Guides, research, and playbooks for health, nutrition, and training
A coach-led plan for adults who want to build muscle. Train with progressive overload, choose maintenance or a small surplus, set up Build Muscle in Fuel, hit a realistic protein target at ordinary meals, and review your lifts and weight trend together before changing calories.
A coach-led plan for gradual weight loss built on a calorie target you can repeat, familiar meals, two strength sessions a week and a weekly review that tells you when to hold and when to change one thing.
Eat for the training you do without chasing a new body weight. Set up Fuel's Maintain goal around your training week, build a training day and a rest day you can repeat, and judge each week by how you train and recover.
A coach-led plan for recreational runners and cyclists preparing for a race or sportive. Match meals to training days, rehearse long-session fueling, set up Maintain in Fuel, and review each week against how the training actually went.
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.
Levothyroxine needs about 30 to 60 minutes away from breakfast and coffee and about four hours away from calcium and iron supplements. Here is how to build a morning, early-breakfast, or bedtime routine that keeps TSH stable.
Pick a MyFitnessPal replacement by the reason you want to leave. Compare Cronometer, MacroFactor, Fuel and Lose It! on nutrient detail, adaptive targets, coaching, cost and what you can carry over, and see when staying with MyFitnessPal makes more sense.
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.
Cyclists taking a ketone monoester during training averaged about 4% higher 30-minute power than placebo at week 7. Ketone-IQ, a different molecule, raised blood ketones at the Cape Epic without measured recovery or sleep gains.
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.
In mice, fiber-starved microbes eat the gut's mucus layer. In a U.S. EHR cohort with linked dispensing data, 53.6% of adults with overweight or obesity discontinued GLP-1 treatment within a year. Ultra-processed menus added 500 calories a day. A checked roundup of the Sep 21, 2026 Huberman Lab episode.
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.
