Skol & Hati

Nutrition

Food, in numbers you can act on. No meal plans, no clean-eating, no moralising about what's on your plate.

6 BREAKDOWNS

A barbell loaded with matched plates resting on a rubber mat in a garage, a matched pair of dumbbells beside it and pale dawn light spilling under the roll-up door
ᛞSkol · Nutrition5 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.
2026-08-31
A tipped glass jar spilling pale beans across a wooden board, with a bowl of green peas and two pears
ᛞSkol · Nutrition5 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.
2026-08-15
A pencil and closed pocket notebook resting on a plain bathroom scale on tile in morning light
ᛞSkol · Nutrition5 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.
2026-08-15
Five small white ceramic bowls in a row, each holding the same small mound of white powder, morning light
ᛞSkol · Nutrition5 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.
2026-08-15
Meal-prep containers of chicken and rice on a counter in warm morning light
ᛞSkol · Nutrition4 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.
2026-08-15
Steel food scale, chicken thighs on a sheet pan, yogurt, and eggs on a kitchen counter in morning light
ᛞSkol · Nutrition4 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.
2026-07-28

One sun idea. One moon idea. Once a week.

The short version of everything here, in your inbox on a Thursday. Free, and one tap to leave.

TrainingSleepRecoveryYour Numbers