Learn to eat better, train smarter and live healthier.
A 1300 calorie meal plan for 7 days, in grams and added up with USDA data (1284-1309 kcal and 107-114 g of protein a day), plus who it does not suit.
A 2500 calorie meal plan for 7 days, in grams and added up with USDA data (2489-2517 kcal and 164-168 g of protein a day), for muscle gain or maintenance.
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.
A chart by age and sex with the study behind every figure: on average, 30.6% muscle in women and 38.4% in men. And why your scale shows another number.
The luteal phase lasts 12.4 days on average. Intake rises (168 kcal/day in a meta-analysis), resting metabolism barely moves, and here is what to eat.
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.
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.
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.
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…
If you eat more at home, it is probably not because you are hungrier: it is because opening the fridge costs nothing.
No: eating at night does not cause weight gain by itself; total calories rule. But very late dinners raise glucose and hunger. What trials show and how to eat.
Snap your food and, in about 15-25 seconds, see its calories and macros.
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