Evidence-Based Articles
10 articles
- Nutrition
How Many Carbs Can You Eat on Keto?
Most ketogenic plans cap carbs around 20–50 g a day. Here's what that looks like on a plate — and how to set fat and protein targets that fit your body. - Nutrition
How Do You Know If Your Gut Is Healthy?
Comfortable digestion, regularity, and steady energy are the everyday signs of a healthy gut. Here's what feeds your microbiome — and what starves it. - Nutrition
What Is an Anti-Inflammatory Diet? Foods to Eat and Limit
An anti-inflammatory diet isn't a product — it's a pattern: vegetables, fruit, fish, nuts, olive oil, and less ultra-processed food. See where you stand. - Fitness & Metabolism
How Are Calories Burned Calculated? A Guide to Energy Expenditure
Discover how your body burns energy throughout the day, the role of MET values in exercise, and how to accurately track your daily calorie burn. - Fitness & Metabolism
What Is Metabolic Age and What Does It Say About Your Health?
Learn how your metabolic age compares to your actual age, what drives your basal metabolic rate (BMR), and actionable steps to improve your metabolic health. - Fitness & Metabolism
What Is Lean Body Mass and Why Does It Matter More Than Weight?
Learn how to calculate your lean body mass, the difference between lean mass and body fat, and why building muscle is the key to a healthy metabolism. - Nutrition
How Much Water Should You Drink a Day?
Forget the 8-glasses rule. How much water you really need depends on your size, activity, and climate — here's how to find a target that fits your body. - Weight Loss
How Long Does It Take to Lose Weight? A Realistic Timeline
Safe weight loss takes longer than reality TV suggests. Here’s a realistic timeline by goal — and why the scale stalls partway through. - Fitness Training
How to Keep Muscle While Losing Weight
Lose weight the wrong way and up to a quarter of it can be muscle. Three evidence-based levers keep the scale moving while protecting your strength. - Nutrition
How Much Protein Do I Really Need?
The RDA is a floor, not a goal. Here is how much protein the evidence supports for muscle, fat loss, and healthy aging — and how to hit it.