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Dr. Eric Williamson

PhD, RD, MSc, CSSD, CSCS

Science-based consulting and coaching

Services

Nutrition Consultation & Plan (60 min) ($260 CAD)

Nutrition & Exercise Consultation & Plan (90min) ($360 CAD)

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I am very excited to announce that my next career chapter has begun at York University within the Faculty of Health @yorkuhealth as a full-time teaching-stream Professor!

I am cross-appointed in the School of Kinesiology and Health Science @yorkukine and the School of Global Health. I’ll be teaching nutrition courses, along with a course on Global Health and Physical Activity.

These photos include some of the colleagues and friends I’ll have the privilege of working alongside.

Photo 4: Anne (left), Kinesiology Undergraduate Program Director; Gary, Kinesiology Administrative Assistant; Nikki, Chair of the School of Kinesiology and Health Science.

5: Andrea, another nutrition professor who I’ve known for many years and who leads a nutrition and exercise physiology research lab.

6: Nikki, Chair of the School of Kinesiology and Health Science; and Brad, Director of the School of Global Health.

I’m incredibly grateful for the warm welcome, generosity, and mentorship I’ve received so far from everyone, including many people I haven’t yet had the chance to take a photo with. I’m looking forward to growing alongside an incredible community of colleagues and students!

Here’s why I think and act this way 👇

• Focus on addition, not avoidance:
People make more progress by eating more high quality carbs, lean protein, veggies, and fiber than by trying to avoid every trending “toxic” ingredient. The strongest data supports what we add to the diet not what we fear.

• Added sugar:
I’m not convinced it’s independently harmful. If it isn’t driving unwanted weight gain or pushing out nutrient dense foods, the evidence just isn’t there to suggest it is a meaningful health risk, not even for the demonized sugar, fructose.

• Why I don’t cook with much oil:
I like to eat a lot and stay lean. Oils add calories quickly without much volume, so most of the time I’d rather spend those calories on whole foods like high-quality carbs instead that keep me fuller, deliver more nutrients, and support performance. It’s not a big trade-off of taste or texture for me.

• Minimal Zone 2 cardio (by choice):
With give-or-take 90 minutes that I have to dedicate to cardio in most weeks, I push intensity. At that volume it’s very recoverable and gives me the biggest return on investment for the time I have.

• Sleep and exercise come first:
If something has to give, it’s not sleep or training. Their impact on long term health and quality of life outweighs the details of nutrition.

This isn’t about doing everything “right.”
It’s about putting your energy into what actually matters most and letting go of the rest.

#EvidenceBasedNutrition #HealthWithoutHype #SustainableFitness

Exercise doesn’t just shape your body it reshapes your gut. 🧠🦠💪
Here’s what the science says about how movement transforms your microbiome ⤵️

1️⃣ Exercise boosts the gut even without diet changes.
Research shows movement alone can enhance microbial diversity.

2️⃣ One mechanism: gut “ischemia.”
During workouts your body redirects blood to the muscles, reducing oxygen flow to the gut. This creates an anaerobic, fermentation-like environment that encourages beneficial bacteria to grow the same types involved in making probiotic foods.

3️⃣ Your microbiome can help you perform and recover better.
A strong gut ecosystem helps buffer acids, improving endurance and training capacity. It also plays a major role in inflammation which is crucial for muscle recovery and adaptation.

✨ Key takeaway: Exercise isn’t just about fitness it’s one of the most powerful ways to support digestion, immunity and overall vitality through gut health.

#MicrobiomeHealth #ExerciseScience #GutHealthFitness

3 Key Health Metrics Beyond Standard Blood Tests (That Most People Don’t Track)

If you want a clearer picture of your long-term health, these 3 measures are even better than blood markers like cholesterol or fasting glucose:

1️⃣ Visceral Fat (VFAT)

How to measure: DEXA
Why it matters: Visceral fat is strongly linked to heart disease, type 2 diabetes, metabolic syndrome, and chronic inflammation.

Here’s the nuance most people miss:
Two people with the same visceral fat level can have very different risk profiles depending on blood markers like A1c, CRP, and triglycerides.
→ High VFAT + poor blood markers = highest risk
→ Moderate VFAT + healthy blood markers = lower risk but still an opportunity to lower risk

2️⃣ Strength

How to measure: Grip strength (or push-up test or sit-to-stand test)
Why it matters: Grip strength is a good indicator of overall strength (on average) which is a powerful predictor of both healthspan and lifespan.

