence of these amino acids determines the protein’s structure and function. There are 9 amino acids that humans cannot synthesize either at all or in sufficient amounts and, thus, must be obtained from the diet. These are known as essential amino acids. Non-essential amino acids are the remaining 11 amino acids that the body can synthesize. Some non-essential amino acids can become essential under specific conditions, such as illness or stress .

Proteins can serve a variety of functions including acting as biological catalysts , or enzymes, that speed up biochemical reactions. They can bind and carry molecules within cells throughout the body. They can act as part of the immune system as antibodies. Some hormones are proteins that act as chemical messengers and others serve as their receptors. They are also involved in regulating gene expression . However, the most relevant functions they serve for our purposes is a structural component and its role in movement. Proteins provide shape, support, and strength to cells and tissues, including muscle. And, of course, it’s involved in muscle actions.

Protein is found in both animal products and plant products and they come in two types: complete and incomplete proteins. A complete protein is typically found in animal sources and some plant sources like soy. It contains all 9 essential amino acids in adequate portions. An incomplete protein is low in one or more essential amino acids. However, consuming a variety of plant sources throughout the day can provide a complete amino acid profile, so vegetarians and vegans do not need to worry.

Dietary proteins are denatured (unfolded) by stomach acid and then broken down into individual amino acids and small peptides by enzymes in the stomach and small intestine. These amino acids are then absorbed into the bloodstream and transported to cells for use. Animal proteins are generally more bioavailable (digestible) than plant proteins are. Thus, due to differences in bioavailability and amino acid profile, vegetarians, vegans, or anyone on a plant-based diet may need to consume more protein to make up for these differences.

Muscle Protein Synthesis

Muscle Protein Synthesis (MPS) is the process by which muscle cells build new proteins. It involves transcription (copying genetic material for specific muscle proteins from DNA into messenger RNA or mRNA), translation (ribosomes reading the mRNA code and assembling amino acids into new protein chains), and incorporation (newly synthesized proteins are then incorporated into muscle fibers). MPS is crucial for muscle adaptation and repair , muscle growth (hypertrophy), and maintenance.

As I mentioned in “ How to Build Muscle ”, the main trigger for MPS is mechanical tension , often in the form of resistance training. Consuming dietary protein provides the necessary amino acids and the presence of amino acids, especially leucine, signals muscle cells to increase MPS via the mTOR pathway.

Optimal MPS requires sufficient essential amino acids, especially leucine , from dietary protein. It also requires adequate energy (calories) as it is a process that requires significant amounts of energy. Consistently low caloric intake can impair MPS. Lastly, and most importantly, it requires an appropriate stimulus, typically resistance training.

Protein Recommendations

Now you are probably wondering how much protein you should consume to optimize your results. For strength and hypertrophy, you generally want to aim for a daily intake of 0.7-1 gram per pound of body weight (if you are considered “overweight”, then it should be per pound of a reasonable goal weight). However, more recent evidence suggests that optimal protein intake may be higher (about 1-1.3 grams per pound of bodyweight ). Generally speaking, and for practical reasons, 1 gram per pound should be fine for the overwhelming majority of people.

While recent evidence suggests protein timing and daily intake distribution isn’t as critical as used to be thought, it is still a good idea to distribute protein intake throughout the day (e.g., 20-40 grams per meal) to maximize muscle protein synthesis (MPS) for practical reasons. For example, my daily protein intake goal is a range from 150-190 grams. I usually get 60 grams at breakfast, 30 grams at lunch, drink a protein shake with 50 grams, and have 30 grams at dinner for a total of 170 grams per day. Since I am a swimmer and not a bodybuilder, this suits my goals just fine.

For endurance athletes (like runners, cyclists, swimmers, triathletes), the optimal protein intake range recommended by current scientific consensus (as of April 9, 2025) differs slightly from that for maximizing strength/hypertrophy, reflecting their different physiological demands. The generally recommended optimal range for endurance athletes is 1.2 to 1.6 grams of protein per kilogram of body weight per day or approximately 0.55 to 0.73 grams per pound of body weight per day. However, more recent research and guidelines, including updates from late 2023 and early 2024, suggest that a slightly higher intake might be beneficial for many endurance athletes. Some sources now recommend a range of 1.4 to 1.8 grams of protein per kilogram of body weight per day, or 0.64 to 0.82 grams per pound of body weight per day. I still lean closer to 1 gram per pound per day because while I am also a swimmer, I still want to make solid gains in strength and muscle growth (or at least prevent muscle protein breakdown as much as possible in certain muscle groups), especially while I am on a cut . I am more specifically a sprinter, so strength and power are going to be more important for me.

Summary and Conclusion

This guide then delves into protein, defining it as an essential macronutrient composed of amino acids, vital for numerous functions including muscle structure and movement. It discusses dietary sources (animal/plant) and complete vs. incomplete proteins. Muscle Protein Synthesis (MPS), the process of building muscle crucial for adaptation, repair, and growth, is explained, highlighting its primary triggers: resistance training (mechanical tension) and protein/leucine intake. Finally, specific protein intake recommendations are provided based on scientific consensus: 1.2-1.6 g/kg (0.55-0.73 g/lb) daily for endurance athletes, and a higher range for strength/hypertrophy, noted as 0.7-1 g/lb, potentially up to 1-1.3 g/lb, with 1 g/lb suggested as a practical daily target for most seeking strength gains. The importance of protein distribution throughout the day is also mentioned.

Protein, as a fundamental building block for muscle repair, growth, and overall function, plays a critical role in achieving fitness goals. By understanding what protein is, how it functions, and MPS, individuals can better appreciate the science behind dietary recommendations. Adhering to the evidence-based daily protein intake ranges provides a solid foundation for supporting training adaptations and optimizing results. Ultimately, utilizing this science-based framework empowers individuals to fuel their bodies effectively and confidently pursue their specific fitness aspirations, whether in strength, endurance, or a combination of disciplines.

Key Takeaways:

Here are the key takeaways:

Protein is a vital macronutrient: Required in large amounts, composed of amino acids, and essential for virtually all biological processes.
Amino acids are the building blocks: There are 20 common amino acids, 9 of which are essential (must be obtained from diet) and 11 are non-essential (body can synthesize).
Protein has diverse functions: Acts as enzymes, transports molecules, functions in the immune system, acts as hormones and receptors, regulates gene expression, and is crucial for structure and movement, especially in muscle.
Dietary protein sources: Found in both animal (typically complete, containing all 9 essential amino acids) and plant products (can be incomplete, but a variety can provide a complete profile). Animal proteins are generally more bioavailable.
Digestion of protein: Stomach acid denatures proteins, which are then broken down into amino acids and small peptides in the stomach and small intestine, absorbed into the bloodstream, and transported to cells.
Muscle Protein Synthesis (MPS): The process of muscle cells building new proteins, crucial for adaptation, repair, growth (hypertrophy), and maintenance.
Triggers for MPS: Primarily mechanical tension (resistance training) and the consumption of dietary protein, especially the amino acid leucine. Adequate energy (calories) is also required.
Protein Recommendations for Strength/Hypertrophy: Generally aim for 0.7-1 gram per pound of body weight (or goal weight), with recent evidence suggesting optimal intake may be higher (1-1.3 grams per pound). A practical target for most is 1 gram per pound. Distributing intake (20-40 grams per meal) throughout the day is a good idea.
Protein Recommendations for Endurance Athletes: Generally recommended range is 1.2 to 1.6 grams per kilogram (0.55 to 0.73 grams per pound) of body weight per day. More recent research suggests a potentially beneficial higher range of 1.4 to 1.8 grams per kilogram (0.64 to 0.82 grams per pound) of body weight per day.
Protein's Role in Fitness: Understanding protein's function and the process of MPS is key to appreciating dietary recommendations and fueling the body effectively for specific fitness goals (strength, endurance, or both).

Mindfulness and Exercise

Tue, 01 Apr 2025 18:38:00 GMT

A Synergy

TL; DR: The relationship between mindfulness and exercise is synergistic—combining the two offers greater mental health benefits (reducing anxiety and depression) than either practice alone. While mindfulness is a state of non-judgmental awareness, meditation is the training tool to develop it. Integrating these practices into your fitness routine—through mindful warm-ups, breath anchors, and observing fatigue without judgment—enhances intrinsic motivation, improves self-regulation, and can even boost physiological resilience like heart rate variability (HRV).

In an earlier post titled “ 6 Psychological Benefits of Exercise ”, I briefly discussed how increased mindfulness is one of the mechanisms behind the positive impacts exercise can have on one’s psychological well-being. I also mentioned that the relationship between mindfulness and exercise is a subject of growing interest in the scientific literature.

But before going into the science behind said relationship, I would like to be clear on what I mean when I talk about mindfulness. Once that has been clarified, I will summarize some of what the scientific literature has to say and then I will discuss some mindfulness practices that trainees can incorporate into their routines as well as share some final thoughts.

What is mindfulness?

Mindfulness , as defined by meditation expert Jon Kabat-Zinn , is "The awareness that emerges by way of paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment." In simpler terms, mindfulness involves intentionally focusing your awareness, bringing your attention to what is happening right now (rather than dwelling on the past or worrying about the future), observing your thoughts, feelings, and sensations without evaluating them as good or bad, right or wrong. Essentially, mindfulness is a way of relating to your experiences with openness, curiosity, and acceptance. It's about being fully present in your life and observing your thoughts and feelings as they come and go without getting carried away by them.

Developing greater mindfulness is a process that involves consistent practice and cultivating certain attitudes. There are formal and informal practices. Formal practices include sitting or walking meditation (of which there are several kinds; more on that later), and informal practices can include things like mindful eating, mindful listening, mindful communication, etc. Part of developing greater mindfulness can include cultivating mindful attitudes such as non-judging, patience, acceptance, letting go, etc. Three key principles for developing mindfulness are consistency, gentle persistence (gently redirecting one’s attention back to the chosen focus without judgment), and self-compassion.

What science suggests about mindfulness and exercise

The scientific literature shows that the relationship between mindfulness and exercise is multifaceted and synergistic–working together to promote both physical and mental well-being. This section is an exploration of this relationship.

Research suggests that combining mindfulness practices with exercise can lead to greater improvements in mental health outcomes compared to either intervention alone. A systematic literature review by Remskar and colleagues (2024) indicates that this combination may be particularly effective in reducing depression, anxiety, and stress. Mindfulness and exercise may have a shared mechanism (i.e., mindfulness-based self-efficacy) according to a 2018 paper by Goldstein and colleagues suggesting a complementary relationship. Both practices can influence neurobiological processes related to mood regulation, stress response, and cognitive function.

Mindfulness can help individuals become more present and attuned to the sensations of their body during exercise , potentially increasing enjoyment and intrinsic motivation. This can lead to greater adherence to exercise programs, though specific studies directly demonstrating this are limited. However, the Remskar and colleagues (2024) review suggests that combinging mindfulness with exercise can help motivate people start and stick with exercise by helping to overcome discomfort or feelings of failure. Mindfulness training can improve self-awareness and self-regulation skills, which can be beneficial in managing exercise intensity, preventing overexertion, and staying committed to fitness goals.

The Goldstein and colleagues (2018) paper indicates a reciprocal relationship where engaging in regular exercise can actually increase an individual's baseline levels of mindfulness. The focused attention required for certain types of exercise, especially those involving rhythmic movements, might contribute to this effect.

Exercise is known to reduce stress and improve mood. This improved mental state can make it easier for individuals to engage in mindfulness practices and experience their benefits (though direct evidence for this specific point is not strongly demonstrated in the scientific literature).

