Best Way To Build Muscle

Posted on June 3, 2025October 27, 2025 by amwaltamath

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hello I'm Nate

Natural PNBA Pro: I’ve been training for over 15 years, and I’m always learning, adapting, and growing. Follow me on my journey as I get on the stage for a lifetime natural competition.

Together, we’ll grow and get stronger.

Dedication

100%

Cardio

10%

nutrition

60%

body building

30%

Progressive Overload

Gradually increase the weight, reps, or intensity over time to challenge your muscles. Aim to improve weekly or biweekly, but avoid plateaus by varying stimuli.

Rep Range

Focus on 6–12 reps per set for most exercises, as this range is optimal for hypertrophy. Occasionally include lower reps (3–6) for strength or higher reps (12–20) for endurance and metabolic stress.

Time Under Tension

Lift with controlled tempo (e.g., 2–3 seconds lowering, 1–2 seconds lifting) to maximize muscle fiber activation. Avoid rushing reps.

Mind - Muscle Connection is crucial

Power lifters try to move as much weight as they can using all the muscle they can. They sacrifice form for movement, which is fine if you want to be a power lifter.

Body Builders try to move the lighter weight focusing on one muscle making it as difficult as they can.

The key is being able to choose a weight you can move for 10-12 reps with great form while squeezing the muscle and moving slowly.

Supplements

Supplements backed by science to help build muscle

Training Principles for Hypertrophy

Nothing Feels As Good As Being Fit

Progressive Overload: Gradually increase the weight, reps, or intensity over time to challenge your muscles. Aim to improve weekly or biweekly, but avoid plateaus by varying stimuli.

Rep Range: Focus on 6–12 reps per set for most exercises, as this range is optimal for hypertrophy. Occasionally include lower reps (3–6) for strength or higher reps (12–20) for endurance and metabolic stress.

Volume: Perform 10–20 sets per muscle group per week, spread across 2–4 sessions. For example, 3–5 sets per exercise, targeting each muscle group 2–3 times weekly.

Time Under Tension: Lift with controlled tempo (e.g., 2–3 seconds lowering, 1–2 seconds lifting) to maximize muscle fiber activation. Avoid rushing reps.

Exercise Selection: Use a mix of compound lifts (e.g., squats, deadlifts, bench press, pull-ups) and isolation exercises (e.g., bicep curls, leg extensions) to target all muscle groups

Rest Between Sets: Rest 60–90 seconds for smaller muscle groups (e.g., arms) and 2–3 minutes for larger groups (e.g., legs, back) to allow partial recovery while maintaining intensity.

tracking

Rep ranges and weights

nutrition

Calories, Proteins, Carbs, and Fats

Fat burning

Fat burning technique trining

personal ESSENCIAL TRAINING

Overview & goals

To maximize muscle growth (hypertrophy) through weight lifting, you need to focus on a combination of proper training techniques, progressive overload, nutrition, recovery, and consistency. Below is a concise, evidence-based guide to optimize your weightlifting approach

Eat slightly more calories (10–15% above maintenance) to fuel muscle growth. Use a calorie calculator to estimate needs.

Consume 1.6–2.2 g of protein per kg of body weight daily (e.g., 120–160 g for a 75 kg person). Spread intake across 3–5 meals.

Carbs fuel performance (4–7 g/kg body weight), while fats support hormones (0.5–1 g/kg). Prioritize complex carbs (e.g., rice, oats) and healthy fats (e.g., avocado, nuts).

Eat a protein-rich meal 2–3 hours before and after training. A post-workout shake with 20–40 g protein can help, but whole foods work too.

Fad Diets

Posted on May 20, 2025May 29, 2025 by amwaltamath

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.

Shilajit

Posted on February 17, 2025October 27, 2025 by amwaltamath

Shilajit

Increase energy, testosterone, and strength, or just a myth?

Shilajit

True or false?

Also known as Salajit, shilajatu, mimie, or mummiyo, and it’s a black-like powder gathered from the high mountain rocks from the Himalayans. Origins have been also discovered in Russia, Tibet, Afghanistan, and Chile. Shilajit has been used for centuries by the Ayurvedic Medicine for its antiaging properties and ability to increase strength and vitality. However, does Shilajit really work as people claim? That’s the question we seek to answer.

