Meet the Experts

Ryan Andrews



Ryan Andrews is a principal nutritionist and adviser for Precision Nutrition and an adjunct instructor at Purchase College, State University of New York. He holds master’s degrees in both Nutrition and Exercise Physiology from Kent State University and a BS in Exercise Science from the University of Northern Colorado.

Andrews is also a Registered Dietitian (RD), Certified Strength and Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA), a certified exercise physiologist (ACSM), and a Registered Yoga Teacher (RYT).

He frequently writes and speaks about nutrition, health, and sustainable food systems and has accumulated over 1000 hours volunteering at organic farms and with non-profit food recovery organizations.

Articles by Ryan Andrews, MS, MA, RD, RYT, CSCS

Closeup of a man and woman drinking a glass of milk seated at a table.

All About Vitamins & Minerals

It’s not breaking news that vitamins and minerals are essential to good health. Most of us have been told that since we were in diapers. Heck, even Lucky Charms brags about being “fortified with 12 essential vitamins and minerals.” So they must be important! But why, exactly? How many vitamins and minerals are there, and […]

18 ways to start transforming your body immediately.

Changing how you think is hard. Changing your environment isn't. By training your environment, your habits follow. Here, 18 strategies from the experts. They'll help you you improve your lifestyle and transform your body, no willpower required.

Are detox diets good for you?

Those colorful, expensive bottles of juice look healthy. But are detox diets good for you? Here’s what the science says — and how a juice cleanse landed one of our nutrition experts in the ER.

Becoming a vegetarian without giving up meat.

Becoming a vegetarian can make you healthier and leaner, but for most people the term brings to mind anemic zealots, astronomical Whole Foods bills, and a weepy goodbye to bacon. Here’s how to get the benefits of plant-based eating without all the crazy (and, yes, without giving up meat).

Living well with fibromyalgia

Once dismissed as a made-up problem, the pain disorder fibromyalgia is now confirmed to afflict millions, including a staggering 3.4 percent of adult women. The good news is that it’s easier than ever to feel better thanks to our (slowly) increasing knowledge. The bad news: As with any fledgling market, everyone wants to sell you a quick fix. But with help from trusted trainers and coaches, you can get the real answers, begin developing new lifestyle strategies today, and start feeling better tomorrow.

Exercise when sick:

Everybody gets sick. But it’s tough to know what to do about it; do you exercise when sick or not. Should you “sweat it out”? Or get some rest instead? In this article we clear up the confusion. Next time you come down with the flu or a cold, you’ll know what to do.

Tennis and Golfers Elbow: Understanding and treating epicondlylitis.

Tennis and golfer’s elbow:

The elbow may be known as the “funny bone” but if you suffer from tennis or golfer’s elbow, the pain you feel is no joke. Read on to discover why it hurts – and what you can do to regain comfort, mobility, and top performance.

Oil Pulling for Oral Health: Miracle mouth cure? Or new age hippy hype?

Oil pulling for oral health

As people get proactive about health, they try to eliminate more and more chemicals from their environment. This means making smarter decisions about their food, drink, and self-care practices. Which is why, we think, oil pulling has seen a tremendous surge of popularity. Well, that, and the fact that Gwyneth Paltrow has been talking all about it.

Detox diets. Juice cleanses.

After a season of holiday indulgence, cleanses and detox diets are all the rage. But do cleansing diets really help? Do you need to detox, and can it benefit you? Join Ryan Andrews as he explains the science behind the hype and then, in the name of research, endures hunger pangs, headaches, and trips to the ER – and offers ten simple tips that are guaranteed to keep your body lean and clean.

Heartburn, reflux, and GERD:

What are the biggest-selling prescription medications in the United States? Statins for heart disease? Painkillers? Antidepressants? Actually, none of the above. The biggest-selling prescription drug in the US is Nexium, a treatment for acid reflux. Surprised? You shouldn't be. Acid reflux, or its big brother, gastroesophageal reflux disease (GERD), is the #1 disease of the digestive tract. Pretty much everyone will experience heartburn and reflux at some point in their lives. It this article we'll share 10 nutrition and lifestyle tips for feeling better now.

The dental diet:

Dental health is more important than most people realize. And nutrition plays a big role in this. Want to know what to eat to keep your teeth and gums strong? Chew on this.

Alkaline water:

Some people believe that alkaline water helps our bodies metabolize nutrients and expel toxins more efficiently than regular tap water, leading to better health and performance. Anecdotal evidence supports some of those claims. But so far, the jury’s still out on alkaline water’s benefits, and until we learn more, hydrating yourself with properly filtered tap water and supplementing with mineralized water is probably your healthiest and most economical choice.

Nutrition for bone health:

Strong bones are crucial to good health, and good nutrition is crucial to strong bones. By eating a whole foods diet high in essential minerals and vitamins, you can protect yourself from osteoporosis, the “silent thief.” Find out what you need to protect the health of your skeleton for years to come.

