Author: Bashir Murtaza

I'm Bashir and I'm the CEO of Blob Technology and founder of Blob Fitness. With experience in weight lifting, nutrition, and training others for 10+ years, I'm trying to help provide as much content and tools I can to help you along your fitness journey and learn as much as possible.

Creatine’s Benefits for Mental Health

Posted on by Bashir Murtaza

Creatine’s benefits for mental health are something that is not talked about enough.

Mental health is an essential component of our overall well-being.

In this day in age, mental health is talked about a lot but we don’t talk about more natural ways of trying to help with mental health.

Supplements like creatine have an overall positive impact on mental health.

This article aims to shed light on the mental health benefits of creatine, debunking common myths and guiding you on its optimal use.

First though:

Disclaimer: Please note that I am not a healthcare professional or doctor. The content of this article is intended for informational purposes only and should not be taken as medical advice.  Individual health needs and responses to supplements can vary, so professional guidance is essential for optimal health and safety.

What is Creatine?

People hear creatine and think it’s a drug or something that if they take they’re not considered natural anymore.

I don’t know where this notion came from, to begin with, but it’s nonsense. So let’s get that out of the way.

Creatine is an essential component of our overall well-being and is a vital aspect of our daily lives.

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized in the human body.

Primarily stored in muscles, it plays a crucial role in energy production, particularly during high-intensity activities.

However, its benefits extend beyond physical performance, encompassing various aspects of cognitive function and brain health.

Common Misconceptions: Is Creatine Bad for You?

There’s a common misconception that creatine is harmful, especially for the kidneys and liver.

However, creatine is one of the most studied supplements out there. The research indicates that creatine is safe for most people when used responsibly.

It’s important to note that while creatine is generally safe, individuals with pre-existing kidney or liver conditions should consult with a healthcare professional before starting supplementation.

If you are a healthy individual, you should be able to take it without issue.

Effects of Creatine Overall

Creatine’s role in the body is multifaceted, impacting various physiological processes, most notably energy production.

To understand the comprehensive effects of creatine, it’s crucial to explore its relationship with ATP (Adenosine Triphosphate), the primary energy currency of the cell.

Creatine and ATP Production

ATP serves as the main energy source for most cellular functions, including muscle contractions and brain activities.

However, ATP stores are limited and can be rapidly depleted during high-intensity activities.

This is where creatine comes into play.

Creatine phosphate, a form of stored energy in the muscles, donates a phosphate group to ADP (Adenosine Diphosphate), regenerating ATP.

This process is critical during short bursts of intense physical or mental activities, as it provides immediate energy to maintain performance levels.

By facilitating the rapid regeneration of ATP, creatine supplementation improves strength, power, and endurance.

This enhancement is particularly noticeable in activities requiring quick and explosive movements, such as sprinting and weightlifting.

Moreover, creatine reduces muscle fatigue by buffering lactic acid build-up, allowing for longer and more effective training sessions.

Creatine’s Benefits and Impact on Mental Health

Creatine plays a crucial role in maintaining energy reserves in the brain and enhancing cognitive function.

As mentioned before, the brain requires a significant amount of ATP for optimal functioning.

By ensuring a steady supply of ATP, creatine can enhance various cognitive functions such as memory, attention, and speed of processing.

Studies have shown that creatine supplementation can particularly benefit cognitive performance under conditions of sleep deprivation or mental fatigue.

Mood Regulation and Mental Disorders

Research also suggests a role for creatine in mood regulation.

Some studies indicate that creatine may have antidepressant properties. This is thought to be due to its ability to increase energy availability in the brain, which could affect neurotransmitter systems involved in mood regulation, such as serotonin and dopamine.

Neuroprotective Effects

Creatine’s neuroprotective properties are of significant interest in the context of mental health.

By maintaining cellular energy levels and reducing oxidative stress, creatine can help protect neurons from damage.

This aspect is particularly relevant in neurodegenerative diseases like Parkinson’s and Huntington’s disease, where creatine supplementation has been studied for its potential to slow disease progression and mitigate cognitive decline.

How Often Should You Take Creatine

You should be taking at least 5g of creatine every day.

Regardless if it’s your day off or not, getting creatine every day is important and necessary.

Consuming more than 5g can cause gastro effects though. 

As well, the time of day doesn’t matter. However, I would suggest using it at the same time every day to avoid any gastro effects. 

Brands of Creatine

The main creatine I recommend is creatine monohydrate. It is the most well-researched supplement.

Anyone trying to sell you a special creatine is trying to get you to buy something you don’t need.

Creatine is fairly cheap and you can buy it in bulk.

Brands I use:

Again, anything that’s super expensive is not worth it overall. It’s just creatine and you can find it in many places for cheaper. 

Final Thoughts

Creatine, while widely known for its physical benefits, is a powerhouse supplement for mental health as well.

Taking creatine every day is the best way to get optimal results from it overall. 

Take your creatine!

Supplements to Help With Mental Health

Posted on by Bashir Murtaza

Mental health is a crucial aspect of overall well-being, often overshadowed by physical health.

However, maintaining a healthy mind is vital for a fulfilling life.

In recent years, the role of dietary supplements in supporting mental health has gained attention.

We’re going to go over some supplements that can aid with helping your mental health.

Before we dive in though:

Disclaimer This blog provides information for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Now, let’s get into it.

Why Mental Health is Important

Mental health, integral to our overall well-being, profoundly influences our everyday life.

It determines how we handle stress, relate to others, and make choices.

Good mental health is not just the absence of mental disorders; it is a state of overall well-being where individuals recognize their abilities, can cope with normal life stresses, work productively, and contribute to their communities.

Our mental state is a key player in our behaviors, decisions, and interactions.

It allows us to navigate life’s challenges, maintain physical health, and build strong relationships.

Furthermore, mental health issues like depression and anxiety have significant implications, impacting not only individual lives but also societal productivity and economic outcomes.

Maintaining good mental health is essential not only for personal well-being but also for the collective health of our communities and societies.

Why Supplements Can Be Beneficial for Mental Health

While a balanced diet is crucial for mental health, supplements can fill nutritional gaps that affect our brain function.

Research suggests that certain nutrients and minerals play a significant role in cognitive function, mood regulation, and stress management.

Supplements to Help Mental Health

Fish Oil / Krill Oil

Fish oil and krill oil are rich in omega-3 fatty acids, which are essential nutrients that play a crucial role in brain health.

These oils are primarily valued for their high concentration of two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These fatty acids are key components of cell membranes in the brain and are involved in many brain processes.

  1. Brain Cell Structure and Function: DHA, a major structural component of the human brain, is crucial for the maintenance of brain cell structure and function. It contributes to the fluidity of cell membranes, which is essential for the proper functioning of brain cells.

  2. Mood Regulation: EPA and DHA have been shown to influence mood regulation. Studies suggest that these fatty acids can have antidepressant effects. For example, a systematic review found that omega-3 supplements could be beneficial in treating depression.

