Science Based Fitness

Body & Mind Balance

Healthy Daily Life

Meditation Practice

Monthly Yoga Challenges

What is Science Based Fitness?

Your free- source of information, news, and deep dive into the latest science in the world or fitness and health. We dive deep into the literature and debunk a lot of fake claims. Also, providing helpful tips and workouts to improve your health and quality of life. 

Fad Diets

Fad diets and health trends

Why diets fail

Fad diets and failures

Overview & facts

A fad diet is a trendy, often highly restrictive eating plan promoted as a quick solution for weight loss or health improvement, typically lacking scientific evidence or long-term sustainability.
 
These diets often emphasize specific foods, extreme calorie cuts, or the elimination of entire food groups (e.g., keto, paleo, grapefruit diet, or juice cleanses) while promising rapid results. They may lead to short-term weight loss due to calorie restriction but often fail to provide balanced nutrition, can cause nutrient deficiencies, and are difficult to maintain, leading to weight regain.
 

Carbs make you fat myth

Carbs Make You Gain Weight

Carbohydrates don’t inherently cause weight gain. Excess calories from any source—carbs, fats, or proteins—lead to weight gain. Whole carbs like oats, quinoa, and vegetables provide fiber, nutrients, and sustained energy. The key is portion control and choosing complex carbs over refined ones.

Trying to sell you something

Trendy typically means there's a volumes of services or social media following

Trend diets, or fad diets, are often driven by profit motives, capitalizing on public desire for quick weight loss or health fixes. These diets—think keto, paleo, intermittent fasting, or detox cleanses—generate revenue through various channels. Books, meal plans, supplements, and branded products

Supplement Sales

rapid body transformations

The global weight loss industry, including fad diets, is worth over $250 billion annually, with supplements alone generating billions. Companies exploit emotional triggers, like body image concerns, to sell high-margin products, despite many lacking scientific backing or long-term efficacy.
Fad diets tend to oversimplify complex health needs, rely on anecdotal success stories, and may not address lifestyle factors like exercise or mental health. For sustainable weight management, evidence-based approaches focusing on balanced, whole-food diets and gradual changes are recommended. Always consult a healthcare professional before starting any diet.
Diet Trend Myths
Trend diets, or fad diets, are often driven by profit motives, capitalizing on public desire for quick weight loss or health fixes. These diets—think keto, paleo, intermittent fasting, or detox cleanses—generate revenue through various channels. Books, meal plans, supplements, and branded products (e.g., keto snacks, cleanse juices) are heavily marketed, often endorsed by celebrities or influencers on platforms like X, promising rapid results. The global weight loss industry, including fad diets, is worth over $250 billion annually, with supplements alone generating billions. Companies exploit emotional triggers, like body image concerns, to sell high-margin products, despite many lacking scientific backing or long-term efficacy. For example, detox teas or "fat-burning" pills often rely on laxatives or caffeine, offering temporary effects at best. Meanwhile, unsustainable diets lead to weight regain, creating a cycle where consumers repeatedly buy new solutions. Ethical concerns arise when companies prioritize profit over health, promoting restrictive plans that may cause nutrient deficiencies or disordered eating. For sustainable health, evidence-based, balanced diets outperform profit-driven trends. Always consult a dietitian before trying any diet.

Beta-Alanine

Beta- Alanine

Hello I’m Your new trainer

Beta- Alanine

Muscle and endurance supplement with new cognitive benefits for mental health. 

Studies show that supplementation with Beta-alanine increase performance for higher intensity training. Also, beta-alanine supports muscle growth by aiding in muscle recovery and repair. 

Recent data suggests that B-alanine can result in carnosine elevations in the brain, which appears supplementation may increase resilience to post-traumatic stress disorder, mild traumatic brain injury and heat stress. 

torso_bn.jpg

Save On Beta Alanine

Shop today!

Not just for exercise

More research suggest beta-alanine may help reduce anxiety, reduce aging, and protect against cognitive decline. 

Why should you take Beta Alanine?