Phytates and phytic acid.

Phytic acid – the storage form of phosphorus – is one of those pesky "anti-nutrients" the Paleo community keeps telling you to avoid. It's often considered an anti-nutrient because it binds minerals in the digestive tract, making them less available to our bodies. Yet these same anti-nutrient properties can also help in the prevention of chronic disease.

All About Food Porn

Images of delectable food surround us these days. From the television or computer screen to the flyers coming into our mailboxes, we’re surrounded. And no, it’s not just your imagination: Pictures of food really do stimulate us to eat, and even to overeat. To find out how and why food imagery exerts such power – and what you can do about it – read on.

Nutrition for kids:

What does healthy nutrition for kids look like? In this article we discuss how childhood shapes brain development, metabolism, and overall health. And how to give our children a great start.

Roundtable interview: 3 people you should listen to, part 2

In Part 2 of this roundtable series, Ryan Andrews interviews Nate Green, Krista Scott-Dixon, and Brian St. Pierre about workouts, favorite quotes, supplements they like – and the most embarrassing items in their kitchens.

All About Endocrine Disruptors

Every day we’re exposed to specific chemicals that mess up or hormonal systems. While that sounds nasty, there's good news. Once you understand which to avoid, you'll be better able to protect yourself.

Roundtable interview:

In this roundtable discussion, Ryan Andrews quizzes PN superstars – and real people – Nate Green, Krista Scott Dixon, and Brian St. Pierre about nutrition, body composition, supplements – and their taste in trashy music.

All About Genetic Testing and Nutrition

Our different genotypes account for our differing nutritional needs and food sensitivities. In theory, genetic screening holds promise as a tool for fine-tuning individual diets. But for now, it’s still an often costly and error-prone procedure that may not provide the answers we want.

Infant nutrition:

New parents are subjected to all kinds of contradictory advice about infant nutrition. But with a few simple guidelines – and some advice from PN parents – you can be sure that you are getting your infant off to the healthiest start.

All About Potatoes

While many people avoid potatoes due to fear of toxins or excessive weight gain, the humble spud, if stored and prepared with care, is a nutritious, delicious, and environmentally friendly food source that shouldn't be ignored.

All About Folates and Folic Acid

Folate deficiency is the most common vitamin deficiency in developed countries, contributing to serious health problems such as neural tube defects (NTD), megaloblastic anemia, digestive disorders, cardiovascular disease, mood disorders, and more. Supplementing with folic acid or folinic acid can reduce the risks associated with folate deficiency.

A grain of truth:

Against the grain? Ryan Andrews is not. In this article he outlines why he prefers to eat grains. And why, unless you're intolerant to grains, you might consider them too.

All About Cell Phones & Health

Many factors contribute to the potential health risks of cell phones. Learn what they are, and how you can protect yourself.

All About Nutrition & Gut Health

Our gastrointestinal tracts work hard to keep us healthy and happy. When gut health is compromised, we can face major health consequences. Here's how to use good nutrition to keep your digestion humming along.

Mercury toxicity:

Mercury is a naturally occurring heavy metal, found throughout the environment, with many harmful health effects. In this article: Where mercury is found, what it does in our body, and how to avoid or treat mercury exposure.

Microwave cooking:

Many people in fitness are completely freaked out by microwave cooking. They're worried that the microwave destroys nutrients. Ruins food quality. Poisons our bodies. Are any of these claims true? Should we be worried about microwave cooking (or reheating)? In this article we'll find out the truth.

Side effects may include… leanness

Being lean shouldn't be an end to itself. Instead, it should be a "side effect" of a lean lifestyle. While this surprises a lot of people, here's a fundamental truth. How we live may be even more important than what we eat.

All About Honey & Bees

If you're looking for a local-source sweetener with some health benefits, try honey. Use honey sparingly, enjoying its antimicrobial and antioxidant properties, and thank the hard-working bees who brought it to you.

Fighting acne with food:

Acne is a multi-factorial disease. While each case is unique, you can greatly improve your chances of clear skin by eating whole foods; lowering inflammation and stress; getting a good fatty acid balance; and cutting down the worst offenders: wheat, sugar, and dairy.

All About Food Addiction

Many behaviors qualify as addictions -- things we feel overwhelmingly compelled to do, despite the consequences. What's food addiction, and how can we treat it?

All About The Squat

The squat is a basic human movement. Performing it makes you better at athletics, fitness, and life in general. Here's how.

Ryan Andrews, aka “Lunch Lady”

Coach Ryan Andrews spent 10 months as a school cafeteria worker. Here are 18 lessons he learned about food choice, food quality, and kids food education.

Resistant starch:

Resistant starch is a type of starch that isn’t fully broken down and absorbed, but rather turned into short-chain fatty acids by intestinal bacteria. This may lead to some unique health benefits. To get the most from resistant starch, choose whole, unprocessed sources of carbohydrate such as whole grains, fruits, vegetables, and beans/legumes.

