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The science of body recomposition, made simple.

These are our evidence-based articles written by our nationally recognised nutritionist and exercise scientist. Two new articles published weekly.

Training Tips New

Flared elbows vs tucked elbows: how elbow position shapes your back training

Elbow position on rows and pulldowns changes which back muscles you train. Flared elbows hit the upper back; tucked elbows hit the lats. Here's how to use both.

Rhianna 6 min read Read
Reviewing the Research New

Intermittent fasting vs calorie deficit: what the research actually shows

A 2022 narrative review found fasting produces similar fat loss to calorie restriction when total intake matches. The real difference shows up in protein and muscle.

Rhianna 7 min read Read
Nutrition Knowledge Oct 2026

Why you get food cravings and how to manage them

Food cravings aren't willpower failures. They form through conditioning and environmental cues, and there are four practical strategies to reduce them.

Rhianna 5 min read Read
Helpful Hints Oct 2026

How to lose weight without counting calories

You can lose weight without logging every meal. Here are five habits that manage your intake for you, how to track progress, and when counting still helps.

Rhianna 7 min read Read
Coaching Guides Oct 2026

How online personal training actually works week to week

No gym floor, no in-person spotting, so what does an online personal trainer actually do each week? Here's the real structure behind it.

Killian 2 min read Read
Training Tips Oct 2026

Time-efficient strength training: what actually works

A 2021 research review identified 3 specific strategies for building strength and muscle without long gym sessions. Here's what the evidence recommends.

Rhianna 5 min read Read
Reviewing the Research Oct 2026

NEAT and fat gain: what a 1999 landmark study found

A 1999 study gave 16 people the same 1,000-calorie daily surplus for 8 weeks. Fat gain varied tenfold. The difference was how much they moved outside the gym.

Rhianna 4 min read Read
Nutrition Knowledge Oct 2026

The bliss point: why some foods feel impossible to stop eating

Food companies engineer the perfect balance of sugar, fat, and salt to override your fullness signals. Here's what the bliss point actually does to your brain.

Rhianna 5 min read Read
Coaching Guides Sept 2026

How long does body recomposition take? A realistic timeline

Body recomposition is slower to see on a scale than fat loss, and that's normal. Here's a realistic, evidence-based timeline for when the change actually shows up.

Killian 5 min read Read
Training Tips Sept 2026

How long to rest between sets: matching rest to your goal

Rest periods affect how much weight you can lift, how many reps you complete, and how much muscle you build. Here's the right rest time for your goal.

Rhianna 4 min read Read
Reviewing the Research Sept 2026

Why dieting can cause fat regain: what the research found

A 2018 review explains why calorie restriction without adequate protein or resistance training can cause the body to overshoot fat storage after a diet ends.

Rhianna 4 min read Read
Nutrition Knowledge Sept 2026

High-fat vs low-fat meat: the numbers that matter

Chicken thigh vs breast. Ribeye vs rump. Same animal, very different calorie counts. Here's what lean meat swaps actually do to your numbers.

Rhianna 4 min read Read
Coaching Guides Sept 2026

Online muscle building coaching: how programming and nutrition work together

Training alone doesn't build muscle. Here's how online muscle building coaching coordinates progressive programming with calorie and protein targets so both actually work together.

Killian 2 min read Read
Training Tips Sept 2026

How long before you should change your exercises

Your body needs 4-6 weeks of neural adaptation before real muscle growth begins. Changing exercises too soon means restarting that clock every time.

Rhianna 4 min read Read
Reviewing the Research Sept 2026

How many sets per week do you need for muscle growth?

The research is clear: more weekly sets drive more muscle growth, up to a point. Here's the evidence-based range by training level.

Rhianna 5 min read Read
Nutrition Knowledge Sept 2026

Cream vs cottage cheese: the smart swap for creamy cooking

Cottage cheese has 4x the protein of cream and 90% less fat, with almost identical carbs. Here's how and when to use it as a cooking swap.

Rhianna 3 min read Read
Coaching Guides Sept 2026

Progressive overload without a gym: online personal training programming explained

You don't need a full gym to apply progressive overload. Here's how online personal training programs it with home equipment, resistance bands, or bodyweight alone.

Killian 2 min read Read
Coaching Guides Aug 2026

Body recomposition coach vs personal trainer: what's the difference

Both can help you train. Only one is built to manage the narrow nutrition and training window body recomposition actually needs. Here's the real difference.

Killian 2 min read Read
Training Tips Aug 2026

How many times per week do you need to train to see results?

Training frequency matters less than you think. What drives results is weekly sets per muscle group and training intensity, not how many gym days you log.

Rhianna 4 min read Read
Reviewing the Research Aug 2026

How to lose fat without losing muscle

Losing fat and keeping muscle isn't luck, it comes down to two levers research keeps confirming: protein intake and resistance training.

Rhianna 3 min read Read
Nutrition Knowledge Aug 2026

Processed vs unprocessed food for pre-training nutrition

The clean-eating label on your pre-workout snack has almost no bearing on whether it works. Digestibility, fibre, fat content, and timing are what matter.

Rhianna 5 min read Read
Helpful Hints Aug 2026

Do you actually need electrolytes? What the science says

Electrolyte supplements are everywhere, but most people already get enough from food and water. Here's who actually benefits from supplementing.

Rhianna 4 min read Read
Nutrition Knowledge Aug 2026

Flexible dieting to lose weight without giving up foods you love

Rigid meal plans and banned-food lists tend to fail eventually. Here's how flexible dieting works, and why it holds up better over months than a strict list ever does.

Killian 6 min read Read
Coaching Guides Aug 2026

How to find a good online fitness coach

Not all online coaching is the same. Here's what to check before you sign up: credentials, check-in format, how progress is measured, pricing and past client experience, plus the red flags worth walking away from.

