Blog
Learn to eat better, train smarter and live healthier.
Supplements11 min
Protein powder: types, differences and which one to choose (and whether you need it)
Whey, casein, soy, pea or rice: what differs and which to choose. Matching the leucine in 25 g of whey takes about 38 g of pea protein.
Fitness11 min
Gym mistakes that stall your progress: 10 errors and how to fix them
10 gym mistakes that hold back strength and muscle: too few sets, 1-minute rests, under 1.6 g/kg of protein or short sleep. What the evidence says.
Technology11 min
Big data, AI and personalized nutrition: what actually works
AI calorie counts from a photo were off by 36% on average in a 2025 study. What big data, DNA tests and glucose sensors really do for your diet.
Weight Loss19 min
How to lose weight: the definitive science-based guide (2026)
How to lose weight in 5 steps: a 300-550 kcal daily deficit, 1.6 g/kg of protein, strength training and sleep. Worked numbers and checked studies.
Wellness11 min
What time to eat dinner: ideally 2-3 hours before bed (according to the research)
Ideally, finish dinner 2-3 hours before bed: if you go to bed at 11 pm, eat by 8-9 pm. What the trials show and when the rule changes.
Healthy Habits11 min
Emotional hunger vs real hunger: how to tell them apart and what to do when you eat from anxiety
A 7-sign table to tell emotional from physical hunger, what triggers it and what works: short sleep adds 385 kcal a day across 11 studies.
Nutrition7 min
How to read nutrition labels: the guide every consumer needs
Learn to interpret nutrition labels on supermarket products. Hidden ingredients, marketing traps, and which numbers actually matter.
Wellness10 min
Stress, cortisol and weight: what the studies really show (and what is myth)
Cortisol rises 50-75% within 30 minutes of waking, and that is normal. What studies say about stress, belly fat, ashwagandha and what actually works.
Supplements8 min
Creatine: the most studied supplement in the world (complete guide)
Everything about creatine: what it is, how to take it, dosage, side effects, types, and why it is the safest and most effective supplement.
Fitness10 min
Cardio vs weights: which is better for fat loss (what the trials show)
Over 8 months, cardio removed 1.7 kg of fat and weights 0.3 kg, but only weights added muscle. Calories per session and a sample week.
Nutrition11 min
Foods that seem healthy but aren’t: 10 examples with their calories and sugar
A 240 ml glass of orange juice has 20.8 g of free sugar and a fruit yogurt 23.8 g. 10 healthy-looking foods with their calories and a simple swap for each.
Fitness11 min
20-minute HIIT to burn fat: the session step by step and what the science says
A timed 20-minute HIIT workout, at home or on a bike, plus the evidence: it cuts as much fat as steady cardio with about 40% less training time.