  3. Reducing Inflammation: Both EPA and DHA possess anti-inflammatory properties. Since inflammation has been linked to various mental health issues, including depression and anxiety, omega-3 fatty acids can play a role in alleviating these conditions.

  4. Cognitive Function: There is evidence suggesting that omega-3 fatty acids can help in maintaining cognitive function. This is particularly important as we age, with some studies indicating that omega-3s can help in slowing cognitive decline.

  5. Neuroprotective Effects: Research indicates that omega-3 fatty acids can have neuroprotective effects, which may be beneficial in conditions like ADHD and dementia.

Study here.

Vitamin D

Vitamin D, often referred to as the “sunshine vitamin,” plays a significant role in mental health, particularly in the context of mood regulation and depression. Here’s a more detailed look at how vitamin D can influence mental health:

  1. Mood Regulation and Depression: Vitamin D receptors are found in many parts of the brain, including areas linked to depression. Vitamin D is thought to play a key role in the synthesis of neurotransmitters like serotonin, which affects mood regulation. Low levels of vitamin D have been associated with a higher risk of mood disorders, including depression and seasonal affective disorder.

  2. Brain Health and Function: Vitamin D is crucial for brain health, supporting neurogenesis (the growth of new neurons) and protecting neurons from inflammation and neurotoxicity. Adequate levels of vitamin D are essential for maintaining cognitive function and preventing cognitive decline, especially in older adults.

  3. Inflammation and Immune Function: Vitamin D has anti-inflammatory and immunoregulatory properties, which are important for brain health. Chronic inflammation and immune dysregulation are believed to contribute to the development of mental health issues, including depression and anxiety.

 Study here.

NAC (N-Acetylcysteine)

N-Acetylcysteine (NAC), an antioxidant supplement, has been studied for its potential benefits in treating various psychiatric disorders. Its effectiveness is attributed to several mechanisms:

  1. Antioxidant Properties: NAC helps to replenish glutathione, the most important antioxidant in the brain. This action reduces oxidative stress, which is linked to many psychiatric conditions.

  2. Modulating Neurotransmitter Levels: NAC influences levels of glutamate, the most abundant neurotransmitter in the brain, which plays a key role in psychiatric disorders. By regulating glutamate, NAC can help stabilize mood and reduce symptoms of disorders like depression and bipolar disorder.

  3. Anti-inflammatory Effects: Chronic inflammation is a factor in many mental health disorders. NAC’s anti-inflammatory properties can mitigate this, providing a potential therapeutic effect.

  4. Influencing Dopamine Pathways: Dopamine is crucial for mood regulation. NAC has been shown to affect dopamine release and uptake, which may help in conditions like addiction and obsessive-compulsive disorder.

Study here.

Creatine

Creatine, commonly known for its role in sports nutrition, also offers significant benefits for mental health.

Its impacts extend beyond physical performance enhancement to cognitive and mental well-being:

  1. Enhances Brain Function: Creatine supplementation is linked to improved brain function. It plays a key role in energy production, crucial for the high energy demands of the brain. This can lead to enhanced cognitive processing, memory, and overall brain performance.

  2. Mood Regulation and Mental Disorders: Studies have shown that creatine may help in the treatment of various mental disorders, including depression and bipolar disorder. It’s thought to influence brain chemistry related to mood regulation, potentially providing a therapeutic effect.

  3. Neuroprotective Properties: Creatine exhibits neuroprotective properties, which can be beneficial in neurological conditions and in preserving brain health.

  4. Stress and Fatigue Reduction: By supporting energy metabolism in the brain, creatine can help reduce mental fatigue and protect against stress-related cognitive impairment.

Study here.

Magnesium

Magnesium, an essential mineral, plays a vital role in various physiological functions, including those critical for brain health and mental well-being:

  1. Brain Function and Neurotransmitter Regulation: Magnesium is essential for brain function, as it plays a role in neurotransmitter release and regulation. It helps maintain normal nerve function and is involved in the activation of neurotransmitters that control emotions, thoughts, and reactions.

  2. Stress Reduction and Sleep Improvement: Magnesium has been shown to help reduce stress levels and improve sleep quality. Both of these factors are crucial for maintaining mental health. Good sleep quality, in particular, is strongly linked to better mental health outcomes.

  3. Depression and Anxiety: There is evidence suggesting that magnesium deficiency can lead to depression and anxiety symptoms. Magnesium supplementation has been considered for its potential to alleviate these symptoms.

  4. Cognitive Function: Adequate magnesium levels are important for cognitive function. Deficiencies in magnesium have been associated with a higher risk of cognitive decline and dementia.

Study here.

Glycine

Glycine, a simple yet significant amino acid, plays multiple roles in mental health and brain function. Here’s an overview of its benefits:

  1. Neurotransmitter Function and Mental Health: Glycine serves as an inhibitory neurotransmitter in the central nervous system. It modulates brain signals and is involved in the processing of motor and sensory information that permits movement, vision, and audition.

  2. Sleep Quality Improvement: Glycine has been found to improve sleep quality, which is crucial for mental health. It can help reduce sleep onset time and enhance overall sleep efficiency.

  3. Cognitive Function and Memory: There is evidence suggesting glycine’s role in cognitive function and memory. It works as a co-agonist along with glutamate at NMDA receptors, which are vital for memory and learning processes.

  4. Stress and Anxiety Reduction: Glycine may also have calming effects on the brain and help reduce anxiety. Its role as an inhibitory neurotransmitter can contribute to a decrease in neuronal hyperactivity, often associated with anxiety and stress.

Study here.

Consulting a Doctor Before Taking Supplements

Before taking any supplements, please consult your doctor about this. Especially for dosages.

I didn’t put dosages in this article because everyone is different. I for the most part take, all the daily recommendations on these supplements, except magnesium. Again, everyone is different and I suggest to consult a doctor before taking supplements.

Take One Supplement at a Time

It’s also important to take 1 supplement at a time.

Taking all at once, you may not know which one is working best for you.

Take 1 for a week or 2 and see if it has a positive, neutral or negative effect.

From there, see if it’s worth keeping in your stack.

 

How to Go to the Gym Even When You Don’t Feel Like It

Posted on by Bashir Murtaza

Let’s face it it’s hard to go to the gym even when you don’t feel like it.

Like… really don’t want to go. You rather do absolutely anything but go to gym.

It happens to the all of us more frequently than you may think too.

How do you overcome this though?

Sometimes it’s as simple as pushing through and going. 

However, you can also use techniques to easily give yourself the smallest boost of motivation to kick you into going.

Let’s get into it by first understanding that motivation fluctuates. 

Understanding Fluctuating Motivation

It’s a common experience for gym-goers: one day, you’re full of energy, eager to hit the weights, and the next, the very thought of the gym feels daunting.

