Brain Bites
What Does an RER Above 1.0 Mean During Exercise?
A practical guide to respiratory exchange ratio (RER), carbohydrate vs fat use during exercise, and why RER above 1.0 usually appears during hard efforts.
Creatine for the Brain: Beyond Muscle - Is There a Cognitive Benefit?
Creatine reliably helps strength—but what about cognition? Here’s what systematic reviews show, who benefits most, and practical dosing.
Carbohydrate Mouth Rinse: A “Brain Hack” That Can (Slightly) Improve Performance
Swishing carbs and spitting them out can slightly improve short, hard endurance efforts. Learn when it helps—and when you still need to ingest carbs.
Fasted Cardio for Fat Loss: It Burns More Fat During the Workout But Does It Matter?
Fasted cardio can increase fat oxidation during the session—but does it beat fed training for long-term fat loss? Here’s what meta-analyses show.
Understanding LEA and RED-S: When More Training Isn't the Answer
Missing periods, low mood, poor recovery while cutting? Learn how low energy availability drives RED-S and what to do about it, backed by research.
Glucose Explained: How the Body Uses Sugar for Energy and Storage
It is often referred to as "just sugar," when in fact it has a much more significant role in health and performance
Pre-Workout Carbs Explained: How Much Do You Really Need?
The nutrition you consume before exercising can make or ruin a workout or competition. Carbohydrates are a key component of this puzzle.
HDL Explained: Why “Good Cholesterol” Protects Your Heart
t is true that not all cholesterol behaves the same in the body. One particular type of cholesterol is protective for the heart. HDL is often called “good cholesterol,”.
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