Nutrition Science
Nutrition science articles, with sources
Protein Timing: Does It Actually Matter When You Eat It?
Does protein timing matter, or is the anabolic window a myth? What meta-analyses say about when to eat protein, and the few cases where timing helps.
Does Muscle Really Burn More Calories Than Fat? The Real Numbers
Muscle burns more calories than fat at rest, but the gap is far smaller than gym lore claims. Here are the real per-pound numbers and what they mean for fat loss.
Are All Calories Created Equal? The Nuance Behind the Saying
Are all calories created equal? For energy balance, mostly yes. For digestion, hunger, and body composition, no. Here's what the research actually says.
NEAT: The Calories You Burn Without Trying
NEAT calories, non-exercise activity thermogenesis, can vary by 2,000 a day between people. Here's how it works and how to add 200-500 daily without exercising.
The Science of Hunger Hormones: Ghrelin, Leptin, and Why You Feel Hungry
Hunger hormones like ghrelin and leptin shape every meal you eat. Here's what the research says about how they work and the levers that actually move them.
The Thermic Effect of Food Explained: How Your Body Burns Calories Digesting
Your body burns calories just digesting food, but protein, carbs, and fat are processed differently. Here's what TEF means for your diet and metabolism.
Starvation Mode: Myth vs. Reality (What Research Actually Shows)
Will eating too little make your body 'hold onto fat'? Here's what the Minnesota Starvation Experiment and modern research reveal about metabolic adaptation.
Does Eating Breakfast Boost Your Metabolism? What Research Shows
Will skipping breakfast slow your metabolism and cause weight gain? Here's what controlled studies actually show about breakfast and metabolic rate.
Do Negative Calorie Foods Exist? The Truth About Celery and Other Claims
Do celery, cucumbers, and other foods burn more calories to digest than they contain? Here's the math on 'negative calorie' foods and what actually happens.
Can You 'Boost' Your Metabolism? The Truth
Green tea, spicy foods, meal timing, do any metabolism 'boosters' actually work? A science-based look at what really affects your metabolic rate and what's just marketing.
Does Eating Late at Night Cause Weight Gain? The Science
Separating fact from fiction on late-night eating and weight gain. What the research actually shows about meal timing, metabolism, and your waistline.
Why Your Weight Fluctuates Day to Day (And Why It's Normal)
Your weight can change 2-5 pounds overnight without any fat gain. Learn the science behind daily weight fluctuations and how to interpret your scale readings accurately.