All About Preserved Produce

If you think that frozen or canned veggies are a poor nutritional choice, think again. We all benefit from more veggies and fruits in our diet — and preserved plant foods can be a great option for busy people or consuming out-of-season produce.

9 questions for Jason Bonn

Lean Eating Coach Jason Bonn spent the last four months interning at Cressey Performance (CP) in Massachusetts. I figured he may have had a few decent experiences there, you know, considering it's one of the premier training facilities in the U.S. I caught up with him and had him answer nine questions about his experience.

Healthy eating: Just what were you expecting?

Are your expectations for healthy eating too unrealistic? Are you making it impossible for yourself to succeed? If so, maybe it's time to test those expectations against reality.

All About Ginger

Ginger is one of the oldest medicinal foods. It can help treat a variety of conditions from nausea to inflammation. And it tastes good, too!

Sugar daddy:

On March 22nd, 2011, I ended one year of dessert-free, sweet-free, and candy-free living. Twelve months. No added sugar of any kind. Am I somehow a better human being? Do I have exceptional self-control? No. I simply wanted to explore what it would be like to live without something that most North Americans take for granted.

All About Spinal Health

80% of adults report lower back pain at some point in their lives and 10-15% of all sports-related injuries involve the spine. Low back pain accounts for more lost person hours than any other type of occupational injury and is the most frequent cause of activity limitation in those under age 45. Thus, it's important to understand what the spine is, what it does, and -- most importantly -- how we can keep it healthy.

“I Know” Syndrome

Knowledge doesn’t change behaviours. So why try to know more? Maybe you need to do more instead.

All About High Blood Pressure

High blood pressure is a major risk factor for many chronic diseases. The good news? You can control it significantly with diet, exercise, and lifestyle. Here's how.

All About Acupuncture

Acupuncture is an ancient art, but does it really work? Ryan Andrews reviews the evidence.

All About Where Vitamin Supplements Come From

Where do vitamin supplements actually come from? You may be shocked to find out.

Plant-based eating

The plant-based diets gurus are back for another round! This time they cover supplements, reasons for eating plant-based, why milk does a body bad, tricks for traveling, and how to sneak more veggies into your daily routine.

Plant-based eating

Many people are confused about plant-based eating. What's "good"? What's "healthy"? What really benefits animals, the planet, and your wellbeing? Resident plant-based-eater Ryan Andrews gathers some of the best and brightest to discuss the topic.

Lower your expectations

Pursue excellence if you wish -- but keep it real and enjoy the journey.

All About Kidney Stones

By age 70, about 1 in 10 Americans will have a very painful kidney stone experience. The good news is that you can decrease your risk by improving your diet.

All About The Knee

To keep healthy knees, you need mobile joints above and below the knee; a strong knee joint; and proper mechanics during physical movement.

All About Menopause

Hey, where did that spare tire come from? Why doesn't food X agree with you any more? Why is it so hot in here? And where did you leave your freaking car keys??! Menopause is a normal stage of life. Each woman's experience is unique. The good news? Eating and living PN-style can help (although we can't find your car keys for you).

All About Food Color Additives

Remember when you’d get done with a bowl of Froot Loops and the milk would be blue? Those were the days. But where did that color come from? And are we all going to regret slurping up that milk?

Blood tests & lab analysis:

Blood tests (aka blood work) can show us, obviously, what's in our blood. (And, by extension, what's in our bodies). That's because blood gives us insight into what we can't see from the outside. In this article we outline how it works and what you need to know.

All About Breakfast Cereals

When Neolithic farmers figured out how to cultivate wheat, millet, oats and other wild grasses some 10,000 years ago – they created the first steady food supply we’d ever known. We could actually grow food and store it! But a supply of barley for the winter is a bit different from the bulk pack of Cupcake Pebbles from Costco.

All About the Rotator Cuff

Many muscles coordinate shoulder movement. If they don't work together -- or more likely, if some muscles are strong and some are weak or inhibited, they can't work together effectively. The result: imbalance and eventually, injury.

All About Cooking & Carcinogens

Since humans invented fire, we've enjoyed the benefits of cooking food. However, cooking food has its drawbacks, including the development of carcinogens. Here's how to prevent harmful chemicals while still enjoying that summer cookout.

Healthy (junk) food quiz

You only eat healthy, organic junk food, right? Good. Me too. But wait a minute. Is this healthy, organic junk food really better for us?

All About Fat Loss

Carrying a lot of excessive body fat makes health, body composition, and athletic performance worse. But here's the problem -- collectively, we're not very good at losing fat either. We need a better solution. Knowing how fat loss works may be helpful.

11 questions for Kate Kline

Lean Eating coach Kate Kline's ambition is to inspire people to set their goals high and push themselves beyond self-limiting perceptions. She’s a firm believer in mind and body interaction and her philosophy is that you must train both to be successful. Is Kate some sort of hippie? Let’s find out.

