The evidence, written plainly.
Short pieces on the studies behind each rule in the plan, and on the claims the category makes that the evidence doesn't support. Every number carries a named source.
The 3 PM crash is your lunch talking
The afternoon dip is partly built into your biology — but the size and shape of lunch decides how hard it hits. Plain food fixes most of it; a 10-minute walk fixes the rest.
The 90-minute meal prep
One Sunday session, five weekday lunches, 35–45 g of protein in every container. The math, the timeline, and the honest food-safety fine print.
Lifting before breakfast: what fasted training actually changes
The garage session happens at 5:30 a.m. or it doesn't happen. Here's what training on an empty stomach costs you — and the short list of cases where eating first actually wins.
This vs. that: rice bowls, burritos, and the 40-gram lunch
The same fast-casual order, built three ways, priced against the per-meal protein anchor. Generic math from the USDA database — no brands, no villains.
Creatine: the boring supplement that actually works
The one supplement with a mountain of evidence behind it — the dose, the water-weight truth, and why the fancy versions are marketing.
Maintenance calories without an app
Two honest ways to find the number — a formula you can do on paper, and a bathroom scale that outranks it. No wearable required.
The 30-gram fiber target, hit cheaply
The strongest boring numbers in nutrition, and a grocery list that gets you there — beans, bags from the freezer, fruit with the skin on.
Protein math for people who cook twice a week
The daily target, split across meals you'll actually eat. Plain numbers, no powder required.