The Evolution of Bodybuilding: Science vs. Bro Science

 Bodybuilding has transformed dramatically over the decades, from the classic physiques of the 1940s to the massive competitors of today. In a recent YouTube discussion, Dr. Brad Schoenfeld, a leading hypertrophy researcher and former bodybuilder, delved into this evolution, exploring how training practices, performance-enhancing drugs, and "bro science" have shaped the sport. This blog post breaks down the key insights from that conversation, separating fact from fiction and offering practical takeaways for lifters.

A Brief History of Bodybuilding

The Pre-Steroid Era (1940s–1950s)

In the golden age of bodybuilding, icons like Steve Reeves and John Grimek dominated with natural, balanced physiques. Training involved:

• Total-body routines: Three days a week (e.g., Monday, Wednesday, Friday).

• High volume: 35–40 sets per workout, focusing on compound lifts.

• No performance-enhancing drugs: Gains were purely from training, nutrition, and genetics.

This era emphasized aesthetics and symmetry, with moderate training volumes that suited natural lifters.

The Steroid Era Begins (1960s–1970s)

The 1960s introduced anabolic steroids, revolutionizing bodybuilding. Pioneers like Sergio Oliva and Arnold Schwarzenegger adopted:

• Split routines: Push-pull-legs or similar splits, often training six days a week.

• Higher volumes: Enabled by enhanced recovery from steroids.

• Modest steroid use: Compared to later decades, dosages were relatively low.

This shift allowed for larger muscle mass and more specialized training, setting the stage for modern bodybuilding.

The 1980s–1990s: Escalation of Compounds

By the 1980s and 1990s, steroid use intensified, and bodybuilders began stacking multiple compounds, including insulin, growth hormone, and thyroid hormones. Training evolved into:

• Bro splits: Focusing on one muscle group per session, often with extreme volume.

• Increased health risks: The heavier reliance on drugs correlated with larger physiques but also shorter lifespans.

The 1990s saw an explosion of new compounds, making it harder to isolate training effects from drug use.

Modern Bodybuilding (2025)

Today, bodybuilding is marked by extreme compound stacking, with some athletes never cycling off drugs. This has led to:

• Massive physiques: Far beyond what was achievable in earlier eras.

• Health consequences: Many bodybuilders are dying in their 20s, 30s, and 40s, unlike earlier icons like Frank Zane, who lived longer due to less aggressive drug use.

• Challenges in research: The heavy use of performance-enhancing drugs complicates understanding what drives gains—training, drugs, or their interaction.

Decoding Bro Science

"Bro science" refers to gym lore—training and nutrition practices rooted in anecdote rather than evidence. While some bro science has been validated, much of it is myth. Dr. Schoenfeld highlighted two common examples:

Myth 1: High Reps for Cutting

• Claim: High-repetition sets (e.g., 15–20 reps) help "cut" or define muscles.

• Reality: No peer-reviewed evidence supports this. The myth likely stems from bodybuilders using lighter weights during calorie deficits due to low energy, mistaking dietary fat loss for a training effect.

• Takeaway: Muscle definition comes from low body fat, achieved through diet, not rep ranges. Hypertrophy can be achieved across a wide range of reps (e.g., 6–30), as long as effort is high.

Myth 2: Concentration Curls for Bicep Peak

• Claim: Exercises like concentration curls shape the biceps into a "peak" (e.g., Arnold Schwarzenegger’s iconic biceps).

• Reality: Muscle shape is genetically determined. You can’t train for a specific shape, like a peaked bicep. Bodybuilders like Dorian Yates had rounded biceps despite similar training.

• Takeaway: Focus on overall hypertrophy with a variety of exercises. Genetics dictate muscle shape, not specific movements.

Bro Science That Became Science

Some bro science has inspired research and been validated:

• High Protein Intake: Bodybuilders long emphasized protein supplements, a practice confirmed in the 1990s. Research shows resistance-trained individuals need ~1.6–2.2 g/kg of body weight daily—roughly double the RDA for sedentary people.

• Lengthened Partials: Recent studies suggest training in the lengthened position (e.g., partial reps at full stretch) may enhance hypertrophy, though evidence is weak and muscle-specific.

Scientific Insights for Lifters

Dr. Schoenfeld’s research bridges the gap between bro science and evidence-based practice. Here are key scientific findings from the discussion:

Testosterone and Muscle Growth

• Research: Studies by Dr. Bhasin showed that testosterone doses (100–600 mg/week) increase muscle mass, even without training, with amplified effects when combined with resistance exercise.

• Caveat: These doses are far below what many modern bodybuilders use, making it hard to extrapolate to today’s extreme practices.

• Practical Note: Natural lifters should focus on optimizing training, nutrition, and recovery, as exogenous testosterone is neither safe nor necessary for most.

Hydration and Performance

• Bro Science: Some bodybuilders use glycerol for hyper-hydration, believing it enhances muscle fullness and internal leverage.

• Science: No direct studies link hydration to hypertrophy, but dehydration impairs workout performance, blood volume, and electrolyte balance, which can reduce contractility.

• Takeaway: Stay hydrated for optimal performance. Glycerol’s effects are mostly studied in endurance athletes, not bodybuilding, so its long-term benefits for muscle growth are unclear.

Cardio and Hypertrophy

• Myth: Cardio before lifting impairs muscle growth (chronic interference hypothesis).

• Reality: Moderate cardio (e.g., 20–40 minutes of walking or HIIT) doesn’t hinder gains and may improve recovery via increased blood flow. Excessive cardio (e.g., marathon training) could compromise hypertrophy due to overtraining.

• Takeaway: Incorporate moderate cardio for health and recovery benefits, but avoid extreme endurance training if hypertrophy is the goal.