All About Gluttony

It’s been said that gluttony is overcome only when someone has a “full soul” and derives pleasure from passions that come from simple pursuits in life. What are you missing by over-indulging?

All About Gluttony

Gluttony has traditionally been defined as a "sin of immoderation" linked to earthly excess. Here's why "going medieval" may actually be relevant to modern eaters seeking leanness, health, and a better relationship with food.

All About Muscle Growth

Recipe for muscle growth: Lift heavy thing. Eat protein. Sleep. Repeat.

All About Yoga

Yoga: It can relax you, enlighten you, help keep you from falling down, protect your heart, put the brakes on overeating, and just maybe give you a yoga booty. Om.

All About Plant-Based Diets

Including more plants in your diet can make you healthier, provide important nutrients, and possibly help conserve environmental resources.

Cool Whip and I:

Do you have "forbidden foods"? If so, is putting these foods "off limits" helping or hurting you?

All About Warming Up

If your idea of a warm-up involves a few pec flexes, ogling gym hotties as you lean on the treadmill, or just leaping right into that 300 lb bench press, you might want to rethink. A good warm-up can make you stronger, faster, and more mobile; and help prevent injury too.

All About Fish Oil

Fish oil is a great source of omega-3 fatty acids, which can keep you healthy, smart, and lean.

Declutter your mind

If you want more simplicity in your nutrition, in your training, and, quite frankly, in your world, there's one thing you've gotta do. You've gotta declutter your mind. Here's how.

All About Fiber

If you're eating a standard Western diet, you're probably getting less than half of the dietary fibre you need to stay healthy (and despite this, you probably think you eat enough). Yet dietary fibre is crucial for GI health, staying lean, and preventing chronic diseases. Live longer and leaner via lentils!

All About Greens Supplements

Greens supplements can function as a serving of fruits and vegetables, and contain vitamins, minerals, fibre, and phytonutrients. With supplements, it's actually pretty easy being green!

5 ways to be invincible

Our team of PN experts shares their top tips for leading happy, healthy, awesome and long lives. Take that, mortality!

All About The Thyroid

The thyroid is one of the "master controllers" that regulates nearly every major metabolic function in the body. If it slows down or speeds up, this can drastically affect health and body composition.

Smart situations: Are you in one?

Many North Americans set themselves up to fail. They live the life of an overweight, disease prone person. Why should they expect anything different? If you're looking for success, ask yourself: what situations are you putting yourself in?

Moving back in with my parents

Is it time to become your own parent? Well, double check: Are you eating all your Halloween candy in one sitting?

All about probiotics:

Whether it's prebiotic or probiotic, learn how to care for all your zillions of biotics, aka friendly bacteria.

You’ve gotta have faith

Ryan reveals the Big Secret to success in health and fitness: belief.

All About Growth Hormone

Growth hormone can make you more muscular, stronger, and leaner. Find out how to make this important hormone work for you, in and out of the gym. We'll show you how to sleep your way to the top... of your growth hormone peak, that is.

Ask yourself 4 questions

A simple formula for happiness and health: What do you like to eat? What do you want your body to do? What do you want the world to do? Reconcile as needed.

All About Strength Training

Strength training is using muscular force against resistance. And it's for everyone, regardless of goals.

Lessons in change: From your peers

Today, instead of offering up more advice ourselves, we wanted to provide some advice from your peers. From folks who've recently been in your shoes.

All About Appetite Regulation

In Part 1 of this series, we looked at the physiological part of appetite. We learned that many hormones, neurotransmitters, glands and organs regulate appetite. Now we’re going to look at the interactions between biology and environment, and how you can become a better, more aware eater.

Be your own nutrition expert

Need expert nutrition advice? Look no further than yourself. You've been eating since birth, after all.

All About Appetite Regulation

Ever wonder what makes you hungry? Why some foods look more appealing than others? Why you're always hungry for dessert? Or why you might open the fridge full of food, then stand there and say, "We have nothing good to eat!"? We're driven by a complex play of chemicals that orchestrate food intake, desire, and food associations.

All About Plant Oils

There are dozens of varieties of plant oils available. Which ones are healthier, and why?

7 questions for… Georgie Fear

Georgie Fear is a trainer and dietitian, and a graduate student at Rutgers. She just came out with a recipe book called Dig In, available through her website, which also offers a huge free recipe archive. I caught up with Georgie and asked her 7 questions.

All About Fruits & Vegetables

Why are fruits and veggies so darn good for you? Lots of reasons.

All About “Natural” Sweeteners

If honey, maple syrup, and agave nectar are "natural", are they "healthy"? Learn about "naturally" derived sweeteners and their effects in your body. You may want to pass on that date sugar if a lean body is your goal.

All About High Intensity Interval Training (HIIT)

Searching for the most efficient way to get lean, get conditioned, and get tough? Look no further than HIIT. We can't promise it's easy... but it sure gets results.