Strong muscles = better metabolic health, fall prevention, mobility, and a longer life living independently with vitality.

3️⃣ Aerobic Capacity (VO₂max)

How to measure: VO₂max test (or any reliable proxy)
Why it matters: VO₂max is the strongest predictors of physical longevity ever identified.

Higher aerobic capacity → better cardiac efficiency → excellent indicator of organ function → lower mortality risk from nearly all causes.

THE BIG PICTURE

These metrics work together:
✔ Strength → functional longevity
✔ VO₂max → cardiovascular longevity
✔ Visceral fat → metabolic longevity

Blood tests matter but they don’t tell the whole story.

#VisceralFat #VO2Max #GripStrength #LongevityScience #HealthMetrics #EvidenceBasedNutrition #MetabolicHealth #StrengthTraining #CardiovascularFitness #DEXAScan #HealthOptimization #FitnessScience #PreventativeHealth #ScienceBasedWellness #EricWilliamsonPhD

Do You Really Need Supplements to Live Longer?

Not saying supplements aren’t useful they absolutely can be when nutrient needs can’t be met through diet or in specific clinical situations.
But here’s a reality check 👇

✅ Only 1 in 10 centenarians regularly take supplements.
And among those who do, the most common ones are:
• Calcium
• Protein
• Multivitamins

Just a reminder:
You don’t need greens powders, probiotics, or polyphenols (like turmeric/curcumin, resveratrol, or quercetin) to live a long, healthy life.

Longevity is still built on the basics:
🍎 Nutritious food
🚶 Movement
🧘 Stress + sleep management
👥 Social connection
🏥 Preventative healthcare

Supplements can help but they aren’t the foundation.

Thank you @bradschoenfeldphd and others for this study!

#Longevity #Centenarians #Supplements #NutritionScience #EvidenceBasedNutrition #HealthyAging #DietarySupplements #GreensPowder #Polyphenols #Probiotics #HealthyLifestyle #NutritionEducation #HealthMyths #LiveLonger

Consumer Reports is at it again with another recent report showing heavy metals are in protein powders, and it’s leading to a wave of headlines, articles, and confusion…again.

This reel is a repost because everything I say 100% applies to the new report and recent media articles as well. Here’s a revised caption though, explained differently than last time:

Plants naturally pull trace minerals, including heavy metals, from the soil. When you dehydrate them into a concentrated powder (like protein or greens powders), those metals become more concentrated too.

Here’s what most headlines don’t explain:
· Consumer reports uses California’s Prop 65 as their cut-off, which is any exposure exceeding *~1/1000th* of the level shown to potentially cause harm in toxicology studies.
· The FDA standard is *~1/100th* (still extremely conservative) and anything exceeding that cannot legally be sold.

Translation: Prop 65 cut-offs are 10× stricter than the FDA requirement, and still far below what the human body is capable of detoxifying and excreting through normal biological processes (liver, kidneys, etc.). A typical serving of vegetables wouldn’t trigger a Prop 65 warning. But a single serving greens or plant-based protein powder is essentially the concentration of 3+ servings of vegetables condensed into a scoop, which is why almost all of them exceed Prop 65 thresholds.

We’re exposed to trace amounts of these compounds every day through soil, air, water, and common whole foods, and our bodies have evolved to handle this.

The intent of the Prop 65 threshold and warning on labels (only in California) is not to scare people away, but to give them information so they can decide how often they want to consume it. Even the agency’s website statement says: “This doesn’t mean these foods should never be consumed.”

So when we see “Heavy Metals Found in Protein Powder” headlines… It’s not a new discovery. It’s a predictable concentration effect, being judged by an extreme legal threshold that was never meant to cause panic.

#ProteinPowderSafety #HeavyMetals #CleanEating #NutritionFacts #ScienceMatters #SupplementSmart #StayInformed

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Get to Know Dr. Eric Williamson

Combining science and personalized coaching for long-term results

Making decisions about your health can feel overwhelming. Dr. Eric Williamson helps make sense of the science and turn it into clear, achievable steps toward better nutrition, fitness, and long-term health.

A Registered Dietitian and founder of Unlocked Fitness and Nutrition, Eric has been helping clients put research into practice since 2013. His approach combines scientific expertise with an understanding of what makes change sustainable: your preferences, your priorities, and the realities of everyday life. Whether your goal is to improve your eating habits, build strength, fuel your performance, or support healthy aging, his guidance makes room for enjoyable food and time with the people you love.

