Myths vs. Facts: The Truth About Creatine & Why You Need It
At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content unless directly stated. This article by Mark DeLuna originally appeared here.
When it comes to health, wellness, fitness, weight loss, and dietary supplements, creatine is one of the most talked-about (and misunderstood) supplements on the market. Whether you’re looking to build strength, improve endurance, or support cognitive function, creatine is a powerhouse—but myths and misinformation often keep people from unlocking its full potential.
Let’s set the record straight and show you why Prestige Creatine Monohydrate is a game-changer for anyone serious about their health and fitness goals.
Myth 1: Doesn’t Creatine Make You Bloated?
Fact: Creatine pulls water into your muscles, not under your skin. This actually makes muscles look fuller and more defined—not bloated. While the scale may show a slight increase, it’s due to intramuscular water retention, not fat gain. Staying hydrated helps balance this effect, making creatine a perfect addition for those wanting both performance and aesthetic gains.
Bonus Tip: Pairing creatine with an intra-workout supplement or electrolyte formula like Prestige Hydrate can further optimize absorption and performance.
Myth 2: Isn’t Creatine Just for Bodybuilders?
Fact: Absolutely not! Creatine benefits everyone—not just bodybuilders. Whether you’re lifting, running, cycling, or simply trying to maintain long-term health, creatine supports:
Explosive strength and power
Enhanced endurance and recovery
Cognitive function, mental clarity, and focus
Better energy levels even when sleep-deprived
Protection against age-related muscle and bone loss
Even endurance athletes and active older adults can benefit from creatine supplementation for improved performance and overall wellness.
Myth 3: What If I Forget to Take Creatine Before My Workout?
Fact: Timing doesn’t significantly impact creatine’s effectiveness. The key to seeing results? Consistency.
Unlike pre-workouts that require timing for immediate effects, creatine works best when muscle stores are fully saturated over time. Whether you take it pre-workout, post-workout, or with a meal, the important part is daily use—not the exact timing.
Myth 4: Doesn’t Creatine Harm Your Kidneys and Liver?
Fact: Decades of research show that creatine is safe for healthy individuals. It does not negatively impact kidney or liver function. Your body naturally produces creatine, and supplementation simply enhances those levels for improved performance and recovery.
Of course, if you have pre-existing kidney conditions, always consult with a healthcare provider before taking any supplement.
Myth 5: Do You Lose All Your Gains If You Stop Taking Creatine?
Fact: Muscle and strength gains stay as long as you keep training. While muscle water content may slightly decrease if you stop supplementing, your actual progress remains. You might notice a small drop in high-intensity performance, but your strength and endurance will stay intact with continued exercise.
Creatine for Health & Weight Loss
Did you know creatine isn’t just for bulking? It plays a key role in weight loss phases, too! Here’s how:
Preserves muscle mass in a caloric deficit, preventing muscle loss while burning fat.
Supports high-intensity workouts, even when energy intake is reduced.
Improves recovery, helping you train harder and more frequently without excess fatigue.
So whether you’re cutting, maintaining, or just trying to stay in peak shape, creatine is a must-have supplement.
Myth 6: Creatine Makes You Dehydrated & Causes Cramps
Fact: Actually, creatine improves muscle hydration and may reduce the risk of cramps when proper water intake is maintained. Research has shown that creatine users experience better overall hydration, recovery, and endurance—especially when combined with adequate electrolyte intake.
Myth 7: Creatine Doesn’t Work for Women
Fact: Creatine is just as beneficial for women as it is for men. It supports:
Muscle strength & endurance
Bone health & density (especially during menopause)
Energy levels & recovery
Hormonal balance
Cognitive function & mental clarity
For women looking to stay strong, maintain lean muscle, and improve recovery, creatine is an essential part of a well-rounded fitness and nutrition plan.
Final Thoughts: Should You Take Creatine?
If you’re looking to optimize your health, wellness, fitness, or weight loss journey, creatine is one of the most researched, effective, and safest supplements available.
Don’t let myths hold you back! Use our special referral link to get 30% OFF by CLICKING HERE & explore why we love Prestige Labs’ science-backed Creatine Monohydrate and other supplements!
the best supplements for women’s health
Women’s health needs evolve over time, requiring targeted nutrition to support energy, hormonal balance, bone strength, and overall wellness. While a balanced diet is essential, adding high-quality supplements can fill gaps and optimize health. Here’s a breakdown of the best supplements for women and how our affiliate brand, Prestige Labs, can help.
At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content unless directly stated. This article by Mark DeLuna originally appeared here.
Women’s health needs evolve over time, requiring targeted nutrition to support energy, hormonal balance, bone strength, and overall wellness. While a balanced diet is essential, adding high-quality supplements can fill gaps and optimize health. Here’s a breakdown of the best supplements for women and how Prestige Labs can help.
1. Multivitamins for Everyday Wellness
Women need a broad spectrum of vitamins and minerals to maintain optimal health. A well-formulated multivitamin ensures daily nutrient coverage, supporting immune health, energy production, and hormonal balance.
Best Pick: Prestige Her Multi – Packed with essential nutrients, including folate, iron, calcium, and magnesium, to support metabolism, digestion, and overall well-being.
2. Iron for Energy and Vitality
Iron deficiency is common among women, especially those with heavy menstrual cycles. Low iron levels can lead to fatigue, weakness, and impaired cognitive function.
Best Pick: Prestige Her Multi – Contains iron in a bioavailable form to combat fatigue and promote red blood cell production.
3. Omega-3 Fatty Acids for Heart and Brain Health
Omega-3s support cardiovascular health, reduce inflammation, and promote cognitive function. They are especially beneficial for women dealing with hormonal imbalances and mood swings.