Thankfully, this fluctuation is normal and isn’t something wrong with you.

Motivation to exercise isn’t constant; it ebbs and flows due to various factors like mood, energy levels, and life’s demands.

The key is not to get discouraged by these natural dips in enthusiasm.

When these fluctuations do occur though and you are not feeling it, how do you get some motivation to hit the gym?

Techniques to Boost Motivation

Listen to Your Favorite Music

This probably goes without saying, but music has the power to transform our mood and energy levels.

A playlist filled with your favorite high-energy tracks can be just the ticket to getting you in the right mindset for a workout.

The right beats can elevate get can you hyped. Maybe get you into a bit of a groove and even break out some moves which can overall help too! (Will get into this later)

Personally, I love music and it always gets me going especially on more down days.

Here is an article of some of my favorite tracks.

Take a Pre-Workout

Pre-workout supplements can give you that much-needed energy boost.

These supplements typically contain caffeine and other ingredients that increase energy levels, improve concentration, and enhance overall workout performance.

Another thing is that when you take the pre-workout, you got to go to the gym. Unless you like to sit around and being jittery, you are going to go to the gym because you took the pre-workout.

My go to pre-workouts are:

Think of How Good You Will Feel Afterwards

Knowing that you finished the workout, especially on a day you didn’t want to do it feels extra good.

Think of that feeling. It’s without a doubt one of the best.

Do Some Quick Exercises

Sometimes, the best way to overcome a lack of motivation is to start moving.

Like mentioned before, sometimes you listen to music and you can start dancing, head banging or doing what ever you want to do that gets you moving.

That movement in general will get you a little pumped and motivated to get going to the gym.

If you are not the dancing type, doing some simple exercises like jumping jacks or push-ups can get your blood flowing and energy up.

These activities can be done at home and might just give you the push you need to head out to the gym.

The Role of Discipline in Overcoming Low Motivation

While motivation is a great starter, discipline is the main course.

Motivation will not always be there and like I mentioned earlier in the article, the times you don’t want to go, you just have to go. Even if motivation is super low.

Building a habit and sticking to a routine, even when you don’t feel like it, is crucial.

Discipline is what keeps you going on those tough days when motivation is low.

You can read more about this here.

Partner Workouts for Accountability

If you find it challenging to stay motivated in general and consistently are missing workouts for this reason, consider finding someone to go to the gym with.

Having someone to go to the gym with can provide a sense of accountability.

It’s harder to skip a workout when you know someone is counting on you to show up.

Make Friends at the Gym

I also find that having friends in the gym will always be a reason to go to the gym at a consistent time every day.

You get to see people you are cool with. These people may be motivating to you and help you keep going.

You Might be an Inspiration for Others

I’m sure you don’t even know it but you might be motivation for people to come in to the gym.

On multiple occasions I’ve had people tell me I’m a motivation to them and it always struck me with surprise.

It also hyped me up hearing that too. 

This doesn’t happen often, but know you might be the reason someone else gets motivated to go to the gym, so keep going.

How Journaling Can Improve Your Mental Health

Posted on by Bashir Murtaza

Journaling is such a small tool that can have a huge impact on improving your mental health.

Mental health, often overshadowed by physical health, plays a crucial role in every aspect of our lives.

It influences how we think, feel, and act, making it essential for our overall well-being.

This blog post explores the transformative power of journaling and how it can lead to a healthier, more mindful life.

How Mental Health Impacts Your Day-to-Day Life

Mental health is not something to take lightly. You may not even know it, but you may be suffering from poor mental health.

Mental health makes up the cornerstone of our daily experiences.

It affects our decision-making process, relationships, productivity at work, and our ability to cope with stress.

Poor mental health can lead to difficulties in managing emotions, and diminished concentration, and can even impact our physical health.

Sometimes, it can be hard to know you are going through some mental struggles. That’s okay and can be one of the reasons why journaling can help. 

What is Journaling?

Journaling, at its core, is the practice of regularly writing down thoughts and feelings.

You may have used to journal when you were a kid or used to see cartoons or shows depicting someone journaling about a crush of some sort.

Journaling is more than that though and is a very useful tool at any age.

It serves as a personal space where one can express emotions, track daily experiences, and reflect on life’s journey.

Unlike other forms of writing, journaling is deeply personal and doesn’t adhere to any structure or rules.

Whether it’s a traditional diary, a digital app, or a bullet journal, the method of journaling can vary, but the essence remains the same – a tool for self-reflection and personal expression.

How Journaling Can Improve Your Mental Health

Journaling offers numerous benefits.

It’s a simple yet effective way to provide clarity and peace of mind.

By regularly writing down your thoughts, you can gain new perspectives on what you’re experiencing. This process of reflection can lead to greater self-awareness, emotional release, and stress reduction.

The Role of Self-Perspective in Journaling

One of the most significant benefits of journaling is the development of self-perspective.

By regularly writing down your thoughts and feelings, you become an observer of your mind.

This practice enables you to identify patterns in your thoughts and behaviors, offering a unique opportunity to understand and change them if necessary.

It’s like having a conversation with yourself, where you can objectively analyze your reactions and decisions, leading to personal growth and increased self-awareness.

Gratitude Through Journaling

Gratitude journaling, a practice where one regularly notes things they are thankful for, can significantly improve mental health.

This form of journaling shifts focus from what’s lacking to what’s abundant in our lives.

Studies have shown that maintaining a gratitude journal can enhance positivity, reduce stress, and even improve sleep quality. It’s a simple practice that reinforces positive thinking and fosters a greater appreciation for life.

For instance, imagine ending each day by writing in your journal.

You might note something as simple as, “Today, I am grateful for the delicious coffee I had this morning, the smooth commute to work, and the productive conversation with a colleague.”

This practice helps in recognizing and appreciating the small joys and victories of everyday life, reinforcing a positive mindset.

For me, this has had a significant impact on my mental health. It’s overall made me happier and appreciate what I have, and the people around me.

Talking/Writing Through Your Emotions

Journaling can be a therapeutic tool, especially when dealing with intense emotions.

Writing about your feelings helps in processing them, providing a safe space to express anger, sadness, joy, or fear without judgment.

This process of ‘talking on paper’ can be incredibly cathartic, helping to release pent-up emotions and reducing the intensity of these feelings over time.

It’s a form of self-therapy that can be particularly beneficial during challenging times.

Understanding Your Feelings Through Journaling

Finally, journaling is an effective way to gain clarity about how you’re feeling.

Often, we go through our days reacting to events without fully understanding our emotional responses.

Journaling helps in dissecting these responses, allowing us to recognize and label our emotions accurately.

This understanding is crucial for emotional regulation and mental well-being, as it empowers us to manage our feelings more effectively.

This alone will have a positive impact on your life and will overall improve your quality of life in general. 

