Research
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 article carries the grade its sources earn.
Aug 2026 · 5 min
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.
NutritionSkol & Hati
Aug 2026 · 4 min
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.
NutritionSkol & Hati
Aug 2026 · 5 min
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.
NutritionSkol & Hati
Aug 2026 · 5 min
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.
NutritionSkol & Hati
Aug 2026 · 5 min
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.
NutritionSkol & Hati
Jul 2026 · 4 min
Protein math for people who cook twice a week
The daily target, split across meals you'll actually eat. Plain numbers, no powder required.
NutritionSkol & Hati