Best Pick: Prestige EFA Complex – A premium blend of omega-3s, evening primrose oil, and vitamin D3 to support heart, brain, and hormone health.
4. Collagen for Skin, Hair, and Joint Support
Collagen production declines with age, leading to wrinkles, brittle nails, and joint discomfort. Supplementing with collagen helps maintain youthful skin, strong hair, and flexible joints.
Best Pick: Prestige Collagen – Hydrolyzed collagen peptides for superior absorption, promoting skin elasticity and joint health.
5. Adaptogens for Stress and Hormonal Balance
Chronic stress can disrupt hormones, leading to fatigue, weight gain, and mood swings. Adaptogens help regulate stress hormones and support adrenal function.
Best Pick: Prestige Cravings Crusher – Includes ashwagandha and rhodiola rosea to help manage stress, reduce cravings, and promote balanced cortisol levels.
6. Calcium and Vitamin D for Bone Strength
Women are at higher risk for osteoporosis, making calcium and vitamin D crucial for bone health and preventing fractures.
Best Pick: Prestige Her Multi – Includes calcium and vitamin D for strong bones and enhanced absorption.
7. Magnesium for Relaxation and Recovery
Magnesium is essential for muscle relaxation, sleep quality, and PMS symptom relief. Many women don’t get enough from their diet alone.
Best Pick: Prestige Sleep – Contains magnesium and calming botanicals to support deep, restful sleep and muscle recovery.
Final Thoughts
The right supplements can empower women to take control of their health, from boosting energy to improving hormonal balance. Prestige Labs offers high-quality, science-backed supplements to help you feel your best at every stage of life.
Ready to optimize your health? Use our special referral link to get 30% OFF by CLICKING HERE & explore why we love Prestige Labs’ women’s health supplements!
Training Volume: Is more “Always” Better for Muscle Growth?
At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by Andre Adams originally appeared here.
In resistance training research, it is well-established that muscle growth tends to occur more rapidly during the early stages of a training program. Over time, as individuals become more well-trained, the rate of muscle gain naturally begins to slow (1). To prevent stagnation and continue progressing, it is often recommended that gym goers incorporate more advanced training techniques or adjust training variables strategically (2).
For instance, research suggests that resistance-trained individuals may benefit from periodically increasing their weekly set volumes, either to target lagging muscle groups, or to maximize overall hypertrophic adaptations (2). Evidence supporting this comes from a 2022 study by Scarpelli and colleagues (3), which found that tailoring resistance training volume—specifically by increasing weekly sets by 20% for the quadriceps—resulted in superior muscle growth compared to a fixed volume of 22 weekly sets. Over an 8-week period of unilateral leg exercises, the individualized program achieved a 9.9% increase in quadriceps muscle size, compared to a 6.2% increase with the standardized volume. These findings suggest that progressive volume increases may enhance hypertrophic adaptations.
Interestingly, however, other studies on the topic, such as those by Ostrowski et al. (4) and Aube et al. (5), reported no significant differences in muscle growth or strength, when baseline training volumes were taken into account. Both studies observed inconsistent results when adjusting training volumes relative to baseline. The inconsistent results from these studies underscore the uncertainty regarding whether increasing training volume relative to baseline effectively enhances muscle growth or strength in trained individuals. These variations are particularly evident when considering differences in study design and the specific muscle groups tested. Additionally, research on adjusting baseline training volume for muscles other than the quadriceps and for strength improvements is still quite limited.
So let’s take a look at what they did? Hear my thoughts in this video:
The group of researchers here at the University of South Florida, recruited 42 recreationally trained men and women between the ages 18-35 to participate in this study. The participants had to have trained their biceps for at least 6 months prior to enrolling in the study. Participants were randomly assigned to have one arm continue with the same number of sets they were accustomed to, directly targeting the biceps each session, while the other arm performed an additional 2 sets per session. So for example, if a participant had previously been performing 4 sets of bicep curls per session, one arm simply continued performing 4 sets, while the opposite arm performed 6 sets.
All sets of exercise were taken to task failure, or the point at which the participants could no longer perform an additional repetition with good form, focusing within an 8-12 rep range. All sets were performed using the unilateral standing dumbbell curl exercise, and the participants trained 2x per week for a total of 12 weeks, 8 of which were supervised by the research team and 4 occurred at the participants gym of choice. The researchers measured bicep muscle thickness across multiple sites, including the 50, 60, 70% sites, and 1RM strength was also measured pre- and post-intervention.
So what did they find?
After the 12-week training intervention, the researchers observed a significant increase in muscle size at each site of the biceps, with muscle thickness increasing by approximately 0.14 – 0.16 cm. Interestingly, there were no significant differences observed between the two training conditions, meaning, both conditions increased muscle size to a similar magnitude after the 12 weeks. Similarly, for muscle strength adaptations, researchers observed no significant differences between the two conditions. Both conditions increased their 1RM strength by about 2kg after the 12-week training period.
So what does this mean for me?
While some data suggests that periodically increasing set volume can enhance muscle growth, the current study found no advantage to prescribing additional sets compared to sticking with an individual’s baseline training volume. Instead, the extra 2 sets per session (or 4 weekly sets) seemed redundant for stimulating further muscle growth.
In other words, it seems as though the participants’ baseline training volume was already a sufficient stimulus to maximize muscle growth adaptations in these previously trained lifters.
It is also possible that the additional sets could have been more effective if they were applied to a different exercise targeting the biceps, for example, preacher curls, rather than adding more sets of the same exercise which was the standing dumbbell curl. Another option which might have helped stimulate muscle growth more effectively could be distributing the additional sets across three training sessions instead of two, however, this could not be answered with the current study design.
