Evidence-based nutrition

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The Intensity Paradox: 23 Studies, 1,332 People, One Surprise The largest controlled analysis of exercise intensity in older adults found that moderate and high-intensity exercise produce statistically similar cardiovascular… Fosstveit et al. · 2024 · Scandinavian Journal of Medicine & Science in Sports · n=0
What 57 Studies Found About Your Step Count (Not 10,000) The largest step-count meta-analysis ever published found that health benefits from walking plateau at around 5,400 steps per day —… D et al. · 2025 · The Lancet Public Health · n=161
The Afterburn Effect Is Real — and It Doesn’t Matter The afterburn advantage is statistically real but clinically trivial — less than half a percent of body fat, roughly 5… al. et al. · 2023 · International Journal of Environmental Research and Public Health · n=807
The Interference Effect, Tested in 43 Studies Combining cardio and strength training has no meaningful effect on muscle growth — the difference across 43 studies and 1,090… Schumann et al. · 2022 · Sports Medicine · n=1,090
Cardio vs. Weights: The 1 kg Gap Nobody Mentions The fat loss difference between cardio and weights is approximately 1 kg across 36 studies. When total work is equalized,… Lafontant et al. · 2025 · Journal of the International Society of Sports Nutrition · n=1,564
The Constrained Energy Model: More Exercise Won’t Burn More Above a moderate activity level, your body's total daily calorie burn plateaus — additional exercise gets metabolically absorbed rather than… Pontzer et al. · 2016 · Current Biology · n=332
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FitChef creates nutrition content people love — and uses AI to check every data point we publish against peer-reviewed research. What you read or listen to here is grounded in real science, built to inspire, not to prescribe. This is not medical advice. Always consult a qualified professional before making health decisions. Read our disclaimer

FitChef is a digital publisher and evidence synthesis platform. We aggregate and structure publicly available research for informational purposes. FitChef does not perform original clinical research, provide medical advice, or offer treatment recommendations. Certainty tiers reflect the volume and agreement of the underlying evidence, not an editorial endorsement of study quality. Consult a qualified healthcare professional before making changes to your diet or exercise regimen.

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