My 1st textbook! Thank you Drs. Smith & Plowman for this honor. This is Full of new data, references, examples, & features. Thx to Joey Munoz & @LRenteria14 -Couldn’t have done this without you. Click here: bit.ly/3WzX6nf #textbook #exercise #fitness #physiology

After reading PMID: 41366185 our lab data, the pattern is clear: Exercise buffers, protects, and offsets the cost of modern life. Fitness doesn’t make you invincible. It gives you margin. Exercise is the biological apology to our modern lifestyle.

Elite ultra-endurance athletes who had been strictly keto for an average of 20 months achieved an average maximal fat oxidation (MFO) of 1.54 g/min. Some outliers hit 1.7–1.8 g/min, but this is the physiological limit of the human species right now. Energy Math: 1.54 g of fat × ~9 kcal/g = ~14 kcal/min. Tour de France attacks and climbs or other high intensity competitive endurance sports require 25 kcal/min. There is a 10 kcal/min deficit that must be filled by glycolysis. If you don't have the glucose or have less glucose than your competitors (we all know that even without eating carbs your glycogen stores will be somehow filled but not topped out, and you can't burn fat any faster (because 1.5g is the ceiling), the power output drops. You physically cannot produce the ATP fast enough to stay in the race. It´s not exactly rocket science. Not to mention that most lowcarb athletes won´t even get to burning 1.5 g of fat per minute. Which makes the deficit and the need for carb ingestion even bigger.

No matter how guilty it may make you feel.. always be sure you’re taking the time for yourself that you need to. It’s absolutely necessary. Don’t be your own worst enemy. #nutritionscience #nutrition #nutritioncoach #nutritioneducation

After nearly 16 years at FSU, seeing this sign finally up means a lot. Grateful to show who we are and excited for what’s ahead at the @FSUISSM

Dr. Rhonda Patrick and Dr. Peter Attia just set the record straight on protein recommendations. It's the best synopsis of "why you should hedge against more protein versus less" that I've heard. My recap 🧵👇

Thank you @fsuzeigler (Mark Zeigler) for sharing public speaking insights with our @fsuissm team! Third speaker in our ISSM training series. 🙌 #ISSM #FSU #Leadership

Strength training boosts endurance! 💪 Better neural drive, more Type IIA fibers, stiffer tendons = faster, stronger, longer. @FSUISSM #strength #endurance

Excellent work @AKoutnik @FSUResearch @FSUISSM

Endurance athletes: Don’t skip weights—get faster, stronger, more resilient. 💪 #fsuissm #strength @FSUISSM @fsuannescollege

New from our @FSUISSM team! It’s not the 30-min window—what matters is hitting your protein daily. Consistency drives results. 💪🏽 #nutritionscience #nutritionresearch #nutrition #nutritionstudy #reels

Good research takes years, not headlines. Most studies aren’t “bad,” they’re misinterpreted. One study ≠ universal truth. Context, populations & variables matter. Real answers take time, but they’re worth it. #nutritionscience #nutritionresearch #nutrition #nutritionstudy

Florida State University continues to solidify its reputation as a premier public institution, securing the No. 11 spot in Niche’s 2026 Top Public Universities in America rankings. FSU climbed to No. 7 nationally for Best Student Life, a testament to FSU’s engaging and supportive campus environment. Overall, Florida State was ranked in the Top 11 in 13 different categories by Niche. Read more ➡️ news.fsu.edu/news/university…

