Research

The literature, read and rated

Getting lean isn't a mystery, it's a settled question buried under noise. So I read the science: thousands of findings pulled from peer-reviewed papers, each rated for how strong the evidence is and traced back to its source. No opinions, no hype, just what the studies actually show, with the source on every claim so you can check it yourself.

28k: findings catalogued
21k: rated strong or good
13k: source papers

Browse the evidence How this works

Challenge the noise

The myths, weighed
Common claims, each weighed: how much evidence refutes vs. supports it.
15 myths
The excuses, weighed
The voice that talks you out of it, every line, weighed against the science.
9 excuses

By mechanism

Hormonal9.0k
Insulin, leptin, thyroid, the signals behind hunger and storage.
Energy balance5.6k
Calories in vs out — the master lever.
Mixed4.2k
Claims spanning multiple mechanisms.
Adherence2.8k
The behaviours that make a plan actually stick.
Macro partitioning1.7k
Where the calories go: muscle vs fat.
Cellular1.2k
What happens inside the cell.
Micronutrients & recovery1.2k
The inputs that keep the system running.
Metabolic adaptation1.1k
How the body fights back as you diet.
Neural582
Appetite, reward, and the brain's role.
Molecular360
Pathways at the molecular level.