Changing Body Composition through Diet and Exercise

Course No. 1994
Professor Michael Ormsbee, Ph.D.
Florida State University
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4.4 out of 5
64 Reviews
79% of reviewers would recommend this product
Course No. 1994
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What Will You Learn?

  • Discover why your proportion of fat to muscle is a better gauge of health, and see how that ratio can be measured.
  • Explore the chemical work of the body's three energy-producing systems.
  • Examine the body's use of protein at the molecular level and learn the importance of incorporating high-biological-value protein into your diet.
  • Consider how the timing and frequency of meals can help you best meet your specific goals.
  • Learn how to find a personal trainer to begin a safe and effective program to increase your muscular strength, endurance, and power-at any age.

Course Overview

If we don’t like what we see in the mirror or if we’re struggling to walk down to the corner store, we tend to think, “Wow, I really need to lose some weight!” But the truth is you might not need to lose weight. Are you surprised? What you really need to do is lose fat and gain muscle. That change will make you look better, feel better, and perform better—whether your bathroom scale tells you any weight is lost in the process or not. In fact, if you focus on simply losing weight as your only metric, you could potentially lose both fat and muscle, becoming weaker instead of stronger. How’s that going to help you walk a mile? If you change your body composition, you’ll see and feel the results you’ve been looking for!

But how to get started? Should you avoid red meat and eat only carbs? Avoid carbs and focus on healthy fats? Will 500 crunches a day turn that belly fat into a “six pack?” Or should you stick to cardio three times a week? New diet and fitness plans come at us daily in the popular press, on the radio, and from a plethora of TV personalities hawking the latest supplement or sports drink. In the library and bookstore, shelf after shelf of books point us down conflicting paths toward health and fitness.

This course is different. Changing Body Composition through Diet and Exercise presents the latest scientific research in the field of performance nutrition. From the macro to the molecular, this solid, science-based information will help you understand your own body better than you ever have. Professor Michael Ormsbee, Associate Professor and Interim Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University, clearly explains in 24 in-depth lectures:

  • how the food you eat is broken down and distributed to the tissues in your body
  • how your body uses those nutrients to produce the energy you need to function and perform
  • how specific nutrition and specific types of exercises can help you lose fat, gain muscle, and feel more energetic in your daily life or on the athletic field

Dr. Ormsbee is a former collegiate athlete, and current weight-lifter and triathlete whose fascination with human physiology is absolutely contagious. His easy-going style and excitement about this cutting-edge research make the technical material engaging and easy to follow. While the course provides a complete and comprehensive look at human bioenergetics and performance nutrition, each lecture is self-contained with easily accessible material. So whether you prefer the “A-Z” big-picture view or you want to start by dipping into information about supplements and set points, Changing Body Composition through Diet and Exercise will meet your needs—and help you meet your goals.

Based on his own laboratory results and those of his colleagues, Dr. Ormsbee presents diet and exercise recommendations in incremental steps that men and women of all ages and fitness levels can follow. Each lecture ends with one specific, easy-to-implement suggestion for your consideration. No gimmicks, no quick fixes, just real science.

What Happens to the Food You Eat?

You’ve just taken that first delicious bite of a blueberry muffin and the first sip of your coffee with a friend you haven’t seen in a while. While you’re focused on the conversation, your body is hard at work digesting your food, absorbing and partitioning the nutrients, and storing the waste for later removal. You’ll learn about:

  • The three categories of macronutrients—carbohydrates, fats, and protein—and the enzymes that begin to break them down into usable nutrients from that first bite
  • The chemical processes occurring in the 300-square-meter surface area of your small intestine, where the greatest percentage of nutrients are absorbed, and why your body requires distinctly different enzyme groups to break down carbohydrates, fats, and proteins into glucose, fatty acids, and amino acids
  • How the resulting molecules are partitioned throughout the body and ultimately affect the functionality of every microscopic process in every cell
  • The ways in which your hormones such as insulin, cortisol, and catecholamines affect those processes

Which is More Important, Diet or Exercise? Now We Have an Answer

You know you need to exercise. And if you’ve been exercising for a while, you know it makes you feel good. But even if you’ve recently stepped up your exercise program, you might not be seeing the results you’ve been hoping for.

