Athletic Performance
Periodization: How to Plan Training for Peak Results
Periodization is a way to organize training across months and weeks so that volume, intensity, and skill work change in a planned sequence. The goal is steady gains, lower injury risk, and a timed peak for competition or performance testing. In research, periodized programs consistently beat non-periodized programs for strength gains across ages and training backgrounds.
Stretching for Strength, Mobility, and Recovery
Stretching plays a critical role in improving flexibility, reducing the risk of injury, and supporting recovery after intense training or activity. By enhancing your joint range of motion and movement efficiency, stretching helps your body perform better and feel better. When done consistently, stretching supports healthy posture, balanced muscle tone, and long-term joint health.
Strength Training: A Comprehensive Guide to Using Science to Build Muscles
This guide, which is based on extensive peer-reviewed scientific studies, is designed to provide a detailed description of the science and practical applications of strength training and muscle hypertrophy. It is designed to be a master class in everything related to strength training, from the biology to the practical aspects. There are a lot of myths and pseudoscience in the field of strength training, and our goal is to provide our patients and the public with a comprehensive guide to understanding the science of strength and endurance training, and how to incorporate this into your workout routine.
Essential Amino Acids: Building Blocks of Muscle and Recovery
Amino acids are the fundamental building blocks of protein and are critical for nearly every biological process, from muscle repair to enzyme production. Of the 20 amino acids in the human body that make up proteins, nine are classified as essential amino acids (EAAs). These cannot be synthesized internally and must be obtained through diet or supplementation.
Meditation and Athletic Performance: Harnessing the Power of the Mind
Athletes often train for strength, speed, and endurance, but peak performance also requires mental control. Focus, emotional regulation, and recovery are just as important as physical conditioning. Meditation, particularly mindfulness and transcendental techniques, is increasingly used by athletes to improve attention, resilience under pressure, and physiologic recovery. These practices are no longer viewed as fringe or spiritual, but as evidence-based tools that enhance both performance and health.
Heart Rate Variability: What It Reveals About Your Health
Heart rate variability (HRV) is the measure of time variation between successive heartbeats, regulated by the autonomic nervous system. A high HRV indicates a healthy, responsive system capable of adapting to stress and recovery, while low HRV reflects physiologic strain or diminished resilience. Unlike resting heart rate, which provides a simple snapshot of cardiac workload, HRV gives insight into the balance between sympathetic ("fight or flight") and parasympathetic ("rest and digest") activity.
Myo-Inositol: A Natural Molecule for Metabolic Health and Hormone Balance
Myo-inositol is a naturally occurring nutrient that acts as a key intracellular signaling molecule involved in hormone regulation, metabolism, and neurological health. While it is synthesized in small amounts by the human body, individuals with insulin resistance or metabolic dysfunction often have increased requirements. Myo-inositol is abundant in the brain, liver, ovaries, and skeletal muscle and is also available through dietary sources such as fruits, beans, and grains. Unlike traditional medications, it supports cellular communication and hormone sensitivity at the receptor level without overstimulation.
Creatine: Powering Muscle and Mind
Creatine is one of the most researched and effective supplements in sports nutrition. Naturally found in red meat and synthesized in the liver, kidneys, and pancreas from amino acids (arginine, glycine, and methionine), creatine plays a critical role in short-duration, high-intensity energy production. Supplementation helps saturate muscle stores of phosphocreatine, which fuels ATP regeneration, the energy currency of muscle contraction. Athletes across disciplines use creatine to increase strength, muscle mass, and performance.
Blood Flow Restriction: Maximizing Muscle Recovery With Minimal Load
Blood Flow Restriction (BFR) training is a clinically validated method of stimulating muscle growth and strength without placing excessive mechanical stress on joints, tendons, or healing tissue. Originally developed in Japan, BFR has gained traction in rehabilitation, orthopedic, and athletic performance settings because of its ability to produce robust physiological adaptations even when used with light weights.
When Building Muscle Becomes a Problem: Understanding and Treating Bigorexia
Most people have heard of body image issues like anorexia, where someone fears gaining weight. But fewer people know about Bigorexia, also known as muscle dysmorphia. This is a condition where someone becomes obsessed with building muscle and never feels muscular enough, no matter how much they work out. It’s a form of body dysmorphic disorder (BDD), and it can have serious effects on mental and physical health.