Research& Tips
Evidence-based insights to help you get stronger, move better, and train smarter. No fluff, just what works.
The New Dietary Guidelines Are Here. Here's What You Need to Know.
The new Dietary Guidelines are here — and the takes are wild. I dug into the actual document so you don't have to. Here's what changed, what didn't, and what you should actually do.
February 5, 2026 · 14 min read
Protein Timing Is Mostly a Myth: Here's What Actually Matters
The "anabolic window" has been debunked for years, but the fitness industry keeps selling it. Let's talk about what the evidence actually says about protein and recovery.
Jan 31, 2026 · 6 min
Creatine for Women: The Most-Studied Supplement You're Probably Not Taking
It won't make you bulky. It won't make you bloated. But it might be the single most effective legal supplement for strength, recovery, and even brain health.
Jan 24, 2026 · 6 min
Why You're Always Starving After a Workout (And What to Eat)
That ravenous hunger after training isn't a sign of weakness — it's your body asking for what it needs. Here's how to fuel recovery without derailing your goals.
Jan 17, 2026 · 5 min
The Anti-Diet Approach to Body Recomposition That Actually Works
Crash diets fail 95% of the time. Here's the sustainable, evidence-based approach to changing your body composition without hating your life.
Jan 10, 2026 · 6 min
“The best program is the one you'll actually do. Consistency beats intensity. Every single time.”
— Heather Swearengin
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“Coach Heather is quite literally one of the most inspirational people I've ever met. She doesn't have a one-size-fits-all mentality. She meets you where you are.”
Juddy Canello
Trained with Heather at Lead the Way Fitness