Jake Louro
The Truth About Artificial Sweeteners: A ...

Ah, artificial sweeteners—the saviors of both our sweet tooth and our love handles and the villains of clickbait headlines. You know the ones: “Artificial Sweeteners Cause Alien Invasion!” or “New Study Shows Sweeteners Are Actually Secret Government Spies!” The media loves a good scare story, often promoting poorly done studies just to get those juicy clicks. But let's cut through the noise and get to the facts. Here’s the scoop on artificial sweeteners, straight from the most credible peer-reviewed scientific papers. And remember, folks, the dose makes the poison—everything can be toxic if you consume enough of it in a short enough window. Let’s cut through the bullshit and get to the bottom of this!

The Truth About Artificial Sweeteners: A Data-Driven Analysis
Jake Louro
The Zone 2 Movement: What It Gets Right, What ...

This is where Zone 2 cardio enters the chat. Zone 2 should constitute the majority of your cardiovascular training because it provides a solid aerobic base essential for overall endurance and health. When 80% of your cardio workouts are in Zone 2, it allows your body to develop the efficiency needed for longer, more intense sessions without overtraining. This approach, often referred to as the 80/20 rule in endurance sports, balances the high-intensity workouts (20%) with lower-intensity efforts (80%), ensuring sustainable progress and reducing the risk of injury. In contrast, relying solely on High-Intensity Interval Training (HIIT) can lead to burnout, increased risk of injury, and inadequate recovery. HIIT is great for improving anaerobic capacity and burning calories quickly, but without the foundation provided by Zone 2 cardio, you will likely find yourself constantly fatigued, overtrained, and more susceptible to injuries and illnesses.

The Zone 2 Movement: What It Gets Right, What It Gets Wrong, and How You Can Best Use it to Live a Long Healthy Life
Jake Louro
Klotho: The Protein That Could Protect Your ...

Most of us have been affected by someone in our lives suffering from dementia or Alzheimer's. These diseases are debilitating and terrifying, taking away the essence of who a person is. The thought of not being able to recognize my family sends chills down my spine. Because of the emotional toll cognitive diseases have on all of us, society has often been overly optimistic about potential "cures" or solutions. I remember when beta-amyloid plaques were all the rage, and the belief was that once we figured out how to treat these plaques, we would have a cure. A decade later, that isn't the case. So it's with modest optimism that I write this article. I do my best to let the science guide my excitement. I have to say, I'm still quite excited to see where this leads!

Klotho: The Protein That Could Protect Your Brain from Cognitive Decline
Jake Louro
5 Tips For Life Long Fat Loss

Achieving and maintaining fat loss can seem like an insurmountable mountain that for every two steps forward is followed by three back. But it doesn’t have to be! If you can start making habits out of some or all of these 5 tips, you’ll be well on your way to building a new lifestyle. It is not about quick fixes but about adopting sustainable habits. The key is to integrate these tips into your daily routine until they become second nature. Consistency and patience are essential—sustained effort over time will yield the best results. By making these healthy activities a part of your lifestyle, you'll be setting yourself up for long-term success and well-being.

5 Tips For Life Long Fat Loss
Jake Louro
Weight Loss & Hunger

Understanding that hunger is part of the weight loss journey helps in accepting it. This doesn’t mean suffering through intense hunger, but recognizing occasional hunger as a sign that your body is adapting. It's a signal of progress, not failure. The goal isn't to eliminate hunger but to manage it in a healthy way. Balance is key: using strategies to reduce hunger without constantly feeling deprived is crucial for long-term success. Changing your mindset towards hunger can be powerful. Reframing thoughts like "I'm hungry and I need to eat now" to "I'm feeling hungry, my body must be burning fat" can make the process more tolerable. View hunger as a temporary discomfort that leads to long-term gains. It's a sign that your efforts are working and your body is responding. Remember, the journey to weight loss is as much about mental resilience as it is about physical changes. By understanding and managing hunger, you're better equipped to achieve and maintain your weight loss goals. Stay strong, stay committed, and embrace the journey.

