Tom Nikkola | VIGOR Training

Tom Nikkola | VIGOR Training

By Tom Nikkola | VIGOR TrainingHealth & FitnessNutritionMental HealthFitness
Download on the App Store

Tom Nikkola | VIGOR Training episodes

  • Sleep: Your most common questions, answered
    What are the best sleep hacks? What's the difference between deep sleep and REM? Which supplements support better sleep? These are just a few of the common questions people ask about sleep.
    In this blog post, I'll do my best to provide you the answers to these questions and many others.
    What are the phases of sleep?
    Your body has an internal clock, which, when it's working well, determines the ebbs and flows of hormones and neurotransmitters, manages many of your body's systems, and guides you to sleep, wake up, nap, and move. Your internal clock is found in the suprachiasmatic nucleus (SCN).
    Your environment also affects your circadian rhythm. External influences on your circadian rhythm are called Zeitbergers. Light is the most powerful Zeitberger, but diet, exercise, and supplementation also influence the SCN.
    Messing with your circadian rhythm can have catastrophic effects on your health. For example:
    Heart attack rates jump 25% the Monday after the clocks change to Daylight Savings Time.
    That single-hour shift in your schedule does a lot of damage. It makes you wonder why we even mess with Daylight Savings Time anymore.
    When your circadian rhythm is normal, you cycle through three phases each night.
    Light sleep: During light sleep, you’re semi-conscious. You’re aware of your environment but only respond to something unexpected, such as the creaking of a door or your spouse whispering seductively in your ear. You have enough awareness to make sense of what’s happening but are asleep enough that you're often unmotivated to move unless you sense a threat, or you're a newlywed.
    When you're under a substantial amount of stress, you can spend most of your night in this phase, and miss out on the benefits of the next two phases. Under normal circumstances, you remain in this phase for 10-30 minutes and then transition to deep sleep.
    Deep sleep: This phase supports your body's growth and repair. Growth hormone peaks during deep sleep, which supports tissue repair and fat metabolism.
    Rapid Eye Movement (REM): REM supports your brain's growth and repair. Your vibrant, funny, terrifying, exciting, and disturbing dreams occur during REM, as your brain tries to make sense of what's been on your mind, and consolidate information into memories.
    REM makes up 20-25% of your total sleep time but varies throughout the seasons. The average person gets about 16% more REM in the winter than in the middle of the summer.
    Your brain gets "washed" in cerebral fluid to help remove toxins, and neurogenesis, or the growth of new brain cells, increases. Chronic sleep deprivation limits your body's ability to generate new brain cells.
    Oh, and one last bit of interesting trivia: Penile erection and clitoral swelling occur during REM as well. For guys, lack of a morning erection is a sign of low testosterone or insufficient REM sleep.
    I wanted to highlight that point because I work with a lot of 40+-year-old men. When they notice their libido is low or it's been a long time since they had a morning erection, they often ask about testosterone boosters or hormone therapy. Often, what they need is sufficient, consistent sleep.
    How much sleep do you need?
    The following table, based on recommendations by the National Sleep Foundation, shows the amount of sleep each age group needs. Notice the significant amount needed by newborns to toddlers need. If parents want to develop healthy kids, they must help them get enough sleep every night.
    GroupAgesIdeal SleepOlder Adult65+7-8Adult18-647-9Teenager14-178-10School Age6-139-11Preschool3-510-13Toddler1-211-14Infant4-11 months12-15Newborn0-3 months14-17
    How does sleep affect your hormones?
    The following table outlines what happens with your hormones and neurotransmitters at night.
    Hormone / NeurotransmitterEffect From SleepGrowth HormoneHighest secretion of 24-hour cycle occurs during deep sleep, and is secreted in pulses with each cycle back into...
    24 min
  • Sleep: Your most common questions, answered

    What are the best sleep hacks? What's the difference between deep sleep and REM? Which supplements support better sleep? These are just a few of the common questions people ask about sleep.



    In this blog post, I'll do my best to provide you the answers to these questions and many others.



    What are the phases of sleep?