Practices like yoga and Tai Chi explicitly integrate mindfulness with physical movement. Research has shown these mindful movement approaches to be effective in improving cognitive and attentional skills, as well as psychological well-being. Mindful movement can enhance interoceptive awareness, which is the ability to sense internal bodily states. This heightened awareness can contribute to better self-regulation and emotional processing.

Studies suggest that mindfulness and exercise might influence similar biological pathways related to stress response and overall health. For example, both exercise and mindfulness have been shown to have positive effects on cardiovascular health.

One particularly interesting observation is that mindfulness practices can influence heart rate variability (HRV), which refers to the variation in the time interval between consecutive heartbeats. It is considered an indicator of the autonomic nervous system’s ( ANS ) ability to regulate bodily functions. A higher HRV generally reflects greater adaptability and resilience of the ANS, indicating a healthy balance between the sympathetic (“fight-or-flight”) and parasympathetic (“rest-and-digest”) branches of the ANS. Low HRV has been associated with various health issues, including cardiovascular diseases and increased stress.

Studies suggest that mindfulness practices, particularly meditation , can lead to an increase in parasympathetic nervous system activity, which is often reflected in higher HRV. This shift towards parasympathetic dominance is associated with relaxation, stress reduction, and improved emotional regulation. However, while many studies show a positive association, it should be noted that some research has yielded inconsistent results. For instance, a meta-analysis by Brown et al. (2021) found insufficient evidence to definitively conclude that mindfulness and meditation-based interventions consistently influence resting-state HRV compared to controls, which indicates a need for more rigorous and well-designed studies. So while the jury is still out regarding a definitive relationship, the data do seem promising.

In summary, the scientific literature supports a significant and positive relationship between mindfulness and exercise. Combining these practices appears to offer enhanced benefits for mental health, with mindfulness potentially improving the exercise experience and adherence, and exercise potentially fostering mindfulness. Mindful movement practices like yoga and Tai Chi exemplify this integration, demonstrating positive outcomes for both physical and psychological well-being. Further research continues to explore the precise mechanisms and optimal ways to integrate these two powerful tools for health and wellness.

More about mindfulness practices

While practicing mindfulness does not necessarily require formal meditation, it certainly does help to have a consistent meditation practice. What exactly is meditation? In the context of our discussion, meditation refers to specific practices or techniques that are often used to develop and cultivate mindfulness. It’s a method or a tool that helps train our attention and awareness to the present moment in a non-judgmental way.

Mindfulness is the quality of being aware and present in the moment without judgment. It’s a state of mind that can be cultivated and brought into any activity. Meditation is the practice you can engage in to strengthen your ability to be mindful. It is a deliberate exercise for training your attention and cultivating this quality of awareness. So while mindfulness is a broader concept–a way of being–meditation is a specific set of techniques that you use to develop and deepen your capacity for mindfulness. These are specific exercises (like focusing on the breath) that help you become more aware of your present moment experience, thereby fostering mindfulness. You can take that cultivated mindfulness into other areas of your life, like your exercise routine or daily interactions.

While there are several different forms of sitting and walking meditation, all with their own sets of specific goals and techniques, I will focus on three forms of sitting meditation: Samatha, Vipassana, and Zazen. I do so in the interest of brevity and being able to relate them to my own practice.

Samatha (tranquility or concentration) meditation: a core practice in many Buddhist traditions, Samatha's primary goal is to develop a calm, focused, and stable mind. It involves training one’s attention to rest on a single object of focus, thereby reducing mental distraction and agitation. Its core principles include single-pointed concentration, reducing emotionally charged overthinking, and developing mental stability and calm.

The central principle is the sustained focus of attention on one specific object , which could be the breath, a visual image, a sound, a mantra, or even a feeling. The practice also aims to quiet the restless mind–the constant stream of thoughts, worries, and fantasies that often dominate our awareness. By anchoring attention to a single point, Samatha helps to reduce this mental chatter. Through consistent practice, it leads to a state of deep relaxation, mental clarity, and emotional equilibrium. The mind becomes less reactive and more resilient.

In many Buddhist traditions, Samatha is seen as a foundation for deeper meditative practices like Vipassana since a calm and focused mind is better equipped to explore the nature of reality.

Vipassana (insight) meditation: an ancient Indian meditation technique that aims to develop profound insight into the true nature of reality, Vipassana focuses on observing reality as it is, without judgment or reaction, leading to a deep understanding of impermanence, suffering (unsatisfactoriness), and non-self. Its core principles include direct observation, impermanence, suffering (unsatisfactoriness), non-self, and non-judgmental awareness.

The primary principle is the direct and experiential observation of sensations, thoughts, and emotions as they arise and pass away in the present moment. It also emphasizes the understanding that all phenomena are constantly changing and impermanent . By observing the fleeting nature of experiences, one can develop detachment and reduce clinging. Through observation, Vipassana reveals the inherent unsatisfactoriness that arises from clinging to impermanent things. This understanding motivates the practitioner to seek liberation. It ultimately aims to provide insight into the lack of a permanent, independent self. By observing the continuous flow of sensation and mental events, one can realize that there is no fixed entity that constitutes a “self”. Observation in Vipassana is done with a detached and non-reactive attitude. There’s no attempt to control, interpret, or judge the experiences; simply noticing them as they are.

Zazen (open-awareness) meditation: a Japanese word that translates as “seated meditation,” Zazen is the central meditative practice of Zen Buddhism. It’s characterized by its emphasis on stillness, awareness of the present moment, and non-conceptual contemplation. While it shares similarities with other mindfulness practices, Zazen has its own distinct style and goals. Its core principles include just sitting, awareness of the present moment, non-conceptual contemplation, and stillness of body and mind.

Just sitting is considered the essence of Zazen. This is a widely held view, espeically within the Soto Zen tradition where "Shikantaza" (just sitting) is the primary practice. It means simply sitting, without any specific goal or object of focus. The practitioner doesn’t try to control thoughts, achieve a particular state, or analyze anything. They simply observe what arises and passes in their awareness. Like other mindfulness practices, it emphasizes bringing one’s full attention to the present moment. This includes being aware of bodily sensations, the breath, sounds, thoughts, and emotions as they occur. Zazen moves beyond intellectual understanding. It’s about experiencing reality directly, without the filter of thoughts, judgments, or interpretations. This direct experience is seen as the path to insight and awakening. Physical stillness is considered important as it can help to cultivate mental stillness. However, the idea is not to suppress thoughts but rather to observe them without getting carried away.

Applications of mindfulness

I can speak from my own experience that mindfulness and meditation offer a wealth of practical applications that can significantly enhance our engagement with daily activities, including exercise. By bringing focused awareness and non-judgmental observation to what we are doing, we can cultivate a deeper connection to our experiences and reap numerous benefits. Such daily activities can include mindful eating, mindful walking/commuting, mindful listening, mindful working, mindful chores, etc. However, since this post is about the relationship between mindfulness and exercise, the focus will be on practical applications of mindfulness to exercise.

Mindfulness and meditation techniques can be integrated into exercise in various ways, leading to improved motivation, focus, performance, and recovery. Before exercise, one can mindfully set intentions. Before starting your workout, take a moment to reflect on your intentions. Instead of focusing solely on outcomes (e.g., building muscle or getting stronger), consider process-oriented intentions like “I intend to move my body with awareness and enjoy the feeling of strength.”

Pay close attention to the sensations in your body as you warm up. Remember that the goal of the warm-up is to prepare the body for the workout that is about to happen. It is a great opportunity to gauge how recovered you feel, work on skill and technique so as to minimize the risk of injury, develop the motivation needed to perform at your best, and so on. Notice the stretching and movement in different muscle groups, preparing your body with awareness rather than merely going through the motions. Before the warm-up (or between sets), a short breath awareness or body scan meditation can help center your mind, reduce pre-workout anxiety, and enhance focus.

While exercising, continuously bring your attention to the physical sensations in your body as you exercise. Notice the contraction and relaxation of muscles, the rhythm of your breathing, your heart rate, and any feelings of fatigue or effort. Use your breath as an anchor for your attention. Pay attention to the inhale and exhale, allowing it to guide your pace and intensity. This can be particularly helpful during endurance activities like running or swimming. When you encounter fatigue or discomfort, observe these sensations without judgment or resistance. Notice their intensity and how they change over time, rather than immediately trying to push through or give up. This can help you better understand your body’s limits and avoid injury.

After exercise, pay attention to the sensations in your muscles as you cool down and stretch. Notice the release of tension and the feeling of increased flexibility. A post-exercise body scan can help you become aware of any areas of soreness or tension, promoting mindful recovery and self-care. Take a moment to appreciate your body for its ability to move and the effort you put into your exercise. This can cultivate a more positive relationship with physical activity.

To get a better idea of what this looks like, I will offer a description of my experiences with exercise and mindfulness. One thing I do is pick a time of the day to devote towards sitting meditation. It is often recommended that you do it right after waking up, but I find that my meditations run more smoothly after I have had something to eat. After eating and drinking some coffee, sit on my meditation cushion and go through a progression of Samatha for 10-20 minutes, Vipassana for 10-20 minutes, and then finish with Zazen for 10 minutes, which suits me as a more experienced meditator.

Please note that your mileage may vary. You can start with a daily 5-10 minute Samatha meditation and work up from there. It really just depends on your current needs, goals, and what your schedule and other constraints will allow. The most important thing, as with exercise, is consistency.

Depending on the day, I either lift for about 30-60 minutes or I swim for roughly the same amount of time. Before starting, I make an intention for the workout keeping in mind my bigger-picture goals, which for me include becoming the best version of myself which does involve developing greater health, but also insight, awakening, and compassion so as to improve the lives of those around me in whatever ways I can. I remind myself that suffering is ubiquitous and that exercising will not only help me decrease it for myself, but also put me in a position to decrease it for others. It’s especially effective when I make others my primary focus over myself.

If I am lifting, I tend to pay attention mostly to my range of motion, my form, my perceptions of exertion and fatigue. I tend to switch my object of focus to how rested I feel before the end of my rest period. If I am swimming, I pay especially close attention to my breath as well as feelings of exertion and fatigue. When I am recovering between intervals, I don't just pay attention to my breathing depth and rate, but also my HRV and relative stroke volume (amount of blood pumped by the heart with each beat) to gain a greater sense of how I am responding to what I am doing in the water and plan progressions for my future workouts. After either lifting or swimming, I tend to pay close attention to my general mood, thoughts, and feelings to notice the impact it has on my psychological well-being (which informs my intentions which inform my words and actions) as well as how it supports my overall mindfulness practices.

Conclusion

Ultimately, the integration of mindfulness and exercise isn't about achieving a perfect state during workouts or meditation sessions. It's about cultivating a richer, more embodied awareness of the present moment, whether you're pushing through a challenging set, finding your rhythm in a swim, or simply sitting in stillness. By intentionally weaving these practices together, you unlock a powerful synergy that can enhance not only your physical capabilities but also your mental clarity, emotional resilience, and overall well-being, leading to a more engaged and meaningful experience of life itself.

This is something I can personally attest to as it has been true of my own experience. Not only do I benefit from enhanced mental and physical health, I have a deeper and richer experience of the world that enables me to experience insight amongst confusion, peace amongst chaos, beauty amongst ugliness, optimism amongst pessimism, compassion amongst cruelty, and love amongst hate. This is especially important in a modern day world that has been increasingly choosing the latter terms over the former of those dualisms I listed. As such, I have the following wishes: May we all be well. May we all be happy. May we all be free from suffering.

