Guides, research, and playbooks for health, nutrition, and training
Discover why protein is the key macronutrient for fat loss, muscle building, and overall health. This article explains the science behind protein's role in metabolism, satiety, muscle repair, and body composition, plus how much you really need and the best sources.
A 30-minute sauna can drop roughly 0.5 to 1.5 kg of body mass in many adults, mostly from sweat and other short-term body-mass shifts, with fat too small to matter. The replacement plan, the energy expenditure math, and how to read the scale on heat days.
The 6 PM slip is one of the most reliable patterns in tracking data. The popular explanation is decision fatigue, but the construct has not held up well in replication. This piece separates what is robust from what is not, and lays out the engineering interventions that actually move evening behavior.
The emerging category where nutrition science, AI, and coaching feedback converge into one adaptive system. What it is, what the evidence supports, and why it matters for how you eat and train.
Fasted cardio raises fat oxidation during the session. It has not produced greater body-fat loss in matched training studies. This guide walks through the trial evidence, the mechanisms that explain the gap, and the narrow set of cases where fasted work is still the right call.
Peptides are real pharmacology with a wide evidence gradient. GLP-1 drugs and tesamorelin have the strongest human body-composition data, sermorelin is a legacy clinical peptide with older but real GH-axis signal, and ipamorelin/CJC-1295 stacks are mechanistically active and heavily used but outcome-light. The real risk is not the category, it is source quality, especially with grey-market vials whose supply chains trace to unregulated overseas manufacturing. This article sorts each compound by mechanism, human recomposition outcomes, and source quality so lifters can use peptides with their eyes open.
Andrew Huberman's supplement list has become internet canon, but his stack keeps changing. This review separates the short list worth copying from the speculative add-ons, the occasional tools, and the compounds that make more sense only with bloodwork and a clear use case.
