GLP-1 Medications and Weight Loss: What to Know Before You Start

Written by Evelyn Calado, MKin, CSCS, RKin

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are everywhere right now. Your coworker might be on one. Your neighbour might be on one. There is a good chance someone in your gym is using one too.

The conversation around these medications is loud. Some of it is hype. Some of it is fear. A lot of it is missing important context.

This post is not here to convince you to use these medications, and it is not here to scare you away from them either. That decision belongs between you and your healthcare provider.

What I want to do is help you understand what the research says, especially as it relates to body composition, muscle loss, training, and long-term health.

As a kinesiologist, I believe movement, strength training, nutrition, sleep, and lifestyle habits are the foundation of long-term health. I also believe that mental health and psychological support are often left out of the weight loss conversation. For many people, body weight is connected to stress, trauma, emotional patterns, environment, and years of repeated dieting. No medication addresses all of that on its own.

That said, I am not here to judge anyone for using GLP-1 medications. If they are improving your health and quality of life, and you are using them under proper medical supervision, that is your decision to make.

But before starting, it is important to understand what these medications do, what they do not do, and what you need to do to protect your body while using them.

What Are GLP-1 Medications?

GLP-1 stands for glucagon-like peptide-1. It is a hormone your gut naturally releases when you eat. It helps regulate blood sugar, signals fullness to the brain, and slows how quickly food leaves your stomach.

GLP-1 medications work by mimicking that hormone and extending the fullness signal. This can reduce appetite, lower food intake, and improve blood sugar regulation.

Some of the most well-known medications include semaglutide, sold under names like Ozempic and Wegovy, and tirzepatide, sold under names like Mounjaro and Zepbound.

Tirzepatide is slightly different because it targets both GLP-1 and GIP receptors. This is one reason why weight loss outcomes with tirzepatide tend to be higher in clinical trials.

These medications were originally developed for type 2 diabetes management. Weight loss was initially seen as a side effect, but the effect was significant enough that some of these medications are now also approved for obesity management.

The Weight Loss Results Are Significant

The weight loss results with GLP-1 medications are real.

Lifestyle interventions alone often lead to modest weight loss, commonly in the range of 3 to 8 percent of total body weight depending on the level of support and intensity. Clinical trials with GLP-1 medications show much larger reductions.

Semaglutide has been shown to produce roughly 15 percent total body weight loss in some trials. Tirzepatide has shown even higher results, with some studies reporting average losses above 20 percent in people without type 2 diabetes.

These medications can also improve important health markers. Research has shown improvements in blood sugar control, blood pressure, cholesterol, triglycerides, and cardiovascular risk markers, especially in people with obesity-related health conditions.

That matters.

For some people, these medications can be life-changing. They may improve mobility, reduce health risks, and create a sense of control after years of struggling with weight management.

But weight loss alone does not automatically mean better health. What you lose matters.

That brings us to the part that needs far more attention.

The Part That Matters for Training: Muscle Loss

This is the part I care about most as a kinesiologist.

GLP-1 medications can help people lose a significant amount of weight, but the weight lost is not just body fat. Some of it is lean mass, which includes muscle.

That matters because muscle is not just about looking strong. Muscle supports your metabolism, strength, balance, independence, injury resilience, and long-term health.

Body composition research has shown that a meaningful portion of weight lost on GLP-1 medications can come from lean mass. With semaglutide, some research has found that approximately 38 percent of the weight lost came from lean mass. With tirzepatide, the proportion appears lower, closer to 25 percent in some studies, but it is still significant.

This does not mean these medications are bad. It means the way you use them matters.

If someone loses a large amount of weight but also loses a significant amount of muscle, that is not an ideal outcome. The goal should not simply be a lower number on the scale. The goal should be improved body composition, better health, greater strength, and better long-term function.

This is why strength training is not optional if you are using a GLP-1 medication.

Resistance training helps preserve muscle during weight loss. It gives your body a reason to hold onto lean tissue while body weight is coming down. Without it, you are increasing the risk that more of your weight loss comes from muscle.

At a minimum, people using these medications should be strength training 2 to 3 days per week, with a full-body approach that includes major movement patterns like squatting, hinging, pushing, pulling, carrying, and single-leg work.

Cardiovascular training still matters too. These medications can reduce appetite and body weight, but they do not build cardiovascular fitness. Your heart, lungs, and muscles still need training.

The big takeaway is this:

GLP-1 medications may help with weight loss, but exercise determines a lot of what kind of weight you lose, how well you function, and how prepared you are to maintain your results long term.

What Happens If You Stop?

This is another part of the conversation that needs to be discussed before someone starts.

For many people, the weight loss achieved with GLP-1 medications is not fully maintained after stopping the medication.

