Tom Walton

A 21 day anti-inflammatory diet can be challenging to follow, as you may have to give up some of your favorite foods, but most people find that the sacrifice is well worth the benefits of anti-inflammatory meal plans. For example, studies suggest that following an anti-inflammatory diet can reduce fatigue. But, what is a 21 … Read more

Because the process of losing weight can sometimes feel like an endless battle, particularly if you have a lot of weight to lose, most people are drawn to strategies and advice about how to lose weight fast. But, can you lose 20 pounds in 2 weeks? What are the best tips for how to lose … Read more

There are lots of different weight loss challenges, as a challenge can be a great way to jumpstart a weight loss plan, increase motivation, and get you excited about moving forward with a healthier lifestyle. This leads many people to start with something doable like a 7 day weight loss challenge or a 1-week weight … Read more

Everyone would like to follow a healthy diet, but we often seek specific foods to reduce belly fat when we find that our stomach is looking more rotund and we want to reduce the risk of lifestyle diseases. But, what are the best foods to eat to lose belly fat? Are there certain foods to … Read more

Whether you have been on a long weight loss journey and have come quite a ways from your starting weight or you just have a couple of pounds to lose, losing the last 10 pounds can sometimes feel just as hard as all of the work that came before it. People often describe the difficulty … Read more

Just because you are over age 50, does not mean that you cant improve your physique. But, can you build muscle after 50 years of age? Is bodybuilding for 50-year-olds possible? What are the best tips for how to build muscle after 50, and what workouts and diet plan should you follow to support your … Read more

If youve ever spent time in a gym, particularly one with a reputation of being packed with meatheads, youve likely witnessed ego lifting. Perhaps you have seen people hoisting excessively heavy weights while using poor form, grunting and groaning audibly as if trying to garner attention, and dramatically dropping heavy barbells and dumbbells after executing … Read more

Since its introduction to the strength training scene, Starting Strength has become one of the most popular strength training programs for novice weightlifters. But what is the Starting Strength program? How do you follow the Starting Strength weightlifting program? Is the Starting Strength strength training program difficult? In this article, we will discuss what the … Read more

Among the many factors to consider when you are doing a strength training workout is how long to rest between sets. The ideal amount of rest time between sets for muscle growth vs. how much time between sets to rest for building strength or improving muscle endurance are generally different. So, how long should you … Read more

The bench press is one of the foundational weightlifting exercises found in most strength, power, and bodybuilding workout routines. For this reason, one of the most common questions that weightlifters ask is: How do I increase my bench press 1RM, or how do I improve my bench press weight? As with most of the training … Read more

If you are weighed down or bored with your everyday gym workout routines, pyramid workouts can be a way to spice things up a bit. Pyramid workouts can keep your gym sessions interesting by varying weight, reps, and sets and are scalable based on your fitness level and workout goals. In this pyramid workout guide, … Read more

One of the best strength training programs for those looking to maximize both strength and hypertrophy (muscle growth) is the PHUL strength program. If you are looking for impressive gains in strength and mass, this workout could be just the thing for you! But, what exactly does the PHUL workout routine entail, and what are … Read more

Its certainly not uncommon for recreational weightlifters to focus their strength training workout on building muscle and strength in all of the major muscles in the body. Even advanced and competitive bodybuilders and weightlifters likely put a lot of focus, energy, and attention into their leg day workouts, back workouts, chest workouts, arm workouts, and … Read more

The Bro Split program may sound like bro science, but it is one of the most common approaches to structuring strength training workouts. This program breaks up your weightlifting routine into body part splits. So, how do you do Bro Splits, and what is the best Bro Split training plan? Is this routine the best … Read more

A common weight loss goal is trying to lose 40 pounds in 2 months. But, how long does it take to lose 40 pounds actually? What are some tips for how to lose 40 pounds fast? Are the weight loss plans that say how to lose 40 pounds in 2 months legit? Are the tips … Read more

A common weight loss goal is losing 30 pounds in a month, or people hoping to lose 30 pounds in 30 days may ask: How much weight can I lose in a month? Can I lose 30 pounds in a month? So, can you lose 30 pounds in 30 days? How many pounds can you … Read more

While toenails should be clear, some people look down and find themselves asking questions such as: Why are my toenails yellow?, What causes yellow toenails?, Why are my toenails discolored? and Why is my toenail black? Yellow toenails, discolored toenails, dark toenails, or thick and yellow toenails can be quite concerning, aside from being aesthetically … Read more

