The Science Behind Food as Medicine   Now, I know what you're thinking. "Food as medicine? Sounds a bit woo-woo." But stick with me here because the science backing this up is mind-blowing. Let's start with inflammation. You've heard this term thrown around a lot, but what does it really mean? Well, inflammation is your body's natural response to injury or infection. It's like your internal emergency response team. Short-term inflammation is a good thing – it helps your body heal. But when inflammation becomes chronic, that's when problems start. Here's where food comes in. Certain foods can either promote or reduce inflammation in your body. For example,  STUDY:  Published  in the Journal of the American College of Cardiology found that people who ate a diet high in red and processed meats, refined grains, and sugary beverages had higher levels of inflammatory markers in their blood. On the flip side, those who ate lots of fruits, vegetables, wh...

  Is There Value in Doing More Reps? Here’s What the Science Says Sometimes pushing through a high number of repetitions delivers that satisfying burn—and a sense of accomplishment. But does doing more reps actually lead to better results? It all comes down to your goals. Some people focus on fewer reps with heavier weights to build strength, while others go for higher reps with lighter weights to enhance endurance. The truth is, there's no one-size-fits-all approach. Understanding how different rep ranges impact the body can help guide your training. The Basics of Rep Ranges In general, resistance training is effective no matter the rep range, as long as the training is consistent and progressively challenging. According to the Strength-Endurance Continuum Model: Low reps  (1–5 per set) are best for building  maximum strength . Moderate reps  (8–12 per set) target  muscle growth (hypertrophy) . High reps  (15+ per set) are ideal for improving  muscula...

  The Great Gama’s 8,000-Rep Bodyweight Workout Before TikTok transformations and influencer workout plans, there was The Great Gama. Ghulam Mohammad Baksh—better known as The Great Gama—was an undefeated Indian wrestling legend whose dominance spanned over five decades. Revered for his unmatched strength and endurance, Gama’s physical conditioning was decades ahead of its time—and still inspires athletes today, including Bruce Lee. His daily training routine was the stuff of myth: wrestling up to 40 opponents a day, lifting 100kg stone discs, and swinging massive maces just for fun. But what truly made his legacy endure was his bodyweight routine—reportedly clocking in at 8,000 total reps each day. An Intense Diet to Match the Training Gama’s diet was equally extreme. Historical accounts claim he consumed up to 10 liters of milk daily, along with six whole chickens, half a liter of ghee, and a pound of almonds. While we wouldn't recommend duplicating this menu, it’s a testament to...

  What's really in that pill you just swallowed? After eighteen surgeries left author Kevin B DiBacco dependent on numerous medications, a shocking discovery changed everything: his prescriptions were packed with hidden allergens that were making him sick. This revelation launched him into an investigation that uncovered a pharmaceutical system built on profit rather than patient safety. In this explosive exposé, DiBacco reveals: • How 60-80% of your medication isn't medicine at all, but a cocktail of industrial chemicals never tested for safety • Why FDA approval doesn't mean what you think it does • How pharmaceutical manufacturing has moved to countries with minimal oversight, where contamination is common • Why generic drugs can legally vary by up to 45% from brand names • How regulatory agencies have been captured by the very industry they're supposed to police • The hidden allergens and toxins lurking in your medicine cabinet NOW ON SALE! https://www.amazon.com/dp...

  Resistance Bands vs. Bodyweight: What Burns Belly Fat Faster After 40? Trying to shed stubborn belly fat after 40? You’re not alone—and choosing the right workout method can make all the difference. Two popular options are resistance bands and bodyweight exercises. But which one gives you faster results? Let’s break it down. First, a Reality Check You  can’t  spot-reduce belly fat. However, you  can  change your body composition by building lean muscle and boosting your metabolism. That’s where resistance comes in—whether through your own bodyweight or added tools like bands. Why Bodyweight Works Bodyweight workouts—think squats, planks, lunges—are perfect for building foundational strength. They challenge balance, coordination, and control, all of which support fat loss. They’re also accessible: no equipment, no excuses. But once these moves become too easy, your progress can stall. That’s where resistance bands step up. Why Resistance Bands Might Be Better R...