Killian 5 min read Read
Mindset Aug 2026

How to lose weight and keep it off sustainably

Losing weight isn't the hard part for most people, keeping it off is. Here's why regain happens and what actually needs to be different this time.

Killian 6 min read Read
Coaching Guides Aug 2026

Weight loss plateau: why and how to break it

The scale hasn't moved in weeks despite doing everything right. Here's what's actually going on physiologically and behaviourally, and the order to fix it in.

Killian 6 min read Read
Training Tips Aug 2026

Should I skip training today? Knowing when rest is right

Low motivation isn't a good reason to skip a session. Here's how to tell the difference between mindset resistance and your body's real signals.

Rhianna 4 min read Read
Reviewing the Research Aug 2026

How close to failure do you need to train?

A meta-analysis split the finding in two: hypertrophy benefits from training close to failure, but strength shows a very different pattern.

Rhianna 4 min read Read
Coaching Guides Aug 2026

What a body recomposition coach actually does, week to week

A body recomposition coach does more than write a program. Here's what the role actually covers each week: training progression, nutrition targets, check-ins and reading your data.

Killian 4 min read Read
Coaching Guides July 2026

Online personal trainer, body recomposition coach, or muscle building trainer: which do you need?

Four coaching titles, four different areas of focus. Here's a straightforward way to work out which one actually matches your goal, before you pay for the wrong one.

Killian 4 min read Read
Coaching Guides July 2026

How online body recomposition coaching works in practice: a typical week

The three parts of an online recomposition program, what a typical week actually involves, why the scale misleads you along the way, and how long the process realistically takes.

Killian 5 min read Read
Coaching Guides July 2026

What is progressive overload training and why online coaches use it

Progressive overload is the single principle behind almost every effective training program. Here's what it actually means, and why every online coaching plan should be built around it.

Killian 3 min read Read
Nutrition Knowledge July 2026

Undereating vs underfuelling: why the difference matters

Most people know about undereating. Underfuelling is different, and it's often the real reason your training feels flat even when your diet looks fine.

Rhianna 5 min read Read
Helpful Hints July 2026

NEWSTART: the lifestyle framework for immune health

NEWSTART is a preventative health framework built around eight modifiable habits that influence immune function, inflammation, and recovery.

Rhianna 4 min read Read
Training Tips July 2026

When to deload and how often you actually need to

A deload isn't something you schedule every 4 weeks. Here's how to read the real signals your body sends and time your recovery smarter.

Rhianna 4 min read Read
Reviewing the Research July 2026

Fruit, vegetables, and mood: what a 14-day RCT found

A 14-day RCT found that eating more fruit and veg, not just being told to, raised vitality, flourishing, and motivation in young adults.

Rhianna 4 min read Read
Nutrition Knowledge July 2026

Vegan vs omnivore for muscle growth: what actually matters

Studies show no significant difference in muscle mass or strength gains between vegan and omnivore diets when total protein and quality are matched.

Rhianna 5 min read Read
Helpful Hints July 2026

The spoon theory: why you feel exhausted without doing much

If you're healthy, sleep well, and still run out of energy, mental load is usually the missing variable. The spoon theory explains why.

Rhianna 4 min read Read
Training Tips July 2026

Perceived vs true failure: are you leaving gains on the table?

Stop training before you've hit your real limit. Understand the gap between perceived and true failure, and why closing it unlocks muscle growth.

Rhianna 4 min read Read
Reviewing the Research July 2026

Which diet is best for fat loss? What the research found

A 2-year trial of 811 adults found no significant weight-loss difference across diets, keto, low-fat, high-protein, high-carb. What mattered was adherence.

Rhianna 3 min read Read
Reviewing the Research June 2026

Calcium supplements vs food: what the research actually shows

Research shows food-sourced and supplemental calcium are equally effective for bone health, but the source question still matters when you look beyond bones.

Rhianna 4 min read Read
Training Tips June 2026

Cardio vs resistance training: what each does best

Cardio and resistance training each have a different job. Knowing which to prioritise for your goal makes your training far more effective.

Rhianna 4 min read Read
Nutrition Knowledge June 2026

Dietitians vs Nutritionists: What's the Difference?

Dietitians and nutritionists aren't interchangeable. Here's how their training and scope actually differ, and how to pick the right one for you.

Rhianna 4 min read Read
Helpful Hints June 2026

Fat burning vs fat loss: why the distinction matters

You can burn fat during a workout without actually losing body fat. Here's what's really happening, and why it changes how you should train for fat loss.

Rhianna 4 min read Read
Training Tips June 2026

Heel-elevated squats for long femurs and a short torso

If you can't hit depth without folding forward, your build might be the reason, not your effort. A small heel lift can help you squat deeper and stay upright.

Rhianna 4 min read Read
Reviewing the Research June 2026

Is there a maximum amount of protein per meal?

You've probably heard your body can only use 20 to 30 g of protein per meal. A 2023 study suggests that ceiling sits lower in your head than in your muscles.

Rhianna 3 min read Read
Mindset June 2026

The gap and the gain: why progress feels invisible

When you only measure against the body you want, progress never feels like enough. Here's a simple shift that makes how far you've come visible again.

Rhianna 3 min read Read
Nutrition Knowledge June 2026

What to eat before training, and when to eat it

The right pre-workout meal depends less on willpower and more on timing. Here's what to eat before training, based on how long you've got.

Rhianna 3 min read Read
Helpful Hints June 2026

Abstainer or moderator? Two ways to handle tempting foods

Some people do best cutting a tempting food out completely. Others do best keeping it in. Here's how to find the strategy that actually keeps you consistent.

Rhianna 2 min read Read

More articles are on the way. Want a plan built around you instead of guesswork? Get your body composition scoreboard.