    Your body has an internal clock, which, when it's working well, determines the ebbs and flows of hormones and neurotransmitters, manages many of your body's systems, and guides you to sleep, wake up, nap, and move. Your internal clock is found in the suprachiasmatic nucleus (SCN).



    Your environment also affects your circadian rhythm. External influences on your circadian rhythm are called Zeitbergers. Light is the most powerful Zeitberger, but diet, exercise, and supplementation also influence the SCN.



    Messing with your circadian rhythm can have catastrophic effects on your health. For example:



    Heart attack rates jump 25% the Monday after the clocks change to Daylight Savings Time.



    That single-hour shift in your schedule does a lot of damage. It makes you wonder why we even mess with Daylight Savings Time anymore.



    When your circadian rhythm is normal, you cycle through three phases each night.



    Light sleep: During light sleep, you’re semi-conscious. You’re aware of your environment but only respond to something unexpected, such as the creaking of a door or your spouse whispering seductively in your ear. You have enough awareness to make sense of what’s happening but are asleep enough that you're often unmotivated to move unless you sense a threat, or you're a newlywed.



    When you're under a substantial amount of stress, you can spend most of your night in this phase, and miss out on the benefits of the next two phases. Under normal circumstances, you remain in this phase for 10-30 minutes and then transition to deep sleep.



    Deep sleep: This phase supports your body's growth and repair. Growth hormone peaks during deep sleep, which supports tissue repair and fat metabolism.



    Rapid Eye Movement (REM): REM supports your brain's growth and repair. Your vibrant, funny, terrifying, exciting, and disturbing dreams occur during REM, as your brain tries to make sense of what's been on your mind, and consolidate information into memories.



    REM makes up 20-25% of your total sleep time but varies throughout the seasons. The average person gets about 16% more REM in the winter than in the middle of the summer.



    Your brain gets "washed" in cerebral fluid to help remove toxins, and neurogenesis, or the growth of new brain cells, increases. Chronic sleep deprivation limits your body's ability to generate new brain cells.



    Oh, and one last bit of interesting trivia: Penile erection and clitoral swelling occur during REM as well. For guys, lack of a morning erection is a sign of low testosterone or insufficient REM sleep.



    I wanted to highlight that point because I work with a lot of 40+-year-old men. When they notice their libido is low or it's been a long time since they had a morning erection, they often ask about testosterone boosters or hormone therapy. Often, what they need is sufficient, consistent sleep.



    How much sleep do you need?



    The following table, based on recommendations by the National Sleep Foundation, shows the amount of sleep each age group needs. Notice the significant amount needed by newborns ...
    30 min
  • Sleep: Your most common questions, answered





    What are the best sleep hacks? What's the difference between deep sleep and REM? Which supplements support better sleep? These are just a few of the common questions people ask about sleep.



    In this blog post, I'll do my best to provide you the answers to these questions and many others.





    What are the phases of sleep?



    Your body has an internal clock, which, when it's working well, determines the ebbs and flows of hormones and neurotransmitters, manages many of your body's systems, and guides you to sleep, wake up, nap, and move. Your internal clock is found in the suprachiasmatic nucleus (SCN).



    Your environment also affects your circadian rhythm. External influences on your circadian rhythm are called Zeitbergers. Light is the most powerful Zeitberger, but diet, exercise, and supplementation also influence the SCN.



    Messing with your circadian rhythm can have catastrophic effects on your health. For example:



    Heart attack rates jump 25% the Monday after the clocks change to Daylight Savings Time.



    That single-hour shift in your schedule does a lot of damage. It makes you wonder why we even mess with Daylight Savings Time anymore.



    When your circadian rhythm is normal, you cycle through three phases each night.



    Light sleep: During light sleep, you’re semi-conscious. You’re aware of your environment but only respond to something unexpected, such as the creaking of a door or your spouse whispering seductively in your ear. You have enough awareness to make sense of what’s happening but are asleep enough that you're often unmotivated to move unless you sense a threat, or you're a newlywed.



    When you're under a substantial amount of stress, you can spend most of your night in this phase, and miss out on the benefits of the next two phases. Under normal circumstances, you remain in this phase for 10-30 minutes and then transition to deep sleep.



