Sleep and Recovery: Muscle and Fat Loss
How much sleep you need to recover from training, what short nights do to your hormones and performance, and the habits that help you sleep better.
Intermittent Fasting: Benefits and Drawbacks
Intermittent fasting benefits and drawbacks, checked against randomized trials and reviews, with a chart that compares it to plain calorie cutting.
Neural Adaptation: Stronger Before Bigger
Neural adaptation explains why new lifters get stronger before they get bigger. What the studies show, what changes in your nervous system, and how to train it.
Exercise for Stress and Mental Health
How exercise helps mental health: less anxiety and stress, better mood and sleep, sharper thinking, and how much exercise the research supports.
Best Supplements: 4 Worth It, 3 to Skip
Protein, creatine, omega 3s and vitamin D have good research behind them. BCAAs, fat burners and testosterone boosters mostly don’t.
Strength Training and Cardio: How to Mix
How to fit strength training and cardio into the same week, depending on whether your goal is fat loss, muscle or general fitness.