All About Food Waste

Go to the grocery store and pick up 5 bags of groceries. Then go ahead and take one bag directly to the dumpster. Umm... what? Yep, we waste about 20-25% of all food purchased for the home. Wasting so much food has major consequences for our own and others' health -- including the health of the planet.

All about testosterone:

Testosterone: it's like Austin Powers' mojo. It keeps both men and women lean, strong, and frisky. Learn more about it here.

All About Insulin

Insulin is an important anabolic hormone. However, it's possible to have too much of a good thing.

All About G-Flux

No, it's not a new superhero: G-Flux is a new way to think about how your body uses energy -- and how to harness that power to get lean while eating abundantly.

All About Sprouting

If you remember elementary school, you probably remember some kind of experiment involving sprouting seeds. Perhaps you stuck a few bean kernels in a jar, kept them moist, and were rewarded in a few days with green shoots. Well, the same process works for making grains, nuts, and beans/legumes more digestible now that you're a grownup. Hey -- science works!

All About Eating Seafood

Some speculate that if it weren’t for seafood, we wouldn’t even be human, since our brains began to increase in size when we incorporated seafood and other meats into our diet. Without fish we might still be apes swinging around in trees. Find out why fish is good for us... and why we should be concerned about it.

All About Post-Workout Nutrition

What you eat is important. However, when you eat it can be just as critical.

All About Protein Powders

Protein powders can be helpful if you aren’t getting enough protein from whole food, or if you want the convenience and portability of a protein source that won't spoil easily. How are protein powders made? What's the difference between types?

Food: Where we ALL go wrong

Whether you're Paleo or vegan, raw foodie or ovo-lacto-pesco-pollo-flexo-whatever, here's where you all go wrong with your nutrition.

All About Meat

From Old McDonald's farm to McDonald's, meat's come a long way, and not always for the better. All about meat, how it affects your health, and how to choose a more ethical steak.

6 questions for Jeff Novick

Jeff Novick is known as an insightful, straight-shooting dietitian who debunks a lot of the food industry's misinformation with humour and useful tips. I caught up with him to ask 6 important questions about eating and health.

Do you eat junk when you’re happy?

If you're happy and you know it... you probably won't eat a super-sized bag of chips.

All about nutrient timing:

You've learned about what to eat to meet your health and body composition goals. But what about when you eat it?

Cooking with kale

Kale is a nutritional superfood -- it almost makes broccoli look like Doritos. But if you're used to seeing kale as merely a garnish or perhaps an annual that provides colourful winter foliage for your garden, you might wonder how the heck to cook it. Don't worry: star vegan chef Chef Ryan is on the job. Bam!

All About Energy Drinks

Feel like slamming back 5 cups of coffee and 81 grams of sugar? Woowee!! It's energy drink time! Yeah!! Once you get over the nausea, heart palpitations, insulin whiplash, and chemical toxicity, you're gonna feel great!

6 questions for Krista Scott-Dixon

Krista’s not a natural jock. In order to become an authority on fitness, she had to lose 50 pounds herself and conquer her genetics and fear of the gym. What's her advice on fitness and nutrition?

How “instant gratification” delays your results

Pizza Hut now? Or six-pack abs later? Get this question right, and you might just win at the game of life too.

All about grains:

Research suggests that whole grains are good for you. But before you feel smug about downing those "whole wheat" pretzels, organic corn chips, or "enriched" Wonder Bread slices, find out the facts about whole grains.

Are vegetarians too skinny?

Are vegetarians too skinny? Is there something to be said for this level of leanness? Are vegetarians just wasting away due to their food choices, on a collision course with anorexia and eventual death? Or is their leanness all part of some other plan?

All About Sodium

Our body needs sodium for nearly every function. But most of us have too much of a good thing. Why your ketchup may be more dangerous than your salt shaker.

9 lessons in leanness

Frustrated? Feel like "nothing's working"? Here are 9 hard-learned lessons from real people trying to get lean. YOU could be the biggest factor impeding your progress.

All About Healthy Fats

All fats are not created equal. Why fat is important for optimal health and functioning. Believe it or not, eating fat can keep you lean.

All About Rooibos

If you're looking for a caffeine-free alternative to tea that still offers a phytochemical punch, consider this traditional South African medicinal plant.

All About Algae Supplements

We know by now that we should eat fish oil to get beneficial omega-3 fatty acids. But think... where did the fish get it from? Hint: Check the sides of your fishtank or the sand on the beach.

All About Organic Foods

"Organic". That means "healthy", right? Well, kind of. You might avoid a lot of chemicals, which is great... but think twice before you use the "organic" label to justify that organic toaster pastry.

Greens taste test

Move over, Pepsi Challenge. Time for a real taste test -- and a drink that's actually good for us! Starring more of Ryan's family and the veteran taste test celebrities, Nephews 1 and 2.

All About Raw Food

Early anthropologist Claude Levi-Strauss proposed that the difference beween "nature" and "culture" was akin to "raw" and "cooked" -- cooked food symbolizes human creation, civilization, and technology. But is cooked food always 'progress'? Is 'raw' food, in fact, what we were meant to eat?