There are certain times when we all feel like we need a metabolic reset or a 1-day detox to cleanse the body and refresh our entire system. In these types of situations, the idea of a 24-hour detox diet plan can be appealing as a chance to hit the reset button and get started in … Read more

A common reason why people are reticent or embarrassed to take off their socks is that they have dry, cracked heels or cracks on the feet. But, what causes cracked heels? What causes dry, cracked feet? Are cracked feet causes preventable? Are cracks on the feet serious? How do you treat cracked heels and dry … Read more

We all know that staying properly hydrated is paramount. But, how do you know if you are hydrating enough? What are the signs and symptoms of dehydration? Other than feeling thirsty, there are other common signs and symptoms of dehydration that people may overlook or not associate immediately with dehydration. In this guide to dehydration … Read more

There are countless weight loss diets and so much weight loss advice out there that it can be absolutely overwhelming. That said, there is one weight loss tip that seems to have a significant amount of universality such that even the most seemingly contradictory weight loss diets hold this same tenet as truth: drinking more … Read more

The keto diet is one of the most popular weight loss diets. Even people who are not necessarily looking to lose weight often adopt the keto diet to improve various aspects of health, such as blood sugar regulation, energy levels, and potentially controlling appetite. However, although keto can be helpful for weight loss and health … Read more

There used to be a long-standing debate about whether it was better to have butter or margarine. Since the evidence surrounding the health risks associated with trans fats has mounted over the past couple of decades, almost all health experts now agree that it is better to have butter vs margarine. But, what about regular … Read more

The keto diet, or ketogenic diet, is a popular weight loss diet and is used to help manage blood sugar and reduce inflammation, though it was originally designed to treat epilepsy. Keto experts suggest that the keto diet should involve consuming 7075% of your calories from fat, 20-25% of your calories from protein, and 5% … Read more

Deciding whether it is healthier to have the whole egg with the yolk or to separate the egg and just eat the egg white is an ongoing debate. Are egg whites healthy? Are egg whites good for you? Are eggs good for you in general? And is it better to have egg whites vs whole … Read more

Although there are certainly similarities between Atkins vs keto diets, there are also differences to take note of.  So, what is the difference between keto and Atkins diets? What are the foods that you can eat on Atkins vs Keto diets? Is keto vs Atkins better for weight loss or health, or do people lose … Read more

High-protein diets seem to be all the rage. But, what does a high protein diet look like? What are the best protein diets for overall health? What are some good tips for how to eat more protein if you do want to try a high-protein diet? In this high protein diet guide, we will discuss … Read more

There is an abundance of popular weight loss diets and lifestyle eating patterns to choose from that many people suffer from choice paralysis. However, although certain weight loss diets are controversial, with some health experts suggesting that they are effective and others strongly urging against attempting the fad diet, a low sodium diet is generally … Read more

Have you ever wondered if you are sensitive to caffeine? Is it possible to have a caffeine intolerance, caffeine sensitivity, or some type of caffeine hypersensitivity? What are the symptoms of caffeine sensitivity? Can you develop sudden caffeine intolerance even if you have enjoyed coffee or caffeinated tea most of your life? Furthermore, can you … Read more

The sleep market is a multi-billion dollar market, containing everything from sleep medicines and sleep supplements to sleep-supporting devices such as white noise machines, weighted blankets, and sleep apps. There is also ongoing intrigue and research into the best foods and drinks to support sleep. One such drink touted to promote sleep is lettuce water. … Read more

There are certain parts of our hygiene routine that we assume we have down pat, one of which is certainly brushing our teeth. Dentists recommend that you brush your teeth a minimum of twice per day, if not after every meal. But, fewer people are aware of the important practice of tongue scraping, let alone … Read more

Intermittent fasting is a popular approach to dieting and weight management, but some people find that having to restrict the window of time that you eat every day starts to become tedious and difficult to sustain.  For this reason, some people find that there are logistical benefits of a 48 hour fast rather than a … Read more

There are various self-care and health practices recommended to be included in a healthy morning routine such as a morning walk, meditation or journaling, a quick yoga session, and drinking a full glass of water. But, are there benefits of drinking lemon salt water in the morning? Is lemon and Himalayan salt water better for … Read more

Eggs are sometimes called natures perfect food. Eggs are packed with vitamins and minerals, and an egg is a complete source of protein, which means that it contains all nine essential amino acids. But, is the egg diet healthy? How many calories are there in boiled eggs? Is there evidence to suggest an egg diet … Read more