Final Thoughts

Through various journaling techniques, individuals can improve their mental health, gain deeper self-awareness, and enjoy a more fulfilling life.

Whether you’re navigating through tough emotions or simply seeking personal growth, journaling can be a powerful ally on your mental health journey.

As mentioned earlier, you can journal via a physical journal or an application.

I believe a physical journal and writing is best. You can find a journal here.

Another app that I highly recommend is Reflecly.

Why You Should Use Chalk When Lifting

Posted on by Bashir Murtaza

Using chalk when lifting is an underrated way to grow.

To grow in strength training or hypertrophy, you need intensity.

Intensity can be lost in a lift due to many confounding factors.

However, one of the major culprits of limiting intensity is grip strength. 

Ever do a deadlift and feel like you could have just done an extra rep or 2 if your grip didn’t fail you or the bar didn’t slip away?

Yeah, we’re going to fix that with one of the many great tools.

Chalk!

Let’s go into it.

The Role of Chalk in the Gym

Chalk is widely used in gyms to enhance grip. It’s been around for decades.

It’s not just for professional athletes; even casual lifters can benefit significantly. I believe everyone should use it.

Chalk reduces moisture and slippage, allowing for a firmer and more secure grip on the bar.

If you go into a powerlifting gym / dedicated section, they will sometimes have a chalk bowl. You can easily go into it, chalk yourself up, and get to it.

How Chalk Enhances Grip

So how does chalk actually work?

Chalk (magnesium carbonate) works by absorbing moisture from your hands.

This absorption creates a dry and rough surface, increasing friction and grip on the lifting apparatus.

It’s a simple yet effective chemical reaction that can make a significant difference in your lifting routine.

You Should Use Chalk When Lifting for Muscle Growth

It’s frustrating. You are having a good lift, you know physically you can push out 2-3 more reps. Boom your grip starts failing and you can’t hit it anymore.

You may reset and start again, but that initial tension is now lost.

A strong grip is crucial when lifting.

It’s the primary connection between you and the weight.

When your grip fails, your ability to lift heavier weights and stimulate muscle growth is compromised.

If you can’t get that intensity in your workout because your grip is a factor, it will limit your growth overall.

You can read more about that here.

You Should Use Chalk When Lifting for Better Performance

As mentioned above, having a limited grip strength can easily decrease your lifts overall.

Using chalk when lifting will enhance your performance overall.

It will allow you to have a strong grip over anything.

Here’s the thing though, you don’t need to just use it for barbell lifts. Use it for everything!

Use it for:

Anything that requires you to have a strong grip, use it.

It may “look funny” but that shouldn’t matter. Your performance matters.

Exploring Different Types of Chalk Products

So we understand that chalk in general can increase performance which can increase muscular growth and strength gains overall.

If you want to buy chalk online, you may notice plenty of different types of chalk.

You will usually find these types of chalk products available:

  1. Loose Chalk: Traditional and widespread, great for covering large areas quickly.
  2. Chalk Balls: Less messy, offering controlled application.
  3. Liquid Chalk: Convenient, less dusty, and often more skin-friendly.

Now that we know the types, let’s go over the pros and cons of each.

Choosing the Best Chalk: Pros and Cons

My personal favorite is a chalk ball.

I can bring it with me everywhere easily, it doesn’t leave a mess and it’s long-lasting. I probably go through a chalk ball every 5-6 months and I use a decent amount.

Any chalk is better than no chalk though. If you can get your hands on some, use it.

Other Ways to Improve Grip

Now, chalk isn’t the only tool you can use to improve grip. You can use wrist straps. They are less messy overall and provide even better strength.

However, if you are training for a competition of powerlifting, it may not be the best option because you can’t use them in competition.

I like chalk because it enhances your ability to grip but it also can help progressively improve your grip strength overall. You don’t get that with straps.

Final Thoughts

Chalk is an invaluable tool in the weightlifting arsenal.

It enhances grip, ensures safety, and aids in performance which can help you gain more muscle and strength.

Note: All Amazon Links are affiliated.

How to Optimally Rest Between Sets

Posted on by Bashir Murtaza

Resting between sets isn’t just a break from your workout; it’s a crucial part of your fitness regime.

Understanding the importance of rest intervals and how to utilize them effectively can significantly impact your workout’s effectiveness and your overall fitness goals.

Some people rush back into their working sets. Others take their sweet time and just sit on their phone.

How are you supposed to truly rest between sets to maximize performance and get the best gains possible?

Let’s dive into it. 

Why Rest Time Between Sets is Important

Rest periods between sets are essential for several reasons.

They allow your muscles to recover, replenish energy stores, and clear metabolic byproducts.

According to a study published in the ‘Journal of Strength and Conditioning Research’, adequate rest between sets is crucial for maximizing muscle hypertrophy and strength gains.

Knowing this, you allow yourself optimal time to have another intense working set where you can push yourself harder. 

How much time do you need to spend resting though?

The Science Behind Rest Time: Why 3-5+ Minutes Is Ideal

The ideal rest period can vary based on your training goals. For strength and power workouts, resting 5 minutes between sets is ideal.

This duration is crucial for maintaining the intensity and quality of each set, particularly in compound movements like squats and deadlifts.

When it comes to hypertrophy, a minimum of 3 minutes is essential. However, it’s still recommended to rest for up to 5 minutes. 

Why is this the case though?

Longer rest periods are ideal for hypertrophy because they allow for more complete recovery of ATP (energy) stores and phosphocreatine, enabling the maintenance of high-intensity efforts in subsequent sets.

This ensures that muscles can generate maximum force and volume, critical factors for muscle growth.

Additionally, longer rests reduce fatigue and help maintain the quality and intensity of each lift, promoting greater muscle tension and overload, which are key stimuli for hypertrophy.

To note, all of this is assuming your working sets are  high intensity of either failure or 0-2 RIR. 

If you are doing a working set and your RIR (reps in reserve) is around 4-5, you don’t need that much recovery time. You also won’t be getting great results if training for hypertrophy or strength. 

Read this article to learn more.

Intraworkout Drinks and Electrolytes

Hydration and electrolyte balance play a significant role in your workout performance and recovery.

Drinking water is never a bad option, but it can be more optimal.

Water itself isn’t the best method for hydrating during a workout due to it being stripped of all micronutrients and electrolytes. 

Intraworkout drinks containing electrolytes help maintain hydration, replenish lost minerals, and improve endurance.

A study in the International Journal of Sport Nutrition and Exercise Metabolism highlights the importance of electrolyte balance in athletic performance.

For Intra-workout, here are the main electrolytes you want to intake during your workout:

  1. Sodium: Essential for maintaining fluid balance in the body, sodium plays a critical role in hydration and helps prevent dehydration during intense exercise.

  2. Potassium: Works in conjunction with sodium to maintain fluid balance. It is also vital for muscle contraction and nerve function.

