Author: Dr. John Berardi

In fitness circles, the concept of intermittent fasting (IF) is catching like wildfire, and it’s no surprise as to why. There is some intriguing new published research showing that IF may offer a host of health and body composition benefits. Additionally, a small but growing group of IF experimenters are swearing by these relatively new fat-loss techniques, techniques that include skipping meals and sometimes going entire days without eating!...

Guys, let’s face the facts. If you plan on spending the better part of your life banging away at the iron, you’re going to want your woman to join in on the fun. Sure, you might not always want her as a training partner. But you’ll definitely want her paying some attention to her health and her body composition. And that’s not just because you want a hot chick on your arm. I’m guessing you’ll also enjoy the benefits that come along with fitness, including increased self-esteem, increased self-efficacy, and a generally more positive outlook. So, you’ve got two choices in life....

If you’re a hard training combat or grappling athlete, you’ve simply gotta read this article It comes to us from Dr John Berardi and Michael Fry, co-authors of The Grappler’s Guide to Sports Nutrition, a new book detailing exactly how wrestlers and grapplers of all types should be eating and supplementing to opttimize their body weight during both training and competition. And not only do we like the book. The Brazilian Top team uses and endorses Dr Berardi and Mike’s ideas. Grapplers fighting in Pride, UFC, and Real Pro Wrestling use them. And a number of grappling coaches across the world...

First published at www.t-mag.com, Apr 9 2004. Note - You can read part 1 here - The Science of Nutrient Timing, Part I Nutrient Timing - The Growth Phase After protein and carbohydrate have been provided during the Energy and Anabolic Phases, the net protein balance of the body shifted toward the positive; muscle glycogen restored, catabolism blunted and anabolism increased, it’s time to consider how to keep the growth process moving forward. After all, the damage has been done, the acute phase response is now activated to clean up the mess (see Lonnie Lowery’s Muscle Masochism for more on this process), and your...

Do you remember back when your momma read bedtime stories to you? You know, illustrated children's books spinning tales of old Gepetto and Pinnochio, Jack and his Beanstalk, and Raskolnikov and his Crime and his Punishment. What's that? No one ever read Crime and Punishment to you? Okay, just kidding about that one, but in all seriousness, one of the themes that makes a great children's story is the clear delineation between good and evil. When you're a kid, you know whom to love and you know whom to hate. Thinking back, one of my favorite stories was the legend of...

First published at www.t-mag.com, Apr 4 2004. Note - You can read part 2 here - The Science of Nutrient Timing, Part II James T. Kirk and the crew of the Starship Enterprise believed that space was the "final frontier," an undiscovered territory full of strange new worlds, new life, and new civilizations. So they set out to "boldly go where no man has gone before." Following the lead of Kirk and his crew, a new crop of nutrition and exercise scientists has begun an exploration of their own, set against the backdrop of human physiology. Here on earth, nutrition and exercise scientists have suggested that...

First published at www.t-mag.com, Mar 9 2001. Note: See Part 1 here: Massive Eating Part I - Calorie Calculations Now that I know how much to eat, what's next? Eating to get massive is a juggling act between three important concepts. As I stated in Part I, energy balance is only one. In focusing only on energy balance, individuals are ignoring the acute effects of eating on hormones, metabolism, and energy storage. So someone who argues that calorie balance is the only determinant in changing body composition is making the situation too simplistic. One of the goals of eating to grow should be to maximize...

First published at www.t-mag.com, Mar 2 2001. Note: See Part 2 here: Massive Eating - Part II - Meal Combinations and Individual Differences Pretend you're back in high school and mean ol' Mr. Berardi has just passed out a pop quiz. Luckily, there's only one question: Which of the following statements is true? A) Most people succeed in training well enough to grow, but they fail in eating well enough to grow. B) Most people eat well enough to grow, but they don't train well enough to grow. Pencils down. Okay, which is it? If you said "A," give yourself a gold star. But don't feel too...

Take a look around the nutrition world. Confusing, isn’t it? Conflicting advice is everywhere, and you’re stuck in the middle. You wonder whether anyone out there even knows what they’re talking about, or whether the experts will ever reach a consensus on anything. You start to wonder whether you’ll need a degree in nutritional biochemistry before you can lose that stubborn abdominal fat. So what’s the deal? Why so much confusion? Why does one expert suggest that high protein is best for everyone, while another expert suggests high carb and yet another expert suggests high fat? Besides, what exactly do high protein,...