    Deep sleep: This phase supports your body's growth and repair. Growth hormone peaks during deep sleep, which supports tissue repair and fat metabolism.



    Rapid Eye Movement (REM): REM supports your brain's growth and repair. Your vibrant, funny, terrifying, exciting, and disturbing dreams occur during REM, as your brain tries to make sense of what's been on your mind, and consolidate information into memories.



    REM makes up 20-25% of your total sleep time but varies throughout the seasons. The average person gets about 16% more REM in the winter than in the middle of the summer.



    Your brain gets "washed" in cerebral fluid to help remove toxins, and neurogenesis, or the growth of new brain cells, increases. Chronic sleep deprivation limits your body's ability to generate new brain cells.



    Oh, and one last bit of interesting trivia: Penile erection and clitoral swelling occur during REM as well. For guys, lack of a morning erection is a sign of low testosterone or insufficient REM sleep.



    I wanted to highlight that point because I work with a lot of 40+-year-old men. When they notice their libido is low or it's been a long time since they had a morning erection, they often ask about testosterone boosters or hormone therapy. Often, what they need is sufficient, consistent sleep.



    How much sleep do you need?



    The following table, based on recommendations by the National Sleep Foundation, shows the amount of sleep each age group needs.
    24 min
  • Sleep: Your most common questions, answered
    What are the best sleep hacks? What's the difference between deep sleep and REM? Which supplements support better sleep? These are just a few of the common questions people ask about sleep.
    In this blog post, I'll do my best to provide you the answers to these questions and many others.
    What are the phases of sleep?
    Your body has an internal clock, which, when it's working well, determines the ebbs and flows of hormones and neurotransmitters, manages many of your body's systems, and guides you to sleep, wake up, nap, and move. Your internal clock is found in the suprachiasmatic nucleus (SCN).
    Your environment also affects your circadian rhythm. External influences on your circadian rhythm are called Zeitbergers. Light is the most powerful Zeitberger, but diet, exercise, and supplementation also influence the SCN.
    Messing with your circadian rhythm can have catastrophic effects on your health. For example:
    Heart attack rates jump 25% the Monday after the clocks change to Daylight Savings Time.
    That single-hour shift in your schedule does a lot of damage. It makes you wonder why we even mess with Daylight Savings Time anymore.
    When your circadian rhythm is normal, you cycle through three phases each night.
    Light sleep: During light sleep, you’re semi-conscious. You’re aware of your environment but only respond to something unexpected, such as the creaking of a door or your spouse whispering seductively in your ear. You have enough awareness to make sense of what’s happening but are asleep enough that you're often unmotivated to move unless you sense a threat, or you're a newlywed.
    When you're under a substantial amount of stress, you can spend most of your night in this phase, and miss out on the benefits of the next two phases. Under normal circumstances, you remain in this phase for 10-30 minutes and then transition to deep sleep.
    Deep sleep: This phase supports your body's growth and repair. Growth hormone peaks during deep sleep, which supports tissue repair and fat metabolism.
    Rapid Eye Movement (REM): REM supports your brain's growth and repair. Your vibrant, funny, terrifying, exciting, and disturbing dreams occur during REM, as your brain tries to make sense of what's been on your mind, and consolidate information into memories.
    REM makes up 20-25% of your total sleep time but varies throughout the seasons. The average person gets about 16% more REM in the winter than in the middle of the summer.
    Your brain gets "washed" in cerebral fluid to help remove toxins, and neurogenesis, or the growth of new brain cells, increases. Chronic sleep deprivation limits your body's ability to generate new brain cells.
    Oh, and one last bit of interesting trivia: Penile erection and clitoral swelling occur during REM as well. For guys, lack of a morning erection is a sign of low testosterone or insufficient REM sleep.
    I wanted to highlight that point because I work with a lot of 40+-year-old men. When they notice their libido is low or it's been a long time since they had a morning erection, they often ask about testosterone boosters or hormone therapy. Often, what they need is sufficient, consistent sleep.
    How much sleep do you need?
    The following table, based on recommendations by the National Sleep Foundation, shows the amount of sleep each age group needs. Notice the significant amount needed by newborns to toddlers need. If parents want to develop healthy kids, they must help them get enough sleep every night.