  3. Magnesium: Important for muscle function, magnesium aids in energy metabolism and is involved in over 300 biochemical reactions in the body.

  4. Calcium: Besides its well-known role in bone health, calcium is crucial for muscle contractions and nerve signaling.

You can find these in many drinks. 

Let’s go over some quick products.

Coconut Water

Coconut water is a natural source of electrolytes, particularly potassium and magnesium. It does lack sodium which isn’t great, but you can always throw some salt in there if you wish.

It’s an excellent hydration option, as evidenced by its popularity among athletes for intraworkout consumption.

LMNT

LMNT, a popular electrolyte drink mix, provides a balanced blend of sodium, potassium, and magnesium.

There is a ton of salt though.

It’s around 1000mg of sodium. So I would recommend it if you are doing some long endurance training. 

What I do is take around 1/3 of a stick and throw it into water. That way I’m not taking an obscene amount of sodium just for hypertrophy training. 

Jocko Hydrate

Jocko Hydrate has a great blend of electrolytes and other B vitamins for a workout session.

It has about 500mg of sodium, so half of what LMNT is.

It also has more potassium in it at around 350mg. 

This is overall another great option.

Walking Between Sets for Recovery

Okay, we nailed down how long to wait between sets, and what to sip on between sets. 

Now what should you do between your sets?

Should you just be on your phone going through the Blob Fitness Discord and blog? 

I mean, it’s not a bad idea, but probably not. Or you can do that while walking around.

Incorporating light walking between sets can be beneficial for recovery.

It promotes blood circulation, aiding in the removal of lactic acid buildup in the muscles.

A study in ‘The Journal of Sports Science & Medicine’ suggests that active recovery, like walking, can enhance overall workout performance by improving blood flow and reducing muscle stiffness.

It will also help you stay “warm” during your sets. Being stiff, especially when doing something like squats for so long may be hard to get back into.

Most likely you will still feel warmed up in general, but walking can help assist with that.

You will also easily hit your walking goal by doing this.  

Why Static Stretching Isn’t Recommended During Rest Periods

Contrary to popular belief, stretching between sets may not be beneficial and could potentially hinder performance.

Research in the Scandinavian Journal of Medicine & Science in Sports indicates that static stretching can temporarily reduce muscle strength and power.

During rest periods, it’s advisable to avoid stretching, especially static stretching, to maintain optimal muscle performance for subsequent sets.

The only time I would recommend stretching is if you have extremely poor mobility stretching will help you get into a better position. You have to make sure though that you want to risk power for form. In some cases it makes sense, in others, it doesn’t.

For example, let’s take Squats.

Stretching your calves between sets can help you get better ankle mobility and get deeper into the squat.

If your ankle mobility is so bad you can barely get to parallel without feeling limited, then stretching isn’t a bad idea even if it risks you having less power in your set.

However, if you don’t have much of an issue reach depth, there is no reason to stretch. You will only be losing power in your squat. 

The Importance of Deep Breathing Between Sets

Deep breathing techniques can be a powerful tool for recovery during rest periods.

According to a study in Applied Psychophysiology and Biofeedback, deep breathing helps in lowering heart rate and promoting relaxation, which can aid in quicker recovery between sets.

This practice not only improves physical recovery but also mental focus, preparing you for the next set.

I recommend doing a 6-second deep breath and a 6-second exhale. 

Final Thoughts

Understanding and implementing effective rest strategies between sets is crucial for maximizing your workout’s effectiveness.

By resting adequately, hydrating properly, engaging in light walking, avoiding stretching, and practicing deep breathing, you can enhance both your performance and recovery.

Remember, the time spent resting is as valuable as the time spent lifting.

You will be able to perform better which will lead to better gains in the future.

Should You Use Machines or Dumbbells for Hypertrophy?

Posted on by Bashir Murtaza

When it comes to building muscle, the debate between using machines or dumbbells is a longstanding one.

This argument has been going on for so long. It’s time to dive into both dumbbells and hypertrophy and find which is best for you.

What are Dumbbells / Free Weights?

Dumbbells, a type of free weight, are small, handheld weights that come in various sizes.

They offer a range of motion that is more natural and free-form. This way, you are not restricted to a specific movement pattern.

Although they aren’t technically the same, Kettlebells can still be used like dumbbells for some exercises.

What are Machines?

Workout machines are designed to target specific muscle groups with controlled movements.

These machines often provide external stability, allowing you to focus on lifting heavier weights safely.

This can be very beneficial for beginners who are learning proper form or for those focusing on isolating specific muscles.

Which is Better for Hypertrophy: Machines or Dumbbells?

First, let’s get this out the way, you can use both Machines and/or Dumbbells to achieve hypertrophy or gain muscle.

There is no doubt or argument about that.

The question is, which will help you achieve hypertrophy more effectively? 

The Argument for Machines

For isometric-specific exercises, machines, in most cases, allow you to lift heavier than dumbbells.

Usually, the reason for this is that you can get some type of external stability to use to lift more with adequate form.

Not all machines have something to easily stabilize yourself on, and some machines are better than others overall because of this.

Stability

Let’s use the example of a dumbbell row vs a machine row.

A dumbbell row has you usually stabilizing yourself on a bench press with your arm.

It looks like this:

How to Do the Perfect Dumbbell Row: Variations & Alternatives | BarBend

Image from Barbend

This is good for stability reasons but still difficult because your arm itself will get fatigued from this.

Now let’s look at the machine row:

Seated Cable Row: Video Exercise Guide & Tips

Image from Muscle and Strength

You can see from this image alone, that the person can prop their feet up for stability. They don’t have to worry about their arm fatiguing just from stabilizing themselves on the bench.

Now, I’ll be honest, this isn’t even the best example of a row that has good stability. 

The best one would be something that is a chest-supported machine row.

Plate-Loaded Chest Supported T-Bar Row Machine - Incline Back Strength Training Machine with Adjustable Diamond-Textured Footplate and Multi-Grip Handles | Titan Fitness 

Image from Titan Fitness

As you can see with this exercise, the chest and feet are supported for stability.

Now, the only thing you need to worry about is your back and the row movement itself.

On the other hand, while it’s often emphasized, the role of stabilizer muscles in hypertrophy is somewhat overstated. They do contribute to overall muscle development, but the primary muscle groups are the main drivers of hypertrophy.

Controlled Eccentric Movement

The eccentric portion of an exercise is very important when it comes to hypertrophy. Many people think it’s just the concentric that grows muscle, but it’s both and there is an argument to be made that you can grow more with a more controlled eccentric overall. 

With dumbbells, controlling the eccentric can be a bit difficult when dealing with heavier weights, especially with a lack of stability support.

Machines make this portion of exercising easier overall, especially when lifting heavier.

Having a good controlled eccentric with heavier weight will lead to better hypertrophy overall. 

