Scientifically Shredded

Fear of fat gains reducing your christmas cheer? Check out my 6 savvy tips for approaching the festive season!

“...There is no evidence to suggest that as long as the majority of your diet is comprised of whole nutrient dense foods that we can’t hit our nutrient needs while enjoying some “empty calorie” foods. Studies have indicated that roughly 15-20% of an individual’s total energy needs would have to come from refined sugar before it became impossible to meet their daily nutrient needs (1,2).

To put that in perspective, if someone were consuming 2000 calories per day, they would have to consume more than 400 calories from added refined sugars (100 g) before they could no longer hit their bodies nutrient needs.”

My new article on “healthy” treats is up over at Integrated Fitness & Nutrition.

Check it out at the link below!

What if I told you there may be a way to improve testosterone levels, insulin sensitivity, immunity, cognitive function, mood and decision making… all for free!!

Interested?

No, this isn't the latest super berry which can only be found deep in the jungles of the Amazon, protected by an unruly gang of cayman (they’re like alligators).

HERE IS WHAT YOU NEED TO KNOW:

-Detoxes, cleanses and ‘teatoxes’ have risen to popularity in recent times through the promise of numerous health benefits. -There is a severe lack of evidence showing what ‘toxins’ are supposedly being removed and the mechanisms by which this occurs. -Weight loss is likely attributed to significant energy deficits, diuretic and laxative ingredients. -Actual ‘detoxification’ is a medical term and provided in hospital in serious conditions when dangerous levels of poisons or toxins are in the body. In these cases doctors know the specific toxins and are trained to administer the correct treatment. ( Spoiler Alert: It’s not a ‘teatox') -Healthy adults have extraordinary systems for removing toxins from our bodies every day. Our lungs, kidneys, liver, gastrointestinal tract and immune system all work to remove and neutralise toxic substances -Focus on the daily habits that are going to lead to optimal health and progression towards your individual goals.

Feeling sluggish? Rundown? 

Considering a ‘detox’? 

Hey guys and gals,

New article up I wrote on fasted cardio for fat loss!!

Should you be doing it? Will you burn more fat? 

Hi my friend, i have a question ; I am cutting and i am trying to keep cardio as moderate as possible, i mean 3 times per week. And my macros looks good, with my refeed days every 4th day. l like to make very small changes when i am not losing weight anymore, i am trying to lose 1 lb per week. When i dont lost weight anymore i like to decrease 10g of carbs from my normal days and of course 10 gramos of carbs also of my refeed days. This is ok? Or i shouldnt touch my refeed days? Thank you  

Hey there,

Well while I like that your taking your cut slow and aren’t going crazy reducing calories, you may also find that 10 g of carbs (= 40 kcal) a day may not suffice to show significant decreases in weight. However if you prefer it this way and have no distinct time frame it will work. I would also say that depending on context and current calories , you may also consider either increasing the deficit through cardio by increasing duration or sessions.

the timing of nutrients(macro- and micro) in relation to a workout. So pre/during/post workout etc.

What has changed since you started gaining weight. Either training has reduced  thereby decreasing calorie expenditure or your consuming more calories (even if they are so called ‘healthy’). These are the most likely circumstances however without knowing more about your or your situation we can’t rule out other hormonal possibilities.

I would say download an app and track your intake for a week or so to give yourself an accurate idea of your intake. Try to not be too restrictive, restrictive eating has been shown to directly increase binge eating and other negative food associations. It may be that the binges are actually adding a lot more calories than you think.

If you want more individual help send me a message off anon.

Is chocolate the new answer for muscle gainz???

A recent study has revived the supplement market’s interest in a compound called (-)-epicatechin, a molecule found in chocolate. This molecule is claimed to be a myostatin inhibitor. Myostatin deficiencies are well known for their biggest side effect: greatly increased muscle mass without the major side-effects associated with anabolic steroids. Hindering myostatin’s actions would be able to replicate this effect.

Myostatin and follistatin (essentially its opposite by inhibiting myostatin) both have potential to alter muscle growth rates, but supplements and foods affecting these molecules have limited evidence in humans.

This recent study to show that supplemental (-)-epicatechin increases the follistatin to myostatin ratio in humans!!

However this study had a very small sample size, just six people, and there was no placebo control. This study does not provide evidence to recommend (-)-epicatechin as a muscle growth agent, but it does lay the groundwork for future research and suggests (-)-epicatechin is a promising muscle growth supplement.

Since (-)-epicatechin provides other health benefits and is very safe, it is possible to test this potential muscle growth agent for yourself by eating dark chocolate twice a day.

In the future, (-)-epicatechin may be a novel and exciting muscle growth enhancing compound, but there is not enough evidence to recommended it as a dedicated dietary supplement today.

Sorry for the lack of updates recently, been extremely busy with work, study and clients.