    GroupAgesIdeal SleepOlder Adult65+7-8Adult18-647-9Teenager14-178-10School Age6-139-11Preschool3-510-13Toddler1-211-14Infant4-11 months12-15Newborn0-3 months14-17
    How does sleep affect your hormones?
    The following table outlines what happens with your hormones and neurotransmitters at night.
    Hormone / NeurotransmitterEffect From SleepGrowth HormoneHighest secretion of 24-hour cycle occurs during deep sleep, and is secreted in pulses with each cycle back into...
    24 min
  • Growth Hormone: How to Avoid Low Levels and Boost GH Naturally
    When it comes to hormones, testosterone, thyroid, and insulin get most of the attention. Yet growth hormone, also known as somatotropin, also plays an essential role in your long-term health, athletic performance, and longevity.
    It affects the health of your body as well as your brain.
    I’ll explain what growth hormone is, how it affects your health, and then what you can do to sabotage and support it.
    What is growth hormone?
    Growth hormone (GH), as its name suggests, influences tissue growth and repair throughout life. Its primary role is in cell regeneration.
    Your anterior pituitary gland secretes growth hormone in response to low blood sugar, hunger, exercise, and deep sleep.
    This is important to understand because most people's lifestyle choices conflict with those four circumstances.
    Growth hormone:
    regulates fat, carbohydrate, and protein metabolism
    controls body composition
    affects skin health
    enhances bone density
    helps build and maintain muscle mass
    enhances recovery from exercise and injury. 
    may protect against age-related cognitive decline
    It stimulates the growth of newborns and teenagers. It helps you build muscle, bone, and connective tissue. When levels fall, muscle mass, and overall health deteriorate.
    Growth hormone and metabolism
    Thyroid hormone is the primary metabolic rate regulator, but GH influences metabolism as well.
    Growth hormone enhances cardiac output, which increases blood flow to muscle tissue and specific organs.
    Studies show GH can increase metabolic rate by 10-20%!
    Growth hormone not only increases the number of calories you burn, but it also alters the type of calories you use for energy. As a “nutrient partitioner,” it shifts your body from burning carbohydrates and amino acids and storing fat, to burning fat and storing carbohydrates and amino acids.
    It helps to build or rebuild muscle, bone, skin, and organ tissues. However, when energy intake is low or when you fast, GH levels rise to conserve amino acids, sparing muscle and causing your body to burn fat for energy.
    Symptoms of Low Growth HormoneIncreased body fatIncreased waist-to-hip ratioIncreased belly (visceral) fatMuscle lossDecreased bone densityDecreased strengthReduced exercise performanceReduced VO2 MaxDecreased max heart rateReduced resilience to stressDecreased physical and mental energyLack of motivationLack of libidoIncreased need for sleepCardiovascular problemsElevated blood pressure
    Many of these symptoms have similarities with imbalances of other hormones.
    For example, low thyroid, low testosterone, elevated estrogen, or excess cortisol contribute to increased body fat, reduced libido, and decreased mental and physical energy. Decreased VO2 Max is also typical in hypothyroidism. And cardiovascular problems occur with low thyroid, low testosterone, and elevated cortisol.
    The point is, if you see yourself in some of the symptoms above, it doesn’t guarantee you have low GH. But it does suggest you should order a full hormone panel through your doctor.
    What causes low growth hormone?
    Genetic factors cause low growth hormone in a small percentage of the population, which may cause small stature. For most people, though, low levels are a self-inflicted situation.
    The following are the most common contributors.
    Obesity or excess belly fat: Excess fat, especially belly fat, blunts GH secretion. As body fat levels rise, levels decrease, which suppresses fat metabolism even further, making it more likely you'll gain more body fat.
    How much of an effect does obesity have on growth hormone? Research shows that for each point someone’s BMI increases, growth hormone drops by 6%.
    Sleep debt: Growth hormone secretion peaks during deep sleep. If you go to sleep at inconsistent times, leave lights on at night, drink too much alcohol, eat too close to dinner, or sleep in a bedroom that's too hot, you'll compromise deep sleep,
    16 min
  • Growth Hormone: How to Avoid Low Levels and Boost GH Naturally

    When it comes to hormones, testosterone, thyroid, and insulin get most of the attention. Yet growth hormone, also known as somatotropin, also plays an essential role in your long-term health, athletic performance, and longevity.



