Finally! How to Tell if a Supplement is Worth Taking.

For the past six months I’ve been researching supplements extensively. You see, I am in the process of starting a supplement company.

My goal is to only offer supplements that are proven, beyond a shadow of a doubt, to provide immense benefits for the customers who purchase them. During my research, I stumbled across a guy named Sol Orwell. He has created the first non-biased guide on the subject of supplements. I’m actually using all of the findings in his guide to decide what supplements I want to offer through my company.

Sol took the time to do an interview where I picked his brain about supplements and the supplement industry.

Preview: He isn’t a fan of multi-vitamins, fat burning supplements, glutamine, and many other high-selling popular products. At the end, he even reveals what he takes and has his parents take as part of their supplement program.

Read moreFinally! How to Tell if a Supplement is Worth Taking.

Dramatically Increase Flexibility and Mobility With This 6 Minute Warmup

My biggest weakness is lack of flexibility. I just can’t get myself to take the time to stretch. In fact, I hate stretching.

About 3 months ago, Dan Go contacted me about a way to increase flexibility, improve posture, and increase exercise performance…by doing a simple 6 minute warm-up. He saw a HUGE gap in the fitness industry and has come up with a methodology that gets results fast, even for stubborn non-stretchers like myself.

Dan runs a gym in Toronto, Canada and has perfected a way for all of his gym members to increase flexibility each and every workout…while prepping their muscles to lift heavier weights…all while reducing the chance of injury.

Dan Sent Me a Blue Lacrosse Ball in the Mail

Read moreDramatically Increase Flexibility and Mobility With This 6 Minute Warmup

How Many Carbs Per Day to Lose Body Fat? It Depends…

If I was to hire someone to create a diet plan customized for my goals and activity levels, Nate Miyaki would be that person. Nate spends his days teaching advanced nutrition mastery workshops in the Silicone Valley area.

He has recently decided to branch out to the Internet to teach people all over the globe. Bottom line…he is a full-fledged expert when it comes to diet and body composition. He just created a video and guest post for Fitness Black Book.

My guess is that you will learn more in this 10 minute video about carbs and fat loss, than scouring the internet for 3+ hours.

[He’s a laid back surfer type, but get him in front of a white board and prepare for a serious knowledge drop.]

-by Nate Miyaki

Read moreHow Many Carbs Per Day to Lose Body Fat? It Depends…

Eating to Increase Your Metabolism [Pt 3]

If you read Part 2 of this series you will have a solid action plan to get your metabolism back to normal levels. In the process, you may add a touch of body fat, but will be in a much stronger position to get lean for summer.

This post will outline how to keep your metabolism healthy while systematically getting in shape for summer.

By the time summer hits, the ideal situation is to be lean without destroying your body’s ability to burn calories. In other words, lean with a high metabolism.

Long-Term Low Calorie Diets Suck the Life Out of You

Read moreEating to Increase Your Metabolism [Pt 3]

Eating to Increase Your Metabolism [Pt 2]

In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism.

Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance.

I’m convinced that most overweight people are just a few consistent habits away from being slim.]

Stuck at Current Weight On a Low Calorie Diet?

Read moreEating to Increase Your Metabolism [Pt 2]

Eating to Increase Your Metabolism [Pt 1]

We have all known someone with the ability to eat large amounts of calories, not even workout, and still look lean and defined year round.

By chance, these people have a revved up metabolism. What often happens to these people is they are lean when they are young, then at some point their metabolism slows down and they put on weight.

In fact, this was more often than not the case a couple generations ago.

The above picture was taken in the late 1940’s at Playland in Rye Beach, New York. Up until the late 1980’s, the majority of teens were lean without even trying.

All Young Adults Were Lean in My Dad’s Generation

Read moreEating to Increase Your Metabolism [Pt 1]

Eating Whole Eggs Can Improve Blood Lipids and Fat Loss

As a kid raised in the 70’s and 80’s, I was taught that egg yolks were the devil. I used to make egg white omelettes in my late teens and early 20’s. Luckily I know better now. Here’s more good news when it comes to eating whole eggs.


Notes from article:

For the purpose of the research, middle-aged males and females with metabolic syndrome were split into 2 groups: one group ate 3 whole eggs each day and the other ate the same amount of egg substitute each day as part of a carbohydrate-restricted diet to lose weight.

After the subjects in the whole eggs group spent 3 months on the diet, the researchers found that it had no impact on their LDL cholesterol or total blood cholesterol, even though they were eating two times the amount of cholesterol than they were before the experiment began.

Both the whole eggs group and the egg substitute group had increases in HDL cholesterol, decreases in plasma triglycerides, and improved lipid profiles.

Dr. Luz Fernandez explained:

“Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals. Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute.”

Intermittent Fasting VS Intermittent Feeding – by Brad Pilon

Brad Pilon just put out a solid post about why many people are Intermittent Feeding, not Intermittent Fasting. He explains why some people who have failed with Intermittent Fasting weren’t actually doing the diet in the best way.

intermittent fasting vs intermittent feeding

A few highlights of his article:

Intermittent – Occurring occasionally or at regular or irregular intervals… so really “Occasionally” Fasting – Taking a break from eating (zero calorie intake) for a predetermined period of time without a necessary interval from one fast to the next.

Intermittent Feeding = Taking the occasional break from fasting to eat during a predetermined window.

Diets that are Intermittent Feeding can be fantastic, helpful, effective, but they can also be in some ways completely different than Eat Stop Eat.

LeanGains, The Renegade Diet and even some of the more extreme protocols along these lines (like fasting for 20 hours eating for 4 every day) – all can incredibly effective fat loss programs, but in my eyes (and I know you guys are going to hate this) NOT intermittent Fasting.

Starting today add “Intermittent Feeding” to your definitions of what it means to take a break from eating and realize that “Intermittent Fasting” really is a different experience than “Intermittent Feeding”.

Burn Fat With Nicotine before Eating a Large Meal?

I’m not an advocate of smoking or taking in nicotine, but wanted to share this video with you. Ever wonder why people who smoke are often times pretty darn lean? Kiefer will explain how nicotine blocks the fat receptors and stops fat from accumulating…even if you eat a high calorie meal.

The Health Benefits of Olive Oil

The two fats I use these days in cooking are olive oil and coconut oil. Both of these are tremendous for health…and if used strategically they are great for fat loss.

olive oil


Some benefits:

  • Maintains Good Cholesterol Levels
  • Good for stomach
  • Fortifies Your Bones
  • Aids Digestion
  • Reduce Cancer
  • Reduce Oxidative Stress
  • Reduce the risk of Diabetes
  • Reduce Obesity