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Created by professional bodybuilder and powerlifter Stan Efferding, the vertical diet claims to improve athletic performance and body composition. While initially developed for high-level athletes, it’s now gaining traction with average gym-goers, too. It should be noted that there’s not much research to back up its founder’s claims. Many athletes and bodybuilders, as well as regular gym rats, do just as well or better on a more balanced diet. There are also some groups of people that should be avoiding the vertical diet altogether (more on that later). Why Is It Called the Vertical Diet? To understand the vertical diet, it’s important…
Inverted nipples face inward rather than outward. Though usually harmless, it’s best to check with a healthcare professional to get shy nips the all-clear.Nipples come in all shapes, including inverted ones. If yours are more like innies than outies, you’re not alone! Inverted nipples, also known as retracted or invaginated, are common and usually harmless.Nipples can range from popping out when stimulated to constantly staying retracted. While usually harmless, knowing the causes and potential treatments is wise, especially if there’s discomfort. Keep reading to learn more!Inverted nipples mean your chest cherries retract inward instead of protruding outward. They can be…
Welcome on this journey to explore LGBTQ+ mental wellness and discover the path to balance and happiness. As part of the LGBTQ+ community, you face unique challenges and experiences that can impact your mental health. By diving into this topic, we aim to shed light on various aspects of mental well-being and offer guidance to support your journey towards a healthier mind and soul. Understanding Mental Wellness in the LGBTQ+ Community Before we delve into strategies to enhance mental wellness, let’s take a moment to acknowledge the factors that can influence mental health within the LGBTQ+ community. Discrimination, social stigma,…
Anyone who has a passion for sport knows that it can be a journey. The thing about falling in love with a sport, or better yet a lifestyle, is that you often end up on a journey you never expected, but absolutely needed. Putting your whole self into something and grinding day in and day out is bound to change a person and almost always for the best. Craig Bongelli had a passion for martial arts and boxing in his teens and knew what it meant to work hard in the gym. It wasn’t until he attended a Highland games…
Email your questions to podcast@strongerbyscience.com! Time Stamps 0:00:32 – Important announcement0:12:00 – Why discuss BMR?0:16:00 – What is BMR (terminology)?0:20:40 – Determinants of BMRhttps://macrofactorapp.com/best-bmr-equations/https://macrofactorapp.com/determines-basal-metabolic-rate/0:24:05 – The (In)accuracy of BMR prediction equationshttps://macrofactorapp.com/metabolism/0:40:00 – Impact of Sex on BMRhttps://macrofactorapp.com/sex-basal-metabolic-rate/0:49:05 – Impact of age and weight loss on BMRhttps://macrofactorapp.com/aging-and-metabolism/https://macrofactorapp.com/weight-loss-bmr/Brief aside: total variability and PCOS:https://macrofactorapp.com/range-of-bmrs/https://macrofactorapp.com/pcos-bmr/58:00 – Impact of weight gain on BMRhttps://macrofactorapp.com/weight-gain-bmr/1:08:10 – Why athletes have higher BMRshttps://macrofactorapp.com/athlete-bmr/ Recommended products and more from the SBS team Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS…
There’s a diet gaining much attention on social media, and it’s called “30-30-30.” What’s so special about it? Well, Gary Brecka, human biologist and co-founder of 10X Health Systems, explains in a TikTok video, “I’ve never seen anything in my life strip fat off of a human being faster than this.” Needless to say, that caught our attention and left us wanting to know all of the details. There are so many diets for weight loss that pop up on social media, but this one combines protein and exercise and has TikTokers sharing their real-life results. Here’s How the ’30-30-30’…
Sleep deprivation is the touchstone of many a meme, but the effects of falling short on shut-eye are no joke. In Sleep Support, we explore the barriers to a good night’s rest—including sleep disorders, chronic conditions, and lifestyle habits—and tap experts for their top tips on paving the path to dreamland. 🌙 💤 Join the slumber party For two decades I’ve engaged in truly odd behavior to quell a mysterious problem: At night, my legs just won’t settle. Instead, they twitch, jerk, shake, and move, all while my mind and body writhe with exhaustion. I’ve done lunges in the galley…
Have You Been Feeling Stuck? One of the worst places to be is in a rut. This happens when you feel at a standstill with your career. You don’t necessarily hate your job enough to leave, but you don’t feel excited about staying. This happens in your relationships when you feel unsettled with how things are going. You wish that you were closer to people, felt more connected, and didn’t worry that you’ll end up old without any friends. This shows up with your own goals. You really want to start new routines, get into shape, and spend your time…
Studies show that up to 80% of people who lose a significant amount of weight end up regaining it within a year or two. This highlights a harsh reality: losing weight is challenging, but keeping it off can be even harder. Weight regain is common due to a complex interplay of factors. These include biological changes that slow metabolism after weight loss, the challenge of maintaining new habits long-term, life events that disrupt routines, and unrealistic expectations about the weight loss and maintenance process. But the common struggle of weight regain can also be your path to lasting change. Jonathan’s…
Rapid drop-catch training is a unique way to help elevate your fitness routine. It’s an effective, yet underutilized method that incorporates exercises that are designed to improve quickness and stability. It not only helps builds strength but also enhances your body’s ability to respond to sudden changes. By preparing your muscles and nervous system to react faster and move more efficiently, you can improve coordination, power, and fitness across the board, setting the foundation for peak performance in both everyday activities and athletic pursuits. Rapid drop catch (RDC) training involves quickly transitioning from a higher position to a lower one…