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

metabolism

The Adaptive Dance of Metabolism: Survival Mechanism Turned Double-Edged Sword

But, there's hope. The very adaptability of our metabolism that can be our undoing can also be our saving grace. Enter reverse dieting.

Reverse dieting is about incrementally and systematically upping caloric intake post a restrictive phase. The goal? Gradually enhance metabolic capacity without drastic weight gain. By slowly increasing caloric input over weeks or even months, one can condition their metabolism to become more robust, while essentially maintaining their current weight. It's a potential game-changer, especially for those caught in the relentless tug-of-war of yo-yo dieting.

Powering Up with Protein: Unlocking Metabolism's Best Friend

Morning Protein Boost: Your morning routine can either make or break your muscle preservation game. After a night-long fast (sleeping), your body's amino acid reservoir dwindles. Without prompt replenishment—especially from leucine-rich sources—your body tends to gravitate towards a muscle-depleting catabolic state. By integrating at least 30g of protein within your first waking hour, you can effectively counteract this and lay a solid groundwork for the day. Here's an added note: I almost always advise clients to think twice before embracing intermittent fasting. The potential loss of lean tissue outweigh the perceived benefits that many attribute to fasting

Muscle and Metabolism: The Power of Skeletal Muscle Mass

Think of SMM as a savings account in a bank. The more you deposit early on (by building muscle), the more you'll have to withdraw later in life, even as age starts to make regular “withdrawals.” If your health goals sidestep SMM, you're bypassing a monumental opportunity. It's not solely about the visual appeal; it's about enhancing our metabolic efficiency to optimize both our healthspan and functional capacity throughout life.

Decoding Metabolism: From Muscle Mass to Everyday Energy Expenditure

Metabolism. We've all heard of it, casually thrown the term around, or cursed it when that extra piece of cake didn't agree with our waistline. But what do we truly know about this intricate process that plays a pivotal role in our health and energy? As the force behind LOUROTRAINING, I'm here to provide a foundational introduction to the science of metabolism. This post is just the beginning; in upcoming articles, we'll dive deeper, exploring how to use this knowledge to achieve our personal health and fitness goals. Ready to understand your body a bit better?