“The surprising truth is that simply exercising more and eating less is not the key for improving body composition,” Dr. Ormsbee says. “I know that’s what we’d been preaching for a long time. But it just doesn’t work all that well.”

What does work?

What works is understanding exactly how nutrients are partitioned and which type of exercise uses which source of energy in the body. You’ll learn about:

  • The relationship between bioenergetics and metabolism
  • The chemical processes that release stored energy to make it available for all functions of life
  • Which sources of energy are used for high-intensity exercise, low-intensity exercise, and the work of maintaining our bodies while we’re at rest, e.g., breathing, regulating temperature, maintaining blood flow, etc.
  • The caloric cost of exercise
  • The way to best time our macronutrient intake relative to exercising for optimal performance and body composition
  • Specific exercises for fat loss
  • Specific exercises for increasing muscle mass
  • Why exercise and food intake are critical for optimal body composition

But what about your friend who takes handfuls of vitamins, minerals, and protein supplements throughout the day? She says they’re important, but does the science back her up? What about artificial sweeteners, standing desks, or cleanse diets—are they helpful, harmful, or insignificant? You’ll learn the latest thinking on those topics and more, always based on rigorous scientific research. Equally importantly, if the research results are inconclusive, you’ll hear that, too. As Dr. Ormsbee explains, we certainly don’t have all the answers yet in this exciting new field.

Dr. Ormsbee concludes with some real-world advice for developing your individualized nutrition and exercise program and for sticking with it. What do studies tell us about the difference between those who only start a program and those who stick with it and reach their goals? The lessons presented in this course can change your life by helping you to feel better, perform better, and be healthier now and into your older years.

“Overall, the health benefits of exercise and eating right are clear,” Dr. Ormsbee says. “Think about it this way: If a pill existed that could provide even half the benefits of good nutrition and fitness, there’s no doubt it would be a best seller.”

