Latest
How Does Improving Your Fitness Impact Your Total Daily Energy Expenditure?
Answering a reader question on how improving physical fitness would impact their total daily energy expenditure
By Aadam on October 24, 2025
The Vitamin Archive
Does Incline Walking Burn More Fat Than Running?
Incline walking is having a moment. The claim: Walking on an incline is better for fat loss. This article explores why that claim isn't the whole truth.
By Aadam on October 16, 2025
Is Muscle Gain Really Why Your Weight Loss Stalled? (Spoiler: No)
It's common to encounter claims that someone's weight loss stall can be explained by muscle growth. This article explores why that's likely not the case.
By Aadam on August 31, 2025
Is Faster Weight Loss Detrimental to Your Metabolism?
A reader asked if losing weight faster would impact their metabolism more than losing weight slowly. Here's my response.
By Aadam on March 9, 2025
Move More or Move Harder: What Matters More for Health and Longevity?
If you want to improve general health and live longer, should you focus on accumulating enough movement throughout the day or does the intensity of that movement matter more?
By Aadam on January 23, 2025
Is This the Optimal Number of Steps?
A new review paper investigated how many steps you should take each day to reduce your risk of all-cause mortality. The answer might surprise you.
By Aadam on December 19, 2024
How Much Muscle Can You Build With Creatine?
Creatine is one of the few supplements proven to work, and most people taking creatine use it to gain muscle––so how much muscle could you gain supplementing creatine?
By Aadam on December 19, 2024
Do You Really Need to Delay Your Morning Coffee?
According to an 'expert' on the internet, you need to delay your morning coffee to avoid an afternoon crash. Is this actually true, though?
By Aadam on December 18, 2024
Are Calories Labels Actually As Inaccurate As People Claim?
Are calorie labels really as inaccurate as some claim? And if they are, does this make tracking your nutrition pointless?
By Aadam on October 18, 2024
Can Protein Restriction Help You Live Longer?
'Longevity' is the new health trend, and animal studies suggest protein restriction could increase lifespan––but does this apply to humans?
By Aadam on September 5, 2024
How Fast Should You Lose Weight?
Fast weight loss is enticing––but here's why a slower approach might be better
By Aadam on August 15, 2024
Is There a Limit to How Much Protein You Can Absorb in a Meal?
There's a popular belief that the body can only absorb 20-30g of protein in one sitting––a new study put this to the test.
By Aadam on June 17, 2024
How Hard Should You Train?
A new study investigated proximity to failure using reps in reserve vs training to failure. The findings shine light on how hard you should train for muscle growth.
By Aadam on April 4, 2024
Don’t Sweat Your Technique
What's the best way to lift weights for maximal muscle growth?
By Aadam on March 22, 2024
Can Resistance Training Improve Range of Motion?
People love stretching – but are you wasting your time with it if resistance training could provide the same benefits? A new study decided to investigate.
By Aadam on September 8, 2023
Caffeine Timing: How Close to Bedtime Can You Consume Caffeine Without Impacting Sleep?
How long before bedtime should you stop consuming caffeine? A new study sought to answer that question.
By Aadam on July 2, 2023
How to Enjoy the Weekends Without Ruining Your Progress
Weekends don't have to ruin your progress as long as you learn how to account for them––let's talk about that.
By Aadam on June 14, 2023
Is Calories In/Calories Out Wrong?
People will claim calories-in/calories-out doesn't work. But a lot of this has to do with a misunderstanding of the complexities of the body. Specifically, the 'calories-out' half of the equation. Here's what you need to know.
By Aadam on April 20, 2023
3 Reasons to Avoid Training to Failure (+1 Reason You Should)
You probably don't need to train to failure to maximise muscle growth. Here are three reasons why it's smarter to avoid it.
By Aadam on April 6, 2023
Are Diet Breaks Pointless?
There's a lot of hype around diet breaks but newer research suggests they may not be as useful as once thought––does this mean they're pointless?
By Aadam on March 8, 2023
(Almost) Everything You Need to Know About Programming Resistance Training
Want to start resistance training but not sure where to begin? I got you–here's (almost) everything you need to know about programming resistance training
By Aadam on January 19, 2023
Why More Exercise Doesn’t Always = More Calories Burned
More exercise doesn't always mean you'll burn more calories. New research on the topic helps us understand why
By Aadam on November 17, 2022
Carbing Up: Do Carbs Improve Resistance Training Performance?
Carbs are well established to improve endurance exercise. But less research exists on carb intake and strength training performance. A recent meta-analysis investigated how carb intake affected strength training performance. Here's what you need to know.
By Aadam on August 4, 2022
Do You Need to Cycle off Caffeine?
You'll often hear people recommend "cycling off" caffeine to retain the benefits – turns out this may not be entirely true
By Aadam on July 7, 2022
Fast or Don’t Fast – It Really Doesn’t Matter
A new study investigated the effect of 12-months of intermittent fasting versus continuous calorie restriction. Here's what they found.
By Aadam on June 9, 2022
What’s the Deal With Collagen?
Collagen protein has grown in popularity over the last few years. But is it a valid source of protein for muscle growth?
By Aadam on May 19, 2022
Do You Need to Walk 10,000 Steps per Day?
The 10,000 steps rule has been recommended for years – but do you really need to walk this much to be healthier?
By Aadam on May 5, 2022
Will Cardio Ruin Your Gains?
There's a lot of talk about cardio ruining your muscle and strength gains – a new study suggests otherwise
By Aadam on April 28, 2022
You Snooze…You Win?
Sleep is one of the most underrated "hacks" for improving health and body composition. Here's why you should stop sleeping on it.
By Aadam on April 14, 2022