Dr. Milo Wolf

No, (unfortunately) tea, vinegar, or fat burners won't boost your metabolism in any meaningful way.

Being physically active will. 150-300 minutes of vigorous or 300-600 minutes of moderate physical activity per week will not only meaningfully boost your metabolism but it will also massively benefit your health. Lift, walk, run, play sports - or whatever you like, just be active.

Also, building muscle helps boost metabolism a bit, but it's not nearly as much as most think.

6 days ago | [YT] | 214

Dr. Milo Wolf

Losing weight?

You can book a free coaching call below. If we’re a good match, I’ll work with your schedule, goals, and structure to finally lose fat - and keep it off.

calendly.com/milowolf/30min

1 week ago (edited) | [YT] | 146

Dr. Milo Wolf

If you're...

✅ Physically active (300-600 min of moderate intensity activity or 150-300 min of vigorous intensity activity per week)
✅ Eating a diet mostly based on whole foods, including
fruits and vegetables
✅ Sleeping roughly 7-8 hours
✅ Maintaining a regular sleep schedule
✅ Maintaining a healthy body composition (waist to height ratio of ~0.5)

....then you're doing pretty much almost everything you should be doing to be healthy.

Don't lose your mind over details and remember that the basics > whatever fear mongering you're seeing on social media this week.

1 week ago | [YT] | 397

Dr. Milo Wolf

If you’ve been struggling with a training, nutrition, or recovery puzzle you just can’t quite crack, I’m here to help.

I’m now offering 1:1 consultations where we can dive deep into your specific questions, troubleshoot what’s holding you back, and map out clear next steps tailored to you.

You can book a session using the link 👇

wolfcoaching.com/coaching/p/expert-consultation

2 weeks ago | [YT] | 111

Dr. Milo Wolf

I can’t keep making videos the same way anymore.

I’m getting more involved in research in exercise science, and the kind of projects I want to build now take serious time.

So I’ll be posting less frequently - about once a month - while I focus on deeper, long-form work.

Fewer videos. More depth.

First one drops at the end of March.

2 weeks ago | [YT] | 544

Dr. Milo Wolf

You aren't killing your gains because you did a burnout set or did more volume. You're killing your gains because you skipped leg day again and think 2 sets a week is 'optimal”.

2 weeks ago | [YT] | 214

Dr. Milo Wolf

When it comes to getting "jacked" there are no real shortcuts, "magical" programs or miracle over-the-counter supplements. Sure, there are things you can do to optimize your training but building an appreciable level of muscle mostly requires consistent, progressive training, adequate protein intake, and time. It's also important to remember that your genetics will determine your "jackedness" ceiling. You may never look like your favorite fitness influencer that has elite genetics, but that's fine. With discipline and patience, you can become significantly more muscular than you are now, while simultaneously reaping all the health benefits that lifting has to offer.

3 weeks ago | [YT] | 177

Dr. Milo Wolf

You don't need trends or gimmicks to be
'functional! Lifting weights and staying active is more than enough to keep you strong, capable, and healthy.

'Functional fitness' is mostly just a buzzword, the basics are more than enough to keep you fit and "functional".

4 weeks ago | [YT] | 228

Dr. Milo Wolf

Our study, led by Dr. Larsen, compared lengthened partials (half-reps in the stretched position) vs. past-failure partials (full-ROM reps to failure, followed by half-reps in the stretched position) for medial gastrocnemius hypertrophy over 8 weeks.

Our participants had an average of over seven years of training experience. Most had some prior calf training, though this varied. We used a within-participant design to help reduce confounding. In both conditions, sets ended when participants could no longer perform another partial rep. This allowed us to compare the effect of more time spent in the lengthened position, without altering the failure point.

Both strategies led to meaningful increases in medial gastrocnemius thickness. However, the lengthened partials condition resulted in slightly more growth on average (9.5% vs. 6.7%).

In Bayesian terms, we had anecdotal evidence in favor of initial partials, with considerable uncertainty remaining around the true difference.

These findings tentatively suggest that starting in a lengthened position may be at least as effective-if not slightly more so-than performing past-failure partials after full-ROM work, particularly for the medial gastrocnemius, which has consistently shown strong responsiveness to training at longer muscle lengths.

Still, future research with longer durations, larger cohorts, and different muscle groups is needed to clarify how broadly this applies.

Read the full article for full transparency.

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4 weeks ago | [YT] | 144

Dr. Milo Wolf

Amazing work by Remmert et al!

Junk volume may be a thing but it's likely not what many fitness influencers may have you think.

A short summary of the meta's findings:
- Muscle hypertrophy improves as session volume increases, with diminishing returns beyond ~11 sets per session (using "fractional" counting, where indirect sets count as 0.5).
- Strength gains increase with volume but plateau after ~2 "direct" sets per session.
- Additional sets beyond those points may still help, but are less likely to produce meaningful improvements.
- No strong evidence that rest periods or training to failure significantly change this relationship.
- Data on very high per-session volumes is limited, so upper thresholds aren't definitive.

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4 weeks ago | [YT] | 184