  Why Prehab Should Be a Non-Negotiable in Your Fitness Routine In today’s fitness world, it’s no longer just about lifting heavier, running faster, or looking leaner. A growing number of people — from elite athletes to everyday gym-goers — are prioritizing something far more fundamental:  injury prevention . Enter  Prehab  — short for  prehabilitation  — a proactive training approach designed to strengthen your body’s weak links, improve mobility, and keep injuries at bay before they ever show up. Think of it as doing the maintenance  before  the breakdown happens. In 2025, prehab isn’t just a niche practice for physical therapists — it’s becoming a  mainstream essential . Here’s what you need to know. What Is Prehab, Really? Prehab is a series of targeted exercises, mobility work, and movement prep designed to: Improve joint function and stability Activate underused muscles Restore proper movement patterns Prevent overuse or training-relate...

  New Study Shows Lifting Heavier for Fewer Reps Can Maximize Muscle Gains A new study in pre-print suggests that doing fewer reps with heavier weights can lead to impressive muscle growth. Even just two to three focused sets may be enough to stimulate meaningful strength gains. Here's what that means for your workouts—especially when time is tight. We’ve all had those days where time gets away—whether it's a late meeting, a packed schedule, or unexpected responsibilities. When that happens, it’s tempting to skip the gym altogether. But this latest research shows that shorter, high-intensity sessions can still deliver major results. So if you can’t squeeze in a full-length workout, you can still make it count with heavier lifts and fewer reps. What the Study Found Published in  SportRxiv  (pre-print, pending peer review), the study reviewed dozens of prior research papers to explore how training volume influences muscle and strength development. The takeaway: while doing ...

  STRENGTH TRAINING EVERY OTHER WORKOUT? Strength training is just as important as regular cardio exercise to maintain overall health, especially as you age and start to lose muscle mass. This physical change is even more pronounced in women as they enter menopause. If you're looking to make strength training more of a priority, you may be wondering how often you have to do it in order to notice a change in your body.   Trainer Tip of the Day: Strength Train At Least 3 Days a Week to See Results "As a personal trainer, I recommend strength training at least three times per week," I like to include strength training every other day to see the most muscle gains without overdoing it. Adding a rest day in between each strength workout will allow your muscles to recover, rebuild and repair." While cardio can also build muscle, the benefits are mostly for your cardiovascular health, she added. And because strength training usually involves big muscle groups, like your glut...

  COMING this Winter! The Seven Foundational Principles of Industry-Specific Situational Workouts Occupational Movement Analysis : Each profession creates distinctive movement patterns, postural adaptations, and energy system demands. ISSW begins with a comprehensive analysis of these occupation-specific physical signatures. Counterbalance Training : Rather than random exercise selection, ISSW systematically identifies and counteracts the predictable imbalances created by repetitive professional movements, creating targeted interventions that restore biomechanical equilibrium. Workplace Integration : Effective interventions must fit within the practical constraints of professional environments. ISSW develops micro-interventions that can be seamlessly implemented throughout the workday, not just during dedicated exercise sessions. Profession-Specific Recovery Protocols : Recovery is not universal but highly specific to occupational demands. ISSW provides customized recovery strategi...

    PLANT OR ANIMAL PROTEIN FOR MUSCLES? Which Protein Is Best for Muscle Growth? Here’s What You Need to Know Protein is having a major moment—and it’s not just a fitness fad. Whether you're trying to bulk up, stay strong as you age, or simply feel your best, protein is essential. But with so many options out there—especially the debate between animal and plant-based sources—it’s easy to feel overwhelmed. Let’s break it down. Why Protein Matters for Muscle Muscle growth doesn’t happen without protein. Every time you work out or go about your daily life, your muscles go through wear and tear. Protein helps repair and rebuild those tissues through a process called  muscle protein synthesis (MPS) . Think of MPS as your body’s internal construction crew—it turns the amino acids from protein into new muscle fibers. It’s also crucial for maintaining lean mass, adapting to workouts, healing from injuries, and fighting muscle loss as we age. “Muscle protein synthesis supports le...