Author name: jhfitness91

I I used to think circadian rhythm was kind of a woo biohacker thing. Like something only people with red light glasses talked about. But the more I’ve looked into it, and the more I’ve seen this show up with clients, the more I realize how much this impacts how we feel, how we perform, […]

Carbohydrates might be the most debated macronutrient in fitness. High carb.Low carb.No carb.“Carbs for performance.”“Carbs are ruining your metabolism.” And now, a new paper has added more fuel to the fire. Recently, a narrative review was published examining carbohydrate intake, exercise metabolism, and physical performance. It reviewed over 100 studies spanning more than 100 years

At some point, almost everyone has to take a break from training. Maybe you tweaked something. Maybe you need surgery. Maybe life forces you into a couple weeks off. Most people think they cant train at all because they are injured so they slow recovery and lose more muscle overall. When they dont train they

Most people assume that if they want to build more muscle, they need to add more sets, lift for longer, or completely overhaul their program. But for the vast majority of people over 30, the real problem isn’t volume. It’s that they aren’t getting enough out of the sets they’re already doing. Muscle growth depends

Womens physiology is more sensitive to low energy availability, and when the deficit is too large or too long, the body pushes back faster. And it doesn’t show up as “the diet isn’t working.”It shows up as: • higher stress• more cravings• bigger swings in hunger• disrupted sleep• stalled training• water retention that hides progress