So what are my practical takeaways from this paper:
In summary, this study found that increasing the number of sets beyond baseline did not lead to greater muscle growth in recreationally trained individuals, compared to sticking with the baseline training volume. Both training conditions were similarly effective in promoting significant increases in muscle thickness and 1RM strength of the biceps. In the context of training to maximize muscle growth, there are a multitude of ways that we can adjust our training in order to avoid growth plateaus. It seems that simply adding more sets of the same exercise, while an easy adjustment to make, might not be the most effective change if you’re already performing enough sets for a given muscle group. Instead, consider progressing through other strategies, like increasing the load or weight you lift, adding additional training sessions, or including different exercises that target the muscle in a new way.
References
Aube D, Wadhi T, Rauch J, Anand A, Barakat C, Pearson J, et al. Progressive resistance training volume: Effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. Journal of Strength and Conditioning Research. 2022;36(3):600-7.
Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.
Does muscle length affect regional hypertrophy?
Training at longer-muscle lengths has gained significant attention in recent years, largely due to studies suggesting that exercises emphasizing more extended joint angles may enhance muscle growth.
While the mechanism underlying the additional muscle growth remains unclear, nearly all comparisons of shorter- and longer-muscle length training have shown greater muscle growth from longer-muscle length training. However, one surprising aspect of these studies was that, usually, distal measurement sites would benefit disproportionately from longer-muscle length training.
October 23, 2024
At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by Stronger By Science originally appeared here.
Training at longer-muscle lengths has gained significant attention in recent years, largely due to studies suggesting that exercises emphasizing more extended joint angles may enhance muscle growth.
While the mechanism underlying the additional muscle growth remains unclear, nearly all comparisons of shorter- and longer-muscle length training have shown greater muscle growth from longer-muscle length training. However, one surprising aspect of these studies was that, usually, distal measurement sites would benefit disproportionately from longer-muscle length training.
Let’s back up, though. What is a distal measurement site? A distal measurement site refers to a point located farther from the center of the body or the attachment point of a muscle. In muscle growth studies, distal sites typically refer to the muscle regions closer to the ends of the limbs (e.g., near the elbow or knee) rather than the mid-belly or proximal regions (closer to the torso or point of muscle origin). For the triceps, a proximal measurement point would be closer to its origin - the shoulder - whereas a distal measurement point would be closer to the insertion site - the elbow.
Physique athletes and recreational lifters alike usually desire uniform, balanced muscle hypertrophy. So, if longer-muscle length training were to cause “uneven” muscle growth, this could be an additional consideration when incorporating longer-muscle length training. This study sought to determine whether muscle length actually induced regional muscle hypertrophy.
In our recently pre-printed meta-analysis, we searched for all studies that manipulated muscle length and measured at least a couple of measurement sites (i.e. proximal, mid-belly, distal).
We found 12 studies examining the effects of training at different muscle lengths on hypertrophy in various regions of muscles.
To briefly touch on methods: since we employed a Bayesian meta-analysis, we opted to employ a few different priors to reflect the prior beliefs of different authors. Likewise, we discussed and agreed on how large an effect needed to be to be deemed meaningful or worth caring about.
When data were analyzed this way, there was some evidence for a regional effect of muscle length, but the effect was very modest at best (i.e. trivial). Directionally, longer-muscle length training did slightly increase muscle growth at all sites, and the effect increased slightly when looking at more distal measurement sites. However, at all measurement sites, there was only a ~3-40% probability that the effect was large enough to be meaningful.
Importantly, though, the contrast in muscle length within existing studies was usually quite modest, making it difficult to gain a clear understanding of the relationship between muscle length and regional hypertrophy. On average, there was only a 21.8% difference in average muscle length trained between the shorter- and longer-muscle length groups in a given study. So, if the shorter-muscle length condition trained at an average muscle length of 40%, the longer-muscle length condition trained at an average muscle length of 61.8%. Very few studies used a larger contrast than this.
Let’s assume that the effect of muscle length on regional hypertrophy grows as contrast grows - assuming a linear relationship, for example. Since the average difference in muscle length between groups was relatively small in existing studies, the resulting effects were slated to be modest, by design.
However, it’s also possible that this modest difference reflects the typical real-world effects of muscle length on hypertrophy. For example, if someone did half squats (which typically correspond to about 90 degrees of knee flexion), and someone else squatted below parallel (which typically requires about 120 degrees of knee flexion), the average degree of knee flexion in those two exercises would be approximately 45 degrees of the half squats, versus 60 degrees for the below-parallel squats. Since muscle lengths scale with joint ranges of motion, the differences in average quad muscle length for that comparison would likely be around 15%. Larger contrasts than that would require even larger differences in ROM (for example, comparing full squats to quarter squats).
So, while longer-muscle length training likely causes at least slightly more muscle growth than shorter-muscle length training, to ascertain whether there could be a meaningful regional hypertrophy effect, future studies would ideally look at larger contrasts (i.e. bigger differences in muscle length trained).
Being Active When You Have Depression and Anxiety…EXERCISE IS MEDICINE.
Do you want to feel better, move better and sleep better? Experts now say that any physical activity counts toward better health – even just a few minutes! Studies show that physical activity can reduce symptoms of depression and anxiety as effectively
At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by ACSM originally appeared here.
Do you want to feel better, move better and sleep better?
