Discover Frank Zane's timeless fitness wisdom! Learn how to adapt his legendary routines for health, longevity, and balanced living. More ..read more

We've all heard survival stories of people being lost saying they felt like they were walking in circles when trying to find their way. Although previously unsubstantiated by data, it turns out we really do walk in circles when we're lost. In this article, Dr. Paul Henning examines the research to understand why. More ..read more

We know that creatine is an amazing foundational supplement to take every day.   Since its release to the public it’s been the focus of over 1,000 research papers and is shown to exert positive effects on many areas of human health across a wide range of ages from children to elderly adults.   In terms of effects on muscle and strength, one meta-analysis showed that creatine-supplemented groups had significantly greater increases in power output(1), lean tissue mass, chest press strength, and leg press strength compared with placebo(2).   More recent research has focused on the ..read more

Amidst a sea of ridiculous fitness myths and clickbait headlines misinformation can often overshadow scientific truth. The question of whether creatine causes hair loss stands out as a prime example. The vast majority of speculation regarding the relationship between creatine supplementation and hair loss/baldness originates from a single study. This was a study published in 2009(1) where college-aged male rugby players who supplemented with 25 g/day of creatine for 7 days followed by 5 g/day thereafter for an additional 14 days experienced an increase in serum dihydrotestosterone (DHT) concen ..read more

When it comes to bodybuilding legends, few names stand out like Lee Haney. An 8-time Mr. Olympia champion, Haney is celebrated not only for his impressive physique but also for his intelligent and balanced approach to training and nutrition. Unlike many of his contemporaries who focused solely on lifting heavier and pushing harder, Haney emphasized the importance of training smart. His philosophy, which prioritizes muscle stimulation over annihilation, has made him a revered figure in the world of fitness. Lee Haney is a former professional bodybuilder from the United States, known for winning ..read more

When it comes to fat loss, the journey can feel like an uphill battle for many. However, for women, this journey often comes with unique challenges that men may not face. Research and anecdotal evidence alike suggest that shedding unwanted pounds can be significantly more difficult for women due to a combination of biological, behavioral, and societal factors.  Understanding these differences is crucial, especially for fitness enthusiasts, bodybuilders, and strength builders who aim for peak physical condition. By acknowledging the unique obstacles women face, we can better tailor our app ..read more

Obesity and anxiety disorders often occur together and are becoming more common in modern society, and inflammation is believed to play a key role in this connection(1). Research in animal models shows that high-fat diet-induced obesity enhances neuroinflammation and anxiety-related defensive behavioral responses(2). Although the mechanism involved in the effects of high-fat diet on neuroinflammation and anxiety-related defensive behavioral responses are not fully elucidated, altered microbiome-gut-brain axis signaling is believed to play an imperative role.  High-fat diet-induced changes ..read more

Hip mobility problems are a common issue that can significantly impact an individual's quality of life. These problems encompass a range of symptoms, including stiffness, pain, and a limited range of motion in the hip joint. Whether you're an athlete striving for peak performance or someone looking to maintain an active lifestyle, hip mobility is crucial for various activities, from walking and running to bending and lifting. The hips play a central role in the body's movement and stability. They serve as the foundation for many daily activities and are essential for maintaining proper posture ..read more

Chia seeds are tiny powerhouses packed with nutrients. Originally prized by ancient civilizations like the Aztecs and Mayans for their energy-boosting properties, they have been cultivated and consumed for centuries. Recently, these small black seeds of the Salvia hispanica plant, native to Mexico, have gained significant popularity in the health and fitness community, and for good reason. Chia seeds boast an impressive nutritional profile, including a rich content of protein, fiber, omega-3 fatty acids, vitamins, and minerals. For bodybuilders, nutrition plays a pivotal role in optimizing pe ..read more

A pinched nerve in the neck can cause significant discomfort and pain that radiates and hinders daily activities. Characterized by sharp pain, tingling, and sometimes numbness, this condition occurs when surrounding tissues, such as bones, muscles, or tendons, apply too much pressure to a nerve. Pressure on a nerve root exiting the spine may cause cervical radiculopathy — pain, numbness, tingling, and weakness that may spread beyond the neck into the arms, chest, shoulders, and upper back. Common causes include poor posture, injuries, repetitive movements, and degenerative conditions like arth ..read more