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Physique Scientist Exercise Science Professor |Director Performance & Physique Enhancement Lab
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Recent posts
Year 1 of ‘Body by Science’ is in the books!
If you’ve missed the opportunity to be a subscriber for Year #1, I’ve got you covered!
I’ve created a 99-page ‘Greatest Hits’ issue that takes some of the best research and compiled them into 1 issue
TO GET ACCESS TO THIS SPECIAL ISSUE, GO TO THE LINK IN MY BIO
Here’s an overview of the studies included in the ‘Greatest Hits’ issue:
- What Causes a Weight Loss Plateau – Metabolic Adaptation or a Lack of Dietary Adherence?
- Are Half Squats as Good as Full Squats for Maximizing Glute Development?
- What Happens to Body Composition (Muscle Mass/Body Fat) when You Simply Increase
Protein Intake?
- Diet vs. Exercise: What’s Better for Fat Loss?
- Are Ketogenic Diets Good for Building Muscle?
- Does Eating Processed Foods Really Make it More Difficult to Optimize Your Physique?
To get access, go to link in my bio or go to billcampbellphd.com & at top of the page click ‘Get the Year 1 Greatest Hits for Free’ link
In addition to these 6 research reviews, I’ve included the complete list of all 24 studies reviewed in ‘Body by Science’ year 1
Also, I’ve included the bios of the expert contributors
Body by Science doesn’t just review the research, I also bring you real experts that share their interpretation of the studies reviewed and ask these experts for their advice on how to APPLY THE RESEARCH in their coaching practice and the lives of their clients
With Body by Science, you get the Science and the Application!
Don’t have time to read research that’ll give you better client results?
- Each month I bring the research to you in a quick (and easy-to-understand) PDF document
Want to be an EXPERT that your clients rely on to have the latest information?
- You’ll have the best research at your fingertips to share with your clients & demonstrate
your coaching methods are based on the scientific evidence
You can subscribe for only $7.99/month (or get the annual subscription & get 1 month free)
10 Oct 2023
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10 Oct 2023
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10 Oct 2023
More and more protein is not necessarily better.
There is a line of finishing return that needs to be considered. Even if you take in a large bolus of protein and you presumably absorb most of it, it doesn’t necessarily mean it’s getting to the skeletal muscle. In fact, literature shows the more you increase your protein intake, the less (as a percentage) reaches the muscle.
The point here isn’t to discourage from a high protein diet. Heck, I eat 180-225g per day; but we do need to adjust our expectations in terms of the net result. Can you get almost as much benefit with a tad less that doesn’t sting so bad on the wallet?
In this case it’s all preserving the sustainability of the diet. If it’s more cost effective to drop down to 150g of protein, over the long haul, you might even end up better off.
Think globally here. You’re not spending $200 a week on protein, so you’re sleeping a bit better, able to dedicate more mental focus to training as a result, and you’re not wolfing protein all day every day. I think we just need to relax a little bit and think for the long term here.
10 Nov 2026
The correct answer to this question is.......
C (12% body fat)
This answer is not ‘provable’ and of course there are exceptions
But, over the course of my career, I have assessed 1,000’s of body compositions and I have come to the conclusion that if a male comes to me with a well-defined 6-pack, his body fat % is no higher than 12%
At 15% body fat, a typical young male will typically have a rough outline of their top 4 abs, and at 18% or more there are no visible abs on a typical young male
My body composition assessments have mostly included 7-site skinfolds, DXA, and ultrasound
If you’re interested in what females need to achieve to display a well-defined 6-pack it is similar, but just a hair lower (typically around 10-11% bodyfat as measured with skinfolds or ultrasound)
And let me state here for the 1,000th time that for 99% of the female population, very low body fat percentages are not sustainable and not in their best interest to attempt to maintain for long periods of time
A body fat % of less than 20% in a female is a lean female, especially when you consider that the reference woman is 28% body fat (the reference man has a body fat of 15%)
Something else I have learned is that males look a lot more homogenous when it comes to their physique and their body fat % as compared to women
Stated differently, you can have 2 different females with the same exact body fat % and their body’s look and shape can appear to be quite different
For example, Female #1 has a bodyfat percentage of 15% but ‘appears’ to be leaner than this, while Female #2 has the exact same bodyfat percentage of 15% and ‘appears’ to have more body fat than this
For any of you interested in getting your body composition assessed, follow these conditions to get the most accurate assessment:
1) Get it tested in the fasted state (we do all of our body composition assessments in the
morning after an overnight fast)
2) Don’t work out the day prior to your assessment
3) Use the same machine or the same technician every time you get assessed
09 Nov 2026
This is a true story from @healthcoach_emma
Imagine dealing with chronic back pain for years, trying different treatments without success, and eventually being told that spinal fusion surgery may be your next option.
And all along, you had been asking your healthcare professionals about hormone replacement therapy (HRT) as a potential treatment option.