Although youd expect a former professional kickboxing athlete to have a squeaky clean diet, in true Andrew Tate fashion (characterized by doing things according to the beat of his own drum), Andrew Tates diet is anything but ordinary. So, what does Andrew Tate’s diet entail exactly? Does Andrew Tate eat a lot of calories? Does … Read more

Even though many people dont consider how to best break a water fast when choosing to do one, breaking a water fast the right way is crucial for maximizing the benefits of water fasting while minimizing the potential risks of abstaining from eating for an extended period of time. But, what is the best way … Read more

As we age, some of our physical needs change. For example, some older adults find that they need more sleep in order to feel adequately refreshed the next day.  Most people find that they need to consume fewer calories in order not to put on additional weight, as our metabolic rate tends to decrease with … Read more

When it comes to eating vegetables, the biggest challenge is usually eating enough healthy vegetables to meet the recommendations for minimum vegetable intake. However, some people have no problem eating plenty of vegetables and may actually struggle to control vegetable intake to prevent unwanted side effects. In fact, one of the most common questions about … Read more

Most men would love to boost testosterone production. Even if you are a biological female, there are benefits of increasing testosterone naturally. Although there are various strategies to actually increase testosterone levels, eating foods that increase testosterone can be one of the more effective ways to raise testosterone levels. But, are there any fruits that … Read more

The predominant concern that we hear about blood pressure is hypertension, which is the clinical term for high blood pressure. Hypertension is associated with an increased risk of heart attack, stroke, and other adverse health conditions. However, some people deal with hypotension, which is low blood pressure, either circumstantially or chronically. Although hypotension does not … Read more

Bloating is one of the common but unpleasant digestive symptoms that almost everyone deals with from time to time. There can be numerous causes of bloating, but in cases where you cannot do much to rectify the factors contributing to belly bloat, it can be really helpful to have some strategies to reduce bloating quickly. … Read more

In general, slow-release carbs are found in foods that contain more fiber, longer chains of starch, no added sugar, and limited natural sugar. But, what are slow carbs? What is the difference between slow digesting carbs vs fast digesting carbs? What are some of the best slow release carbs that you should include in your … Read more

Although what you eat tends to be the main focus of most weight loss diets, how much you eatwhich is a matter of portion controlcan be as important, if not more so, for successful weight loss. So, how do you implement portion control for weight loss? What are tips and strategies to improve portion control … Read more

The debate surrounding whether high fat diets are healthy or better for you than high carb low-fat diets remains ongoing. Is a high fat diet good for weight loss? Is a high fat diet healthy, or does it increase the risk of cardiovascular disease and other health problems? Is a high fat diet better than … Read more

Wearing running tights is a great way to make those winter runs more bearable, adding a layer of insulation to help maintain your body temperature and giving your circulation a boost. Some tights are designed to provide compression, too, stabilizing your muscles and speeding up the repair process for a faster recovery time. Better still, … Read more

By deliberately scheduling a deload week periodically in your training, you help mitigate the risks of high-intensity, high-volume training while still maximizing your gains and performance. But, are deload weeks necessary when training? How should you program deload weeks? Keep reading to find out! In this guide, we will cover:  Lets dive in!  What Is … Read more

With certain foods, its easy to definitively say whether the food is healthy or unhealthy. For example, almost everyone can agree that spinach is healthy and fruit roll-ups are unhealthy. However, the term healthy is somewhat subjective. What may be healthy for one person may not be healthy for another, depending on your caloric needs, … Read more

Protein powders are popular because they offer a convenient way to get more protein into your diet. Protein is necessary to build muscle and can help increase satiety and thus support weight loss. But, which is better for your diet, whey vs plant protein powder? In this guide, we will discuss the pros and cons … Read more

As with many dietary adjustments or illnesses in general, the symptoms of the keto flu can vary from individual to individual. But, what is keto flu? What causes keto flu? How long does it last? What are the common keto flu symptoms? Is there a keto flu cure? In this article, we will discuss what … Read more

This collection of Usain Bolt quotes reminds you to work hard and continue to achieve anything you set in your mind. Jamaica’s fastest and most celebrated athlete, Usain Bolt, is a world record holder as well as one of the most successful sprinters in history.   Since the application of fully automatic time, he is the … Read more

Peanut butter is extremely popular, not just because most people find it delicious and nutritious, but because it is also affordable and highly versatile.  It can be used in sweet or savory applications and comes in different textures (smooth vs crunchy peanut butter) and even flavors (salted vs unsalted peanut butter, honey roasted, etc.). But … Read more

