Science-Backed Fitness and Nutrition Blog.

Written by Michelle Oliveira — Founder of Fit by Mi and co-owner of Proven Science Nutrition. Ph.D., NASM-certified nutrition coach and personal trainer, and two-time Ms. Indiana Bikini champion. Science First. Results Always. I can't tell you how many times a new client has sat down with me, looked at her meal plan, seen avocado, whole eggs, or a spoonful of olive oil on it, and asked — half nervous, half guilty — "Wait… am I allowed to eat that? Aren't fats bad for you?" I

Written by Dr. Leandro Cordova, Ph.D. — Co-Founder & Formulation Scientist at Proven Science Nutrition Science First. Results Always. Ficticious label containing a proprietary blend. Pick up almost any pre-workout, fat burner, or "advanced" supplement, flip it over, and look at the Supplement Facts panel. There's a good chance you'll find two words that should make you pause: Proprietary Blend. It sounds impressive. Exclusive, even — like there's a secret formula so effective

Written by Dr. Leandro Cordova, Ph.D. — Co-Founder & Formulation Scientist at Proven Science Nutrition Science First. Results Always. After thorough deliberation by the panel of judges, the usual suspects are considered NOT GUILTY for their crimes! Few nutrients have been put on trial as often as the carbohydrate. Every few years, a new wave of diet culture rolls in and hands carbs the same guilty verdict: bread is "poison," pasta is "empty," rice makes you fat, and fruit has

Something happens every September. The summer slows down. Routines return. That quiet voice says, "Okay, time to get serious again." It’s time for your Fall reset. If that’s you right now, I love it. But before you fill an online cart with ten different powders promising the world, let me save you some money and confusion. As a formulation scientist, I’ve spent years examining what goes into these products. The number one thing that sabotages a fresh start is not lack of effo

-- Written by Michelle Oliveira, founder of Fit by Mi (fitbymi.net) and co-owner of Proven Science Nutrition. Michelle holds a Ph.D. and NASM certifications in personal training and nutrition, is a two-time Ms. Indiana Bikini champion, and coaches women in English, Spanish, and Portuguese. If you have scrolled social media at all this year, you have probably seen it: creatine is suddenly everywhere, and this time it is not the guys in the squat rack talking about it. It is wo

"Balancing a hectic work schedule with a healthy lifestyle: A tale of two choices." Let's face it—life moves fast. Between work, commuting, family responsibilities, workouts, social commitments, and trying to get enough sleep, healthy eating often becomes the first thing sacrificed. Fast food, vending machine snacks, and skipped meals become the norm, not because people don't care about their health, but because they simply don't feel like they have the time. The good news? E

Choosing the right protein powder is critical. It impacts recovery, muscle growth, and overall performance. The market offers many options. Each type serves a specific purpose. I will break down the main types of protein powder. This will help you make an informed decision. Understanding the Main Types of Protein Powder Protein powders come from various sources. Each has unique benefits and drawbacks. Here are the most common types: Whey Protein: Derived from milk, whey is fa

By Leandro Cordova / Proven Science Nutrition Discover the real hydration secret! On the left, water alone struggles, leading to dehydration symptoms like thirst, fatigue, and cramps. On the right, sodium steps in, enhancing hydration, energy, and performance. Hydration isn't just water—it's water plus sodium! You finish a hard workout, refill your water bottle, and keep drinking—but you still feel thirsty, flat, headachy, or unusually fatigued. The problem may not be that yo

If you've ever purchased a protein powder or researched sports nutrition, you've likely come across terms like amino acids, BCAAs, EAAs, and leucine. These terms are common in the fitness industry, but they are often misunderstood or oversimplified. Amino acids are fundamental to human health. They are the building blocks of every protein in your body. They play essential roles in muscle growth, tissue repair, hormone production, enzyme function, immune health, and countless