Thankfully, Emma eventually started HRT, and according to her, her back pain was gone within two weeks.
She was able to return to lifting weights and running, and her spinal fusion surgery was canceled.
I am not suggesting that HRT is going to cure chronic back pain or other health conditions in all midlife women.
While HRT can be very beneficial for some women, it may not be effective for others, even when they are experiencing similar symptoms.
Also, we cannot know from this story alone whether HRT was directly responsible for the resolution of Emma’s back pain.
Second, I am NOT suggesting that physicians are intentionally withholding treatments or don’t care about their patients.
Are there physicians who could do a better job of listening to their patients and discussing treatment options? Absolutely.
But I also believe that the vast majority of physicians genuinely want to help their patients and are doing the best they can within a healthcare system that is far from perfect.
For me, the biggest lesson from Emma’s story is the importance of advocating for yourself.
If you believe there may be another treatment worth considering, have that conversation with your healthcare professional.
And if you feel that your concerns are not being adequately addressed, there is nothing wrong with seeking a second opinion.
This doesn’t mean that you should disregard medical advice or assume that you know more than your physician.
It means being an active participant in decisions about your own health.
Thank you, Coach Emma, for sharing your story. I hope it encourages other women to continue asking questions and advocating for their health.
08 Nov 2026
Researchers placed subjects with metabolically unhealthy obesity into 1 of 3 diet groups:
· Ketogenic Diet
· Mediterranean Diet
· Plant-Based Diet
They wanted to see which diet improved cardiometabolic health outcomes the most (PMID 42660124)
Subjects reduced calories on all 3 diets until they lost 10% of their body weight
This was not a study to determine which diet was best for fat loss, but instead as they were losing 10% of their body weight which diet reported the best cardiometabolic health outcomes
The Ketogenic Diet significantly improved triglycerides compared to the other diets, but there was no difference between the diet types for total and LDL cholesterol
LDL and APO B improved more with the Mediterranean Diet, but the improvement did not reach statistical significance
For Glucose control, the Ketogenic Diet significantly improved fasting insulin & fasting glucose more than the Mediterranean and Plant-Based Diets
In addition, liver insulin sensitivity and liver fat were also improved significantly more in the Ketogenic diet compared to the other diets
One limitation of the study is that protein intake was NOT matched across the three diets
The ketogenic diet provided 23% of calories from protein, compared with just 15% in the Mediterranean & plant-based diets
Higher protein intake can potentially affect glucose regulation
Therefore, we cannot rule out the possibility that some of the additional cardiometabolic benefits observed with the ketogenic diet were influenced by its higher protein intake
In the short term (this study was about 6 months), it appears that a Ketogenic Diet was superior to a Mediterranean and Plant-Based diet for improving some Cardiometabolic health outcomes in people with metabolically unhealthy obesity
07 Nov 2026
The correct answer is…
FALSE!
There is NO convincing evidence creatine supplementation causes dehydration or muscle cramping
This conclusion comes from a review published in the Journal of the International Society of Sports Nutrition, titled: Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? (PMID = 33557850)
The theory that creatine causes muscle cramping is based on the observation that creatine supplementation increases water retention inside muscle cells, particularly during the first several days of supplementation
The concern was that this additional water inside the muscles might reduce the amount of water available outside the cells
During exercise, especially in hot, humid environments where sweating increases, this could theoretically impair the body’s ability to regulate temperature and contribute to dehydration, electrolyte imbalances, and muscle cramping
While creatine loading (20 g/d for 5–7 days) commonly increases weight by 2–5 pounds, largely due to increased water retention, research does NOT support the claim that creatine increases dehydration or muscle cramping
When searching the scientific evidence, it was reported that injury rates (in collegiate athletes where environmental conditions were hot & humid) were significantly less in creatine users compared to non-users (PMID = 12701814)
Creatine users had significantly less cramping, heat illnesses, dehydration, muscle tightness, muscle strains, & total injuries compared to non-users
In a clinical study summarized in this review, hemodialysis patients who frequently reported muscle cramping were provided 12g creatine or a placebo 5 minutes prior to hemodialysis over a 4-week period (PMID = 12401856)
Creatine supplementation significantly reduced the frequency of symptomatic muscle cramping by 60% (significantly better than placebo)
The next time you hear someone claim that creatine causes muscle cramping or dehydration, provide them with these 2 studies & ask them for their scientific evidence to support their claims
06 Nov 2026
MEN... How does your TESTOSTERONE compare to other men your age?
Testosterone levels vary widely among men.
For example, a commonly used reference range for TOTAL TESTOSTERONE in adult men is approximately 300–1,000 ng/dL.
For FREE TESTOSTERONE, a broad reference range in younger men is approximately 5–20 ng/dL.
What’s considered normal can vary depending on your age, the population being studied, the laboratory, how testosterone is measured, and even the time of day your blood is drawn.
In a large research study, scientists measured total testosterone and free testosterone concentrations in more than 1,200 White men (PMID = 40929374).
