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Go eat a cactus — seriously! Nopales, the pads of the prickly pear cactus, have multiple culinary uses and potential health benefits.Looking at a cactus with its threatening spikes and tough skin, you might not immediately think, “Yep, that’s a thing I could eat.” But guess what? Some forms of cacti are edible, tasty, and quite good for you!Check out why it might be a good idea to pal around with nopales, the pads of the prickly pear cactus.The nopal cactus, also known as the prickly pear or the opuntia, is a shrub-like, flowering cactus native to parts of Mexico,…

What is self-esteem? Self-esteem is how you evaluate your individual worth and value as a person. In other words, it’s all about how you perceive yourself. Whether or not you stop to explore them, you likely have strongly held opinions and beliefs about yourself. Those opinions and beliefs have a large influence on how you live your life and interact with other people. Self-esteem sometimes overlaps with related concepts, such as: Self-efficacy. This is confidence in your decision-making and your abilities to learn and grow. Self-respect. This is a belief in your value as a person as well as your…

Let’s highlight the current research on the number of sets to lift per muscle group per week. Undoubtedly, volume is one of the top drivers of hypertrophy, but do more sets always lead to more growth? What is the minimum effective dosage?  Implementing the optimal weekly volume per muscle is crucial for anyone looking to maximize muscle growth consistently. We’ll delve into recent studies to uncover the nuances of training volume, exploring dose-response relationships, minimum and maximum thresholds, and training frequency. Furthermore, we’ll cover how training status affects optimal volume.  Minimum Threshold Volume for Hypertrophy According to three reviews, the…

When it comes to this hypertrophy workout and in general hypertrophy training, the goal is simple: increase muscle size and get stronger in the process. While traditional methods like straight sets and progressive overload are effective, advanced techniques such as density sets, dropsets, and double rest-pause sets have emerged as powerful strategies for eliciting a hypertrophic stimulus. Training Methods Used In The Hypertrophy Workout Density Sets What Are Density Sets? Density sets involve performing a specific number of repetitions within a set time frame, often increasing the total volume of work done within that period. This method allows for shorter…

When McDonald’s cravings hit, they can be hard to ignore. Sure, you could opt for something else, but sometimes you need to give in and treat yourself. While fast-food burgers aren’t known for being healthy, there are still some McDonald’s burgers that can satisfy your cravings without going overboard. To help you navigate the McDonald’s menu, we consulted registered dietitian Amy Goodson, MS, RD, CSSD, LD, who shared her picks for the best and worst burgers at McDonald’s. While Goodson is clear that not all of these “healthy” burgers would be considered the healthiest options at McDonald’s in general, she…

Soy sauce is an umami-rich staple in many kitchens—or at the very least, an essential condiment to heighten the gustatory pleasure of eating sushi, stir-frys, and countless Asian-inspired dishes. Tamari, another soy-based sauce central to Japanese cuisine, might not get as much fanfare as its more ubiquitous counterpart. However, it’s well worth checking out if you want to take your taste buds for a richer (and potentially healthier) joyride. Ahead, we unpack the ins and outs of tamari vs. soy sauce. Discover their key similarities and differences, and share whether one is a more nutritious option than the other. What…

In this episode, I’m joined by Rebecca Zung, a negotiation expert specializing in dealing with high-conflict personalities, particularly narcissists. We explore strategies for handling legal disputes involving narcissistic personalities, focusing on understanding their psyche and using advanced negotiation skills to navigate these challenging situations. Rebecca shares insights on building leverage through documentation and setting boundaries while addressing vulnerabilities, all of which are crucial in achieving a successful outcome when dealing with narcissists. Throughout our conversation, Rebecca emphasizes the importance of understanding the narcissist’s brain chemistry and how childhood trauma often leads to underdeveloped emotional centers in their brains. She introduces…

Time Stamps 00:10:26 – Forcing Advanced Periodization00:38:37 – Ad Break00:38:42 – High Reps for Hypertrophy00:49:00 – Getting Strong to Get Big01:01:17 – Not Paying Attention to Exercise Selection01:07:18 – Audience Q&A References Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptationsAccuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping…

Protein has become a pretty trendy word in the health and wellness space, and for good reason. Protein is an essential nutrient, carrying out functions like building and repairing your tissues, transporting and storing oxygen and nutrients, maintaining fluid balance, and providing energy when necessary.  For women in particular, adequate protein intake is also crucial for maintaining muscle mass, supporting bone health, producing enzymes and hormones, and supporting immune function. During seasons like pregnancy and breastfeeding, protein needs increase to support both mom and baby. And as we get older, protein becomes even more important for preventing muscle loss and…

Why we like it: Lots of people travel with the main purpose of trying their destination’s local food—Universal Yums saves you the airfare. Every month, the service delivers a box of at least five and as many as 18 snacks (depending on which size box you select) from one country. Recent boxes have highlighted lamb and rosemary crisps from the United Kingdom, sweet and spicy fried wheat snacks from Thailand, and dark chocolate with mango filling from the Baltic region—and each comes with a booklet of trivia and games related to the country of the month. As with Bokksu, you…