Eric is also a teaching stream professor at York University, jointly appointed to the School of Kinesiology and Health Science and the School of Global Health. He helps students critically evaluate research and apply nutrition and physical activity science to improve health.

He holds an MSc and PhD from the University of Toronto, where his work focused on exercise, nutrition, and metabolism. As the former Director of Nutrition at the renowned health and wellness resort Canyon Ranch, he led a team of dietitians and worked with healthcare and culinary professionals to bring nutrition science into personalized care across multiple U.S. locations.

Beyond individual consultations, Eric supports professionals and organizations through research, fact-checking, content creation, and speaking. His work has been featured in TIME, Men’s Health, and Runner’s World. His collaborations have included Abbey’s Kitchen, the Legendary Life podcast, and Hearst-backed ROAR forward.

Across his work with clients, students, and professional partners, Eric’s goal is the same: make good science understandable, useful, and relevant to the people it serves.

Get in touch to discuss your goals or a professional collaboration.

Track Record

Qualifications

Team clients

Research publications

In the media

Assistant Professor, York University, Faculty of Health
Former Director of Nutrition, Canyon Ranch Health and Wellness Resort
Registered Dietitian (RD)
PhD, Exercise Science (Exercise, Nutrition and Metabolism), University of Toronto
Master of Science (MSc), University of Toronto
Certified Specialist in Sports Dietetics (CSSD)
Certified Strength and Conditioning Specialist (CSCS)

Selected Awards

Teaching Award in Interprofessional Education, Trillium Health Partners (2022)
Young Investigator Award, Gatorade Sport Science Institute and American College of Sports Medicine (2018)

Eric has had the privilege of working with some exceptional teams.

Oshawa Generals (OHL)
University of Toronto Men’s Varsity Basketball team
Hannah McKeand’s Ultra-Endurance Polar Expedition Training Company
HealthOne Medical and Wellness Centre
Hynes Performance Powerlifting and Strength Coaching
Wells Global Health Consulting Firm (Dr. Greg Wells)
NYAC’s Novice to International Swimming Club

Participating in prestigious research throughout Eric's career has been a major highlight. He has been involved with many publications as a researcher in well-controlled influential studies and has studied everything from molecular regulation of metabolic pathways to physical performance.

Protein Intake and Cardiovascular Health: Separating Signal From Noise. American College of Cardiology — Expert Analysis (2026).

Protein Requirements in Different Metabolic Scenarios: Focusing on Endurance Athletes, Muscle, and Whole-Body Protein Metabolism. Book chapter in Protein Intake in Health and Disease. CRC Press (2025).

Protein Requirements Are Increased in Endurance-Trained Athletes but Similar between Females and Males during Postexercise Recovery. Med Sci Sports Exerc (2023).

Greater plasma essential amino acids and lower 3-methylhistidine with higher protein intake during endurance training: a randomised control trial. Amino Acids (2023).

Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting. J Appl Physiol (2022).

A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodelling and Muscle Mass? Front Nutr (2021)

Interrupting prolonged sitting with repeated chair stands or short walks reduces postprandial insulinemia in healthy adults. J Appl Physiol (2021)

Protein Intake to Maximize Whole-Body Anabolism during Postexercise Recovery in Resistance-Trained Men with High Habitual Intakes is Severalfold Greater than the Current Recommended Dietary Allowance. J Nutr (2019).

Low-Carbohydrate Training Increases Protein Requirements of Endurance Athletes. Med Sci Sports Exerc (2019).

Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise. Med Sci Sports Exerc (2019).

The Effect of Dietary Protein on Protein Metabolism and Performance in Endurance-trained Males. Med Sci Sports Exerc (2019).

Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Recovery of Performance after Resistance Exercise: A Double-blind Crossover Study. The FASEB Journal (2017).

Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med (2016).

Engineering physiology' to understand the post-exercise biochemical milieu: mixing it up with anabolic hormones. J Physiol (2016).

Expert commentary in TIME on sparkling water and hydration.

Featured in Men’s Health for personalized nutrition care within Canyon Ranch’s Longevity8 program.

Expert commentary in Runner’s World on recovery for older runners.

Consultant for Hearst-backed ROAR forward.

Consultant for the Legendary Life Podcast with Ted Ryce.