Benefits of Shilajit

Fulvic Acid? (FvA)

Powerful Antioxidant
Increased Testosterone
Increased Energy
Anti-inflammatory
Prevent Fatigue and Muscle Recovery
Alzheimer’s Prevention

About Shilajit

Facts or Myth

What’s giving Shilajit this power? Shilajit’s unique composition as a phytocomplex is very rich in fulvic acid and selenium. fulvic acid, is known by its properties such as antioxidant, anti-inflammatory, and memory enhancer. Novel investigations indicate that fulvic acid is an antiaggregation factor of tau protein in vitro, which projects fulvic acid as a potential anti-Alzheimer’s disease molecule.

Shilajit also contains dipenzo-a-pyrones (DBPs) and chromoproteins (DCPs) and are potent antioxidants, which plays a powerful role in reducing inflammation.

What is Fulvic Acid? (FvA)

Facts or Myth

What is Fulvic Acid? (FvA)

Fulvic Acid comes from humic substances produced by microorganisms in soil. Traditional medicine and modern research claim FvA can modulate the immune system, influence the oxidative state of cells, and improve gastrointestinal function; all of which are hallmarks of diabetes.A randomized controlled trial shows treatment with Shilajit for 90 days at 250mg taken twice a day improved total testosterone, free testosterone and dehydroepiandrosterone compared to placebo. The most significant increase was DHEA, which is a precursor of testosterone. After 90 days, there was nearly a 32% increase in DHEA.Another study focused on bone mineral density in postmenopausal women with osteopenia. Supplementation with Shilajit at 250mg for 48- week treatment shown the increased bone turnover, inflammation and oxidative stress that coincides with estrogen deficiency.

What about antiaging?

Facts or Myth

A randomized control trial shows significantly increased type 1 collagen synthesis, and collagen is a protein that makes up our skin, eyes, bones, ligaments, tendons, and muscle. Supplementation with Shilajit has been shown to increase collagen synthesis. However, the trial was to see if collagen synthesis resulted in increased circulating levels. The results were supplementing with 500 and 1000mg increased type 1 collagen synthesis and circulating levels as indicated by serum pro-c1α1.

What about muscle Recovery?

A study received 63 recreationally active men who were randomly given a low dose, high dose, and a placebo group. After 8 weeks of supplementing with 500mg, participates in the high dose group elicited favorable muscle and connective tissue adaptations. Meaning, while exercising on maximal voluntary isometric contractions strength, concentric peak torque, fatigue-induced percent decline in strength and serum hydroxyproline, the high does group maintained maximal muscular strength following the fatiguing protocol.

Conclusion, the randomize control trials were completed by using PrimaVie purified Shilajit extract, which may contain very little heavy metals as compared to other products. Not all Shilajit products are equal and therefore results may vary. Shilajit is a powerful antioxidant, anti-inflammatory, memory enhancer and may prevent against Alzheimer’s disease.

Product Recommendation

Only trusted products backed by science

The product in all randomized controlled trials were PrimaVie

Always Free

References:

Carrasco-Gallardo C, Guzmán L, Maccioni RB. Shilajit: a natural phytocomplex with potential procognitive activity. Int J Alzheimers Dis. 2012;2012:674142. doi: 10.1155/2012/674142. Epub 2012 Feb 23. PMID: 22482077; PMCID: PMC3296184.

Pandit, S., Biswas, S., Jana, U., De, R.K., Mukhopadhyay, S.C. and Biswas, T.K. (2016), Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48: 570-575. https://doi.org/10.1111/and.12482

Usharani Pingali, Chandrasekhar Nutalapati, Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial, Phytomedicine, Volume 105, 2022, 154334, ISSN 0944-7113, https://doi.org/10.1016/j.phymed.2022.154334.

Morgado, A., Tsampoukas, G., Sokolakis, I. et al. Do “testosterone boosters” really increase serum total testosterone? A systematic review. Int J Impot Res 36, 348–364 (2024). https://doi.org/10.1038/s41443-023-00763-9

Winkler J, Ghosh S. Therapeutic Potential of Fulvic Acid in Chronic Inflammatory Diseases and Diabetes. J Diabetes Res. 2018 Sep 10;2018:5391014. doi: 10.1155/2018/5391014. PMID: 30276216; PMCID: PMC6151376.

Neltner TJ, Sahoo PK, Smith RW, Anders JPV, Arnett JE, Schmidt RJ, Johnson GO, Natarajan SK, Housh TJ. Effects of 8 Weeks of Shilajit Supplementation on Serum Pro-c1α1, a Biomarker of Type 1

Beta-Alanine

Posted on October 22, 2024May 29, 2025 by amwaltamath

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.

