The Science

Nutrition knowledge,
explained simply.

Evidence-based guides to help you understand macros, calories, and building sustainable habits that last.

A flat-lay arrangement of healthy, low-calorie protein sources, including grilled chicken, baked fish, Greek yogurt, tofu, and eggs on a clean background.

Fueling Smart: The Best High-Protein, Low-Calorie Foods for Your Diet

Discover top food choices that pack a protein punch without the extra calories. Learn how lean meats, fish, dairy, and plant-based options can support your health and fitness goals.

Feb 20, 2026Read article

A top-down view of a variety of healthy, high-fiber foods including oats, berries, apples, broccoli, and beans, arranged on a clean surface.

4 min•Feb 10, 2026

Why Fiber is Your Gut's Best Friend: A Simple Guide

Discover why dietary fiber is crucial for your health. This guide breaks down the types of fiber, its benefits for digestion, weight management, and heart health, with simple tips to get more.

A side-by-side comparison of a bowl of hot, steaming white rice and a bowl of cooled, reheated white rice, illustrating the concept of resistant starch.

4 min•Dec 8, 2025

The Cold Rice Hack: How Resistant Starch Can Lower Calories

Discover the science behind the viral 'cold rice hack.' Learn how cooling and reheating rice increases resistant starch, which can lower the calories you absorb and blunt blood sugar spikes.

An illustration showing how protein has a higher thermic effect (20-30%) compared to carbohydrates (5-10%), leading to a greater metabolic burn.

3 min•Dec 8, 2025

The Thermic Effect of Protein: How Eating More Can Help You Lose Weight

Discover the thermic effect of protein, a key reason why high-protein diets can boost your metabolism and support weight loss. Learn how your body burns more calories just by digesting protein.

A small bowl of Greek yogurt with blueberries, representing a healthy bedtime snack for hitting macros, sits on a nightstand in a dimly lit bedroom.

4 min•Nov 29, 2025

Last-Minute Macros: A Guide to Eating Before Bed Without Ruining Your Sleep

It's the end of a long day, and you're short on your macros. Discover how to strategically eat before bed to meet your goals without sacrificing sleep quality, based on current research.

An overhead view of five high-protein breakfast options: a berry smoothie, a yogurt parfait, egg muffins, a bowl of oatmeal, and a breakfast burrito.

5 min•Nov 29, 2025

5 Breakfast Ideas to Kick Off a Protein-Filled Day

Struggling to stay full until lunch? These 5 delicious and easy high-protein breakfast ideas, from smoothies to savory egg muffins, will keep you energized and satisfied all morning long.

A split-screen graphic showing a flexed bicep next to a glass of alcohol, illustrating the topic of alcohol's effect on muscle growth.

4 min•Nov 29, 2025

Does Alcohol Affect Muscle Growth? What the Science Says

Wondering if a few drinks can undo your hard work in the gym? This post breaks down the science of how alcohol impacts muscle-building processes.

A flat lay of various carbohydrate-rich foods for strength training, including a bowl of quinoa, a sweet potato, bananas, and oatmeal with berries on a clean countertop.

4 min•Nov 26, 2025

Fuel Your Lifts: A Guide to the Best Carbs for Strength Training

Confused about carbs? Learn how to choose the right carbohydrates, how much to eat, and when to eat them to fuel your workouts, maximize strength, and support muscle growth effectively.

A healthy pre-cardio meal of oatmeal with berries and a banana, placed next to a pair of running shoes on a wooden table.

5 min read•Nov 26, 2025

Carbs for Cardio: Your Guide to Fueling Performance and Recovery

Confused about carbs and cardio? This guide breaks down which carbohydrates to eat and when, helping you boost energy, improve performance, and recover faster.

A visual comparison of the nutrition labels on a Greek yogurt container and a regular yogurt container, with the protein grams highlighted to show the difference.

3 min•Sep 20, 2025

Protein Grams vs Daily Value: What Food Labels Really Mean

Ever stared at a nutrition label, confused by 'protein grams' and '% Daily Value'? This guide breaks down what each number means, which one is more important for your goals.

Three protein shakes with scoops of powder on a kitchen counter

5 min read•Sep 16, 2025

Whey vs. Casein vs. Vegan Protein: What’s Right for You?

Compare whey, casein, and vegan protein powders. Learn key differences, benefits, and tips to choose the best option for your goals and digestion.

Food scale measuring portions on a kitchen counter with ingredients

5 min read•Sep 12, 2025

5 Common Mistakes People Make When Tracking Calories (and How to Fix Them)

Avoid these 5 calorie tracking mistakes. Learn fixes like weighing portions, logging oils, using verified data, and adjusting targets for better results.

Nutrition knowledge,explained simply.