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.

The Definitive Guide

How Much Fat Per Day? Three Research Programs, One Answer Nobody Assembled

You typed one question. The evidence answered three. Weight, body composition, and hormones each have their own answer from independent research — and until now, nobody put them together.

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Myths we killed 4

Cutting fat will tank your testosterone

You need 40%+ fat for testosterone optimization

Seed oils are bad for body composition

Eating less fat is the key to losing weight

5 studies 3 RCTs 2 meta-analyses Triple-verified Explore cluster →

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Salad with Fried Salmon, Avocado & Pesto Dressing

15 min · 971 kcal

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Salad with Bell Pepper & Cheese

5 min · 550 kcal

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Shrimp & Avocado Salad with Spicy Dressing

15 min · 568 kcal

What the evidence says

Does Eating Fat Make You Fat? What 57,000 People Show Eating fat doesn't make you fat. Eating more calories than you burn does — and fat just happens to pack a lot of calories into a small amount… 3:00 · 8 studies

How Many Grams of Fat Per Day? The Answer Has Three Parts Scientists looked at the fat question from three sides. A massive review of 37 studies found that how much fat you eat does not decide whether you gain… 3:00 · 5 studies

Does It Matter Which Type of Fat You Eat for How Your Body Looks? Scientists fed lean people identical calorie surpluses with either saturated fat (palm oil) or polyunsaturated fat (sunflower oil) and used MRI to see what happened inside their bodies.… 2:55 · 3 studies

How much fat do you need to keep your testosterone normal? Scientists looked at what happens to men's testosterone when they eat very little fat. Six older studies found it drops a bit — but only when fat went… 2:50 · 2 studies

The papers we actually read

The 6 Studies Behind ‘Low Fat Kills Your T’ A 2021 meta-analysis found a small-to-moderate testosterone drop on extreme low-fat diets in 206 men — but a larger 2025… Whittaker et al. · 2021 · Journal of Steroid Biochemistry and Molecular Biology · n=206

One Cooking Oil Built 3x More Muscle. The Scale Never Noticed. Same 750-calorie surplus, same 1.6 kg on the scale — but sunflower oil built nearly 3x more lean tissue than… Rosqvist et al. · 2014 · Diabetes · n=37

57,000 People Tried Low-Fat. Here’s What They Lost. Across 37 clinical trials and 57,079 adults, cutting fat from the diet produced an average weight loss of 1.42 kg… L et al. · 2020 · Cochrane Database of Systematic Reviews · n=57,079

Hall 2021: Keto vs Plant-Based — <em>Who Actually Ate More?</em> In twenty adults locked in a metabolic ward, the keto diet produced 689 extra calories per day with identical hunger… Hall et al. · 2021 · Nature Medicine · n=20

Low Carb vs Low Fat: <em>What 609 Dieters Found</em> After 12 Months In 609 adults followed for 12 months, the difference between healthy low-carb and healthy low-fat was just 0.7 kg —… Gardner et al. · 2018 · JAMA · n=609

Nutrition

Two eggs this morning. Maybe three on Sunday. The pan is warm, the count is automatic, and somewhere behind the routine a number keeps running — a ceiling you absorbed from a parent or a headline and never bothered to check. The ceiling was 300 milligrams of dietary cholesterol per day — and in 2015, the US Dietary Guidelines and the American Heart Association both removed it. The institutions that created the limit dismantled it, citing the weak link between the cholesterol you eat and the cholesterol in your blood.

The Egg Limit That Disappeared

2 min read 424 words

Nutrition

Avocado oil, 520°F. Grapeseed, 485°F. Olive oil, somewhere around 375°F. Every smoke point chart arranges cooking oils the same way, and the lesson lands fast — olive oil is for drizzling, and anything involving real heat needs an oil with a higher number.

The Cooking Oil Safety Ranking Runs Backwards

2 min read 482 words