Weight Loss & Hunger

The Truth About Artificial Sweeteners: A Data-Driven Analysis

The Truth About Artificial Sweeteners: A Data-Driven Analysis

Ah, artificial sweeteners—the saviors of both our sweet tooth and our love handles and the villains of clickbait headlines. You know the ones: “Artificial Sweeteners Cause Alien Invasion!” or “New Study Shows Sweeteners Are Actually Secret Government Spies!” The media loves a good scare story, often promoting poorly done studies just to get those juicy clicks. But let's cut through the noise and get to the facts. Here’s the scoop on artificial sweeteners, straight from the most credible peer-reviewed scientific papers. And remember, folks, the dose makes the poison—everything can be toxic if you consume enough of it in a short enough window. Let’s cut through the bullshit and get to the bottom of this!

The Zone 2 Movement: What It Gets Right, What It Gets Wrong, and How You Can Best Use it to Live a Long Healthy Life

The Zone 2 Movement: What It Gets Right, What It Gets Wrong, and How You Can Best Use it to Live a Long Healthy Life

This is where Zone 2 cardio enters the chat. Zone 2 should constitute the majority of your cardiovascular training because it provides a solid aerobic base essential for overall endurance and health. When 80% of your cardio workouts are in Zone 2, it allows your body to develop the efficiency needed for longer, more intense sessions without overtraining. This approach, often referred to as the 80/20 rule in endurance sports, balances the high-intensity workouts (20%) with lower-intensity efforts (80%), ensuring sustainable progress and reducing the risk of injury. In contrast, relying solely on High-Intensity Interval Training (HIIT) can lead to burnout, increased risk of injury, and inadequate recovery. HIIT is great for improving anaerobic capacity and burning calories quickly, but without the foundation provided by Zone 2 cardio, you will likely find yourself constantly fatigued, overtrained, and more susceptible to injuries and illnesses.

Klotho: The Protein That Could Protect Your Brain from Cognitive Decline

Klotho: The Protein That Could Protect Your Brain from Cognitive Decline

Most of us have been affected by someone in our lives suffering from dementia or Alzheimer's. These diseases are debilitating and terrifying, taking away the essence of who a person is. The thought of not being able to recognize my family sends chills down my spine. Because of the emotional toll cognitive diseases have on all of us, society has often been overly optimistic about potential "cures" or solutions. I remember when beta-amyloid plaques were all the rage, and the belief was that once we figured out how to treat these plaques, we would have a cure. A decade later, that isn't the case. So it's with modest optimism that I write this article. I do my best to let the science guide my excitement. I have to say, I'm still quite excited to see where this leads!

5 Tips For Life Long Fat Loss

5 Tips For Life Long Fat Loss

Achieving and maintaining fat loss can seem like an insurmountable mountain that for every two steps forward is followed by three back. But it doesn’t have to be! If you can start making habits out of some or all of these 5 tips, you’ll be well on your way to building a new lifestyle. It is not about quick fixes but about adopting sustainable habits. The key is to integrate these tips into your daily routine until they become second nature. Consistency and patience are essential—sustained effort over time will yield the best results. By making these healthy activities a part of your lifestyle, you'll be setting yourself up for long-term success and well-being.

Weight Loss & Hunger

Weight Loss & Hunger

Understanding that hunger is part of the weight loss journey helps in accepting it. This doesn’t mean suffering through intense hunger, but recognizing occasional hunger as a sign that your body is adapting. It's a signal of progress, not failure. The goal isn't to eliminate hunger but to manage it in a healthy way. Balance is key: using strategies to reduce hunger without constantly feeling deprived is crucial for long-term success. Changing your mindset towards hunger can be powerful. Reframing thoughts like "I'm hungry and I need to eat now" to "I'm feeling hungry, my body must be burning fat" can make the process more tolerable. View hunger as a temporary discomfort that leads to long-term gains. It's a sign that your efforts are working and your body is responding. Remember, the journey to weight loss is as much about mental resilience as it is about physical changes. By understanding and managing hunger, you're better equipped to achieve and maintain your weight loss goals. Stay strong, stay committed, and embrace the journey.