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.

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Cocoa Can Save Your Life

Posted on October 22, 2024May 20, 2025 by amwaltamath

Cocoa Powder

Health Benefits

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.

Improves Heart Health
Enhances Brain Function
Supports Mood and Mental Health
May Improve Insulin Sensitivity
Supports Skin Health
Boosts Exercise Recovery
May Enhance Gut Health

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:

Cardiovascular health by improving endothelial function
Improve Cognitive function and prevent decline -related diseases
Heart Health and can lower cholesterol
Reduced inflammation
Weight management by promoting fat metabolism.

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.

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Taurine

Posted on August 1, 2024October 27, 2025 by amwaltamath

Taurine

A secret supplement for longevity and health?

Taurine

May help prevent cardiovascular disease, increase lifespan, and more

Taurine is an amino acid that occurs naturally in the body and is found in many foods. It’s considered semi-essential or conditionally essential because it’s derived from cysteine like other amino acids but lacks a carboxyl group. Instead, it contains a sulfide group and can be called an amino sulfonic acid.

Taurine helps with bodily functions, including those of the digestive, cardiovascular, skeletal, muscular, and nervous systems. It also works as a neurotransmitter in the brain and is used for energy production. Taurine has antioxidant and anti-inflammatory properties that may enhance insulin sensitivity, which could reduce the risk of type 2 diabetes or improve blood sugar management

Science Based Fitness

ON A REGULAR BASIS CAN BE VERY BENEFICIAL TO YOUR

HEALTH

Improve Health

Introduction to chronic inflammation

Recent studies show chronic inflammation may be the greatest contribution to disease, or a cornerstone for the development of cardiovascular disease. Other major heath factors include pollution, environmental stresses, drugs, excess food consumption and obesity. Obesity is a major contribution to negative health outcomes. Managing a health body mass is crucial in over health. Taurine may help heart health and enhance endothelial function, which may significantly reduce the risk of atherosclerosis and cardiovascular events. Taurine accounts for 50% of the total free amino acids in the heart, and it’s been shown to enhance cardiac contractility and improve heart function.

Taurine is abundant in skeletal muscle, but the largest benefit of taurine is glucose and lipid regulation, energy metabolism, anti-inflammatory modulation and antioxidant action. Taurine may also aid in athletic performance such as muscle repair and cardiovascular improvements.

Conclusion

Taurine, an amino acid found naturally in the body and certain foods, offers multiple health benefits when included in a balanced diet or as a supplement. It plays a crucial role in cardiovascular health by regulating blood pressure, reducing cholesterol levels, and improving heart function, potentially lowering the risk of heart disease. Taurine supports neurological health by acting as a neuroprotective agent, aiding in brain development, and potentially reducing symptoms of anxiety and stress. It also enhances insulin sensitivity, which may help manage blood sugar levels and reduce the risk of type 2 diabetes. Additionally, taurine’s antioxidant and anti-inflammatory properties help combat oxidative stress, supporting overall cellular health. Its role in muscle function and hydration makes it popular in sports supplements, as it may improve exercise performance and reduce muscle fatigue.

Taurine

Shop Now

References

Citations

Lin Guan, Peng Miao, The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials, European Journal of Pharmacology, Volume 885, 2020, 173533,ISSN 0014-2999,
Santulli G, Kansakar U, Varzideh F, Mone P, Jankauskas SS, Lombardi A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023; 15(19):4236. https://doi.org/10.3390/nu15194236
Ahmadian M, Roshan VD, Aslani E, Stannard SR. Taurine supplementation has anti-atherogenic and anti-inflammatory effects before and after incremental exercise in heart failure. Therapeutic Advances in Cardiovascular Disease. 2017;11(7):185-194. doi:10.1177/1753944717711138
Ahmadian, M., Dabidi Roshan, V., & Ashourpore, E. (2017). Taurine Supplementation Improves Functional Capacity, Myocardial Oxygen Consumption, and Electrical Activity in Heart Failure. Journal of Dietary Supplements, 14(4), 422–432. https://doi.org/10.1080/19390211.2016.1267059
Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00438-0

Fat loss

Posted on May 17, 2024October 27, 2025 by amwaltamath

How to lose fat

Backed by science

Burn Fat

The secret to weight loss backed by science

By now, you’ve probably heard of all the different weight loss diets. There is Keto, Atkins, carnivore, whole foods, vegan, vegetarian, plant based, animal based, and many more. What do these diets have in common? The elimination of processed or sugary foods. However, all diets have one thing in common, and that is the reduction of calories by eliminating more caloric dense foods.

