Guides
The fundamentals of training, sleep, food and recovery, written plainly and sourced. Plus how to use AI assistants with your own data.
Guide · November 12, 2026 · 7 min
Creatine benefits: what the evidence says, dose and myths
Creatine monohydrate at about 3 to 5 g a day, taken consistently, is the best-studied form for strength and power. Here is what it does and does not do.
Guide · November 12, 2026 · 10 min
Five numbers worth a weekly health check-in for people who train
You do not need a spreadsheet full of metrics. Five weekly numbers — sleep, wellness, sessions, protein and resting heart rate — spot overload early.
Guide · November 12, 2026 · 7 min
Food diary for bloating: how to find your triggers without calorie counting
Bloating often follows meals, pace, fibre or stress. A simple diary next to stool type and sleep beats guessing, and it prepares you for a clinician if needed.
Explainer · November 12, 2026 · 7 min
What does a healthy poop look like? The Bristol stool scale and gut basics
Types 3 and 4 on the Bristol stool scale are the usual middle. Here is what each type means, how often is normal, and when a change is worth checking.
News · November 12, 2026 · 7 min
Heat and exercise: a 2026 study finds your muscles use less sports drink fuel in extreme heat
In lab heat of 40°C, trained cyclists oxidized about 27% less of the glucose they drank during a 90-minute ride than at 20°C, and nine days of heat acclimation did not fix it.
Explainer · November 12, 2026 · 7 min
How many steps per day do you actually need? What the research says
Ten thousand steps is a marketing target, not a medical rule. Minutes matter in WHO and CDC guidance; step counts are a useful daily habit metric.
Guide · November 12, 2026 · 7 min
How much protein do you need a day? A simple guide for any diet
Most active adults do well on 1.4 to 2.0 g of protein per kg a day. Here is how to work out your number and hit it with the foods you already eat.
Explainer · November 12, 2026 · 7 min
How much sleep do you need? What the evidence says for adults who train
Seven hours or more a night, regularly, is the adult consensus. Here is why sleep is part of training, and a simple plan to get more of it.
Guide · November 12, 2026 · 8 min
How to track mood and energy next to training
Log mood and energy on a 1–5 scale next to sleep and training. Patterns over two weeks matter more than one bad morning.
Guide · November 12, 2026 · 10 min
Menopause exercise: what to do for strength, sleep and bone health
Strength training twice a week, some impact work and steady sleep habits are the best-supported training moves around menopause. Here is how to do them, and when to get help.
Comparison · November 12, 2026 · 7 min
MyFitnessPal and Cronometer alternatives: track meals without counting calories
You do not need a barcode scanner or a perfect calorie total to improve how you eat. Shorter logs, protein anchors and on-plan meals beat abandoned databases.
Explainer · November 12, 2026 · 8 min
Sleep debt: can you catch up on weekends without hurting training?
Sleep debt is the shortfall when you sleep less than you need for several nights. A longer weekend helps, but fixing weekdays matters more for training.
Guide · November 12, 2026 · 7 min
Strength training for beginners: a simple plan for the first eight weeks
Two or three full-body sessions a week, a handful of basic movements, and small, steady increases. Here is a simple eight-week plan to start strength training.
Guide · November 12, 2026 · 7 min
Stress, burnout and when to deload: signs for people who train
When work stress and training load pile up, subjective wellness often dips before lab markers do. Here is how to spot overload and plan a deload.
Explainer · November 12, 2026 · 9 min
Training around your menstrual cycle: what the evidence supports
Cycle phase has at most a small effect on performance, and the effect differs from person to person. Here is what the research shows and how to find your own pattern.
Explainer · November 12, 2026 · 7 min
What is a fitness MCP server? How AI assistants read and write your training data
MCP is the standard way AI assistants plug into outside tools. A fitness MCP server turns your training log into tools an assistant can read, and with permission, write.
Explainer · November 12, 2026 · 8 min
What is HRV? Heart rate variability explained for people who train
HRV is the small variation between heartbeats. Here is what it reflects, how to read your own trend, and why one low morning is not a verdict.
Comparison · November 12, 2026 · 10 min
Whoop vs Oura vs a free tracker: what recovery scores actually measure
Recovery and readiness scores all lean on sleep, resting heart rate and HRV. The sensors are partly tested; the single daily number usually is not.
Explainer · November 12, 2026 · 7 min
Zone 2 training explained: what it is, how to find it, how much to do
Zone 2 is the easy effort you can hold a conversation at. It builds the aerobic base most of your training rests on. Here is how to find it and use it.
Your first brief is one entry away
Pick an objective, tell it how you eat, log one thing.