Women Who Strength Train: A Heart Health Revolution

Women Who Strength Train: A Heart Health Revolution

The recent study's revelations about the cardiovascular benefits of strength training for women are both inspiring and motivating. It provides even more compelling evidence that strength training is a powerful tool in combating heart disease. It’s amazing to see the status quo change for women and health. For decades they were force-fed this eat less, go to cardio classes, idea on health and fitness. I’m excited for my daughters to grow up in a world where it’s just as likely they see a female taking up the squat rack as they would a dude!

Caffeine: It's A Helluva Drug!

Caffeine: It's A Helluva Drug!

Caffeine is the most widely consumed psychoactive substance in the world, found in coffee, tea, chocolate, supplements, and energy drinks. On the upside, caffeine can boost your mental alertness, enhance physical performance, and even support weight loss. On the downside, it’s been linked to anxiety, depression, and sleep disturbances. Having both positive and negative effects is not unique to caffeine; every substance on the planet can be harmful at a high enough dose. The dose makes the poison. For instance, Tylenol can be exactly what you need after a long night of drinking, but it can also be lethal. In this article, we’ll explore what the data says about both the benefits and the negatives of caffeine consumption, and at what doses these effects tend to occur. So go grab your shot of espresso and let’s dive in.

The Scientific Approach to Extending Your Life & Health

The Scientific Approach to Extending Your Life & Health

What if I told you I've discovered a supplement that will not only add years to your life but also increase the quality of those years? Would you take it? What if it lowered your risk of death by 50%? What if this supplement lowered your risk of getting diabetes by 58% and your chances of fracturing your bones by 30%? Would you take it? Of course, you would, right? What if the only side effect was that you have to sacrifice three to five hours of comfort per week? Would you still take it?

The truth is, this "supplement" isn't a pill or a potion—it's regular exercise. Increasing your skeletal muscle mass (SMM), strength, and VO2 max can stack the odds in your favor to live a longer, healthier life. It’s the closest thing we have to the fountain of youth, and there isn’t a close second. What’s even better, two of these three can be accomplished with the same activity: resistance training. Don't worry; I'll leave plenty of references at the bottom!

Understanding GLP-1

Understanding GLP-1

Before I fully grasped the significance of GLP-1 and its impact on satiety and blood sugar control, I primarily viewed obesity as a behavioral issue rather than a genetic one. I’ve often remarked that if you look back three, four, or even five generations, obesity was virtually non-existent. Reflecting on this now, I realize how naive that statement was—it's slightly embarrassing, honestly. Of course, obesity wasn’t an issue 200 years ago; food scarcity was the norm back then! If you transported those same individuals to the abundance of today's environment, I'm confident you’d see obesity levels similar to what we witness now.

Genetically, each of us is unique. Consider someone who has a genetic polymorphism affecting the secretion of GLP-1. This variation could limit or delay the hormone's release, meaning they wouldn’t feel full or satisfied as quickly as someone with a standard GLP-1 response. Naturally, this makes them more prone to overeating. Recognizing these genetic nuances is crucial because it highlights how diverse biological responses contribute significantly to behaviors we previously attributed solely to personal choice.

How To Build A Badass Body

How To Build A Badass Body

This guide will cover everything from the essentials of resistance training, why your muscles need it at least three times a week, to the finer points of a workout program including reps, sets, and why the way you perform each exercise can make a significant difference. We’ll also dive into the science of nutrition and its role in muscle synthesis—because building muscle isn’t just about lifting weights, it’s about fueling your body correctly.

Building More Than Muscle: The Final Chapter

The Final Chapter

Well, not really. Without a doubt, there will be another reason for me to write about the benefits of muscle mass in the near future. But this is going to be the last blog post in our ‘Beyond Aesthetics’ series, and it’s a doozy. In the first blog, we discussed, among other things, the amazing, glucose-controlling, glycogen-storing benefits of muscle and how it is a key player in the fight against diabetes. In the follow-up piece, we went deep on the mental health benefits of resistance training. Today, we dive into the final four on our list of benefits of building muscle, rounding out our list with some of the most impactful, yet often overlooked, reasons to hit the gym.