Clinical trial data shows that weight regain is common after discontinuation. In the STEP 1 extension study, participants regained approximately two thirds of the weight they had lost within one year of stopping semaglutide (Wilding et al., 2022). In the STEP 4 trial, people who stopped semaglutide regained weight, while those who continued treatment lost more weight (Rubino et al., 2021). Similar findings have been reported with tirzepatide, where stopping treatment led to significant regain compared with continued use (Aronne et al., 2024).

This does not mean these medications do not work. It means they appear to work more like long-term treatment for a chronic condition, rather than a short-term fix.

That is an important distinction.

Many people start these medications thinking they will use them temporarily, lose the weight, and then stop. But if stopping leads to significant weight regain, then the long-term plan needs to be part of the conversation from the beginning.

Before starting, it is worth asking:

• Can I afford this long term?

• Am I prepared to stay on it if that is what is needed?

• What happens if side effects become difficult?

• What happens if my coverage changes?

• What habits am I building while I am on it?

• Am I strength training and eating enough protein to protect my muscle?

These are not small questions. They are central to making an informed decision.

Side Effects, Safety, and Medical Supervision

The most common side effects of GLP-1 medications are gastrointestinal. Nausea, diarrhea, constipation, bloating, abdominal discomfort, and indigestion are all commonly reported, especially when starting the medication or increasing the dose.

For some people, these symptoms improve over time. For others, they are significant enough to stop treatment.

There are also less common but more serious risks that need medical oversight, including pancreatitis, gallbladder disease, changes in heart rate, and specific considerations for people with diabetes-related eye disease. These risks do not mean everyone should avoid these medications, but they do mean medical supervision matters.

This is also why the rise in black market and unregulated versions of these medications is concerning.

Because of cost, access issues, and high demand, some people are obtaining compounded, counterfeit, or research versions of these drugs online or outside proper medical channels. That comes with real risk. You may not know the dose, purity, concentration, or safety of what you are taking. You also lose the medical monitoring that should come with these medications.

If you are going to use a GLP-1 medication, use it under the care of a qualified healthcare provider who knows your health history.

What You Should Do If You Are Taking a GLP-1 Medication

If you are currently taking one of these medications, or you are thinking about starting, here are the main things I would want you to prioritize.

First, strength train consistently. Aim for 2 to 3 full-body sessions per week. This is one of the most important things you can do to help preserve muscle while losing weight.

Second, eat enough protein. Appetite suppression can make it harder to eat enough total food, but protein matters for muscle retention, recovery, and long-term health.

Third, do not ignore cardiovascular fitness. Walking, cycling, incline treadmill work, rowing, and other forms of aerobic exercise still matter. These medications do not replace the benefits of conditioning.

Fourth, pay attention to how you feel. Low energy, dizziness, poor recovery, rapid strength loss, and extreme food restriction are not signs that things are going well. They are signs that your plan may need adjusting.

Finally, think beyond the scale. Weight loss can be valuable, but strength, energy, mobility, confidence, and long-term function matter too.

The Bottom Line

GLP-1 medications are powerful tools. The weight loss results are real, and the health benefits can be meaningful, especially for people with obesity-related health conditions.

But they are not a replacement for lifestyle.

They do not build muscle. They do not improve your strength. They do not train your cardiovascular system. They do not address every behavioural, emotional, or environmental factor that may have contributed to weight gain in the first place.

They can be part of the solution, but they should not be the whole solution.

If you are using a GLP-1 medication, strength training should be a priority. So should protein, movement, sleep, and a realistic long-term plan.

The goal is not just to lose weight.

The goal is to lose weight in a way that protects your muscle, supports your health, and helps you function better for years to come.

This post is intended for general educational purposes only and is not medical advice. Always speak with a qualified healthcare provider before starting, changing, or stopping any medication.

References

Aronne, L. J., et al. (2024). Continued treatment with tirzepatide for maintenance of weight reduction in adults with obesity: The SURMOUNT-4 randomized clinical trial. JAMA, 331(1), 38-48.

Kolli, R. T., Aoutla, S., Jyothi, N., et al. (2025). Rebound or retention: A meta-analysis of weight regain after the discontinuation of glucagon-like peptide-1 receptor agonists and other anti-obesity drugs. Cureus, 17(10), e94926.

Moiz, A., Filion, K. B., Knäuper, B., et al. (2026). Weight maintenance after discontinuation of GLP-1 therapies. eClinicalMedicine, 96, 103992.

Rubino, D., et al. (2021). Effect of continued weekly subcutaneous semaglutide vs placebo on weight loss maintenance in adults with overweight or obesity: The STEP 4 randomized clinical trial. JAMA, 325(14), 1414-1425.

Wilding, J. P. H., et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes, Obesity and Metabolism, 24(8), 1553-1564.

Diabetes Care. (2025). Standards of care in diabetes. Diabetes Care, 49(Suppl. 1), S89-S131.

Endocrine Practice. (2025). Clinical practice guidance related to obesity and incretin-based therapies. Endocrine Practice, 31(11), 1351-1394.

