The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube What’s the secret to living a long, happy life? How do relationships influence happiness and longevity? How does social connection impact stress and well-being? In this episode, I sit down with Dr. Robert Waldinger, director of the Harvard Study of Adult Development and author of The Good Life , to explore the powerful role of relationships in health and happiness. Dr. Waldinger leads the world’s longest-running study on happiness, a ground-breaking project that began in 1938. Drawing from over eight decades of research, Dr. Waldinger offers actionable insights into why relationships are vital and how we can nurture them for a healthier, more fulfilling life. In this interview, you’ll learn . . . Why relationships are the most important predictor of happiness and longevity The role of “social fitness” in managing stress and improving well-being How to identify and address signs of loneliness in your life The s...

With the weight loss market valued at a staggering $60.5 billion and more than one-third of U.S. adults obese , it’s no surprise that there’s a glut of “fat burners” for sale these days. And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss. How well do these products actually work, though? Enough to warrant the significant expense? Let’s find out. Table of Contents + Why the “Fat Burner” is Fundamentally Misleading What Makes a Good “Fat Burner”? The Best Fat Burner Supplements Why the “Fat Burner” is Fundamentally Misleading One of the reasons fat burners sell so well is the moniker itself: When you’re trying to lose fat as efficiently as possible, then a “fat burner” just sounds like a perfect addition to your regimen. Anything that “burns fat” is worth a go, no? It’s not that simple,...

If you want to get really strong, the “3-to-5” approach works well: 3-to-5 reps per set (80-to-90% of one-rep max ) 3-to-5 sets per exercise 3-to-5 exercises per workout 3-to-5 minutes of rest in between sets 3-to-5 workouts per week A few more brain droppings for would-be strongmen and women: Some people claim that the deadlift is impractical because it wears your nervous system to a frazzle, impairing your performance in other workouts. However, studies show that even intense deadlift sessions don’t produce a meaningful amount of CNS fatigue. The safety bar squat isn’t “better” than the barbell back squat , but it’s one of my favorite substitutes for the back squat because it produces comparable levels of lower-body muscle activation with less stress on your shoulders, knees, and lower back. For an easy strength boost in any exercise, grip the barbell, dumbbell, or machine handles as hard as you can and clench your jaw muscles and push your tongue into the r...

Conventional weightlifting wisdom says the front rack is the gold standard front squat grip . But let’s face it: not everyone can do it. Wrist pain, shoulder tightness, and the almost-choking sensation it can cause often push gymgoers to look for other options. While most alternative hand positions lack the front rack’s stability, a few work well—if you know how and when to use them. In this article, you’ll learn three front squat hand position s that work for any weightlifter. You’ll also learn how to do them and get tips to make each grip as comfortable and stable as possible. Key Takeaways The front rack is the best front squat hand position for stability. The downside is it requires good mobility. If the front rack isn’t an option, front squatting with lifting straps or using the crossed-arm grip are effective alternatives. The crossed-arm grip reduces strain on your wrists but may feel less stable as the weights get heavier. Lifting straps help you mimic the front ra...

In 3 months of Legion body transformation coaching , Amanda lost 9 pounds, 6% body fat, and 3 inches from her waist. As a mom navigating menopause and dealing with low back and shoulder pain , Amanda felt stuck in her fitness journey.  She’d been exercising for four years, but hadn’t seen the progress she wanted. She also struggled with an all-or-nothing mindset and found it hard to trust herself around food.  Wanting to feel confident in her skin, build strength, and set a positive example for her daughter, she decided to join Legion Coaching. Here are her results: Amanda’s Jo urney Though Amanda wasn’t familiar with Thinner Leaner Stronger , she had tried many workout routines over the years. Initially, she lost a significant amount of weight, but returning to work and the challenges of Covid led her to regain the weight she had lost.  Despite maintaining her workouts and tracking macros during the week, weekends often derailed her progress, leaving her ...