Nutrition & Wellness

When progress stalls, it's natural to start looking for the missing piece. Should you cut more calories? Exercise harder? Fast longer? Eat fewer carbs? One strategy that's received increasing attention is protein timing—specifically, whether eating protein earlier in the day or immediately after an overnight fast can improve fat loss. The answer isn't quite as simple as many headlines suggest. While protein timing does have benefits, it's probably not the magic solution to br

Every year, millions of women around the world give birth by Cesarean section (C-section). While it is one of the most common surgical procedures performed, the guidance many new mothers receive afterward can be surprisingly limited. For many women, discharge instructions amount to little more than: Rest. Don't lift anything heavy. Wait six weeks before exercising. While these recommendations have their place, they often fall short of preparing someone to recover from what is

GLP-1 medications have become one of the biggest health conversations in recent years. Originally developed and used for type 2 diabetes management, medications like semaglutide and tirzepatide are now widely known because of their effect on appetite, weight loss, blood sugar control, and cardiometabolic health. At PuncHIIT, we want to be clear: We do not endorse GLP-1 medications as a casual weight-loss shortcut. However, we also understand that for some people — especially

Most people say they want to “lose weight.” But here’s the reality—not all weight loss is the same, and if you’re not careful, you could be losing the exact thing your body needs most: muscle. Let’s break this down properly. What the Research Actually Shows A recent study published in Frontiers in Endocrinology compared three groups during a calorie deficit: Resistance training Cardio-only No exercise Instead of just looking at the number on the scale, researchers measured: F

If you’ve ever been told to “cut salt” for your heart health, you’ve only been given half the story. The real issue isn’t sodium alone. It’s the balance between sodium and potassium—and right now, that balance is off for most people. The Research Is Clear: It’s About the Ratio Large-scale research, including analyses from institutions like Harvard University, has tracked over 10,000 adults across multiple long-term studies. The findings are hard to ignore: For every 1,000 mg

There’s a quiet problem happening right now—and most people don’t even realize it. A significant percentage of women over 60 are not just under-eating protein…they’re eating below the minimum required to prevent deficiency. Not below “optimal.” Below the floor. And when that happens, the body doesn’t just sit back and wait—it adapts. The Hidden Cost of Low Protein Protein isn’t just about building muscle. It’s about maintaining your body’s structure, function, and resilience.

For years, heart health advice was simple: lower your cholesterol, protect your heart. But as research evolves, that narrative is becoming more nuanced — and in some cases, challenged. Emerging evidence suggests that excess added sugar plays a major, and often underestimated, role in cardiovascular disease. Let’s go deeper into what the science actually says — and what it means for how you train, eat, and live. 🧪 What the Research Really Shows Several large-scale studies hav

Menopause isn’t just a hormonal shift. It’s a full-body recalibration. Metabolism slows. Muscle mass declines. Fat distribution changes. Energy dips. Recovery takes longer. And for a lot of women, what used to “work” no longer does. But here’s the part most people miss: nutrition strategy becomes more important than ever—especially protein intake and meal timing. Let’s break down what the research actually shows—and how to apply it in a real-world, sustainable way. The Proble

For years, the fitness industry has sold the same message on repeat: eat less, do more cardio, and chase the scale down.And for many people, that approach leads to frustration, burnout, and a body that still doesn’t look or feel the way they expected. Here’s the uncomfortable truth most people are never told: The problem isn’t that you need to lose more fat.The problem is that you don’t have enough muscle. Why “Just Losing Weight” Falls Short You can diet aggressively. You ca

Creatine is one of the most researched and widely used supplements in the fitness and wellness world—and for good reason. Whether you’re lifting weights, sprinting, recovering from an injury, or simply looking to improve overall energy and vitality, creatine might be the missing piece in your routine. At PuncHIIT Fitness, we’re always looking for evidence-based ways to help our clients feel and perform their best. Here’s a breakdown of why creatine is more than just a “bodybu

For decades, cholesterol has been cast as the villain in the story of heart disease.Doctors measure it. Pharma lowers it. People fear it. But what if we’ve been asking the wrong question all along?What if cholesterol—by itself—isn’t the health predictor we think it is? 🧪 The Truth About Cholesterol: It’s Not the Whole Picture Cholesterol numbers are easy to measure, easy to prescribe against, and easy to track.But health is not one-dimensional, and relying on cholesterol alo

When it comes to managing ADHD, most people think of therapy, medication, and lifestyle changes—but there’s a quiet powerhouse that often flies under the radar: magnesium. This essential mineral plays a critical role in the brain—and emerging research and anecdotal evidence suggest it could be especially important for individuals with ADHD. Let’s dive into why magnesium matters, what it does in the brain, and how it might support focus, mood regulation, and impulse control in

There are social media posts making the rounds that paint a pretty grim — and oversimplified — picture of North American calorie problems. The gist? We’re eating way too much, and that’s the root cause of our health issues. While there’s a kernel of truth here for sedentary populations, the message can be downright misleading for those who are actually active. Let’s break this down. The Part That’s True The post points out that the average North American consumes around 3,864

We get it. Six-pack abs are the gold standard in the fitness world. It’s the holy grail, the crown jewel, the piece de resistance of physical achievement. Everywhere you turn, someone is flaunting their chiseled midsection on Instagram, making you question if that slice of pizza is worth it. Spoiler alert: it is. Here’s the harsh truth no one tells you: for most of us with “regular” genetics, achieving and maintaining those coveted abs means waving goodbye to some of the most

While salt is essential for many bodily functions, it’s true that some people experience an increase in blood pressure when they consume too much of it. However, the story is more nuanced than "salt causes high blood pressure." The key factors at play include genetics, kidney function, insulin resistance, and overall mineral balance. 1. Salt Sensitivity and Genetics Not everyone reacts to salt in the same way. Some people are salt-sensitive, meaning their blood pressure incre

For decades, salt has been villainized by the medical and pharmaceutical industries, often in cooperation with mainstream media. We’ve been told that salt leads to high blood pressure, heart disease, and other health issues. However, the reality is far more complex, and this fear-based messaging has led many people to avoid an essential mineral that their bodies desperately need. Salt: A Vital Nutrient, Not a Villain Salt, or sodium chloride, is a crucial electrolyte that sup

Before I dive into the nitty gritty about ‘how much’, a bit of a prologue about diet culture is warranted. It is largely due to diet culture messaging that women (and men!) tend to undereat and restrict intake. There are many definitions of diet culture and they all have similarities. The most thorough definition, and my favourite, is found right in the introduction of Shana Minei Spence’s fantastic book, “Live Nourished: Make Peace with Food, Banish Body Shame and Reclaim Jo

These days with so many people working hard just to get through their insanely busy workdays, and perhaps also shuttling kids to and fro, the idea of making meals to put on the table each night can seem completely overwhelming. Who has the time or the inclination to spend time in the kitchen to prepare a ‘balanced meal’ after an insanely busy day? Sure as heck not me! The purpose of this post is to give you insight into a few accessible skills and strategies that will hopeful

Intro: Living with an autoimmune condition can be challenging, but there's a ray of hope in the form of the Autoimmune Protocol (AIP). At PuncHIIT Fitness, located in the heart of Halifax, we understand the importance of a holistic approach to health. In this blog, we'll explore the different facets of the autoimmune protocol, shedding light on how it can transform lives and improve well-being. What is the Autoimmune Protocol (AIP)? The Autoimmune Protocol, commonly known as