My Ugandan summer vacation

Ryan Andrews goes to Uganda and discovers that some things are true even thousands of miles away: eating real food moderately, having social support, and staying active keep people lean.

All About Gluten

Vague digestive complaints? Headaches and skin rashes? You may want to avoid that sandwich or plate of pasta. Why and how your daily bread may be making you ill.

All About Kombucha

Hey guys, you know what I could totally go for right now? A cloudy liquid with an unattractive, brown and squishy mushroom floating in it. Mmmmm. Let me introduce you to kombucha. Proponents of this fermented tea drink claim it does everything but wax your floor. But the clinical evidence suggests otherwise.

All About Energy Balance

“Energy balance” is the relationship between “energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements). This relationship, which is defined by the laws of thermodynamics, dictates whether weight is lost, gained, or remains the same. Control your energy balance, and you control your body composition.

Examining meal plans:

What if I told you that 1/2 cup oats, 4 egg whites, 5 ounces of chicken, and 1/2 cup broccoli was a recipe for getting fat? For most people, restrictive meal plans are the last stop on the expressway to overeating.

Top view of colorful measuring tapes on plate in the form of spaghetti with knife and fork on pink background.

All about disordered eating:

Humans have starved themselves, over-eaten, and purged for thousands of years. Yet it was not until the 20th century that extreme slenderness became a widespread cultural ideal. Now we know that disordered eating in the 21st century is a complex phenomenon with many causes and consequences.

What are your 4 pounds made of?

People generally eat between 3 and 5 pounds of food each day. If we prioritize natural, whole foods, the 4 pounds we choose will fill us up while boosting health and lowering body fat. If we choose "junk food"...

All About Cholesterol:

It's often made out to be the bad guy in today's medical world. But cholesterol is an important molecule in the body. With the right diet and exercise program, you can put the power of cholesterol to work for you. No appointments to see your doc required.

All About Genetically Modified Foods

If you're like 60% of Americans, you probably don't think you've ever eaten a genetically modified (GM) food. Think again. GM foods are everywhere in our food supply. Here's what they are, and why you should care.

Where are they now? Lonnie Ducote

"Once you take it to the limit one time, you know what to do the next time and you just do it. No excuses." So says Lonnie D, winner of the 2007 Male Under 40 PN Challenge. Find out how he's doing now, and his tricks for staying lean even when he doesn't have a PN coach on his case.

All About Recovery

You've probably heard of overtraining. In fact, it makes more sense to think about this phenomenon as "under-recovering". Why you should make recovery protocols part of your overall training plan.

“Good” vs “Too Good”

You've heard the phrase "too good to be true". In this case, it's more like "too good to be real food". What are "too good" foods and why should we avoid them? The PN experimental team, aided by very small lab assistants, investigates.

Here’s why you’re always hungry.

If you often grumble about not being full or always being hungry, you may have beachfront property in the world of negative dietary displacement. Are you relying on fake foods to meet your nutrient and satiety needs?

All about lectins:

Bean sprouts aren't just for hippies. There's method in that madness -- reducing the harmful effects of lectins, substances found in many foods. If you're experiencing GI distress, lectins may be the culprit. Read more about these ubiquitous substances, and how to control their effects.

Expert Tip: Family dinners

Social support is essential to success. Family plays an important role in our social support networks. Are your family dinners helping or hindering your goals?

All About Measuring Compliance

If you have a set of directions for constructing a desk and you only follow 50% of the instructions, what happens? Well, the same is true when you have a set of directions for getting lean and healthy, and you only follow half of them. To succeed in any endeavour — whether furniture or body recomposition — you must be able to measure your progress and the outcome of your efforts.

Expert Tip: Tempt yourself

Why does temptation always have to be bad? Here's how to make temptation work FOR, rather than against, your fitness goals.

All About Breakfast

"Part of a nutritious breakfast." This line has been used to excuse all manner of horrors: purple sugar Os, granola bars, toaster pastries... Find out what the so-called "most important meal of the day" should really include. Hint: No Captains, Counts or Tigers.

All About Cancer and Nutrition

Cancer is a major cause of premature death. Yet cancer is treatable. Cancer is preventable. Good nutrition and avoidance of overweight are two of the most important strategies for keeping this killer from striking.

All About Glutamine

Should you supplement glutamine? Well, double check: are you lying in a hospital bed? Are you sitting at your Polish grandmother's dinner table? In those cases, the answer may be yes. If not, you may want to save your money.

Secret to nutrition success?

Have you ever wondered why you aren't succeeding despite "knowing" what to do? Maybe you've read every nutrition textbook in the library and aren't lean yet. The problem might not be how much you know... it might be what's around you.

All About Eating On the Go

Feel like you "don't have time" to eat well? What you probably don't have are good strategies. Whether you're hitting the road for vacation or business, busy at work, or just feel like you "don't have time" to eat well, try our handy tips.