Key takeaways

Here are the key takeaways from this post:

Mindfulness is present moment awareness without judgment. It involves intentionally focusing on the now and observing experiences with openness and acceptance.
Developing mindfulness requires consistent practice and cultivating attitudes like non-judging, patience, and self-compassion. Formal practices like meditation and informal practices in daily life are both important.
Science suggests a synergistic relationship between mindfulness and exercise. Combining them can lead to greater improvements in mental health, particularly in reducing depression, anxiety, and stress.
Mindfulness can enhance the exercise experience by increasing enjoyment, motivation, body awareness, and adherence to programs. It can also improve self-regulation during workouts.
Exercise may foster mindfulness through the focused attention required in some activities.
Mindful movement practices like yoga and Tai Chi effectively improve both cognitive skills and psychological well-being by integrating mindfulness with physical activity and enhancing interoceptive awareness.
Mindfulness practices may positively influence heart rate variability (HRV), an indicator of autonomic nervous system regulation, though more research is needed for definitive conclusions.
Meditation is a practice to cultivate mindfulness. While mindfulness is a state of being, meditation is a tool to train attention and awareness as a means of cultivating mindfulness.
Different forms of sitting meditation exist, including Samatha (concentration), Vipassana (insight), and Zazen (open-awareness), each with unique principles and goals.
Mindfulness can be practically applied to exercise by setting mindful intentions, paying attention to bodily sensations during warm-up and the workout itself, using breath as an anchor, observing fatigue without judgment, and being aware during cool-down and recovery.
Personal experience highlights the benefits of integrating mindfulness and exercise, leading to enhanced mental and physical health and a richer life experience. Consistency is key for both practices.

Shoulder Training for Swimmers

Wed, 12 Mar 2025 19:56:36 GMT

A Guide to Preventing Shoulder Injuries

TL; DR: Competitive swimming places high repetitive stress on the shoulder joint, often leading to injuries like supraspinatus tendinopathy. To prevent "swimmer's shoulder," athletes should prioritize targeted resistance training that balances propulsion with stability. Key strategies include strengthening the rotator cuff and scapular stabilizers, developing primary movers like the lats and deltoids, and maintaining a strong core kinetic chain. By implementing progressive overload and emphasizing shoulder mobility, swimmers can enhance their power in the water while significantly reducing the risk of chronic injury.

The Heinlein and Cosgarea (2010) article , "Biomechanical Considerations in the Competitive Swimmer's Shoulder," focuses on the high incidence of shoulder pain among competitive swimmers. They emphasize a number of considerations that swimmers may find important, such as the high repetitive stress placed on the shoulders. Competitive swimming involves a large number of stroke repetitions, placing significant stress on the shoulder girdle and shoulder joint. This high volume of strokes is a primary factor contributing to shoulder injuries, the most common of which is supraspinatus tendinopathy.

The article emphasizes the importance of understanding the biomechanics of the shoulder in swimming to identify factors that predispose swimmers to injury. It also touches on the importance of the entire kinetic chain, especially core stability and trunk strength, in shoulder health.

While the Heinlein and Cosgarea (2010) article emphasizes the overall biomechanics of the shoulder and the kinetic chain, it particularly draws attention to muscles that are commonly involved in swimmer's shoulder problems. Based on the information available, the supraspinatus muscle is of particular importance. The article states that the most common cause of shoulder pain in swimmers is supraspinatus tendinopathy. This highlights the crucial role and vulnerability of this muscle and its tendon in swimming.

It's important to remember that swimming involves a complex interplay of many muscles in the shoulder girdle and beyond. While the supraspinatus gets specific mention due to its frequent involvement in injury, a balanced and well-functioning group of muscles is essential for shoulder health and performance in swimmers. This includes other rotator cuff muscles, scapular stabilizers (like the serratus anterior), and muscles of the trunk and core.

When considering the muscle groups that both implicate the shoulders and are most important for generating propulsive force in swimming, several key players emerge:

Latissimus Dorsi (Lats): These large back muscles are crucial for the powerful pulling motion in all swimming strokes. They are a primary source of propulsion. They are very important for the "pull" phase of the stroke.

Deltoids (Shoulders): These muscles are heavily involved in the arm's movements, contributing to both the pulling and recovery phases of the stroke. They are essential for stabilizing the shoulder joint during the propulsive phase.

Pectoralis Major (Pecs): These chest muscles play a vital role in bringing the arms forward and inward, contributing to the power of the stroke, especially in strokes like butterfly and breaststroke.

Triceps: These muscles are important for the extension of the arm, and provide the final push during the stroke, adding to the propulsive force.

These muscles are particularly important because swimming relies heavily on the upper body for propulsion, and these muscle groups are the primary drivers of that movement. Their coordinated action allows swimmers to generate the force needed to move efficiently through the water. It's also important to note that while these shoulder-related muscles are key, the entire kinetic chain is involved. Core strength and the lower body also contribute significantly to overall propulsion.

Combining the insights from Heinlein and Cosgarea (2010) on swimmer's shoulder biomechanics and Van Hooren et al. (2024) on optimizing resistance training, we can formulate some practical training recommendations for swimmers, particularly focusing on shoulder health and performance:

1. Targeted Strength Training for Shoulder Stability and Propulsion:

Rotator Cuff Strengthening: Given the high incidence of supraspinatus tendinopathy (Heinlein & Cosgarea, 2010), incorporate exercises specifically targeting the rotator cuff muscles (internal and external rotation, scaption). Emphasize proper form and controlled movements to avoid further injury.
Scapular Stabilization: Strengthen the scapular stabilizers (serratus anterior, rhomboids, trapezius) to improve shoulder stability and reduce stress on the shoulder joint. Exercises like scapular push-ups, rows, and YTWL's are beneficial.
Propulsive Muscle Development: Focus on exercises that strengthen the latissimus dorsi, deltoids, pectoralis major, and triceps, as these are crucial for generating propulsive force. Include exercises like pull-ups, rows, chest press variations, and overhead presses.
Balance Training: Van Hooren et al. 2024, emphasizes the balance between positive and negative adaptations. Therefore, focus on balanced strength development. Do not overdevelop the muscles that cause internal rotation of the shoulder, without equal development of the external rotators. Balance the amount of pulling and pushing exercises.

2. Optimizing Resistance Training Parameters:

Progressive Overload: Apply the principle of progressive overload to gradually increase the load, volume, or intensity of resistance training over time (Van Hooren et al., 2024). This promotes muscle growth and strength gains.
Proper Exercise Technique: Emphasize proper exercise technique to maximize muscle activation and minimize the risk of injury (Heinlein & Cosgarea, 2010; Van Hooren et al., 2024). Consider working with a qualified strength and conditioning coach to ensure correct form.
Periodization: Implement a periodized training program that cycles through different phases of training (e.g., hypertrophy, strength, power) to optimize adaptations and prevent overtraining (Van Hooren et al., 2024). This is especially important in a sport with a high volume of training already.

3. Addressing the Kinetic Chain:

Core Strength and Stability: Incorporate exercises that strengthen the core muscles to improve stability and transfer force from the lower body to the upper body (Heinlein & Cosgarea, 2010). This is essential for efficient swimming and reducing stress on the shoulder.
Flexibility and Mobility: Include stretching and mobility exercises to maintain flexibility and range of motion in the shoulder girdle and surrounding areas. This helps prevent injuries and improve performance.

4. Monitoring and Recovery:

Monitor Shoulder Health: Regularly assess shoulder health and address any signs of pain or discomfort promptly (Heinlein & Cosgarea, 2010). Early intervention can prevent minor injuries from becoming chronic.
Adequate Recovery: Ensure adequate recovery between training sessions to allow for muscle repair and adaptation (Van Hooren et al., 2024). This includes proper nutrition, sleep, and rest.

By implementing these recommendations, swimmers can optimize their resistance training programs to enhance performance and minimize the risk of shoulder injuries. Here are the key takeaways:

Swimmer's Shoulder is Common: High-volume, repetitive swimming strokes lead to frequent shoulder injuries, particularly supraspinatus tendinopathy.

Biomechanics Matter: Understanding shoulder biomechanics and the kinetic chain (especially core strength) is crucial for injury prevention.

Key Propulsive Muscles: The latissimus dorsi, deltoids, pectoralis major, and triceps are vital for generating propulsive force in swimming.

Targeted Strength Training: Swimmers should focus on strengthening the rotator cuff, scapular stabilizers, and propulsive muscles with balanced training.

Optimal Resistance Training: Principles like progressive overload, proper technique, and periodization are essential for effective strength training.

Kinetic Chain & Flexibility: Core strength, flexibility, and mobility are vital for overall shoulder health and performance.

Monitoring & Recovery: Regular monitoring of shoulder health and adequate recovery are crucial for injury prevention and optimal adaptation.

How to Build Muscle

Thu, 06 Mar 2025 20:01:42 GMT

A Brief Guide

TL; DR: Building muscle (hypertrophy) is driven by three primary mechanisms: mechanical tension, muscle damage, and metabolic stress. To maximize growth, follow science-based principles like progressive overload, maintaining a volume of 10-20 sets per muscle group weekly, and training with 1-3 reps in reserve (RIR). Prioritize a high-protein diet (0.7-1g per lb of body weight) and ensure adequate recovery and sleep (7-9 hours). Whether you’re an athlete or looking to combat age-related muscle loss (sarcopenia), a structured, evidence-based approach is key to long-term physical resilience.

For those who are curious about building muscle whether you are an athlete, a sedentary person considering the idea of getting more active, or a current lifter interested in getting more jacked, it can sometimes be a little challenging to know what to do. Fortunately, there are a handful of scientific principles that can help us develop practical strategies.

First, let’s begin by talking about muscle growth and who should consider it as a goal. Muscle growth, or muscular hypertrophy as it is known in the scientific literature, is the increase in muscle fiber size and is a complex process involving several processes. The most important is mechanical tension. This is considered a primary driver of hypertrophy. When muscles are subjected to resistance (like lifting weights), it creates tension within the muscle fibers. This mechanical stress triggers signaling pathways that stimulate muscle protein synthesis (MPS).

The second important process is muscle damage . However, the exact nature and extent of its contribution are still subjects of ongoing research. Resistance training, particularly eccentric muscle actions (lengthening of the muscle under load), causes microscopic damage to muscle fibers. This microtrauma initiates an inflammatory response , which is essential for muscle repair and growth. Satellite cells , which are muscle stem cells, are activated to help repair the damaged fibers, contributing to hypertrophy.

The third process is metabolic stress . High-intensity exercise leads to the accumulation of metabolic byproducts, such as lactate and hydrogen ions. This metabolic stress can contribute to hypertrophy via a number of different pathways, one possible pathway may involve influencing anabolic (tissue building) hormone release. It should be emphasized that it takes a secondary, supportive role to mechanical tension.

While there is more to hypertrophy, this should serve as a good baseline of working knowledge that will help those interested in strategies that I will discuss, but first let’s consider who should be concerned with muscle hypertrophy.

Who should care about muscle growth?

In my post titled “ Why Women Should Take Creatine ”, I discussed a condition called sarcopenia which is defined as the age-related loss of muscle mass and strength. Sarcopenia poses significant risks to both men and women, impacting their overall health, independence, and quality of life. Since we all age, this is something we must all contend with.

Others may consider hypertrophy as a training goal such as physique athletes, powerlifters, and other kinds of athletes such as the more obvious kinds like American football players, and even the less obvious kinds such as swimmers, endurance runners, and triathletes. Muscle growth can also be useful for those seeking to lose weight or develop a more lean appearance.

Whatever the goal, some degree of muscle growth is going to be beneficial and we can all stand to benefit in a variety of ways, so how does one go about achieving this?

