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People think that if they consume high amounts of protein, it鈥檚 going to equate to bigger biceps, but it鈥檚 the same as fats and carbohydrates鈥攊f you consume excess amounts of calories from protein, it鈥檚 going to get stored as fat. Most adults would benefit from having closer to 1 to 1.5 grams (g) per kilogram (kg) of body weight per day. When you start pushing past the 2.5 g per kg mark, you can run into issues such as kidney strain, increased risk of kidney stones, constipation and simply displacing room in your stomach for other nutrients, like heart-healthy fats and fiber.

The short answer is: No. I haven鈥檛 seen anything convincing on the benefits of cold plunges. It鈥檚 a very overhyped modality.

There are people purporting various changes in hormones from cold plunging, but there鈥檚 too much variability to really know if the changes are directly from that. Honestly, it鈥檚 more of a perceived feeling. Some people enjoy being in the cold plunge and feel better after. And my advice to people who enjoy doing it is to go for it. But you鈥檙e not going to recover any faster utilizing a cold plunge.

Wearable technology is a pretty good way to monitor and track progress within an exercise program. With AI coaching, I inform people to err on the side of caution. I鈥檓 sure that with time that technology will continue to improve and could be utilized in a more sophisticated way.

Wearable technology has really grown and become more reliable, especially with tracking heart rate during cardiovascular exercise. A lot of professional sports teams are even using these wearable technologies to help determine when their players need more recovery time, so it鈥檚 a good tool and there are some products out there that are more accessible now than they were a few years back. As far as AI coaching goes, it鈥檚 just a little early to give it a strong recommendation at this point.

There are human trials where there have been reductions in fat mass and improvements in blood sugar levels from intermittent fasting, but when compared to general healthful eating or calorie restriction, there hasn’t been much of a difference. I do know there are a lot of populations where intermittent fasting wouldn鈥檛 be helpful: people who have diabetes where their blood sugar is poorly regulated; very elderly populations, because of the increased risk of nutrient deficiencies, muscle loss, and bone loss; the pregnant population, because you don鈥檛 want to restrict yourself in a time of higher nutrient needs; and athletes, because you don鈥檛 want to impair your training by underfueling.

Anyone in a severe caloric restriction who鈥檚 losing weight is not just going to lose fat mass, but also lean body mass. So, it鈥檚 important for people who are on GLP-1s to resistance-train to minimize that loss of lean body mass.

Aside from preserving lean mass, which is critical, you also want to try to maintain metabolic rate鈥攖hat doesn鈥檛 happen with just taking GLP-1s. The other piece is the importance of exercise in maintaining good cardiovascular health, so it鈥檚 imperative that aerobic exercise is incorporated as an adjunct to GLP-1 medication.

There鈥檚 a time and a place for sports drinks. If you鈥檙e exercising at high intensity, especially once you pass that 60-minute mark, sports drinks are actually recommended because they鈥檙e going to provide the right ratio of carbohydrates to sustain your glucose levels. It鈥檚 also going to contain electrolytes that you lose through sweat, things like sodium and potassium, that鈥檚 going to prevent cramping and help with muscular coordination. But if you鈥檙e drinking sports drinks consistently while you鈥檙e not engaging in exercise, it鈥檚 going to add calories quickly, and it can lead to unwanted weight gain and high blood sugar..