Lengthened Partials and Stretching

• Emerging Evidence: Training in the lengthened position (e.g., partial reps at full stretch) may enhance hypertrophy, particularly for muscles like the soleus. Extreme fascial stretching (e.g., John Parillo’s theory) lacks evidence.

• Takeaway: Experiment with lengthened partials, but don’t expect miracles. More research is needed to confirm benefits.

The Role of Anecdote in Bodybuilding

Dr. Schoenfeld emphasizes that anecdotes from bodybuilders often inspire research. For example, his own background as a competitive bodybuilder drove him to study hypertrophy, as little research existed in the 1990s. While research provides general guidelines, individual differences mean lifters must experiment to find what works for them. Key considerations:

• Use Research as a Foundation: Start with evidence-based practices (e.g., sufficient protein, varied rep ranges).

• Experiment Thoughtfully: Test new methods (e.g., lengthened partials, moderate cardio) while weighing risks and benefits.

• Avoid Dogma: Bro science can be valuable, but don’t cling to unproven claims like high reps for cutting.

Health Risks of Modern Bodybuilding

The heavy reliance on performance-enhancing drugs has led to a troubling trend: modern bodybuilders are dying younger than their predecessors. The stacking of steroids, insulin, growth hormone, and other compounds increases muscle mass but also health risks, including cardiovascular issues and organ damage. Dr. Schoenfeld contrasts this with earlier bodybuilders like Frank Zane, who used fewer drugs and lived longer.

Practical Tips for Lifters

1. Tailor Training Volume: Natural lifters should use moderate volumes (e.g., 10–20 sets per muscle group per week), adjusted based on recovery.

2. Prioritize Protein: Aim for 1.6–2.2 g/kg of protein daily to support muscle growth.

3. Incorporate Moderate Cardio: Walking or HIIT (20–40 minutes, 3–4 times a week) can enhance recovery without impairing gains.

4. Experiment with Lengthened Partials: Try exercises emphasizing the stretch position, but don’t expect them to reshape muscles.

5. Stay Hydrated: Proper hydration supports performance, but glycerol’s benefits for hypertrophy are unproven.

6. Avoid Extreme Drug Use: The health risks of heavy compound stacking far outweigh the benefits.

Conclusion

Bodybuilding has evolved from a natural pursuit of aesthetics to a high-stakes game of extreme physiques and health risks. While bro science has contributed valuable ideas, like high protein intake, many claims don’t hold up under scrutiny. By blending scientific research with thoughtful experimentation, lifters can maximize gains while minimizing risks. As Dr. Schoenfeld suggests, the future may bring new tools—like AI—to bridge gaps in research, but for now, a balanced approach is key.

For more insights, check out Dr. Brad Schoenfeld’s work

Red Onion and Metabolism Boosters: Unlocking Fat-Burning Potential

Recent research has uncovered fascinating insights into how certain foods, like red onions, can play a significant role in preventing obesity and boosting metabolism. A study published in Genes and Nutrition explored how red onions, rich in a compound called quercetin, helped protect rodents against obesity, even when fed a high-fat diet. This blog post dives into the science behind red onions, other metabolism-boosting foods, and practical ways to incorporate them into your daily routine for better health and fat-burning potential.

The Power of Red Onions

In the study, rodents were given either a high-fat or low-fat diet, with some receiving concentrated quercetin or red onion extract. The results were striking: red onions not only prevented fat accumulation but also increased resting energy expenditure. This means the rodents burned more calories at rest, a phenomenon linked to dietary-induced thermogenesis. Essentially, red onions helped their bodies expend more energy, even without exercise.

But the benefits didn’t stop there. The study found that red onion consumption led to an increase in the number of mitochondria in skeletal muscle. Mitochondria are the powerhouses of cells, where fat is burned to produce energy. More mitochondria mean more opportunities for fat burning, making red onions a potent ally for muscle health and metabolism.

Additionally, red onions were found to "rescue" incomplete beta-oxidation, the process by which fats are converted into energy. Normally, this process can stall, leaving fats unburned. Red onions improved the efficiency of fat burning, ensuring more fats were fully converted into energy rather than being stored.

Beyond Red Onions: Other Metabolism-Boosting Foods

Red onions aren’t the only food with metabolism-enhancing properties. Several other foods activate TRPV1 receptors, which stimulate the nervous system and increase energy expenditure. Here are a few key players:

• Garlic: Contains allicin, which is activated when garlic is chopped and left to sit for 5–10 minutes before cooking or eating raw. Allicin activates TRPV1 receptors, boosting metabolism similarly to quercetin in red onions.

• Ginger: A human randomized controlled trial published in Metabolism showed that just 2 grams of ginger powder mixed with water increased metabolic rate, leading to an additional 42 calories burned daily. Over a year, this could equate to burning nearly 4.5 pounds of fat!

• Mustard: Whole grain or Dijon mustard (not yellow mustard) contains AITC compounds that activate TRPV1 receptors, further supporting energy expenditure.

• Spicy Foods: Spicy foods directly stimulate metabolism, increasing body temperature and calorie burn.

Urolithin A: A Mitochondrial Health Booster

In addition to these foods, a compound called urolithin A (available from Timeline Nutrition) has shown promise for enhancing mitochondrial health. Urolithin A promotes mitophagy, a process where mitochondria recycle themselves to become stronger and more efficient. This leads to better muscle health and improved fat-burning capacity. Peer-reviewed studies, including randomized controlled trials (RCTs), have demonstrated that urolithin A enhances muscle quality and mitochondrial function, making it a valuable supplement for overall health and fitness. You can check out Timeline Nutrition’s urolithin A product for 10% off using the link provided in the original video description.

