Back in 2018 I wrote a post for my “Supplements After 50” series on Creatine. Creatine’s an old standard in performance supplements. But recently I’ve learned that creatine has some new tricks up its sleeve, so I’ve updated the post. You can view the updated post here. The post Supplements After 50: Creatine (Updated) appeared first on David Scott's Blog ..read more

A friend of mine who was just released from the hospital due to diabetes complications hit me up for low-carb snack recommendations. He’s determined to clean the carbs and sugar out of his diet and he knows I live that low-carb life. I don’t snack often, but sometimes I’m on the run and I need something “just in case” so that I’m not stuck without food options. I’m partial to “salty crunchy” (which was a real challenge when I gave up tortilla chips!) so that’s the bulk of my low-carb snack list. But there are a couple of sweet snack/dessert options here as well. I hope it’s helpful! People’s ..read more

How Fasting, Time Restricted Eating, and Carnivore Helped me Lose 20 Pounds on Accident First of all, did I miss any buzzwords? I’m always testing my body. I use different workout methodologies about every 8 weeks. I add and remove things from my diet regularly to see how they affect how I feel, think, or look. This summer, however, I was on a bit of a quest to fix a problem. If you’ve read many posts here, you know that I’ve had some stomach issues for the past year. This may be TMI, but symptoms were bloating, incredible gas, irritable bowl, frequent – and often surprising – bowl movements ..read more

My Weekly HIIT Workout Supplies 4 Sport Cones A 50×100 open space Workout Description I love this little workout. It takes 20 minutes, works your tail off, and takes a minimum of setup and supplies. Find a flat, open, space like a soccer, rugby, or football field (or just an open field at your local neighborhood park). Mark the field at each corner with a sports cone. Your field should be 50 meters wide by 100 meters long. The TLDR is that you’ll set a timer for 20 minutes, then jog the 100 meter length, and  sprint the 50 meter width.  When the timer expires, you’re done. Get Cre ..read more

TLDR Your workout routine should take into account recovery time. This is especially true as you age (since it takes more time to recover). Scroll to “Training for recovery” to see my current workout routine for maximizing recovery. The Importance of Recovery Some guys, myself included, go balls to the wall in their workouts. We go all out during the workout, and we try to cram in as many gains as possible during the week. When I was in college I was at the gym twice each day, six days a week (only because the gym was closed on Sunday). I made incredible gains during that time. The problem wi ..read more

This morning I stumbled on this article by Paul Flannery titled “Extreme Athleticism Is the New Midlife Crisis” (https://medium.com/s/greatescape/extreme-athleticism-is-the-new-midlife-crisis-d87199a18bed). I love a good midlife crisis, and I agreed with most of what the article had to say. It was a shame that the title had a negative sound to it. Rather than a midlife “crisis”, extreme athleticism here is described as a way to protect us from the ravages of old age. When I turned 46 I decided to play rugby for the first time. My kids had played for years, and at 46, although I wasn’t “in shap ..read more

TLDR Try this 8 week hypertrophy (muscle-building) workout. Download the Excel spreadsheet here: Winter 2018 Hypertrophy Workout Hypertrophy Basics I alternate between different types of workouts during the year. Some of the year is about building strength (how much I can lift). Some of the year is dedicated to power (how much I can lift as quickly as possible). This winter I’ve chosen to concentrate on hypertrophy (muscle size).   There are at least 3 components to building muscle in the gym: Volume. Specifically, the number of sets per muscle group per week creates a more dramatic resu ..read more

This article is part of a series called “Supplements After 50”. You can view other posts in the series here: creatine, fish oil, vitamin D, magnesium, leucine, and protein. Why Zinc? Zinc is a micronutrient that is essential for your health. Zinc has been linked to a host of conditions (1) but for us middle-aged guys there are some specific reasons to supplement, like age-related vision loss, colon and rectal tumors, depression, muscle cramps, protein synthesis, and testosterone production(2). As an athlete and middle-aged man with steadily decreasing testosterone and sarcopenia (age-related ..read more