The Diet Doc

The Diet Doc The Diet Doc, LLC, is the parent company to many health, fitness, nutrition, and behavioral projects. The majority of adults begin a diet at least once a year.

If you've struggled with losing weight and dieted your way toward a sluggish metabolism, The Diet Doc gives you new hope for success! Yet statistics reveal almost 95% of us gain back any weight we lose. Why? Most books and programs start out with a single plan that may work for someone. You're not "someone" – you're YOU! You have unique genetics, a distinctive body type, different goals, and a one

-of-a-kind life. Someone else's plan isn't going to fit. Complicated exchange lists, “easy-to- follow” menus, and cookie-cutter diets aren't the answer – they lead to a high failure rate. The answer is to work with a qualified professional who can help you understand nutrition and what's best for YOUR body. Imagine having that expert help you through the whole process. This group is for those of you interested in health, wellness, nutrition, a razor sharp mindset, and a fit lifestyle!!

PREMISE: Butt-hurt alert: given that MAHA promotes foods high in saturated fats, is this in the best interest of the gen...
06/10/2026

PREMISE: Butt-hurt alert: given that MAHA promotes foods high in saturated fats, is this in the best interest of the general public? What does the evidence support?
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METHODS: A recent, rigorous meta-analysis of 17 randomized trials (N=66,000+ participants; x age= 46-66) evaluated saturated fat intake on lipid markers (total cholesterol, LDL-C), all-cause mortality risk, and cardiovascular events.
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RESULTS: Interventions to reduce saturated fat intake, such as replacing with mono- and/or polyunsaturated fat sources led to a significant decrease in LDL-C (RR= -3.9mg/dL), all-cause mortality (RR=0.96; 6 fewer deaths per 1000) and cardiovascular mortality (RR=0.93; 6 fewer deaths per 1000). There were additional reductions in nonfatal heart attacks (RR=0.86) and strokes (RR=0.83).
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APPLICATION: The risk reduction observed was minimal for those with a low baseline risk of cardiovascular disease. If your risk of dying from a heart attack is 1 in 10 million, a 5% increase is unlikely to significantly impact your life. Nevertheless, these findings align with the current evidence that saturated fat intake raises LDL (bad) cholesterol, which increases the risk of heart attacks and strokes. This will not make America Healthy Again. Thus, incorporate more unsaturated fats (mono and poly) and fiber, but, like anything else, be mindful and moderate the amount of saturated fat into your diet (< 10% of total kcals). Reach for relatively healthier sources like full-fat dairy, dark chocolate, or extra virgin coconut oil over butter or beef tallow.
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CITATION: doi:10.7326/ANNALS-25-02229

PREMISE: Oral contraceptive pills (OCPs) get a lot of guff, but a 2025 study demonstrated an association with greater mu...
06/03/2026

PREMISE: Oral contraceptive pills (OCPs) get a lot of guff, but a 2025 study demonstrated an association with greater muscle hypertrophy with resistance training. Let’s break it down.
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METHODS: A total sample of 26 untrained women (n=14 taking OCPs, [x age=28]); n=12 non-users, [x age=30]) started a 12-week resistance training program. Blood samples, muscle assessments, and DXA scans were performed at baseline, post-training, and several days after the study concluded. Training consisted of two weekly whole-body sessions (24 in total).
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RESULTS: Those using OCPs demonstrated significantly greater increases in muscle thickness in 3 of the 7 (4.5-7.9%) muscles assessed compared with non-users (1.5-3.1%, p

06/03/2026

The Conjugate System. One of the most well-known and extensively used strength methodologies in competitive powerlifting.

Westside Barbell, under the direction of the late Louie Simmons, took Soviet and Eastern Bloc sports science and built something the powerlifting world had never seen. While most programs peak one quality at a time, conjugate develops maximal strength, explosive strength, and hypertrophy simultaneously — rotating stimulus so the body never fully adapts.

Who it's built for:
Intermediate to advanced athletes. It demands technical competency, body awareness, and the ability to autoregulate effort.