Workout programming for resistance training can feel like as much of an art as it is a science. Deciding which exercises to perform, how many exercises to do per muscle group, how much weight to lift, how many sets to perform, and how many reps to do per set are just some of the factors … Read more

When many people start exercising, they focus on cardio workouts such as running, using the elliptical machine, riding an exercise bike, walking, or rowing. However, it is also important to do some form of resistance training, such as lifting weights. Strength training not only improves your muscular strength and endurance, but it also can decrease … Read more

Over the past couple of decades, the popularity of low carb diets has increased significantly. Even the keto diet, which is an extremely low-carb diet initially intended to support patients with epilepsy, has become a rather mainstream weight loss diet. But what is the difference between low carb and keto? Is keto a no carb … Read more

Like the keto diet, the Paleo diet is rich in meat, eggs, nuts, seeds, and other healthy oils.  However, there are also notable differences between paleo and keto that are important to know when deciding which diet is the best for your lifestyle and specific health needs. So, which diet is healthier? What are the … Read more

Protein shakes are a popular recovery tool for athletes who have just finished a hard weightlifting workout in the gym, a long run, or some other type of vigorous exercise.  By simply adding protein powder to milk, plant-based milk, or even water and then shaking it up in a shaker bottle on the go, you … Read more

The Agoge diet is a weight loss diet that ultimately aims to be nutritionally balanced and sustainable without being overly restrictive. But, what is the Agoge diet? What types of food are included in the Agoge diet plan? Is the Agoge diet good for weight loss? In this guide, we will provide a comprehensive guide … Read more

We are all well-acquainted with the sensation of hunger. Hunger is a natural physiological cue from our body that it is time to eat. If you have fueled your body properly during the day, you should be able to sleep soundly through the night without being woken up by hunger pangs, yet some people still … Read more

Certain exercises seem so similar that one may be confused with the other, or different terms might be used to describe the same movement pattern. One of the most frequently confused pairs of exercises that exemplify this type of conflation is lunges and split squats. Beginners, and frankly even more experienced athletes, often use the … Read more

Whether you are a coffee aficionado who loves nothing more than grinding your own gourmet coffee beans and brewing a premium cup of coffee, enjoy a fancy coffee drink from Starbucks, get by with a basic K cup, or get your jolt of caffeine from an energy drink, soda, or tea, many people rely on … Read more

The keto diet, which is short for the ketogenic diet, is a high-fat diet thats very low in carbohydrates and contains a moderate amount of protein.  Most experts suggest that most ketogenic diets involve consuming 7075% of your calories from fat, 20-25% of your calories from protein, and 510% of your calories from carbohydrates.  This … Read more

The main reason that many people choose to consume sucralose vs sugar is to avoid the calories in sugar to potentially help with weight loss.  Unlike natural sweeteners, such as honey, agave, molasses, or maple syrup, this artificial sweetener is manufactured in a lab using chemicals. But, is sucralose safe, or is sucralose bad for … Read more

Taking on a water fast or intermittent fasting diet is inherently difficult because our bodies and brains are accustomed to a routine and periodic intake of calories and the taste of different foods and drinks. Therefore, although most people understand that the premise of fasting involves abstaining from consuming food or caloric beverages, the option … Read more

The majority of traditional weight loss diets provide specific guidelines about either what you can and cannot eat or when you can and cannot eat. For example, with the vegan diet, you can eat any plant-based foods but cannot eat any animal-based foods. With the keto diet, you can eat fat essentially at liberty but … Read more

Some popular weight loss diets, particularly the keto diet and other very low-carb diets, tend to be devoid of high fiber foods. However, there are many health benefits of foods high in fiber that you won’t want to miss out on. Keep reading to learn about the different types of fiber, how much fiber you … Read more

When looking at cottage cheese vs Greek yogurt, both of them are highly versatile. We typically think of each food as a standalone meal or snack: a bowl of Greek yogurt with fruit and nuts or a bowl of cottage cheese. However, there are actually numerous ways to incorporate either food into your diet. For … Read more

Bell peppers are one of the most popular and versatile vegetables. They come in numerous colors and can be used in dishes from a variety of cuisines. From red to green, yellow to orange, there are all sorts of hues and nuances in the flavor of bell peppers. But, are bell peppers good for you? … Read more

Bloating is an extremely common gastrointestinal issue that both men and women may deal with either on a fairly regular basis or periodically. When you are bloated, you may not feel like eating anything, or you may have an insatiable appetite, but everything you seem to eat exacerbates the bloating. The good news is that … Read more

