Dr. Milo Wolf

I'm not vegan but when it comes to health and carnivore vs vegan, the latter ticks a ton of boxes that the former doesn't.

17 hours ago | [YT] | 158

Dr. Milo Wolf

If you have questions about your training, nutrition, or anything else that you haven't been able to answer, I can help.

I offer 1:1 consultations where we can answer your questions, troubleshoot what's holding you back, and figure out clear next steps that will help your training and nutrition.

You can book a session using the link below 👇

wolfcoaching.com/coaching/p/expert-consultation

6 days ago | [YT] | 115

Dr. Milo Wolf

You may never get as big as your favourite fitness influencer.

It can be surprisingly difficult to judge how muscular someone really is from pictures alone.

These pictures illustrate that.

Factors that make it difficult to tell include:

1. Height. Like it or not, most successful bodybuilders and influencers are average height-ish or shorter. In fact, I think most of the most well-known figures in the space are between about 5’4” and 5’11”.
2. Muscle bellies/insertions. Some influencers look much bigger than you largely because they have exceptionally favourable muscle bellies. If they’re lean, but their bodyweight isn’t particularly high for their height, they’re probably benefiting from better muscle insertions than you.

In a picture on their own, shorter influencers can look absolutely insane. Yet, if you see those same influencers standing next to taller lifters you wouldn’t consider particularly muscular, you often realize how much solo pictures can distort your perception.

In my experience, this frustrates many taller lifters. They think they should look like shorter lifters do in carefully framed solo photos, with nothing else in the picture for scale.

I’ve seen this firsthand. I get comments almost daily saying I don’t look like I lift compared to X person (and that therefore their argument is superior 🗿💀). Yet when I post a picture standing next to that same person, people suddenly perceive me as being more muscular, despite my physique not changing at all. The only thing that changed was the frame of reference.

If you want to see all of these effects at play, look for pictures of your favourite influencers standing next to other influencers, fans, or anyone else. It can be a surprisingly good reality check.

Looking up their height and bodyweight at a given body fat percentage can also give you a much better idea of how muscular they really are, rather than relying on a single flattering photo.

TLDR: focus on developing your own physique, not chasing the often unrealistic standards you see online. Many of them are more illusion than reality.

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1 week ago | [YT] | 435

Dr. Milo Wolf

Recovery gets over-complicated a LOT. For lifting, getting your sleep and stress to a good place are worth infinitely more than obsessing over supplements, cold exposure, and stretching.

2 weeks ago | [YT] | 221

Dr. Milo Wolf

Your favourite fitness influencer probably isn’t as big or lean as you think.

These two pictures are a few months apart, within a few pounds of each other. And yet, I look like I barely lift in one, and reasonably jacked in the other.

Most influencers (myself included) will only put the most flattering pictures they have up.

In the real world, in the normal day-to-day, most influencers will look like regular, athletic people, especially in clothes.

It can also be difficult to gauge how big someone truly is based on how they look online.

That includes:

1. Lighting. Overhead lighting, or a light positioned at 45 degrees to the front (and some lights that give physique an edge or contour) make you look much more muscular.
2. Angles. This applies both to the angle of the person relative to the camera, but also relative to other people in the picture.
3. Pump. Most pictures are taken with a pump on.
4. Vascularity. It can be easy to boost vascularity. Just warm yourself in a sauna, have a hot bath, or work out in a hot gym. Heat → veins pop.
5. Being leaner. A lower body fat percentage will make you look MUCH bigger in a picture on your own than being a bit fatter.

Moral of the story: don’t compare your day-to-day physique to someone else’s highlight pictures. Focus on your own physique development instead.

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2 weeks ago | [YT] | 548

Dr. Milo Wolf

In this recent review paper by Havers et al and across 122 studies, small muscle gains (~2-3%) were associated with ~4% lower fat and modest reductions in HbA1c and fasting glucose. Most human data come from resistance training, while cleaner causal evidence appeared in animal and drug models.

Overall, building muscle seems beneficial for body composition and blood sugar, though more research is needed to fully understand the "why!" That said, the takeaway of "just lift" still stands, given the multitude of health benefits even very low doses of lifting can offer

3 weeks ago | [YT] | 198

Dr. Milo Wolf

I've been picking up some more basketball for cardio and fun recently.

Combining hypertrophy training and other sports/hobbies is definitely feasible - it just takes the right program.

If you want a clear, personalised plan built around your structure, schedule, and goals, book a free coaching call below and let’s improve your training! calendly.com/milowolf/30min

3 weeks ago (edited) | [YT] | 126

Dr. Milo Wolf

We're in the process of conducting a meta-analysis of 50 or so studies on the stretch: stay tuned. In the meantime: all studies comparing lengthened partials to a full range of motion have found that partials lead to Similar or greater growth than a full range, whether beginners or trained lifters.

4 weeks ago | [YT] | 149

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 offer 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 below 👇

wolfcoaching.com/coaching/p/expert-consultation

1 month ago | [YT] | 141

Dr. Milo Wolf

Q&A Video Upcoming

Drop all your questions in the comments below, and I'll answer as many of them as possible in an upcoming video!

Thank you guys 🙏

1 month ago | [YT] | 49