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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.

Nutrition Knowledge New

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 4 min read Read
Helpful Hints New

Who else to see alongside online coaching: physios, dietitians and specialists we'd actually recommend

Online coaching handles your training and nutrition. Here's who to see for everything else, and a few Australian professionals worth knowing about.

Rhianna 2 min read Read
Helpful Hints New

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 4 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 4 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 3 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 3 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 3 min read Read

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