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.
Glycerol plus fluid holds extra water before long hot races. Combined with sodium it retains more than either alone. A 2025 field half-marathon still finished in the same time. Dose, timing, WADA status, and who should skip it.
Imaging shows percent visceral fat often falls faster than percent abdominal subcutaneous fat during modest weight loss. Aerobic work can cut VAT even when scale weight holds. Rank the deficit, cardio, lifting, alcohol, liquid sugar, and sleep, then track waist under a fixed protocol.
A week of food logs reveals more about you than most medical records, and the law most people assume protects it usually does not apply. Here is the full data-flow map for AI nutrition apps, the rules that actually govern them, and a 10-minute audit.
Late eating can affect hunger and energy expenditure. Controlled trials explain what that means for fat loss, meal timing, training, and reflux.
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.
Leucine research, flexible dieting, metabolic adaptation, and the seed oil debate, drawn from Dr. Layne Norton's own published research and long-form interviews.
The anti-inflammatory diet is not one clinical protocol. It is a food-scoring concept built on the Dietary Inflammatory Index, with randomized evidence in rheumatoid arthritis and metabolic syndrome and limited case-series and cohort evidence in IBD.
