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Nutrient timing, and why sex matters in nutrition research

If you’ve been involved in strength training for any length of time, you’ve probably heard of the “anabolic window.” This is the period of time, typically around an hour, after a workout that your body is primed for protein synthesis (in super layman’s terms, the process where your body takes ingested dietary protein and uses… Continue reading Nutrient timing, and why sex matters in nutrition research

Change this ONE bad habit to set the tone for your day

Recently I realized I’d fallen into a specific morning routine: wake up, roll over, pick up phone and scrooooooll.  It wasn’t always like this. Earlier this year (which feels like ages ago), I was a morning self-care machine. HydrateYogaMeditateWork outGo on being super productive. squad Then I moved. And it’s been a lot of things… Continue reading Change this ONE bad habit to set the tone for your day

Building my Running Base (for the first time)

A quick update on my own training It's been an eventful first half of 2020 to say the least. I've experienced a lot of transitions - leaving my job and working for myself full-time, isolation into full quarantine, then moving. I went from planning on doing another race (13.1) and a meet in the fall… Continue reading Building my Running Base (for the first time)

Micronutrients: Sweating the Details

Often when we talk about diets in the athletic space, the focus is all on calories and macronutrients. And that makes sense: calorie balance means having enough total energy to perform the way we want to perform, and maximizing our macronutrient intake helps us move towards a body composition favoring muscle and minimizing bodyfat. All… Continue reading Micronutrients: Sweating the Details

I’m Taking Warming Up and Cooling Down More Seriously: Here’s Why

Ever since finishing the 2019 Philadelphia Marathon, I’ve been thinking about one thing: how I could have done it better. Trained better, prepped better, planned better, raced better. On race day, I made a critical mistake by not warming up AT ALL before the gun went off (you can read all of my mishaps here).… Continue reading I’m Taking Warming Up and Cooling Down More Seriously: Here’s Why

Why Fats are Essential for your Diet (and Why They’re so Misunderstood)

This is the third part in an (unofficial) series on the major macronutrients of the diet. You can read about why I love carbs here, and how to optimize your protein intake here. Carbs may be the most demonized macro, but fats are somehow even more controversial. In certain circles (see: many whole-food plant-based diet… Continue reading Why Fats are Essential for your Diet (and Why They’re so Misunderstood)