Fitness myths, checked against the studies. A new one on Instagram every weekday.
Bullshit.
Twelve weeks of mat Pilates, twice a week, improved ab endurance, hamstring flexibility and upper-body endurance in active middle-aged adults. Posture and balance didn’t change.
Kloubec JA, J Strength Cond Res, 2010The post
Bullshit.
Past about 20 g some goes to energy, but not all of it. Spreading it out still wins: about 0.4 g per kg of bodyweight a meal, over at least four meals.
Schoenfeld BJ, Aragon AA, J Int Soc Sports Nutr, 2018The post
Bullshit.
Your body makes it, and it’s in steak and fish. It’s one of the most studied supplements in sport, for strength, power and repeated hard efforts: 3–5 g a day.
Kreider RB et al., J Int Soc Sports Nutr, 2017The post
Real talk.
Gains plateau around 1.6 g per kg a day. Past that, carbs do more: they fuel the work and spare protein for building.
Morton RW et al., Br J Sports Med, 2018The post
Coach Dom’s take.
In a 12-week study of 69 medical students, the group-class crowd cut their stress by 26%; the solo crowd trained about twice as long. Not randomized, so: add one crew session a week.
Yorks DM et al., J Am Osteopath Assoc, 2017The post
Research summaries from Dom’s posts in October 2026, not medical advice.