Does it actually work?
Guides on supplements, training and equipment written from the research, not the label. Each one lists its sources and the date it was last reviewed.
Guide · Wearables & recovery tech
Oura vs WHOOP vs Garmin: which recovery tracker changes what you do, and what each costs over 2 years
Two-year cost of Oura Ring 4, WHOOP and Garmin with prices checked 09/28/2026, what each measures, how accurate sleep staging is against lab PSG, and who each suits.
Updated 09/29/2026
Guide · Supplements
Supplements that actually work: the short list, the maybes, and the marketing
Creatine, protein, caffeine and beta-alanine have strong evidence. Vitamin D, omega-3 and electrolytes depend on you. Collagen, BCAAs and fat burners mostly do not.
Updated 09/29/2026
Guide · Supplements
Berberine is not "nature's Ozempic": the actual numbers side by side
Berberine beat control by 1 to 2 kg in pooled trials. Semaglutide and tirzepatide beat placebo by 12 to 18 percent of body weight. Side effects and interactions compared.
Updated 09/28/2026
Guide · Supplements
Creatine for women: what the research shows for muscle, bone, mood and menopause
What the studies actually show on creatine for women: strength, bone, mood and menopause, the water-weight and hair-loss myths, and how to dose and buy it.
Updated 09/28/2026
Guide · Health & testing
On a GLP-1? The protein and lifting plan that helps protect your muscle
About 25 to 40 percent of the weight lost on semaglutide or tirzepatide is lean mass. The protein targets and lifting plan that help you keep more of it.
Updated 09/28/2026
Guide · Home gym & equipment
Home gym essentials: what to buy first, what to skip, and what it really costs
What to buy first for a home gym, three budget tiers with 09/28/2026 prices from Rogue, REP and Titan, when a cardio machine is worth the floor space, and safety basics.
Updated 09/28/2026
Guide · Health & testing
How much exercise you actually need: the guidelines, the dose-response curve, and a minimum plan
What WHO and HHS actually recommend, where the mortality curve flattens, whether weekend-only training counts, a 3-day minimum plan, and gym cost per week.
Updated 09/28/2026
Guide · Supplements
Protein: how much per day, which sources, and whether powder is worth it
How many grams of protein per day for muscle (1.6 to 2.2 g/kg), how to split it across meals, whey vs plant vs collagen, and a cost-per-20 g table checked 09/28/2026.
Updated 09/28/2026
Guide · Health & testing
Zone 2 and VO2 max: what the evidence says, how to measure them, and a weekly template
What VO2 max predicts, why a 2025 review pushed back on zone 2 for regular people, how accurate watch estimates are, and a 3-session weekly plan.
Updated 09/28/2026