Physical Function and Stability

If you've ever tripped over your own two feet and caught yourself before face-planting, you've got your muscles to thank for that save. Increased muscle mass isn't just about taking incredible selfies in the bathroom mirror; it's also about stability. Stability means more than just balance—it's about having the muscular strength and control to recover swiftly from missteps, literally keeping you on your feet. Whether it's catching yourself on one leg when you stumble or using just one leg to push yourself back up, your muscles are the heroes of stability. Strength training enhances this kind of proprioceptive ability—your body's awareness of where it is in space, which is critical not just in sports, but in daily life. The stronger you are, the less likely you are to sustain injuries from falls, particularly as you age. This isn't just about looking good—it's about building a body that can carry you confidently into a long, active life. Unfortunately, like most (all?) things in the fitness landscape, stability and training for it have become something like a circus act, designed to generate attention on social media rather than actually define and improve people's ability to stay upright. If your goal is to improve your stability, look no further than building muscle and getting stronger, particularly in your lower body. I could go on and on about this, but I’ll leave you with this, which I think will summarize my point well: if you can perform lunges and split squats with some heavy-ass dumbbells in your hands, you’re stable.

Chronic Disease Management

Next up, let’s talk about something a bit heavier: chronic disease management. For those dealing with long-term conditions like chronic kidney disease or heart failure, muscle mass can be a game-changer. Increased strength and better muscle tone contribute to overall better physiological functioning. It's like giving your body a bigger, better engine as it deals with these health challenges. I’ve seen firsthand in clients with chronic conditions how regular strength training can lead to improvements in their symptoms and overall quality of life. It's empowering to know that while we may not have total control over health issues, we can wield our workouts as powerful tools in our health management arsenal.

Recovery and Healing

Building muscle also plays a pivotal role in your body’s recovery and healing processes. Whether bouncing back from surgery or healing from an injury, having a solid foundation of muscle can significantly speed up your recovery time. This is thanks to the role of lean muscle mass in protein metabolism and immune function—muscles aren't just for show; they're actively helping to repair and rebuild your body. After an injury a few years back, I was astounded at how my recovery time was slashed, thanks to being in good muscular shape. It’s like having a reserve tank of health that speeds up recovery, reduces the time you're out of action, and gets you back on your feet quicker.

Mitochondrial Health

Last on our list, but certainly not least, is mitochondrial health. These little powerhouses in your cells are what keep you energized. Exercise that builds muscle doesn't just work out your visible tissues; it boosts the number and efficiency of your mitochondria. This means better energy production, a lower risk of chronic disease, and an overall improvement in longevity. Think of it as upgrading the energy factories in your cells, which not only helps you feel more lively and full of zest but also plays a long game in keeping you healthier, longer.

There you have it, folks—12 solid gold reasons, backed by science, to get lifting and keep at it. Building muscle is about so much more than aesthetics. It's about crafting a robust, resilient body that can take on life's challenges, whether they're physical, health-related, or simply part of aging gracefully. As we close this series, I hope I’ve given you plenty to think about and even more reasons to love your workouts. Remember, every rep is an investment in your future self. So, what are you waiting for? Let’s get stronger and build some muscle!

References:

Physical Function and Stability:

A study by Leenders et al. (2013) found that older men with type 2 diabetes show an accelerated decline in leg lean mass, muscle strength, and functional capacity compared to normoglycemic controls, highlighting the importance of muscle mass for maintaining physical function and reducing injury risk (Leenders et al., 2013).

Chronic Disease Management:

Srikanthan and Karlamangla (2011) found that higher muscle mass relative to body size is associated with better insulin sensitivity and a lower risk of prediabetes, supporting the role of muscle mass in managing chronic conditions (Srikanthan & Karlamangla, 2011).

Recovery and Healing:

Geirsdottir et al. (2012) reported that a 12-week resistance exercise program improves muscle strength and function in elderly individuals, regardless of their diabetic status, which can aid significantly in recovery processes (Geirsdottir et al., 2012).

Mitochondrial Health:

A study by Russell et al. (2017) demonstrated that resistance training enhances microvascular blood flow and improves glycemic control, which is linked to increased mitochondrial function in individuals with type 2 diabetes (Russell et al., 2017).

