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We lift weights to build muscles, head to pilates class to tone them, and foam roll or use a massage gun to help relieve tension. But there’s a muscle that many women don’t know they need to pay attention to until something goes awry—the pelvic floor.
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There’s no shortage of ways to boost your protein intake these days—from blending cottage cheese into recipes or opting for a protein pasta. And now, clear protein powders seem to be everywhere. They promise all the benefits of protein, without the heaviness of a traditional shake.
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Interest in creatine is at an all-time high. Decades of data have shown this supplement is effective in helping people of all ages and fitness levels build more strength and muscle.* But that’s not all creatine can do. Researchers are now looking at how creatine supports cellular energy throughout the body (including the brain) and how that may influence cognition, recovery, and sleep.*
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I’m a full-time CEO and dad. Here’s how I achieved elite metrics working out less than an hour a day.
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There are so many benefits to eating a high-protein diet. Getting enough of this macronutrient is crucial for building muscle, losing fat, improving metabolic health, and regulating appetite1
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Exercise remains one of the most effective tools for managing knee osteoarthritis (yes, the right type of movements help manage this kind of pain), researchers are increasingly curious about whether certain supplements can help people get more out of rehab. One compound drawing attention? Creatine. This supplement is best known for muscle strength and athletic performance, but one that may also play a role in joint health and functional recovery.
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Curious if amino acids actually make a difference? Here’s what changed when I added them to my strength routine.
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What if one simple habit could help keep your brain sharper, starting today? Research shows that everyday movement (no HIIT required) can have an immediate impact on how quickly you think and process information. In fact, it may even make your brain feel years younger.
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The scientists took blood samples before the workout, immediately afterward, and again 30 minutes later. They weren’t just looking at heart rate or calories burned. Instead, they measured something called myokines, small proteins released by muscles during exercise that act like messengers, influencing different systems in the body. Some of these myokines, including IL-6, SPARC, decorin, and oncostatin M, have been shown in lab settings to suppress cancer cell growth.
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Creatine is the No. 1 supplement you should think of when it comes to body recomposition. Taking it alongside a strength training routine (no matter if you’re starting with bodyweight, 5 pound dumbbells, or 45 pound ones) helps you build more muscle in a shorter period of time than exercise alone1
† Benefits and weekly transformations assume daily use and are evidence-based estimates rooted in clinical research at the ingredient level. Individual results may vary. Optimal results occur when used alongside healthful nutrition, exercise, and personalized lifestyle practices. If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
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What if the secret to turning back the clock was as simple as lacing up your sneakers? Research suggests 1
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When I lace up for a workout, I usually gravitate toward strength training, pilates, or the occasional jog. But none of that prepared me for the reality check from my fitness tracker: a VO2 max score of 36. Fair. Not terrible, but not great either—especially for someone who writes about health and fitness for a living.
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When it comes to living longer and better, few voices carry as much weight as Peter Attia, M.D. The longevity medicine expert and author of Outlive: The Science of Art & Longevity has spent years translating complex research into actionable strategies for extending both lifespan and healthspan.
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Here’s the science-backed method to build strength, avoid plateaus, and see visible change.
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