Science-based Training Principles for Muscle Growth

When focusing on training principles for muscle hypertrophy, we ought to consider how to manipulate different exercise variables to influence muscle growth. These principles include progressive overload, training volume, training intensity, exercise selection, training frequency, rest intervals, variation, proximity to failure, and emphasizing the stretch. I will consider each individually:

Progressive overload: To continually elicit muscle growth, you must consistently increase the demands placed on your muscles. This can be achieved by increasing the load (e.g., weight lifted), increasing the number of repetitions, increasing the number of sets, decreasing rest periods, increasing the frequency of training, and changing exercise variations to more challenging ones.

Training volume: Training volume refers to the total amount of work performed. It’s typically calculated as sets x reps x load. However, since the number of sets one can do is inversely related to both the number of repetitions per set and the load. In other words, the greater the number of repetitions per set or the greater the load lifted, the fewer sets one can do before becoming too fatigued. Therefore, the most practical way to gauge volume is the number of sets one does per muscle group per week.

But how many sets per muscle group per week is optimal? Scientists currently do not know the maximum number of sets one can do for a given muscle group because the point at which an increase in the number or weekly sets one can do before it begins to hinder muscle growth has yet to be definitively established. The literature has demonstrated that volumes in excess of 30 to 40 sets per week, for example, still yield greater amounts of hypertrophy, though the marginal return on investment is considerably less than it is at 10 to 20 sets per week.

This may be fine and dandy, but the vast majority of people don’t have the time, nor the interest for that matter, to invest in developing maximal muscle growth. After all, most people don’t want to be bodybuilders and spend hours in the gym most days of the week. Full time jobs, family commitments, and social lives also make this kind of investment impractical. So the number of weekly sets one should include in their training is going to depend on all of these constraints. For most, 10 to 20 sets per week works really well. However, some might not have time to do even that much. Fortunately, there has been recent research done on the minimum effective training dose.

The concept of the minimum effective training dose (METD) is about finding the smallest amount of training that yields significant increases in strength and muscle growth. This is particularly relevant for those with more severe time constraints. Research suggests that a minimum of around 4 sets per muscle group per week can elicit detectable increases in muscle growth as long as all sets are taken up to two repetitions in reserve before reaching failure, although going all the way to failure may be more ideal.

Training intensity: Intensity refers to the amount of weight lifted relative to your one-repetition maximum (1RM). For hypertrophy, moderate intensities (typically 65-85% of 1RM) are generally recommended. This generally translates to a repetition range of 6-12 repetitions . Recent research shows that intensities 30% to 85 -90% which translates to a range of 5 -50 repetitions. However, the 6-12 repetition range is a fairly practical and effective range for most people, though it may still be a good idea to do anywhere from 5 to 15 repetitions during one’s training program depending on one’s goals and constraints.

Training frequency: Training each muscle group 2-3 times per week is generally recommended. However, an individual’s recoverability, overall weekly training volume, and other constraints will determine one’s optimal frequency. Generally speaking, frequency is secondary to volume. There isn’t a lot of evidence supporting the idea of frequency being a significantly impactful variable in itself outside of its contribution to total weekly volume.

Rest intervals: Moderate rest periods of 1 to 2 minutes between sets are generally optimal for hypertrophy. One minute tends to suffice for isolation exercises (e.g., biceps curls) while 2 minutes may be better for compound lifts involving multiple major muscle groups (e.g., barbell back squats).

Variation: Varying your exercises, rep ranges, and training volume can help to prevent plateaus and keep your muscles adapting. However, there is such a thing as too much variation. Typically, you should stick with the same, or similar, exercises for at least a few weeks before switching them up. This will allow to better gauge your progress and systematically apply progressive overload. In the meantime, the primary variables that can be varied are load, repetitions, and volume (incrementally over time).

Proximity to Failure: Proximity to failure is also important. Training to failure refers to pushing yourself until you can no longer perform an exercise with proper form. There are two main types of failure: muscular (true) failure and technical failure. Muscular failure is the point where your muscles can't generate enough force to overcome the resistance for another full repetition (rep). Technical failure occurs when you can no longer maintain proper form during a rep even though you might be able to push out another rep with compromised form. Training to failure is a beneficial technique for lifters aiming to maximize muscle growth.

It should be noted that not all sets necessarily need to be taken to failure. While it is more advisable for low volume programs, it may hinder higher volume programs by intruducing higher levels of fatigue earlier on in a workout, thus making higher volume training less feasible.

To avoid early-onset fatigue, it's advisable to lift until there are up to 3 repetitions in reserve (RIR; the number of reps you can still do before hitting failure) for at least the first couple of sets during an exercise (or perhaps even all sets for exercises such as barbell back squats, especially in the absence of a spotter, due to the associated systemic fatigue and safety-related factors), and progressively getting closer and closer to failure until finally reaching it on the last set. Robinson, Pelland, and Remmert of Data Driven Strength argue that the literature suggests one can still experience substantial hypertrophy up to ">4 RIR".

Emphasizing the Stretch: The relationship between muscle length and hypertrophy is a topic of increasing interest in exercise science. For example, research suggests that emphasizing training in lengthened muscle positions can enhance hypertrophy. This means that the degree to which a muscle is stretched during an exercise can influence its growth. It also appears that placing peak tension on a muscle when it is in a lengthened position is particularly effective.

These findings suggest that incorporating exercises that emphasize lengthened muscle positions into training programs can be beneficial for maximizing muscle growth. Examples include performing deep squats to emphasize the lengthened position of the quadriceps and gluteals, or using exercises that provide resistance in the stretched position of the target muscle such as certain cable exercises.

Nutrition

Optimizing nutrition is absolutely critical for maximizing muscle hypertrophy. Without adequate support in these areas, your training efforts will be significantly hindered. Now let’s talk about protein. Protein is the fundamental building block of muscle tissue. For hypertrophy, you generally want to aim for a daily intake of 0.7-1 gram per pound of body weight (if you are considered “overweight”, then it should be per pound of a reasonable goal weight). However, more recent evidence suggests that optimal protein intake may be higher (about 1-1.3 grams per pound of bodyweight ). Generally speaking, and for practical reasons, 1 gram per pound should be fine for the overwhelming majority of people.

To build muscle, it is ideal to be in a slight caloric surplus (consuming more calories than you expend). This provides the energy needed for muscle protein synthesis and growth. It is generally recommended to aim for a small surplus of around 250-500 calories per day. However, an excessive caloric surplus can lead to unwanted fat gain. For those who also wish to lose weight or become leaner, it is possible to promote muscle growth at maintenance calories or even at a small deficit (less than 500 calories), but muscle growth will be less than optimal.

Another thing to consider is hydration. Muscle tissue is largely composed of water and proper hydration is essential for muscle function , nutrient delivery , and recovery. Drink plenty of water throughout the day, especially before, during, and after exercise.

Vitamins and minerals also play crucial roles in various physiological processes, including muscle growth and recovery. A balanced diet rich in fruits, vegetables, and other high fiber sources will provide essential micronutrients. However, some individuals may need to supplement, especially those who are prone to deficiencies.

Before delving into the topic of supplements, it is important to note that they are not always essential for achieving significant gains. However, certain supplements, such as creatine and caffeine, can assist in optimizing results. Most supplements, like branched-chain amino acids ( BCAAs ), are largely unnecessary and can be considered a waste of resources because BCAAS are already contained in complete protein sources like meat or whey protein. If one meets their daily protein needs, they automatically get enough BCAAs.

Whey protein is a high-quality protein source that can be particularly useful when there are concerns about adequate nutrition. It is worth mentioning that collagen, the protein found in connective tissues like joints and ligaments, is not an ideal supplement for muscle growth. This is because it lacks certain essential amino acids and is low in others, including leucine , an amino acid that plays a crucial role in MPS . Therefore, it is more beneficial to prioritize whey protein or whole food sources of protein.

For individuals following plant-based diets, protein supplements may be more essential in achieving the recommended daily protein intake. Supplements containing pea or fava bean proteins are generally considered good sources. It is advisable to choose supplements that utilize a blend of these proteins. What about soy protein? Soy protein is considered a complete protein, meaning that it contains all essential amino acids like whey protein does (though their amino acid profiles do differ). Like whey, soy is considered a high-quality protein . It should be noted that soy does not significantly affect testosterone levels in men. Thus, the term "soy boy" is purely pejorative and lacks any kind of basis in reality.

Caffeine serves as a decent pre-workout supplement, as it has been demonstrated to enhance muscular endurance and strength . While there are various pre-workout products available, caffeine alone can provide similar benefits without the unnecessary additives found in other products . However, it is crucial to exercise caution, as there are certain medical conditions for which caffeine consumption may not be recommended:

Severe anxiety
Cardiovascular disease or symptomatic cardiac arrhythmia
Peptic ulcer disease or gastroesophageal reflux disease
Hepatic (liver) impairment
Renal (kidney) impairment
Seizures
Pregnancy

Please be informed that consuming caffeine within 13 hours of bedtime may adversely affect sleep, which is crucial for recovery. Therefore, if you engage in weightlifting during the afternoon or evening, it would be advisable to refrain from caffeine supplementation. However, if you work out in the morning and do not have any of the aforementioned conditions, feel free to consume caffeine.

Then there is creatine which is a naturally occurring substance found in muscles and can also be obtained through certain foods, such as meat and seafood. It plays a vital role in providing energy for muscle contractions, especially during brief periods of high-intensity exercise. Creatine supplementation has the potential to enhance muscle growth. Additionally, it is associated with improved performance in activities that require short bursts of strength and power, including weightlifting, sprinting, and interval training.

Daily creatine supplementation should be maintained between 3-5g. The “loading phase” can be omitted, particularly since it has been associated with certain gastrointestinal issues. It is crucial to acknowledge that while creatine is generally safe for healthy adults, consulting a healthcare professional before initiating any supplements is advisable. They can provide guidance on potential interactions with medications or underlying health conditions.

Can you take both creatine and caffeine together? Yes, but with a significant caveat–if you choose to supplement with creatine and caffeine, ensure that you ingest them at separate times of the day.

Recovery

Sleep is when the body repairs and builds muscle tissue. Aim for 7-9 hours of quality sleep per night. You can optimize sleep hygiene by creating a consistent sleep schedule , creating a dark and quiet sleep environment , avoiding caffeine up to 13 hours before bed, and avoiding alcohol in general.

Allow adequate rest between training sessions (usually around 48 hours ) to allow for muscle recovery adaptation. For example, if you train legs on Monday, you can either not workout at all or train upper body on Tuesday, and then train legs again on Wednesday. Avoid overtraining , which can lead to fatigue, injury, and decreased muscle growth. Appropriate rest between sets, and between training days, is very important.

Chronic stress can elevate cortisol (a stress hormone) levels, which can hinder muscle growth and promote muscle breakdown . Practice stress-reducing activities such as meditation, yoga , or spending time in nature .

Active recovery , or light activities such as walking, stretching, or low-intensity swimming, can help improve blood flow and reduce muscle soreness. Foam rolling may also reduce muscle soreness, though these benefits are generally very marginal at best. For instance, I do not foam roll because the benefits do not outweigh the cost of the time it would take to do it as a more advanced trainee. Less advanced trainees may find it more worth the time investment.

Key Takeaways

While there is plenty more that can be said about muscle hypertrophy, this should serve as a useful guide for most. Here are the key takeaways:

Muscle Growth Fundamentals:

Key Drivers: Mechanical tension is the primary driver of muscle growth. Muscle damage and metabolic stress play supporting roles.
Who Should Care: Everyone, to combat age-related muscle loss (sarcopenia). Athletes (physique, powerlifting, endurance). Individuals seeking weight loss or a lean physique.