It seems every couple of years the health industry cycles on diets based on trending topics. It’s unfortunate in the realm of fitness and health, the industry tries to sell so many products and plans. The truth behind weight loss is far more boring, and due to its boring and consistent nature, the industry works to start controversy. The good news for you is Science Based Fitness provides you with all the information, so you don’t have to buy anything! This is a complete guide to help you lose weight and keep it off without the promotion of fad diets that don’t work long term.

There’s a lot of “social media influencers” whose job is to sell products, so they make money. Now profit isn’t a bad thing if you’re truly helping people, but most people just want to help people buy a product or plan. At Science Based Fitness, we believe information should be FREE. We don’t want to profit from you. Instead, we want you to live your best life. We may recommend products, but our business model is to keep the mission running.

There’s no single “secret” to weight loss, but sustainable success hinges on a consistent calorie deficit—consuming fewer calories than you burn—while prioritizing nutrient-dense foods and regular physical activity. A balanced diet rich in whole foods like vegetables, lean proteins, healthy fats, and complex carbohydrates supports satiety and health, while avoiding overly restrictive or fad diets that are hard to maintain. Regular exercise, combining strength training and cardio, boosts metabolism and preserves muscle mass. Behavioral changes, like mindful eating, proper sleep, and stress management, are critical, as emotional eating or hormonal imbalances can derail progress. Tracking food intake and activity, setting realistic goals, and staying patient with gradual progress (aiming for 0.5-2 pounds lost per week) are key. No magic pills or shortcuts exist—consistency, moderation, and lifestyle changes tailored to your needs drive long-term results. Always consult a healthcare professional before starting any weight loss plan.

The Science behind weight loss

Are carbohydrates bad and make you fat?

Does fat make you fat?

Is red meat bad?

Is high LDL good or bad?

Is insulin spikes bad?

Should you reduce the time you eat meals?

Chances are you’ve heard these claims time and time again, and you might even listen to a medical professional make these exact claims. However, in the world of science, nothing it true until it can be proven.

The truth is any diet can work if you stick to it and it puts you in a caloric deficit. A lot of people will debate the calories in vs. calories out logic based on the thermodynamics of foods and energy balance. However, the truth is based on all scientific studies, Weight loss occurs regardless of what calories are reduced from carbohydrates, fats, and proteins.

The science Is clear

A caloric deficit is the most important factor for weight loss

Breaking Myths

The secret to weight loss backed by science

Science is clear…. The available evidence shows that weight loss occurs following a reduction in daily caloric intake, regardless of the macronutrient origin of those calories, although the magnitude of weight loss varies according to the type of macronutrient, and the effects on diet-induced thermogenesis.

This is a more simple and logical approach to weight loss. Enjoy the foods you like while focusing more on lean meats, fruits, vegetables, nuts and seeds. However, it’s good to be aware of calories. For example, fat contains 9 calories per-gram, so foods with a lot of fat tend to be more calorically dense. This is where foods with fiber come into play because it helps keep you full and may prevent overeating. Foods that contain higher amounts of fiber will help reduce hunger, and therefore people tend to eat less. We’ll explain more about the importance of fiber and its relation to the gut microbiome in another article.

Diet and Trends

A lot of diets can be trendy and popular because they’re new and different. Ask anybody builder what they think of chicken, broccoli, and rice. It’s very bland and boring, but it works because you have lean protein, healthy vegetables with fiber, and a healthy carbohydrate source. The structure of that meal has proper proportion macronutrients. (Macronutrients are proteins, fats, and carbohydrates.) Many diets try to adjust caloric intake by reducing macronutrients. For example, keto, Atkins, Carnivore are all low-carbohydrate diets. In nearly all randomized control trials, there’s almost zero difference in weight loss when comparing low carbohydrate to low fat, so this raises the question, how do we lose weight? It’s truly simple when you focus on caloric restriction, then you can enjoy the foods you like while being at a healthy weight.

If it’s all about calories, then why eat healthy?

