No bro-science. No fads. Just peer-reviewed research and proven results.
Every month, a new diet trend explodes on social media. Keto. Carnivore. Raw vegan. Juice cleanses.
Here's the truth: 99% of diet advice online is complete garbage.
It's anecdotes. It's cherry-picked studies. It's influencers selling supplements.
We only recommend what's proven in peer-reviewed research. Replicated across multiple studies. Accepted by the scientific community.
No shortcuts. No magic pills. Just what actually works.
Meal frequency has zero impact on metabolic rate. Eat 2 meals or 6 meals—doesn't matter.
Eat in a deficit with high protein = fat loss. Eat in a surplus with high protein = muscle gain. It's that simple.
On Protein: Meta-analysis of 49 studies shows 1.6g/kg is the sweet spot for muscle gain. More doesn't hurt, but offers diminishing returns.
On Carbs: Low-carb and high-carb diets produce identical fat loss when calories and protein are matched. Pick what you prefer.
On Meal Timing: Anabolic window exists but it's 4-6 hours, not 30 minutes. Don't stress about immediate post-workout shakes.
On Supplements: Only creatine and protein powder are proven effective. Everything else is optional at best, waste of money at worst.
"In God we trust. All others must bring data." - W. Edwards Deming
Your body doesn't have a clock. Total daily intake matters, not timing.
Eat carbs at midnight in a caloric deficit? You'll still lose fat. Math > myths.
Science doesn't care about your feelings. It just is.
Calories matter. Protein matters. Everything else is details.
Follow proven principles. Ignore fads. Trust the data.
Results follow when you stop chasing magic and start following physics.