Science-Based Training Principles:

Progressive Overload: Continuously increase demands on muscles (weight, reps, sets, frequency).
Training Volume: Sets per muscle group per week are the most practical measure. 10-20 sets are generally effective; 4 sets can yield minimum results. High volume programs are not always practical for most people.
Training Intensity: 6-12 reps (65-85% 1RM) is a good general range, but a wider range can work.
Training Frequency: 2-3 times per week per muscle group is recommended, but volume is more important.
Rest Intervals: 1-2 minutes between sets.
Variation: Vary exercises, rep ranges, and volume, but avoid excessive variation.
Proximity to Failure: Training to failure can maximize growth, but not all sets need to be taken to failure. 3 reps in reserve is a good general guideline.
Emphasizing the Stretch: Training muscles in a lengthened position can enhance hypertrophy.

Nutrition for Muscle Growth:

Protein: Aim for 0.7-1 gram (or 1-1.3 grams) per pound of body weight. Distribute protein intake throughout the day. Whey protein is a good source, and plant based proteins are good for those following a plant based diet.
Calories: A slight caloric surplus (250-500 calories) is ideal. Muscle growth is possible at maintenance or a slight deficit, but less optimal.
Hydration: Essential for muscle function and recovery.
Vitamins and Minerals: A balanced diet is crucial.

Supplementation:

Creatine: Enhances muscle growth and performance (3-5g daily).
Caffeine: Enhances endurance and strength (use with caution).
Whey Protein: A good supplement for those who have trouble getting enough protein from whole food sources.
BCAAs: Generally unnecessary if protein intake is adequate.
Soy Protein: A high quality complete protein source.
Collagen: Not ideal for muscle growth.

Recovery:

Sleep: 7-9 hours of quality sleep per night.
Rest Between Sessions: 48 hours between training the same muscle group.
Stress Management: Reduce stress to lower cortisol levels (meditation, yoga, nature).
Active Recovery: Light activity improves blood flow and reduces soreness.
Foam Rolling: May provide temporary relief, but benefits are marginal, especially for advanced trainees.

6 Psychological Benefits of Exercise

Wed, 26 Feb 2025 19:51:31 GMT

Benefits and mechanisms

Summary

Exercise is a powerful tool for mental health, offering benefits that go far beyond physical appearance. Scientific research highlights six key psychological advantages: reduced stress and anxiety, improved mood, enhanced cognitive function (memory and focus), better sleep quality, increased energy levels, and stronger social connections. These effects are driven by neurochemical changes like endorphin release and the regulation of stress hormones. By integrating mindfulness with physical activity, you can amplify these results, improving your emotional resilience, self-efficacy, and overall quality of life.

Exercise is a great way to improve your physical health, but it can also have a profound impact on your mental and emotional well-being . Here are six key psychological benefits of exercise:

Reduced stress and anxiety: Exercise is a natural and effective way to relieve stress and anxiety . Physical activity releases endorphins, which have mood-boosting and pain-relieving effects. Exercise can also help to distract you from worries and negative thoughts.
Improved mood: Regular exercise can have a positive impact on your mood and can help to reduce symptoms of depression . Exercise can also help to increase feelings of self-efficacy , self-esteem and confidence.
Enhanced cognitive function: Exercise has been shown to improve cognitive function , including memory , attention , and decision-making . Physical activity increases blood flow to the brain, which helps to nourish brain cells and promote growth.
Better sleep: Exercise can help to improve sleep quality by reducing stress and promoting relaxation. Regular physical activity can also help to regulate your sleep-wake cycle.
Increased energy levels: Exercise can help to increase energy levels by improving cardiovascular health and reducing fatigue .
Enhanced social connection: Exercise can be a great way to connect with others and build social relationships. Joining a gym, taking a fitness class, or participating in team sports can provide opportunities to socialize and meet new people.

Reasons for the Benefits

Overall, exercise is a powerful tool for improving your mental and emotional health but why does it have these benefits? Take reduced stress and anxiety as an example. There are a number of proposed explanations, including neurochemical changes, stress hormone regulation, cognitive and psychological factors, improved sleep, and mindfulness:

Neurochemical Changes: Exercise triggers the release of endorphins, which have mood-boosting and pain-relieving effects. It also influences other neurotransmitters like serotonin and dopamine, which play roles in mood regulation and reducing anxiety.

Stress Hormone Regulation: Exercise can help regulate the hypothalamic-pituitary-adrenal (HPA) axis, the body's stress response system. Regular physical activity can lead to a blunted cortisol response to stress, meaning your body is less reactive to stressors over time.

Cognitive and Psychological Factors: Exercise provides a distraction from worries and rumination, allowing for a mental break and a shift in focus. It can also improve self-esteem and body image , contributing to a greater sense of well-being and reducing anxiety.

Improved Sleep: Regular exercise can improve sleep quality, which is crucial for stress management and emotional regulation .

Mindfulness: Certain types of exercise, such as yoga and tai chi, emphasize mindfulness and deep breathing, which can further promote relaxation and reduce anxiety. While those may have a more intentional focus on mindfulness, lifters, runners, swimmers, and other athletes can also incorporate mindfulness into their training. In fact, optimal training requires it.

Not only does exercise improve mood for many of the same reasons, but also because it promotes a sense of accomplishment, improves body image, increases self-efficacy, and promotes social interaction. It also improves cognitive function because of the following reasons:

Increased blood flow to the brain: By increasing blood flow to the brain, exercise leads to more oxygen and nutrients being delivered to brain cells which supports brain health and cognitive function.

Neurotrophic factors: Exercise stimulates the production of neurotrophic factors, such as brain-derived neurotrophic factor ( BDNF ), which promotes the growth, survival, and differentiation of neurons.

Neurotransmitter regulation: Exercise influences neurotransmitter systems in the brain, including those involved in mood, attention, and cognitive processing . This regulation can enhance cognitive function and protect against age-related decline .

Stress reduction: Exercise helps reduce stress and anxiety, which can negatively affect cognition .

Improved sleep: Regular exercise can improve sleep quality which can lead to improvements in memory consolidation and cognitive restoration .

Neuroplasticity: Exercise promotes neuroplasticity , the brain’s ability to reorganize itself by forming new neural connections.

Cognitive reserve: Exercise may contribute to cognitive reserve , the brain’s ability to withstand age-related changes or damage. This reserve can help maintain cognitive function even in the face of neurological challenges.

Social connections are an often overlooked benefit of exercise. Group fitness classes, team sports, and even walking groups provide structured environments for meeting new people with shared interests. These settings naturally foster interaction and conversation, making it easier to build relationships. Regular participation in exercise activities can also foster a strong sense of community with like-minded individuals. This sense of belonging can combat feelings of loneliness and isolation.

Mindfulness and exercise

As one who practices mindfulness, I find the connections between exercise and mindfulness particularly interesting. The relationship between mindfulness and exercise is a subject of growing interest in scientific literature. Research indicates that both mindfulness practices and regular exercise contribute to improved mental health. Notably, studies suggest that combining mindfulness with exercise may yield the most significant benefits for psychological well-being.

Studies have shown that mindfulness and exercise share similar mechanisms that contribute to improved global mental health, including adaptive responses to stress. For instance, Goldstein and colleagues (2018) concluded “what our study reveals is that: 1) mindfulness and exercise indeed affect mental health, and 2) mindfulness and exercise share common mechanisms of effect.” In this study, the researchers randomized 413 adults into three groups: mindfulness-based stress reduction (MBSR), moderate-intensity exercise, and a control group. The results indicate that mindfulness-based self-efficacy played a significant role in how both mindfulness and exercise programs improved mental health.

To better understand these results, it helps to have a deeper understanding of what mindfulness-based self-efficacy is. First, self-efficacy refers to an individual’s belief in their ability to succeed in specific situations or accomplish a task. It’s about confidence in one’s capacity to perform actions needed to achieve desired outcomes. In basic terms, mindfulness involves paying attention to the present moment with awareness and without judgment. It’s about being consciously aware of your thoughts, feelings, and bodily sensations. When put together, you get mindfulness-based self-efficacy, which is an individual’s belief in the ability to use mindfulness skills to cope with challenges, manage stress, and regulate their emotions. It’s the confidence that one can effectively apply mindfulness practices in their daily life to navigate difficult situations.

Mindfulness-based self-efficacy applies to exercise by influencing an individual’s confidence in their ability to use mindfulness skills during exercise to enhance their experience and achieve desired outcomes. It helps individuals trust their ability to pay attention to their body’s signals during exercise, such as muscle fatigue, breathing, and heart rate, without judgment. It also fosters confidence in managing challenging emotions or discomfort that may arise during exercise, such as frustration, pain , or boredom. It strengthens the belief that one can stay present and focused on the exercise activity, even when distractions or negative thoughts arise.

Its role during exercise includes enhancing the enjoyment of exercise . For instance, by staying present and accepting bodily sensations, individuals can experience greater enjoyment and satisfaction from exercise. Mindful awareness also reduces perceived exertion making said perceptions more accurate. It promotes improved performance via enhanced concentration and coordination. It increases exercise adherence and motivation by fostering a positive and non-judgmental relationship with exercise. By being more mindful of the body's signals, one engages in better form and technique and has a greater ability to know when to stop before pushing too hard which reduces their chances of injury. By being mindful of the body, and the moment, the stress reducing effects of exercise are amplified.

Key Takeaways

In short, exercise has several psychological benefits. Here are the key takeaways of this article:

Core Psychological Benefits:

Reduces stress and anxiety: Through endorphin release and stress hormone regulation.
Improves mood: Combats depression and enhances self-esteem.
Enhances cognitive function: Improves memory, focus, and decision-making by increasing blood flow and stimulating the brain.
Promotes better sleep: Reduces stress and regulates sleep cycles.
Increases energy levels: Improves cardiovascular health and reduces fatigue.
Fosters social connections: Provides opportunities for interaction and community building.

Underlying Mechanisms:

Neurochemical changes: Exercise triggers the release of beneficial neurotransmitters.
Stress hormone regulation: Helps the body manage stress more effectively.
Cognitive and psychological factors: Provides distraction, improves self-image, and promotes a sense of accomplishment.
Brain health benefits: Increases blood flow, stimulates neurotrophic factors, and promotes neuroplasticity.

Mindfulness and Exercise:

Combined power: Combining mindfulness with exercise maximizes mental health benefits.
Mindfulness-based self-efficacy: Confidence in using mindfulness during exercise enhances the experience and outcomes.
Enhanced exercise experience: Mindfulness improves enjoyment, reduces perceived exertion, and enhances performance.
Improved adherence and reduced injury: Mindful awareness of the body promotes better form and prevents overexertion. It also increases motivation.

Overall Message:

Exercise is a powerful and multifaceted tool for improving mental health. Understanding the mechanisms behind these benefits can motivate consistent participation. Integrating mindfulness into exercise can significantly amplify its positive effects. Social interaction gained from exercise is a very important part of overall mental health.

Why Women Should Take Creatine

Wed, 19 Feb 2025 20:30:12 GMT

Summarizing the benefits and dispelling the myths

Summary

Creatine monohydrate is a safe, extensively researched supplement that offers significant benefits for women beyond just muscle growth. Scientific evidence shows it enhances strength, power, and athletic performance while supporting bone density and cognitive health. Contrary to common myths, creatine does not cause "bulkiness" or long-term water retention; instead, it helps combat age-related muscle loss (sarcopenia) and promotes faster recovery. A daily maintenance dose of 3-5 grams is effective for most women, making it a powerful tool for building a strong, resilient, and empowered body.