Metabolism. (2025). Lean mass changes during GLP-1 based therapy. Metabolism, 164, 156113.

Diabetes, Obesity and Metabolism. (2025). Tirzepatide trial data and cardiometabolic outcomes. Diabetes, Obesity and Metabolism, 27(10), 5386-5392.

BMJ. (2025). Warning regarding unregulated GLP-1 products. BMJ, 390, r1917.

Health Canada. (2026). Public advisory on unauthorized GLP-1 products.

Therapeutic Goods Administration. (2026). Safety alert regarding counterfeit GLP-1 products.

Why Your Training Program Won’t Work Without Sleep, Nutrition, and Recovery

Written by Evelyn Calado, MKin, CSCS, RKin

One of the hardest things for coaches to accept is this:

You can write the most detailed, individualized, evidence-informed training program possible, and it still may not work if the big rocks are not in place.

I’ve seen this over and over again throughout my coaching career.

The athlete is committed.
They show up consistently.
They follow the sets, reps, tempos, and rest periods.
They train hard.
They genuinely want results.

But outside the gym?

They’re sleeping five hours a night.
Their stress is through the roof.
They barely drink water.
Their nutrition is inconsistent.
They rely on caffeine to survive the day and supplements to try to “fix” the problem.

At some point, the body stops being able to recover.

And recovery is where adaptation actually happens.

You Don’t Get Better During Training

Training is the stimulus.

Recovery is where the body adapts.

That means if you’re constantly exhausted, under-fueled, dehydrated, stressed, or running on poor sleep, your body has a much harder time repairing tissue, building muscle, improving conditioning, regulating hormones, and recovering from the demands of training.

This is one of the reasons why two people can follow the exact same program and get completely different results.

The program matters.

But the foundation matters more.

This is also why progress in strength, muscle growth, and conditioning often takes longer than people expect. Adaptation requires recovery capacity. How Long Does It Take to See Results from Training

Sleep Is One of the Biggest Performance Enhancers We Have

This is probably the most common issue I see.

People want better energy, better recovery, improved body composition, more muscle mass, lower pain levels, and better athletic performance, but they’re sleeping poorly every single night.

If you constantly wake up throughout the night, struggle with insomnia, or spend most of your day exhausted, your recovery capacity drops significantly.

Sleep impacts:

• Recovery from training

• Muscle repair and growth

• Hormonal regulation

• Mood and mental health

• Pain sensitivity

• Cognitive function

• Energy levels

• Immune function

You cannot out-train chronic poor sleep.

And no supplement stack is going to replace it.

Recovery Is More Than Just Taking a Rest Day

A lot of people think recovery simply means taking a day off from training.

But recovery is much bigger than that.

Recovery includes:

• Sleep quality

• Nutrition

• Hydration

• Stress management

• Recovery between training sessions

• Nervous system regulation

• Overall lifestyle habits

You cannot continuously add more stress to the system without giving the body the resources it needs to recover and adapt.

Sometimes the issue is not the program itself.

Sometimes the body simply has no remaining capacity to tolerate additional stress.

Stress Is Still Stress

This is another major piece people underestimate.

Your body does not separate “life stress” from “training stress.”

Heavy training is a stressor.
Long work hours are a stressor.
Financial pressure is a stressor.
Relationship issues are a stressor.
Anxiety is a stressor.

It all contributes to your total stress load.

One book I often recommend is the Why Zebras Don't Get Ulcers by Robert Sapolsky, which discusses how humans often stay stuck in a chronic fight-or-flight state.

A lot of people are constantly “on.”

Their nervous system never really gets a chance to downshift.

Then they wonder why they feel exhausted, inflamed, sore, unmotivated, or unable to recover.

Nutrition Is Not Optional

You cannot build a high-performing body without giving it the raw materials it needs.

Protein matters.
Micronutrients matter.
Overall calorie intake matters.
Hydration matters.

If most of your diet consists of highly processed foods, takeout, chips, candy, and energy drinks, your recovery, energy levels, body composition, and performance are going to suffer.

That does not mean you need to eat “perfectly.”

But your body still needs adequate nutrients and amino acids to:

• Build and maintain muscle

• Recover from training

• Support connective tissue health

• Improve body composition

• Regulate energy levels

• Support overall health and longevity

Supplements can support a good foundation.

They cannot replace one.

Creatine is great.
Protein powder can be helpful.
Certain supplements absolutely have value.

But supplements cannot compensate for chronic sleep deprivation, poor nutrition, dehydration, and unmanaged stress.

If you want a deeper breakdown on the supplements that actually matter most for recovery and performance, check out The Only Two Supplements Most Athletes Actually Need.

Hydration Is More Important Than People Think

This is another one that gets overlooked constantly.

The number of people I meet who drink one or two glasses of water per day is honestly surprising.

Many people function almost entirely on coffee and caffeine.