Practical Tips to Boost Your Metabolism

Incorporating these foods and compounds into your routine doesn’t have to be complicated. Here’s a simple plan to maximize their benefits:

1. Morning Kickstart: Start your day in a fasted state with a glass of water mixed with 2 grams of ginger powder and a splash of apple cider vinegar. Both activate TRPV1 receptors, priming your metabolism. Pair this with green tea or coffee for a caffeine boost to further enhance energy expenditure.

2. Exercise: After your morning drink, engage in a workout to capitalize on the heightened metabolic state.

3. Post-Workout Meal: For your first meal, include lean protein (like chicken or fish) topped with chopped garlic, red onion powder, or whole grain mustard. These ingredients will continue to support fat burning and mitochondrial health.

4. Spice It Up: Incorporate spicy foods or condiments like Dijon mustard into your meals to keep your metabolism revved up throughout the day.

Final Thoughts

The science behind red onions, garlic, ginger, and mustard is exciting for anyone looking to optimize their metabolism and support fat loss. These foods don’t just add flavor to your meals—they activate key biological pathways that enhance energy expenditure and mitochondrial health. Pairing these with a supplement like urolithin A can amplify the benefits, helping you recover faster and burn fat more efficiently.

So, would you be willing to embrace the oniony aroma if it meant staying lean? Let us know in the comments! And don’t forget to check out the Timeline Nutrition link for urolithin A to support your muscle and mitochondrial health.

Dividend Stock Selection Guide

 

Disclaimer

This content is for informational purposes only and does not constitute financial advice. I am not a financial adviser. Please consult a qualified financial professional before making any investment decisions.

Five Filters for Selecting Dividend Stocks

1. Strong Balance Sheet: The company must have low leverage and a solid financial structure to avoid dividend cuts during financial stress, ensuring creditors are not prioritized over shareholders.

2. Durable and Defensive Business Model: The business should be resistant to technological disruption and economic downturns to maintain long-term stability. Avoid cyclical or eroding models like class B/C mall REITs (e.g., CBL Properties).

3. Adequate Earnings to Cover Dividends: Cash flow should comfortably cover dividend payouts, with a low payout ratio providing flexibility for growth or economic challenges.

4. Dividend Growth or High Yield: Dividends should grow at or above inflation, or the stock should offer a high yield (e.g., 10%) to allow reinvestment for inflation-adjusted returns.

5. Trustworthy Management and Strategy: The company needs a competent management team with a clear, believable long-term strategy and sound capital allocation policies.

Recommended Dividend Investments

The following sectors pass all five filters and are considered strong investment options:

1. AI-Related Infrastructure:

   • Why It Fits: Investment-grade companies like Brookfield Infrastructure Partners, Brookfield Renewable Partners, Reaves Utility Income Fund (UTG), and Cohen & Steers Infrastructure Fund (UTF) have strong balance sheets, durable business models with long-term or regulated cash flows, and exposure to the AI boom. They offer high yields (7-8%) and inflation-beating dividend growth.

   • Examples: Focus on power generation, data centers, or AI-adjacent infrastructure. Avoid weaker options like NextEra Energy Partners due to poor balance sheets.

   • Macro Tailwinds: The AI boom and the “fourth industrial revolution” drive demand, supported by strong management (e.g., Brookfield’s track record).

2. Midstream Energy Infrastructure:

   • Why It Fits: Companies like Energy Transfer, Enterprise Products Partners, MPLX, Enbridge, and funds like AMLP and MLPA have low leverage, high yields (7-10%), and conservative payout ratios (1.3-2.0x coverage). Their defensive models feature long-duration or regulated cash flows, benefiting from the U.S. energy boom and some AI exposure (e.g., natural gas).

   • Macro Tailwinds: Energy exports, re-industrialization, and deregulatory policies support growth.

   • Examples: These entities have strengthened balance sheets by reducing debt and are positioned for inflation-beating dividend growth.

Key Takeaways

Avoid companies with weak balance sheets or vulnerable business models, such as mall REITs disrupted by Amazon. AI infrastructure and midstream energy sectors are favored for their stability, high yields, and growth potential, driven by macro trends like the AI boom, energy exports, and U.S. re-industrialization.

Strategies to Combat Age-Related Muscle Loss and Boost Muscle Building

 

1. Managing Cortisol: The Stress Hormone That Breaks Down Muscle

High cortisol (common with age) promotes fat storage (especially visceral fat), triggers protein degradation via pathways like autophagy, and suppresses MPS at a genetic level. The goal: Lower cortisol to create a muscle-friendly environment without eliminating healthy stressors like exercise.

Strategy	How It Helps	Dosage/Implementation Tips
Glycine	Calms the body, reduces cortisol; supports relaxation and gut health (bonus for inflammation).	3g at night (e.g., via collagen or straight supplement).
Vitamin C (whole-food form)	Buffers oxidative stress from cortisol; stabilizes morning cortisol spikes.	Take in the morning; avoid synthetic ascorbic acid—opt for food-based versions.
Omega-3s	Directly blunts cortisol, reduces inflammation from high cortisol, and activates MPS via p70S6K phosphorylation pathway.	2-3g/day (from fish oil or fatty fish like salmon); double benefit for muscle building.
Ashwagandha	Regulates cortisol rhythm.	At night; experiment as it may feel "weird" for some.
Evening Carbohydrates	Insulin from carbs suppresses nighttime cortisol (which should be low for good sleep/circadian rhythm).	50-100g carbs in the evening meal; allocate most daily carbs here, especially if not highly active during the day.

Key Insight: Cortisol prioritizes survival over muscle-building—keep it in check to avoid "breaking down more than building."

2. Boosting Bioenergetics: Fueling Muscle with ATP

Aging reduces ATP (energy) turnover, making workouts and recovery harder. Creatine is highlighted as a safe, essential fix.