Experts now say that any physical activity counts toward better health – even just a few minutes! Studies show that physical activity can reduce symptoms of depression and anxiety as effectively as medication—and without unwanted side effects. Even a little bit of lower-intensity activity can help. Greater amounts of more vigorous exercise have an even bigger effect. Exercise also decreases symptoms of anxiety, both overall and in the moment. Both aerobic activity and strength training can be used to manage depression and anxiety alone or with other treatments like medication and therapy. Talk with your health care provider about what may work best for you.
Getting Started:
Start Small If you have trouble working up the energy or motivation to exercise, find an activity you’ll enjoy and set small, realistic goals. Begin with short periods (like 5, 10 or 15 minutes, or set a goal to walk around the block). Gradually progress. Reach out Being active with others can improve your mood and help you get out of a sad or anxious frame of mind. Join an activity club, sports team or online activity group. Find an activity buddy and meet regularly doing something you both enjoy. Motivation:
What will help you stick with an activity plan? Some people find it helpful to schedule activity at a certain time of day. Others give themselves a fitness challenge. Be Active Outside You’ll benefit from being active outdoors or in nature, particularly if you have Seasonal Affective Disorder (SAD). Bundle up in winter to benefit from this natural form of light therapy!
To stay safe and injury free: • Start with light to medium effort. • Gradually increase your pace and time spent being active. Start low and go slow! • Warm up and cool down (easy pace) before and after exercise.
Aerobic Activity:
Aerobic activity increases your heart rate and breathing. Build up from doing at least 150 minutes/ week of moderate-intensity activity (like a brisk walk, light cycling or water exercise) or 75 minutes/ week of vigorous activity (like jogging, singles tennis or hiking hills). What? Any rhythmic activity How often? 3–5 days/week How hard? Fairly light to somewhat hard How much? Start with a few minutes. Gradually build up to 30-60 minutes over the day. What? Hand weights, resistance bands, weight machines or your own body (for example, kitchen counter push-ups or chair squats) How often? At least 2 days/week *Rest day in between How hard? Start with light effort. Build up to medium or hard effort. How much? 10-15 repetitions to start (for each major muscle group). Build up to 8-12 reps of challenging effort. Repeat 2-4 times. Strength Training Strength training, for example working with weights or resistance bands, makes you stronger and improves your overall health. Plus, strength training can make daily activities like lifting laundry baskets or yardwork easier and safer. Other Types of Physical Activity Yoga, Pilates and tai chi can improve your mood and have been shown to help many people with depression or anxiety. To improve flexibility, stretch a muscle to the point of feeling tightness for 10- 30 seconds (30-60 seconds for older adults). Remember: Fit in 5 or 10 minutes here and there. Or go for 20-30 minutes. Be active however and wherever you can. To lose weight, do twice as much activity. Aerobic Activity Cautions: • Some psychotropic medications can cause dizziness, slower movement and coordination problems, especially when you first start taking them or change your dosage. Check with your health care provider about these effects. • Drink plenty of fluids before, during and after exercise.
Strength Training:
Strength training, for example working with weights or resistance bands, makes you stronger and improves your overall health. Plus, strength training can make daily activities like lifting laundry baskets or yardwork easier and safer. Other Types of Physical Activity Yoga, Pilates and tai chi can improve your mood and have been shown to help many people with depression or anxiety. To improve flexibility, stretch a muscle to the point of feeling tightness for 10- 30 seconds (30-60 seconds for older adults). Remember: Fit in 5 or 10 minutes here and there. Or go for 20-30 minutes. Be active however and wherever you can. To lose weight, do twice as much activity. Aerobic Activity Cautions: • Some psychotropic medications can cause dizziness, slower movement and coordination problems, especially when you first start taking them or change your dosage. Check with your health care provider about these effects. • Drink plenty of fluids before, during and after exercise. Take a minute and write down the answer to the question:
How will I get started this week? ________________________________________________ _____________________________________________
Does Eating Fast Make You Gain More Weight?
Fast eating is associated with excess body weight. Learn more of how fast eating effects weight gain, and tips on how to slow down and the numerous ways it can help support your overall health & weight.
At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by Hrefna Palsdottir originally appeared here.
A lot of people eat their food fast and mindlessly.
It’s a very bad habit that can lead to overeating, weight gain, and obesity.
This article explains why eating too fast may be one of the leading drivers of weight gain.
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Can make you overeat
In today’s busy world, people often eat quickly and in a hurry.
However, your brain needs time to process signals of fullness (1Trusted Source).
In fact, it may take up to 20 minutes for your brain to realize that you’re full.
When you eat fast, it’s much easier to eat a lot more food than your body really needs. Over time, excess calorie intake can lead to weight gain.
One study in children found that 60% of those who ate rapidly also overate. The fast eaters were also 3 times more likely to be overweight (2Trusted Source).
SUMMARY
It takes your brain around 20 minutes to realize that you have had enough to eat. Being a fast eater is associated with overeating.
Linked to an increased risk of obesity
Obesity is one of the biggest health problems worldwide. It’s a complex disease that is not simply caused by poor diet, inactivity, or lack of willpower.
In fact, complicated environmental and lifestyle factors are at play (3Trusted Source).
For example, fast eating has been studied as a potential risk factor for becoming overweight and obese (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
One recent review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared with slow eaters (9Trusted Source).
SUMMARY
Fast eating is associated with excess body weight. In fact, fast eaters may be up to twice as likely to be obese compared with those who eat slowly.
May lead to other health problems
Eating fast not only increases your risk of becoming overweight and obese, it’s also linked to other health problems, including:
Insulin resistance. Eating too quickly is linked to a higher risk of insulin resistance, which is characterized by high blood sugar and insulin levels. It’s a hallmark of type 2 diabetes and metabolic syndrome (10Trusted Source, 11Trusted Source, 12Trusted Source).
