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Tips and guides on fitness, nutrition, fasting, and building habits that last.
How Much Protein to Lose Fat? (Science-Backed)
Most people eat half the protein they think. Here's how much protein you actually need to lose fat — backed by science — and the simplest way to hit it daily.
Identity-Based Habits: Stop Saying "I'm Trying to Get Fit"
Identity-based habits beat goals: "I'm trying to get fit" quits by March, "I'm someone who trains" doesn't. The Atomic Habits identity shift, and why it sticks.
16:8 vs 18:6 vs OMAD: Which Fasting Window Fits You?
16:8, 18:6, or OMAD? The best intermittent fasting window isn't the longest — it's the one that fits your schedule. Here's how to pick (and stick to) yours.
How to Start Working Out at Home: 4-Week No-Equipment Plan
How to start working out at home with zero equipment: a real 4-week bodyweight plan for total beginners — plus the system that keeps you going past week one.
If-Then Planning: The 1-Line Trick to Work Out More
If-then planning is the one-sentence trick that more than doubles workout follow-through. Here's the research behind it — and how to write yours tonight.
Gamification and Behavior Change: What Games Got Right
Gamification and behavior change: XP, levels, quests, streaks and loss aversion are why games keep you hooked — and how to aim that same wiring at real life.
I Tracked Every Meal for 30 Days With an AI Food Photo App
I tracked every meal for 30 days with an AI food photo app — and the camera caught what manual logging never does: oils, portions, in-between bites.
How Long to Form a Habit: The Real Answer Is 66 Days
How long does it take to form a habit? Not 21 days — the actual median is 66, with a range from 18 to 254. Here's what the research really says.
Coffee While Fasting: 5 Things That Break a 16:8
Coffee while fasting: black is fine. Cream, sweeteners, BCAAs, bulletproof, and 4 sneaky add-ons quietly break a 16:8 — here's what actually counts.
Meet Ogi: The AI Coach That Notices When You Disappear
An AI coach that notices when you disappear: Ogi checks in first when your streak slips, so a missed day stays a missed day instead of the start of a quit.
Stop Juggling 5 Fitness Apps (One Will Do)
Juggling 5 fitness apps? You're managing apps, not fitness. One integrated app — where streaks, meals, fasts and AI share a brain — beats the stack.
Trick Your Brain Into Working Out: 5 Mind Hacks
Out-design your brain, don't out-discipline it. 5 behavioral-science hacks for working out — tiny wins, loss aversion, streaks — that survive a bad week.