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If there is one exercise most lifters love to hate, it’s got to be the split squat. As we are stronger in lifting with a bilateral stance than unilateral, performing the split squat usually requires a heavy reduction in weight. No matter what weight you’re using, split squats can help unlock many benefits including: Improved muscle size and strength between sides Enhanced performance with bilateral squats, deadlifts, and Olympic lifts Reduced muscle imbalances, decreasing injury risk This unilateral beast boosts athletic performance and lays the groundwork for enhanced hip mobility. But let’s face it, this is all great, but most…
Finding the perfect high-fiber snack isn’t just about satisfying your hunger—it’s about transforming your overall health. These powerhouse snacks can do wonders for your gut, helping to support smooth digestion, reduce bloating, and promote a balanced microbiome. But the benefits don’t stop there. High-fiber snacks also keep your energy levels steady throughout the day by stabilizing blood sugar and keeping you feeling full longer. If you’ve been looking for simple ways to feel more energized, improve your gut health, and meet your daily fiber goals, HUM has just what you need. Fueling your body with high-quality fiber snacks can make…
The ketogenic diet, or keto for short, is a low-carb, high-fat weight loss plan that has surged in popularity over the last few years. Originally designed to help treat children with epilepsy, keto requires cutting out many fruits, grains, starchy vegetables, processed foods, alcohol, and sugar. Social media influencers, athletes, and celebrities have touted the diet’s results, but while there are benefits, there are also significant risks. According to Harvard Health, keto can lead to liver and kidney issues, nutrient deficiencies, and side effects like constipation, brain fog, and mood swings. While some swear by keto, others find the diet…
In wellness-minded corners of the internet, seed oils (a.k.a. oils made from the seeds of plants) have been pariahs for several years, with folks of varying credentials calling them out as “toxic,” branding a set of them as “the hateful eight,” and even suggesting they’re the root cause of a swath of chronic diseases. But as of late, they’ve soared to mainstream infamy, as influencers on TikTok have taken to disparaging these oils and, notably, Robert F. Kennedy Jr. (president-elect Donald Trump’s pick to head the Department of Health and Human Services) has claimed that we’re being “unknowingly poisoned” by…
It May be Time to Seek a Therapist We all reach moments in life when things feel like too much — when struggles pile up, and even small tasks feel overwhelming. Maybe you’ve noticed it’s harder to get through the day, or that your once-familiar joy just isn’t there anymore. It’s not always easy to tell when a rough patch has become something deeper, but being aware of certain signs can help you decide when to reach out for extra support. When any type of mental health or emotional concern affects daily life and function, therapy may be recommended. Therapy…
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. It appears the vast majority of people prescribed GLP-1 drugs stop taking them in a matter of months but compare that to older weight-loss drugs. Those had a 98 percent failure rate. As I’ve mentioned, in drug trials, most people taking these types of weight-loss drugs started out obese and ended up obese, no matter how long they stayed on them––but that’s just on average. Some people, despite being on high-dose…
What if the breakthrough idea you’re chasing isn’t at your desk but somewhere far from it—maybe in a quiet village café or on a mountain trail you’ve never hiked before? Shifting environments, or what some entrepreneurs call an “innovacation,” might be the sharpest tool for unlocking creative thinking. Indeed, research shows that while 84% of CEOs rank innovation as critical, traditional office routines can zap the very creativity they’re trying to foster. It’s not indulgence; it’s a performance strategy. “When we nurture ourselves, we nurture our connection to the world around us, which is the source of innovation and creativity,”…
The first few weeks of a new year are a challenging time as many of us try to maintain the resolutions that we have challenged ourselves to stick to, but thankfully Martin Fitzwater’s 28th birthday offered us all some hope. Fitzwater had a great 2024 including finishing fourth in the Mr Olympia Open division in October, and beating his buddy Chris Bumstead to capture the Prague Pro Men’s Open title in November. Turning 28 years of age on January 8, Fitzwater used this time to remind himself, and his followers, just how to continue crushing it in 2025. “Over the…
Building muscle, also known as hypertrophy, is often seen as a way to improve your appearance. While it is true that muscle growth enhances how you look, the benefits are more than just aesthetics. Increasing or maintaining muscle mass supports your body’s daily functions, improves mobility, regulates weight, and reduces the risk of injury as you age. However, muscle loss often begins as early as your late 20s. Between the ages of 40 and 70, you may lose about 8% of your muscle per decade, and after 70, this rate can jump to 15%. While ageing is a key factor,…
With a new year, comes new goals and new resolutions. The end of one year and the beginning of another provide the perfect opportunity to pause, take stock, and reflect on the goals we want to achieve and the habits we hope to form. But what if the biggest obstacle standing in the way of your success wasn’t external? What if it was rooted in our own beliefs and thought patterns?That’s exactly what we explore in this week’s episode of The Fit Bottomed Girls Podcast, where I sat down with FBG Alex – a mindset coach passionate about helping individuals…