• Creatine Monohydrate: Preserves muscle mass, strength, and longevity; no kidney risk (debunking myths for 30s+ crowd). It hydrates tissues to prevent injury.
  • Dose: 5-15g/day (higher than standard 5g for noticeable effects).
  • Tips: Sip throughout the day (e.g., in stick packs) to minimize water retention. Use Creapure (patented pure form). 
  • Evidence Note: Strong literature on muscle/strength preservation; gummies option if preferred (slight sugar aids uptake for active folks).

Pro Tip: If over 35-40, make this a "top 3-4 supplement" staple.

3. Reducing Inflammation: Clearing the "Static" for Muscle Growth

Chronic inflammation (via nuclear factor kappa B pathway) causes atrophy, fibrosis (muscle "gumming up"), and poor function. It starts in the gut and blocks MPS signals.

• Gut Health Focus (since gut degradation worsens with age):
  • Avoid Emulsifiers: Skip polysorbates and limit carrageenan (e.g., in processed foods)—they erode the mucosal layer, leading to leaky gut and LPS leakage (triggers immune response/inflammation).
  • Support the Barrier:
    • Polyphenols: Feed gut microbes to reinforce mucosa (e.g., from berries, tea, dark chocolate).
    • Bone Broth/Collagen/Glycine: Rebuilds gut lining (ties back to cortisol strategy).
    • Meal Spacing: Take deliberate breaks between meals for gut recovery (avoids constant "leakage").
  • Cascade Effect: Better gut = less inflammation = better insulin sensitivity = more MPS potential.
• Overall Tie-In: With inflammation controlled, you need more protein anyway (leucine threshold rises with age), but it works better.

4. Optimizing Protein Intake: Quality and Quantity Matter More with Age

Older adults need ~50% more protein to hit the leucine threshold for MPS. Focus on digestibility.

• PDCAAS Score (Protein Digestibility Corrected Amino Acid Score): Google for rankings—prioritize high-scorers.
  Top Proteins	Why They're Great
  Whey/Milk	Fast-digesting, leucine-rich.
  Egg	Complete, highly bioavailable.
  Beef	Dense in aminos for sustained release.

• General Advice: Load up safely (e.g., 1.6-2.2g/kg bodyweight/day total protein); combine with above strategies for max effect.

5. Training Adjustments: Push Closer to Growth Without Overdoing It

If full failure feels tough, adapt:

• Add partial reps in the stretched position (e.g., bottom half of a squat) after near-failure sets.
  • Evidence: European Journal of Sport Science study showed up to 70% gains in size/strength.
• Why? Induces MPS with less systemic stress.

Unlocking the Power of Molecular Hydrogen: A Deep Dive into Its Health Benefits

 Molecular hydrogen (H₂) is emerging as a fascinating therapeutic agent, backed by over 3,000 scientific studies and more than 200 human trials across a wide range of health conditions. From neurological disorders to metabolic issues, this tiny molecule is showing big potential. Whether delivered through hydrogen-rich water or inhalation, molecular hydrogen offers unique benefits by selectively targeting harmful oxidative stress while supporting the body’s natural processes. Here’s a closer look at why molecular hydrogen is generating buzz in the health and wellness world, how it works, and how to incorporate it safely and effectively into your routine.

What Is Molecular Hydrogen?

Molecular hydrogen is a simple gas made of two hydrogen atoms (H₂). Unlike hydrogen ions that affect pH (like in acidic or alkaline water), H₂ is a neutral molecule that can dissolve into water or be inhaled as a gas. Its small size allows it to diffuse easily into cells, tissues, and even hard-to-reach areas like mitochondria and the brain, making it a versatile tool for supporting health.

Importantly, molecular hydrogen is not the same as alkaline or “structured” water, despite some marketing claims. Studies, including X-ray diffraction and colligative property analyses, have debunked myths about structured water (e.g., H₄O or H₃O₂), showing no chemical basis for such structures. The benefits of hydrogen-rich water come solely from dissolved H₂, not pH or mythical water structures.

The Science Behind Molecular Hydrogen

Molecular hydrogen’s therapeutic potential lies in its ability to act as a selective antioxidant and signaling molecule. Here’s how it works:

• Neutralizes Harmful Free Radicals: H₂ selectively targets toxic reactive oxygen species (ROS) like hydroxyl radicals and peroxynitrite, which damage cells and DNA. Unlike high-dose antioxidants (e.g., vitamin C), which can suppress beneficial ROS needed for cell signaling, hydrogen maintains redox balance, avoiding “reductive stress.”

• Boosts Endogenous Antioxidants: H₂ activates the NRF2 pathway, upregulating the body’s own antioxidants like superoxide dismutase, catalase, and glutathione. This enhances the body’s natural defenses against oxidative stress.

• Supports Mitochondrial Health: Studies suggest H₂ promotes mitochondrial rejuvenation via pathways like the mitochondrial unfolded protein response (mtUPR) and boosts energy expenditure (e.g., through FGF-21 secretion, mimicking a 20% caloric deficit in animal models).

• Regulates Inflammation and Autophagy: H₂ modulates inflammatory pathways and autophagy, helping the body clear damaged cells and maintain cellular health.

• Exercise Mimetic: H₂ enhances exercise performance by reducing fatigue and speeding recovery. Unlike high-dose vitamin C, which can blunt exercise-induced mitochondrial biogenesis, H₂ promotes it, as seen in studies with elite soccer players.

Over 200 human and animal studies have explored H₂ across conditions like:

• Neurological Disorders: Parkinson’s, Alzheimer’s, dementia, and stroke.

• Metabolic Conditions: Diabetes, metabolic syndrome, and obesity.

• Cardiovascular Health: Protection against oxidative stress and inflammation.

• Cancer and Radiation Toxicity: Mitigating damage from treatments like cisplatin.

