Milos Sarcev | Episode 7, Season 2 – Industry Leaders Podcast

Season 2 | Episode 7 Milos “The Mind” Sarcev – Giant Sets, Hyperaemia Advantage and a career spanning 30+ Years Rather Listen only? This week in Episode 7, we’ve tapped fitness and bodybuilding industry LEGEND, Milos Sarcev.  Former Mr. Universe, Milos is one of the world’s most iconic IFBB bodybuilders, with close to 30 years experience in the fitness industry.  Milos […]

Fat Loss Plateau – 5 Tips to Bust Through

One of the biggest challenges we face when dieting, apart from dealing with hunger, cravings, and low energy, is that after a few weeks the diet usually stops working and weight loss slows down. In other words, we adapt to all the positive benefits of the diet and start accumulating all the negatives.  Welcome to […]

Does Meal Timing Actually Impact Results?

meal timing

By Stefan Ianev While it is true that the majority of individuals (I would say about 70% of the population) will respond best to a moderate carbohydrate diet, the meal timing of those carbohydrates and their daily calories can make a difference for some people. The literature is split fairly evenly with some studies showing […]

How to Use Food to Optimise Microbiome Health

microbiome health

By Stefan Ianev Our gut microbiome is made up of trillions of bacteria and other microorganisms that reside in the lower intestine and colon. The microbiota plays a huge role in our health and serves many important purposes such as strengthening gut integrity and shaping the intestinal epithelium, digesting fibre, regulating energy metabolism, protecting against […]

Do High Protein Diets Cause Kidney Damage?

High protein diets cause kidney damage?

By Stefan Ianev High protein diets are often recommended for the purpose of building muscle and aiding weight loss. That is because dietary protein increases muscle protein synthesis, decreases muscle protein breakdown, improves satiety and glycaemic control, and increases metabolic rate. As a result, high protein diets have been shown to have a metabolic advantage […]

The Top 5 Signs You Need a Diet Break

diet break

By Stefan Ianev We’ve talked about what a diet break means in the past and how they can improve weight loss efficiency, provided calories are brought up to a level which is sufficient to mitigate or even reverse some of the negative metabolic adaptations associated with caloric restriction. However, simply incorporating diet breaks for the […]

What is a Reverse Diet and Do I Need One?

reverse diet

By Stefan Ianev The reverse diet is a hot topic these days, and for good reason! With so many people going on crazy 8-week challenges and jumping from one diet to another, most end up gaining back all the weight they lost and often more. Many hit a plateau before they even reach their goal […]

Detox Myths Debunked

detox myths

By Stefan Ianev Detox is a hot topic these days and one of much controversy. Removal of toxins from the body has been an integral part of Ayurvedic, yogic, and naturopathic medicine for many years. Detoxification therapies are commonly recommended because of the increased exposure to toxic chemicals in the environment including heavy metals, pesticides, […]

The Truth – How does alcohol affect fat loss?

alcohol affects fat loss

By Stefan Ianev The consumption of alcohol plays an important social role in many cultures around globe. Of course, this raises the prominent question – does alcohol affect fat loss? Unfortunately, heavy alcohol consumption has also been linked to increased total and central adiposity or fat storage [1,2]. At nearly 7 calories per gram, alcohol […]