It’s one of the most frequently asked questions in health and fitness: How do I gain muscle and lose fat at the same time? Some people phrase it differently, asking, “How do I replace fat with muscle?”or “can I gain muscle while losing fat?” and wonder how much to eat to lose fat and gain muscle. We’re here today to answer these questions!

If you’ve been stuck in a cycle of dieting to maintain a lean physique, you might be missing out on some serious gains – both in muscle and energy. Today, we're diving deep into the world of reverse dieting strategy to help you break free from restrictive eating and unlock your full potential.

You've probably heard that eating before bed is a big no-no if you're trying to lose weight or improve your performance in the gym. But what if we told you that choosing the right foods before your head hits the pillow could help you reach your goals?

Wondering how to get your nutrition back on track after a vacation? It's a common concern! Indulging in local cuisines, enjoying celebratory drinks, and simply letting go of routine are all part of the vacation experience. But as much as we relish these carefree moments, returning home can often bring a pang of guilt and a desire to reclaim our nutritional balance. 

The scale is only one measure of progress. There are many alternative ways to measure progress that do not involve your weight. In fact, focusing on more than one method to measure your progress can be very helpful in assessing your progress accurately. After all, the more puzzle pieces you have, the easier it is to put the whole picture together, right?

Nutrient timing can be one of the most confusing areas of nutrition, and for good reason—the answers to the questions above depend a lot on context. But fortunately, we’re going to outline those answers today.

Not all calories are created equal! Learn the difference between protein, carbs and fats and the basics of counting macros.

Learn how to set achievable nutrition goals that align with your health and fitness ambitions for the New Year. Practical tips and for long-term success!

Nutrition timing can take an experienced tracker and athlete from really good to great. On the flip side, it can be the thing that takes a newer tracker and athlete from being consistent and excited about their journey to being massively confused. But what is nutrition timing, and how can it help you achieve your performance or aesthetic goals?

Calorie deficits can be tough. Higher hunger, lower energy, and decreased mood are just a few of the more obvious side effects of eating fewer calories than you expend. 

Using methods like tracking macros or counting calories for weight loss is very effective. It’s one of our favorite ways to educate members about food intake and help them reach their goals.