If you’re a gym-goer or fitness enthusiast looking to enhance your sleep quality, which is CRUCIAL to  achieving peak performance in and out of the gym, here are some practical strategies that actually work.  It may seem redundant, but trust me, with a little effort this WORKS!  And it’s so worth it. 1. Establish a […]

  Lack of sleep has profound and pervasive effects on virtually every aspect of your health and well-being. Getting at least 7 hours of good quality sleep each night is essential for anyone aiming to be their leanest, strongest, fittest, and healthiest, especially for those hitting the gym frequently.  Here’s why: 1. Enhanced Muscle Recovery: […]

Sugar’s addictive qualities are rooted in its powerful impact on the brain’s reward system. Scientific studies have revealed that sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, in the brain’s reward centres much like other addictive substances. For instance, a study published in the American Journal of Clinical Nutrition found […]

Do you know what one of the biggest culprit behind weight gain, poor energy, frequent sick days, and low mood is? It’s blood sugar instability. And just because you’re not diabetic doesn’t mean you’re in the clear from the effects of mild to moderate blood sugar imbalance. Sugar instability is being recognized as one of the […]

Several studies provide insights into how sugar consumption can influence immune function, particularly regarding inflammation and the body’s response to pathogens. Here are a few of those studies and articles: Ask Dr. Sears: This resource outlines how consuming high amounts of sugar (75 to 100 grams) can suppress the body’s immune responses. Simple sugars like […]

Anyone who doubts the relationship between sugar and mood need only spend an evening with a child who’s consumed a candy bar and a can of soda pop!   Here’s the Scoop on Sugar and the Brain Constant Glucose Supply is Key: The brain requires a steady supply of glucose to function optimally. However, when […]

Oh, the age-old debate: to carb or not to carb? Well, if you’re dreaming of building mountains of muscles and staying lean in the process, you might want to buddy up with carbs. Here’s the scoop on why carbohydrates are a must-have in your muscle-building and fat-burning arsenal.  Let’s get into the good stuff that’ll […]

I’ve worked and played in the fitness and wellness space since my early twenties.  That’s over 30 years now, and I’m happy to say, still going strong! Despite all these years in the industry, and over a decade now practicing exclusively as a nutritionist – there’s something that’s always evaded me…   Why is it […]

I love data.  I love evidence-based objective science when it comes to nutrition and wellness. But I’m actually not at all good at weeding through it.  So when I find an expert who does that part of it for a living AND is able to share that science with his audience in a down-to-earth relatable […]

I’m sharing my meal prep favs with you today – stuff I use all the time!   1. Baking Sheets Easiest meal prep ever – throw everything on a baking sheet, drizzle with a little olive oil and s&p, and bake until done. I LOVE one pan meals – so simple!  (psst: we have an […]