As a general statement, when we eat carbohydrate-rich foods (particularly starches), our bodies break those carbohydrates down into the simple sugar glucose and then sends that glucose to the blood stream. Our pancreases then release the hormone … [Read more...]

How many times have you considered a new diet or training routine, but just couldn’t get started? How many times have you started one or more new habits to improve your health, but just couldn’t stick to it? How many times have you been making … [Read more...]

Sometimes it seems the onslaught of alarmist nutrition news headlines knows no end. This week, we’re going to explore a headline that reads, “Potentially cancer-causing chemical may be in your peanut butter”. Specifically, we’re going to be … [Read more...]

You may have recently seen the headline: “New study finds that fat consumption is the only cause of weight gain” This, like many other news headlines that idolize or demonize single foods and nutrients, probably made you second guess your own … [Read more...]

Huffington Post recently published an article titled, "Everything you know about obesity is wrong" by Michael Hobbes. The article outlines the many ways in which we misunderstand obesity and how our approach to addressing obesity is failing. It … [Read more...]

You might have seen the following headlines in the news recently. “Avoid low-carb diets if you want to live longer, study suggests” (Fox23 News) “Low-carb diets could shorten life, study suggests” (BBC) “Meat-heavy low-carb diets can … [Read more...]

There’s a theory - one with which you are probably familiar - that carbohydrates drive obesity, primarily through elevating the hormone insulin. It's often suggested that it’s not excessive calories that drive fat accumulation, but rather … [Read more...]

Late last year I went in for an annual physical, part of which (as you might imagine) involved a blood draw. When the results of the draw came back, the physician informed me that everything looked good except that I was “anemic”. I didn’t … [Read more...]

Last week I shared a summary of the lipid panel results from my blood test following 30 days of eating nothing but ground beef, salt, and water. This week I’ll be exploring my fasting blood glucose, liver enzymes, and kidney markers from the same … [Read more...]

You are probably going to learn a whole lot more about blood lipids in this blog post than you are about my experience with eating nothing but meat for 30 days. Oh, and I'm not a doctor, physician, or dietitian. Don't make any medical or … [Read more...]

Nothing gets under my skin quite like headlines, especially those that serve as nothing more than emotion-eliciting click-bait. You’ve probably already seen how this happens in the world of politics. Two news outlets can report on the same … [Read more...]

I used to be a smoothie guy. That’s right. Every morning, I would wake up, grab a variety of fruits, veggies, fats, and protein, throw 'em all in a blender, and then chug ‘em down. I did this for months - perhaps even over a year - … [Read more...]

Have you ever received advice suggesting that you should “find balance”? Many of us hear this and assume that we need to devote equal time and energy to all efforts and commitments. That we shouldn’t devote too much of our time or energy to any … [Read more...]

If you’ve ever set out to improve your health or lose weight through making changes to your eating habits, chances are you’ve heard one of these two phrases: “It’s not a diet, it’s a lifestyle” “Diets don’t work” I understand that these two … [Read more...]

Have you ever felt like a failure? Your weight isn’t budging. Your strength has plateaued. Your health still sucks. You feel like you are doing everything right, but you just aren’t seeing any changes. Hell, maybe you feel like you’re … [Read more...]

Have you ever given up on your eating habits because you felt deprived, or restricted? Have you ever felt like an outcast, or embarrassed at family or social functions, because you have to explain that you “can’t” eat something? You don’t have … [Read more...]

Did you know that we eat for reasons other than physical hunger - that is, reasons other than to provide our bodies the protein, fat, vitamins, and minerals they require? Shocker, I know. I probably didn’t need to tell you that. Seriously, … [Read more...]

Our efforts to be leaner, stronger, and healthier are often driven by rules. We expect that so long as we follow the rules, our bodies will change for the better. We put our height, weight, age, and sex into an online calculator and – so long … [Read more...]

How many times have you been cruising along, nailing your new diet or training strategy - your meals on point, crushing your workouts, making good progress… And then something comes up that throws a little kink in your plans? You’re at a dinner … [Read more...]

When we first learn to ride a bike, we don’t enter the Tour De France and then beat ourselves up for not winning. We start with training wheels, and then slowly transition to free riding as our confidence and balance improve. When we first … [Read more...]

So many times it’s not that we don’t know what to do to lose fat, get stronger, and improve our health. We know that there is no “one size fits all” solution – as much as fitness marketers want us to believe that this is the case, and that their … [Read more...]

The only way to create sustainable change in our bodies is to create sustainable change in our habits, our behaviors, and even our parts of our identities. We know this. We know that our health and fitness are reflections of our lifestyles, and … [Read more...]

When you close your eyes and imagine what life looks like once you’ve reached your goal weight, chances are you don’t think to yourself… “Thank God there’s less gravitational attraction between the Earth and myself.”. When you picture what your … [Read more...]

Last week we discussed how consistency matters more than perfection - so long as over time our actions move us closer to our goals more than they move us away from our goals - and wrapped things up with a few questions for you to consider: “Am I … [Read more...]

