Evidence-based nutrition

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The papers we actually read
Your Scale Can’t See What Menopause Does to Your Body A 17-year longitudinal study found that fat gain nearly doubles and lean mass reverses during the menopause transition — but… Greendale et al. · 2019 · JCI Insight · n=1,246
Cycle Syncing: What 78 Studies Found (Barely Anything) A meta-analysis of 78 studies found that menstrual cycle phase has a trivial effect on exercise performance — and in… McNulty et al. · 2020 · Sports Medicine · n=1,193
Hormones, Hypertrophy, and Hype (Van Every 2024 Review) According to Van Every's 2024 narrative review, acute post-exercise hormonal elevations are 'neither sufficient nor necessary' for resistance training-induced muscle… Every et al. · 2024 · Exercise and Sport Sciences Reviews
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
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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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