Tart cherry juice is popular among endurance athletes and everyday people alike for its high antioxidant content and anti-inflammatory properties. It may also aid sleep and promote cardiovascular health. But are the claims about the benefits of tart cherry juice backed by science? Is tart cherry juice good for you? In this guide, we will … Read more

When people turn to popular diets to lose weight, such as low-carbohydrate diets, like the Atkins diet or the ketogenic diet, or low-fat diets, which were particularly popular in the 1990s, there is still another common approach to losing weight. Another very popular approach to dieting and weight loss is intermittent fasting, which involves restricting … Read more

White rice and brown rice are actually the same grain, but the amount of processing that goes into each product differs. The main difference between brown rice vs white rice is that white rice is more highly processed.  Brown rice only has the hull (the hard protective coating) of the rice grain removed, whereas white … Read more

Keeping track of all of the important nutritional information and advice can be challenging, particularly if you dont have a background in health and nutrition.  It can be hard enough to remember all of the important nutrients you should be getting, let alone try to keep straight how much of each nutrient you need and … Read more

When youve been working hard in the gym, there are few things more fun and gratifying than periodically checking out your physique in the mirror by flexing your muscles.  Whether you like to flex your biceps or maximally extend your leg to flex your quad, tensing or flexing your muscles is a great way to … Read more

If you check your body weight on a regular basis, you will likely notice that some days, your weight seems to fluctuate up or down rather significantly from one day to the next. Although when we seemingly gain weight overnight, it can cause a lot of anxiety and worry that we are rapidly gaining weight, … Read more

When most people think of the keto diet or ketogenic diet, the first thing they think about is eating meat, fatty fish, cheese, butter, and eggs, because this diet is characterized as being a high-fat, moderate-protein, and extremely low-carbohydrate diet.  Therefore, since none of the aforementioned foods are permissible on the vegan diet, which is … Read more

Among the many health benefits of fasting, aside from weight loss, perhaps the one that drives most people to try intermittent fasting diets is autophagy. Autophagy is essentially the process of the cellular cleanup in which old and damaged cells and cellular components are removed and destroyed. Fasting is thought to promote and increase the … Read more

There are all sorts of diets to choose from, each reporting a series of unique benefits along with commonly shared benefits such as potential weight loss. Two of the most popular diets are the ketogenic diet, typically referred to as the keto diet, and a vegetarian or plant-based diet. In many regards, the keto diet … Read more

Intuitive eating is essentially an anti-diet compared to traditional weight loss diets. It is more of a philosophy surrounding how you approach your eating, suggesting that you simply take cues from your body to guide what you should eat and when you should eat. But does intuitive eating work? Is intuitive eating for weight loss … Read more

Theres a lot of controversy surrounding sweeteners.  Its pretty much uncontested that diets high in sugar, whether refined white sugar, brown sugar, high-fructose corn syrup, or even natural sweeteners like honey and agave, are associated with adverse health effects such as weight gain, obesity, and insulin resistance. However, the health effects of artificial sweeteners and … Read more

Activated charcoal has been used for thousands of years to treat various ailments and is still used today, even in medical settings. For example, it can be used to treat drug overdoses or in emergency situations when a suspected toxin has been ingested. It is also used as an OTC or home remedy for other … Read more

When we consider alcoholic beverages, we typically think about drinking them for enjoyment rather than for health.  Alcoholic beverages can be relaxing and can provide a social lubrication of sorts, lowering our inhibitions, stress, and anxiety and making us feel more relaxed and comfortable. With that said, red wine has some touted health benefitsfor example; … Read more

From salsa to hot sauce, hot chili peppers to wasabi, there are spicy foods in almost every cuisine. However, regardless of the flavor profile, when it comes to spicy foods, people either seem to have a palate that craves or at least tolerates eating spicy food, or they are so averse to spicy foods that … Read more

We often hear of the benefits of whole grains as part of a healthy, well-balanced diet.  Unlike refined grains, which have been processed to remove the hull and bran portion of the grain and are often ground or milled down, stripping away many of the nutrients, whole grains are eaten in their natural state with … Read more

Starting the day with a cup of coffee is not only a habit or routine but a seeming necessity for many people. With so many ways to enjoy and prepare coffee, from cold brew to espresso, coffee with cream and sugar to black, and bulletproof coffee to fancy lattes, coffee orders are nearly as diverse … Read more