Health & Wellness

Interested in building lean muscle mass? Find out about the most well researched supplement

Couple training for fitness in gym with weigts

By sport nutritionist Nilo Ghajar-Williams Interested in building lean muscle mass? Creatine monohydrate is a well-researched supplement that has shown to benefit athletes by increasing muscle mass, power, and strength along with resistance exercise. There are two ways you can supplement creatine. The advantage of the first method is that you will see results very […]

How much protein should be consumed after strength exercise to promote muscle building?

Food high in protein on table, close-up

By sports nutritionist Nilo Ghajar-Williams To maximally stimulate muscle building, research has shown that 20-25 g of high quality protein consisting of approximately 8-10 g of essential amino acids should be consumed after resistance exercise. Examples of high quality protein sources include lean beef, chicken, turkey, fish, whey protein, yogurt, kefir, fermented soy (i.e. tempeh), and eggs. […]

Research has shown that long duration endurance exercise may lead to oxidative stress


By sports nutritionist Nilo Ghajar-Williams High intensity, long duration exercise has shown to enhance oxidative stress (free radical damage) by increasing the production of reactive oxygen species and free radicals. This may contribute to muscle damage and soreness. The antioxidants vitamin A (i.e. beta-carotene and retinol), vitamin C, vitamin E (tocopherol), and selenium are important for combating […]

4 All-Natural Ways to Boost Your Energy

No Energy Drinking Coffee

Feeling less than energetic lately? More coffee is not the answer – it simply leads to adrenal exhaustion and increased fatigue over time. Of course, if the mere thought of a caffeine-free day causes panic in the depths of your soul, fret not! Here at myWholeLIfe, we have all-natural, surefire techniques to energize your body […]

Research shows that a low protein diet results in reduced muscle building, while too much protein intake places a heavy load on the kidneys

jar of protein powder and food with protein, isolated on white

By sports nutritionist Nilo Ghajar-Williams A group of researchers assessed the protein requirements for strength athletes and found that a low protein diet consumed by these athletes resulted in reduced protein synthesis when compared to medium and high protein diets. Whole body protein synthesis was not different between the medium and high protein groups. However, in the […]

6 Tips for Navigating Holiday Party Buffets

Holiday Party

Say goodbye to party ‘food hangovers’ and the mental anguish that food buffets can cause, with out 6 simple strategies for navigating holiday food buffets. #1 Never, Ever Arrive Hungry We’ve all done it – eaten less during the day of a party, to save room for the Holiday feast. Showing up hungry almost guarantees […]

3 Easy Steps to Beat the Winter Blues

Art portrait of a beautiful young sadly girl looking through the

Winter is here – which means less sunshine and, for many of us, the winter blues. Seasonal affective disorder (SAD) can be triggered by a lack of sunlight; researchers estimate that it affects about 4 to 6 percent of the population every winter.[1][2] Although the percent of people with SAD is relatively small, the lack […]

7 Steps To Reduce Your Diabetes Risk


Prediabetes, which is also referred to as metabolic syndrome, is not a passive condition over which you have no control. In most cases, a combination of diet, exercise and lifestyle modifications can help to turn your health around. Step #1 – Consume Blood Sugar Balancing Foods Focus your meals around whole foods: non-starchy vegetables, legumes, […]