The Four Training Days:
Max Effort Upper, Max Effort Lower, Dynamic Effort Upper, Dynamic Effort Lower.
Max Effort (ME) — work up to a true max on a compound variation. The goal is absolute strength and maximal nervous system recruitment.

Dynamic Effort (DE) — submaximal loads at 50–70%, executed with maximal speed and intent. You are training the body to be explosive, not just strong.

Exercise variations rotate constantly. The deadlift is trained weekly but the variation changes — deficit pulls, band deadlifts, rack pulls. The squat might be a Safety Bar with Bands, demanding active upper back engagement to prevent forward collapse. The bench might be a Floor Press with Chains, isolating lockout and demanding acceleration through every inch.

Accommodating Resistance:
Chains reduce load at the bottom and add it, link-by-link, at lockout. Also, unlike their banded counterpart, they're free to move at the bottom. They demand perfect technique, stability, and acceleration. Slow down or lose tightness and it's a ride of regret for the lifter.

Bands overload the top end of the lift, building maximal tension throughout the full range. They teach the athlete's nervous system how to drive through the lift rather coast it out. Disrespect the bands and one is asking to get stapled.

Reverse Bands do the opposite — unloading at the bottom and releasing at the top, allowing supramaximal loads to be handled.

Louie Simmons spent decades refining this system. Westside Barbell has produced some of the highest-totaling powerlifters in the history of the sport.

A coach in our network used to get angry when my magazine articles or books disclosed valuable how-to information. If yo...
06/02/2026

A coach in our network used to get angry when my magazine articles or books disclosed valuable how-to information. If you give something away, why would people buy it? I used Coke as an example. They distributed 4 million free cans of Coke Zero to hype the launch in 2006. Coca-Cola Zero-Sugar has maintained the number one position as the fastest-growing soda measured in market share for two straight decades.
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LAUNCH: Another example, but in the service sector. Cybersecurity company Cloudflare did the unthinkable. SSL encryption was the highest converting feature in their industry--it's how such companies made their money. Cloudflare started giving it away for free.
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GROW: Cloudflare is now a $70 billion global hog that facilitates 20% of all internet traffic and captured 80% of current AI commerce.
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SCALE: Sometimes, winning the future is as easy as trading initial opportunity dollars for free customer engagement. Are you the best coach? Prove it.
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OPTIMIZE: The Flexible Dieting Institute Professional Coach Association, powered by The Diet Doc legacy and staff - we're not for everyone. Simply giving something away is only the first step. Coke and Cloudflare created systems to move free engagement to paid trust to long-term loyalty. We're here for coaches who want to learn what others won't. Message me - I'll give ya a free taste test.

06/02/2026

Yesssss so many non-scale-victories flooding in this week into our Flexible Dieting Institute coaching app!

Check ‘em out 👇
• PRs in the gym
• can easily get there socks on
• underwear is too big
• less reliant on caffein
• understanding goal body composition and goal body weight are v different things

Macro coaching is so much more than fat loss and we are totally here for it 🤌

PREMISE: Use of digital dietary apps are convenient and useful; however, they can have profound nutritional inaccuracies...
05/27/2026

PREMISE: Use of digital dietary apps are convenient and useful; however, they can have profound nutritional inaccuracies. This study aimed to assess two commonly used digital apps for their validity and reliability.
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METHODS: In an observational study, 3-days’ (nonconsecutive, including 2 weekdays and 1 weekend day) worth of food/beverage intake records (FIR) from athletes (n=43; 27 M/16 F) were compared using Myfitnesspal (MFP) and Cronometer (CRO; Canadian-based app) to an official verified database, the Canadian Nutrient File (CNF).
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RESULTS: With MFP, in particular, there were significant consistent measurement reliability differences for total energy (p

PREMISE: Vitamin C and E supplements have shown to hinder muscle growth and strength development in past research. Exces...
05/20/2026

