Monthly Archives: March 2025
The Truth About Diet Soda: Why the Hate Is Overblown
Diet soda has been a controversial topic for years, with people acting like it’s some kind of chemical poison while ignoring the fact that regular soda is loaded with sugar and contributes to obesity, diabetes, and metabolic dysfunction. If you’re focused on fitness, performance, and staying lean, why would you drink liquid sugar when you have a zero-calorie alternative?
Let’s break down the main arguments against diet soda and why they don’t hold up.
1. Artificial Sweeteners Are Poison
One of the biggest myths is that artificial sweeteners like aspartame, sucralose, or acesulfame potassium are “toxic” or cause cancer. This fear mostly comes from rat studies where they were given absurd amounts—amounts no human would ever consume.
The FDA, WHO, and multiple health organizations have reviewed artificial sweeteners extensively and found no solid evidence of harm when consumed in normal doses. If aspartame was as deadly as some people claim, we’d be seeing a massive spike in health issues among diet soda drinkers, but that’s not happening.
2. Natural Is Always Better
There’s a common belief that anything “natural” is better than artificial alternatives. But let’s be real—sugar is natural, and it’s one of the main drivers of obesity, insulin resistance, and metabolic disorders when consumed in excess.
Diet soda removes the main problem with regular soda—sugar. If your goal is fat loss or body recomposition, it’s a no-brainer to go with the zero-calorie option.
3. It Tricks Your Brain Into Craving Sugar
Some people claim that drinking diet soda will increase sugar cravings and cause weight gain. But there’s no strong evidence proving this. In fact, studies show that people who replace sugary drinks with diet soda often lose weight because they cut down on calories.
The reality is, if you have discipline and control over your diet, drinking a can of Coke Zero won’t suddenly make you binge on junk food. If anything, it can help you stick to your goals by giving you a sweet taste without the calories.
So, Is Diet Soda Bad for You?
No. Unless you’re drinking absurd amounts every day, there’s no legitimate reason to avoid it. If it helps you stay in a calorie deficit, avoid cravings, or just enjoy a drink without the sugar bomb of regular soda, go for it.
Fitness is about discipline, efficiency, and making smart choices. People who demonize diet soda while chugging sugary drinks or stuffing their faces with “natural” junk food are missing the bigger picture. Stick to what works for you, and don’t let bro-science or fear-mongering hold you back.
Iron Resilience is about results, not dogma. Make the smart choice and move forward.
High-Protein Homemade Protein Bars with Oats, Whey, Peanut Butter, and Stevia
These protein bars are perfect for anyone looking to boost their protein intake on a budget, especially if you’re bulking. They’re easy to make, delicious, and provide a hefty dose of protein. Plus, you can snack on them whenever you need a quick, satisfying boost.
Ingredients
– 3 cups rolled oats
– 4 scoops whey protein (each scoop provides around 20-25g of protein, adjust based on your specific protein powder)
– ½ cup natural peanut butter (unsweetened, smooth or crunchy)
– 4 tbsp stevia (or adjust to taste, depending on your preference for sweetness)
– 1 cup water or almond milk (you can add more if needed for consistency)
– 1 tsp vanilla extract (optional)
– A pinch of salt (optional)
Recipe
1. Mix Dry Ingredients:
In a large mixing bowl, combine the rolled oats, whey protein, and stevia. Stir everything together to make sure the protein powder is evenly distributed with the oats.
2. Add Wet Ingredients:
Add the peanut butter, water (or almond milk), and vanilla extract (if using) to the dry ingredients. Mix everything together well. Gradually add more liquid if the mixture is too dry, but you want it to form a dough-like consistency.
3. Press Into a Pan:
Line a small baking pan (an 8×8 pan or similar) with parchment paper or lightly grease it. Press the mixture into the pan evenly, packing it tightly. Use the back of a spoon or your hands to smooth it out.
4. Chill and Set:
Place the pan in the fridge for 1-2 hours to let the bars firm up. This will help them hold together and make them easier to cut.
5. Cut Into Bars:
After chilling, remove the pan from the fridge and cut it into 8 bars (you can also cut them into smaller sizes if you’d like, but 8 bars will give you around 40g of protein per bar).
6. Store:
Store the protein bars in an airtight container in the fridge. They will stay fresh for up to a week. You can also wrap them individually for a convenient, portable snack.
Nutrition Estimate (Per Bar – makes 8 bars):
– Protein: 40-45g (depending on your protein powder and serving size)
– Calories: 300-350 (depending on the exact ingredients)
– Fat: 15-20g (mainly from peanut butter)
– Carbs: 25-30g (mainly from oats)
– Sugar: 2-4g (from stevia and peanut butter)
You can still add small amounts of extras like cocoa powder, cinnamon, or chia seeds to enhance flavor and nutrients, but be careful as they may change the consistency of the mixture.
If your protein powder has lower protein per scoop, you can increase the number of scoops or choose a more concentrated protein powder. Some whey proteins have up to 30g per scoop
If you prefer a sweeter taste, you can increase the stevia or swap it out for honey or maple syrup, but be mindful of the extra calories from those sweeteners.
These protein bars are designed to be a high-protein, nutrient-packed snack while still being simple, budget-friendly, and effective for anyone looking to up their protein intake without going overboard on carbs or fat.