Nutrition: Beware The Generic “Personalization”

For a high cost—and sometimes a biological sample—some entrepreneurs promise to build our very own, individualized nutrition plan, according to our unique body chemistry. Wow. Sounds great! Right? Well … not so fast. According to this linked article from the Center for Science in the Public Interest, much of the success of these personal services may be the result of following the zero cost advice of standard dietary guidelines: reduce added sugar and refined grains … and eat more fruits and vegetables.

https://www.nutritionaction.com/daily/how-to-diet/when-nutrition-gets-personal/

Nutrition: Eating Mindfully

Mindful eating is not a diet prescribing how much of what kinds of foods to consume. Rather, mindful eating is all about the behavior and process of eating in a healthy way. Click this link to learn more about mindful eating.

https://www.healthline.com/nutrition/mindful-eating-guide

Commentary: Yes, You Need Cardio For Fat Loss

It seems popular lately to spread the idea that we do not need steady state cardio (walking, jogging, swimming, etc.) in order to achieve fat loss. Many a Gym Bro insist we only need to lift weights—the heavier the better— to lose body fat, claiming excess post-exercise oxygen consumption (EPOC) will do the trick. But these Gym Bros wrongly apply the EPOC science. Remember: you never see an overfat marathoner; but you see plenty of overfat lifters. Anyway, read this short linked first-person account of a fat loss journey involving cardio exercise.

https://www.runnersworld.com/runners-stories/a22601709/leah-eric-evans-weight-loss-transformation/

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Avoiding Gym Bro Science and Low-Carb Diets

Many who seek fat loss too often rely on exercise and nutrition advice from their body-building brother-in-law. But body builders, especially competitive body builders, design their routines to bulk up. Which is not the goal of most people. And common mantra of weight lifters is “high-protein/low-carb” dieting. But the body needs carbohydrates for energy. Check out this article from the National Academy of Sports Medicine.

http://blog.nasm.org/nutrition/myths-weight-management-high-protein-low-carb/

Fat vs Muscle

Two common questions among those seeking to get fit: “How do I turn this fat into muscle?” and “If I stop exercising, will my muscle turn to fat?” And the scientific answer for both questions is absolutely not. Check this link for the details.

https://www.livescience.com/60904-can-you-turn-fat-into-muscle.html

Diet Plans: Which Is Best?

Creative diet plans are a big business. And many people (including scientists and doctors and celebrities) are jumping on the bandwagon, with their hands outstretched, trying to separate you from your money, hawking their latest iteration of “easy” weight loss. But, in fact, all of the information you need for healthful eating is readily available. For free. Visit this link for a great explanation. The conclusion: “For longer-term weight loss, people need to think about their overall diet patterns and gradually adapt to these patterns so they can stick with them.”

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http://www.livescience.com/53069-diet-weight-loss-the-best-ways-to-eat.html