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.
Plant proteins deliver less leucine per gram, score lower on digestibility, and come packed with more calories per gram of protein than animal sources. This guide covers the three adjustments that close the gap for athletes eating 1.6 to 2.2 g/kg on plants.
The 18-meal home-cooking rule gives active adults a practical weekly ratio: cook 18 or 19 meals from controlled ingredients, then spend 2 or 3 restaurant meals intentionally. Here is how to adjust the ratio for fat loss, performance, longevity, and real life.
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.
Athletes lose zinc through sweat and urine, hard training drives their blood levels down for reasons unrelated to intake, and the testosterone claim behind most zinc pills falls apart in well-fed athletes. Here is the evidence-based read on status, immunity, dosing, and the copper cost.
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.