Type 2 diabetes. Eating fast has been associated with a higher risk of type 2 diabetes. One study found that fast eaters were 2.5 times more likely to get the disease compared with those who ate slowly (13Trusted Source, 14Trusted Source).
Metabolic syndrome. Rapid eating and the associated weight gain may increase your risk of metabolic syndrome, a group of risk factors that may raise your risk of diabetes and heart disease (15Trusted Source, 16Trusted Source).
Poor digestion. Fast eaters commonly report poor digestion as a consequence of eating too quickly. They may take larger bites and chew their food less, which may affect digestion.
Lower satisfaction. Fast eaters tend to rate their meals as less pleasant, compared with slow eaters. This may not be a health problem per se but is important nonetheless (17Trusted Source).
SUMMARY
Eating fast may increase your risk of type 2 diabetes, insulin resistance, and metabolic syndrome. It may also lead to poor digestion and decreased your enjoyment of food.
How to slow down your eatingEating more slowly may provide various health benefits.
It may increase your levels of fullness hormones, help you feel more satisfied, and decrease your calorie intake (1Trusted Source, 17Trusted Source).
It also improves your digestion and enjoyment of food.
If you want to eat slower, here are a few techniques you can try:
Don’t eat in front of screens. Eating in front of a TV, computer, smartphone, or other device may cause you to eat fast and mindlessly. It can also make you lose track of how much you have eaten.
Put your fork down between each mouthful. This helps you slow down and enjoy each bite more.
Don’t get too hungry. Avoid becoming extremely hungry between meals. It can make you eat too fast and make poor food decisions. Keep some healthy snacks around to prevent this from happening.
Sip on water. Drinking water throughout your meal will help you feel full and encourage you to slow down.
Chew thoroughly. Chew your food more often before swallowing. It may help to count how many times you chew each bite. Aim to chew each mouthful of food 20–30 times.
Eat foods rich in fiber. High-fiber foods like fruits and vegetables are not only very filling but also take quite a long time to chew.
Take small bites. Taking smaller bites may help you slow down your eating pace and make your meal last longer.
Eat mindfully. Mindful eating is a powerful tool. The fundamental principle behind it is to pay attention to the food you’re eating. Some of the exercises above are practiced in mindful eating.
Like all new habits, eating slowly takes practice and patience. Start with just one of the tips above and develop the habit from there.
SUMMARY
Slow eating techniques include chewing more, drinking plenty of water, eating without distractions, and avoiding extreme hunger.
The bottom line
Eating quickly is a common practice in today’s fast-paced world.
While it can save you a few minutes during mealtimes, it also increases your risk of various health problems, including obesity and type 2 diabetes.
If weight loss is your goal, eating fast may be hindering your progress.
Eating more slowly, on the other hand, can provide powerful benefits — so slow down and savor each and every bite.
Does Eating Slowly Help You Lose Weight?
Many people eat their food quickly and carelessly.
This may lead to weight gain and other health issues.
Eating slowly may be a much smarter approach, as it could provide a number of benefits.
This article explores the benefits of eating slowly.
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Eating too fast can cause weight gain
People who eat quickly tend to weigh more than those who don’t (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
In fact, fast eaters are up to 115% more likely than slower eaters to be obese (3Trusted Source).
They also tend to gain weight over time, which may be partially due to eating too fast.
In one study in over 4,000 middle-aged adults, those who said they ate very fast tended to be heavier and had gained the most body weight since age 20 (5Trusted Source).
Another study examined weight change in 529 men over 8 years. Those who reported being fast eaters gained more than twice as much weight as self-described slow or medium-paced eaters (6Trusted Source).
SUMMARY
Studies show that people who eat quickly tend to be heavier and gain more weight over time, compared with slower eaters.
Eating slowly helps you eat less
Your appetite and calorie intake is largely controlled by hormones.
After a meal, your gut suppresses a hormone called ghrelin, which controls hunger, while also releasing fullness hormones (7Trusted Source).
These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and helping you stop eating.
This process takes about 20 minutes, so slowing down gives your brain the time it needs to receive these signals.
Eating slowly can increase fullness hormones
Eating too quickly often leads to overeating, as your brain doesn’t have enough time to receive fullness signals.
Additionally, eating slowly has been shown to decrease the amount of food consumed during the meal due to an increase in fullness hormones (8Trusted Source, 9Trusted Source, 10Trusted Source).
In one study, 17 healthy people with a normal weight ate 10.5 ounces (300 grams) of ice cream on 2 occasions. During the first, they at the ice cream within 5 minutes, but during the second, they took 30 minutes (8Trusted Source).
Their reported fullness and levels of fullness hormones increased significantly more after eating the ice cream slowly.
In a follow-up study, this time in people with diabetes, as well as overweight or obesity, slowing down did not increase fullness hormones. However, it significantly increased rates of fullness (11Trusted Source).
Other research shows that young people with obesity experience higher levels of fullness hormones when they eat slowly (12Trusted Source, 13Trusted Source).
Eating slowly can decrease calorie intake
In one study, people with normal weight or overweight ate at different paces. Both groups ate fewer calories during the slowest-paced meal, although the difference was only statistically significant in the normal-weight group (10Trusted Source).
All participants also felt fuller for longer after eating more slowly, reporting less hunger 60 minutes after the slow meal than after the fast one.
This spontaneous reduction in calorie intake should lead to weight loss over time.
SUMMARY
Eating slowly increases the levels of gut hormones responsible for feeling full, which may help reduce calorie intake.
Eating slowly promotes thorough chewing
To eat slowly, you need to chew your food thoroughly before swallowing.
This can help you reduce calorie intake and lose weight.