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24 lectures
 |  Average 32 minutes each
  • 1
    Body Composition: Managing Our Expectations
    Confused by so many conflicting messages about nutrition and exercise? In this course, you'll learn the latest from the field of performance nutrition, with scientific research backing up every concept presented. Clear, easy-to-understand explanations will provide all the information you need to set your personal body composition goals-and reach them. x
  • 2
    A Healthier Way to Measure Body Composition
    If you want to feel, look, and perform better-whether that means lifting the grandchildren with ease or running a marathon-your weight is no way to chart your progress. Learn why your proportion of fat to muscle is a better gauge of health, and see how that ratio can be measured. x
  • 3
    How Food Is Digested and Absorbed
    Learn about the chemical reactions involved in digestion and absorption and the mechanisms of nutrient partitioning-how nutrients are moved into specific storage areas in your body. Armed with this knowledge, you'll understand why exercise is the best way to use your food to improve body composition! x
  • 4
    Nutritional Needs and Cellular Function
    What we eat affects the functionality of every microscopic process inside each of our 30 trillion cells. Learn how the nutrients absorbed from our food protect cells from damage, provide the fuel used by the mitochondria to produce energy, and continually create new cells to replace old or damaged cells. x
  • 5
    Bioenergetics: Converting Food to Energy
    Bioenergetics, the process of converting food into a usable form of energy, is directly related to overall metabolism. Learn about the chemical work of the body's three energy-producing systems, the fuel each uses, when each is activated-and how your fitness level significantly impacts your body's use of fat as a fuel source. x
  • 6
    Carbohydrates: Composition, Storage, and Use
    While the breakdown of carbohydrates provides the energy needed for all human functions, excess carbs can significantly disrupt good health. Exploring the complex relationship between carbs and the hormone insulin, you'll learn which carbs are best eaten at certain times of the day based on your individual total nutrition and workout schedule. x
  • 7
    Fat: Not the Nutritional Bad Guy
    It's a common-but erroneous-belief that the amount of fat you eat is directly proportional to the amount of fat on your body. To the contrary, the latest research shows why you need to add specific fats to your diet for optimal health and to meet your body composition goals. x
  • 8
    Protein's Critical Role in Body Composition
    Proteins play an integral role in almost every physical aspect and function of our bodies-from hemoglobin to hair to hunger, from mitochondria to metabolism to muscles. Examine the body's use of protein at the molecular level and learn the importance of incorporating high-biological-value protein into your diet. x
  • 9
    High-Protein Diets and Anabolic Resistance
    Are high-protein diets a harmful fad potentially leading to kidney injury? Or should we believe the marketing messages touting protein powders as beneficial for muscles and strength? Dr. Ormsbee reveals the latest scientific truth about protein: how much protein you need to maintain health, improve metabolism, and meet your body composition goals. x
  • 10
    Critical Micronutrients and Water
    Learn about the life-sustaining functions provided by micronutrients-vitamins, minerals, and phytochemicals-along with water. While these nutrients are critical to regulating cell processes and metabolic pathways, many of us suffer from micronutrient deficiencies, and some studies have even revealed links between deficiencies and obesity. x
  • 11
    Food Labeling and Nutritional Choices
    Given that most of us eat at least some processed foods-and that all calories are decidedly not created equal-nutrition labels can reveal the real impact of our food choices. Dr. Ormsbee takes the consumer step by step through the current label as a tool for identifying the most nutrient-dense products. x
  • 12
    Nutrient Timing and Frequency
    Is breakfast really the most important meal of the day," or is that just another nutritional myth? Should you eat 6 smaller or 3 larger meals per day? Scientific studies reveal new and surprising answers. Learn how the timing and frequency of meals can help you best meet your specific goals. " x
  • 13
    Nighttime Eating
    Dr. Ormsbee explodes the myth that nighttime eating causes weight gain, explaining the fallacy in the myth's genesis. Numerous recent studies of both young and elderly, fit and obese individuals reveal that a small, before-bed protein snack can actually increase muscle protein synthesis and improve body composition. x
  • 14
    Evaluating Dietary Supplements
    Marketing messages from the multi-billion-dollar sports nutrition industry come at us loud and clear. But have rigorous scientific studies revealed any supplements that can safely and effectively burn fat or increase muscle mass? You might be surprised, as you consider whether or not to add these products to your diet and exercise plan. x
  • 15
    Energy Balance and Weight Control
    Your body is in energy balance when your daily energy output is exactly balanced by the energy of the food you consume. In this lecture, you will learn about the caloric content of food and how to choose specific foods to help you adjust your energy balance for desired body composition. x
  • 16
    The Caloric Cost of Exercise
    While caloric expenditure above resting levels is proportional to the duration and intensity of your exercise, small changes will make a difference, too-like consistently taking the stairs instead of the elevator. The most important aspect of your exercise program is to develop a plan you can stick to! x
  • 17
    Exercise for Fat Loss
    While there are an infinite number of exercise strategies to choose from, only a few are scientifically proven to help you lose body fat. New studies examining the effects of exercise at the cellular level reveal the value of adding specific types of resistance training to any long-term fitness regime. x
  • 18
    Exercise for Healthy Muscle Mass
    Recent studies show that sarcopenia, the gradual loss of muscle mass as we get older, results primarily from chronic disuse and inactivity, not the aging process itself. Learn how to find a personal trainer to begin a safe and effective program to increase your muscular strength, endurance, and power-at any age. x
  • 19
    Hormones and Body Composition
    Hormones are the chemical messengers that affect every aspect of our physiology from blood pressure to internal temperature, energy availability, and the storage (and loss) of body fat. Learn about the complex relationships between your thyroid hormones, insulin, cortisol, and catecholamines and your sex, age, and body composition. x
  • 20
    Novel Ways to Change Body Composition
    Learn what scientific studies reveal about some outside-the-box methods for helping weight loss and improving body composition. Should you dismiss the potential impacts that artificial sweeteners, detox dieting, plate size, standing desks, sleep quantity, and environmental pollutants have on your energy intake and expenditure? You might be surprised. x
  • 21
    Nutrition and Exercise: Special Needs
    Explore how vegetarians can get the protein they need without turning to animal sources, how children can be provided the optimal exercise opportunities and nutrition to address their unique needs for growth, and how appropriate nutrition and exercise can help maintain and improve the quality of life for older adults. x
  • 22
    Set Point Theory and the Last Five Pounds
    Learn how your hypothalamus works to maintain a certain preset level of body fat and weight, commonly known as the set point, and how can you influence that set point. If you feel that you've plateaued, check back with these basics to help you accomplish your personal body-composition goals. x
  • 23
    Choosing Your Nutrition Plan
    With so many choices, committing to a particular diet plan can seem overwhelming. So start by emphasizing nutritionally dense, minimally processed foods. And remember that even one positive habit you adopt and stick with can make a positive long-term impact on your body composition and health. x
  • 24
    Motivation to Change Your Body Composition
    Time to get started! Identify a few small changes to make to your nutrition and exercise programs, ones that seem the easiest to fit into your lifestyle. Set small, reachable goals that you're confident you can stick with-and you will be successful. x

Lecture Titles

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What's Included

What Does Each Format Include?

