Blog
Learn to eat better, train smarter and live healthier.
Nutrition12 min
Acid reflux and gastritis: what to eat, what to avoid and which habits help
What to eat with acid reflux or gastritis, and which habits have evidence: losing excess weight, no food 3 hours before bed, raising the bed head 20 cm.
Nutrition11 min
Protein for older adults: how to slow muscle loss (sarcopenia)
With age you lose muscle (sarcopenia), and that costs strength and independence. How much protein an older adult needs, how to spread it.
Nutrition12 min
Irritable bowel syndrome (IBS): the FODMAP diet and what to eat
What irritable bowel syndrome is, what FODMAPs are and how the low-FODMAP diet works in 3 phases. What to eat, what to avoid and why to do it with a dietitian.
Nutrition11 min
Lactose intolerance: symptoms, what to eat and how to live with it
What lactose intolerance is, what symptoms it causes and how to tell it apart from milk allergy. Which dairy you tolerate better.
Nutrition10 min
Gas and flatulence: causes and how to reduce it through diet
Why you have a lot of gas: swallowing air, fermenting foods, eating fast or intolerances. What to eat to reduce flatulence.
Fitness12 min
Body recomposition: how to lose fat and gain muscle at the same time
Can you lose fat and gain muscle at the same time? Evidence-based guide: who it works for, how much protein, what deficit to use.
Fitness15 min
Bulking and cutting: how big a surplus, deficit and weekly rate
Bulk: +10% calories to gain 0.25-0.5% of your bodyweight a week. Cut: about −20% to lose 0.5-1% a week on 2-2.4 g/kg protein. Worked 75 kg example.
Fitness11 min
Fasted training: does it burn more fat? What the science says
Fasted training burns more fat during the session, but do you lose more weight? What the evidence says, whether you lose muscle, perform worse and who it suits.
Supplements12 min
Pre-workout supplements: what really works (and what is marketing)
Caffeine, creatine, beta-alanine, citrulline: which pre-workout ingredients have real evidence, at what doses, and why most commercial tubs are marketing.
Fitness12 min
How to get stronger: the practical guide (strength vs hypertrophy)
How to genuinely gain strength: how it differs from hypertrophy, how many reps, progressive overload, how long to rest, what to eat and how to measure progress.
Nutrition11 min
Electrolytes and sports hydration: when you really need them
What electrolytes are, what you lose when you sweat and when sports drinks are needed. Sodium, cramps, the danger of overdrinking and how to hydrate.
Nutrition10 min
How many meals a day should you eat? What the science says
Eating 5-6 small meals does not speed up your metabolism or burn more fat. What the evidence says about meal frequency, muscle and how to pick what fits you.