Hydration impacts:

• Performance

• Recovery

• Energy

• Cognition

• Joint comfort

• Muscle function

• Cardiovascular function

Even mild dehydration can negatively affect how you feel and perform.

Coaches Cannot Do The Work For You

As coaches, we can guide you.
We can educate you.
We can build individualized programs.
We can adjust your training loads.
We can help create structure and accountability.

But we cannot sleep for you.
We cannot manage your stress for you.
We cannot hydrate for you.
We cannot make your nutritional choices for you.

If we see you twice per week in person, that’s two hours out of a 168-hour week.

The other 166 hours matter.

A lot.

This is one of the reasons why our initial assessment process focuses on more than just exercises and sets and reps. Understanding lifestyle, recovery, stress, injury history, and daily habits matters when building an individualized plan. What Actually Happens During an Initial Assessment?

The Big Rocks Come First

People often search for advanced solutions before they’ve mastered the fundamentals.

They want the perfect program.
The perfect supplement stack.
The perfect recovery gadget.
The perfect optimization strategy.

Meanwhile:

• They sleep poorly

• They are chronically stressed

• They barely eat protein

• They drink almost no water

• They recover inconsistently

The basics are not boring.

The basics are foundational.

And honestly, these “big rocks” are not just important for performance or body composition goals. They are fundamental for living a healthier, more energetic, and more resilient life.

That’s one of the reasons why strength training and recovery habits become increasingly important as we age. Strength Training for Longevity: Staying Active, Capable and Competitive as You Age

Training matters.
Strength matters.
Conditioning matters.

But none of it works as well if the foundation underneath it is unstable.

Get the big rocks in place first.

Everything else works better after that.

At Avos Strength, we focus on individualized coaching that takes into account your training history, recovery capacity, lifestyle, stress levels, and long-term goals. Training is important, but sustainable progress comes from addressing the full picture.

If you’re looking for guidance with strength training, recovery, performance, or long-term health, you can learn more about our coaching and assessment services here.

Sculpting Life with Light: The Free Supplement That Improves Health and Performance

Written by Michael Crawley, BSc, BPT, CSCS

Following on from Evelyn’s previous blog post on vitamin D, I want to go deeper into the relationship between sunlight and performance, because light is more than just a source of vitamin D. It interacts with every system in the body, and when used intentionally, it can support energy, recovery, and resilience in powerful ways.

Morning and Evening Light: Nature’s Built-In Protection

Most people intuitively know that sunlight feels different early in the morning and late in the evening. That’s because these times have less UV and more infrared light, which makes them gentler on the skin.

• Morning light prepares your skin for UV exposure later in the day

• Evening light helps repair any UV-related damage by supporting skin recovery
  (Barolet et al. 2016)

This light exposure builds what researchers call a “solar callus”; which is your skin’s tolerance to sunlight. If you skip early and late sun throughout spring and summer, you won’t be adapted to the higher UV exposure of midsummer. Think of it like training volume: if you suddenly try to sprint a marathon without a base, your system isn’t ready.

Light and Nutrition: Feeding the Powerhouse

Nutrition matters for health, performance and recovery, but it’s your mitochondria—the energy factories in your cells—that actually convert nutrients into usable energy.

These mitochondria aren’t just passive processors. They evolved from ancient bacteria that merged with human cells, giving us a massive energy advantage in the evolutionary race (Martin & Mentel, 2010).

Here's the kicker of how it ties in with light:

• Infrared light (especially in the morning and evening) supports mitochondrial function, enhancing energy production and reducing cellular stress (Arranz-Paraíso et al., 2023)

• Always eating meals, indoors under artificial light or while watching a screen, may be hampering energy utilization

• Obviously it is not always possible to eat outside or match the rhythm of the seasons and days. But, if you have the chance to eat breakfast outside or catch the sunrise with your morning coffee, take it. It is certainly a choice I would encourage.  
  

Circadian Rhythm, Injury and Rehab

Circadian rhythm might sound technical, but it's really just your body's internal timing system. Every organ in your body, including your muscles, liver, kidneys, and tendons, has its own internal clock. These clocks help control when key processes like energy production, waste removal, and tissue repair happen.

If everything happens at once, the system falls apart. Imagine working at an airport where every flight tries to take off and land at the same time. That’s what happens in the body when your circadian rhythm is off.

Your body’s master clock (called the suprachiasmatic nucleus) is located just behind your eyes. It keeps all the other cellular clocks running in sync, and it’s set primarily by light, both through your eyes and your skin.

Why It Matters for Injuries

If you're dealing with something like tendinopathy (whether Achilles, patellar, or otherwise), improving your circadian rhythm can help improve your rehab outcomes.

Recent research by Møbjerg et al. (2025) highlights how timing impacts tendon healing and adaptation. Scheduling rehab in the morning or aligning your recovery routine with your body’s natural rhythm can make a meaningful difference.

