Plain answers to the questions clients ask.
Written for one busy person who wants a straight answer. The research behind each one is linked at the bottom.
Nothing in this pillar yet. Each pillar has a chapter in the free guide.
Seed Oils and Weight Loss: What Studies Show
Are seed oils inflammatory? What controlled human trials found, how olive and avocado oil compare, why butter isn't an upgrade, and what to cook with.
Sleep and Weight Loss: What the Trials Show
Two dieting trials where short sleepers lost less fat and more lean mass, why a short night makes you eat more, and the bedtime rule I give clients.
Where Emotion Belongs in Weight Loss
Emotion gets most people started and runs out within weeks. What takes over, how the math of slow fat loss works, and the four traps that end attempts.
How Carbs, Protein and Fat Affect Insulin
What insulin does, how carbs, protein and fat each move it (protein raises it too), why people differ, and the five insulin myths that keep dieters stuck.
Fiber for Weight Loss, and How to Avoid the Bloat
Why fiber helps you eat less without trying, how much you need (25 g for women, 38 g for men), the best foods, and how to add it without gas and bloating.
Fat Loss and Insulin: You Don't Need to Fear Carbs
What controlled studies show about carbs, insulin and fat loss, and how to keep eating carbs while you lose weight without the guesswork.
Burning Fat vs Losing Fat: The Fat-Burning Zone
Burning fat during a workout and losing body fat are different things. What the fat-burning zone really measures, and what decides fat loss over weeks.
Creatine Monohydrate: A Beginner's Guide
What creatine does, who gets the most from it, how to take it with or without loading, what to expect on the scale, and what it does for the brain.
Why Your Scale Weight Fluctuates and What Matters
Daily scale swings are water, glycogen, salt, hormones and food in transit. What the research shows, how to weigh yourself, and what to track alongside it.
Cardio Isn't One Size Fits All: How to Pick Yours
How to choose cardio by the job you need it to do: joint-friendly options, heart health, tracking progress, and when to do the kind you've been avoiding.
Shiny Trends and Quick Fixes: A Filter
A simple filter for the next big thing in fitness. What to ask before you buy, which trends the research has settled, and what still works in six months.
How to Fit Cardio Into a Weight Loss Program
How much cardio you need, where it goes around your lifting days, how to keep it from wrecking recovery, and how I set it up for clients losing weight.
When Pulling Your Training Back Is the Right Call
Why I sometimes pull a client's training back, the signs that it's time, and how a planned step back gets a stalled program moving again.
How to Break a Weight Loss or Training Plateau
Why progress stalls, what to check first (food, sleep, training), and the one-change-at-a-time method I use with clients to get things moving again.
CrossFit: What It Is and Whether It's Right for You
What CrossFit is, what the injury research shows, why the coach matters more than the brand, and who it fits if your main goal is losing weight.
Supplements: Which Ones Are Worth the Money
Most supplements buy a small edge at best. Which ones have real evidence, which ones the research has dismissed, and where your money does more.
How to Handle Food Cravings on a Diet
Cravings are normal and they quiet down. How I plan favorite foods into a client's week, why rigid rules backfire, and the habits that weaken cravings.
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