Blog
Short answers to hard questions
Every post answers in its first sentence and then shows the study behind that answer. Nothing here is written loose: each piece points back to a rule in the evidence registry.
Mounjaro and Lean Mass: How Much Muscle Do You Actually Lose?
Part of the weight lost on tirzepatide and semaglutide is lean mass. What trials measured and the two supportive measures supported by the literature.
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What Happens When You Stop Mounjaro
One year after stopping semaglutide, participants regained about two-thirds of the lost weight. What this means and how to prepare for what comes next.
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How Much Protein to Eat on a Weight-Loss Injection
In a calorie deficit, protein needs rise. Learn target intake per kilogram, daily distribution, and how to eat enough when appetite drops.
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Weight Training on Weight-Loss Injections: The Workout That Preserves Lean Mass
Resistance training is the most evidence-backed support strategy during GLP-1 treatment. Learn about volume, frequency, and managing low energy.
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Mounjaro, Ozempic, Wegovy, and Saxenda: What the Clinical Trials Measured
Active ingredients by brand and the weight loss reported in phase 3 clinical trials. A reference guide, not medical advice.
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Are You Losing Fat or Muscle? How to Tell Without a DEXA Scan
The scale cannot separate fat from lean mass. Discover which home metrics to track, what they actually tell you, and where common measurements fail.
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How to Eat With Low Appetite During Treatment
When food intake drops sharply, plate order determines the outcome. Practical strategies to hit your protein target without forcing volume.
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What Letz Does—and Will Never Do—for Injection (GLP-1) Support
A clear boundary: training, protein, and routine support around a prescribed treatment. Nothing regarding dosage, indication, or discontinuation.
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How Many Sets per Week for Hypertrophy?
The relationship between weekly sets per muscle group and muscle gain, including diminishing returns and the minimum effective dose.
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Do You Need to Train to Failure to Build Muscle?
What the evidence shows about training to failure versus leaving reps in reserve, and the recovery cost of each approach.
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How Much Protein per Day to Build Muscle?
The evidence-based target per kilogram of body weight, how a calorie deficit changes requirements, and why daily distribution matters.
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How Many Steps a Day Really Matter?
The link between daily steps and mortality plateaus by age. Here is what the data shows and where the 10,000-step target actually fits.
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Creatine: What It Does, What It Doesn't Do, and How to Take It
The best-supported supplement for performance, what the evidence shows regarding dosage, and common myths that research refutes.
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Do BCAAs Work? The Short Answer
Isolated BCAAs do not build muscle when total daily protein is already adequate. Why the mechanism falls short.
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Does Poor Sleep Hinder Weight Loss?
Sleep restriction worsened the composition of weight lost in a controlled trial, while extending sleep reduced calorie intake in another.
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Does Intermittent Fasting Actually Work?
A randomized trial compared time-restricted eating to standard calorie restriction. Here is what the evidence found.
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Ultra-Processed Foods: The Trial That Measured 500 Extra kcal per Day
A controlled trial with macro-matched diets measured how many extra calories people eat when consuming ultra-processed foods.
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How Fast Do You Lose Fitness?
What happens to strength and aerobic fitness during a break, the order in which they decline, and why regaining fitness is faster than building it.
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Resistance Training Cuts Injuries in Half
A meta-analysis comparing prevention strategies found a clear result—and one that contradicts conventional wisdom about stretching.
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Exercise for Anxiety and Depression: What the 2023 Review Showed
An umbrella review of over 1,000 trials found consistent effects of physical activity on depressive and anxiety symptoms.
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Does Cardio Interfere With Muscle Growth?
The interference effect is real, but smaller than rumored, depending far more on training volume and timing than on simply combining cardio and lifting.
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Menstrual cycle and training: what the evidence actually supports
A systematic review found a trivial effect of menstrual cycle phase on performance—and individual variability too large for fixed prescriptions.
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