Sam Miller

Simplifying complex nutrition, fitness, and physiology topics via coaching & mentorship.

Goal: To know all the things without being a dick about it.

[Sam Miller @Samillerscience]

Just because it is SIMPLE does not mean it is easy.

When people mistake “simple” for “easy” they create complexity.

This is where fat loss short cuts, quick fixes, and hacks lead us astray.

[Sam Miller @Samillerscience]

Your health and fitness journey is a lot like a video game where you can develop skills, attributes, and grab tools along the journey.

Remember:
*You may not be born as the best or strongest character in the game, but it doesnt mean you cant win the game!!!

[Sam Miller @Samillerscience]

Here Are 5 Unconventional Things That You Should Try At Least Once During Your Lifetime:

1) a week of single ingredient foods
2) fasting
3) training to failure {safely}
4) cold exposure
5) mouth tape

Bonus: ALSO do the conventional things consistently (sleep, walking, etc)

[Sam Miller @Samillerscience]

When it comes to mental health the lowest hanging fruit is training, nutrition, and lifestyle.

In an umbrella review 875 randomized controlled trials w/ 62k participants exercise was associated with a 43% reduction in scores of depression symptoms with some improving 100%.

[Sam Miller @Samillerscience]

The fitness coach with health issues starter pack:

✔️Chronic dieting to “look the part”
✔️ Meals on the go or mostly supps
✔️Abuses caffeine
✔️Training despite 💩 🗑️ recovery
✔️ Non-existent client boundaries
✔️ “the gym is your therapy”

[Sam Miller @Samillerscience]

5 Science Based Reasons Your Weight Changed But You Didn’t Get Fat

- You drank more water 💧
- You haven’t pooped 🚽
- You ate a late meal 🥘
- Your sleep was trash 🚮
- Your salt intake changed 🧂

Bonus Reason for Ladies: Your Cycle!

[Sam Miller @Samillerscience]

Sleep is the most underrated tool in your fat loss arsenal… here’s why 👇🏽

If a calorie deficit is maintained despite increased hunger and cravings, greater proportion of weight lost will come from muscle and not fat (PMID: 20921542).

[Sam Miller @Samillerscience]

PCOS Fast Facts:

A 2018 study on 200 women with PCOS observed that CRP to albumin ratio was a better predictor of PCOS than traditional data points like Body Mass Index or Free Androgen Index.

Here’s why it matters 👇🏽

[Sam Miller @Samillerscience]

Can you walk your way to better hormone levels?

A 2021 study observed that men who took <4k steps a day had higher odds of having low testosterone than men who took between 4k-8k, and those who took over 8k.

For optimal results stack walking with resistance training!

[Sam Miller @Samillerscience]

Just wanted to give a shoutout to all the training movements & accessory exercises that don’t get the love they deserve on Instagram because they aren’t glute kickbacks or IG click-bait

[Sam Miller @Samillerscience]

3 Ways That Stress Impacts Your Micronutrient Status

1) Chronically elevated Cortisol can deplete B vitamins, Magnesium, and more

2) Chronic stress lowers stomach acid secretions, compromising B12 and iron absorption

3) Stress may impact eating patterns & food quality

[Sam Miller @Samillerscience]

Turns Out Liver King Had Some Special Supplements That Weren’t For Sale On His Website 🤷🏻‍♂️

[Sam Miller @Samillerscience]

Shoutout to all the accessory movements that don’t get the love they deserve on instagram because they aren’t glute kickbacks or click-bait

[Sam Miller @Samillerscience]

Want a healthy gut?
Don’t neglect sleep.

Recent studies suggest there’s a strong relationship between sleep and GI dysfunction + disease.

It’s likely due to the poor sleep altering inflammatory cytokine profiles which has a strong connection to IBD, GERD, & other disorders!