The Argument for Dumbbells

No Restrictive Movement

Dumbell’s main pro is that you can use them in any way. They’re non-restrictive and don’t force you into any position.

Whereas with machines, you’re bound to a specific position. For some, this doesn’t work too well and can cause injury if their biomechanics don’t mesh well with the machine.

More Variation

Considering there is no restrictive movement, you overall get more variety with your exercises.

As we know, variety is the spice of life! 

But seriously, having more variety is never a bad thing. Being able to do more or something that you’re comfortable with will usually be better than being stuck with a certain amount of exercise.

You can do more exercises with a pair of dumbbells than you can with 1 machine.

What Builds Muscle the Best?

Considering the points above, I would always choose a machine over free weights for hypertrophy if the opportunity exists and the exercise is ideal for what I’m trying to build. 

Now, this doesn’t mean I don’t or wouldn’t use dumbbells. Dumbbells can still build muscle very effectively.

I find through most exercises, when they have a machine option, I have:

Considering those points, having all that accounted for should lead to better hypertrophy.

If I can’t train as hard as I need to in an exercise because of fatigue of stability or lack of control, I won’t be getting the best results overall. 

Use What You Like Best

In the end, machines and dumbbells can both build muscle effectively. That’s not an argument.

However, I do believe some machines offer more value and allow you to solely focus on just moving the weight without any other worries.

When you don’t have to worry about other external issues like stability or other areas being fatigued due to form on free weights, you get to move the weight better and more effectively. 

This overall will lead to better gains for most.

However, you should use what you like best. 

Any exercise that you can do with a high intensity and not get hurt regardless if it’s a machine or dumbbell, then you should do that exercise.   

Benefits of Strength Training and Why You Should be Doing It

Posted on by Bashir Murtaza

The benefits of strength training can’t be overstated. Strength training popularity isn’t just a fitness trend but a testament to its profound impact on health and well-being.

It’s one component that I suggest almost everyone do.

Its profound benefits outweigh most cons.

However, you may be wondering “Do I need strength training?

Well, luckily, this article delves into the essence of strength training, its universal applicability, the remarkable benefits it offers, and how it can benefit you.

What is Strength Training?

Strength training involves exercises that improve muscular fitness by exercising a specific muscle or muscle group against external resistance.

This improvement in muscular fitness will overall make you stronger and in essence, will allow you to lift more weight.

Resistance can be anything that’s an opposing force, but in most cases related to strength training, we’re specifically talking about barbell training.

What’s the Difference Between Strength Training and Bodybuilding?

Strength training, distinct from hypertrophy or bodybuilding training, focuses on increasing muscular strength rather than just muscle size.

However, you can still gain muscle on a strength program, however, that’s not the primary goal and the repetitions you do aren’t ideal for hypertrophy considering strength training is fairly low repetitions.

You can also gain strength when doing hypertrophy training, but it won’t be as profound as if you did strength training.

If you are more of an intermediate lifter, you won’t be getting as much hypertrophy on a strength program as you would on a bodybuilding program.

Who Should Do Strength Training?

Everyone.

Ok, maybe not everyone, but most people, and in my opinion, especially beginners.

Why Beginners Should Train in Strength

For beginners, strength training lays a solid foundation for overall fitness. It teaches basic movement patterns, builds a baseline of strength, and may even help prevent injuries in more advanced training. It’s also encouraging for beginners to see tangible improvements in strength, which can be a significant motivator.

Having this baseline in strength as a beginner will easily traject you to further hypertrophy gains if you ever decide to do more hypertrophy-related training. 

Strength training may seem intimidating but remember we all started somewhere.

Story Time

I used to only do hypertrophy training when I first started working out. So only dumbbells, machines, etc. 

It was nice and I gained some okay muscle for someone who was fairly skinny. Most people considered me to be in good shape.

I then thought to myself, I can probably squat 135 easily.

Nope.

I barely could unrack the bar.

I had embarrassment not because it was my first time squatting and things didn’t go well, but because I thought I was so much stronger than I was.

Fast forward, after trial and error with many strength training programs, I finally built up a solid foundation of strength for my weight and height.

I had a

275 deadlift

250 squat

200 bench

at around 140 lbs. 

This isn’t anything to brag about by any means and I could still improve more than that (and I did) but it still felt good at the time since I could barely do the bar for any of those lifts originally.

I went back to hypertrophy training and things felt like they made more sense and overall “easier”.

I was able to lift more weight for more reps than when I was only doing hypertrophy.

I felt like I could properly train and knew how to grind sets out as well.

Everything just started to click afterward. 

What I’m trying to say is, that building a base of strength is imperative if you want to get more into bodybuilding training. You will get better results with a better base of strength. Period. 

Why Elderly People Should Engage in Strength Training

Strength training is also very beneficial for older adults.

Most people don’t realize how important having muscle mass is, especially when you get older.

Strength training can help prevent the loss of muscle mass and strength that comes with aging and improves balance and coordination, reducing the risk of falls.

Most don’t realize but falling is a very serious issue when you get older and chances of mortality are much higher with it. Preventing such a thing can prevent potential death. 

Strength training is also associated with bad knees, joints, etc which is not true. 

If anything, strength training can help alleviate plenty of these issues due to them stemming from weakness of muscles or ligaments and tendons. 

Everyone Else

So for everyone else, it’s mainly up to you if you want to do it or not.

You are either at this point an intermediate or advanced trainee and you probably have decent strength already. 

I would still recommend doing blocks of strength training but this is completely up to you and your goals.

5 Major Benefits of Strength Training

Enhanced Muscle Mass and Strength 

So we just mentioned that you can build muscle on a strength training regimen but it won’t be as great as a hypertrophy-specific program.

However, you will still get some muscle from it and of course… strength!

Having strength is of course amazing because you can lift more. Having more strength is also related to a better expectancy of life. 

Weight Management

Strength training aids in weight management by burning calories during and after workouts.

Muscle tissue burns more calories than fat tissue, even at rest.

This means that the more muscle mass you have, the more calories you’ll burn throughout the day.

Improved Bone Health

Engaging in strength training helps in improving bone density.

This is particularly important as we age, reducing the risk of osteoporosis and bone fractures.

The stress that strength training puts on bones stimulates additional deposits of calcium and activates bone-forming cells.

Improved Joint Stability 

Strengthening tendons and ligaments, which connect muscles to bones and bones to each other respectively, enhances joint stability.

This reduces the risk of joint dislocations and other injuries, especially in high-impact activities and sports.

Increased Load-Bearing Capacity

Strength training will help strengthen your tendons and ligaments. This can increase the body’s ability to bear heavier loads. This is particularly beneficial for improving performance in various physical activities and exercises, including everyday tasks.

3 Main Exercises for Strength Training

Three fundamental exercises are pivotal to strength training: the Squat, Bench Press, and Deadlift. Each targets different muscle groups and offers unique benefits:

Squat

Primarily targets the quadriceps, hamstrings, and glutes. It also strengthens the core and lower back.

