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Evidence-based nutrition and training explainers. Every claim links to its peer-reviewed source, no fluff, no unsourced hype.
- July 5, 2026 · 12 min read
Calorie Deficit Science: How Big Should Yours Be for Fat Loss?
A 500 calorie deficit is the classic rule, but the research shows the right size depends on body fat, training status, and how much muscle you want to keep.
- July 5, 2026 · 12 min read
How Much Protein for Muscle Gain? The Morton 2018 Meta-Analysis Explained
Morton 2018 pooled 49 studies and 1,863 lifters to find the real protein ceiling for muscle gain. Here is the exact number and how to apply it.
- July 5, 2026 · 11 min read
How Much Protein Per Meal for Muscle Growth? The Leucine Threshold and Distribution Data
Splitting protein across meals matters more than most lifters realize. Here is what the leucine threshold, Schoenfeld 2018, and Areta 2013 actually show about per meal protein.
- July 5, 2026 · 13 min read
Macros for Perimenopause and Postmenopause: What Changes and Why
Perimenopause and menopause shift protein, fiber, fat, and calorie needs. See the exact numbers, the research behind them, and what to do differently.
- July 5, 2026 · 13 min read
Natural Vasodilators for Workouts: The Whole Foods the Research Actually Supports
Whole foods with vasodilator effects backed by peer-reviewed research. Beets, leafy greens, watermelon, pomegranate, dark chocolate, and honey, with the food amounts that match the studies.
- July 6, 2026 · 16 min read
Fasting, Autophagy, and Disease: What the Science Actually Shows
A research walkthrough of what fasting does to human health, including the cellular recycling process (autophagy) that Yoshinori Ohsumi won the 2016 Nobel Prize for. Covers metabolic syndrome, cancer chemotherapy, neurodegeneration, and how long you actually need to fast to see the benefits.
- July 6, 2026 · 12 min read
How to Increase Testosterone Naturally with Diet, Fasting, and Whole Foods
A research walkthrough of the dietary patterns, whole foods, and fasting strategies with the strongest human evidence for supporting male testosterone. Covers the Mediterranean pattern, extra virgin olive oil, why low-fat and very-high-protein diets suppress testosterone, and where fasting actually fits.
- July 6, 2026 · 8 min read
Male Hormones: How Testosterone Works and How to Support It Naturally
The hub article for Scinergy's male hormone series. Covers the HPG axis, what testosterone actually does, and how the four big questions (what pushes testosterone down, how to raise it naturally, whether supplements help, and when medication fits) are answered by the linked deep-dive articles.
- July 6, 2026 · 10 min read
Resistance Training, HIIT, and Testosterone: What the Evidence Shows
A research walkthrough of what resistance training and high-intensity interval training actually do to male testosterone, why chronic training effects matter more than acute spikes, and how to structure a program that supports the HPG axis without tipping into overtraining.
- July 6, 2026 · 14 min read
Testosterone Replacement Therapy: A Research-Backed Guide to Diagnosis, Benefits, and Risks
A research walkthrough of the Endocrine Society diagnostic criteria for hypogonadism, what TRT actually improves, the 2023 TRAVERSE trial cardiovascular safety data, formulations and their tradeoffs, fertility-preserving alternatives like clomiphene and hCG, contraindications, and monitoring on therapy.
- July 6, 2026 · 11 min read
Testosterone Supplements: What Actually Works (and What Doesn't)
A research walkthrough of the supplements with real human-trial evidence for supporting testosterone (vitamin D, zinc, magnesium, ashwagandha), how the deficiency-versus-boost distinction changes the interpretation, and which popular "test boosters" the trials do not actually support.
- July 6, 2026 · 11 min read
What Actually Drives Testosterone Down: Aging, Body Fat, Sleep, Stress, and Meds
A research walkthrough of what actually lowers male testosterone in the clinical literature: aging (Travison 2007), body fat (Corona 2013 meta-analysis), sleep restriction (Leproult 2011), chronic stress and cortisol, alcohol, opioids and other suppressive medications, and environmental drivers.
- July 5, 2026 · 10 min read
Creatine and Hair Loss: What the Actual Research Says
The creatine hair loss claim comes from a single 2009 rugby study. Here is what it actually measured, what later research found, and the real risk profile.
- July 5, 2026 · 14 min read
Electrolytes and Heart Health: The Science of Magnesium, Sodium, and Potassium
How electrolytes actually work, why magnesium in particular matters for cardiovascular health, and what the peer reviewed research says about intake, food sources, and blood pressure.
- July 5, 2026 · 14 min read
Evidence-Based Hair Loss Treatments: What Actually Regrows Hair
A research walkthrough of the treatments with the strongest clinical evidence for slowing and reversing pattern hair loss, including minoxidil, finasteride, microneedling, PRP, and ketoconazole.
- July 5, 2026 · 15 min read
IBS Diet and Natural Treatments: What the Research Actually Shows
A research walkthrough of the dietary patterns, whole foods, and supplements with the strongest clinical evidence for managing irritable bowel syndrome, including low-FODMAP, soluble fiber, peppermint oil, and specific probiotic strains.
- July 5, 2026 · 12 min read
Where Activity Multipliers Come From: Why 1919 Numbers Still Run Every Calculator
Most TDEE calculators use activity multipliers with roots in a 1919 study of 239 people. See the 2024 validation data and a better fix.