The Protein Corner

In 2023, a study published in Nature Medicine claimed erythritol—the zero-calorie sweetener used in everything from chewing gum to pancake syrup and health supplements—was linked to cardiovascular disease. News outlets seized on the conclusion, declaring erythritol a hazard to heart health. The evidence-based health and fitness community were more skeptical, however, with many pointing out that the study only showed a link between high erythritol levels and heart problems—not that eating erythritol caused them. Many also questioned other aspects of the research.  For one, the participants were already unhealthy—most were overweight, diabetic, or had cardiovascular disease. People with these conditions naturally produce more erythritol, so their high levels may have been a byproduct of their poor health rather than their diet.  But the researchers didn’t measure how much erythritol these people ate, so we can’t say for certain why their levels were elevated. On top ...

Enter your age, weight, and activity level, and the Legion Protein Calculator will tell you exactly how much protein you need to eat per day to lose weight, build muscle, or maintain your physique. What Is Protein?  Protein is a macronutrient essential for building, repairing, and maintaining tissues in your body, including muscles, skin, and organs. It’s made up of amino acids —the “building blocks” your body uses to grow and repair cells.  Protein also plays a key role in various bodily functions, such as producing hormones, supporting immune function, and providing energy when needed. There are 20 amino acids that comprise the protein in your body. Your body can produce 11 amino acids on its own, but it must get the remaining 9 from your diet, which is why eating protein is vital for life.   Table of Contents + What Is Protein?  How Much Protein Do I Need? Calculator Results Explained The Benefits of Using the Legion Protein Calcul...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube How do Hollywood stars transform their physiques for the big screen? Are Hollywood transformations really achievable without performance enhancers? Can you achieve your fitness goals with limited time and imperfect nutrition? In this episode, I sit down with Don Saladino, an acclaimed celebrity trainer, to discuss his proven strategies for helping high-achievers stay fit. From Ryan Reynolds to Wall Street executives, Don has guided clients to success with personalized fitness, nutrition, and recovery plans tailored to their intense lifestyles. With over 25 years of experience and more than 40,000 one-on-one coaching sessions, Don Saladino has earned a reputation as the go-to trainer for Hollywood stars, professional athletes, and busy professionals. In this interview, you’ll learn . . . How Don trains Hollywood actors and business professionals with limited time. The truth about celebrity transformations and the...

The push pull legs and upper lower splits are two of the most popular training routines—and for good reason. Both are highly effective for building muscle and strength. But they’re not without flaws. Critics of push pull legs argue it doesn’t train muscles often enough for optimal growth, while the upper lower split falls short if you want to train more than four days a week. Fortunately, you don’t have to pick one or the other. Enter the “ push pull legs upper lower ” ( PPLUL) split —a 5-day program that combines the best of both routines while eliminating their downsides. In this article, you’ll learn what the PPLUL split is, why it works, and how to use it to build muscle and strength. Key Takeaways: The “ push pull legs upper lower ” ( PPLUL) split is a 5-day workout routine that combines the push pull legs and upper lower splits . PPLUL organizes workouts by movement patterns or the areas of the body being trained, with push, pull, legs, upper, and lower workouts...

Blueberries are packed with nutrients and antioxidants that work wonders for your health. But eating enough to enjoy these benefits isn’t always realistic. That’s why many health conscious folks are turning to blueberry extract supplements. They make it easy to enjoy everything blueberries offer—better brain function, reduced oxidative stress, enhanced fat burning, and more—without needing to eat large quantities of fruit every day. In this article, you’ll learn what blueberry extract supplements are, how they improve your health, and the best blueberry supplement for boosting your well-being.  Key Takeaways Blueberry extract provides the benefits of blueberries without the need to eat large amounts of fruit. It boosts brain function, improving memory, reaction times, and mental sharpness while reducing inflammation and protecting against cognitive decline. Blueberry extract powder enhances antioxidant activity, lowers oxidative damage, and supports heart health by...

In only 3 months of Legion body transformation coaching , Troy lost 11 pounds of fat, shed 3 inches off his waist, and added 60 pounds to both his squat and deadlift. Despite years of researching, reading, and experimenting with fitness and nutrition, he struggled to stay consistent enough to see meaningful results. Feeling like he had let himself go and didn’t know where to start, he decided it was time for a change—and turned to Legion coaching . Here are his results: Troy’s Journey Troy knew the basics of fitness and nutrition but struggled to stay motivated in the gym and often made excuses. Sticking to a calorie deficit was tough, especially with his sweet tooth, and finding convenient, healthy meals that fit his macros felt like an uphill battle.  At first, he struggled to trust the process and remain consistent, especially when dramatic results didn’t happen right away. However, with weekly check-ins, his coach monitored his progress and reassured him that everyt...