Blog
Straight Talk. No Filler.
Deep dives on injuries, movement, nutrition, and the stuff that actually matters for your health — written the way I talk.
13 years in clinical practice. 11,000+ patients. Hundreds of surgeries avoided. Everything I write here is built on what I've actually seen work — not what the internet is currently obsessed with.
The Anti-Inflammatory Diet: What the Evidence Actually Supports
"Anti-inflammatory" has become one of the most overused terms in health marketing. Here's what inflammation actually is, which dietary factors have real research support, and what's mostly noise.
June 13, 2026
Injury ResolutionShoulder Impingement: Why It Happens and How to Fix It Without Surgery
Shoulder impingement is one of the most diagnosed conditions in sports medicine. It's also one of the most fixable — if you address the right problem. Here's what's actually causing it and what the research-supported fix looks like.
June 10, 2026
PerformanceCrossFit and Injury: What the Research Actually Says (And What the Critics Get Wrong)
"CrossFit is dangerous" is a claim made constantly and rarely supported with actual data. Here's what the research shows about CrossFit injury rates — and how they compare to other popular sports and training methods.
June 6, 2026
Injury ResolutionLower Back Pain During Deadlifts: Cause, Fix, and How to Never Let It Happen Again
Lower back pain from deadlifting is one of the most common complaints I see in athletic populations. Most of the time it's not a serious injury — but it is a signal that something in the movement needs to change.
June 3, 2026
PerformanceSleep Is a Performance Drug (And Most Athletes Are Chronically Under-Dosed)
No supplement, protocol, or training method can compensate for poor sleep. Here's what the research says about what's actually happening during those hours — and what you're giving up when you shortchange them.
May 30, 2026
Injury ResolutionPlantar Fasciitis Isn't Really a Foot Problem
Months of heel pain, night splints, orthotics, and ice — and it still comes back. That's because the foot is where the pain is, not where the problem is. Here's what's actually driving it.
May 27, 2026
Health & NutritionPre-Workout Supplements: What Works, What's Overhyped, and What to Watch Out For
Most pre-workouts are a cocktail of a few effective ingredients buried under a pile of proprietary blends and marketing. Here's how to read the label and know what you're actually getting.
May 23, 2026
Injury ResolutionRotator Cuff Injuries: What They Are, What to Do, and When to Actually Worry
The rotator cuff is blamed for a lot of shoulder pain — but most people don't understand what it actually is, what a tear really means, or when surgery is actually necessary. Here's the honest breakdown.
May 20, 2026
Health & NutritionHow Much Protein Do You Actually Need? Cut Through the Noise.
The RDA says 0.8g per kilogram. Research says that number is wrong for anyone who trains. Here's what the evidence actually supports — and why most people are still under-eating protein.
May 16, 2026
Health & NutritionCreatine: Everything You've Been Told Is Wrong
Hair loss. Kidney damage. Only for bodybuilders. The myths around creatine are everywhere — and almost none of them hold up to actual research. Here's what the science really says.
May 13, 2026
Health & NutritionRyze Mushroom Coffee Review: What's Actually in It and Does It Work?
Ryze is one of the most marketed mushroom coffee products out there. Six adaptogenic mushrooms, half the caffeine of regular coffee, and a lot of bold claims. Here's what the ingredients actually are, what the research says about each one, and whether it's worth adding to your routine.
May 12, 2026
Injury ResolutionIT Band Syndrome: Stop Stretching It and Start Fixing It
Everyone with IT band pain is told to foam roll it and stretch it. Here's the problem: neither of those things addresses what's actually causing it. The real fix starts at the hip.
May 9, 2026
Injury ResolutionWhy Your Hamstring Strain Isn't Healing (And What You're Doing Wrong)
Most hamstring strains don't heal slowly because they're serious — they heal slowly because people keep making the same three mistakes. Here's what's actually going on and what to do about it.
May 6, 2026
Health & NutritionMars Men Review: Does This Testosterone Booster Actually Work?
Mars Men claims a 60% testosterone increase. I pulled the research on every ingredient to find out if it actually delivers — and what you should do before spending your money.
May 4, 2026
Health & NutritionPrimal Viking Review: Legit Testosterone Booster or Expensive Hype?
Primal Viking is one of the most aggressively marketed testosterone supplements on the internet. Here's an honest breakdown of what's actually in it — and why the lack of dosages is a dealbreaker.
May 4, 2026
PerformanceHWPO Review: Is Mat Fraser's Program Actually Worth It?
I spent months on Mat Fraser's HWPO Flagship program. Here's the honest breakdown — the volume, the structure, who it's actually built for, and whether it's worth your time and money.
June 1, 2024
PerformanceThe CrossFit Lifestyle: What It Actually Means
CrossFit isn't just about the workouts. It's a physical and mental framework for building a life that fights chronic disease and builds real capacity.
May 14, 2024
PerformanceMastering the Squat: Essential Mechanics for Athletes
You were born knowing how to squat perfectly. Years of sitting broke that. Here's how to get it back.
April 18, 2024
PerformanceCrossFit vs. HYROX: Which One Is Right for You?
Two of the most popular fitness formats in the world right now. Here's how they differ, where they overlap, and how to choose.
April 2, 2024
Injury ResolutionX-Ray or Not? When Imaging Is Actually Necessary
Imaging is a powerful tool — but it's not always the right first step. Here's how to think about whether you actually need that MRI.
March 25, 2024
Health & NutritionSemaglutide: The Bone and Muscle Loss Nobody Talks About
Ozempic and Wegovy can absolutely help with weight loss — but without the right plan, you may be trading fat for muscle and bone density.
March 10, 2024
Injury ResolutionMidback and Rib Pain: A Simple Guide for Athletes
One of the most overlooked causes of mid-back and rib cage pain in athletes is a rotational mobility imbalance. Here's how to test for it and fix it.
February 20, 2024
Injury ResolutionDoes Cupping Actually Work? Here's the Honest Answer.
Cupping has been everywhere since the 2016 Olympics. But does it actually do what people claim? Let's look at the evidence honestly.
February 8, 2024
Health & NutritionNutrition Basics: What Every Athlete Actually Needs to Know
Most people are either overcomplicated about nutrition or completely ignoring it. Here's the no-BS foundation that actually works.
January 28, 2024
Injury ResolutionTime to Fire Your Doctor and Find a New One
The 4 key questions every patient should ask when it's time to find a new doctor and get the care you actually deserve.
January 15, 2024
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