Knowledge
What the evidence actually says
Common claims about food, training and the body. Every answer starts with the short version, carries an evidence grade from A to D, and links its sources — so you can check the math on us, too.
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08Energy balance
14 questions
- Can I lose weight with exercise alone, or can I out-train a bad diet?
- Do I really have to be in a calorie deficit to lose weight?
- How do I keep my muscle while losing fat in a calorie deficit?
Protein & macros
19 questions
- Can you build muscle on a vegan diet?
- Do I need protein powder, or can I get enough from food?
- Do older adults need more protein than young people?
Supplements
19 questions
- Do I need supplements at all if I eat a healthy diet?
- Do you have to do a loading phase with creatine?
- Do you need glutamine for muscle recovery?
Training
22 questions
- Are free weights better than machines for building muscle and strength?
- Do I have to train to failure to build muscle?
- Do I really need 10,000 steps a day?
Sleep & recovery
19 questions
- Does coffee in the afternoon ruin your sleep?
- How many hours of sleep do I actually need?
- Can bad sleep sabotage my weight loss?
Diets & fasting
19 questions
- Are seed oils (like canola and sunflower) toxic and inflammatory?
- Does eating 6 small meals a day boost your metabolism?
- Does the alkaline diet work, and does food pH affect your health?
Body & health markers
20 questions
- Do I really need to drink 2 liters (8 glasses) of water a day?
- Is my waist measurement a better health marker than BMI?
- Can you be overweight but still metabolically healthy?
Behavior & psychology
21 questions
- Does it really take 21 days to form a new habit?
- Why do most diets fail and people regain the weight?
- Do rewards or paying myself help me stick to exercise?