    It affects the health of your body as well as your brain.



    I’ll explain what growth hormone is, how it affects your health, and then what you can do to sabotage and support it.





    What is growth hormone?



    Growth hormone (GH), as its name suggests, influences tissue growth and repair throughout life. Its primary role is in cell regeneration.



    Your anterior pituitary gland secretes growth hormone in response to low blood sugar, hunger, exercise, and deep sleep.



    This is important to understand because most people's lifestyle choices conflict with those four circumstances.



    Growth hormone:



    * regulates fat, carbohydrate, and protein metabolism* controls body composition* affects skin health* enhances bone density* helps build and maintain muscle mass* enhances recovery from exercise and injury. * may protect against age-related cognitive decline



    It stimulates the growth of newborns and teenagers. It helps you build muscle, bone, and connective tissue. When levels fall, muscle mass, and overall health deteriorate.



    Growth hormone and metabolism



    Thyroid hormone is the primary metabolic rate regulator, but GH influences metabolism as well.



    Growth hormone enhances cardiac output, which increases blood flow to muscle tissue and specific organs.



    Studies show GH can increase metabolic rate by 10-20%!



    Growth hormone not only increases the number of calories you burn, but it also alters the type of calories you use for energy. As a “nutrient partitioner,” it shifts your body from burning carbohydrates and amino acids and storing fat, to burning fat and storing carbohydrates and amino acids.



    It helps to build or rebuild muscle, bone, skin, and organ tissues. However, when energy intake is low or when you fast, GH levels rise to conserve amino acids, sparing muscle and causing your body to burn fat for energy.



    Symptoms of Low Growth HormoneIncreased body fatIncreased waist-to-hip ratioIncreased belly (visceral) fatMuscle lossDecreased bone densityDecreased strengthReduced exercise performanceReduced VO2 MaxDecreased max heart rateReduced resilience to stressDecreased physical and mental energyLack of motivationLack of libidoIncreased need for sleepCardiovascular problemsElevated blood pressure



    Many of these symptoms have similarities with imbalances of other hormones.



    For example, low thyroid, low testosterone, elevated estrogen, or excess cortisol contribute to increased body fat, reduced libido, and decreased mental and physical energy. Decreased VO2 Max is also typical in hypothyroidism. And cardiovascular problems occur with low thyroid, low testosterone, and elevated cortisol.



    The point is, if you see yourself in some of the symptoms above, it doesn’t guarantee you have low GH. But it does suggest you should order a full hormone panel through your doctor.



    What causes low growth hormone?