Consultant for Abbey’s Kitchen YouTube Channel with Abbey Sharp.

Endorsements

Eric was an intern of mine in 2015 and ever since then, I knew his passion for the field was going to make him an excellent sports dietitian. He is now one of my go-to referrals when I'm too busy with my clients or I think Eric would be a better fit. He has a very strong academic background and a great understanding of science which is critical in our field. I'm always excited to catch up with Eric because he's constantly making big strides in his career.

Jen Sygo
RD, MSc, CSSD

jennifersygo.com

Registered Dietitian and Sports Nutritionist,
Toronto Raptors, Athletics Canada, Gymnastics Canada, Cleveland Clinic Canada

Author: "Unmasking Superfoods"

Eric is a pleasure to work with and is extremely well qualified in the area of wellness and performance nutrition. The lab where he did his PhD conducts phenomenal research and his background in academia, research, teaching and practice make him a well-rounded individual for any pursuit in sport and exercise nutrition. Eric has a grasp on both the physiology and the psychology involved in nutrition coaching. I have always enjoyed having him as a part of my team.

Greg Wells, PhD

drgregwells.com

Researcher at the Hospital for Sick Children, Performance Physiologist, International Speaker

Bestselling Author:

"Superbodies: Peak Performance Secrets From the World’s Best Athletes"
"The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better"
"The Focus Effect: Change Your Work, Change Your Life"
"Rest, Refocus, Recharge: A guide for Optimizing Your Life"

App: viiv.io

Eric assists me with finding the science and evidence behind some of my content. His resourcefulness in knowing where to go for reliable information and research on topics in nutrition for fitness and health is outstanding. He’s friendly, easy to talk to and great at interpreting research into actionable takeaways. I love talking science with Eric and coming up with ways to distill complex concepts into easy-to-follow explanations for my audience.

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Abbey Sharp
RD

abbeyskitchen.com

YouTube Star, TV and media personality

Author: “The Hunger Crushing Combo”

Our Diverse Range of Successes

Shamsi Before and After

Physique Competitor, Toronto, ON

Ann

Mountaineer, Connecticut

Adriano Before and After

Sports fan with lots of friends, Toronto, ON

Elliot

12y.o. playing in a baseball league an age-group ahead, Toronto

Latest Stories

My diet/lifestyle approach was extreme with barriers I was unaware of. Unlocked taught me that sustainable changes need critical thinking about what, when and HOW we consume, and willpower alone always has an expiry date. I now know how to listen carefully to my body and take into account all parallel factors including sleep, work-life balance, stress and nutrition. I loved this program. I felt heard, understood and guided the whole way through.

Mark

Business Owner, Toronto

Devoted father, husband and professional leader with a packed schedule

Unlocked helped me get my day-to-day lifestyle up to a high level to match my ambitions for high-level hockey. The accountability [that Unlocked offered] was a necessity for me. Not only did they help me with nutrition, but managing sleep and stress, as well. My energy levels and performance are now more consistent. I feel much more confident going into games knowing exactly what I need to eat and drink, before, during, and after.

Serron

Hockey Player, Oshawa

OHL Player drafted to NHL Florida Panthers

I lost 20lbs and 5cm off my waistline in 12 weeks of coaching and continued to lose weight even after the program to reach my goal. My blood test results went from high risk to a lower risk than the average 20-year-old. I have gained substantial knowledge in nutrition as well as an understanding of how my body responds to different changes. I feel confident that I know exactly how to manipulate my body composition and reach more fitness goals in the future. How much I have learned and incorporated into my life from this experience has truly amazed me.

Chad

Project Manager, Waterloo

Busy hockey dad, balancing a career and time with family and friends

I needed more structure around my eating routine that supported my health and relationship with food. By the end of coaching, my nutrition had become significantly easier to manage and was no longer a source of stress. I developed a repertoire of meal prep ideas and recipes and was eating far less prepackaged, takeout and processed food. I really valued the client-centred, completely judgment-free approach.

Steph

Software Engineer, Toronto

Career-driven individual, always on-the-go

With Unlocked, I was able to keep my traditional East African/Indian food in my diet, have meals I enjoy with my family. I never had to track or count calories. With attainable step-by-step changes throughout the program, I achieved my goal weight loss of 20 lbs and my energy levels became consistently higher. Unlocked also guided me on how to maintain this weight loss and my higher energy levels, so I feel confident going forward on my own.

