Blog
Learn to eat better, train smarter and live healthier.
Nutrition10 min
Flexible Dieting (IIFYM): What It Is, How to Calculate Your Macros and What the Science Says
Flexible dieting (IIFYM): what 8 studies say versus rigid dieting, how to calculate your macros, and a 2,000 kcal day with 130 g of protein that adds up.
Supplements9 min
Magnesium: What It Does, How Much You Need, Deficiency Symptoms and Best Food Sources
What magnesium does, how much you need (300 mg a day for women, 350 mg for men according to EFSA), deficiency symptoms and foods with mg per serving.
Recipes11 min
Filling Low-Calorie Dinners: What Makes a Dinner Satisfying, Plus 7 Examples in Grams
Filling dinners that keep you full on few calories: what fills you up (protein, volume, water) and 7 dinners in grams, 346-441 kcal with 28-43 g protein.
Recipes12 min
Homemade Protein Shakes: 7 Without Protein Powder and 2 With Whey, in Grams With Their Macros
Homemade protein shakes without protein powder: 7 recipes with milk, Greek yogurt, egg whites or tofu, 23 to 41 g of protein, plus 2 with whey.
Technology11 min
How Calorie Counting From a Photo Works: What the AI Does and How Accurate It Is
Is counting calories from a photo reliable? How the AI does it and how far off it is: in one study, the average calorie error was 35.8%. And how to correct it.
Weight Loss9 min
Weight Loss Plateau: Why You Stop Losing Weight and How to Break It
Why weight loss stalls: keeping off 10% of your weight can cut daily energy burn by 20–25%. How to spot a real plateau and break it without extreme diets.
Fitness7 min
Rest and Recovery: Why Muscle Grows When You Are NOT Training
Muscle grows during rest, not during training. How many rest days you need, how to recover better, what DOMS means and why sleep is the key.
Supplements10 min
Collagen: Does It Actually Work or Is It Just Marketing?
A 2025 meta-analysis of 23 trials found skin benefits only in industry-funded collagen studies. What the evidence says on skin, joints and protein.
Fitness11 min
Exercises to improve your posture if you sit all day
8 posture exercises with sets and reps for people who sit at a desk all day. In one trial, 2 minutes a day reduced neck and shoulder pain in 10 weeks.
Recipes11 min
Salads that actually fill you up: 6 recipes with grams and calories
6 meal salads from 483 to 585 kcal with 29-56 g of protein, with the grams of every ingredient (USDA) and a measured dressing so they keep you full.
Wellness11 min
Blue Zones: what the longest-lived people eat and how much is down to diet
What people eat in Okinawa, Sardinia, Nicoya, Ikaria and Loma Linda, why Okinawan men fell to 43rd in Japan, and what we really know about the diet.
Technology11 min
Smartwatch and health: which metrics matter and which ones fail
Steps and resting heart rate are reliable; calories are not: in a study of 7 watches, none got below 20% error. Which metrics to watch and what to do with them.