Inspired by a new paper on the history of back squats, here are 3 great examples of 2 major lessons: 1. Bad science communication 2. How unintentional biases shape confusion among 'experts' and thus - the community 3. Plus, some fascinating history of arguably the most maligned exercise in history, and some INSANE feats of strength. 🧘‍♂️ 1800’s | Squats for Exercise Begin From Indian baithak traditions to Europe—light squats praised, heavy ones feared. ☠️ 1860’s | Lifting Weights = Deadly Windship’s death “muscle-bound” panic push heavy training into exile for nearly 100 years. 💪 1890’s | Rise of Superhumans Eugene Sandow becomes bodybuilding’s father, while H.P. Hansen squats 277 lbs × 65 reps 🤯. 🏋️‍♂️ 1902 | Barbells for the Masses Sandow sells spring-loaded gear; Alan Calvert launches Milo Barbell America’s first strength mag. 🌍 Early 1900’s | Squat Training is Born “Deep knee bend” contests spread worldwide—tiptoe squats dominate, Thomas Inch promotes flat-foot stance. 🦵 1920’s | Goodbye Tippy-Toes Goerner, Morke & Steinborn squat 500 lbs flat-footed, inventing clever barbell-loading tricks pre-rack era. 🥛 1930’s | Back Squats & Husky Gains Steinborn sets the standard; Mark Berry’s “Husky Program” = 20-rep squats a gallon of milk/day. Racks & cambered bars appear. 🏆 1940’s | Modern Back Squat Cemented Bob Hoffman popularizes safe squat racks; Bob Peoples deadlifts 700 lbs at 181 lbs 🤯. 🧪 1950’s | Scientific Sabotage Karl Klein falsely claims deep squats ruin knees—later exposed as fraud ❌. ⚡ 1960’s | Squat as a Sport Bodybuilding, weightlifting & powerlifting split, each developing unique squat styles. 👟 1970’s | Gear Science Squat shoes, wraps & suits emerge; Tommy Kono & Boyd Epley prove heavy lifting is safe and powerful. 🎥 1980’s | Bodybuilding Boom Pumping Iron brings lifting mainstream. Tom Platz (“Quadzilla”) redefines leg training; Nautilus machines spread squats & leg work to every gym. 📚 1990’s | Science Approves NSCA, ACSM, and more endorse strength training and drop all anti-squat warnings 🚀. 📌 Major Lesson 1 There has never been one “perfect” squat. Squats are just tools—mix it up: Front, Back, Zercher, Partial, Sissy, Hack, Hindu, Goblet, High bar, Machines, etc. 🏋️‍♂️ 📌 Major Lesson 2 Science communication matters. Poor messaging held lifting back for decades—clear, honest outreach is as important as the science itself. 🧠📣 So why does it feel like so many "experts" disagree? It's often driven by differing perspectives on the outcome goal. Someone looking to maximize muscle growth will simply view things from a different "benefit" lens than someone looking to get the most strength or to use an exercise to increase general athleticism. I really hope this helps! Paper: journals.lww.com/nsca-scj/ab…

Clip from a recent talk I gave to the community. Health is our greatest asset! At some point it is all you will care about. Enjoy! Full length video is linked in bio.

A little clip here from my conversation with @DrAndyGalpin about research integrity and the grind to do great work. @FSUISSM @FSUResearch @fsuannescollege

🚨New Review On Advancing Diabetes Management 💊 Drugs/Tech: 24 🍽 Nutrition: 0 🗣"There is heavy reliance on technology-assisted insulin delivery and glucose monitoring. Yet, people living with type 1 diabetes still face dysglycemia, weight gain, vascular complications, ketoacidosis and severe hypoglycemia, and psychological distress." ...sorry but we are not serious about normalizing the complications of this disease if mention diet ZERO times. No this isn't DIET TRIBE crap...this is serious evidence-based reality. Carbohydrates have the most potent impact on glucose levels 24/7. Insulin don't match the glucose impact. They are not fast enough. Period. Discussing diet zero time illustrate where STANDARD OF CARE has been and will continue to be. Every. Single. Patient. Is expected to get atleast one complication and lose 11-18 years off their life on average. Time to have real and uncomfortable conversations. diabetesjournals.org/care/ar…

For years, we thought recovery meant chugging protein right after training or losing all your gains. I preached it too. But research shows the “anabolic window” isn’t as small—or critical—as we believed. #performancenutrition #nutrition #science #fsuissm #protein

Loved this chat with @DrAndyGalpin ! Resistance training should be medically prescribed. #training #resistance #weightloss #muscle @FSUISSM @fsuannescollege @FSUResearch @FloridaState

Carbohydrate intake of 10 g/kg body mass rapidly replenishes liver, but not muscle glycogen contents, during 12 h of post-exercise recovery in well-trained cyclists @Cas_Fuchs (et al.,) is on a tear with great work lately doi.org/10.1113/JP289115

A study of 70 elite athletes found EVERY one was deficient in at least 3 nutrients. Men missed ~46% of essentials, women ~35%. Biggest gaps: magnesium, zinc, folate, B-vitamins. Even “perfect” eaters fall short. Testing > guessing. 👀 #sportsnutrition @FSUISSM