Creatine, or creatine monohydrate more specifically, is perhaps the most studied supplement out there. According to scientific research , creatine has been consistently shown to be both safe and effective for enhancing one's performance in the gym and on the field, specifically in terms of enhancing one's ability to generate force at rapid rates for longer durations than is typically associated with non-creatine supplementation. Some research even indicates it can decrease muscle recovery time between workouts. This boost in power, performance, and recoverability may also indirectly enhance muscle growth.

Research also indicates that creatine may enhance cognition , decrease depression-related symptoms , and provide neuroprotective effects . Why might it have these benefits? Creatine is essentially an organic compound that plays a critical role in producing energy for cells (especially muscle cells and brain cells) in the form of adenosine triphosphate (ATP). Theoretically, supplementing with creatine helps cells replenish ATP stores more quickly, which has implications for the force-producing capabilities of muscles and the metabolic functioning of brain cells. Therefore, even those who are not serious lifters can benefit from creatine supplementation.

One population I want to focus on for the purposes of this blog post is women. While strength training is becoming more popular among women, there still appears to be a significant degree of skepticism about supplements such as creatine. Unfortunately, misinformation is fairly ubiquitous in fitness and nutrition discourse. I will make the case for its benefits as well as dispel some of the myths surrounding it.

Key Benefits

Peer-reviewed scientific literature suggests that creatine supplementation can offer several benefits for women. Here is a summary of the key findings:

Increased Strength and Power: Creatine supplementation, combined with resistance training, can help women increase their muscle strength and power . This is especially important because this can reduce the risks associated with sarcopenia (age-related loss of muscle mass and strength). Sarcopenia poses significant risks to both men and women, impacting their overall health, independence, and quality of life. While the condition affects both groups, some differences exist in its prevalence and progression. The general risks for both men and women include decreased strength and function, increased risk of falls and fractures, reduced mobility and independence, impaired quality of life, increased risk of chronic disease, and higher mortality risks. The risks that are generally more specific to women include increased risk of developing osteoporosis, which isn't causally linked with sarcopenia but the two conditions are comorbidities that have overlapping risk factors. For instance, resistance training promotes both muscle mass and bone mineralization. Thus, a lack of resistance exercise, or weight-bearing activities, can lead to the development of sarcopenia and/or a decrease in bone mineral density.

Improved Exercise Performance: Creatine may enhance performance in high-intensity, short-duration exercises, allowing women to perform more repetitions or sets.

Muscle Health: Creatine can promote muscle growth in women, especially when combined with resistance training. This can lead to improved body composition and modest increases in metabolism. It may also help reduce muscle damage and inflammation after exercise, potentially leading to faster recovery.

Bone Health: Some studies indicate that creatine supplementation, combined with resistance training, may have positive effects on bone health in postmenopausal women. It has also been shown that resistance training in itself enhances bone mineral density , so it stands to reason that increased resistance training performance helps enhance bone mineral density, which helps prevent osteopenia and osteoporosis.

Mental Health: Preliminary research suggests that creatine may have a positive impact on mood and overall mental health in women.

Concerns About Creatine

While creatine stands to benefit women, many still hesitate to take it as a supplement for several reasons, including concerns about “bulking up”, water retention, lack of awareness and understanding, misinformation and misconceptions, and limited research on women. I will address each of these valid concerns in turn.

Fear of “Bulking Up”: One primary reason for women hesitating to take creatine is the fear of developing a “bulky”, masculine physique. This stems from the misconception that creatine will lead to excessive muscle growth. This is somewhat unfounded due to the fact that while women have the same potential for relative muscle growth as men, they generally start with less muscle mass and are less likely to attain said “masculine” physiques without intentional training and nutrition aimed at developing such a physique.

Additionally, I want to push back against the idea that femininity implies having smaller, weaker muscles. While many people have traditionally associated femininity with being frailer than masculinity, there is no necessary relation between femininity and those traits. We as women have the power to redefine femininity so as to be associated with strength, power, and taking up space.

Water Retention: Some women are concerned about water retention associated with creatine supplementation, which can lead to a slight increase in body weight. This concern is often linked to the desire to maintain a lean physique and avoid perceived bloating. The scientific evidence is actually mixed on this question. At most, it generally suggests that while some initial water retention may occur, especially during loading phases, it is not a long-term concern and is primarily related to increased water in muscle fibers, which may subside over time. Since an initial loading phase is unnecessary, initial water retention can be mitigated by skipping it altogether, and whatever water retention does occur can actually contribute to the appearance of a leaner physique due to the modest increases in muscle mass.

I want to push back again against the idea that femininity implies having smaller, weaker muscles and smaller, lighter bodies. Despite more mainstream and long-held beliefs about femininity (which actually vary quite a bit by time and place ), we can define femininity in ways that better serve us, rather than affirm and reproduce beliefs and values that keep us small and prone to the development of frailty, disease, and poor mental health.

Lack of Awareness and Understanding: The fitness industry and social media platforms often perpetuate misinformation and misconceptions about creatine, leading to confusion and hesitation among women. Some of these misconceptions include concerns about kidney damage, hair loss, and other unfounded side effects. Eric Trexler, PhD, writing for Stronger by Science , summarized the literature on Creatine supplementation, including the research related to the idea that creatine causes hair loss because it may increase dihydrotestosterone (DHT) levels. He concludes, “There is no reason to believe that creatine would cause hair loss in individuals who are not genetically predisposed to hair loss.” He further concludes that while the literature suggests a link between DHT and hair loss might exist, “there is not sufficient evidence to suggest DHT accelerates hair loss in genetically predisposed individuals”.

Limited Research on Women: Historically, most research on creatine supplementation has focused on men, leading to a lack of specific guidelines and recommendations for women. This lack of information can contribute to uncertainty and hesitation among women considering creatine. This is a very understandable and valid critique. However, more recent literature suggests that creatine supplementation is beneficial for women, as it is for men.

Recommendations for Creatine Supplementation

While some gym bros might tell you that you need to start with a loading phase, recent research indicates that a loading phase is not essential for everyone. As Trexler argues, studies have shown that consistent daily intake of a maintenance dose of creatine (3-5 grams per day) can also effectively saturate muscle creatine stores over time, although it may take longer (3-4 weeks) compared to a loading phase (4-7 days). Further, gastrointestinal discomfort has been observed during loading phases. Therefore, a loading phase is unlikely to be all that necessary for most and a consistent dose of 3-5 grams per day should suffice, with most women getting all the benefits available at 3 grams per day.

Another consideration is its interaction effects with caffeine. Some assert that research suggests that caffeine consumption may blunt the effects of creatine, though the results of the literature may or may not be generalizable to typical caffeine consumption, thus lacking what is called ecological validity. It is also not clear why this would be the case in the first place. Other research indicates that the combination of the two may create gastrointestinal discomfort, and this interaction effect appears to be more clearly demonstrated by the research. In either case, one strategy that I use to avoid any potential interaction effects (though I am primarily concerned about gastrointestinal discomfort) is to have caffeine in the morning (also because caffeine consumption can interfere with sleep up to 13.2 hours following its consumption) and creatine monohydrate right before going to bed since while there may be some preliminary evidence suggesting timing may have an effect, my goals don't call for getting whatever marginal gains I might derive from a different schedule. The most important thing for me is that I consume it consistently. Therefore, there is not enough evidence to suggest that it's ideal for me to consume creatine at any point during the day other than what is needed to avoid interaction effects. I also take 5 grams per day as opposed to 3 grams because (1), I have an above average lean body mass, and (2) I am a pescatarian who doesn't consistently consume fish, so I do not get as much creatine from whole foods in my diet as those who consume animal meats like chicken, pork, or beef in addition to seafood.

Key Takeaways

I have provided what I hope is a helpful and informative guide to creatine supplementation for women. Here are the key takeaways:

Creatine is safe and effective: Creatine monohydrate is a well-researched supplement shown to enhance performance, power, and recovery, likely due to its role in ATP production. It may also have cognitive and mental health benefits.
Benefits for women are significant: Creatine can improve strength, power, exercise capacity, muscle health (growth and recovery), and potentially bone health in women. It can also help mitigate the risks of sarcopenia, which disproportionately affects women in some ways.
Concerns are often unfounded: Common concerns about creatine, such as bulking up, water retention, and hair loss, are largely myths. Women are less likely to experience significant muscle hypertrophy due to lower testosterone levels. Water retention is often temporary and intracellular, potentially contributing to a leaner appearance. Hair loss is not supported by current research. While earlier studies focused on men, newer research confirms creatine's benefits for women.
A loading phase is not necessary: A consistent daily dose of 3-5 grams is sufficient for most women, eliminating the need for a loading phase and potentially reducing gastrointestinal discomfort.
Caffeine interaction is possible: While the impact of caffeine on creatine's effects is unclear, combining them may cause gastrointestinal issues. Separating their consumption (e.g., caffeine in the morning, creatine at night) can minimize this risk.
An individualized approach is best: Dosage and timing can be adjusted based on individual needs, body composition, dietary habits (e.g., vegetarian status), and sensitivity to potential side effects. Consulting with a healthcare professional or registered dietitian is always recommended.
Redefining femininity: I challenge the traditional association of femininity with weakness and frailty, advocating for a redefinition that embraces strength and power. This serves as an encouragement for women to embrace strength training and consider creatine supplementation without fear of compromising their femininity.

The Philosophy Behind Holistic Training

Wed, 12 Feb 2025 20:49:51 GMT

Holism, context, and causality

TL; DR: The philosophy of Holistic Training is rooted in Dynamic Systems Theory (DST) and Processism , viewing the human body as an interdependent system where "the whole is greater than the sum of its parts." It rejects reductionism, instead emphasizing Embodied Cognition —the idea that mind and body are inseparable and that cognition is deeply influenced by physical context. By integrating holism, contextualism, and anti-reductionism , this approach ensures that training is not just about isolated muscle groups, but about navigating the complex, bidirectional relationship between biology, culture, and personal experience .

Last time I wrote about what holistic training means to me. I used the biopsychosocial model and Dynamic Systems Theory (DST) to explain my approach to holistic training. While I went into some detail, I left some things on the backburner regarding the theoretical foundations that not only make holistic training practically and empirically useful, but also philosophically rigorous.

In this blog post, I will be discussing important philosophical influences on DST as well as key concepts such as holism, processism, contextualism, determinism versus probability, and anti-reductionism. While it may seem like this material requires academic training to grasp, I will present it in an accessible way. First, allow me to discuss some philosophers who had important influences on the development of DST.

Key philosophers influencing DST

There have been a number of philosophers who have had significant impacts on DST, including (but not limited to) Friedrich Nietzche , Ludwig von Bertalanffy , and Alfred North Whitehead . Nietzche's metaphysics emphasizes “becoming” over “being”, which anticipates DSTs emphasis on process. Bertalanffy's work on open systems, which involve the exchange of energy between systems and their environments, is now a core concept in DST. Whitehead is of special importance, so I will spend more time describing his work.

Whitehead's philosophy is unique in that he uses it to argue against the objective-subjective split between the objectivity of the sciences and the subjective domain of aesthetic, moral, and religious values. Entities are seen as interdependently existing processes. A critical feature of an entity is its ability to act and to be acted upon. Whitehead conceives of every entity as having a physical and mental pole. In other words, every entity is some combination of physical and mental. This not only includes humans, but also non-human animals and inanimate objects.

With respect to inanimate objects, Whitehead does not argue that they have the same kind of mentality equal in complexity and degree to people. Rather, mentality is considered as a continuum with inanimate objects containing some properties that could give rise to full blown self-consciousness, but lack anything that we would recognize as conscious experience. Non-human animal life is an example of kinds of entities that occupy some space in the continuum between inanimate objects and human people. While some organisms might have primitive feelings (perceptions without the ability to think about them) others have more complex mental lives.

