Testosterone is without a doubt one of the most anabolic hormones in the body. Anabolic steroids, which are known to greatly promote increased muscle mass, are just synthetic analogs of testosterone that have been structurally manipulated to resist premature breakdown … [Read more...]
How Does Nutrition and Exercise Affect Sleep? by Jerry Brainum 1/22
How does a lack of sleep affect exercise and sports performance? And what is the role of diet and nutrition in promoting sleep? The effect of sleep on exercise and sports is paradoxical in that most studies that have examined the effects of sleep deprivation on exercise … [Read more...]
Anti-Nutrients: Are the Concerns Real? by Jerry Brainum 10/21
In 2017, former cardiothoracic surgeon Dr. Steven Gundry published a book titled The Plant Paradox: The hidden dangers in "healthy" foods that cause disease and weight gain." The book quickly rose to the top of the best-seller list and convinced many that foods thought to be … [Read more...]
Cheese Versus Milk: which is the better protein source? by Jerry Brainum 8/21
While the greatest attention is given to milk and milk products, such as whey and casein proteins, cheese offers a few benefits that are separate from that of milk. Indeed, cheese can be consumed on diets that eliminate milk and most other dairy products because of the lack of … [Read more...]
Is Weight-Cycling or Yo-Yo Dieting a Direct Route to Obesity and Bad Health? by Jerry Brainum 7/21
A common practice in bodybuilding and other sports is often called "Bulking up." This involves gaining weight during periods of non-competition, then losing weight prior to a competition. The ostensible reason for bulking up in bodybuilding is to gain muscular size and … [Read more...]
Are Your Supplements Contaminated? by Jerry Brainum 5/21
More than two-thirds of Americans ingest some kind of food supplement. Surveys of supplement users have found that 84% of them are confident that the supplements they ingest into their bodies are safe and free of toxic impurities. Indeed, the Dietary Supplement and … [Read more...]
Fake Meat: How Healthy Is It? by Jerry Brainum 1/21
"Here try this burger, Jerry." I was at an outdoor barbecue on July 4, with all in attendance maintaining the social distancing required in this age of Covid-19. I peered at my friend with eyes above my suitably placed face mask. "No thanks, Bob. I stopped eating beef over two … [Read more...]
When Cheating is Good, and Go Ahead and Eat That Pizza! by Jerry Brainum 11/20
When I competed in bodybuilding contests over 40 years ago, the favored diet to achieve the low body fat status known as "ripped," was a low carbohydrate diet. The low carb diet was defined as containing no more than 100 grams of carbohydrate a day. But this varied among … [Read more...]
Protein Meal Distribution: Does It Make A Difference? by Jerry Brainum 7/20
You often hear talk or read about the importance of breakfast. The ostensible reason for this emphasis on consuming breakfast is that you wake up with partially depleted energy stores, such as liver and muscle glycogen, and consuming a meal when you wake up serves to restore … [Read more...]
How to Improve the Protein Status of Vegetarians by Jerry Brainum 2/20
The recent documentary film, The Game Changers, makes a case for vegan nutrition. It joins other documentary films that treaded that same pathway, such as Knives Over Forks, What the Health and others that purport to show evidence that much of the often stated critiques … [Read more...]