Video DVD
Instant Video Includes:
  • Download 24 video lectures to your computer or mobile app
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
Video DVD
DVD Includes:
  • 24 lectures on 4 DVDs
  • 256-page printed course guidebook
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
  • Closed captioning available

What Does The Course Guidebook Include?

Video DVD
Course Guidebook Details:
  • 256-page printed course guidebook
  • Photos and illustrations
  • Food and nutrition myths and facts
  • Questions to consider and suggestions to try

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Your professor

Michael Ormsbee

About Your Professor

Michael Ormsbee, Ph.D.
Florida State University
Dr. Michael Ormsbee is an Associate Professor in the Department of Nutrition, Food, and Exercise Sciences and Interim Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University. He received his B.S. in Exercise Science from Skidmore College, his M.S. in Exercise Physiology (research emphasis in Sports Nutrition) from South Dakota State University, and his Ph.D. in...
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Reviews

Changing Body Composition through Diet and Exercise is rated 4.3 out of 5 by 64.
Rated 5 out of 5 by from Excellent value This course truly delivers. The information is current, comprehensive, and well presented. It is an excellent tool for those serious about improving their body composition and health.
Date published: 2016-09-09
Rated 5 out of 5 by from Excellent lecturer and valuable information Dr. Ormsbee has great stage presence and an excellent lecture style. He presents valuable information with the right amount of detail, research based information and appropriate educated opinion. HIs practical humble approach and extensive experience on what works is a gift to us all. In my opinion this lecture series should be required to all teenagers in school, and all adults who missed it at school. My physician colleagues who like myself did not learn this in medical school should also be required to watch it so we are giving our patients educated advice, not opinion. Better yet, we should follow his advice and be better role models. I have already made changes in my life to follow some of his advice and plan on making more changes. Thank you Dr. Ormsbee!
Date published: 2016-09-07
Rated 3 out of 5 by from Not Enough Practical Application I began with a decent understanding of this topic, and I purchased to see if I could increase my knowledge. I did increase my knowledge in a few areas. Specifically, my takeaways were that increased protein was necessary, and the lecture on supplementation was excellent. However, I thought that far too many lectures were spent on the chemistry of digestion, macronutrients, etc., when it pretty much boiled down to eat more protein. Then there was one lecture on exercising for healthy muscle mass (resistence training), and that lecture basically said there are tons of workouts on the internet and you should consider hiring a personal trainer. Far more time should have been spent on this topic. My preference is that I want to know the most effective exercises and routines. For example, what about the super-slow 1X/week approach?
Date published: 2016-09-03
Rated 4 out of 5 by from It provides a good overview of the field. Could use more practical application to everyday life.
Date published: 2016-09-01
Rated 4 out of 5 by from Assisting overall nutrition I have taken another great course and found that this one could be modified by reducing the time for each segment. Also, unless you are majoring in chemistry I don't feel it is necessary to discuss Carbon chains and nitrogen bonds on those chains. At the 70% price reduction I think it is good value. If I were going to pay the full price I would pass.
Date published: 2016-08-30
Rated 3 out of 5 by from too much detail, boring presentation Not for the non science person. Glad I took biochemistry years ago. To be honest, I have only finished the first 4 lectures because it is slow going.
Date published: 2016-08-08
Rated 5 out of 5 by from Excellent Excellent course. Well developed and smoothly presented.
Date published: 2016-07-31
Rated 5 out of 5 by from Ideal if aiming to optimize a healthy lifestyle Different viewers of this course will have different objectives. In my case, I am in my 50s, am in quite good shape, and was already following all the commonly-known guidelines for a healthy lifestyle (such as one might read in a magazine). I bought this course because I wanted to increase my knowledge further. I felt that by doing so, I could make more informed lifestyle decisions. What this course provided to me was: 1) a far more nuanced understanding of how to make myself fitter 2) recognition that not all the commonly understood nutritional advice is in keeping with the latest medical evidence, and that some of it should be tweaked. 3) intelligent, practical exercise and nutritional suggestions, which I had not seen suggested before, some of which I am already implementing. Some were quite surprising. I am glad I watched this course.
Date published: 2016-07-24