Holism

This is the view that systems are more than merely the sum of their parts. For instance, to understand how a word is being used, it helps to understand the sentence (and, even better, the surrounding sentences being used) as a whole. Without the whole sentence, what a word means can be unclear. The same is true for sentences as a whole, i.e., one cannot understand the whole meaning of a sentence without understanding the meanings of individual words. Like the interdependence between individual words and sentences, holism emphasizes the interdependence of individual parts and wholes. It implies that one must also understand the whole in order to understand the parts and vice versa, as opposed to reductionism which seeks to understand systems by reducing them to their fundamental parts.

An important feature of holism is emergence, which implies that new properties and behaviors can arise in a system that are not predicted by the properties or behaviors of the individual parts. Other characteristics of emergence include irreducibility, and self-organization. Irreducibility simply means that emergent properties cannot be reduced to the properties of individual parts and self-organization is the spontaneous character of emergence. It occurs without any externally imposed control.

Examples of emergence include economic markets, language development, and consciousness. In each example, there is no central authority dictating the behaviors of the individual parts. Instead, they organically come together to create a kind of spontaneous order. These examples show how self-organizing complex patterns and behaviors emerge from the interactions of component parts. These interactions often involve causal feedback loops.

Processism and contextualism

Processism is fundamental to DST. It emphasizes change over time and it posits that systems are continually evolving. Human development is an important example that will help us understand it. But first, let me introduce a helpful metaphor in the form of Heraclitus's river.

Consider the phrase: “You never step into the same river twice.” This is a version of a saying that is often attributed to Heraclitus , the Ancient Greek philosopher whose doctrine of change is central to his ideas about the nature of reality.

It at first seems obvious that I can approach the Mississippi River at 10:00 am on a particular date, put my foot in it, remove my foot and then put it back in one minute later at 10:01 am. In other words, it seems obvious that the river I stuck my foot in at 10:00 am is the same river that I stuck my foot in at 10:01 am, so what is the issue?

Consider the idea that each time I stepped in the river, I came into contact with different objects whether they were water molecules, bacteria, grains of sand, etc. Each instant came with slight differences and not all the conditions that were present at 10:00 am were present at 10:01 am. The river continuously flows and changes, if ever so slightly. Also consider that my actual act of putting my foot in the water also changes it, even if just a little bit. My foot disrupts the flow of water and redirects it. I may leave an impression on the bed of the river, or move a few stones that are constantly being formed, eroded and moved very gradually over time. Like a river, everything is changing, including us.

The first volume of the Handbook of Child Psychology and Developmental Science: Theory and Method contains an essay titled "Processes, Relations, and Relational-Developmental-Systems" written by Willis F. Overton. It contains an outline of a framework that helps practitioners better understand human development. He introduces processism and contrasts it with a mechanistic Cartesianism. For instance, while Cartesianism asserts independent existence, processism asserts interdependent existence. Processism is also committed to activity, while Cartesianism is committed to fixity. Cartesianism is associated with stasis and Being, while processism is associated with change and Becoming.

His model of the organism (or a human being for our purposes) is influenced by contextualism, which is the view that systems are influenced by their environment. It assumes that understanding a system depends on the perspective and context of the observer, what Overton refers to as a standpoint.

In the context of the nature-nurture debate, biologists, psychologists, and sociologists all occupy different standpoints when observing the human organism. He claims,

"Biology and culture no longer constitute competing alternative explanations; rather, they are two points of view on an object of inquiry that has been created by, and will be fully understood only through, multiple viewpoints. More generally, the unity that constitutes nature, the organism, and development becomes discovered only in the diversity of multiple interrelated lines of sight" (2015, p. 43).

He asks readers to visualize a triad with biology, culture, and person representing three corners of a triangle that have bidirectional causal relations. For him, each is a synthesis representing a standpoint, meaning that biology is the synthesis of culture and person and that culture is the synthesis of biology and person while the person is the synthesis of biology and culture. He then explains, "At the synthesis, then, a standpoint coordinates and resolves the tension between the other two components of the relation." With respect to the physical and sociocultural, the person is the synthesis that coordinates these two systems. One's lived experience is the process of this tension unfolding and resolving itself. The same is true of the sociocultural coordinating the physical and the person and the physical coordinating the sociocultural and the person.

In other words, biology and culture are an interdependent, indissoluble complimentarity manifesting itself in the living person. For this reason, he concludes, “The character of any contemporary behavior…is 100% nature because it is 100% nurture; 100% biology because it is 100% culture” (2015, p. 41).

Determinism versus probability

DST makes room for both deterministic physical laws and randomness. It involves deterministic chaos, which occurs when small changes in the system produce drastic outcomes over time. This makes long-term predictions quite difficult.

Anti-reductionism

Anti-reductionism is the perspective that denies the proposition that systems can be reduced to their component parts. DST is anti-reductionist because of its assertion that wholes are greater than the sums of their parts, which come together to spontaneously produce emergent phenomena that cannot be properly understood by examining parts in isolation.

Reductionism is often associated with physicalism, the view that everything in existence is physical and that all causation is describable in terms of physical laws. The authors of The Biopsychosocial Model of Health and Disease: New Philosophical and Scientific Developments claim that it “can be expressed in terms of physics + chemistry” (2019, p. 40). They attribute the emergence of physicalist reductionism to “the mechanisation of nature,” which “created mind-body dualism, because the thing that never seemed to be physical was immediate experience…physicalism and dualism are twins, one born straight after the other, the one supported by the great edifice of modern mechanics, the other known immediately by experience, battling ever since” (2019, p. 41).

While DST may be opposed to reductionism, thus denying physicalist reductionism, this does not mean it is incompatible with non-reductionist variations of physicalism. Indeed, physicalism by no means rules this out. For example, the mental properties involved in immediate experience supervene on physical properties. This simply means that any changes in mental properties must be accompanied by changes in physical properties. This does not mean that mental properties are reducible to physical properties.

Embodied Cognition

Some of you may have noticed that DST tends to undermine the traditional understanding of the mind's relationship to the body. Rather than conceiving of mind and body as independent of one another, mind is embodied.

Embodied cognition is concisely captured in what the Stanford Encyclopedia of Philosophy calls the Embodiment Thesis:

“Many features of cognition are embodied in that they are deeply dependent upon characteristics of the physical body of an agent, such that the agent’s beyond-the-brain body plays a significant causal role, or a physically constitutive role, in that agent’s cognitive processing.”

Most researchers in this field view the body in one, or some combination, of three ways: As a constraint, as a distributor, or as a regulator.

The body as a constraint is fairly straightforward. The physical body constrains the nature and content of cognition. In other words, cognition for a dog is going to be very different in nature and content from the cognition of a human due to differences in bodily characteristics.

Thinking of the body as a distributor implies thinking of the body outside of the brain as taking on some of the cognitive load that traditional researchers think of as reserved for the brain. For example, a person doing mathematical computations with the assistance of a pencil, paper, and/or calculator is distributing the demands of the task across their brain, body, and tools. Some would even take it as far as suggesting that all those various parts constitute the cognitive system itself.

The body as regulator conception is exactly how it sounds: the body serves to regulate cognitive processes and coordinate cognition and action. Feedback is especially important in this view of the body and since it and body as constraint are so similar, they have been especially present in DST research.

Key takeaways

We have now covered DST and its philosophical underpinnings in addition to its applications to strength training as outlined in the previous post. Here are a few key takeaways:

DST has developed from rich and rigorous philosophical traditions.
DST is a holistic approach to understanding the behavior and development of systems that emphasizes the interdependence of component parts, their wholes, and their environment along with the emergence of new properties from their interactions.
Context is important:

For training, this includes the training environment, access to equipment, client history, the client’s overall psychological states, social factors affecting their training, etc.

DST can be applied to strength training by:

Considering trainees as a whole, rather than focusing on isolated muscle groups.
Recognizing that strength gains occur in phases and are influenced by several factors.
Emphasizing the importance of recovery.
Applying feedback.
Respecting the relationship between mind and body by recognizing the impact of motivation, confidence, and stress on performance.

Therefore, DST is a powerful approach for coaches and trainers to optimize performance in trainees and athletes.

What is Holistic Training?

Wed, 29 Jan 2025 21:11:28 GMT

An Introduction to Holistic Training

Summary

Holistic Training is an evidence-based approach to fitness that views health through the biopsychosocial model. Rather than focusing solely on physical "reps and sets," it integrates biological (exercise science/nutrition), psychological (mindfulness/motivation), and social (environment/access) factors to create sustainable, individualized well-being. By moving beyond "one-size-fits-all" programs, it empowers individuals to work within their unique constraints to achieve long-term physical and mental resilience.

What is holistic training? If you ask my artificially intelligent chatbot, “holistic training focuses on overall well-being, going beyond just physical exercise. It incorporates elements like nutrition, mental well-being, and stress management to create a sustainable and well-rounded approach to health.” Why might this be an effective approach to training?

As we know from the exercise science literature, things like nutrition , sleep duration/quality, and stress management can make significant impacts on one's ability to optimize results and achieve their goals. One factor that doesn't get brought up enough is social support.

A really good example of this is the working mom (or any mom, really) of two or three kids who often finds it hard to make time for herself. It's a lot easier for her to make time if she has a significant other, family, or friends who can help her with the kids so that she can commit time to working out.

Many people cite lack of time as a reason for not working out. Whether it's work, school, family, or other commitments, life can get really busy! One other thing these things all share in common is that they are social factors that can either support (or even cue) physical activity or they can be barriers to it. Thus, the social aspect is an important factor in predicting physical activity and promoting optimal results. The key takeaway is it's not just the biological or the psychological that matters!

What does this all look like in practice? Let's say this working mom I previously mentioned is one of my clients. She can work out twice a week, but can only commit to an hour with me and an hour at home. Her goal is to build muscle, particularly in her back, shoulders, and lower body overall. In addition to the nutrition coaching and information about sleep quality and duration, I would design her programming in a way that allows her to get as much volume within that amount of time as possible because when it comes to muscle growth, volume is queen!

My first priority is to help her with exercise selection. I want her to get the most bang for her buck, so I'm going to have her start with several sets per workout doing compound movements such as squats, deadlifts, rows, and shoulder presses. I would also prioritize exercises she prefers for the sake of adherence. So if she likes lunges, she can do lots of lunges! These are also good exercises for her because they can be done with dumbbells or kettlebells, which makes working out at home more feasible. Resistance bands are an option, but they are often easiest when the muscle is in the stretched position. It would be ideal for the lift to be most challenging when the muscle is more lengthened .

Next is isolation work, or accessory lifts that train muscles in a way consistent with her goals. Examples of this might include lateral raises for her deltoids since she wants to increase muscle mass in her shoulders. I might also have her train closer to failure on most of her sets because this will help her see more progress, even if I can't get her to do as much volume as I'd like.

The next thing I can do to help her save time is to program supersets. Supersets have been shown to create an effective stimulus for muscle growth and can help people save a lot of time.

The final variable I would help her control for is her resting time . For instance, I would program 2 minutes of rest for lower body compounds and 1 minute for lower body isolation work. All upper body lifts would have 1 minute rest periods.

Notice that I've covered my biological, psychological, and social bases. Of course, there may be more things to consider for her and everyone is different. I could have another working mom as a client, but her programming could look very different compared to the first mom.