Heathy foods, meaning, whole foods are simply better by nature. Most whole foods are less processed, so they have more fiber and less refined sugar added. Let’s look at an apple, for example. An apple contains 95 calories, 3 grams of fiber, and is packed with phytonutrients like antioxidants, vitamins and minerals. Compare an apple to Coke that contains 150 calories with zero fiber, no vitamins and minerals, and you’ll notice the Coke product didn’t leave you feeling full. Some data suggest the Coke beverage may lead you to eating a surplus of calories due to the higher sugar content with zero fiber. A whole apple compared to apple juice is also different. Apple juice goes through a filter and pasteurization process that removes fiber and some vitamins and minerals. Also, sugar is added to sweeten the beverage, so apple juice contains more calories than an apple. This is how people get into a caloric surplus because it’s very simple to over consume calories.

Optimal Nutrition

So, now we understand the logic behind weight loss. However, what’s an optimal diet? Optimal nutrition is defined by the best foods to maximize healthy outcomes. In other words, optimal nutrition means to provide the body with the most nutrient dense foods to increase lifespan and performance. Metabolically, this means choosing foods with the most beneficial components will keep your body at optimal health to prevent disease. Regardless of some influencers claim, the data is clear.

Focus on lean meats, fish, healthy carbohydrates like rice, oatmeal, legumes, vegetables, fruits, nuts, and seeds. As we continue to learn about the gut microbiome and its complexity, it’s important to consume foods high in fiber as fiber helps feed good bacteria while eliminating bad. A lot of data concludes a Mediterranean diet would be the most beneficial diet for health and longevity. The Mediterranean Diet focuses on mostly lean meats, fish, grains, fruits, vegetables, nuts and seeds while limiting red meats. The Mediterranean diet is one of the most studied and well-known dietary patterns.

Regarding optimal nutrition, it’s important to know that all foods have value. Wait, even Coke products have value? Regarding living, yes, any source of calories has value to sustain life. Humans didn’t always have an abundance of food available. So whatever foods were available was valuable. For example, red meat has value. Red meat contains proteins, vitamins, minerals, creatine, essential amino acids, and healthy fats. However, red meat also contains a lot of saturated fat, cholesterol, and no fiber. It would be wise to pair red meat with foods with fiber, low in fat and cholesterol, and other vitamins and minerals red meat doesn’t contain. This is the notion behind optimal nutrition. Optimally selecting foods to complement each other and what they’re lacking to promote better health.

It's still possible to enjoy the foods you like while being in a deficit. Energy balance is the key to weight loss.

Sports Nutrition

For athletes or even average gym participants, it’s important to balance protein, carbohydrates, and fats. Eliminating a macronutrient will put you at a disadvantage. The scientific literature is sound on this notion. Eliminating carbohydrates may result in muscle loss due to the depletion of muscle glycogen. As a result, the muscle will look flat. Also, muscle growth will be limited. The style of training will account for overall caloric intake, protein and carbohydrate requirements. For example, an endurance runner will require more carbohydrates due to the consistent running.

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Creatine

Posted on March 20, 2024October 27, 2025 by amwaltamath

Creatine

New in the world of research

Creatine has been proven to be a valuable supplement when it comes to increasing muscle and recovery, but new research may conclude possible cognitive benefits. More research has come out regarding the protective benefits of creatine monohydrate and the brain. Possible protective benefits include protective properties for neurodegenerative disease, amyotrophic lateral sclerosis, muscular dystrophy, Huntington’s disease, multiple sclerosis, Parkinson’s, overall mental health, depression, anxiety and post-traumatic stress disorder,

We’ve known for some time about the benefits of creatine and increasing muscle mass, but….It wasn’t until recently did we learn about the benefits for the brain and heart. 95% of creatine storage is in the muscle and the remaining 5% is stored in the heart and brain. Supplementing with creatine significantly benefits optimal healthy creatine levels. Creatine possesses anti-oxidant, anti-apoptotic, and anti-excitotoxic properties. Clinical research on neurodegenerative illnesses has shown that Creatine supplementation results in less effective outcomes.

Benefits

One of the most well studied supplements in health and fitness for increasing muscle mass and energy output. However, there are other forms of creatine as well. Data shows that Creatine monohydrate is the best form on creatine. The benefits of creatine do not differ in other alkaline forms or buffered creatine. We recommend any creatine monohydrate.

