Pulse & Proof

  Calorie counting feels overwhelming. Macro counting feels even more so. Here's how to actually do it simply — and why it works better than just tracking calories alone. If you've spent any time in fitness communities online you've probably heard people talk about hitting their macros. Macro this, macro that. It can sound complicated and obsessive from the outside. But the concept itself is actually straightforward — and once you understand it, it becomes one of the most powerful tools for controlling your body composition. Let's break it down from scratch. Photo by  Elena Leya  on  Unsplash What Are Macros? Macros — short for macronutrients — are the three main categories of nutrients that provide your body with energy: Protein  — 4 calories per gram. Builds and repairs muscle tissue, supports immune function, keeps you full. The most important macro for body composition. Carbohydrates  — 4 calories per gram. Your body's primary energy source. Fuels worko...

  You don't need a fancy gym membership or thousands of dollars in equipment to build an effective workout space. Here's exactly what to buy, in what order, and why. Gym memberships are convenient — until they're not. Between travel time, crowded equipment, and monthly fees that add up fast, more and more people are discovering that a well-planned home gym is not only cheaper in the long run but often more effective because you actually use it consistently. The catch is that most home gym advice either assumes you have unlimited space and budget or pushes you toward expensive equipment you don't actually need. This guide takes a different approach — building from the ground up, spending smart, and prioritizing what the science says actually drives results. Step 1: Start With the Basics (Under $50) Before you spend a single dollar on equipment, you need to understand something important — your bodyweight is a legitimate training tool. Push ups, squats, lunges, planks, di...

  The advice "just go for a run" is well-meaning. But for many people, it can do more harm than good — here's what the science actually recommends. Every January, gyms fill up and sidewalks see a surge of new runners. The logic makes sense on the surface — running burns calories, it's free, and you can start right outside your front door. But for people carrying significant excess weight, jumping straight into running may not be the smartest or safest first move. This isn't about ability or willpower. It's about biomechanics, joint health, and setting yourself up for long-term success rather than a frustrating injury that derails everything before it starts. What Happens to Your Joints When You Run Running is a high-impact activity. Every time your foot strikes the ground, your body absorbs a force roughly  2.5 to 3 times your bodyweight  according to research published in the  Journal of Biomechanics . For a 150-pound person that's manageable. For someone...

  That tiny black and white box on the back of your food holds more power than you think — here's how to actually use it. Most people glance at a nutrition label, spot the calories, and move on. Maybe they check the protein if they're feeling diligent. But the nutrition facts panel is packed with information that can completely change how you make food choices — if you know how to read it. The good news is it's not complicated once someone walks you through it. So let's do exactly that. Photo by  Karsten Winegeart  on  Unsplash Start Here: Serving Size Before anything else, look at the serving size. This is the single most important — and most overlooked — part of the entire label. Every number on that label is based on the listed serving size, not the whole package. That bag of chips that looks like a reasonable snack? It might list 150 calories — but that's per serving, and there may be 3 servings in the bag. Eat the whole thing and you've had 450 calories wit...

It's one of the oldest training methods in the gym — but does the science back it up? If you've spent any time in a gym, you've heard it. "What are you training today?" "Chest. You?" "Arms." That's the bro split in a nutshell — dedicating each training day to a single muscle group, hitting it hard, and moving on. For decades it was  the  way serious lifters trained. Then the fitness internet came along and declared it dead. Push/pull/legs took over. Full body routines became the gold standard. And the bro split got a reputation as outdated, inefficient, and unscientific. But here's the thing — the science tells a more nuanced story. And if you're an intermediate lifter who knows your way around a gym, the bro split might deserve a second look. Photo by  Michael DeMoya  on  Unsplash What Exactly Is the Bro Split? A classic bro split typically looks something like this: Monday  — Chest Tuesday  — Back Wednesday  — Shoulders Thursday  ...

  Most people think creatine is just for bodybuilders. Science says otherwise. When you hear the word creatine, you probably picture someone at the gym loading up on powder shakes between sets. It's one of the most well-known supplements in the fitness world — but also one of the most misunderstood. Because while creatine absolutely supports muscle growth and athletic performance, the research over the past two decades reveals something far more interesting: its benefits go well beyond the weight room. Let's break down what the science actually says. Photo by  Aleksander Saks  on  Unsplash First, What Is Creatine? Creatine is a naturally occurring compound found primarily in muscle cells. Your body produces it from amino acids, and you also get small amounts from foods like red meat and fish. It plays a key role in producing ATP (adenosine triphosphate) — the primary energy currency your cells use during high-intensity activity. Supplementing with creatine — most com...