Fitties Journal

Body recomposition means losing fat and building muscle at the same time. The six rules that decide whether it works: calories, protein, training, and how you track it.

Pure creatine monohydrate does not break a fast. It has effectively no calories and does not raise insulin, and those are the two things that actually end a fast. What...

Protein powder supports weight loss by making a calorie deficit easier, not by burning fat. Six label rules that separate workhorses from gimmicks.

Expect roughly 1-2kg in the first weeks, and it's water pulled into muscle cells, not fat. What's happening, how dosing changes it, and why it's fine.

Protein builds. Carbs fuel. Fats regulate. This guide breaks down how each macronutrient works, how to balance them for your goals, and includes a free macro calculator to get your...

Alcohol pauses fat burning, blunts muscle recovery, and fragments your sleep architecture. Here's exactly how it happens and what you can do about it without swearing off social drinking entirely.

Most weight loss advice is either oversimplified or overcomplicated. This guide covers the fundamentals that actually matter: caloric deficit, body composition, protein, sleep, stress, and smart supplementation. Built for people...

Your daily protein target depends on more than just gender. Learn how body weight, activity level, and training goals determine how much protein you actually need, plus how to hit...

Most meal replacement shakes are just protein powder with better branding. Learn the ingredients that make a shake actually work as a meal, what to avoid, and how to build...

Resistance training builds the metabolically active tissue that keeps calorie burn elevated around the clock. This guide covers programming, nutrition, recovery, and tracking, plus a free protein intake calculator to...

DEXA scans deliver one of the most detailed pictures of your body composition available. This guide covers what the scan measures, how to prepare, how to read your results, and...

Bifidobacterium animalis subsp. lactis B420 (HOWARU Shape) is a patented, clinically studied probiotic strain. This article covers the research, proposed mechanisms, and what to look for in a B420 supplement.

A focused stack of 3 to 5 well-chosen products beats a cabinet of mediocre ones. The three-layer framework for what to buy, what to skip, and why.

Intermittent fasting is more than a trend. This guide covers the science behind IF, its potential benefits for weight management and metabolic health, the risks to consider, who should and...