by Mike Cola | Apr 28, 2022 | Blog, Intermittent Fasting
A nice big salad is one of my favorite ways to break my fast. I typically fast for 16 to 18 hours most days, and a salad high in protein is one of my go-to meals. One of the biggest mistakes people make when putting together a salad is not putting in enough protein.... 
by Mike Cola | Mar 9, 2022 | Blog, Intermittent Fasting, Muscle Building
Will Taking an Amino Acid Supplement Break Your Fast? Technically, taking an amino acid supplement such as essential amino acids (EAAs) or branched-chain amino acids (BCAA) will break your fast. However, you still might want to take them while fasting. Amino acids are... 
by Mike Cola | Dec 2, 2021 | Blog, Muscle Building
How to tone and strengthen your shoulders and arms at home with dumbbells for women over 50. Learn six different exercises to tone up your upper body—simple, easy-to-follow, 10-minute arm and shoulder workout for women. A detailed description of the workout and... 
by Mike Cola | Oct 19, 2021 | Blog, Intermittent Fasting
Over the last few weeks, I took a deep dive into the most recent research on intermittent fasting and time-restricted feeding to prepare for my Livestream this past weekend. I must have read a couple of dozen studies, and I discussed seven of the studies in the... 
by Mike Cola | Oct 13, 2021 | Blog, Intermittent Fasting, Weight Loss
A 20 hour fast can be a safe, effective way to burn body fat and improve your health, but it has to be the right strategy for you. For example, I had a health coaching client who did not want to count calories, but she wanted to lose over 20 pounds quickly. She tried...