Cartilage health may also benefit. A 2023 review by Rogers and Meng suggests that long-term outcomes in osteoarthritis and cartilage degeneration could be improved by supporting your circadian health and light environment.

Over time, this is where the airport analogy can occur in the body. The master clock losing control over other body cell clocks.

When Modern Life Gets in the Way

This is where excessive technology at night can create problems. High colour temperature lighting and excessive blue light exposure in the evening can trick the master clock into thinking it is earlier in the day than it actually is.

This exposure mainly comes from phones, laptops, tablets, and modern LED lighting. Over time, this constant signal disruption interferes with the body’s natural timing, making it harder to regulate sleep, recovery, and tissue repair.

Over time, this misalignment disrupts your body's internal timing, which can throw off recovery, sleep, and performance. The result is internal chaos (like our crowded airport) where energy production, healing, and cellular turnover all fall out of sync.

If you're serious about performance or injury rehab, it’s not just about what you do in the gym. It’s also about when and how your body is able to recover. And light plays a bigger role than most people realize.

Easy IMplementation

• Get outside early: Morning sunlight on your skin and eyes before technology or meals can anchor your circadian rhythm.

• Bookend your day with light: Morning and evening light help your body adapt to stronger sun exposure and support repair.

• Rehab with timing: Improving circadian rhythm can help rehabilitate and improve the health of tendons and cartilage.

• Control your night environment: Use soft, warm lighting in the evening. Try candles, red-spectrum bulbs, or blue light filters (e.g., Iris for screens).

You can’t out-supplement a poor light environment. Sunlight is free, powerful, and foundational to human health; and learning to use it wisely can support everything from injury recovery to daily energy.

References

• Barolet D, Christiaens F, Hamblin MR. Infrared and skin: Friend or foe (2016). J Photochem Photobiol B;155:78-85. doi: 10.1016/j.jphotobiol.2015.12.014.

• Martin W, Mentel M. The Origin of Mitochondria. Nature Education 3(9):58 (2010).

• Arranz-Paraíso D, et al. Mitochondria and light: An overview of the pathways triggered in skin and retina with incident infrared radiation. J Photochem Photobiol B: Biology (2023), 238, p. 112614. doi: 10.1016/j.jphotobiol.2022.112614.

• Møbjerg A, et al. Role of the tendon circadian clock in tendinopathy and implications for therapeutics. Int J Exp Pathol. 106(3), 2025.

• Rogers N, Meng QJ. Tick tock, the cartilage clock. Osteoarthritis and Cartilage 31(11), 1425-1436 (2023). doi: 10.1016/j.joca.2023.05.010.
  

Vitamin D in Vancouver: What You Need to Know About Deficiency, Sunlight, and Supplementation

Written by Evelyn Calado, MKin, CSCS, RKin

Living in Vancouver means dealing with long, dark winters and very little direct sunlight. Because vitamin D is made in the skin through UVB exposure, people living at northern latitudes are at a much higher risk of vitamin D deficiency. Even active people who train regularly or spend time outdoors often assume they are getting enough, but research shows that vitamin D levels are commonly low in Canada (and globally too). For athletes, lifters, and anyone trying to support their health, recovery, and immune system, understanding how vitamin D works can make a meaningful difference.

What Vitamin D Actually Does

Vitamin D is often associated with bone health; and yes, it helps the body absorb calcium. But that’s just one of its many jobs.

Vitamin D is technically a fat-soluble hormone, and it interacts with receptors throughout the body. It plays a key role in:

• Immune function

• Inflammation regulation

• Muscle strength and recovery

• Mood and cognitive health

• Bone remodeling and density

Vitamin D receptors are found in immune cells, muscle cells, and even in the brain. So when you’re low, it doesn’t just affect your bones; it can impact recovery, training capacity, and even your ability to fight off colds or feel mentally sharp.

Most People Are Deficient and Don’t Know It

Multiple studies have shown that a large percentage of the population is vitamin D deficient, especially in northern latitudes.

If you live in Vancouver or anywhere else north of the 49th parallel, the odds are stacked against you. From October to April, we don’t get enough UVB rays from the sun for the body to produce vitamin D naturally. Even in summer, many people are indoors most of the day. And here’s something most people don’t realize: Wearing sunscreen blocks UVB rays, which are required for vitamin D synthesis.

To be clear, I am not telling anyone to skip sunscreen entirely or to intentionally burn themselves. Be smart. But understand that even if you go outside, if you’re wearing sunscreen, your body may still not be making enough vitamin D.

Vitamin D Recommendations for Athletes and Active Adults

In Canada, the current Recommended Dietary Allowance for vitamin D is:

• 600 IU per day for individuals aged 9 to 70

• 800 IU per day for adults over 70

These recommendations, established by Health Canada and the Institute of Medicine (Ross et al., 2010), are designed to prevent deficiency and maintain bone health. They aim to keep serum 25(OH)D above 50 nmol per L, which is considered the minimum threshold for sufficiency in the general population.

