Blog
Learn to eat better, train smarter and live healthier.
1500 calorie Mediterranean diet: full weekly meal plan
A ~1500 kcal Mediterranean weekly meal plan with legumes, fish and measured olive oil. What the trials show and how to adapt it to your calories.
11 min
Muscle mass percentage: what is normal for your age and sex
What muscle mass percentage is normal in men and women, what the MRI-measured data actually says, and why the by-decade chart circulating online does not exist.
Luteal phase: what it is, symptoms and what to eat
What the luteal phase is, why you are genuinely hungrier (and by how much), what the evidence says about metabolism, temperature and cravings, and why cycling…
Follicular phase: what it is and how to actually use it
What the follicular phase is, what genuinely changes in your body, and why the trial that tested "train hard in the follicular phase" found no advantage.
Ovulation: what it is and how it affects your training
What ovulation is, why almost nobody ovulates on day 14, what the evidence says about knee injury risk — and the one thing shown to actually reduce it.
Calorie counting apps: free or paid? What you are actually paying for
What is genuinely free in a calorie app, what costs money and why. The four business models, what you pay with in each — and when paying is not worth it.
Iron and your period: what to eat while you bleed
How much iron you actually lose with your period, why you can be low without being anaemic, what the evidence really says about period pain, and why losing…
Healthy eating when working from home: the fridge is five metres away
If you eat more at home, it is probably not because you are hungrier: it is because opening the fridge costs nothing.
Does eating at night make you gain weight? What meal-timing science says
Eating at night does not cause weight gain by itself — daily totals do. But timing is not neutral either. What chrononutrition shows, and 7 practical dinner…
September reset: how to lose the summer weight without a crash diet
September is the second January. How to lose vacation weight for real: a gentle deficit, protein, meal prep and photo logging — the realistic plan.
Get in shape this September: the realistic 12-week plan
September to December is exactly 12 weeks — the honest timeline to get in shape. Strength, steps, protein and logging: the plan that survives October.
Losing weight as a man: where the fat goes and why the gym alone won't do it
Why male fat goes to the belly, why your energy expenditure doesn't drop with age, and why training without touching your food gets you little. No hype.