Shabniz

Business Support at a Major Bank, Toronto

Enjoys traveling, cooking, and spending time with family

I didn’t know where to start despite all of the content I was taking in from the internet. The coaching program helped me finally set a confident direction and cleared up a lot of confusion. Perhaps the most important thing I learned is how other stressors were affecting me so much and my food choices. Not only did handling that help with my nutrition, but the nutrition support helped with handling the stress. Over the course of 24 weeks of coaching, I lost 30 lbs and started resistance training. I’ve added muscle and feel stronger than ever.

Janet

Elementary School Principal, Grafton

Always striving to grow as a person while caring deeply for others

Before I started coaching I had digestive issues and weight I wanted to lose. I wanted to find someone I could trust for reliable guidance. Over time we tried different strategies and stuck with the ones that helped improve my digestion. I was provided guidance of the right portions of the right foods for me. I was able to lose over 15lbs and in a way that I feel is very sustainable and fits well within my lifestyle.

Natalie

Computer Engineer, Toronto

Techy juggling continuing education, work, planning a wedding, and exercise

Unlocked Nutrition helped me shave 8 minutes off of my marathon time to 2:50:39, finish 11th in my age group, and 141/3956. I look back and see how many nutrition changes I made and am amazed at how habitual and easier they have become. This performance boost I experienced over the past few months has invigorated my motivation with running and I'm excited to see how far I can take this. I look forward to working with Unlocked again for my first Boston Marathon!

Richard

Running Shoe Designer, Toronto

Dad and beer enthusiast, on marathons

I was hesitant to start this program knowing my physical activity was limited by an injury I had incurred. However, I took a "no-excuses" attitude and started right away. Unlocked's recommendations helped me recover more quickly and start my journey to lean out and boost my running performance. I have been provided with nutrition and exercise guidance I can trust and it has proven effective. So far, I have lost 10lbs and 4.4% body fat which has exceeded my expectations. I'm looking forward to my continued journey with them!

Elizabeth

Insurance Broker, Lindsay

Running into optimism

Before Unlocked’s coaching, I would fall off track with other diets and programs and would not know how to get back on. My weight has gone down and my waistline even more so. I now have hunger and cravings under control and my confidence has increased in all areas of my life. My body and my life just feel “lighter”.

Katherine

Flight Attendant, Montréal

Family, friends, and an avid social life

I absolutely loved my coaching experience with Unlocked! I found extreme benefit in using the personalized spreadsheet created and monitored by my coach. I've been able to consistently hit my endurance fuelling goals, and set new PRs in my running times.

Leigh

I cannot recommend working with the professionals at Unlocked enough, they are truly top notch and they will make sure you see your goals through, while addressing any lingering issues or history you have. It is probably the first time in my life I feel well equipped enough to tackle building muscle, maintaining a healthy relationship with food and losing weight without fearing I will fall into disordered eating again!

Dr. Eric Williamson

​PhD, RD, MSc, CSSD, ​CSCS

Science-based consulting and coaching

Services

Nutrition Consultation & Plan (60 min) ($260 CAD)

Nutrition & Exercise Consultation & Plan (90min) ($360 CAD)

Follow Me

​

Get to Know Dr. Eric Williamson

Combining science and personalized coaching for long-term results

Track Record

Qualifications

Team clients

Research publications

In the media

Assistant Professor, York University, Faculty of Health

Former Director of Nutrition, Canyon Ranch Health and Wellness Resort

Registered Dietitian (RD)

PhD, Exercise Science (Exercise, Nutrition and Metabolism), University of Toronto

Master of Science (MSc), University of Toronto

Certified Specialist in Sports Dietetics (CSSD)

Certified Strength and Conditioning Specialist (CSCS)

​ Selected Awards

​Teaching Award in Interprofessional Education, Trillium Health Partners (2022)

Young Investigator Award, Gatorade Sport Science Institute and American College of Sports Medicine (2018)

​

​ Eric has had the privilege of working with some exceptional teams.​ ​

Oshawa Generals (OHL)

University of Toronto Men’s Varsity Basketball team

Hannah McKeand’s Ultra-Endurance Polar Expedition Training Company

HealthOne Medical and Wellness Centre

Hynes Performance Powerlifting and Strength Coaching

Wells Global Health Consulting Firm (Dr. Greg Wells)

NYAC’s Novice to International Swimming Club