Knowledge base

Practical, evidence-graded guides on eating enough protein, training to keep your strength, and looking after your hair, skin, energy and digestion while you lose weight for good. Every guide lists its sources and the date it was last reviewed.

Evidence-graded guidesSources cited, alwaysReviewed and datedAdults 18+ only

Free guides

Muscle & strength

Strength training for beginners: the least you can do that still works

Strength training prevents most of the muscle loss that dieting alone causes. A five-exercise home programme, two or three short sessions a week, and the honest evidence on creatine.

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Nutrition essentials

How much protein do you actually need when you are eating less?

Eating less means losing some muscle along with the fat. The evidence-backed target is 1.2 to 1.6 g of protein per kilogram a day, spread across the day, and there are practical ways to hit it when your appetite is smaller.

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Member guides

Members only

The full library is part of membership, alongside the AI assistant and coaching tools. Sign in to read every guide in full.

Hair

Hair shedding while losing weight: why it happens and what actually helps

Shedding a few months after you start losing weight is usually telogen effluvium: temporary and self-resolving. What helps, what doesn't, and the red flags that need a GP.

Muscle & strength

Keep the muscle: the member strength programme and how to progress it

The five-exercise home programme set out session by session, how to build from one set to three, and the honest evidence on creatine.

Muscle & strength

Protein in depth: the trial evidence and meal-by-meal tactics

What share of lost weight tends to be lean tissue, why the 1.2 to 1.6 g per kg target holds up, and practical ways to reach it when meals are small.