How I Understand Holistic Training

I like to understand not just the theory and applications behind holistic training, but also the underlying frameworks that can inform both research and practice. There are two influential approaches that I find to be particularly useful: the biopsychosocial model and dynamic systems theory . Let's start with the biopsychosocial model.

We've actually gone over some of the basics. It is an approach that takes into account the biological, psychological, and social factors behind physical activity. More technically, it is a model that was developed in contrast to the biomedical model of health and disease because of the latter's limited ability to take into account the psychological and social variables at play in the development and treatment of health conditions (e.g., diabetes). The reason why it has these limitations is because it is grounded in a kind of reductionist physicalism, meaning that one's health is essentially reducible to their biology, which is reducible to physics and chemistry. Stated differently, the so-called “hard sciences" are given priority over the psychological and social sciences.

In contrast, the biopsychosocial model gives priority to none of these perspectives and rejects reductionism. The objects of study for psychology and the social sciences are just as real and consequential as the objects of study for physics, chemistry, and biology. However, if one is suffering from a cardiac arrest, biology is going to be the most useful standpoint from which to approach the patient in the moment of the cardiac arrest. Likewise, treating a personality disorder, while there certainly is a biological dimension, is best approached with psychosocial interventions like dialectical behavioral therapy.

The other approach that I mentioned is dynamic (or dynamical) systems theory (DST). DST is a framework for studying how complex systems change over time. It's often used in fields like physics, biology, and even psychology to analyze the behavior of systems with many interacting parts. It emphasizes how different parts of a system interact to produce its overall behavior. Dynamic systems rely on self-organization, which describes how components of a system come together to produce an emergent, novel form. It does not require a preexisting code or set of instructions because it is spontaneous.

Esther Thelen , a major proponent and popularizer of DST in the developmental sciences emphasizes self-organization as a principle of development, which differs from more traditional views of development as progression through a series of stages along a predetermined pathway.

Thelen theorizes that behaviors such as crawling or walking, for example, emerge from dynamic interactions between different systems such as the nervous system, the muscular system, environment, etc. Small changes within individual components of these dynamic interactions can produce significant changes in the overall system.

In short, Thelen's work on self-organization centers the child as an active constructor in their own development, which is seen as a dynamic and flexible process characterized by constant change and adaptation.

An important feature of DST is non-linear causality. As opposed to traditional understandings of causality as linear or unidirectional, nonlinear causality is bidirectional. Let's use the traditional billiard ball metaphor to gain a more concrete understanding.

Suppose you are playing billiards and ball A collides with ball B. What happens? Some of the energy from ball A transfers to ball B as it makes contact and applies force. This causes ball B to accelerate, or move, as a result. Some would take it as obvious that there is a unidirectional, cause-effect relationship between an antecedent (the movement of ball A) and consequent (the acceleration of ball B). But consider the fact that both balls A and B act on while simultaneously being acted upon by each other. In other words, they are both simultaneously active and passive in their interaction.

How so? Consider Newton's third law of motion: when one object applies force to another object, there is an equal and opposite reaction from the second object being applied to the first. So while ball A caused ball B to move, ball B also caused ball A to change its momentum and direction. The causal relationship in this case is more accurately described as bidirectional.

Feedback is a critical component of nonlinear causality. In this model, a cause can create an effect, which in turn, can feed back into the system to cause an effect of its own. Stated differently, it's possible for something to be both a cause and an effect at the same time . This gives us an idea of how the biological, psychological, and social can interact with each other.

Let's suppose my hypothetical working mom decides to take up running. Cultural factors play a significant role in shaping the runner's actions, which in turn receive feedback that reinforces these actions. Over time, the runner undergoes systemic changes in various bodily systems, such as the neuromuscular, cardiovascular, and neuroendocrine systems, which affect her functions. This creates self-reinforcing feedback loops that can have a lasting impact. For example, she may initially aim to get back into shape, but as she experiences success, she may decide to train for a marathon.

Her initial goal of getting back into shape is partly influenced by cultural ideas about fitness and the perceived significance of being in shape. Similarly, her subsequent goals are shaped by the culture of running and the ideals associated with training for and participating in a marathon. As she progresses and experiences success, she feels motivated to set and achieve more goals. Runners are influenced by various institutions and practices such as athletic organizations, exercise science, market activity, blogs and folk science. These practices influence runners' eating habits, sleeping patterns, training methods, thoughts, and more, all of which go into constructing the runner's body. Thus, the social and psychological exert a causal effect on the biological and vice versa.

As can be seen, non-linear causality often involves feedback loops. One kind of loop is a temporal feedback loop. As an example, the philosopher Edmund Husserl argued that our experience of the present consists not only of the immediate instant but also of memory of the recent past and anticipation of the near future. To experience a coherent song, I need to remember past notes and anticipate future ones. To catch a ball I need to perceive it in time and predict its trajectory based on information from past instances. A more common example is a student who knows that she will have to complete an exam in the near future. This causes her to study in order to attain her goal, which is to pass it. The act of studying is also what ultimately causes her to pass the exam.

Another important DST term is attractor state. An attractor state is the state that a system tends to settle in over time. Once the system settles, it is considered stable. However, a system can undergo a phase shift, or a period of instability, while transitioning between attractor states. These can be triggered by internal changes or external triggers. This concept is especially relevant to coaches and trainers because of implications for behavior change and motor learning. For example, when learning a new lift, it's important to allow clients to practice (deloaded) motor patterns that are consistent with good technique because they are shifting from one attractor state to another as they learn good lifting technique and habits. It's also important to understand how setting clients up for success and having them set and achieve realistic and challenging goals can feed back into their system and motivate them to keep going.

Another important concept used in DST that I want to talk about is Newell's constraints model . This model is used by researchers to understand motor development and performance. The three classes of constraints within this model are individual constraints, task constraints, and environmental constraints.

Individual constraints are either structural or functional. Physical characteristics like height, weight, body composition and proportions are examples of structural constraints. An individual's psychological characteristics–such as motivation, emotional regulation, and intelligence–are functional constraints.

Task constraints include one's goals for a task, the rules, and equipment or tools available to aid in accomplishing the task. In the case of my hypothetical client, her goal is to grow muscle. Using scientific principles and norms defining what exercises to do and how to do them, I can use different forms of resistance (i.e., body weight, barbells, dumbbells, kettlebells, or bands) within the context of an overall program to help her achieve her goal.

Environmental constraints are those external to the individual performing the movement. They can be physical, social, or cultural. Physical constraints can include things like weather conditions, the condition of surfaces, lighting, etc. Social constraints can include funding for equipment and training, support from friends and family, or access to adequate nutrition. An example of a cultural constraint are gender norms. For instance, girls and women have historically had fewer opportunities for sport participation in the past until certain events occured including the passage of Title IX. Women and girls in the United States have been catching up, but those from other parts of the world still have fewer opportunities, which contributes to performance gaps between men and women.

An interesting thing to note is that subjects from exercise science studies are mostly assigned male at birth and there remains a significant amount of research that can be done on subjects assigned female at birth. While many results from subjects assigned male at birth can be generalized to those assigned female at birth, there are still some average group differences that make generalizing between the two groups challenging. For example, lifters assigned female at birth generally recover faster between sets and workouts, and have greater endurance overall, than those assigned male at birth. This lack of data from subjects assigned female at birth limits our knowledge of what is optimal for that population, thus exemplifying another sociocultural constraint.

Let's return to our working mom again to illustrate this model of constraints. We already know this mother of two is limited by time due to work and family obligations and that I design a program to get the most of her limited time. So far we know some of her environmental and task constraints, i.e., she has limited time, she can only do one of two workouts per week with me, and she has access to dumbbells, kettlebells, and bands at home.

Now, let's suppose she has been at it for about 12 weeks. She starts to notice she feels stronger, is more mobile, and that she looks leaner. She feels like she's in her 20s again. This motivates her to prioritize herself a little bit more. She's able to get more help with the kids and is able to devote more time to working out. As a result, I increase the volume and work with her one-on-one more frequently.

What is happening here? She is experiencing a shift in her psychology–she feels more motivated, she starts to enjoy working out, and she takes a serious interest in continuing to improve herself. This, in turn, causes her to get more gains. The biological affects the psychological, which in turn, affects the social and the biological. This is an example of a self-amplifying feedback loop, which is a process where an initial change triggers a series of events that amplify the original change.

Going deeper into the applications of DST

Let's consider a few principles of DST and how they apply to strength training in further detail by supposing my hypothetical client hits a plateau, specifically in her squat. Some key principles to keep in mind are self-organization, sensitivity to initial conditions, attractor states, and variability.

In this case, self-organization suggests that muscle growth is not a linear process and emerges from the interaction of multiple factors. Development may occur along trajectories of initial rapid growth followed by plateaus. So, in this case, plateauing can be anticipated.

Sensitivity to initial conditions suggests that small changes can produce significant results. These changes can include changes to training, nutrition, sleep, or psychology.

When it comes to attractor states, we must keep in mind that the body will eventually tend toward a plateau. Introducing new stimuli can help one overcome these plateaus. One way to do this would be to introduce a variety of training modalities or exercises.

The way this looks in practice is that trainers and coaches should take an individualized approach. As my previous example shows, every client is a unique individual with their own set of unique constraints. Therefore, an optimal approach takes this into account. One will need to specifically account for things like age, genetic predispositions, lifestyle, and past experiences with training.

Additionally, coaches and trainers ought to also take a whole-body approach. Since the body is a kinetic chain, or a set of interconnected parts that mutually affect each other, a balanced approach that includes strength, endurance, power, hypertrophy, and mobility as training qualities can optimize muscle growth.

Progressive overload, or gradually increasing training intensity, volume, or complexity in an attempt to continually challenge the body, is another important principle that ought to be applied. Otherwise, trainees will quickly adapt and plateau. Nutrition and recovery are other important factors that should be taken into account since they interact with training to produce muscle growth. As trainees progress, coaches and trainers should monitor progress and make appropriate adjustments in accordance with their observations.

When it comes to my hypothetical client's squat, I would change up her routine by having her train with a variety of rep ranges, loads, tempos, and exercises. So, for instance, I can have her train initially in a 4-6 rep range in week 1, increase it to 6-8 in week 2, and 8-10 in week 3. I could also have her incorporate different squat variations like back squats, front squats, and split squats.

I would also have her train her glutes, quads, and hamstrings in isolation, or in different compound lifts that emphasize different muscle groups important for squatting, such as deadlift variations, leg presses, etc.

It might turn out that my client needs to make adjustments to her sleep by getting eight hours of sleep instead of six, or perhaps she needs to increase her protein intake from 0.7 g per lb of body weight to 1 g per lb of body weight.

Key takeaways and final thoughts

Here are a few key takeaways that I'd like to leave you with:

It's not just the biological or the psychological that matters. Social and cultural factors, as well as the overall environment, play a role in the results we see.
It's possible for something to be both a cause and an effect at the same time. Putting in the work and seeing the results can cause changes at the psychological and social levels, which will have a reciprocal effect on one's physical gains and performance.
Phase shifts are often periods with a lot of potential for positive, or negative change. Both trainer and trainee need to be mindful of the biological, psychological, and social variables at play.
DST suggests different applications for optimizing performance such as individualization, taking a whole-body approach, progressive overload, nutrition, recovery, monitoring, and adapting.

These are some of the reasons for taking a holistic approach to training. Both science and my personal experience suggest it is the best approach to helping people optimize their performance and achieve their goals. They also suggest that coaches and trainers should have a knowledge base informed by several disciplines apart from exercise physiology such as psychology, sociology, and history. Of course, no single person can be an expert in all of these disciplines, but one can achieve a working knowledge as well as consult reliable sources from within those fields and apply them within their scope of practice.