However, this RDA was created exclusively around bone-related outcomes, not broader health, immune, or performance considerations. Because of this, many vitamin D researchers argue that these intake levels are too low for individuals seeking optimal health or performance, including athletes (Heaney and Holick, 2011; Holick et al., 2011; Cannell et al., 2009).

Higher Intake Recommendations for Those With Limited Sun Exposure

The Endocrine Society provides a more practical guideline for people who do not obtain regular sun exposure, recommending:

• 1,500 to 2,000 IU per day of vitamin D3 (Holick et al., 2011)

This aligns closely with what I was taught in my graduate sport nutrition coursework.
Around 2,000 IU per day from autumn through spring can help maintain sufficient levels.

In some cases, individuals may still require additional supplementation in summer depending on lifestyle, skin pigmentation, indoor training, and geographic location.

Vitamin D Toxicity: Extremely Rare

Vitamin D toxicity is very uncommon and typically results from accidental consumption of extremely high supplemental doses due to manufacturing errors (Cannell et al., 2008; Holick, 2007).

Key safety points:

• Ten thousand IU per day for up to five months has not been shown to cause toxicity in research (Holick, 2007)

• Sunlight cannot cause vitamin D toxicity because the body naturally limits how much vitamin D it produces

My Experience with High-Dose Supplementation

For the past four years, I have personally taken ten thousand IU per day of vitamin D3. I recently paid for a private vitamin D blood test through LifeLabs. Despite consistently taking what is considered a high dose, my bloodwork showed I was only in the middle of the normal reference range.

This is not a prescription or suggestion that others should follow my exact protocol. It is simply to illustrate that if someone supplementing aggressively is barely hitting mid-range values, many others may be even lower than they realize.

When and How to Take Vitamin D

• Take vitamin D with a meal that contains fat to enhance absorption

• Always pair it with vitamin K2, to ensure proper calcium utilization and reduce any risk of calcification in the arteries

• Ideally take it earlier in the day as vitamin D may influence circadian rhythms and melatonin production

Who Should Supplement

If you live in Canada, especially Vancouver or anywhere with long winters, the odds are high that your vitamin D levels are not optimal. Athletes, in particular, benefit from maintaining sufficient levels for:

• Bone health and density

• Immune support during periods of high training stress

• Recovery and muscle repair

• Mood and mental focus

Even if you are not experiencing symptoms, a blood test is the only way to know for sure. Ask your doctor or healthcare provider for a requisition. In BC, you can also request private testing through LifeLabs.

If you want support building a training plan the improves recovery, strength, and overall health, you can learn more about our services.

Key Takeaways

• Vitamin D is essential for health, performance, and recovery

• Most Canadians are low due to latitude, climate, and indoor living

• Sunscreen blocks UVB rays needed to produce vitamin D

• Six hundred to eight hundred IU per day may not be enough, especially for athletes

• Vitamin D3 should be taken with fat and paired with K2

• Blood testing is the only way to confirm your status

• Always consult with a healthcare professional before making changes to your supplement routine

Bottom Line: Everyone Should At Least Consider It

In my opinion, almost everyone in Vancouver should be supplementing with vitamin D, especially through the fall and winter. It supports immunity, recovery, mood, and bone health. Unless you’re getting regular blood work, you probably don’t know if you are low.

For athletes and lifters, it is a low-cost, high-reward investment in your long-term health and performance.

Disclaimer

This post is intended for educational purposes only. I am a strength and conditioning coach, not a medical professional. Please consult your doctor or a registered healthcare provider before beginning any supplement protocol.

References

Cannell, J. J., Hollis, B. W., Sorenson, M. B., Taft, T. N., and Anderson, J. J. (2009).
Athletic performance and vitamin D.
Medicine and Science in Sports and Exercise, 41, 1102 to 1110.

Cannell, J. J., Hollis, B. W., Zasloff, M., and Heaney, R. P. (2008).
Diagnosis and treatment of vitamin D deficiency.
Expert Opinion on Pharmacotherapy, 9, 107 to 118.

Heaney, R. P., and Holick, M. F. (2011).
Why the IOM recommendations for vitamin D are deficient.
Journal of Bone and Mineral Research, 26, 455 to 457.

Holick, M. F. (2007).
Vitamin D deficiency.
New England Journal of Medicine, 357, 266 to 281.

Holick, M. F., Binkley, N. C., Bischoff-Ferrari, H. A., Gordon, C. M., Hanley, D. A., Heaney, R. P., Murad, M. H., and Weaver, C. M. (2011).
Evaluation, treatment, and prevention of vitamin D deficiency.
Journal of Clinical Endocrinology and Metabolism.

Ross, A. C., Taylor, C. L., Yaktine, A. L., and Del Valle, H. B. (2010).
Dietary Reference Intakes for Calcium and Vitamin D.
National Academies Press.