• Other Conditions: Inflammatory diseases, heavy metal toxicity, and medication-induced oxidative stress.

A notable 24-week human study on metabolic syndrome found that hydrogen-rich water (10 mg/L, ~2.5 mg per 250 mL serving, taken multiple times daily for a total of >10 mg/day) improved glucose levels, HbA1c, cholesterol, inflammation markers, oxidative stress, and led to significant fat loss and BMI reduction.

Hydrogen Water vs. Inhalation: What’s the Difference?

Molecular hydrogen can be delivered in two primary ways: drinking hydrogen-rich water or inhaling hydrogen gas. Each method has unique benefits due to differences in how the body absorbs and uses H₂.

Hydrogen Water

• How It Works: Drinking hydrogen-rich water delivers a bolus of H₂ to the gut, influencing the microbiome, liver, and second messenger systems. Concentrations as low as 0.5 mg/day can be therapeutic, though higher doses (e.g., >10 mg/day) may enhance effects.

• Benefits: Affects gut health, promotes short-chain fatty acid production (e.g., butyrate), and induces unique gene expressions. A study in a Parkinson’s disease animal model found that hydrogen water prevented disease development, likely due to second messenger systems not activated by inhalation.

• How to Use: Use tablets certified by the International Hydrogen Standards Association (IHSA) and tested by H2 Analytics. Dissolve in 250 mL of room-temperature water and drink within 90 seconds when the water is cloudy (indicating microbubbles). Avoid cold water or sealed containers, which reduce H₂ yield due to slower reaction kinetics or Le Chatelier’s principle. Aim for 0.5–10 mg/day, depending on your needs.

• Cautions: Avoid bottles with proton exchange membranes unless regularly cleaned, as calcium buildup or electrode leaching can reduce efficacy or introduce contaminants. Always check for IHSA certification to ensure safety and sufficient H₂ levels.

Hydrogen Inhalation

• How It Works: Inhalation delivers H₂ directly to the blood via the lungs, achieving systemic distribution (e.g., 2% H₂ yields ~12 µM in blood). It’s ideal for reaching distal tissues like muscles and the brain.

• Benefits: Studies, such as one in the Lancet on post-cardiac arrest syndrome, used 2% H₂ inhalation for 18 hours daily, showing therapeutic effects. Intermittent inhalation (mimicking water consumption) was more effective than constant exposure in a Parkinson’s animal model, suggesting a hormetic (on-off) effect.

• How to Use: Use devices delivering precise, non-flammable concentrations (<4.6% H₂ to avoid explosion risks). A device with an inflatable bag and face mask (e.g., from inhale.com) ensures consistent dosing. Sessions of 20 minutes to 1 hour, 3–4 times daily, or longer (e.g., 18 hours for specific conditions) are effective. Pre-treatment before stressors like hyperbaric oxygen therapy is recommended.

• Cautions: Avoid oxyhydrogen mixtures (66.7% H₂, 33.3% O₂), which are explosive above 4.6% H₂. Case reports from Japan document accidents, including nasal fractures and internal combustion from static sparks. Use medical-grade tanks or certified devices for safety.

Combining Both

Combining hydrogen water and inhalation is worthwhile due to their complementary effects. Inhalation provides systemic delivery, while water targets the gut and liver, activating distinct pathways. A study comparing both methods found different gene expressions, suggesting additive benefits. A practical protocol might include daily hydrogen water (1–4 tablets) and 20–60-minute inhalation sessions, adjusted based on individual needs.

Safety and Avoiding Misinformation

Molecular hydrogen is remarkably safe, with no known toxicity even at high doses. However, precautions are needed, especially for inhalation:

• Explosion Risks: Hydrogen is flammable above 4.6% concentration, and oxyhydrogen mixtures are particularly dangerous. Avoid devices using nasal cannulas with oxyhydrogen, as static sparks have caused serious injuries, including ICU admissions.

• Device Quality: Choose IHSA-certified devices or tablets to ensure therapeutic H₂ levels and minimal contaminants. For inhalation, devices like those from inhale.com with precise, non-flammable dosing are ideal. For water, tablets are often more consistent than bottles, which may degrade over time.

• Misinformation: Hydrogen water is not about pH or “structured” water. Claims of H₄O or H₃O₂ are chemically invalid, and alkaline water’s benefits are solely due to H₂. Gut-produced hydrogen (from fiber fermentation) doesn’t reach systemic therapeutic levels, unlike ingested or inhaled H₂.

Practical Tips for Incorporating Molecular Hydrogen

1. Daily Routine: Consistency is key. Drink hydrogen water daily (0.5–10 mg H₂, e.g., 1–4 tablets in 250 mL water) and consider inhalation sessions (20–60 minutes, 3–4 times daily) for systemic benefits.

2. Exercise: H₂ enhances endurance and recovery. Drink hydrogen water before or after workouts to mitigate oxidative stress and support mitochondrial health.

3. Hyperbaric Therapy: Use H₂ (water or inhalation) as a pre-treatment to prepare for the oxidative stress of hyperbaric oxygen. Consistent use for 3–7 days before sessions may be more effective than acute dosing.

4. Microbiome Health: Hydrogen water may support a healthy gut microbiome, correlating with higher hydrogen-producing bacteria seen in healthy populations like Japanese centenarians.

5. Safety First: Use IHSA-certified products, avoid oxyhydrogen, and follow proper protocols (e.g., room-temperature water for tablets, non-flammable inhalation devices).

The Future of Molecular Hydrogen

The science of molecular hydrogen is still evolving, with ongoing research to optimize dosing and protocols. Its primordial role in life—seen in deep-sea vent bacteria and healthy microbiomes—suggests a deep evolutionary significance. As a safe, versatile molecule, H₂ offers exciting potential for health optimization, from enhancing exercise performance to supporting longevity.