Rated 4 out of 5 by from Good Course; a Little Light on Content The course content and presentation are reasonably satisfying, but I felt that more material could have been presented. The professor did a good job of detailing the processes of metabolism and how different types of foods are used by the body. However, this information was exhaustively explained, while some of the more practical information on diets and exercise could have contained more detailed information. The professor's lecture style was a bit slow and choppy at times, but relevant points were conveyed effectively. He is definitely pro-protein, and he recited studies that indicate increased success in changing body composition when using protein supplements. Overall, I was satisfied with the lectures and came away with much information and a better understanding of how foods and exercise affect body composition. I just felt the lectures could have moved at a faster pace to include more material.
Date published: 2016-07-21
Rated 5 out of 5 by from Very good and informative course. Lots of useful, scientifically based information. Big thanks to professor.
Date published: 2016-07-11
Rated 5 out of 5 by from A must for anyone that consumes food This course is so detailed about food intake and how the body deals with it, how it effects short and long term body function and performance. We all have some understanding of it but often totally wrong. I can see how that upsets some individuals because what they know is part of their believe system that now needs to be scrapped because nature just works a certain way regardless who you are or what you believe in. Professor M. Ormsbee lectures a very complex subject with clarity that anyone can follow. This course should be a must for anyone that consumes food. I am 78 years old and realized for some time that there are recommendations for people and for seniors and the two differ sometimes substantially. Mr. Ormsbee points this out frequently as he goes along. This course is a winner.
Date published: 2016-07-08
Rated 4 out of 5 by from Lots of Good Information Dr. Ormsbee imparts excellent information on body composition, exercise and nutrition. My only problem with the course is that sometimes it seems that I wish that he would just get to the point. I suspect though that is the consequence of putting 15-20 minutes of information into a 30 minute lesson.
Date published: 2016-06-30
Rated 5 out of 5 by from Body Composition Course Dr. Ormsbee gives an in depth lecture with great pacing and clarity. I will say that there is so much information to learn that this will take several viewings. I own it now and can watch it until the terms sink into my brain. I wish I had this knowledge 35 years ago when I was still playing hockey. I have only been through 4 chapters but I am ready to learn on this journey. Thanks to you Dr. Ormsbee.
Date published: 2016-06-28
Rated 3 out of 5 by from Changing Body Composition Through Diet & Exercise Guess I've read enough material on this subject over the years. I finally got it through my head that I must include resistance exercise in my routine. The scientific material was not of interest; however, may be helpful to others.
Date published: 2016-06-27
Rated 5 out of 5 by from I learned to be fit in my 75 year. I am a starting vegan and I picked up some points in the lecture, applied them to my daily routine now and it is worth the meager investment for the course.
Date published: 2016-06-27
Rated 5 out of 5 by from Great course I own several courses from The Great Courses. This is the first one I've finished. That's partly timing. As a female nearing my 60th birthday I see my strength diminishing and my body changing. I'm not in great shape and have become concerned about the life I will live when I reach my retirement. This course gave me hope that I could still turn things around. The course does present some science and I suggest purchasing the transcript. I found the information interesting and presented in an easy to understand format. It is amazing to know how food affects our bodies and performance. Dr. Ormsbee does a very good job of presenting different viewpoints, debunking myths, and challenging the little bit of information I thought I knew. In a family with several strict vegans who believe all disease is a result of eating animal proteins, I was happy to know that protein does not need to be considered the enemy and neither does veganism. There is room for many different preferences in a healthy lifestyle. I liked Dr. Ormbee's presentation style. Towards the end of the lecture he describes his motivation as more 'altruistic.' I think he communicates a commitment to science, research, and teaching others how to reach their health goals. This course is not a silver bullet for bad nutrition and the sedentary. Yep...you still will need to correct those behaviors. I just feel armed to make better choices now with the information I obtained.
Date published: 2016-06-21
