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DefenseFit: Self-Defense in Practice
Health, fitness and nutrition for physical preparation and sustainable self-defense training. Explore all blog sections.
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Sports Supplements for BJJ: Start With Food and Verify the Risk
A practical food-first guide to supplement labels, FDA oversight, third-party testing and risk checks for BJJ and DefenseFit athletes.
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Nutrition Labels for BJJ and DefenseFit: Read the Serving Size First
A practical guide to serving size, calories, added sugars and protein on the Nutrition Facts label—without turning one number into a diet plan.
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Creatine Is Not a Shortcut: What a 54-Person Training Trial Found
A 2025 randomized trial found no extra 12-week lean-mass gain from five grams of creatine daily, reinforcing that consistent training comes first.
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Rapid Weight Cutting and Immune Stress: What a 2026 Review Can—and Cannot—Show
What a 2026 systematic review says about rapid weight cutting and immune stress—and why DefenseFit does not use dehydration as conditioning.
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Daily Hydration for BJJ and DefenseFit: What the 2026 Evidence Does—and Does Not—Show
A 2026 current-opinion article raises questions about habitual low water intake in athletes. Build a steady routine without chasing a universal fluid target or overclaiming the evidence.
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Sleep and Training Readiness: A DefenseFit Guide for Early-Morning Sessions
Sleep loss can affect mood, perceived effort and physical performance. Use an honest readiness check and appropriate coaching adjustments for early DefenseFit sessions.
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DefenseFit Strength Training: Consistency Before Complexity
A 2026 ACSM position stand supports practical resistance training built around consistency, quality sets and clear priorities.
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Protein for BJJ and Strength Training: Build the Food Routine First
What protein research can tell BJJ and DefenseFit athletes—and what it cannot. Practical food planning without supplement hype or extreme cutting.
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Heat Safety for BJJ and Circuit Training: A DefenseFit Planning Guide
Plan cooling breaks, water access and clear stop rules for BJJ and DefenseFit. Practical adaptations grounded in dated CDC heat-safety guidance.