    16 min
  • Growth Hormone: How to Avoid Low Levels and Boost GH Naturally
    When it comes to hormones, testosterone, thyroid, and insulin get most of the attention. Yet growth hormone, also known as somatotropin, also plays an essential role in your long-term health, athletic performance, and longevity.
    It affects the health of your body as well as your brain.
    I’ll explain what growth hormone is, how it affects your health, and then what you can do to sabotage and support it.
    What is growth hormone?
    Growth hormone (GH), as its name suggests, influences tissue growth and repair throughout life. Its primary role is in cell regeneration.
    Your anterior pituitary gland secretes growth hormone in response to low blood sugar, hunger, exercise, and deep sleep.
    This is important to understand because most people's lifestyle choices conflict with those four circumstances.
    Growth hormone:
    regulates fat, carbohydrate, and protein metabolismcontrols body compositionaffects skin healthenhances bone densityhelps build and maintain muscle massenhances recovery from exercise and injury. may protect against age-related cognitive decline
    It stimulates the growth of newborns and teenagers. It helps you build muscle, bone, and connective tissue. When levels fall, muscle mass, and overall health deteriorate.
    Growth hormone and metabolism
    Thyroid hormone is the primary metabolic rate regulator, but GH influences metabolism as well.
    Growth hormone enhances cardiac output, which increases blood flow to muscle tissue and specific organs.
    Studies show GH can increase metabolic rate by 10-20%!
    Growth hormone not only increases the number of calories you burn, but it also alters the type of calories you use for energy. As a “nutrient partitioner,” it shifts your body from burning carbohydrates and amino acids and storing fat, to burning fat and storing carbohydrates and amino acids.
    It helps to build or rebuild muscle, bone, skin, and organ tissues. However, when energy intake is low or when you fast, GH levels rise to conserve amino acids, sparing muscle and causing your body to burn fat for energy.
    Symptoms of Low Growth HormoneIncreased body fatIncreased waist-to-hip ratioIncreased belly (visceral) fatMuscle lossDecreased bone densityDecreased strengthReduced exercise performanceReduced VO2 MaxDecreased max heart rateReduced resilience to stressDecreased physical and mental energyLack of motivationLack of libidoIncreased need for sleepCardiovascular problemsElevated blood pressure
    Many of these symptoms have similarities with imbalances of other hormones.
    For example, low thyroid, low testosterone, elevated estrogen, or excess cortisol contribute to increased body fat, reduced libido, and decreased mental and physical energy. Decreased VO2 Max is also typical in hypothyroidism. And cardiovascular problems occur with low thyroid, low testosterone, and elevated cortisol.
    The point is, if you see yourself in some of the symptoms above, it doesn’t guarantee you have low GH. But it does suggest you should order a full hormone panel through your doctor.
    What causes low growth hormone?
    Genetic factors cause low growth hormone in a small percentage of the population, which may cause small stature. For most people, though, low levels are a self-inflicted situation.
    The following are the most common contributors.
    Obesity or excess belly fat: Excess fat, especially belly fat, blunts GH secretion. As body fat levels rise, levels decrease, which suppresses fat metabolism even further, making it more likely you'll gain more body fat.
    How much of an effect does obesity have on growth hormone? Research shows that for each point someone’s BMI increases, growth hormone drops by 6%.
    Sleep debt: Growth hormone secretion peaks during deep sleep. If you go to sleep at inconsistent times, leave lights on at night, drink too much alcohol, eat too close to dinner, or sleep in a bedroom that's too hot, you'll compromise deep sleep, and thereby sabotage GH secretion.
    16 min
  • The Undeniable Metabolic Benefits of High Protein Diets
    Is a high-protein diet the best diet you could follow? If so, what are the health benefits? Are there any risks?
    Read on, and you'll understand why I believe a high-protein diet is the best diet for health, fitness, and even supporting quality-of-life later in life.
    What is a High-Protein Diet?
    Researchers categorize diets as "high-protein" based on the percentage of calories coming from protein or the measured amount of protein you eat compared with your body weight.
    Percentage-Based Calculation: According to The Institute of Medicine, a high-protein diet consists of more than 30-35% of its total calories as protein. If you eat 2000 calories per day and consume more than 600-700 calories from protein, you'd eat a "high-protein diet."
    Weight-Based Calculation: The Institute of Medicine also set the Recommended Daily Intake (RDI) for protein at 0.8 grams per kilogram of bodyweight. That's 0.36 grams per pound bodyweight. Using this method, if you weigh 200 pounds and eat more than 72 grams of protein per day, according to the IOM, you'd eat a "high-protein diet."
    The weight-based calculation generates a better recommendation. For example, a 200-pound athlete that trains five hours per day requires far more calories than a 200-pound couch potato. Yet, most of the additional calories should come from fat or carbohydrates to fuel exercise.
    That said, 0.8 grams per kilogram is the Recommended Daily Intake, which is an "adequate amount for most people to avoid deficiency." It is not an optimal amount.
    In the United States, the average adult male eats 98 grams of protein per day, and the average female eats 68 grams. That's pretty close to the Recommended Daily Intake.
    Yet, the RDI is well-below optimal.
    From my experience, experimentation, and based on an increasing amount of evidence, the optimal protein intake is about one gram per pound ideal body weight.
    I always include the phrase "ideal body weight," because if you weigh 250 pounds today, but should be closer to 150 pounds, 150 grams of protein would be optimal. It's not that 250 grams would be detrimental; it's unnecessary to eat the extra 100 grams.
    The ‘lay’ recommendation to consume 1 g protein/lb of body weight (2.2 g/kg/day) while resistance training has pervaded for years. Nutrition professionals often deem this lay recommendation excessive and not supported by research. However, as this review shows, this ‘lay’ recommendation aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks.
    Bosse JD, Dixon BM, 2012
    What are the health benefits of a high-protein diet?
    High-protein diets don't just help you look better. They also impact your overall health. The following are some of the most significant ways high-protein diets enhance your wellbeing.
    Supports fat and weight loss
    In one type of study, researchers create a specific dietary protocol, where protein makes up 30-35% of calorie intake in one group, and less in another. They equalize total calories between the groups, relative to each individual’s metabolic rate. In such studies, the higher-protein group experiences more of an improvement in body composition.
    In another study design, participants follow an ad libitum diet. They must eat a set level of protein, but get no other dietary recommendations. In this type of study, higher-protein intake favors better body composition as well.
    When I work with online personal training clients on their nutrition, my first recommendation is to increase protein intake. I don't care what other carbs and fat they eat, as long as they eat more protein. They almost always eat fewer carbs and less fat without thinking about it, and get leaner without feeling like they're on "diets."
    High-protein diets:
    Increase satiety: Protein stimulates the release of cholecystokinin, PYY, and GLP-1, which reduce feelings of hunger, as well as increase satiety,
    18 min
  • Why is a high-protein diet best for health and fitness?

