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Doctor Jon Go Evidence based pursuit of health & fitness. Here's to becoming the best versions of ourselves.

10/22/2026

Lifting Is Linked to 10-17% Lower Risk of Early Death

A meta-analysis of 16 studies: muscle-strengthening activity was associated with 10-17% lower risk of early death and several major chronic diseases.

Study: Momma H et al., Br J Sports Med 2022 (PMID 35228201)

This is for education only. It is not medical advice.

10/21/2026

Why Steps Beat Cardio for Fat Loss

One hard cardio session is a painful hour. Your day is the other 23 hours. Pick a step floor you can hit on imperfect days.

This is for education only. It is not medical advice.

10/20/2026

One Bad Week Isn't What Ruins Your Diet

You don't lose your results from one indulgent weekend. Your goal is to become good at returning.

This is for education only. It is not medical advice.

10/19/2026

How I Eat Tacos Under 12% Body Fat

Change the ground meat, not the taco: 85% lean beef to 99% lean turkey saves about 120 calories per serving, with more protein.

This is for education only. It is not medical advice.

10/18/2026

Why a Bigger Calorie Deficit Backfires

A calorie deficit doesn't happen in a spreadsheet. It happens to a human being. Build a deficit that survives real life.

This is for education only. It is not medical advice.

10/17/2026

Lose Fat and Gain Muscle at Once? Not Forever

In a 4-week trial, 40 young men with overweight ate a large calorie deficit and trained 6 days a week. The higher-protein group lost 4.8 kg of fat and still gained 1.2 kg of lean mass. That early phase is forgiving. Don't expect the same result after you've lost 50 or 60 pounds and spent years training.

Study: Longland TM et al., Am J Clin Nutr 2016 (PMID 26817506)

This is for education only. It is not medical advice.

10/16/2026

Lifting Won't Make the Scale Move Faster

A 2025 meta-analysis of 25 randomized trials: adding resistance training during dietary weight loss didn't make the scale move more. It did help preserve fat-free mass, increase fat loss and improve strength. Lifting changes what you lose and what you keep.

Study: Binmahfoz A et al., BMJ Open Sport Exerc Med 2025 (PMID 40909191)

This is for education only. It is not medical advice.

10/15/2026

Why the Scale Lies Near Your Goal

The leaner I got, the worse the scale became at telling me whether my plan was working. Water, glycogen, food in your gut, sodium, training and stress all move body weight around. The mistake is reacting to every quiet week like the plan isn't working. That's how you end up crash dieting.

This is for education only. It is not medical advice.

10/14/2026

Slower Weight Loss Built Muscle. Faster Didn't.

24 elite athletes lost about 5.5% of their body weight at two different speeds. The slower group gained 2.1% lean mass and improved strength. The faster group saw little change in either. Same scale result, very different outcome.

Study: Garthe I et al., Int J Sport Nutr Exerc Metab 2011 (PMID 21558571)

This is for education only. It is not medical advice.

10/13/2026

Your Weekends Count as Much as Your Weekdays

In a year-long study, both the diet group and the exercise group were in a calorie deficit during the week. On weekends, weight loss stalled in the diet group and weight rose in the exercise group, largely because people ate more. My goal on a social day isn't always to lose fat. Sometimes the win is breaking even.

Study: Racette SB et al., Obesity 2008 (PMID 18551108)

This is for education only. It is not medical advice.

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