If you'll recall from our discussion on homeostasis, our bodies are dynamic systems – constantly responding and adapting to their environments in an effort to maintain the conditions necessary for survival. Let’s take a look at how this “dynamic … [Read more...]

So many of us spend all of our free time reading and watching videos about the latest science in nutrition, training, and lifestyle. We carefully calculate how many grams of carbs, protein, and fat to eat in order to lose fat, excel in our … [Read more...]

If you’ve been reading my writing for any appreciable amount of time, you probably know that I like to look at things through an evolutionary lens. I’ve written before that our accelerating rates of chronic disease and obesity might be the result … [Read more...]

Last week we discussed the six areas in which we’ll need to focus in order to be optimally healthy: Food Movement Sleep Stress Management Community Environment To kick off our exploration of each of these a bit further, let’s … [Read more...]

We typically only think of "diet and exercise" when it comes to the factors involved in building a lean, strong, healthy body. While what we eat and how we move are important, they only make up a part of the equation when it comes to improving how … [Read more...]

Last week we explored the idea of stress being any threat to or deviation from homeostasis – the conditions our bodies maintain to ensure survival and reproduction – and covered a couple of examples of how our bodies are equipped to respond, and even … [Read more...]

Over the past few weeks we’ve been exploring the idea of using an evolutionary framework to guide our efforts to get lean, strong, and healthy AF. This framework is based on the following concepts: Our bodies comprise trillions of cells, … [Read more...]

In my last post, we discussed a few of the reasons that there is no “one size fits all" solution when it comes to improving one's fitness and health. At this point, there just begs one question – how in the world do we get started if we’re all so … [Read more...]

You’ve probably already recognized that there are countless different ways different people are improving their body composition, performance, and health status, and you might feel like it’s been a crapshoot figuring out what works best for … [Read more...]

Many of us feel like we’re trapped inside of our bodies - like there’s “us” and then there’s “our body”, and the two don’t always agree or get along. All we want to do is to look good, move well, feel healthy, and get on with our lives, yet we … [Read more...]

So many of us kick off our efforts to improve how we look, feel, and perform by looking for answers. We want to know exactly what, when, and how much to eat. We want to know exactly how often to train, and what kind of training is ideal. We … [Read more...]

The subject of calories can be a real tricky one, and I don't intend for this blog post to be an in-depth exploration of the physiology of fat loss with respect to how much food we eat. However, there are a few key points that I'd like discuss, as … [Read more...]

Every year my day job employer gets the entire company together at a hotel for a weekend for an event called the “Annual Business Meeting”. We typically have a small “meet and greet” with drink tickets and food that Friday, spend Saturday morning … [Read more...]

A few weeks ago, I shared with you the story of having my world turned upside down with the revelation that saturated fat and cholesterol really aren’t the boogeymen that we’ve been told for decades that they are. Well, my little tumble down the … [Read more...]

Take a stroll with me down memory lane to the early 2000's and picture in your head a much younger, but still dashingly handsome, Rob Arthur. We're going to talk a bit about the formative years in my life as an athlete, and explore the ways a … [Read more...]

It's been a few weeks since I've published anything completely unrelated to training, nutrition, or fitness in general. Since Friday marked the end of my 32nd trip around the Sun since exiting my mother's womb, I figured I'd share with you 32 … [Read more...]

A few weeks ago I shared with you my experience with a vegan diet and why I gave it up.  Now we'll cover the next major step in my understanding and practice of nutrition - no longer fearing saturated fat or cholesterol. From TN to VA and teaching … [Read more...]

In case you couldn't tell from my previous posts, I'm generally pretty "diet agnostic" and am open to the merits of ways of eating that don't necessarily align with my personal views of what's optimal - which I know I haven't quite written about yet, … [Read more...]

Every year in January, U.S. News & World Report releases their ranked list of "Best Diets". Every year in January, I read over this list, roll my eyes, and try not to let too much of me die inside. While I could harp on my general opinion … [Read more...]

It's January 14th, 2018 - two weeks after the beginning of the New Year (for those of us following a Gregorian calendar). Two weeks. Fourteen Days. How quickly did this time go by? I don't know about you, but I thought it went by pretty … [Read more...]

Before we proceed, let's be crystal clear about something... I'm not here to pick on vegans or the vegan diet. I will be writing plenty of articles about plenty of different ways of eating - especially those I've personally tried (like this … [Read more...]

2017 is gone. It no longer exists except as electrical signals in your brain. 2018 will be here shortly, and that's all that matters now. Even having said that, these years are all just arbitrary thoughts and concepts. Really, all we … [Read more...]

Christmas is a weird time for lots of us - myself included.   Some of us see it as a time to spend with friends and family.   Some of us see it as a time of loneliness.   Some of us see it as a time to exchange material … [Read more...]

Death can be one of the most difficult challenges to deal with during our time here. Last week, I had to deal with this challenge following the loss of a friend. This man was not my best friend; he and I would not have been best men in each … [Read more...]

This weekend I watched "The Force Awakens" in preparation for the upcoming release of "The Last Jedi".  At the time of the writing of this article, the second trailer has 39 million views, and I'm fairly confident I account for at least 5% of those.  … [Read more...]