Protein for Weight Loss, How Much You Actually Need Per Day
Protein for weight loss: 1.2 to 1.6 g/kg a day per 2026 US guidelines, plus kidney and 30 g myths.
Weight Loss
Fasted Cardio, Why Burning More Fat Didn’t Mean Losing More
Fasted cardio burns more fat during the workout, but a 4-week trial found no real difference in fat loss vs fed cardio. Here’s what the research shows.
Liquid Calories, Why Your Body Doesn’t Count Them the Same
Liquid calories: a 4-week trial found solid-food calories got almost fully offset later, but the same calories as soda caused weight gain. Here’s why.
Ultra-Processed Food, Why the Same Calories Meant 500 More
Ultra-processed food and weight loss: an NIH trial matched calories and macros exactly, and people still ate 508 more calories a day and gained weight.
Ultra-Processed Food, Why the Same Calories Meant 500 More
Ultra-processed food and weight loss: an NIH trial matched calories and macros exactly, and people still ate 508 more calories a day and gained weight.
Apple Cider Vinegar for Weight Loss, The Real 12-Week Number
Apple cider vinegar for weight loss: a 12-week RCT found 30ml daily led to 1.9kg more weight loss than placebo. Here’s the real, dose-dependent number.
Water Before Meals, Why It Worked in One Study Not Another
Water before meals: a 12-week trial found 500ml before each meal led to 44% more weight loss in adults 55-75, but younger-adult evidence is mixed.
Sleep and Weight Loss, You’re Under-Sleeping Not Overeating
Sleep and weight loss science: a 2010 trial found 5.5 hours of sleep cut fat loss by 55% vs 8.5 hours. Here’s what the hormone data actually shows.
You Overate Last Night, Here’s What Actually Helps the Next Day
You overate last night. Real fat: ~60g per 1,000 extra kcal. Scale spike is water and glycogen. Fasting tomorrow spikes cortisol and backfires.
Mediterranean Diet for Weight Loss, Why It Keeps Winning Every Year
Mediterranean diet tops every ranking because the evidence is real. PREDIMED: 30% lower cardiovascular risk, 7,447 participants. No calorie obsession.