Most cases for strength training, you have a barbell on your back and are squatting the weight up and down.

You can watch a video by Starting Strength on how to squat here.

Bench Press

On the bench press, you are unracking the weight and then bringing it down to your chest and lifting it.

Another video by Starting Strength.

Deadlift

You pick up weight and put it down… ok, that can be explained better but that’s esentially what it is.

You can watch how to deadlift here.

Note: If you are part of my newsletter, you missed the series of explanations of these exercises. Join the email list to not miss out. Join the discord if you want these articles.

Starting Strength Program

The Starting Strength program is a great way to get into strength training as a beginner. 

Here is the program below.

  1. Workout A

    • Squat: 3 sets of 5 reps
    • Bench Press: 3 sets of 5 reps
    • Deadlift: 1 set of 5 reps

  2. Workout B

    • Squat: 3 sets of 5 reps
    • Overhead Press: 3 sets of 5 reps
    • Barbell Row or Power Cleans: 3 sets of 5 reps for rows or 5 sets of 3 reps for power cleans

Progression

Begin with a weight that is manageable but challenging enough to perform all reps with proper form. For each workout session, try to increase the weight slightly, usually by 5lb and then when things get harder, 2.5lbs. This incremental increase is crucial for continuous strength development.

You can view their official program here as this is just a quick overview.

Final Thoughts

Strength training is an inclusive, versatile, and immensely beneficial exercise regime.

If you are a beginner, you should include it in your training.

Strength training benefits can’t be overstated if you are getting into fitness and exercising. I highly recommend you start if you haven’t. 

5 Dieting Myths Debunking: Separating Fact from Fiction

Posted on by Bashir Murtaza

The world of nutrition is fraught with misconceptions and myths, particularly around dieting.

These myths, often perpetuated by fad diets and misinformation, can lead to unhealthy eating habits and confusion about proper nutrition.

In this post, we’ll debunk five common dieting myths, providing clarity and evidence-based information.

Why Are There So Many Dieting Myths?

Dieting myths thrive due to a combination of factors: the appeal of quick fixes, misinterpretation of scientific studies, and the spread of misinformation through social media and marketing.

Other times, it’s more about anecdotal experiences. People believe what works for them will work for everyone.

Most dieting myths usually don’t come from a bad place from the other person, they are genuinely trying to help. Others however are trying to grift or sell their product by claiming some nonsense overall. 

Let’s go over some of the most popular myths.  

Myth 1: Carbs Make You Fat and/or Are Bad for You

Carbohydrates have been unjustly vilified. While excessive intake of any calorie source can lead to weight gain, carbs are a vital energy source. Whole grains, fruits, and vegetables are healthy carb sources that are essential for a balanced diet.

Debunking Myth 1: Carbs Make You Fat and/or Are Bad for You

The myth that carbohydrates make you fat and are unhealthy is a widespread misconception. However, scientific evidence strongly contradicts this belief. Let’s dive deeper into why carbs are not inherently fattening and why this myth persists.

Evidence Against the Myth

  1. NuSI-Funded Study: A well-controlled trial funded by the Nutrition Science Initiative (NuSI) involved participants consuming a high-carb diet followed by a low-carb, ketogenic diet. Both diets were calorie and protein-matched. The results showed no significant difference in fat loss between the two diets, debunking the carbohydrate-insulin hypothesis of obesity​. Link to article that has the studies describing this in more detail.

  2. Water Weight Loss on Low-Carb Diets: When participants switched to a low-carb diet, they experienced a sharp decrease in total weight, mainly due to water loss, not fat loss​​.

  3. Insignificant Metabolic Rate Increase: The same study observed a minor increase in metabolic rate on a low-carb diet, but this increase was clinically insignificant and diminished over time​.

Why the Myth Persists

The myth that carbs are inherently fattening persists due to the initial weight loss experienced on low-carb diets, which is often due to water loss.

Additionally, a shift in nutrient ratios (increasing protein and/or fat) and a reduction in calorie-dense, highly palatable junk foods can lead to a decrease in overall calorie intake, contributing to weight loss.

However, when low-carb and high-carb diets are matched for calories, there is no difference in body fat change.

Myth 2: Protein Is Bad for You

The myth that protein is harmful, particularly to the kidneys and bones, has been an ongoing myth for some time. Although it isn’t believed much within the actual fitness communities anymore, people outside of it, especially beginners may think this is the case. However, scientific evidence debunks these claims and highlights the importance of protein in a healthy diet.

Scientific Evidence Against the Myth

  1. McMaster University Study: A meta-analysis conducted by scientists at McMaster University, examining more than two dozen studies with hundreds of participants, found no evidence supporting the claim that high-protein diets cause kidney damage in healthy adults. The study, published in the Journal of Nutrition, reviewed data from 28 papers involving over 1300 participants. These participants, who included healthy individuals, obese individuals, and those with type 2 diabetes or high blood pressure, consumed various levels of protein intake. No link was found between high-protein diets and kidney disease in these groups​​. Link to article.

  2. Bone Health: Contrary to the belief that high protein intake leads to bone loss, research indicates that protein has a neutral or protective effect on bones. Higher protein intake is associated with increased bone mineral density and a reduced risk of fractures. A study in the American Journal of Clinical Nutrition showed that women with the highest protein intake had a significantly lower risk of hip fractures than those with the lowest protein intake​.

  3. Weight Management: It’s a common misconception that high-protein diets lead to weight gain. On the contrary, protein’s high thermic effect and satiating properties can aid in weight loss. Studies have shown that increasing protein intake can reduce overall calorie intake and improve weight management. Protein requires more energy to digest, absorb, and metabolize, which can contribute to a higher overall calorie burn​.

On top of all this, protein is an essential macronutrient for health especially if you are looking to gain mass. Getting enough protein is important. 

Click here to see how much protein you should be intaking per day.

Myth 3: Your Body Can Only Use a Certain Amount of Protein

It’s a common belief that the body can only process a limited amount of protein per meal, but studies indicate that the body is quite adaptable in utilizing protein based on dietary intake and individual needs.

Recent studies, including Trommelen’s research, challenge the belief that the body can only utilize a limited amount of protein per meal. Key points include:

  1. No Fixed Upper Limit: Contrary to the old belief of a 25-gram limit per meal, the body may effectively utilize much higher protein amounts for muscle synthesis. Muscle protein synthesis may plateau at some point, but your body still uses the protein.

  2. Extended Anabolic Response: Significant protein synthesis can occur hours after consumption, not just immediately after eating.

  3. Absorption vs. Utilization: While almost all consumed protein is absorbed, the amount used for muscle growth varies and is influenced by factors like amino acid composition and individual characteristics.

  4. General Intake Guidelines: About 40 grams of protein per meal can be utilized for muscle growth, with distribution throughout the day, including high-protein breakfasts, being beneficial.