Rated 5 out of 5 by from Changing Body Composition This course is informative and easy to absorb based on the way the information is presented and the illustrations that help explain various concepts. Since content is unbiased and based on current research I think that I am learning a tremendous amount of information that will help me achieve goals and maintain optimum health. I highly recommend it.
Date published: 2016-06-21
Rated 5 out of 5 by from Far exceeded my expectations As a physician, I thought I knew everything I needed about diet and exercise. I was afraid this course would be all wishy-washy advice. However, medical school is many years ago for me now, so I decided to give it a try - for my own benefit - my field of practice does not necessitate nutrition/exercise teaching to my patients & when needed, I tend to refer to dietician etc. I just finished the course and must say that I've been surprised and delighted by it. The lectures are jam-packed with precise, detailed information. Professor Ormsbee discusses almost every aspect of diet & exercise I had wished to learn about. You can see from the lecture topics the areas covered. What's wonderful is that so much of the information he imparts is backed up by references to solid, academic, scientific research. We're also told about areas where current knowledge is incomplete and further research is needed. You're not going to be fed hearsay or unsubstantiated opinions here. Another great aspect is the Guidebook - it's excellent - a reference book in itself. I plan on buying the course as gifts for family and friends. I truly believe it can be life-changing. Professor Ormsbee informs and motivates without talking down to his audience or watering down the information. I have more than 110 Courses from this company. I would say this course ranks in the top 5.
Date published: 2016-06-17
Rated 5 out of 5 by from This class is over the top. I have throughly enjoyed this course. Professor Michael Ormsbee has an easy style of speaking and presenting the information. The information presented can be inteminating but professor Ormsbee does a great job of breaking it down and explaining it in a way that we can absorb and use in a conversation with their health care provider. I have recommended it to friends. I'll be listening to this one again.
Date published: 2016-06-16
Rated 1 out of 5 by from Not Worth It 6/12/16: So far I've watched all or part of the first 4 episodes. I am not happy about this purchase. This is far more of a science/biology lecture than what I was looking for. The info about how food is broken down is mildly interesting for a few minutes, 30 minutes of it is way too much. What's the point of knowing all this? It seems like information for the sake of information rather than an explanation of why this matter. Maybe this will come with later episodes. I hope so.
Date published: 2016-06-12
Rated 5 out of 5 by from Great Course Very good. I believe in younger next year and this course gives a lot of information on how nutrition and exercise helps extent your active life. I am 71 and plan on riding in a MS bike ride, 150 miles in two days. Exercise adds years to your life and life to your years.
Date published: 2016-06-11
Rated 3 out of 5 by from Expected More What took 24 lectures could easily have been said in 10. There was quite a bit of repetition. I thought the course was too general. I expected more specific information and recommendations. Some sample daily meals would have been useful. A few HIIT workouts would have been nice. A general program summary with recommendations and a sample time frame for changing body composition would have been nice.
Date published: 2016-06-10
Rated 5 out of 5 by from Well organised, best up-to-date info This is exactly the course on the scientific basis of the partnership of nutrition and exercise that I have been waiting for. Professor Ormsbee has packed much into these 24 lectures, while making it understandable. His documentation, despite what another reviewer said, runs for 43 pages of the Course Guidebook. And yes, it is an excellent guidebook (not an outline), which can be referred back to easily. I have been an amateur nutritionist and fitness enthusiast for 40 years, and really had not learned anything new from other terrific courses on these subjects, simply because of my background. I gained much new material from this course, which I am enthusiastic about pursuing further. Great job!!
Date published: 2016-06-08
Rated 2 out of 5 by from Ok, but disappointed Perhaps my expectations were too high. Mostly balanced, but definitely a bro-science bias here. The same sort of conventional wisdom you can get from Men's Health magazine. Lots of recommendations, little scientific data backing those up. Here it is in a nutshell. Eat lots of protein (ridiculously proposes that people are afraid of eating too much -- not in our protein obsessed culture.) Eat 6 meals a day (really very little evidence supports this) Crazy amount of supplements, timing of nutrients, etc. Follow this, and you'll become "that guy" who obsesses over a bunch or nonsense. Much better advice is to eat real food, not too much, mostly plants.
Date published: 2016-06-01
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