    Is a high-protein diet the best diet you could follow? If so, what are the health benefits? Are there any risks?



    Read on, and you'll understand why I believe a high-protein diet is the best diet for health, fitness, and even supporting quality-of-life later in life.





    What is a High-Protein Diet?



    Researchers categorize diets as "high-protein" based on the percentage of calories coming from protein or the measured amount of protein you eat compared with your body weight.



    Percentage-Based Calculation: According to The Institute of Medicine, a high-protein diet consists of more than 30-35% of its total calories as protein. If you eat 2000 calories per day and consume more than 600-700 calories from protein, you'd eat a "high-protein diet."



    Weight-Based Calculation: The Institute of Medicine also set the Recommended Daily Intake (RDI) for protein at 0.8 grams per kilogram of bodyweight. That's 0.36 grams per pound bodyweight. Using this method, if you weigh 200 pounds and eat more than 72 grams of protein per day, according to the IOM, you'd eat a "high-protein diet."



    The weight-based calculation generates a better recommendation. For example, a 200-pound athlete that trains five hours per day requires far more calories than a 200-pound couch potato. Yet, most of the additional calories should come from fat or carbohydrates to fuel exercise.



    That said, 0.8 grams per kilogram is the Recommended Daily Intake, which is an "adequate amount for most people to avoid deficiency." It is not an optimal amount.



    In the United States, the average adult male eats 98 grams of protein per day, and the average female eats 68 grams. That's pretty close to the Recommended Daily Intake.



    Yet, the RDI is well-below optimal.



    From my experience, experimentation, and based on an increasing amount of evidence, the optimal protein intake is about one gram per pound ideal body weight.



    I always include the phrase "ideal body weight," because if you weigh 250 pounds today, but should be closer to 150 pounds, 150 grams of protein would be optimal. It's not that 250 grams would be detrimental; it's unnecessary to eat the extra 100 grams.



    The ‘lay’ recommendation to consume 1 g protein/lb of body weight (2.2 g/kg/day) while resistance training has pervaded for years. Nutrition professionals often deem this lay recommendation excessive and not supported by research. However, as this review shows, this ‘lay’ recommendation aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks.Bosse JD, Dixon BM, 2012



    What are the health benefits of a high-protein diet?



