Dr. Milo Wolf

This post is more for those who aren't already into lifting but want to improve their health, fitness and gain some muscle.

It's yet another reminder that even a little bit of intentional lifting, just 5-10 minutes, still counts. Sure, it may not tick every health and fitness box, but it's far better than doing nothing.

If you're struggling to get into lifting, remember: even a few hard sets a week can make a real difference. The same goes for walking. Going from 2,000 to 5,000 steps is still a meaningful win for your health.

Just do your best to do something and remind yourself that it counts!

6 days ago | [YT] | 174

Dr. Milo Wolf

Steven’s transformation from off season to getting shredded and competing in men's physique is a great example of what happens when training and nutrition are tailored properly while utilizing science.

If you want a clear, personalised plan built around your structure, schedule, and goals, book a free coaching call below and let’s build your physique properly:

calendly.com/milowolf/30min

1 week ago | [YT] | 82

Dr. Milo Wolf

Bring the bros back!

1 week ago | [YT] | 152

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

2 weeks ago | [YT] | 144

Dr. Milo Wolf

Stop obsessing over your VO2max and just make sure to stay active while maintaining a healthy body composition. Kjaergaard et al (2025) used Mendelian randomization, a genetic method designed to identify causal relationships, not just associations and using genetic data from over 70,000 participants and large public datasets, they tested whether VO2max directly reduces risk of type 2 diabetes or increases lifespan. It doesn't.

Instead, VO2max reflects two things that do causally improve health: lower body fat percentage and higher physical activity. People with higher VO2max tend to live longer not because of the number itself, but because they're leaner and more active.

Obviously, training to improve VO2max is fine, especially if you're an athlete, but if you're just training for general health and fitness, it's likely not the end-all-be-all. What matters above all is staying active and maintaining a healthy body fat level.

According to the infamous meta by Jayedi et al (2022), the lowest mortality risk is seen at around 22% body fat for men and 35% for women. Similarly to VO2max and longevity, take these numbers with a grain of salt. If your waist circumference is less than half of your height in cm, your body comp is likely healthy. For physical activity, aim for at least 300-600 minutes per week of moderate (eg: brisk walking) or 150-300 minutes of vigorous activity (higher intensity cardio) (Lee et al.,
2023). More is not necessarily better beyond that range.

2 weeks ago | [YT] | 138

Dr. Milo Wolf

If you're a lifter training primarily for muscle growth or strength, an excessive fear of fatigue might be holding back your progress. For athletes who must juggle multiple physical qualities while also practicing their sport, understanding what causes fatigue is more important. They have to manage many training variables, and missing out on some muscle gains isn't a major concern.

But if your main goal is to build as much muscle as possible, avoiding effective training methods just because they generate more fatigue doesn't make sense. If fatigue were truly the limiting factor some claim it is, we'd see fewer gains from higher training volumes or sets taken close to failure. In reality, the opposite is true.

If you do start feeling run-down and notice your gym performance dropping for a week or two, simply back off for a bit. Take an easier week, recover, and then return to hard training.

3 weeks ago | [YT] | 202

Dr. Milo Wolf

Obviously, any type of cardio is a huge net positive for your health and fitness.

But if you’re already physically active outside the gym (e.g. >10k steps a day) and lifting consistently, the benefits can be small-to-zero.

That said, for some people, higher intensity cardio may be the way to go over upping their step count, especially if they're limited in time.

1 month ago | [YT] | 165

Dr. Milo Wolf

Throwback to a few years ago, visited some cool people in Toronto! Weighed about ~245lbs (6’2/188cm) here.

If you want a clear, personalised plan built around your structure, schedule, and goals, book a free coaching call with me below and let’s fix your training properly! 👇

calendly.com/milowolf/30min

1 month ago (edited) | [YT] | 119

Dr. Milo Wolf

Outside of absurdly high sweetener intakes in rodent studies, sweeteners are generally safe for consumption.

1 month ago | [YT] | 171

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 👇

wolfcoaching.com/coaching/p/expert-consultation

1 month ago (edited) | [YT] | 87