For more information, check out the Molecular Hydrogen Institute (molecularhydrogeninstitute.org) for research and education, or explore safe inhalation devices at inhale.com. Follow @H2MHI or @TylerWLeBaron on social media for updates on the latest hydrogen research.

Molecular hydrogen may be small, but its impact is mighty. Whether you’re looking to boost energy, support recovery, or protect against oxidative stress, this “divine molecule” is worth exploring as part of a holistic health strategy.

Destroying the Long House: Defeating Feminist Rule

Explore the concept of the 'long house'—a female-ruled society—and learn strategies to reclaim male leadership and restore biblical order in culture and family.

Understanding the "Long House": Origins and Meaning

The concept of the "long house" has become a recurring theme in certain corners of cultural and political discourse, especially among those critical of contemporary social trends. But what exactly is the long house, and why has it become such a focal point for debate?

The term itself is borrowed from the communal dwellings of various Native American and indigenous groups, where matriarchal forces often held sway. In its modern usage, the "long house" is a metaphor for a society or institution dominated by feminine norms and values, often to the exclusion or suppression of masculine energy and traditional male leadership. It is a society where men are passive, hierarchies of competence are replaced by quotas, and safety and emotional affirmation are elevated above risk, adventure, and achievement.

This metaphor is not just about gender; it is about the broader cultural shift toward what critics see as a stifling, bureaucratic, and emotionally driven mode of governance and social organization. The long house is characterized by indirect conflict, speech policing, and a relentless focus on safety and inclusivity, often at the expense of truth, freedom, and excellence.

The Rise of the Long House

The roots of the long house can be traced to the sexual revolution of the 1960s and the subsequent rise of women in the workforce and social institutions. While women still make up a small percentage of Fortune 500 CEOs, they dominate fields like human resources, compliance, and education—roles that shape the behavioral norms and speech codes of modern society.

This shift has been celebrated by some as a long-overdue correction of historical injustices. For example, Hannah Rosen's 2010 Atlantic article, "The End of Men and the Rise of Women," heralded the increasing influence of women in all areas of life. Hillary Clinton's 2016 campaign slogan, "The Future is Female," echoed this sentiment.

But critics argue that this new order is not a utopia of equality and fairness. Instead, they see it as a subversion of the natural order, where the worst aspects of feminine behavioral norms—emotionalism, indirect conflict, and a fixation on safety—are codified into law and policy. The result is what they call the long house: a society where men are emasculated, speech is policed, and ambition is suspect.

The Characteristics of the Long House

Indirect Conflict and Cancel Culture

One of the defining features of the long house is the way it handles conflict. Rather than direct confrontation, offenses are dealt with through social ostracism, reputation attacks, and public humiliation—what we now call cancel culture. As psychologist Jonathan Haidt has noted, this is not an absence of conflict but a different kind of conflict, one that mobilizes social resources to punish those who break the norms.

Speech Policing and Affirmation

In the long house, the highest value in public discourse is not truth or free speech, but the avoidance of offense and harm. Speech norms are designed to provide affirmation, even for behaviors that might seem bizarre or controversial. Dissenting voices are silenced in the name of tolerance, and controversial scientific findings or political opinions are censored to protect feelings.

Research shows that women, especially young, single, and college-educated women, are more likely to support censorship and to view hate speech as violence. This has profound implications for academic freedom, public debate, and the ability to challenge prevailing orthodoxies.

Safetyism and the Suppression of Masculinity

Another hallmark of the long house is what Haidt calls "safetyism"—the belief that safety is the highest moral good. This was on full display during the COVID-19 pandemic, when unprecedented restrictions on personal freedom were justified in the name of reducing harm.

In the long house, risk-taking, ambition, and male competition are viewed with suspicion. Boys who are rambunctious or competitive are censured, and masculinity is often labeled as toxic unless it is rebranded in a way that is subservient to feminine norms.

Bureaucratic Control and the HR Regime

The long house is enforced through bureaucratic institutions, especially human resources departments, which are overwhelmingly staffed by women. These departments set the rules for workplace behavior and speech, often in line with progressive and feminist ideals. The result is a culture where compliance and emotional safety are prioritized over merit and free expression.

The Infallibility of Women

A striking feature of the long house is the near-impossibility of holding women accountable for their actions, even in institutions that are nominally led by men. In both secular and religious contexts, there is a strong prohibition against confronting female sins, except in cases where women are accused of not loving themselves enough. This double standard is evident in movements like #MeToo, where the mantra "believe all women" has sometimes led to the celebration of female wrongdoers while male offenders are vilified.

The Historical Roots of the Long House

While the long house may seem like a recent phenomenon, its roots go back much further. C.S. Lewis, writing in the 1950s, critiqued the rise of female rule and emotionalism in his Narnia series, particularly in "The Silver Chair." Lewis described a school run by a "hysterical woman," where fairness and equality became oppressive and moral chaos reigned.

The modern long house, however, owes much to the feminist and Marxist movements of the 20th century. Figures like Betty Friedan, a Marxist agitator and author of "The Feminine Mystique," sought to undermine traditional father rule in the home and society. The spread of critical theory from Frankfurt, Germany, into American academia and education further entrenched these ideas.

The transformation of the education system, the rise of women in the workforce, and the dominance of left-leaning, college-educated women in key institutions have all contributed to the construction of the long house. The result is a society where traditional male roles are devalued, and feminine norms are enforced through both formal and informal means.

How the Long House Was Built

The Church's Capitulation

One of the first institutions to fall to the long house was the church. Rather than upholding traditional male leadership in the home, church, and society, many churches embraced feminist ideas and allowed women to exert increasing influence. This shift was not limited to liberal denominations; even conservative and reformed churches often became functionally ruled by the emotional states of their leaders' wives.