PREMISE: Vitamin C and E supplements have shown to hinder muscle growth and strength development in past research. Excessive suppression of inflammation will impair cellular signaling necessary for muscle cell repair following exercise, but inflammation is a crucial role in the recovery process. However, a new study concluded the opposite. What’s that all about?
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METHODS: An RCT with 60 women (age=60-75) diagnosed with sarcopenia were instructed to take a placebo or an antioxidant supplement with 1g Vitamin C and 335mg Vitamin E daily for 12-weeks after their resistance training sessions. Multiple measurements were assessed before and after intervention (muscle mass, muscle strength, performance, blood markers).
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RESULTS: After 12-weeks, those taking the supplements and placebo resulted in significantly enhanced muscle mass, strength, and performance (p

05/17/2026

It’s fun to geek out in glycogen retention, protein synthesis, metabolic positioning but keep its often best to keep it simple —

“If you eat meals that include a solid protein source, some carbs for energy, and a bit of healthy fat—you’re covering your bases. And here’s why that works…👇

Protein (build + repair)

Protein helps your body build and maintain muscle, keeps you full longer, and supports things like hormones and recovery.

Ex — Chicken, eggs, Greek yogurt, protein shakes, tofu

———

Carbohydrates (energy)

Carbs are your body’s main energy source—they fuel your workouts, your brain, and your day-to-day movement.

Ex — Fruit, rice, potatoes, bread, oats

———

Fats (hormones + health)

Fats support your hormones, brain health, and help your body absorb important vitamins.

Ex — Avocado, nuts, olive oil, fatty fish, nut butters”

05/17/2026

Millennials really said “I can fix my relationship with responsibility” and replaced Tamagotchis with $400 fitness watches.

Now instead of feeding a pixelated frog every 3 hours, we close rings, track sleep scores, panic over resting heart rate, and celebrate hitting 10,000 steps like we unlocked a rare Pokémon.

Honestly… nutrition coaching for millennials is:
“Okay, walk me through yesterday:
Did we hydrate?
Did we consume a vegetable that wasn’t hidden in pasta sauce?
How many times did the watch tell us to stand up before we actually listened?
Are we eating enough protein or are we surviving exclusively on cold brew and anxiety again?”

And somehow the entire coaching strategy works because millennials are deeply motivated by tiny digital achievements.

Give us a streak, a green check mark, a sleep score over 80, and a little vibration that says “great job!” and suddenly we’re the most compliant nutrition clients on earth. ⌚️🥗💀

PREMISE: One of the best parts of my day is my PWO (pre-workout) snack. Some days it’s Peeps, Reese’s, pickles, or a mul...
05/13/2026

PREMISE: One of the best parts of my day is my PWO (pre-workout) snack. Some days it’s Peeps, Reese’s, pickles, or a multiple of gummies. However, a recent study looked into the utility of carb consumption prior to exercise, and the findings might surprise you.
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METHODS: In a crossover study, the authors tested various carbohydrate dosages before strength training; trained lifters (N=16; male=13, female=3) performed multiple sessions of a workout after consuming different breakfast shakes each time. At random, participants consumed either 1.2g/kg of carbs (high-carb) and low-fat, 0.3g/kg (low-carb) and high-fat with same total calories and protein as the high-carb meal, or calorie-free/liquid placebo that was matched for taste and texture. Biometrics, blood samples (lactate and glucose), and appetite were collected and assessed before, during, and after exercise.
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RESULTS: The average session duration was 93 mins. PWO meals did not significantly affect exercise reps (p=0.318) or overall workout performance (p=0.973).
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APPLICATION: These findings fall in line with past research. This is because for strength training, it uses relatively little carbs/glycogen, and muscles mainly depend on their existing glycogen stores for energy – not acute ingestion of glucose. However, if you prefer a hit of tasty carbs before exercise, go for it, especially if higher volume is planned. It might help, but isn't essential if your total calorie intake suits your goal. Just BYOR (bring your own Reese’s)!
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CITATION: https://doi.org/10.1002/ejsc.12274

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