All About Vitamin D

Vitamin D, aka the "sunshine vitamin", is crucially important for the body. And yet most of us are probably deficient. Grab the convertible or get on your bike and head to the beach!

Good nutrition starts in school

Kids these days, with their rock music and Frosted Flakes! Mr. Andrews learns 'em good.

Bean me up, Scotty

What if we told you there was a dirt-cheap source of protein, fibre, and vitamins that was as close as your pantry? Dig out that forgotten can of chickpeas and make room for legumes!

All About Kitchen Makeovers

Berardi's First Law states that "If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it." In order to get the body you want, you have to surround yourself with good stuff... and purge the stuff that's holding you back. Get the garbage bags and compost bin ready!

Saving money on food

Gah! Food is sooo expensive now! Or is it? Although average Americans spend just 10% of their disposable income on food, we could be saving even MORE money. If you're a PN eater, you might just end up richer than you think... and healthier too. We can't promise you'll be a millionaire, but your waistline AND your wallet will thank you. Nutrition coach and certified cheapskate Ryan Andrews hits the blue light specials.

All About Estrogens

Estrogen gets blamed for everything from wimping out in the gym to crying at long distance telephone commercials. But guess what -- both guys AND girls have it! Learn more about estrogen's role in the body, and what effect it might have on your health.

Expert Tips: Cooking whole grains

At PN, we emphasize the importance of eating whole foods. And here's a great set of tips for how to cook 'em. Following our method you'll get better quality grains faster and with less hassle.

All About Drinking Water

Sure, drinking water is good for you -- water does a lot of important things for your body. But did you know that bottled water is over four times the price of gasoline? And that barely 1% of the world's water is safe to drink? You might want to take a closer look at what's coming out of the tap or bottle before you chug-a-lug.

All About Chocolate

Chocolate's mysterious allure has lasted hundreds of years, from the ancient Mayans to the modern science of antioxidants. Where does chocolate come from? What makes it so appealing? And is it truly good for us?

Diabetes types 1 and 2:

What if we told you that there was a disease that struck 7% of the US population (and nearly one-third of people in some areas)... a disease that led to a multitude of other common and serious diseases, disabilities, and premature deaths... and that about 85% of these disease cases were completely preventable? Read all about diabetes mellitus, and what YOU can do to cut your risk, right now.

All About Diet Sodas

Diet soda is a no brainer. We drink it to avoid the sugar calories from regular soda, right? But do the benefits of consuming fewer sugar calories outweigh the risks of consuming artificial ingredients?

All About Dehydration

Feeling thirsty? Maybe it was that soy-sauce-laden takeout. Maybe it was the four beers after the game with friends. Or maybe it was that jog in Death Valley. In any case, you'd better drink up -- because dehydration can put a cramp in your athletic performance.

All About Flax

Flax, one of humanity's oldest cultivated crops, offers several potential health benefits, particularly because of its fibre and omega-3 fatty acid content. Yet in many cases, the data are mixed; we're still not completely sure which health conditions flax definitively prevents or treats. (You might say: Flax on? Flax off?)

Cardiovascular Disease:

Poor nutrition can be a heart breaker, a love taker, and definitely not a dream maker, so don't you mess around with CVD. (Apologies to Pat Benatar.)

The Super Shake Guide:

Store bought and smoothie shop nutrition shakes are usually heavily sweetened, loaded with poor protein sources and are missing many nutrients found in whole foods. The Super Shake, on the other hand, is packed with all kinds of good stuff like high-quality protein, fiber, good fats, antioxidants and more.

All About Soy

From thyroid disease to GMOs, from breast cancer to infant formula, there's been a lot of conflicting media reports on the safety of soy. We review the evidence, and explain the source of soy's power as potential hero or villain.

All About Creatine

Creatine's a selfless type. It really wants you to finish that sprint or squat set, so it hands out its phosphates all over the place. It's also a meat-and-potatoes supplement, literally and metaphorically. It's in your steak, and it's been fuelling athletes and bodybuilders safely for decades. Find out how creatine does its Mother Teresa routine, and why it's a good addition to your supplementation regime.

All About Sleep

How can ZZ affect your BF? (And your GH, TSH, IR, GT, and T2D?)

All About Cortisol

Whether the economic crisis keeps you awake at night, whether you're stressed out at work, or whether you're just hitting the treadmill too often and for too long, you might be at risk for chronically elevated cortisol levels. Find out what cortisol is, how it works, and how it can affect your health, performance... and even that six-pack you covet.

All About Food Sensitivities

Gassy? Throat closing up? Sensation of digesting broken glass? It might not be just your spouse's poor cooking skills; you could have a food sensitivity.

All About Cardio

Now that we've been through the aerobics craze, Jazzercised and Jane Fonda'd, and sweated to the oldies, what's the best way to do cardio training?