In fact, several studies have found that people with weight problems tend to chew their food less than people with normal weight do (14Trusted Source, 15Trusted Source).
In one study, researchers asked 45 people to eat pizza until full while chewing at different rates — normal, 1.5 times more than normal, and twice the normal rate (16Trusted Source).
The average calorie intake decreased by 9.5% when people chewed 1.5 times more than normal and nearly 15% when they chewed twice as much as usual.
Another small study noted that calorie intake decreased and fullness hormone levels increased when the number of chews per bite increased from 15 to 40 (17Trusted Source).
However, there may be a limit to how much chewing you can do and still enjoy a meal. One study found that chewing each bite for 30 seconds reduced snacking later on — but also significantly reduced meal enjoyment (18Trusted Source).
SUMMARY
Chewing food thoroughly slows down your eating pace and reduces the number of calories you take in, which can lead to weight loss.
Other benefits of eating slowly
Eating slowly may also improve your health and quality of life in other ways, including:
increasing your enjoyment of food
improving your digestion
helping you better absorb nutrients
making you feel calmer and more in control
reducing your levels of stress
SUMMARY
There are many other good reasons to eat more slowly, including improved digestion and reduced stress.
How to slow down and lose weight
Here’s some advice to help you start eating more slowly:
Avoid extreme hunger. It’s hard to eat slowly when you’re very hungry. To prevent extreme hunger, keep some healthy snacks on hand.
Chew more. Count how many times you normally chew a bite of food, then double that amount. You may be surprised at how little you usually chew.
Set your utensils down. Putting down your fork between bites of food will help you eat more slowly and savor each bite.
Eat foods that need chewing. Focus on fibrous foods that require a lot of chewing, such as vegetables, fruits, and nuts. Fiber can also promote weight loss.
Drink water. Make sure to drink plenty of water or other zero-calorie beverages with your meals.
Use a timer. Set your kitchen timer for 20 minutes and do your best not to finish before the buzzer goes off. Aim for a slow, consistent pace throughout the meal.
Turn off your screens. Try to avoid electronic devices, such as television and smartphones, while eating.
Take deep breaths. If you begin to eat too quickly, take some deep breaths. This will help you refocus and get back on track.
Practice mindful eating. Mindful eating techniques help you pay more attention to what you’re eating and gain control of your cravings.
Be patient. Change takes time, as it takes about 66 days for a new behavior to become a habit (19Trusted Source).
SUMMARY
With practice and a few tried-and-true techniques, eating slowly will become easier and more sustainable.
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The bottom line
Eating too quickly can lead to weight gain and decreased enjoyment of food.
However, slowing down can increase fullness and promote weight loss. It also provides other health benefits.
If you minimize your screen time, chew more, and focus on high-fiber foods, you’ll be well on your way to slower eating.
The Comprehensive Approach: Semaglutide for Weight Loss and the Role of Strength Training
In the pursuit of effective weight loss solutions, the integration of multiple strategies can often yield the best results. While medications like semaglutide offer promising avenues for shedding excess pounds, incorporating strength training into your regimen can enhance the overall effectiveness of your weight loss journey. Let's explore the importance of strength training in conjunction with semaglutide for optimal results.
In the pursuit of effective weight loss solutions, the integration of multiple strategies can often yield the best results. While medications like semaglutide offer promising avenues for shedding excess pounds, incorporating strength training into your regimen can enhance the overall effectiveness of your weight loss journey. Let's explore the importance of strength training in conjunction with semaglutide for optimal results.
### Harnessing the Power of Semaglutide:
Semaglutide has emerged as a game-changer in the realm of weight management, offering significant benefits such as appetite suppression, metabolic improvements, and substantial weight loss. By leveraging the body's natural mechanisms through mimicking the action of GLP-1, semaglutide helps individuals achieve their weight loss goals more effectively than diet and exercise alone.
### Enhancing Results with Strength Training:
While semaglutide addresses key aspects of weight loss, including appetite regulation and metabolic health, incorporating strength training into your routine can further amplify its benefits. Here's why strength training is essential while on semaglutide:
#### 1. Preserving Lean Muscle Mass:
During weight loss, the body tends to lose both fat and muscle tissue. Strength training helps mitigate muscle loss by stimulating muscle protein synthesis and preserving lean muscle mass. This is crucial for maintaining metabolic rate and overall physical function, ensuring that the weight lost primarily consists of fat rather than muscle.
#### 2. Boosting Metabolism:
Unlike traditional cardio exercises, which primarily burn calories during the activity, strength training leads to a sustained increase in metabolism even after the workout is complete. This post-exercise metabolic boost, known as excess post-exercise oxygen consumption (EPOC), helps burn additional calories and contributes to greater overall fat loss.
#### 3. Improving Body Composition:
While weight loss medications like semaglutide primarily target overall weight reduction, strength training focuses on reshaping the body by reducing body fat percentage and increasing muscle tone. This results in a more defined and sculpted physique, enhancing both physical appearance and metabolic health.
#### 4. Enhancing Bone Density:
Strength training exerts mechanical stress on bones, which stimulates bone remodeling and increases bone density. This is particularly beneficial for individuals at risk of osteoporosis or bone-related issues, as it helps strengthen bones and reduce the risk of fractures.
### Integrating Strength Training into Your Routine:
Incorporating strength training into your weight loss journey doesn't have to be daunting. Start by incorporating resistance exercises such as squats, lunges, deadlifts, and push-ups into your workouts. Aim for at least two to three strength training sessions per week, focusing on all major muscle groups.