Creatine Monohydrate

Our Recommendations

Recent publications shown healthy brain creatine levels may improve mitochondrial function and improve oxidative stress, which may be relevant treatments for neurodegenerative diseases , including Alzheimer’s disease (AD), Parkinson’s disease (PD), Huntington’s disease (HD), and amyotrophic lateral sclerosis (ALS).

SOURCES:

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Keto and Muscle

Posted on February 28, 2024October 27, 2025 by amwaltamath

Is Keto the way to go?

Well, this would depend on your health goal and foods you like. The data proves that weight loss will occur regardless if you eat a low carbohydrate diet or a low fat diet. Reducing calories from a single source of macronutrients will aid in weight loss. It’s important to consider the types of foods you enjoy and if they fit into the higher carbohydrates – low fat or higher fat – low carbohydrate model. The foods you tend to enjoy will help you stay focused on your diet. For example, if you like eggs, meats, dairy, nuts and seeds, then it would be wise for you to go low carbohydrate. However, if you like oatmeal, rice, potatoes, and pasta, then it would be wise to go low fat -higher carbohydrates. The best diet is the one you’ll end up sticking with.

What is Keto? Keto is short for ketogenesis, which is the process of creating ketone bodies to serve as a fuel source if glucose levels are too low. It should be advised that ketone synthesis reaction yields HMG CoA, which is a precursor of cholesterol. This concludes higher elevations of serum cholesterol as a result of being on a low carb diet. The theory behind keto is by limited glucose by means of carbohydrates, then the body will processes fat to sustain energy balance.

How does our body burn fat?
In order for our body to obtain energy from fat, our body will break down triglycerides into fatty acids and glycerol. This process is known as lipolysis, and fatty acids are oxidized by B-oxidation into acetyl CoA. Acetyl CoA is used by the Krebs cycle to generate energy. Triglyceride molecule yield more energy than carbohydrates and are an important source of energy. Organs such as the brain require glucose in order to function. However, the body can use ketones as an alternative energy source to keep the brain functioning when glucose is limited. If ketones aren’t used, then they can be broken down into CO2 and acetone. Acetone is removed by means of exhalation, which may cause the breath of an individual to have sweet breath like alcohol. The carbon dioxide produced can acidify the blood, and could lead to diabetic ketoacidosis.

The problem is carbohydrates and Fat together

When glucose levels are complete, acetyl CoA generated by glycolysis is converted into fatty acids, triglycerides, cholesterol, steroids, and bile salts. Lipogenesis creates fat from acetyl CoA generated from the Krebs cycle an place in the cytoplasm of adipocytes (Fat cells) and hepatocytes. (Liver cells) It would be recommended to not consume too many calories from fat and carbohydrates at the same time. The theory behind is both contribute to fuel sources for the body, and when glucose is in abundance, then the body will store the excess as fat.

Issues with Keto Diet?

Data has shown favorable biochemical and physiological effects during weight loss periods. However, there’s been studies to record endothelial function, C-reactive Protein and fat during maintenance level. High fat diets, like the one Keto promotes has been shown to increase low-density lipoprotein, increase visceral obesity and metabolic syndrome proving the long term effects may not be favorable. However, saturated fat might be the source of the problem compared to unsaturated fat. There’s also a problem for men due to lower resting testosterone and greater cortisol levels post physical activity. A low carbohydrate diet over a long period of time may cause greater affects on the endocrine system. What about for women? In a randomize cross over study, women had reduced exercise performance in activities on a keto diet. Ketogenesis is a process to supply glucose to the organs that require glucose, and limited studies have shown the long term effects of being in this state. Data suggest an increased risk for metabolic syndrome.

What's best for performance

This also depends on the type of physique or style of training you prefer. If you want a smaller, lean physique then eating a low carbohydrate diet and higher fat might work better for you. A ketogenetic style diet will limit glycogen in the muscle making the muscle look flatter. If you enjoy moderate to low resistance training, jogging, and walking, then lower carbohydrates may work better for you depending on your level of performance. A low-carb diet might not be suited for a strength athlete or a long distance runners. The primary reason for this logic is due to the metabolic pathway to process energy by means of ATP for use by the body to power physiological processes. Glucose is the body’s most readily available source of energy. After digestion, the body breaks down polysaccharides into monosaccharides, which are transported from the small intestines to the circulatory system or stores the excess as glycogen stored in the muscle cell. Since glycogen is the primary energy source for easily expenditure, it’s valuable during exercise and weight training. Building muscle in a ketogenetic state is counterproductive. Eating carbohydrates is valuable when considering carbohydrates with a low glycemic index. A glycemic index is a metric used to determine the rate of breakdown. Simple sugar is very high whereas oatmeal is low.

