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NEW 7/14/2026: The Truth on Exercise Mode and Fat Loss.
If you are choosing exercise to support the goal of sensible weight loss (the diet is ~80% of that process), don't waste time on less effective options. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_3436b1d2724e4f25aa9f0ccaf20bfe73.pdf

Tom Kelso
2 days ago1 min read
7/4/2026: Notes on improving the gut microbiome.
From Huberman Lab podcasts. https://822ba849-eb42-4c65-b059-bebdefae72b.usrfiles.com/ugd/822ba8_23c2641a90014c15a9b24092a03284f4.pdf

Tom Kelso
Jul 21 min read
6/25/2026: Muscle hyperplasia
https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_52a9c0f144764965b9502c12864fd7f9.pdf

Tom Kelso
Jun 241 min read
6/17/2026: Type 1 vs. Type 2 Muscle Fibers
A basic overview of the pure fiber types. Understand that they are further categorized as types 1, 2A, and 2X, with hybrid fibers between them. Regardless, one's potential to develop qualities like strength, power, speed, and muscle endurance is contingent on their genetic endowment regarding the number of each type and their distribution throughout the muscles in the body. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_b7c18b46b9ac4a4f8f7dfbe398e56c6f.p

Tom Kelso
Jun 161 min read
6/7/2026: Making sense of the new dietary guidelines
https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_669178e61b9e43d9b7236cca5347b456.pdf

Tom Kelso
Jun 61 min read
5/29/2026: A Brief Overview of Rhabdomyolysis
Summer is on its way. Be vigilant when training in the heat. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_d95ce1b492624372b01f0d17400b3361.pdf

Tom Kelso
May 281 min read
5/21/2026: Muscle Over Medicine: Why Ozempic Won't Cut It.
https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_9eb65708f8854e64a61e07eb5b403d98.pdf

Tom Kelso
May 201 min read
5/11/2026: Best Glute Exercises
Several exercises can be used to target the large hip extensor muscles. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_abdcc57d611d40b0908c0ad647d75aa9.pdf

Tom Kelso
May 101 min read
5/3/2026: Blood Markers for Recovery in Strength Training
https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_017306c3edcb4a79b6584cb2f3ac2c30.pdf https://static.wixstatic.com/media/822ba8_3490ceaca01c45b9b5ecc7c300fc97ee~mv2.jpg

Tom Kelso
May 21 min read
4/24/2026: Food Intake & Hormone Response
Notes from various Huberman Lab podcasts. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_665e6aef75d341f28f0f4368b0e9a4d3.pdf Infographic: https://static.wixstatic.com/media/822ba8_015608ef5a854bc39174d088f249ca75~mv2.jpg

Tom Kelso
Apr 231 min read
4/14/2026: Hormones & Peptides
Notes from several Huberman Lab podcasts. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_22fc0a454dfd45c290a7b22a489cd016.pdf

Tom Kelso
Apr 131 min read



Tom Kelso
Apr 50 min read
NEW 4/3/2026: A lot of information on the importance of adequate sleep
Notes from Huberman Lab podcasts on various aspects of sleep. https://b5498533-741f-4cde-94f8-a6e5f317c00d.usrfiles.com/ugd/822ba8_4a8d5fdb41e442c4b92e68f400ce8839.pdf

Tom Kelso
Apr 21 min read
3/13/2026: Notes on Proper Stretching & Joint Mobility
https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_64b28389ad29458c9a973e10de3a7d6e.pdf

Tom Kelso
Mar 121 min read
3/2/2026: Cold therapy benefits
Is it time to periodically and intentionally freeze your ass off? Not literally, but heed the benefits of jumping into the cold tub for a few minutes each week. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_6b951aeb727c421dae63faed3ae1d2cc.pdf

Tom Kelso
Mar 11 min read
2/24/2026: Proper Recovery From Training
https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_1e87c34641c74cbe8bbfec3561ab846d.pdf Several items that underpin post-workout recovery.

Tom Kelso
Feb 231 min read
2/3/2026: Alcohol & Health
Booze. It's what's for breakfast (not really). From Huberman Lab's podcast. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_2ded9607634b42e69ef25eaa50e622c1.pdf

Tom Kelso
Feb 21 min read
1/8/2026: The new year "I gotta get in shape" journey.
If you truly want to do it, keep it simple: 1. Diet: If it is horrible, start with one or two reasonable changes (minimize processed food, more water over sugary drinks, no mindless calorie hoarding). 2. If you currently exercise zero times/week, start with two days (schedule-friendly). You can then add a third day. There is no need to add more if you work HARD each session (your body needs to recover, and you have other commitments to tend to). 3. Don't just "mov

Tom Kelso
Jan 42 min read
12/27/25: Notes on Food Cravings and Sugar Addiction
Thanks to several podcasts from Huberman Labs. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_63dac75eb27b4e9497542f59ed798d4c.pdf

Tom Kelso
Dec 26, 20251 min read
12/5/2025: Notes on Fasting/TRE
Insights and benefits of time restricted eating

Tom Kelso
Dec 4, 20251 min read
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