### Conclusion:
Semaglutide offers a powerful tool for weight loss, addressing key physiological mechanisms to facilitate sustainable results. However, to maximize the efficacy of semaglutide and achieve comprehensive weight loss outcomes, integrating strength training into your regimen is essential. By preserving lean muscle mass, boosting metabolism, improving body composition, and enhancing bone density, strength training complements the effects of semaglutide and paves the way for a healthier, more vibrant lifestyle.
Remember, consistency and perseverance are key to success. By embracing a holistic approach that combines medication, strength training, and other lifestyle modifications, you can unlock your body's full potential and achieve lasting transformation. Consult with a healthcare professional or fitness expert to develop a personalized plan that aligns with your goals and preferences. With dedication and determination, you can embark on a journey to optimal health and well-being.
Are you ready to harness the combined power of semaglutide and strength training for your weight loss goals? Share your thoughts and experiences in the comments below!
best foods to eat before, during & after your WORKOUT
To optimize workout nutrition for strength &/or hypertrophy, it's important to focus on providing your body with the right balance of nutrients & timing.
Read on to learn how to break down your pre, post and even intra workout nutrition & properly time meals to get the most from your workouts.
PERI-WORKOUT NUTRITION:
THE TIMING OF NUTRIENTS AROUND A WORKOUT
To optimize peri-workout nutrition for strength &/or hypertrophy, it's important to focus on providing your body with the right balance of nutrients & timing.
1. Protein: Including a high-quality protein source before your workout can support muscle protein synthesis and repair. Lean meats, eggs, dairy products, or plant-based protein options like tofu or legumes are good choices.
2. Carbohydrates: Consuming complex carbohydrates before a workout can provide a readily available source of energy. Opt for whole grains, fruits, or starchy vegetables to fuel your muscles.
3. Timing: Aim to have your pre-workout meal or snack 1-2 hours before exercising & your post-workout meal no more than 5 hours after finishing your pre-workout meal. This allows enough time for digestion and absorption, alongside fueling/giving your body the necessary nutrients to support both building and repairing.
4. Hydration: Staying hydrated is crucial for optimal performance. Make sure to drink enough fluids before and during your workout to maintain proper hydration levels.
5. Personalization: The ideal pre-workout nutrition may vary depending on individual preferences and tolerances. Experiment with different food options to find what works best for your body.
…Now that we have a general understanding, let’s fine tune things!
PRE & POST WORKOUT MEAL TIMING:
Pre & Post workout meals should not be separated by more than approximately 3-4 hours, given a specific resistance training session is 45-90 minutes long
→ Possible exceptions are between 5-6 hours if you eat a large pre-workout meal
That said, there is some flexibility here and certain factors are going to make timing more important, and matter most including:
🔹IF YOU’RE LEANER
🔹IF YOU’RE ON LOWER CALORIES
🔹IF YOU TRAIN HIGH VOLUME
→ If we have to choose, the PRE WORKOUT MEAL is arguably more important, as it is going to:
🔹PROVIDE FUEL FOR YOUR WORKOUT
🔹CREATE AN ANABOLIC (muscle-building) ENVIRONMENT (primarily via protein)
PRE WORKOUT MEAL GUIDELINES
PROTEIN:
0.5g protein / kg bodyweight
Ex) 150 lb person = 30-40 grams protein
CARBS:
1g carbs / kg bodyweight + 1 serving of fruit
Ex) 150lb person = 60-70 grams carbs which includes 1 serving of fruit
FATS:
+ 0-20g fat
(this depends on your daily goals & how soon you’ll be working out because fat takes longer to digest than carbs or protein)
➡️ The closer you are to your workout, the lower your overall calorie, fat & fiber intake should be.
WHY??? A larger gap between pre-workout meal & workout, allows for more calories &fat in your meal
➡️ Most people do best eating 60-90 minutes before their workout, to best digest & provide energy, equaling optimal digestion and less bloat.
NOTEWORTHY! This range is flexible and depends on individual digestion.
(I personally prefer a range closer to 90-120 minutes.)
POST-WORKOUT GUIDELINES:
REMINDER → Aim to keep PRE + POST meals within a 5 hr total window
PROTEIN:
0.5g protein / kg bodyweight
CARBS:
0.5g - 1.5g carb / kg bodyweight
Carbs & fat less important, less needed for immediate energy, but should include carbs for glycogen synthesis, esp for full body workouts
→ Include some fruit!
EXAMPLE PRE-WORKOUT MEALS:
▪ PROTEIN OATS
▪ OATS W/ A PROTEIN SHAKE ON THE SIDE
▪ PROTEIN MILK CEREAL
▪ EGGS & TOAST
▪ GREEK YOGURT AND GRANOLA
🆘 LAST MINUTE MEAL OPTION! (30 mins or less before training):
→ Grab a piece of fruit and a protein shake
BONUS!!! SPECIAL SCENARIOS:
INTRA-WORKOUT MEAL GUIDELINES (During workout):
🔹Intra-Workout meal is NOT required if you had a pre-workout meal, but still good to consider if:
you're training >1hr workout / elite athlete / in a lean caloric deficit
🔹 Wait until around 30+ mins into training:
Then add 0.5g carbs/per minute of remaining training (preferably in drinkable form)
For Example, a workout totaling 90 minutes would include about 30 grams of carbs
🔹Look for immediate digestible energy such as Gatorade, Kool-aid, Coconut Water, Tang, etc
NOTE ON WEIGHT-LOSS GOALS:
→ If you’re working on losing body fat, even adding 5-10 grams of liquid sugar can go a long way in saving your workout & helping to stabilize blood-glucose levels
TRAIN FASTED?
Training fasted is typically not ideal, but I know from personal experience and coaching, some people perform better on an empty stomach or need to workout early in the morning.