The Embrace of Feminism

Cultural acceptance of feminist ideas, even in their so-called moderate forms, paved the way for the long house. The feminist movement, influenced by Marxist theory, sought to dismantle traditional gender roles and promote equality at all costs. This ideology spread from academia to corporations, bureaucracies, media, and eventually the home.

The Transformation of Education

Critical theorists from the Frankfurt School, such as Herbert Marcuse, introduced concepts like "repressive tolerance," which justified the suppression of dissenting views in the name of progress. The education system became a breeding ground for these ideas, shaping the political and social attitudes of generations of students.

The impact is evident in voting patterns: while non-college-educated white women tend to vote Republican, college-educated white women overwhelmingly support Democratic candidates. Control of education means control of the future.

The Feminization of the Workforce

As more women entered the workforce, especially in roles that shape organizational culture (like HR and compliance), the long house extended its reach. The dominance of women in these fields has been a key driver of the shift toward progressive and feminist norms in the workplace.

Strategies for Destroying the Long House

If the long house is as pervasive and destructive as critics claim, how can it be dismantled? The answer, according to proponents of this view, lies in a return to principled conviction, masculine leadership, and the rejection of safetyism and bureaucratic control.

Rediscovering Ancient Wisdom

Western civilization was built on firm Christian conviction and principle. Rather than seeking new and fashionable solutions, critics argue that we must return to the "ancient wells" of wisdom—rediscovering the teachings of church fathers and the biblical order of male and female roles.

Revising History

The long house maintains its power in part by controlling the historical narrative. To counter this, it is necessary to challenge revisionist history and to tell the truth about controversial events and figures, even when it is unpopular.

Reclaiming the Home

Perhaps the most important battleground is the home. Men must refuse to let their households become long houses, ruled by the emotional states of their wives or daughters. Conviction alone is not enough; action is required to confront and correct dysfunctional dynamics.

Building Tribes of Courageous Men

Men need communities of like-minded, courageous peers who are willing to stand up to the long house and support one another. This means forming tribes that value theological maximalism—applying all of scripture to all of life—and encouraging one another to confront female sins and societal dysfunction.

Embracing Risk and Rejecting Safetyism

Safety cannot be the highest value. Meaningful achievements require risk, and men must be willing to say and do things that may get them in trouble. This includes rejecting the culture of safetyism and embracing a policy of "safety third."

Strengthening Body and Mind

Physical strength and competence are seen as antidotes to the weakness promoted by the long house. Men are encouraged to take care of their bodies, pursue strength, and reject the culture of weakness and passivity.

Using Humor and Memes

Ridicule and humor are powerful tools for undermining the long house. Memes and playful scorn can expose the absurdity of certain positions and help build a sense of camaraderie among those who resist.

Reforming Education

Education must be reclaimed from the long house. This means creating schools with a strong masculine presence, especially for boys, and rejecting the idea that public education is a neutral or safe environment for Christian children.

Creating Male-Friendly Workplaces

The dominance of women in HR and compliance has made many workplaces inhospitable to men. Reviving the trades, starting small businesses, and refusing to play by long house rules are seen as ways to create spaces where men can thrive.

Confronting the Conservative Long House

The long house is not limited to the left; it can also be found in conservative circles. It is necessary to confront hypocrisy and double standards within the conservative movement, even when it is uncomfortable.

Raising Daughters for the Home

Fathers are urged not to encourage their daughters to become "boss babes" or to seek fulfillment primarily in the public or political sphere. Instead, the focus should be on cultivating Titus 2 womanhood—building up the home and family.

Speaking the Unpopular Truth

Finally, the most important strategy is to speak the truth, no matter how unpopular. This means refusing to abide by the speech codes of the long house, confronting taboo subjects, and having the courage to say what needs to be said, even at personal cost.

Conclusion: The Path Forward

The long house, as described by its critics, represents a fundamental shift in the values and structures of Western society. It is a society where feminine norms dominate, masculine energy is suppressed, and safety and affirmation are elevated above truth and achievement.

Destroying the long house requires more than nostalgia for a bygone era. It demands a return to principled conviction, the rebuilding of male leadership in all spheres of life, and the courage to confront the idols and taboos of our time. It means reclaiming the home, the church, the workplace, and the public square from the grip of bureaucratic and emotional control.

Above all, it requires men and women alike to rediscover their God-given roles and to build families, communities, and institutions that reflect the wisdom of the ages. Only then can we hope to escape the suffocating embrace of the long house and restore a society built on truth, freedom, and excellence.

Destroying Gynocracy & Burning Down The Longhouse - Eric Conn

The Ultimate Fat Loss Formula: Protein, Caffeine, Creatine, and Exercise Explained

Looking to shed fat effectively? Years of research into fat loss reveal three powerhouse tools for transforming your body: protein, caffeine, and exercise. Let’s dive into the science behind each and share practical ways to incorporate them into your life, based on cutting-edge studies and real-world insights.

Protein: Your Secret Weapon for Fat Loss

Protein is widely known for building muscle, but its ability to burn fat is often underestimated. Studies consistently show that resistance-trained individuals who increase calories from protein alone don’t gain body fat—in fact, they often lose it. Here’s why protein is a fat-loss superstar.

Why Protein Burns Fat

In a controlled study, resistance-trained women consumed either 1.2 g/kg of body weight in protein or a higher 2.4 g/kg daily. Both groups trained under supervision, and the high-protein group not only gained more muscle but also lost significant body fat compared to their baseline. Other research pushed protein intake to 3.3–4.4 g/kg, adding 500–700 calories daily, yet participants either maintained or shed fat.

