Evidence-Based Guidance

Health, Diet &
Exercise

No fads. No gimmicks. Real science applied to real life — by someone who's been doing it for nearly two decades.

Nutrition Fundamentals

Protein

How Much Protein Do You Actually Need?

The RDA of 0.8g/kg is the minimum to prevent deficiency — not the optimal amount for building or maintaining muscle. Current evidence supports 1.6–2.2g per kg of bodyweight for active individuals, with some research suggesting up to 3.1g/kg in caloric deficit to preserve lean mass.

Spread intake across 3–5 meals for maximal muscle protein synthesis. Aim for at least 0.4g/kg per meal as a floor. Leucine content matters — animal proteins and whey isolate rank highest for triggering MPS.

See the research →
Carbohydrates

Carbs Are Not the Enemy

Carbohydrates are the primary fuel for high-intensity training. Glycogen depletion directly impairs performance and elevates cortisol — a catabolic hormone. For strength-focused individuals, carbohydrate intake should be periodized around training, not eliminated.

Focus on minimally processed sources: rice, potatoes, oats, fruit. Time the majority of carbs around training windows (pre and post-workout) for best body composition outcomes.

See the research →
Fats

Dietary Fat & Hormonal Health

Dietary fat is essential for testosterone production. Studies show men on low-fat diets (<15% of calories from fat) exhibit significantly lower testosterone levels than those consuming adequate fat. Saturated and monounsaturated fats are most strongly correlated with T production.

Don't fear red meat, eggs, or olive oil. Fear seed oils, trans fats, and ultra-processed foods. Aim for 25–35% of total calories from fat, prioritizing quality sources.

See the research →
Micronutrients

The Minerals Most Men Are Deficient In

Magnesium deficiency affects an estimated 50–60% of Americans. It's involved in over 300 enzymatic reactions, including testosterone synthesis, insulin sensitivity, and sleep quality. Zinc is equally critical — even marginal deficiency suppresses testosterone by up to 40%.

Top dietary sources: magnesium from dark leafy greens, nuts, seeds, dark chocolate. Zinc from red meat, shellfish (oysters are the highest), and pumpkin seeds. Supplement if dietary intake is consistently low.

See the research →

Training Principles

Strength

Progressive Overload: The Only Rule That Matters

If you're not progressively challenging your muscles over time — more weight, more reps, more volume, less rest — you are not building strength or muscle. Period. Progressive overload is the non-negotiable foundation of any effective program.

Track your lifts. Add weight when you can hit the top of your rep range with clean form on all sets. Deload every 4–6 weeks. Consistency over 12+ months beats any "optimal" program run for 4 weeks.

See the research →
Cardio

Zone 2 Cardio: Your Aerobic Base

Zone 2 training (conversational pace, ~60–70% max HR) builds mitochondrial density, improves fat oxidation, and enhances cardiovascular efficiency without significantly impairing strength adaptations. Research suggests 150–180 minutes per week as the target for metabolic health.

Separate Zone 2 sessions from strength training when possible, or place them after lifting. Walking, cycling, incline treadmill — anything that keeps you talking without gasping.

See the research →
Recovery

Sleep Is Your Most Powerful Performance Drug

One week of sleeping 5 hours per night reduces testosterone levels by 10–15% — equivalent to aging 10–15 years. Growth hormone is released primarily during deep sleep. Muscle protein synthesis peaks overnight. There is no supplement that compensates for poor sleep.

Target 7–9 hours. Prioritize sleep hygiene: cool room (65–68°F), complete darkness, consistent sleep/wake time. Avoid alcohol within 3 hours of bedtime — it destroys sleep architecture even if it helps you fall asleep.

See the research →
Periodization

Why Your Program Needs Structure

Undulating periodization — varying intensity and volume across training sessions — produces superior long-term strength gains compared to linear progression alone. Daily undulating periodization (DUP) cycles heavy, moderate, and light days to manage fatigue while accumulating volume.

Block periodization is ideal for advanced athletes: dedicate 4–6 week blocks to hypertrophy, strength, and power phases respectively. Programs available soon through Stronger American.

See the research →

Get the Weekly Brief.

New health and exercise content every week. Free, science-backed, no fluff.