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Plain answers, with the evidence.

The questions people ask before they buy anything — how much protein, which vitamins, what GLP-1 actually does — answered from the research, with every figure linked to its source.

Work it out for yourself

Protein calculatorYour daily protein target, and how much at each meal.Vitamin checkerWhich vitamins the guidelines say are worth taking for you.Goal finderPick a goal and see every product we have reviewed for it.Compare productsLine up two or three products by dose, cost and score.

Training and protein

Starting to exercise, and how much protein supports it.

3 articles
10 min readHow to Get in Shape Fast for Women: Stronger in 8 WeeksBuild a routine that makes you stronger and fitter without crash dieting or spending every evening in the gym. This eight-week starting plan combines full-body strength, manageable cardio and food that supports recovery—with room for your actual life.Read the article 10 min readHow to Get in Shape Fast for Men: Your First 8 WeeksYou do not need a punishing six-day split to start looking and feeling fitter. Here is a practical eight-week framework for men: two strength sessions, manageable cardio, meals that support your goal, and a way to tell whether it is working.Read the article 8 min readHow much protein should a beginner eat in a day?About 1.2 to 1.6 g per kilogram of body weight a day, and about 1.6 g/kg once you start lifting — roughly 110 g for a 70 kg adult. Here is where those numbers come from, how to spread them across your meals, and a calculator that works out your own.Read the article

Vitamins and everyday health

Which vitamins are worth taking, who needs them, and which to skip.

1 article
8 min readWhich vitamins should you take every day?For most healthy adults eating a varied diet, the honest answer is none every day — with three exceptions the evidence clearly supports: vitamin D in the darker months, folic acid for anyone who could become pregnant, and vitamin B12 for vegans and most people over 50. Here is who needs what, what to skip, and a checker that works out your list.Read the article

Weight loss and GLP-1

What GLP-1 drugs and supplements do, and the approaches with the best evidence.

2 articles
12 min readGLP-1, explained properlyA hormone your gut has always made, a drug class that reset what weight loss medicine can do, and a fast-growing aisle of supplements borrowing the name. This page separates the three, with every figure traced to its trial.Read the article Weight loss and GLP-18 min readThe best natural GLP-1 alternatives, ranked by what actually worksThere is no natural Ozempic. But some foods, eating habits and a few supplements measurably raise your own GLP-1 or make you eat less — and the best of them cost nothing. Eight options, ranked by what the trials show, with the numbers kept honest.Read the article
Reference

Ingredient pages

One page per ingredient: what it does, what the research shows for each claim, how much to take and what to watch for.

Every claim is graded
  • Grade A, strong evidence.Strong
  • Grade B, moderate evidence.Moderate
  • Grade C, limited evidence.Limited
  • Grade D, weak evidence.Weak
  • Grade F, not supported.Not supported
All 20 ingredients How we grade

Skills for reading a label

Guides that teach something you can do yourself with a bottle in your hand.

All guides
How to read a supplement label: four numbers it hides in plain sightServing sizes, blends, stimulants and units: four places a supplement label is accurate yet misleading — with real numbers from products on the shelf.