Strength Training for Longevity: Staying Active, Capable, and Competitive as You Age

Written by Evelyn Calado, MKin, CSCS, RKin

For most people, aging means slowing down, getting injured more often, and gradually stepping away from the sports or activities they once loved.
But it doesn’t have to be that way.

At Avos Strength, one of our core goals is helping people stay active and strong enough to keep doing what they love. Whether that’s playing hockey, hiking, running around with grandkids, or competing in tennis well into their seventies.

Longevity isn't just about living longer. It's about being able to play longer.

Strength Training Is the Foundation

The research is clear: strength training is one of the most powerful tools for healthy aging.

The Canadian Physical Activity Guidelines recommend that adults engage in strength training at least two times per week. Not just walking. Not just stretching. Strength work.

Why?

Because as we age, we naturally lose:
• Muscle mass (sarcopenia)
• Bone density (osteopenia)
• Balance and coordination
• Speed and power

None of that is inevitable if you stay consistent and take action early.

Strength training helps maintain lean mass, reinforce bone density, improve joint integrity, and significantly reduce the risk of falls, fractures, and injuries. It improves your ability to move, lift, rotate, decelerate, and react. These skills matter whether you’re skiing or just stepping down a curb.

Our Clients Are Proof

We work with clients in their sixties, seventies, and beyond who are still playing high-level sports. Hockey. Tennis. Pickleball. Soccer.

They’re not outliers because of genetics. They’re still going because they’ve trained consistently for years. They’ve built capacity and resilience. And now they’re seeing all their peers slow down, drop off, or get injured while they’re still showing up and performing.

That’s not luck. That’s training age, smart coaching, and commitment.

It's Never Too Late to Start

You don’t need to start in your thirties or forties to benefit from strength training.

We’ve seen people start in their sixties and still build muscle, improve balance, regain confidence, and feel better than they have in years.

The science backs this up. You still have the ability to increase strength, coordination, and motor control at any age. What matters is that you start now and do it with support and structure.

The Right Attitude Is Just as Important

Training isn’t just physical. It’s mental. And the attitude you bring into the gym matters just as much as the exercises you do.

We don’t work with clients who say things like:
"I can’t do that."
"I’m too old."
"That’s not for someone like me."

Because the more you say you can’t, the more you won’t.

You still have the ability to wire new movement patterns, build new neural pathways, and develop new skills. Research shows that your brain and body are capable of adapting well into later life. You just have to give them the opportunity.

We will always coach you safely and program with purpose. But you need to be willing to try.

The clients who see long-term success are the ones who stay curious, open, and engaged. They say yes more than they say no. That mindset carries them forward.

This Is a Lifestyle, Not a 3-Month Fix

At Avos Strength, we don’t believe in quick fixes or short-term programs. This isn’t a three-month transformation. This is long-term development.

Strength training is not just about lifting weights. It’s about:
• Building confidence in your body
• Staying resilient against injury
• Learning skills that stay with you
• Creating structure in your week
• Building meaningful relationships with coaches and teammates who support you

Our clients train with us because they want to live well and play hard for as long as possible. And they enjoy the process along the way.

The Bottom Line

Strength training is one of the best investments you can make for your future self.

Whether you're trying to stay in the game, reduce your injury risk, or simply move better and feel stronger, it’s never too late to start. What matters is that you stay consistent, train with intention, and surround yourself with people who care about your long-term success.

Train. Play. Repeat.

If you're ready to build a strong, capable version of yourself, we’re here for that.
Book a session with Avos Strength and let’s get started.

The Science of Sleep: How to Optimize Recovery and Performance

Written by Evelyn Calado, MKin, CSCS, RKin

Sleep is one of the most critical, yet often overlooked, components of overall health and athletic performance. High-quality sleep is essential for physical recovery, cognitive function, and long-term well-being. Whether you're an athlete striving for peak performance or someone simply looking to improve daily function, optimizing sleep should be a top priority.

How many hours should you sleep a night?

Research generally suggests that most adults should aim for 7 to 9 hours of sleep per night to maintain overall health, with individual needs varying based on factors like age, lifestyle, and genetics. For athletes, the recommendations can differ slightly due to the physical demands placed on their bodies.

• General population:

  • Adults: 7–9 hours per night

  • Teens: 8–10 hours per night

  • Children: 9–11 hours per night

• Athletes:
  Athletes often require more sleep for recovery, muscle repair, and optimal performance, with some research suggesting that 8–10 hours per night may be ideal, especially for those who train intensely or frequently

The Importance of Sleep for Health and Performance

Physical Recovery and Performance

Sleep is when the body undergoes the majority of its repair and recovery processes. During deep sleep (slow-wave sleep), the body increases the release of human growth hormone (HGH), which is crucial for muscle repair, bone growth, and tissue regeneration (Leeder et al., 2012). Additionally, inadequate sleep can lead to decreased glycogen storage, reduced muscle protein synthesis, and impaired immune function, all of which can negatively impact athletic performance (Halson, 2014).

