The Library
The science, made simple
One belief at a time. Each entry takes a common claim, shows what people actually believe, refutes it, and gives you the primary sources so you can check it yourself. I don't want you to trust me, I want you to check the studies.
- MetabolismGREEN
Your metabolism isn't broken
Adjusted for lean mass, metabolism is flat from about age 20 to 60. What changed is your muscle and your habits, not your age.
Read the evidence - Fat lossGREEN
Lean, not light
Chasing the scale builds a lighter, softer, weaker body. The target is composition: low body fat, high muscle. Measure waist, photos, and strength, not the morning number.
Read the evidence - NutritionGREEN
You can eat more than you think
A lean, trained body gets to eat more, not because muscle is a furnace, but because it moves more energy through the day and sends food to muscle and glycogen instead of fat.
Read the evidence - MetabolismGREEN
Muscle isn't the calorie furnace you think
A pound of muscle burns about 6 calories a day at rest, not 50. The reason to lift is partitioning and strength, not a resting-burn miracle.
Read the evidence - TrackingGREEN
Weighing your food isn't obsessive , it's the shortcut
Eyeballing portions is wrong by a third or more, almost always in the direction that stalls you. A scale removes the guesswork, and with a repeatable plan it costs seconds a day.
Read the evidence - Fat lossGREEN
The diet you pick barely matters
Keto, carnivore, fasting , matched for calories and protein, they lose the same fat in head-to-head trials. The mechanism is the fundamentals, not the brand. The best diet is the one you'll actually keep.
Read the evidence - MaintenanceGREEN
You didn't lack willpower , you lacked a maintenance system
Regain after a diet is the rule, not a character flaw. Your biology defends fat, and even the strongest interventions rebound when they stop. The thing that keeps it off is a system, not heroics.
Read the evidence