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You don’t have to dig too deep into the internet before you will come across researchers and bro science experts alike referencing a supposed sweet spot called the “anabolic window”.

A building body of evidence is indicating that carbohydrate restriction can be a viable treatment for certain cancers. Restricting carbohydrates can slow or stop tumor growth, enhancing the treatment for cancer patients and even extending their survival. Benefits for the treatment of cancer are shown when carbohydrates are restricted to 20% of total calories or less. Most of the research is using the ketogenic diet, which restricts carbohydrates to 10% or less of total calories. More research is needed on if carbohydrate restricted diets with also work for cancer prevention.

  • 4 min read

No one wants to be the one to say it, but here’s the truth:

You don’t need to eat a steak that big.

Everyone loves the idea of a 24 oz porterhouse steak, but the reality is that that shouldn’t be the gold standard. The gold standard is set by quality, not quantity.

A Johns Hopkins expert referred to the gut as a second brain hidden within the walls of the digestive system. The gastrointestinal tract is lined with over 100 million nerve cells, and scientists have given it the name “the enteric nervous system”. These nerves, neurons and neurotransmitters found in the gut and brain communicate back and forth.An example of the brain and emotions affecting the gut is irritable bowel syndrome, characterized by hyperactivity of the nerves in the enteric nervous system that can be triggered by emotional shifts.

  • 4 min read

Bone broth might seem like a fairly new healthy buzz, but it’s actually a concept that has been around for hundreds of years. From indigenous cultures to classic French cuisine- bone broth is nothing new. However, recently it has stepped into the spotlight- and with good reason!

  • 5 min read

Beef and Sweet Potato Hash with Eggs 

This breakfast is worth the work. If you don’t have a cast iron skillet, don’t worry. You can make adjustments and make this in a regular skillet on the stovetop.
  • 2 min read

The ketogenic diet is the latest trendy diet with people vehemently defending its claims ranging from increased endurance capacity to prevention of fatigue during exercise. Most of these enthusiastic claims have been based purely on personal testimonies. Call me old fashioned, but anecdotal evidence is not enough to change how we address sports nutrition for athletes.

  • 8 min read


Cavatappi is corkscrew shaped pasta. You can substitute for another type of pasta if you would like. Primavera is a pasta dish that combines vegetables with pasta.

  • 2 min read

Blueberry French Toast Casserole


This casserole is best to make a big batch. Multiply the ingredients by the number of serving you would like to make. The trick to this French toast casserole is to prepare it and let it sit for at least 30 minutes. You can even prep it the night before and let it sit overnight. Just make sure not to put a cold casserole dish in the oven because it will crack. Bring it up to room temp first.

  • 1 min read

For years we were all told to cut out the fat. Was that good advice? Brooke separates myth from fact in this week's nutrition tip.


  • 1 min read

Pan Seared Flat Iron Steak with Cranberry Walnut Wheat Berry Salad

  • 1 min read