Protein’s fat-burning magic isn’t limited to athletes. In a study with women aged 50–80 who had low muscle mass but normal body weight, increasing protein from 0.9 to 1.3 g/kg—without exercise—led to more muscle and less fat compared to a control group.

What makes protein so effective? It has a high thermic effect, burning 20–30% of its calories during digestion (compared to 5–10% for carbs and 0–3% for fat). It also boosts satiety through hormones like peptide YY, helping you eat less. Most importantly, protein directs calories toward muscle repair rather than fat storage, acting as a nutrient partitioning agent.

Does Protein Timing Matter?

A 2023 study turned heads by showing that a massive 100 g dose of milk protein post-workout sustained amino acid delivery to muscles for 12 hours, increasing muscle protein synthesis (MPS) by 20% more than a 25 g dose. This challenges the myth that consuming over 30 g of protein per meal is “wasted.” For optimal muscle growth, spreading protein across 3–5 meals (20–40 g each) is ideal, but large boluses work well for those following intermittent fasting or one-meal-a-day (OMAD) protocols, enhancing satiety and supporting fat loss.

Caveat: The study used milk protein (80% casein, 20% whey), which digests slowly. More research is needed on faster-digesting proteins like whey or whole foods like meat to confirm these findings.

Clearing Up the Insulin Concern

Some low-carb enthusiasts worry that protein’s insulin spike blocks fat loss. Here’s the deal: whey protein raises both insulin and glucagon, creating a “net neutral” effect on blood sugar. Unlike carbs, which spike insulin alone, protein’s glucagon rise stabilizes glucose, allowing fat breakdown (lipolysis) to continue. Plus, insulin’s anti-catabolic effect helps preserve muscle during fat loss. Studies confirm that high-protein diets drive fat loss, not fat gain.

Practical Tips:

• Aim for 1.6–2.4 g/kg/day (0.7–1.1 g/lb) of protein, especially if you’re resistance training.
• For fasting or OMAD, try 50–100 g protein boluses to meet needs and curb hunger.
• Opt for lean sources like chicken, beef, or eggs, or use whey protein for convenience.

Caffeine: A Subtle but Effective Fat Loss Booster

Caffeine is a well-known pick-me-up, but its fat-loss benefits are more nuanced than you might expect. As a beta-adrenergic agonist, it triggers fat release (lipolysis) and slightly increases fat burning (beta-oxidation). Here’s how it supports your fat-loss goals.

How Caffeine Fuels Fat Loss

Caffeine works in several ways, though its effects are modest:

• Mild appetite suppression: Some studies show a 5% reduction in calorie intake.
• Increased thermic effect of food: Caffeine boosts calorie burn during digestion by 5–10%.
• Enhanced exercise energy expenditure: It can increase calories burned during workouts (e.g., 12 extra calories per 100 burned).
• Boosted lipolysis and fat oxidation: Caffeine shifts calorie burning toward fat stores.

In a recent study, resistance-trained men took a thermogenic supplement with 200 mg caffeine daily for 4 weeks, then 400 mg for another 4 weeks. They lost 1.1% body fat over 8 weeks, while the placebo group lost none. However, this is half the fat loss seen with a 25% caloric deficit (1% per month). A limitation? Diet wasn’t tracked, so caffeine’s appetite-curbing effect may have played a role.

Note: Caffeine didn’t increase non-exercise activity thermogenesis (NEAT) in a controlled setting, but real-world scenarios (e.g., fidgeting or doing chores) might show different results.

Caffeine and Exercise: A Winning Combo

Caffeine’s fat-loss effects are stronger when paired with exercise. Taking it before workouts boosts energy expenditure and may enhance fat burning, especially during fasted training. However, its benefits may balance out if taken with food due to the increased thermic effect. More studies are needed to compare fasted vs. fed workouts with caffeine.

Practical Tips:

• Take 100–300 mg caffeine (e.g., coffee or green tea) 30–60 minutes before workouts or with meals.
• Cycle caffeine (e.g., 2 weeks off every 2–3 months) to prevent tolerance.
• Avoid high doses (>400 mg/day) to minimize side effects like jitters or elevated blood pressure.

Exercise: The Cornerstone of Fat Loss

Exercise, especially resistance training, is essential for fat loss. It preserves muscle, revs up your metabolism, and amplifies the effects of protein and caffeine. Studies show that supervised resistance training (e.g., deadlifting 1.25x body weight) combined with high protein leads to significant fat loss and muscle gains. Even moderate exercise enhances caffeine’s benefits, making it a must for any fat-loss plan.

Practical Tip: Aim for 3–5 resistance training sessions per week, focusing on compound lifts like squats, deadlifts, and bench presses.

Bonus: Creatine for Better Performance

While not a direct fat-loss tool, creatine boosts workout performance, helping you maintain intensity during fat-loss phases. Micro-dosing (1–3 g throughout the day) avoids bloating compared to loading (20 g/day). Sugar-free creatine monohydrate stick packs (in flavors like lemon-lime or berry) are a convenient way to sip creatine during workouts.

Practical Tip: Take 3–5 g creatine daily, micro-dosed or post-workout, to support muscle retention.

Your Fat Loss Game Plan

Combine these tools for maximum results:

• Protein: 1.6–2.4 g/kg/day, spread across 3–5 meals or in large boluses for fasting. Choose whole foods or whey.
• Caffeine: 100–300 mg pre-workout or with meals, cycled to stay effective.
• Exercise: 3–5 resistance training sessions weekly to preserve muscle and boost metabolism.
• Creatine: 3–5 g daily to enhance performance.

Protein’s fat-burning power, caffeine’s supportive boost, and exercise’s foundational role form a winning trio for fat loss. Whether you’re juggling a busy schedule or training hard, these science-backed strategies can help you reach your goals.

Disclaimer: Consult a healthcare professional before making significant dietary or supplement changes.