    High-protein diets don't just help you look better. They also impact your overall health. The following are some of the most significant ways high-protein diets enhance your wellbeing.



    Supports fat and weight loss



    In one type of study, researchers create a specific dietary protocol, where protein makes up 30-35% of calorie intake in one group, and less in another. They equalize total calories between the groups, relative to each individual’s metabolic rate. In such studies, the higher-protein group experiences more of an improvement in body composition.



    In another study design, participants follow an ad libitum diet. They must eat a set level of protein, but get no other dietary recommendations. In this type of study, higher-protein intake favors better body composition as well.



    When I work with
    17 min
  • Why is a high-protein diet best for health and fitness?
    Is a high-protein diet the best diet you could follow? If so, what are the health benefits? Are there any risks?
    Read on, and you'll understand why I believe a high-protein diet is the best diet for health, fitness, and even supporting quality-of-life later in life.
    What is a High-Protein Diet?
    Researchers categorize diets as "high-protein" based on the percentage of calories coming from protein or the measured amount of protein you eat compared with your body weight.
    Percentage-Based Calculation: According to The Institute of Medicine, a high-protein diet consists of more than 30-35% of its total calories as protein. If you eat 2000 calories per day and consume more than 600-700 calories from protein, you'd eat a "high-protein diet."
    Weight-Based Calculation: The Institute of Medicine also set the Recommended Daily Intake (RDI) for protein at 0.8 grams per kilogram of bodyweight. That's 0.36 grams per pound bodyweight. Using this method, if you weigh 200 pounds and eat more than 72 grams of protein per day, according to the IOM, you'd eat a "high-protein diet."
    The weight-based calculation generates a better recommendation. For example, a 200-pound athlete that trains five hours per day requires far more calories than a 200-pound couch potato. Yet, most of the additional calories should come from fat or carbohydrates to fuel exercise.
    That said, 0.8 grams per kilogram is the Recommended Daily Intake, which is an "adequate amount for most people to avoid deficiency." It is not an optimal amount.
    In the United States, the average adult male eats 98 grams of protein per day, and the average female eats 68 grams. That's pretty close to the Recommended Daily Intake.
    Yet, the RDI is well-below optimal.
    From my experience, experimentation, and based on an increasing amount of evidence, the optimal protein intake is about one gram per pound ideal body weight.
    I always include the phrase "ideal body weight," because if you weigh 250 pounds today, but should be closer to 150 pounds, 150 grams of protein would be optimal. It's not that 250 grams would be detrimental; it's unnecessary to eat the extra 100 grams.
    The ‘lay’ recommendation to consume 1 g protein/lb of body weight (2.2 g/kg/day) while resistance training has pervaded for years. Nutrition professionals often deem this lay recommendation excessive and not supported by research. However, as this review shows, this ‘lay’ recommendation aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks.Bosse JD, Dixon BM, 2012
    What are the health benefits of a high-protein diet?
    High-protein diets don't just help you look better. They also impact your overall health. The following are some of the most significant ways high-protein diets enhance your wellbeing.
    Supports fat and weight loss
    In one type of study, researchers create a specific dietary protocol, where protein makes up 30-35% of calorie intake in one group, and less in another. They equalize total calories between the groups, relative to each individual’s metabolic rate. In such studies, the higher-protein group experiences more of an improvement in body composition.
    In another study design, participants follow an ad libitum diet. They must eat a set level of protein, but get no other dietary recommendations. In this type of study, higher-protein intake favors better body composition as well.
    When I work with online personal training clients on their nutrition, my first recommendation is to increase protein intake. I don't care what other carbs and fat they eat, as long as they eat more protein. They almost always eat fewer carbs and less fat without thinking about it, and get leaner without feeling like they're on "diets."
    High-protein diets:
    Increase satiety: Protein stimulates the release of cholecystokinin, PYY, and GLP-1, which reduce feelings of hunger, as well as increase satiety,
    18 min

About Tom Nikkola | VIGOR Training

From the publisher's feed

Tune into the audio version of my written articles found at tomnikkola.com, read by yours truly. I candidly cover health and fitness,…