Evidence-based nutrition

We read the studies. You get the answers.

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The papers we actually read
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
Women Build Muscle at the Same Rate. So Why the Fear? Women and men build muscle at virtually the same relative rate. The 0.69% difference across 29 studies is too small… Refalo et al. · 2025 · PeerJ · n=2,815
Do You Need Heavy Weights to Build Muscle? 21 Studies Muscle growth was statistically identical between light and heavy weights when sets were taken to the point of complete muscular… Schoenfeld et al. · 2017 · Journal of Strength and Conditioning Research · n=21
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
Science in two minutes
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training

21 studies. 684 people. The effect size was 0.03. The dumbbells you picked up build muscle at the same rate as the barbell across the room.

Light Weights Build the Same Muscle
2 min read 547 words
training

Your fitness tracker overestimates by up to 93%. And your body doesn't add those calories anyway.

Your Fitness Tracker Burns Calories That Don’t Exist
4 min read 878 words
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