→ When training fasted:
INTRA workout &/or POST workout nutrition becomes more important
DURING YOUR WORKOUT:
→ Take EAA’s or try to sip on about 10 grams of protein powder throughout your workout &/or add BCAA’s to your waterPRE-WORKOUT HYDRATION:
The amount of water you should drink before and during exercise can vary depending on factors such as intensity, duration, and individual sweat rates. However, here are some general guidelines:
1. Pre-workout hydration:
It's essential to start your workout properly hydrated. Aim to drink about 16 to 20 ounces (473 to 591 milliliters) of water 2 to 3 hours before your exercise session. This allows time for your body to absorb and distribute the fluids.
2. During workout hydration:
During exercise, it's important to replenish fluids to maintain optimal hydration levels. A general guideline is to drink about 7 to 10 ounces (207 to 296 milliliters) of water every 10 to 20 minutes, depending on your sweat rate and the intensity of your workout. If you're engaged in prolonged or intense exercise, you may need to consume electrolyte-containing beverages or sports drinks to replace lost electrolytes.
3. Individual considerations:
It's crucial to listen to your body's thirst cues and adjust your fluid intake accordingly. Factors such as temperature, humidity, and personal hydration needs can influence your water requirements. If you're unsure about your specific hydration needs, consulting with a healthcare professional or sports nutritionist can provide personalized recommendations.
Remember that hydration is a continuous process, and it's important to drink fluids throughout the day to maintain overall hydration. Additionally, it's essential to be mindful of overhydration, as excessive water intake can have negative health effects. Finding the right balance and adjusting your fluid intake based on your individual needs and circumstances is key.
Source:
(PDF) Nutrient timing revisited: Is there a post-exercise anabolic window?
Tips to stay on track this holiday season
Halloween is over, so you know what that means… from now until New Year’s it’s that time of year when all caution and healthy habits are thrown to the wind! Let’s make this year different. Absolutely, staying on track during the holidays can be challenging, but it’s absolutely possible and here are some effective strategies to help you enter into 2024 feeling better than ever before :
1. **Plan Ahead:** Set specific, realistic goals for the holiday season, whether it's maintaining your workout routine, sticking to a healthy eating plan, or managing stress.
2. **Moderation:** Enjoy holiday treats in moderation rather than complete restriction, balancing indulgences with healthier choices.
3. **Stay Active:** Maintain physical activity by scheduling workouts, going for walks, or engaging in holiday-themed activities that involve movement.
4. **Mindful Eating:** Be mindful of portion sizes, listen to your body's hunger cues, and savor the flavors of your food, avoiding mindless eating.
5. **Support System:** Share your goals with friends or family for accountability and seek support in staying on track.
6. **Prioritize Self-Care:** Manage stress by incorporating relaxation techniques, such as meditation, deep breathing, or yoga, to support overall well-being.
7. **Stay Hydrated:** Ensure adequate water intake, which can aid in controlling appetite and maintaining overall health.
Remember, it's important to enjoy the holiday season, but with a balance that aligns with your health and wellness goals.
Best Ways to Stay Active While Traveling
Staying active while traveling can be a challenge, but it's certainly possible with a little planning and creativity. Here are some of the best ways to work out while traveling:
1. Bodyweight Exercises: You don't need any equipment to perform bodyweight exercises. Try push-ups, squats, lunges, planks, and burpees in your hotel room or a nearby park.
2. Resistance Bands: Portable resistance bands are lightweight and take up little space in your luggage. You can use them for a variety of exercises, including bicep curls, shoulder presses, and leg lifts.
3. Jump Rope: A jump rope is a fantastic cardio workout that's easy to pack. It's great for getting your heart rate up and burning calories.
4. Yoga or Pilates: Travel-sized yoga mats or simply a towel can make it easy to practice yoga or Pilates in your hotel room or outdoors. Many hotels also offer yoga classes or have yoga mats available for guests.
5. Hotel Gym: Many hotels have fitness centers with a range of equipment, including treadmills, stationary bikes, and weights. Check with your hotel to see if they have these facilities.
6. Local Gym or Fitness Classes: If your trip is longer or fitness is a priority, consider purchasing a short-term gym membership or taking a fitness class at a local studio. Many gyms offer day passes.
7. Explore the Outdoors: Take advantage of your travel destination's natural beauty. Go for a hike, bike ride, swim, or even try water sports like kayaking or paddle boarding.
8. Use Fitness Apps: There are plenty of fitness apps and YouTube channels that offer guided workouts you can do anywhere. Apps like Nike Training Club and Yoga for Beginners are great options.
9. Stairs: If you're staying in a hotel or visiting a location with stairs, use them for a quick and effective cardio workout.
10. Walk Everywhere: Opt for walking instead of using taxis or public transportation whenever possible. You'll not only get exercise but also have the chance to explore your destination.
11. Quick Workouts: Short, high-intensity workouts, like Tabata or HIIT (High-Intensity Interval Training), can be very effective in a short amount of time. You can do these in your hotel room or a nearby park.
12. Stretch and Mobility: Don't forget to incorporate stretching and mobility exercises into your routine to improve flexibility and reduce the risk of injury.
13. Plan Ahead: Before your trip, research fitness facilities and options at your destination. Know what's available so you can pack accordingly and plan your workouts.
Remember to listen to your body, stay hydrated, and adjust your workout intensity to your fitness level and the conditions of your trip. Consistency is key, so try to incorporate some form of physical activity into your daily routine while traveling to stay fit and energized. Thank you for reading our blog from The Gymlab contact us if you have any questions or follow us on instagram for more about us!