All About Carbohydrates:

The basics of how carbohydrates can affect your health and performance. As the Yiddish proverb goes, "If you are bitter in the heart, sugar in the mouth will not help you." To put it another way, if your blood triglycerides are elevated, you might want to reconsider that cola.

All about intermittent fasting

Benjamin Franklin was probably on to something with "Early to bed, early to rise, makes a man healthy, wealthy, and wise" but was he also right when he said, "The best of all medicines is resting and fasting"?

All About Alcoholic Beverages

Drink to your health? What you need to know about alcohol consumption and physical wellbeing.

All about local food

Eating local isn't just for crunchy-granola people; everyone can benefit from a close relationship between local producers and consumers. Grab your cloth shopping bags, hit your farmer's market, and make some new farmer friends while enjoying better-tasting, more nutritious, and environmentally friendly food.

All About Caffeine

There's nothing like a good ol' espresso buzz before a morning workout; after all, research shows that caffeine can improve your athletic performance temporarily. But is it GOOD for you? How does it work? We review the evidence.

All About Beta-Alanine

Beta-alanine supplementation may help buffer lactic acid and help with healing, muscle recovery, and muscle contraction. But for now, the evidence is mixed.

All About BCAAs

Branched chain amino acids, aka BCAAs, are important players in protein synthesis. Without enough of them in your diet at the right times, you could be sacrificing some hard-earned gains in the gym.

All About Fructose

Afraid of apples? Petrified of pears? Don't be -- it's not as scary as what may be lurking in your yogurt.

All About Bad Fats

What do margarine, Doritos, and kinky caterpillars have in common? Find out!

All About Nutrient Deficiencies

Cracked lips? Weird tingling? Scratchy eyeballs? Could be the morning after the night before, or it could be a nutrient deficiency.

All About Environmental Eating: Part 2

When leading a lifestyle to benefit the environment, you have to pick your battles. The good thing is that many of these environmentally friendly tips also help you save money. Everyone wins! Here are some popular strategies for conserving resources.

All About Environmental Eating: Part 1

The environment is big news these days, and the earth doesn't seem like an all-you-can-eat resource buffet any more. Can we make a difference and help the planet with our food choices?

All about protein:

Dietary's one of the most important topics when it comes to your physique and making improvements to it. If you've ever wondered what it is, why it's so important, and how much you should be eating, check out this article.

The battle of the sweeteners

Is Splenda is as bad as some folks say it is. Can Aspartame cause cancer? Is the "all natural" sweetener, Stevia, a safe alternative to these "artificial" sweeteners. Find out here. In this article, a little research is mixed in with some common sense to arrive at a verdict.

Intense exercise

In this article, we've got a comprehensive how-to guide for creating your own exercise programs based on your body type. It includes program guidelines, exercise videos, and high intensity interval options. If you're interested in designing your own program, this is a must read.

Intense exercise

Research now shows that, on average, folks experience a 2-4% decline in their resting metabolic rate with each passing decade after the age of 25. Add to this metabolic decline a 5lb loss of muscle mass with every decade and getting older is a depressing proposition. But today we're going to teach you that there's hope. We'll show you how to off-set what some erroneously believe is inevitable.

Incorporating flax into your diet

Lately the media has been spending a lot of time talking about "healthy, omega 3 fats." And it's about time. Most people are woefully deficient. However, with media saturation, the finer points are often lost. Click here to read more about one great food source of the healthy, omega 3 fats.

What you should know about tea

Nowadays, pretty much everyone has accepted that tea (especially the green kind) offers some tremendous health benefits. However, not everyone knows the other important stuff. Click here to learn what you don't know about tea.

Top 5 foods you can’t live without

There are certain foods that each of us here at Precision Nutrition can't live without. These are our dietary staples. They're the foods that help us stay on track. They're the foods that keep the health quotient of our meals high and the fat on our body low. Check out our top foods here.

Soy: The latest research

If one natural food source were to earn the title of "controversial food of the year" it'd likely be soy. So we turned to the research. We interviewed a host of soy experts on both sides of the fence. And from our research, we wrote this article. Hopefully it helps you sort through the big soy protein controversy, leaving you with some practical strategies for soy consumption.

10% bodyfat or bust…

Dropping body fat isn't really all that difficult. Especially if you're already pretty overfat. Some extra exercise. Less sugary drinks. A bit more protein and healthy fats. You know the drill. However, dropping your body fat to 10% or less is something else entirely. Learn how one Precision Nutrition member did just that.

Fructose – The sweet nectar of body fat?

As a result of fructose becoming such a media hot topic (and the result of this being lots of sound bites with little sensible information), we here at Precision Nutrition decided to set the record straight. So here's our take on this hotly contested carbohydrate.

PN success interview – Tic & Tie

Do you know many 50 year old men that love box squats, spinach salads, and hang around 10 percent body fat? I don’t. So you’re going to meet one today. A guy that dropped his body fat to single digits - at the age of 50.