Beyond Aesthetics: Why Building Muscle Could Save Your Life Part 2

Beyond Aesthetics: Why Building Muscle Could Save Your Life Part 2

Here’s the good news, I’ve been able to navigate the tumultuous seas of mental health with a good deal of success. For this, I mostly credit 2 things. Number one, my mother, who gave birth to me at a very young age, possessed the wisdom to arrange for me to speak to therapist as soon as I started exhibiting behavior(s) that seemed explosive or incongruent with the norm. Some of my earliest memories are of going into my room after an outburst and listening to cassettes that were designed to calm me down and regain my composure. Just for reference, I was probably about 5 years old. It’s because of this, whenever my behavior has felt beyond my control, I immediately seek therapy. I do not pass go. I do not collect $200. I have no hesitation with this. Especially now that I’m a father, I don’t fuck around with my mental health.

Beyond Aesthetics: Why Building Muscle Could Save Your Life

Beyond Aesthetics: Why Building Muscle Could Save Your Life

My personal quest for muscle mass, sparked initially by a desire for aesthetic appeal and a memorable moment on a Boston harbor cruise, has evolved into a profound appreciation for the broader health implications of my efforts. This evolution of perspective is not just my story, but a narrative that can inspire and guide each one of us. Whether you're lifting weights in the gym, engaging in resistance training at home, or simply incorporating more physical activity into your daily routine, the essence remains the same—nurturing your muscle mass is nurturing your health.

The Comprehensive Guide to Collagen Supplementation

The Comprehensive Guide to Collagen Supplementation

In a world where thousands of dollars are spent on age-defying eye creams, botox injections, and peculiar masks emitting magical lights, could a simple protein powder truly make a significant difference? Similarly, in an era where cortisone injections and joint replacements are commonplace, the idea that an over-the-counter protein could substantially impact our health seems far-fetched. Yet, before dismissing the potential of such a solution, it's crucial to delve into what collagen is and understand its critical role in our bodies.

Collagen is the most abundant protein in the human body, vital for maintaining the structural integrity and functionality of our skin, joints, bones, and more. It ensures these elements remain resilient and efficient. However, our body's collagen production wanes with age, leading to visible aging signs like wrinkles and joint pain, alongside a general decline in bodily function. This decrease has spurred significant interest in collagen supplements, touted as a rejuvenating panacea capable of not only countering visible aging signs but also offering benefits like improved joint health, skin hydration, and elasticity. Amid a market brimming with collagen powders, capsules, creams, and liquids, each claiming to be a youth-restoring elixir, discerning fact from marketing hype becomes crucial.

Fish Oil: A Deep Dive Into Omega-3's Watery Wonders

Fish Oil: A Deep Dive Into Omega-3's Watery Wonders

Fish oil might just be the ocean's gift to health, with almost the entire health and fitness industry screaming its benefits from the rafters. But what is it about fish oil that makes it such a star in the supplement world? Omega-3 fatty acids, particularly EPA and DHA, are the stars of the show. They play a pivotal role in keeping our bodies in top shape in more ways than one. DHA is integral to brain health, playing a crucial role in the structure and function of brain cells. It supports cognitive functions, memory, and emotional well-being. DHA is also vital for the development of the brain and visual systems in infants. The most cited study I found on the impact of DHA on brain health is titled "Health benefits of docosahexaenoic acid (DHA)". The study highlights that DHA is essential for the growth and functional development of the brain in infants and is required for the maintenance of normal brain function in adults. The inclusion of DHA in the diet has been linked to improved learning ability, while deficiencies in DHA are associated with learning deficits. The study also discusses the importance of DHA in the prevention and management of various health conditions, including cognitive decline and neurodegenerative diseases. EPA, on the other hand, is primarily associated with its anti-inflammatory properties. It helps combat systemic inflammation by producing eicosanoids, which have anti-inflammatory effects. EPA also contributes to heart health by improving blood flow, reducing triglycerides, and potentially lowering the risk of heart disease. The most interesting study I found on EPA was this study published in the Atherosclerosis Journal in 2008 that looked at the effect of EPA supplementation in people who already had high cholesterol and found that supplementing with EPA led to a significant reduction in coronary events, especially among individuals with high triglyceride levels and low HDL cholesterol.