Athlete stretching If you've ever taken a pre-workout supplement and experienced a tingling sensation in your face or hands, chances are you've consumed beta-alanine. Unlike many ingredients marketed in the sports nutrition industry, beta-alanine is supported by decades of scientific research demonstrating its ability to improve exercise performance, delay muscular fatigue, and enhance high-intensity exercise capacity. In fact, beta-alanine is considered one of the few supple

L-citrulline molecule next to a female athlete. If you've ever looked at the ingredient label of a quality pre-workout supplement, you've probably seen L-citrulline listed prominently. Unlike many ingredients in the sports nutrition industry that rely heavily on marketing claims, L-citrulline is supported by decades of scientific research. In fact, L-citrulline has become one of the most extensively studied supplements for improving exercise performance, enhancing blood flow,

How Aging Affects Fitness for Men and Women Over 40 Around age 40, the body undergoes several physiological changes that influence fitness: Metabolism slows down by about 1-2% per decade, making weight management harder. Muscle mass declines roughly 3-8% per decade without resistance training. Bone density decreases, increasing fracture risk. Hormonal shifts affect energy, muscle growth, fat distribution, and recovery. Recovery time lengthens, requiring smarter training and r

As an athlete, I do not recommend alcohol consumption due to its addictive potential and the negative impact it can have on performance and health. However, I recognize that alcohol is a part of many people's social lives, making it an important subject to discuss. Alcohol is a common part of social life, but its impact on fitness goals like muscle gain, fat loss, and strength development is often misunderstood. Many people wonder if enjoying a drink now and then will sabotag

Mental health challenges affect millions of people worldwide, yet simple lifestyle choices can make a significant difference. Exercise, especially when combined with outdoor activities and proper nutrition, plays a powerful role in improving mental well-being. This post explores how different types of workouts and nutrition support mental health, backed by scientific research and practical examples anyone can apply. Jogging on a forest trail improves mental clarity and reduce

Selecting the right pre-workout supplement is critical for maximizing performance. The market is flooded with options, but not all deliver on their promises. I will break down the essentials you need to know to make an informed choice. This guide focuses on practical, science-backed advice to help you pick a supplement that fits your goals and physiology. Understanding Pre-Workout Supplements Pre-workout supplements are designed to boost energy, focus, and endurance during tr

Nutrition is the foundation of physical performance and health. Knowing how to measure your body’s needs and how to fuel it properly can make a huge difference in reaching your fitness goals. In this post, I’ll break down key concepts like BMI and TDEE, explain how to calculate them, and show you how to design your diet based on your objectives. I’ll also cover how to split your calories into macronutrients and provide real examples to make it clear. Eye-level view of a perso

What Is Creatine? Creatine is a naturally occurring compound found mainly in muscle cells. It is made from amino acids—arginine, glycine, and methionine—and stored as phosphocreatine. The body produces about 1 to 2 grams of creatine daily. It can also be obtained through foods like red meat and fish or supplements. Phosphocreatine serves as a quick energy reserve for cells, especially during short bursts of high-intensity activity. This energy system is crucial for activities

Protein powders are a staple in many nutrition plans. They support muscle growth, recovery, and overall health. But not all protein powders are created equal. Choosing the right type can make a significant difference in your results. This guide breaks down the main types of protein powders and how to select the best one for your needs. Understanding the Different Types of Protein Powders Protein powders come from various sources. Each type has unique properties, digestion rat

Proven Science Nutrition Electrolytes. Electrolytes are essential for hydration, muscle function, and overall performance. Drinking them in plain water is effective, but sometimes you want variety. I’ve found that turning your electrolyte supplements into slushes, ice cubes, or gummies makes staying hydrated more enjoyable and practical. These methods also help you control intake and add a fun twist to your routine. In this post, I’ll share simple recipes using Proven Science

Whey isolate protein is a staple for those who demand high-quality protein with minimal fat and carbs. But taste often gets overlooked. I’ve tested many whey isolates to find the best tasting options that don’t compromise on purity or performance. This post breaks down what makes a whey isolate taste good, highlights top choices, and offers practical tips for selecting and using whey isolate effectively. Understanding Tasty Whey Isolate Options Whey isolate is a refined form