Evidence-based nutrition
We read the studies. You get the answers.
The research depth of PubMed. The reading experience of a magazine. The simplicity of pressing play.
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Research you trust. Stories you love. Meals you eat.
Every claim verified against peer-reviewed research. Every guide narrated so you can listen while you cook. Every meal plan built for your body.
134
Studies
154
Claims
23
Guides
723
Shorts
1,000+
Recipes
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MINDSET & ADHERENCE
Why Diets Fail (And Why It Was Never About the Diet)
7 studies · 3 RCTs
COACHING, STRUCTURE & SUPPORT
Personal Trainer, Meal Box, Group or App Coach: Each Does a Different Job
17 studies · 2 RCTs
SUPPLEMENTS
The Supplement Sort: What Eight Research Teams Found When They Tested Everything on the Shelf
8 studies
CALORIES & METABOLISM
Calories and Metabolism: Your Engine Is Fine, Your Gauge Is Broken
8 studies
TRAINING
The complete evidence guide to exercise and body composition
8 studies
CHRONONUTRITION & SHIFT WORK
Night shift, weight gain, and what actually works: the complete evidence
3 studies · 1 RCTs
PROTEIN
Protein Intake: What 9 Studies Found (and What the Internet Added)
9 studies · 4 RCTs
PLANT-BASED FITNESS
Plant Protein Builds the Same Muscle — and One Area Does Better
6 studies · 1 RCTs
MEAL TIMING
When You Eat vs. What You Eat: 5 Trials, 774 People
7 studies · 4 RCTs
SATIETY & APPETITE SCIENCE
Hunger Is Simpler Than You've Been Told
7 studies · 1 RCTs
ALCOHOL & BODY COMPOSITION
What is alcohol actually doing to a body that trains?
4 studies · 1 RCTs
CARDIO & CONDITIONING
Three meta-analyses asked different cardio questions. Same answer.
7 studies
EXERCISE SELECTION
Exercise selection for muscle growth: 6 debates, 1 real variable
6 studies · 2 RCTs
DIETARY FAT
How Much Fat Per Day? Three Research Programs, One Answer Nobody Assembled
5 studies · 3 RCTs
MICRONUTRIENTS & MINERALS
Six Mineral Supplements Tested. One Rule Predicted Every Result.
6 studies
FOOD SCIENCE & BIOAVAILABILITY
What your body actually absorbs from your food
7 studies · 4 RCTs
WOMEN’S FITNESS & HORMONES
Women, Hormones, and Training: What 78 Studies, 3 Life Stages, and Nearly 3,000 Women Actually Found
6 studies
AGING & MUSCLE PRESERVATION
What 300+ trials found about your muscles after 40
10 studies
SLEEP & RECOVERY
Sleep and Muscle Growth: What 15 Studies Actually Found
8 studies · 4 RCTs
RECOVERY
Recovery: What Works, What Doesn't, and What's Quietly Costing You Muscle
7 studies · 1 RCTs
CARBS
Carbs and body composition: everything the evidence actually says
10 studies · 4 RCTs
Science in two minutes
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Training
“So, how often do you want to see me?” The options sit on the trainer's clipboard between you, three weekly sessions, two or one, and the monthly total drops with every line down the list. You came in wanting someone to tell you the number, and now you are the one who has to say it.
The One Personal Trainer Schedule the Gym Trials Tested
BUILT TO PROVE OURSELVES WRONG
5 verification gates. 3 pipelines. 28+ kill switches.
Nothing publishes without surviving our Skeptic Protocol — the system we built to catch our own mistakes.