Zone 2 vs HIIT: Which Wins for Your Goals?
Most people doing Zone 2 are actually drifting into Zone 3 without knowing it — and most people doing HIIT should be doing Zone 2. Here's how to tell which one you need.
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Is 10,000 Steps a Day a Myth? What Science Says
The 10,000-step target isn't science — it's a 1965 Japanese pedometer ad. A 2025 Lancet meta-analysis found 4,000 steps a day delivers about half the mortality benefit of 10,000.
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How Much Protein Do You Actually Need? A Goal-by-Goal Breakdown
The government says you need 54g of protein daily. If you're building muscle or losing fat, that number is laughably low — here's what the research actually shows.
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Should You Eat More Than 30g of Protein Per Meal?
The "30g protein limit" is a myth — a 2023 Cell Reports Medicine study found 100g in one sitting boosted muscle synthesis 40% over 25g, with under 15% wasted.
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Should You Do HIIT or Steady-State Cardio to Lose Fat?
HIIT burns roughly the same calories in 30 minutes as 45 minutes of jogging — but steady-state cardio targets visceral fat in ways HIIT can't fully replicate.