Now, while the promise of improved cardiovascular health, sharper cognition, and a more robust inflammatory response might sound like a the holy grail, it's worth navigating these waters with a bit of skepticism. In true Louro Training fashion, let’s dive in and see if this supplement can withstand the spotlight and find it’s way into the Louro household supplement cabinet.

Ice, Ice, Baby: Unpacking Cold Water Plunges

Ice, Ice, Baby: Unpacking Cold Water Plunges

As a society, very little is required of us that is physically difficult. We don't need to stalk our prey and drag dinner back miles at a time. We don't have to go tend to the field to get our potatoes. I personally don't even do my own grocery shopping and I have 3 robot maids vacuuming and scrubbing my floors everyday. My point is, we don't experience many physically difficult things. And I'm not complaining. I hate grocery shopping, let alone working in a field all day. I believe an unintended byproduct of this ease of life is that when it comes time to do something that is difficult, we are more conditioned than ever to avoid it. The really unfortunate part about that is all the things that, as a society, we desperately need to improve (obesity, heart disease, diabetes, etc.) require us to do difficult things we probably don't want to do. Sitting on our asses, watching Netflix, and eating Five Guys is very appealing. But that doesn't undo the colossal health crisis we are living through at the moment. In fact, it makes it worse. We need to get better at sacrificing present comfort for long-term reward. This is where a very overlooked benefit of CWI lies. If you can regularly will yourself to get into a freezing cold tub of water and sit and breathe for minutes at a time, you are getting better at doing something that you really don't want to do. You are getting better at tolerating discomfort. I don't think that has ever been quite as valuable as it is today.

The Salt Water Trend

Now for the fun part. If you are among the 1% (I’m totally making that number up) of humans who manage to sweat at a rate of about 1 liter per hour, then you may in fact need to add salt to your water. I know, I just spent the last several minutes of your life shitting all over salt but alas, there are always exceptions. Athletes, you're a different breed. When you sweat at an high rate, for a long enough period of time, you are losing a disproportionate amount of sodium. This can have a negative effect on nerve function and muscular contraction (hello cramps). So if you’re an athlete who sweats like a whore in church, you should probably add salt to your water. There are dozens of brands popping up that sell a balanced blend of electrolytes for this purpose. I like LMNT personally but have also heard really good things about SALTT.

Is Olive Oil Really That Good For Us? The Truth Behind the Hype

In the vast, tumultuous sea of health trends, where every week heralds the coronation of a new superfood, olive oil stands as an unassuming beacon of hope—if for no other reason, for its staying power. It's been lauded, celebrated, and even venerated, like the dietary equivalent of a rock star. But as we stand in our kitchens, bottle in hand, poised to drizzle our salad with this so called “healthy fat”, a pressing question bubbles to the surface: Is olive oil truly the elixir of life it's touted to be, or is it merely surviving on the laurels of Mediterranean Diet hype? In this article, we'll dive deep into the science and peel back the layers of hype to reveal the true health benefits of olive oil. Are its claims genuinely backed by science, or is it all just slick marketing? Let's find out.

Protein Power: The Secret Weapon Against Cravings

This hormonal response to protein consumption is a game-changer in appetite management, offering a natural strategy to curb cravings. Interestingly, the science behind GLP-1 has captured the spotlight in recent years, particularly with the advent of GLP-1 inhibitors like Ozempic and others. These medications have become all the rage, especially in the context of weight management and diabetes treatment. GLP-1 inhibitors work by mimicking the action of naturally occurring GLP-1, enhancing its effects to promote satiety, reduce calorie intake, and even improve glycemic control in individuals with type 2 diabetes. Their rising popularity underscores the critical role that GLP-1 plays in appetite regulation and metabolic health.

By harnessing the natural power of protein to stimulate these satiety hormones, individuals can effectively manage cravings and maintain a balanced diet, underscoring protein's indispensable role in any health-conscious individual's nutritional arsenal. This synergy between protein intake and hormonal balance illuminates a path to managing appetite that is both scientifically sound and deeply aligned with our body's natural mechanisms for regulating hunger and fullness.