The Knowledge Hub
Master the principles behind your progress. From understanding recovery scores to the science of consistency.
How to Calculate Macros for Fat Loss (Evidence-Based Guide)
The complete evidence-based guide to calculating your protein, carbs, and fat for sustainable fat loss. Learn why bodyweight-anchored targets beat percentage-based splits.
How to Calculate Macros for Muscle Gain (Evidence-Based Guide)
The complete evidence-based guide to calculating your protein, carbs, and fat for lean muscle gain. Learn why moderate surpluses beat "eating big" and how to minimize fat gain.
The Sweet Spot: Optimal Fat Loss Without Suffering
Why losing 0.5-1% of bodyweight weekly is the sweet spot for fat loss. Learn how to maximise fat loss while preserving muscle and maintaining your sanity.
How to Build Consistent Daily Steps (And Why It Matters)
Why consistent daily steps matter more than occasional big days. Learn how step variability affects fat loss and how to build sustainable activity habits.
Slowing Down to Preserve Muscle and Sanity
Why rapid fat loss costs you muscle and sets you up to regain. Learn the warning signs and how to slow down strategically.
How to Create Consistent Sleep Habits
Why consistent sleep timing matters more than catching up on weekends. Learn how sleep variability affects training performance, recovery, and health.
Breaking Through Plateaus: Your Body Has Adapted
What to do when fat loss stalls. Learn why plateaus happen, how to break through them strategically, and when to push versus when to pause.
How to Stay Motivated and Consistent With Training
Why progress is the best motivator and how to build systems that keep you training consistently. Learn evidence-based strategies for staying on track when motivation fades.
Body Recomposition: Building Muscle While Losing Fat
Can you build muscle while losing fat? Yes—under specific conditions. Learn when recomposition works, when it doesn't, and how to optimise for it.
How to Hit Your Calories and Macros Consistently
Why consistent daily calories and macros matter more than perfect averages. Learn practical strategies for hitting your targets day after day without getting bored.
Setting Calorie Targets That Actually Work
How to set calorie targets that actually work for your goal. The maths behind deficits and surpluses, and how to adjust when reality differs from calculation.
Protein Essentials: Building and Preserving Muscle
Why protein is the most important macronutrient for body composition. Learn how much you actually need, when timing matters, and how to hit your targets without overthinking it.
Hitting Your Protein Targets: Practical Strategies
Practical strategies for hitting your protein targets consistently. How to distribute protein across meals and what to do when you're falling short.
Eating Enough to Build Muscle: The Reverse Problem
Why undereating is the most common muscle-building mistake. Learn how to eat enough calories when you're not hungry and why shakes might be your best friend.
Optimising Recovery: The Forgotten Pillar of Progress
Why recovery is the forgotten pillar of progress. Learn how sleep, nutrition, and stress management combine to determine your results.
Recognising Declining Recovery Before It Crashes
When recovery slips, performance follows. Learn to recognise declining recovery before it becomes overtraining, and what to do about it.
When Your Body Needs a Break
Sometimes the best thing you can do for progress is stop training. Learn when your body needs a break and why taking one isn't giving up.
The Realistic Pace of Muscle Building
How fast can you realistically build muscle? Learn the biological limits, what affects your rate of gain, and how to set expectations that prevent frustration.
Gaining Too Fast: When Bulking Becomes Just Getting Fat
When weight gain outpaces muscle building, you're just getting fat. Learn the warning signs of gaining too fast and how to course-correct strategically.
Why Sleep Duration Matters More Than You Think
Sleep isn't optional for fitness results. Learn how sleep affects muscle building, fat loss, and performance—and how much you actually need.
When Sleeping Too Much Is a Warning Sign
Sleeping too much can be a warning sign. Learn what excessive sleep might indicate and when to pay attention.
Setting Realistic Training Goals
Overly ambitious training targets set you up for failure. Learn how to set goals that challenge you without being impossible.
Building an Exercise Routine That Sticks
How to build an exercise routine that sticks. From choosing the right activities to creating sustainable habits that last years, not weeks.
The First Week: Building the Habit, Not Perfection
Your first week of tracking is about learning, not perfecting. Here's how to approach it without overwhelming yourself.
Why Logging Consistency Matters More Than Accuracy
Consistent logging beats perfect logging. Learn why 80% logged accurately matters more than 50% logged perfectly.
Honest Logging: The Only Person You're Fooling Is Yourself
The only person you hurt by logging inaccurately is yourself. Learn why honest tracking matters and how to do it without shame.
Using the Scale Without Losing Your Mind
The scale is a useful tool that becomes harmful when misused. Learn how to extract valuable information without emotional damage.
Managing Hunger During Fat Loss
Hunger during fat loss is normal. Here's how to distinguish real hunger from habit, manage it practically, and know when it signals a problem.
Eating When You're Not Hungry: The Surplus Challenge
Not hungry but need to eat more? This is the opposite problem of dieting. Learn strategies for eating enough when your appetite says stop.