Nothing Feels As Good As Being Fit

Beta- alanine promotes faster recovery between exercise or sets, and helps increase output. Beta-alanine is a precursor to carnosine, and carnosine reduces lactic acid accumulation in your muscles during exercise. Beta-alanine increases your time to exhaustion by reducing fatigue. During exercise, glucose is broken down. Muscle breakdown glucose into lactic acid and converts into lactate. Carnosine works as a buffer against acid by reducing lactate in the muscle. Since beta-alanine elevates carnosine, muscle experience less fatigue during training. 

Increase Recovery

While Training

Muscle Repair

Post exercise and recovery

Fat burning

Greater lean body mass

Check out top brands

Start working on your body today, and with our individual fitness program, already in 90 days you will see a totally different girl in the mirror.

References

  • Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38. PMID: 20479615.
  • Cimadevilla-Fernández-Pola E, Martínez-Roldán C, Maté-Muñoz JL, Guodemar-Pérez J, Sánchez-Calabuig MA, García-Fernández P, Hervás-Pérez JP, Hernández-Lougedo J. Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training. Nutrients. 2024 Jul 19;16(14):2340. doi: 10.3390/nu16142340. PMID: 39064783; PMCID: PMC11280034.
  • Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017 Apr;51(8):658-669. doi: 10.1136/bjsports-2016-096396. Epub 2016 Oct 18. PMID: 27797728.
  • Ostfeld I, Hoffman JR. The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Nutrients. 2023 Feb 19;15(4):1039. doi: 10.3390/nu15041039. PMID: 36839397; PMCID: PMC9961614.
  • Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
  • Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.
  • Bellinger PM. β-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
  • Georgiou GD, Antoniou K, Antoniou S, Michelekaki EA, Zare R, Ali Redha A, Prokopidis K, Christodoulides E, Clifford T. Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2024 Jul 19;34(6):397-412. doi: 10.1123/ijsnem.2024-0027. PMID: 39032921.
  • Huerta Ojeda Á, Tapia Cerda C, Poblete Salvatierra MF, Barahona-Fuentes G, Jorquera Aguilera C. Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. Nutrients. 2020 Aug 19;12(9):2490. doi: 10.3390/nu12092490. PMID: 32824885; PMCID: PMC7551186.
  • Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, Veiga-Herreros P, Lozano-Estevan MDC, García-Fernández P, de Jesús F, Guodemar-Pérez J, San Juan AF, Domínguez R. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018 Apr 25;15:19. doi: 10.1186/s12970-018-0224-0. PMID: 29713250; PMCID: PMC5918575.
  • Ostfeld I, Ben-Zeev T, Zamir A, Levi C, Gepner Y, Springer S, Hoffman JR. Role of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study. Nutrients. 2023 Feb 12;15(4):923. doi: 10.3390/nu15040923. PMID: 36839281; PMCID: PMC9960300.

Check out more

Cocoa Can Save Your Life

Cocoa Powder

Health Benefits

Cocoa_Powder

Cocoa Powder

Why should you add it to your diet

Cocoa Powder might be a great addition to your diet to improve your health. Cocoa contains polyphenols, which are naturally occurring antioxidants. Cocoa also contains flavanols, and data shows that flavanols can reduce inflammation. 

Theobromine

And other Anti-oxidants

Theobromine found in cocoa is a natural alkaloid. Similar to caffeine’s affect on adenosine to make us feel more awake and alert, theobromine works similarly without  the jitters or stimulating affects of caffeine. Theobromine provides neuroprotection against age-related cognitive impairments such as Alzheimer’s and Parkinson’s disease. In regards to weight loss, theobromine enhances fat breakdown and contributes to weight reduction.   The benefits of theobromine include: 

Summary of benefits

Take the first step to your healthiest self.

Cocoa powder offers numerous health benefits when consumed in moderation as part of a balanced diet. Rich in antioxidants, particularly flavonoids, it helps combat oxidative stress, reducing inflammation and potentially lowering the risk of chronic diseases like heart disease and cancer. It supports cardiovascular health by improving blood flow, lowering blood pressure, and enhancing cholesterol levels. Cocoa powder also contains minerals such as magnesium, iron, and potassium, which support muscle function, oxygen transport, and electrolyte balance. Additionally, it may boost mood and cognitive function due to compounds like theobromine and phenylethylamine, which can promote feelings of well-being and mental clarity. Its low calorie and fat content, especially in unsweetened varieties, makes it a versatile ingredient for healthy recipes.