The Break Down (Science)

Key organs require glucose to function including the brain, and therefore it’s essential to maintain a minimum blood glucose level. The breakdown of carbohydrates from whole food sources packet with fiber and phytonutrients is preferred, and carbohydrate metabolism is an extensive process called Glycolysis. glycolysis is rather complex exchange of phosphates molecules referred to as the Krebs cycle to produce 4 ATP molecules. Carbohydrate metabolism involves multiple processes such as glycolysis, Krebs Cycle, and the electron transport chain.

During times of starvation or low carbohydrate diets, the liver is able to synthesize new glucose from pyruvate, lactate, glycerol, or amino acids alanine or glutamine. This process is known as Gluconeogenesis.

How does the body breakdown fat? Lipid metabolism begins in the intestine where triglycerides are broken down into fatty acids and monoglyceride molecule by means of pancreatic lipases.

Final Take

Data shows, at least for short term, keto diets are safe and effective for losing weight. However, a reduction of calories from all macronutrients is the preferred method for weight loss. Some data concludes an adherence to a keto-diet proving the diet to be less effective the longer someone stays on the diet. To take advantages of both lipid and carbohydrates metabolism, carbohydrate and fat cycling would be the best approach. Carb- cycling is the method for alternating between high carb – low fat either on a weekly or monthly cycle. Ketogenic diets may help aid in weight loss because it’s easier for people to avoid one macronutrient than focus on reducing calories from all sources. However, data proves that weight loss occurs at the same rate regardless of high fat-low carb or high carb- low fat. Similar to the source of carbohydrates, the source of fat may play a crucial rule in the prevention of cardiovascular disease.

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Anderson JW, Ward K. High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. Am J Clin Nutr. 1979 Nov;32(11):2312-21. doi: 10.1093/ajcn/32.11.2312. PMID: 495550.

Parry SA, Woods RM, Hodson L, Hulston CJ. A Single Day of Excessive Dietary Fat Intake Reduces Whole-Body Insulin Sensitivity: The Metabolic Consequence of Binge Eating. Nutrients. 2017 Jul 29;9(8):818. doi: 10.3390/nu9080818. PMID: 28758920; PMCID: PMC5579612.

L-theanine

Posted on February 2, 2024October 27, 2025 by amwaltamath

L- Theanine

Why you should consider taking L- Theanine

L- theanine is the primary amino acid in tea leaves, and known for it’s calming affect. Although recent data shows it may also play an important role in immunity and prevention. Numerous cell and animal studies have proven that theanine plays an important role in reducing inflammation. Additionally, theanine may also help with nerve damage, gut health and prevention of tumors by regulating glutathione synthesis and the secretion of cytokine and neurotransmitters.

Theanine may also improve cognitive performance and enhance working memory. In a study from 2021, researchers found a single dose of theanine reduced the reaction to attention to tasks, and increased the number of correct answers while decreasing the number of omission errors in working memory tasks. Another randomized, placebo controlled, crossover, and double-blind trial shown significant improvements in overall mental health while reducing stress. Overall, depression, anxiety and sleep scores all decreased and cognitive function scores improved of 4 weeks of 200mg taken daily.

Citations:

Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.

Chen S, Kang J, Zhu H, Wang K, Han Z, Wang L, Liu J, Wu Y, He P, Tu Y, Li B. L-Theanine and Immunity: A Review. Molecules. 2023 May 1;28(9):3846. doi: 10.3390/molecules28093846. PMID: 37175254; PMCID: PMC10179891.

Dassanayake TL, Kahathuduwa CN, Weerasinghe VS. L-theanine improves neurophysiological measures of attention in a dose-dependent manner: a double-blind, placebo-controlled, crossover study. Nutr Neurosci. 2022 Apr;25(4):698-708. doi: 10.1080/1028415X.2020.1804098. Epub 2020 Aug 11. PMID: 32777998.

Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, Oliveira Santos H. Psychotropic effects of _L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacol Res. 2019 Sep;147:104395. doi: 10.1016/j.phrs.2019.104395. Epub 2019 Aug 11. PMID: 31412272.

Williams JL, Everett JM, D’Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.

Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.

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Cocoa Powder

Cocoa Powder

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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.

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