For athletes, studies have shown that sleep deprivation leads to reduced reaction time, impaired motor function, decreased endurance, and an increased risk of injury (Fullagar et al., 2015). A study on basketball players found that increasing sleep duration improved sprint times, shooting accuracy, and overall performance (Mah et al., 2011).

Cognitive Function and Decision-Making

Cognitive function is just as critical as physical performance, especially in sports that require strategic thinking, quick reactions, and split-second decision-making. Poor sleep has been linked to impaired memory, decreased attention span, and slower reaction times (Walker, 2017). For athletes, this means a diminished ability to anticipate plays, make precise movements, and adapt to in-game situations.

Hormonal Balance and Mental Health

Sleep plays a vital role in regulating hormones, including cortisol (the stress hormone) and testosterone. Sleep deprivation increases cortisol levels, which can lead to elevated stress, impaired recovery, and increased fat storage (Samuels, 2008). At the same time, sleep is necessary for optimal testosterone production, which is important for muscle growth, strength, and recovery.

Additionally, inadequate sleep is linked to mood disturbances, increased risk of depression and anxiety, and overall reduced well-being. A well-rested athlete is not only physically prepared but also mentally sharper and more resilient.

How to Optimize Sleep for Better Recovery and Performance

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), leading to better sleep quality. Inconsistent sleep patterns can disrupt recovery and performance (Dijk & Archer, 2009).

2. Create an Ideal Sleep Environment

• Keep it Cool: The optimal room temperature for sleep is between 16-19°C (60-67°F). I personally take this to the next level by opening all bedroom windows before bed to maximize cool airflow

• Eliminate Light: Darkness signals the brain to produce melatonin, a hormone that promotes sleep. Use blackout curtains or an eye mask

• Reduce Noise: White noise machines or earplugs can help block disruptive sounds. I sleep with an air purifier on, which not only improves air quality but also provides soothing background noise

• Incorporate Plants: Snake plants are a great addition to the bedroom as they improve air quality by filtering toxins and increasing oxygen levels, which can promote better sleep

3. Minimize Screen Time and Optimize Lighting

Blue light from phones, tablets, and TVs suppresses melatonin production and interferes with sleep quality. Try to avoid screens at least 60 minutes before bedtime or use blue light filters (Chang et al., 2015).

One of my biggest nighttime game-changers has been switching all bedroom lights to red light bulbs. Red light has been shown to have minimal impact on melatonin production, making it an ideal choice for nighttime lighting. I even installed red puck lights in the bathroom to prevent harsh light exposure when brushing my teeth or washing my face at night.

A dimly lit bedroom bathed in a warm red glow from red light bulbs, creating a calming atmosphere ideal for restful sleep.

4. Prioritize a Pre-Sleep Routine

Establishing a wind-down routine can signal to your body that it’s time for rest. Consider:

• Reading a book for 30-60 minutes before bed (this has been a game-changer for me)

• Practicing deep breathing or meditation

• Gentle stretching or mobility work

5. Manage Caffeine and Alcohol Intake

Caffeine has a half-life of 5-6 hours, meaning it can stay in your system for a long time. Avoid consuming caffeine at least 6 hours before bed. While alcohol might make you feel sleepy, it disrupts REM sleep and overall sleep quality (Roehrs & Roth, 2001).

6. Try Magnesium Spray for Relaxation

Another tip worth trying is applying magnesium spray to the bottoms of your feet before bed. Magnesium plays a key role in muscle relaxation, stress reduction, and sleep regulation. Some people find it helps improve sleep onset and quality, making it a great addition to your nighttime routine.

7. Use Sleep Tracking to Optimize Habits

Wearable technology and sleep tracking apps can provide insights into sleep patterns and help identify areas for improvement. Tracking heart rate variability (HRV) and sleep duration can help athletes understand their recovery needs better (Walsh et al., 2021).

Final Thoughts

Sleep is a fundamental pillar of health and performance. It impacts everything from physical recovery and injury risk to cognitive function and hormonal balance. Prioritizing high-quality sleep through consistent habits, proper sleep hygiene, and lifestyle adjustments will enhance athletic performance, mental clarity, and long-term health.

Investing in better sleep isn’t just about feeling well-rested—it’s about optimizing your body’s ability to perform and recover at its highest potential. Train hard, recover smart, and sleep well.

References

• Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.

• Dijk, D. J., & Archer, S. N. (2009). Circadian and sleep-dependent aspects of memory performance. Progress in Brain Research, 169, 107-135.

• Fullagar, H. H., et al. (2015). Sleep and recovery in team sport. Int. J. Sports Physiol. Perform., 10(8), 950-957.

• Walsh, N. P., et al. (2021). Sleep and the elite athlete. Int. J. Sports Physiol. Perform., 16(5), 572-573.

• Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.