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Tuesday, January 8th, 2013 - Shane Doll

After 20 plus years researching nutrition and weight loss let’s just say I’ve come to have a degree of skepticism when looking at new clinical trials and non-peer reviewed studies. When a supplement manufacturer pays a lot of money for research they naturally what to see the findings in their favor.

The reality is a lot of the clinical trial studies are somewhat skewed because they’re not truly reflective of “real world” behavior. Controlled environments, frequent reminders, free food, and the like don’t happen in every day life for most people.

Some of the best feedback we can get from diets, supplements, and technology tools used to assist with weight loss will come from the people who have used them in the real world. This is one of the reasons I believe objective and unbiased publications like Consumer Reports can be valuable.

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Monday, December 17th, 2012 - Shane Doll

A new research study conducted by Duke University and set to be published in the December 2012 issue of the Journal of Applied Physiology reports that aerobic training may very well be the best form of exercise for fat loss. Oh really?

After several previous studies showed little change on body composition from “aerobic only” exercise routines, now we’ve got this research study that claims it may be the most efficient and effective. So what are we to believe?

In today’s post we’ll dig into this subject and see what we can uncover.

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Tuesday, December 11th, 2012 - Shane Doll

In case you missed it, Dr. Oz recently had William Davis MD, a cardiologist and author of the best selling book “Wheat Belly” on his show to discuss the possible downsides of consuming modern wheat products.

Dr. Davis refers to the new genetically modified version of wheat crops in this country as “Franken-wheat” since it is vastly different than the wheat previous generations consumed.

While concerns over genetically modified crops is just now starting to get public awareness, he believes wheat products in particular are largely to blame for our obesity epidemic.

And you know what, he may be on to something. The book is certainly controversial as it goes against one of the primary nutritional recommendations we’ve been hearing for years from the mainstream, that is to increase consumption of so called healthy whole grains.

In today’s post we’ll look at just what may be behind the problems with wheat products in your diet.

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Friday, December 7th, 2012 - Shane Doll

I received an email this week from a reader who wanted to know my opinion of a supplement recommended to her by a physician for activating brown fat stores.

I almost fell out of my chair when I read it was a physician who told her that gamma linolenic acid (GLA), which is an essential omega-6 fatty acid, could help her with weight loss due to it’s ability to activate metabolically active brown fat stores.

She told me that she did some research on the internet and found some articles that appeared to confirm this claim, but wanted to get my opinion as well. I’m glad she did as obviously not everything you read on the internet is true.

This whole activating brown fat (to lose body fat) idea has been around for a while, but it’s a shady claim and I’ll explain why.

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Friday, November 30th, 2012 - Shane Doll

In part three of this series on intermittent fasting, we looked at the various physiological improvements that can occur during periods of food restriction followed by re-feeds.

We also looked at some optimal food choices to consume during under-feeding phases and when ending a fasting state. Today, we’ll wrap this series up by discussing a few final considerations. I’ll also provide my unbiased review of the various strategies and offer up some additional resources to learn more or to get started on an IF routine.

Let’s get to it.

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Thursday, November 29th, 2012 - Shane Doll

In part two of this series I talked a lot about the catabolic and anabolic phases the human body goes through daily along with the functions of  the sympathetic and parasympathetic nervous system.

To fully understand how intermittent fasting can provide benefits it’s important to at least have a grasp of these terms. While some individuals will just throw out an article or statement in favor for or in opposition to fasting, I’d rather provide you with the information and let you make your own educated decisions.

My objective is simple…the more you understand about how the human body functions, the better you’ll be able to use your own intuition and instinct to find the right diet and exercise combinations that best fits you.

With that being said, let’s keep digging in.

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Wednesday, November 28th, 2012 - Shane Doll

In part two on this series on the subject of intermittent fasting we’ll look at the physiology behind how the strategies work along with comparing some of the most popular IF programs. Refer back to part one if you need to get up to speed on what intermittent fasting is.

Bear with me for a minute as we’re going to get into some technical stuff with the physiology, but I’ll do my best to simplify things. It’s important we cover this though so you have a complete understanding of how intermittent fasting impacts your body.

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Tuesday, November 27th, 2012 - Shane Doll

In previous posts I’ve made mention of intermittent fasting strategies being the hot topic right now with fat loss and fitness gurus. While there’s really nothing new about intermittent fasting, research on its benefit for weight loss, lean muscle development, and general health improvement is certainly in the infancy stage.

None-the-less, there are several diets utilizing intermittent fasting strategies that are gaining wide spread attention due to the positive results from numerous individuals who have tried them.

I’ve done extensive research over the past several months on intermittent fasting and I’m intrigued to say the least. In this series I’ll explain the various types of intermittent fasting, list out the possible pros and cons of each, along with providing some comparisons and general recommendations.

In part one we’ll dig into the principals behind the strategy and do a general overview.

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Saturday, November 3rd, 2012 - Shane Doll

If there’s one question I get from readers more than any other it’s, “what type of cardio is really going to help me lose weight most effectively?

While many of you may know I’m a staunch advocate of interval training cardio workouts for fat loss, my answer will probably surprise you.

The best type of cardio for weight loss is the one that you’ll do! Look, I could tell you that sprint work or intervals on the rower are twice as effective for weight loss than jogging for the same amount of time, but if you love to jog, then jogging it is.

You’re going to have to commit to more time doing it, but it’s not like lower-intensity aerobic exercise can’t be effective for weight loss.

The devil as they say is in the details.

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Thursday, September 27th, 2012 - Shane Doll

This is the final post in my three part series on how to eliminate stubborn body fat. In the first two articles we’ve discussed what makes stubborn fat different from other fat along with diet and nutrition considerations.

Today, in part three we’ll be going in-depth on exercise strategies that are most effective with targeting stubborn fat.

This is the area where I typically see the majority of mistakes being made, albeit trying to drastically restrict calories is a close second. In reality it’s the combination of severe low-calorie dieting and excessive cardio that keeps people stuck.

In my opinion this simply comes from faulty belief systems and not fully understanding the physiology and science of fat loss.

In short, when a person gets down to that last few pounds they’re looking to lose or that last layer of fat surrounding a particular area, the initial response is to do “more” with their exercise or caloric restriction.

More often than not this fails miserably and they end up making matters worse.

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