After 40 your metabolism isn't broken: muscle mass, NEAT and hormones change. Here's why strength becomes crucial and how to lose fat the smart, sustainable way.
You can lose fat and keep muscle: high protein, maintained strength training, a moderate deficit and sleep. The four practical levers, explained well.
If you eat enough protein, BCAAs are largely useless. Here is why, when they might help, and what to use instead.
What to eat after a workout: protein and carbs for recovery. The anabolic window shrunk by recent evidence: your daily total matters more. Practical examples.
Why start with protein: satiety, protein distribution and practical ideas (eggs, Greek yogurt, skyr, oats+protein, tofu scramble) with indicative grams.
How much protein per day you need: 1.6-2.2 g/kg for hypertrophy, more in a deficit. Sources, meal distribution, fat loss, myths and supplementation.
Gym nutrition explained: energy balance, the 3 macronutrients, protein, timing, hydration and supplements. How to eat for muscle gain, cutting and maintenance.
Body recomposition: what it is, who it works best for, the levers that actually matter, and how to measure progress beyond the scale. Evidence-based guide.