The researchers used these measurements to investigate how testosterone concentrations vary with age and to establish age-specific reference ranges.
The values presented in this post come from that research.
Note: These are population-based reference values, NOT diagnostic thresholds.
Also, @carlobruey made a great point that free testosterone is commonly measured in pg/mL (50-210 pg/mL). Be aware of this unit of measurement to protect against thinking that you may have very low free T levels! Note: the free testosterone value for the 45-year-old male should have the units of ng/dl
04 Nov 2026
The Truth about GLP-1s and Muscle Loss...
This is the topic of my next LIVE lecture.
One of the biggest concerns surrounding GLP-1 medications is MUSCLE LOSS.
We’ve all heard that people taking GLP-1 medications lose substantial amounts of muscle along with body fat.
Is this really what the science tells us?
On Thursday, November 5th, I’ll be giving a LIVE lecture where I’ll separate scientific evidence from the hype surrounding GLP-1 medications.
Here’s what I’ll cover:
· How GLP-1 medications actually work in the digestive system and brain to reduce hunger and promote weight loss
· Semaglutide vs. Tirzepatide vs. Retatrutide: What are the differences?
· GLP-1s and MUSCLE LOSS: Is the concern overblown?
· What REALLY happens when people stop taking GLP-1 medications?
· Why EXERCISE may be one of the most important factors for long-term success with GLP-1 therapy
· The FUTURE of GLP-1 medications: Emerging combination therapies that may improve weight loss while preserving muscle
How can you join my LIVE SESSION?
Be a subscriber to my research review ‘Body by Science’ for only $7.99/month (go to the link in my bio or DM me)
You’ll get an email with a link to join the LIVE SESSION right at 6 pm EST on Thursday, November 5th
Also, you’ll have access to the previous few issues of my research review, which cover these topics:
— Exercise Dramatically Improves Long-Term GLP-1 Success
— Lifters Build Muscle and Lose Fat Without Hitting Protein Targets
— Dieting for Only 75% of the Time but Getting 100% of the Results
— Exercise vs. Antidepressants for Treating Depression
— Keto vs. Plant-Based: Which Controls Hunger Bette?
— The Best Menopause Hormone Therapy for Building Muscle
— The Type of Fat You Eat Influences How Much Body Fat You Store
— Do We Need More Protein as We Age?
— Beyond Weight Loss: The Cardiometabolic Advantage of a Ketogenic Diet in Obesity
— Protein, Testosterone, and Muscle: What Works in Older Men?
Subscribe for only $7.99/month (go to the ‘Body by Science’ link in my bio or DM me)
03 Nov 2026
Menopause advice on social media can be confusing, contradictory, and overwhelming.
Exercise. Nutrition. Hormones. What and who Who should you believe about these things?
If you ever have any questions about these types of things during this specific phase of life, please reach out to me.
I’m not here to sell you anything. I’m very blessed by God to be able to have the time and capacity to study these topics and if I can be of any value to you with my knowledge please just ask.
I may not know the answer, but I’ll always do my best to give you an honest, science-based response.
02 Nov 2026
Does the TYPE of diet you follow when losing excess body fat matter for improving cardiometabolic health?
According to a recently published study (PMID: 42660124), the answer appears to be YES!
Researchers compared 3 diets that were set up to cause subjects with metabolically unhealthy obesity to lose 10% of their body weight over a period of about 5 months
The 3 diet types were:
— Ketogenic Diet
— Mediterranean Diet
— Plant-Based Low-Fat Diet
There was an incredible amount of cardiometabolic health data assessed in this study
In the full study issue (subscribe for only $7.99...go to the ‘Body by Science’ link in my bio) I summarize all of the relevant data from this study), but in this post I’m highlighting the insulin sensitivity and glucose control data
For Skeletal Muscle Insulin Sensitivity, the type of diet did not matter. While muscle insulin sensitivity was improved, it was due to the weight loss that occurred from following each of the diets...the type of diet did not matter
In contrast, for Liver Insulin Sensitivity, the type of diet the subjects followed to lose weight did matter. The Ketogenic diet resulted in an improvement that was 2 to 3 times greater in
Ketogenic Diet
The Ketogenic Diet also significantly improved 4 markers of glucose control compared to the other two diets that were followed during the study
In this month’s issue of my Body by Science research review, I go MUCH deeper into this study, including:
— Body Composition and Fat Distribution
— Blood Lipids & Cardiovascular Risk
— Inflammation & Oxidative Stress
— Liver Health & Metabolism
I also invited 2 expert contributors to share their practical recommendations for improving body composition & metabolic health (@allisonfahrenbach & @william_grazione)
You can get the FULL research review for just $7.99/month!
And when you subscribe, you’ll also get immediate access to some of my previous research reviews & recordings of my LIVE educational sessions
Go to billcampbellphd.com to subscribe!
02 Nov 2026
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