In the past few years, I’ve been observing a rapid growth of automatization within the nutrition field. This quick methodology benefits the providers of such services, it allows them to cater to more people and sell templates at a much faster pace without their intervention, it’s a good cost-effective business overall. But what happens toContinue reading "What you need to know about Macro/Calorie calculators and templates."

“Wonder Woman Lemonade (WWL)”; shh… ladies… this is the secret that’s been kept from you! 🤫😱 All that training and nutrition advice is 🐮💩; all you need is the WWL.  You make it first thing in the morning after a good night’s sleep (7/8 hours) and drink it along your regular day, you don’t have toContinue reading "Wonder Woman Lemonade"

This app is pretty new so it doesn't have as many critics as it should but I promise you they will come. I find this app incredibly dangerous because it is sneaking Orthorectic habits into people that are well intended. The consequences of "clean eating" and the rating based on the Nutri score system whichContinue reading "The Yuka app. My take on it."

I think it is time to start using the term ‘processed food’ correctly, understand its real meaning, and that there is a difference from ‘ultra-processed’ food. The vilification of processed foods only shows a lack of understanding because avoidance is practically impossible and unnecessary, the confusion might have started by utilizing the wrong terminology andContinue reading "Processed Foods"

METABOLISM – BMR (Basal Metabolic Rate) -TEF (Thermic Effect of Food) – EEE Exercise Energy Expenditure) – NEAT (Non-Exercise Activity Thermogenesis).  Do you know why increasing cardio is not giving you the expected results? That’s because, during a caloric deficit, the physical activity components, Exercise and NEAT, of the calorie equation are inversely proportional toContinue reading "“METABOLISM” & “Cardio”"

Matajuro (a.k.a. Munefuyu) Yagyu (1613-75) was the son of the famous swordsman Munenori Yagyu who was a fencing teacher to the Shogun, Ieyasu Tokugawa. Believing that Matajuro was too undisciplined to ever achieve mastery, Munenori disowned him. So Matajuro, hoping to redeem himself in his father’s eyes, went to seek out a famous swordsman named Banzo, whoContinue reading "A tale of impatience related to training and results. "

Long ago we realized that eating bread, or carbohydrates in general showed us a quick increase in scale weight, and sometimes we felt bloated and clothes seemed tighter.  But now we have new knowledge that explains why it happens and why it shouldn’t be a concern.  Let’s start from the basics: The food we eatContinue reading "Carbs; why do some people fear them and others love them?"

This is a very recurrent topic so I'm going to attempt to simplify it as much as I can. When one member of the family is attempting a caloric deficit, it may seem difficult to feed the whole family "diet" food; the good news is that you don't have to. The bad news is thatContinue reading "Calorie-Counting; meals vs recipes and my family doesn’t like that."

As far as the body’s concerned, the ideal scenario would occur when energy intake perfectly matches energy expenditure. We also know that it will fight to stay there, and there are very important reasons for our body to try to maintain this homeostasis or ‘unchanging” state. Because energy imbalances can affect a lot more thanContinue reading "The ‘Tears’ of Doms and how nutrition can help in this tale of woe, injuries, and pain."

To detox or not to detox, that is the question. To answer that question we have to first understand what a detox is and what a detox can do for you.  Technical understanding (and why you don’t need supplements for it): Let’s start with the most technical term; detoxification is the process through which the body automaticallyContinue reading "Detoxes, cleanses, and other hogwashes."

Plan ahead and get your mind ready to put that plan into action. Remember that Thanksgiving and Christmas are one day in a month each; not a week, or two, or a few months until the new year.  One day of overeating, no matter how much, won't ruin anyone's progress but two or three monthsContinue reading "Tips to work Nutrition and Training around the holidays"

This is dedicated to all of you that have tried it all but still feel that are struggling, to the chronic dieters that feel like nothing works for them, to those that are starting to understand that quick fixes don’t work but they do not know what else to do because let me tell you,Continue reading "Diets & quick fixes vs behaviors & habits"

Fitness can and should be all-inclusive, where anyone wanting to start an exercise program feels comfortable enough to try and succeed, yet most exercise recommendations are only suitable for already fit or strong people and would send any beginner to Never-ever again land. It doesn’t have to be that way; we all started somewhere, andContinue reading "Exercise variations for beginners"

“Being under about 45 and not having a period for years and years is a real medical problem. If medical issues are ruled out then increased calorie intake is always indicated. The risks of going amenorrheic from exercise are very significant. Female athlete triad, the osteoporosis can get so severe that you get fractures just fromContinue reading "Exercise-induced amenorrhea"

Stores are specially designed so you shop for more than you need and especially what you don’t need (cheaper but highly profitable items), so you’ll see most of those items at hand reach or very accessible or they’ll tempt you by offering samples or sales. Temptation is everywhere so… sticking to your essential list isContinue reading "Smart Grocery Shopping"

What are "exercise snacks"? Exercise snacks are short bouts of exercise with the intention to interrupt periods of sedentary time.  When we think about the benefits of exercising, we tend to think that we have to exercise for hours a week or an overwhelmingly long, boring, and exhausting session, or too much for the scarceContinue reading "“Excercise Snacks”"

Counting calories ...

If your aim is fat loss, you should be looking at habits that will reduce your caloric intake ....