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Is Intermittent Fasting Bad for Women? (What the Research Says)
We've all heard that intermittent fasting is bad for women's hormones. But does the human research actually support that?
By Aadam on October 9, 2026
Articles
How Pax Lost 40 lb and Went From a Size 12 to a 4 Without Skipping Vacations or Holidays
Pax lost around 40 lb and went from a size 12 to a 4 while still enjoying meals out, vacations and holidays. Here’s how we managed calorie targets, scale fluctuations and diet breaks along the way—and what changed beyond the numbers on the scale.
By Aadam on October 7, 2026
What’s a Realistic Muscle-to-Fat Gain Ratio When Bulking?
How much muscle and fat should you expect to gain when bulking? Here’s why there isn’t a reliable ratio, and what to aim for instead.
By Aadam on September 23, 2026
Is Muscle Loss Inevitable When Dieting?
It's fairly common for people to expect muscle loss as par for the course when dieting, but how true is this?
By Aadam on September 11, 2026
The Cult of the Optimised Body
From recovery scores and glucose monitors to peptides and perfect sleep, health optimisation sells the idea of control over the messy realities of being human. Except, the evidence isn't quite there for a lot of these claims.
By Aadam on August 14, 2026
Are Electrolytes Worth Taking? What the Research Actually Says
Electrolyte supplements promise better hydration, performance, energy, and fewer cramps. But are they worth taking? Here’s what the research says.
By Aadam on June 4, 2026
How Jasmine Lost 52 lbs, Improved Her Health, and Built the Strongest Body of Her Life
Jasmine came into coaching doing the right stuff, but when she couldn't do things perfectly, her plan would fall apart. This is how Jasmine lost over 50 lbs working with me
By Aadam on May 14, 2026
How Accurate Is InBody At Estimating Your Body Composition?
How accurate is an InBody scan? Here's what the evidence says and why the number on your printout probably doesn't mean what you think it means.
By Aadam on April 24, 2026
GLP-1s: What You Might Want to Know About These Weight Loss Drugs
There's a lot of talk about these new weight loss drugs – but do they actually work and are they safe?
By Aadam on March 1, 2026
Creatine for Cognitive Performance: Overhyped or Legit?
Creatine is one of the most studied supplements for muscle and strength. But does it improve cognitive performance, memory, or brain function? Here’s what the current evidence shows.
By Aadam on February 20, 2026
How Patrick Got a Six-Pack by His 45th Birthday
From a divorce that led him to gain 50 pounds to achieving a six-pack by his 45th Birthday
By Aadam on January 2, 2026
Eating Below Your Resting Metabolic Rate: Is It Dangerous?
Is it dangerous to eat below your RMR?
By Aadam on December 13, 2025
‘Tis the Season to Get Fat
Holiday weight gain is a real phenomenon, but it isn't inevitable–this article explores what the research says, and how you can navigate this time of year while maintaining your progress
By Aadam on December 10, 2025
Can Artificial Sweeteners Help With Weight Maintenance?
Do artificial sweeteners help with weight maintenance? A major new trial says yes—while showing no harm to gut or metabolic health.
By Aadam on December 3, 2025
Is Dieting Bad For You?
Research shows it depends on how you create the deficit. Learn the differences between rigid vs. flexible restraint, tracking, and binge-eating risk.
By Aadam on November 27, 2025
Lauren’s 70 lb Weight Loss Shows Why “Trust the Process” Can Be Bad Advice
Lauren was doing all the things you're supposed to do to lose weight. She was eating in a calorie deficit. She was training hard. Yet, she knew her approach wasn’t sustainable and something had to change.
By Aadam on November 13, 2025
Is Your Protein Powder Dangerous?
A reader asks if their protein powder contains dangerous ingredients–here's my take.
By Aadam on November 6, 2025
How Does Weight Loss Affect Appetite?
Weight loss alters hunger hormones like ghrelin and leptin, but that doesn’t mean you’re doomed to regain fat. Here’s how appetite adapts to weight loss.
By Aadam on November 6, 2025
What Everyone Gets Wrong About Calories
It's common to hear that “a calorie isn’t a calorie.” Here’s why that’s mostly bullshit.
By Aadam on November 3, 2025
Can One Day of Overeating Ruin Your Progress?
Think you ruined your diet after one day of overeating? Here's what science says about fat gain and whether it ruins your progress.
By Aadam on October 30, 2025
How Does Improving Your Fitness Impact Your Total Daily Energy Expenditure?
Answering a reader question on how improving physical fitness would impact their total daily energy expenditure
By Aadam on October 24, 2025
How Joe Finally Got Lean and Escaped the Fat Loss Yo-Yo
After years of cutting, rebounding, and redoing the same diet, Joe finally figured out what it takes to make progress that actually lasts. Read his case study to see how he did it.
By Aadam on October 22, 2025
Does Incline Walking Burn More Fat Than Running?
Incline walking is having a moment. The claim: Walking on an incline is better for fat loss. This article explores why that claim isn't the whole truth.
By Aadam on October 16, 2025
Does Cortisol Make You Fat? What Science Really Says About the Stress Hormone and Weight Loss
Wondering if cortisol makes you fat? This article breaks down the science on cortisol and weight gain—what’s true, what’s myth, and why stress hormones aren’t secretly ruining your fat loss
By Aadam on October 2, 2025