Nutrition
Protein and muscle: how much you need and when to eat
What 0.8 g per kg means, how training raises muscle sensitivity, and how to distribute protein to build strength and protect muscle.
Fasting and performance: align eating with circadian
How a daytime eating window can support energy, sleep, and recovery without sacrificing performance, with examples and adjustments.
Vitamin D: how to test and supplement with confidence
A cautious guide to testing 25(OH)D and supplementing vitamin D safely, with monitoring, context, and habits that matter.
Insulin resistance: 7 practical levers you can use
Seven practical levers for insulin resistance: training pulses, meal timing, protein, sleep, and simple ways to track progress.
Metabolism and mental health: an integrated approach
How metabolism, sleep, and food shape mood. An integrated approach with practical habits and guidance on when to seek help.
Quitting coffee for 30 days: real changes explained
What changes when you quit coffee for 30 days: adenosine, withdrawal, sleep quality, and real energy, plus taper tips.
16 to 18 hour fasting: benefits and a safe protocol
How to fast 16 to 18 hours safely: thermogenesis, circadian timing, autophagy support, and a progressive protocol.
Omega 3 and muscle: a practical evidence guide
How to use omega 3 to support muscle building, recovery, and strength. Food, supplements, testing, and mistakes explained clearly.
Vitamin D: useful levels and habits that help health
Improve vitamin D with sunlight, diet, and supplements without mistakes. Which levels relate to health, when to test, and how to avoid excess.
From groceries to health: lowering chronic risk
A practical framework to reduce chronic disease risk: real food, daily movement, better sleep, and an environment that makes healthy habits easier.
Signs of liver damage: symptoms and next steps
Learn common liver warning signs, when to request labs, and which daily habits support liver health without relying on “detox” shortcuts.
Supplements with criteria: creatine, omega-3, vitamin D
Before buying supplements, use a simple framework: goal, dose, quality, and testing. A look at creatine, omega-3, vitamin D, and more.
Inner thigh fat: why it’s stubborn and how to lose it
Thigh fat can be tied to muscle quality and intramuscular fat. Learn what makes it stubborn and a practical plan with strength, walking, and sleep.
Hidden sugar: where it hides and how to cut it
Sugar isn’t only in sweets. Juice, bread, and cereal can spike glucose. Learn how to spot hidden sugar and reduce it with a simple plan.
Ultra-processed foods and dopamine: regain control
Ultra-processed foods are engineered to drive appetite. Learn why they feel addictive and build a practical plan to eat better without brute willpower.