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.

TRAINING · The Definitive Guide

The complete evidence guide to exercise and body composition

The three variables marketed hardest in fitness — exercise type, weight load, and workout intensity — were each tested independently by different research teams across different decades. This guide holds all nine analyses together for the first time, including the tensions between them and the one question nobody can answer yet.

Listen

Myths we killed 3

Cardio is better than weights for fat loss

You need to lift heavy to build muscle

HIIT burns significantly more fat (afterburn effect)

7 studies 6 meta-analyses Triple-verified Explore cluster →

Banana & Blueberry Smoothie

breakfast

Banana & Blueberry Smoothie

5 min · 392 kcal

Yogurt with Pineapple, Nuts & Honey

snack

Yogurt with Pineapple, Nuts & Honey

3 min · 400 kcal

Avocado Toast with Scrambled Eggs

breakfast

Avocado Toast with Scrambled Eggs

10 min · 704 kcal

More guides

CARBS

Carbs and body composition: everything the evidence actually says

10 studies · 4 RCTs

View cluster →

SUPPLEMENTS

The Supplement Sort: What Eight Research Teams Found When They Tested Everything on the Shelf

8 studies

View cluster →

PROTEIN

Protein Intake: What 9 Studies Found (and What the Internet Added)

9 studies · 4 RCTs

View cluster →

FAT LOSS

How fat loss actually works

5 studies

View cluster →

MEAL TIMING

When You Eat vs. What You Eat: 5 Trials, 774 People

5 studies · 3 RCTs

View cluster →

SLEEP & RECOVERY

The Definitive Guide — coming soon

fat-loss

Healthy food controlled what they ate. It did not control how much.

Stanford Built the Healthiest Diet Possible. Some People Gained 10 kg.

2 min read 468 words

Supplements

Within twelve weeks, creatine can restore your muscles’ energy reserves to 85 to 90% of what they carried decades ago.

Creatine After 50: The First 32 Weeks Matter Most

3 min read 573 words

Supplements

Your diet carries a 31 to 67% surplus of every essential amino acid. That surplus absorbs collagen's gaps comfortably.

Collagen Scores Zero as Protein. Your Body Disagrees.

2 min read 524 words

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.

Skeptic Protocol → Our Manifesto →

Library

FitChef Audio · 1:18