An alternative to SMART goals: PACT [The best 2023 guide with examples]
[Article under construction] Note that the PACT goalsetting framework was originally coined by Anne-Laure Le Cunff, see her article here. Summary SMART goals were invented to better manage people within a business. Applying the SMART [...]
Can I lose more belly fat by lifting weights?
Skipping weight lifting because you think it will “make you look bulky”? So you keep doing more cardio and 10 minute ab workouts, hoping to achieve that toned look (with less belly fat). But you [...]
Up to 2.5x more fat loss by sleeping more?
See the bottom of the page for evidence pyramid explanation. Trying really hard, but not losing fat? So you (desperately) eat even less calories & increase the endless cardio? At the same time: are you sleep [...]
Science deep dive: Severe sleep loss and muscle growth
See the bottom of the page for evidence pyramid explanation. 1. Saner et al. (2020) The effect of sleep restriction, with or without high‐intensity interval exercise, on myofibrillar protein synthesis in healthy young men A [...]
Science deep dive: What happens in your muscles when you cut?
See the bottom of the page for evidence pyramid explanation. 1. Pasiakos et al. (2010) Acute energy deprivation affects skeletal muscle protein synthesis and associated intracellular signaling proteins in physically active adults Participants were 8 [...]
Science deep dive: dropping weight fast vs slow
See the bottom of the page for evidence pyramid explanation. 1. Garthe et al. (2011) Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes Although this is [...]
Science deep dive: skipping breakfast and fat loss
Betts et al. (2014) The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. Brown et al. (2021) Eating versus skipping breakfast has no discernible effect on obesity-related [...]
Testosterone science: how to increase testosterone naturally
3,000 words on increasing testosterone naturally. Reading time: ~11 minutes. 2 calculators/quizzes included: Zinc intake calculator (Jump there) Testosterone potential quiz (Jump there) Did you ever wonder whether you’re leaving potential on the table because [...]
Zinc calculator: are you consuming too little zinc for (hormonal) health?
Use the calculator below to determine whether you consume enough zinc (and whether a zinc supplement would be wise). What supplement to use? Read my comprehensive post on Patreon.
Optimal amino acids per meal calculator for vegans and vegetarians
Use the following calculator to assess which amino acids may be lacking in your non-meat meals. Then refer to the infographics at the bottom of this page to see which protein sources you need [...]