Evidence-based nutrition
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Every claim verified against peer-reviewed research. Every guide narrated so you can listen while you cook. Every meal plan built for your body.
127
Studies
146
Claims
21
Guides
644
Shorts
1,000+
Recipes
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PROTEIN
Protein Intake: What 9 Studies Found (and What the Internet Added)
9 studies · 4 RCTs
PLANT-BASED FITNESS
Plant Protein Builds the Same Muscle — and One Area Does Better
6 studies · 1 RCTs
MINDSET & ADHERENCE
Why Diets Fail (And Why It Was Never About the Diet)
7 studies · 3 RCTs
MEAL TIMING
When You Eat vs. What You Eat: 5 Trials, 774 People
7 studies · 4 RCTs
SATIETY & APPETITE SCIENCE
Hunger Is Simpler Than You've Been Told
7 studies · 1 RCTs
ALCOHOL & BODY COMPOSITION
What is alcohol actually doing to a body that trains?
4 studies · 1 RCTs
CARDIO & CONDITIONING
Three meta-analyses asked different cardio questions. Same answer.
7 studies
TRAINING
The complete evidence guide to exercise and body composition
8 studies
EXERCISE SELECTION
Exercise selection for muscle growth: 6 debates, 1 real variable
6 studies · 2 RCTs
DIETARY FAT
How Much Fat Per Day? Three Research Programs, One Answer Nobody Assembled
5 studies · 3 RCTs
SUPPLEMENTS
The Supplement Sort: What Eight Research Teams Found When They Tested Everything on the Shelf
8 studies
MICRONUTRIENTS & MINERALS
Six Mineral Supplements Tested. One Rule Predicted Every Result.
6 studies
FOOD SCIENCE & BIOAVAILABILITY
What your body actually absorbs from your food
7 studies · 4 RCTs
WOMEN’S FITNESS & HORMONES
Women, Hormones, and Training: What 78 Studies, 3 Life Stages, and Nearly 3,000 Women Actually Found
6 studies
AGING & MUSCLE PRESERVATION
What 300+ trials found about your muscles after 40
10 studies
CALORIES & METABOLISM
Calories and Metabolism: Your Engine Is Fine, Your Gauge Is Broken
8 studies
SLEEP & RECOVERY
Sleep and Muscle Growth: What 15 Studies Actually Found
8 studies · 4 RCTs
RECOVERY
Recovery: What Works, What Doesn't, and What's Quietly Costing You Muscle
7 studies · 1 RCTs
CARBS
Carbs and body composition: everything the evidence actually says
10 studies · 4 RCTs
CHRONONUTRITION & SHIFT WORK
The Definitive Guide — coming soon
Science in two minutes
All shorts →
Protein
Two packs on the kitchen counter. Chicken breast: twenty-four grams of protein per hundred. Quorn: fourteen. The maths is quick, and the verdict quicker — chicken delivers nearly twice the protein in the same weight of food.
Quorn vs Chicken: What the Protein Number Actually Predicts
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