Best way to eat cocoa Power?

eat delicious while burning extra fat

Cocoa powder should be at least 75% cocoa. However, data suggests a higher percentage promotes better health outcomes. You can add cocoa powder to smoothies, cereals, oatmeal, baked goods, pancakes, coffee, yogurt, mix with peanut butter or add to fruit.

References


  • Journal Article A Hahn, Joshua A Virk, Hafeez Ul Hassan A Wang, Zhen A Tang, Wai Hong WA Krittanawong, Chayakrit
     T Abstract 14006: Cardiovascular Health Benefits of Theobromine in Cacao and Chocolate D 2021 J Circulation P A14006-A14006 V 144 N Suppl_1 R doi:10.1161/circ.144.suppl_1.14006 U https://www.ahajournals.org/doi/abs/10.1161/circ.144.suppl_1.14006
  • Mengjuan Zhang, Haifeng Zhang, Lu Jia, Yi Zhang, Runwen Qin, Shihua Xu, Yingwu Mei,
    Health benefits and mechanisms of theobromine,
    Journal of Functional Foods,
    Volume 115, 2024, 106126,
    ISSN 1756-4646, https://doi.org/10.1016/j.jff.2024106126.
  • Martínez-Pinilla E, Oñatibia-Astibia A, Franco R. The relevance of theobromine for the beneficial effects of cocoa consumption. Front Pharmacol. 2015 Feb 20;6:30. doi: 10.3389/fphar.2015.00030. PMID: 25750625; PMCID: PMC4335269.
  • Fusar-Poli L, Gabbiadini A, Ciancio A, Vozza L, Signorelli MS, Aguglia E. The effect of cocoa-rich products on depression, anxiety, and mood: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2022;62(28):7905-7916. doi: 10.1080/10408398.2021.1920570. Epub 2021 May 10. PMID: 33970709.
  • Jackson SE, Smith L, Firth J, Grabovac I, Soysal P, Koyanagi A, Hu L, Stubbs B, Demurtas J, Veronese N, Zhu X, Yang L. Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. Depress Anxiety. 2019 Oct;36(10):987-995. doi: 10.1002/da.22950. Epub 2019 Jul 29. PMID: 31356717.
  • Ludovici V, Barthelmes J, Nägele MP, Enseleit F, Ferri C, Flammer AJ, Ruschitzka F, Sudano I. Cocoa, Blood Pressure, and Vascular Function. Front Nutr. 2017 Aug 2;4:36. doi: 10.3389/fnut.2017.00036. PMID: 28824916; PMCID: PMC5539137.
  • Lin X, Zhang I, Li A, Manson JE, Sesso HD, Wang L, Liu S. Cocoa Flavanol Intake and Biomarkers for Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr. 2016 Nov;146(11):2325-2333. doi: 10.3945/jn.116.237644. Epub 2016 Sep 28. PMID: 27683874; PMCID: PMC5086796.
  • De Araujo QR, Gattward JN, Almoosawi S, Silva Md, Dantas PA, De Araujo Júnior QR. Cocoa and Human Health: From Head to Foot–A Review. Crit Rev Food Sci Nutr. 2016;56(1):1-12. doi: 10.1080/10408398.2012.657921. PMID: 24915376.
  • De Araujo QR, Gattward JN, Almoosawi S, Silva Md, Dantas PA, De Araujo Júnior QR. Cocoa and Human Health: From Head to Foot–A Review. Crit Rev Food Sci Nutr. 2016;56(1):1-12. doi: 10.1080/10408398.2012.657921. PMID: 24915376.
  • Zhao B, Gan L, Yu K, Männistö S, Huang J, Albanes D. Relationship between chocolate consumption and overall and cause-specific mortality, systematic review and updated meta-analysis. Eur J Epidemiol. 2022 Apr;37(4):321-333. doi: 10.1007/s10654-022-00858-5. Epub 2022 Apr 23. PMID: 35460393; PMCID: PMC11329947.
  • Ried K, Fakler P, Stocks NP. Effect of cocoa on blood pressure. Cochrane Database Syst Rev. 2017 Apr 25;4(4):CD008893. doi: 10.1002/14651858.CD008893.pub3. PMID: 28439881; PMCID: PMC6478304.
  •