Also, new research has shown that even taking high amounts of protein after a workout doesn’t cause any issues. 

Myth 4: Low-Fat Diets Are Good

The myth that low-fat diets are inherently healthier and more effective for weight loss and health maintenance has been increasingly challenged by scientific research.

Fats are crucial for the absorption of fat-soluble vitamins (A, D, E, and K) and hormone production. Extremely low-fat diets can lead to nutritional deficiencies and health issues.

The focus should be on the quality of fats consumed rather than the reduction of fat intake. Link to article.

Lastly, fat itself is high in calories (9 calories per gram of fat). Having a high-fat diet does increase calories overall. However, with calories equated and assuming you are at maintenance, it’s fine to be higher fat and lower carb or moderate in both. 

Myth 5: A Multivitamin Is Enough

Relying solely on a multivitamin for nutritional needs overlooks the complexity of nutrition.

Whole foods provide a synergistic blend of nutrients, fiber, and other compounds that a pill cannot replicate.

As well, a grouping of foods is fairly important. To not be redundant and list multiple points about this, I would recommend checking out my other articles about this:

Final Thoughts

Understanding and debunking these dieting myths is crucial.

There are too many myths even for this article to cover. However, these are some of the more popular ones.

Dieting is fairly simple overall but is made complex by others. Find the right balance for you and something that is sustainable to find success.

Summary: Debunking dieting myths is essential for adopting a healthier, more balanced approach to eating and nutrition.

Understanding and Creating a Nutrient Dense Diet

Posted on by Bashir Murtaza

You may heard the phrase “Nutrient Dense Diet” before. 

It’s tossed around plenty in social media but it’s never explained how to go about creating a nutrient dense diet to fit your needs. 

This article delves into the concept of a nutrient dense diet, a key player in the realm of healthy eating. We’ll also be discussing how to go about incorporating foods into your diet that work specifically for you. 

Let’s dive into it.

What is a Nutrient Dense Diet?

A nutrient dense diet focuses on foods that offer a high concentration of vitamins, minerals, and other beneficial nutrients relative to their caloric content.

These foods include fruits, vegetables, whole grains, lean proteins, and healthy fats, providing more “bang for your buck” in terms of nutrient value.

The Importance of a Nutrient Dense Diet

Today’s fast-paced lifestyle often leads to a reliance on processed and convenience foods, which are typically low in essential nutrients.

This shift has resulted in deficiencies in key vitamins and minerals, making a nutrient dense diet more crucial than ever.

Nutrient dense foods, packed with vitamins, minerals, and antioxidants, counterbalance the trend by providing the body with the essential nutrients it often lacks due to modern dietary habits.

 

These foods not only fill nutritional gaps but also offer numerous health benefits.

They improve immune function, support healthy aging, and reduce the risk of chronic diseases like obesity, heart disease, and diabetes.

By focusing on these nutrient powerhouses, we can combat the effects of nutrient poor diets and promote overall health and wellness.

Micronutrients: Food Sources vs Supplements

You may be saying though, that I can just supplement with a multivitamin (or a specific vitamin to fit your needs). Although in some cases that can work, we’re going to discuss why that isn’t always the best thing to do.

While supplements can play a role in filling nutritional gaps, obtaining micronutrients from whole foods is preferable.

Foods offer a complex matrix of nutrients that work synergistically, enhancing absorption and utilization by the body. This holistic approach is something supplements alone cannot replicate.

Plus, getting your nutrients from foods typically have micronutrients that tend to work well together.

Foods

For example, let’s take Salmon. 

Salmon is a decent food source with Vitamin D in it. 

When taking Vitamin D, it’s important to take it with a fatty food source. Salmon itself is a fatty food source so that benefits in the absorption of vitamin D. Salmon also has some magnesium in it too. 

You will notice this trend that the foods you eat will usually have an optimal blend of micro nutrients that work together fairly well. It’s not always the case though. 

Supplements

Now, with supplements, if you take let’s say Vitamin D by itself. You are missing key nutrients in magnesium and Vitamin K2.

What does this mean? You need to now take supplements for magnesium and K2 as well.

There is nothing wrong with this, but it causes you to take more supplements overall which can add up in costs. 

Key Micronutrients for Optimal Health

Let’s go over some micronutrients you should focus on:

There is plenty to focus on here.

However, you will be surprised how certain foods have a decent combination of these nutrients.

Foods That Are Nutrient Dense

So we understand the importance of a nutrient dense diet and we have a good understanding of the nutrients too.

Let’s now go over nutrient dense foods. This isn’t a complete list as there are many foods I can probably cover. 

However, I’ll do my best to list the most accessible foods that are nutrient dense that you can incorporate into your diet.

Incorporating Into Your Diet

Now that we have a nutrient dense list of foods, let’s go over how to incorporate these foods.

  1. Start Slow: Choose one or two nutrient dense foods from the list that appeal to you or fit easily into your current diet. Incorporate these foods into your meals a few times a week. For example, if you’re not used to eating fish, try adding salmon to your menu once or twice a week.

  2. Keep a Food Log: Document what you eat and how you feel in a food diary. This practice is not just about tracking your intake but also about observing how different foods impact your well-being. Note any changes in your energy levels, digestion, mood, and overall health.

  3. Evaluate Your Responses: After consistently consuming the new food for a while, assess how you feel. If you notice positive changes, such as more energy or better digestion, continue including it in your diet. However, if a particular food doesn’t agree with you or causes discomfort, consider eliminating it.

  4. Understanding Subtle Effects: Sometimes, the benefits of nutrient dense foods are not immediately noticeable. A lack of dramatic changes doesn’t mean the food isn’t beneficial. Many nutrients work in the background, supporting long-term health and preventing future issues. If food doesn’t have negative effects, keeping it in your diet can still contribute positively to your overall nutrient intake.

  5. Gradually Diversify: Once you’re comfortable with one new food, try introducing another. Gradually diversifying your diet this way ensures a broad range of nutrients and keeps your meals interesting.

Example of a Nutrient Dense Diet

Breakfast: Scrambled Eggs with Spinach and Avocado

Mid-Morning Snack: Greek Yogurt with Berries and Chia Seeds

Lunch: Salmon Salad

Afternoon Snack: Nuts and Seeds Mix

Dinner: Grilled Steak with Roasted Sweet Potatoes and Steamed Broccoli

Evening Snack: Kefir with a Banana

Conclusion

A nutrient dense diet can be extremely beneficial for you and can even help you ditch taking vitamins altogether if done correctly.

When incorporating foods, it’s important to log them and note any dietary effects. Some foods may agree with you more than others.

For example, Liver for me gave me massive headaches. So I needed to take it out of my diet. Whereas something like Kefir often makes me feel satiated and has positive effects overall for my health. 

Take note of these things and notice how it plays out for you.