The research behind every post we share, written up in full.
Find out how much you need and how to get it from the food you already eat.
3 articlesStrength trainingSee why muscle matters and how to keep building it.
3 articlesLosing fatFind out what works and how to keep your muscle while you lose fat.
4 articlesLiving wellSee how sleep, stress, sugar, fibre and supplements play their part in keeping you strong.
First article coming soonGenes, eating less, a slow metabolism, more cardio and eating clean: what the research says about each, and the part they all miss.
27 Oct 2026How much protein keeps your muscle as you age, how much builds more, and what that is in grams for your weight.
27 Oct 2026The same fat came off with cardio or strength training, and the strength group kept more of their lean mass and bone.
27 Oct 2026Why muscles ache for days after training, what protein can and cannot do about it, and how to eat before and after a session.
23 Oct 2026What the GLP-1 trials found about lean mass, and about the year after people stopped the medication.
19 Oct 2026What a ten-year twin study found about leg power and the brain, why a link is not proof, and what the training trials show.
15 Oct 2026What sarcopenia is, how it shows up long before you see it, and the two things the research says help.
11 Oct 2026Where the seven in ten figure comes from, who was studied, and what research says about low protein and snacking.
7 Oct 2026Some everyday plates get you there easily, and some fall short without you noticing.
3 Oct 2026Short articles on the three things that keep you strong as you age: eating enough protein, lifting something a few times a week, and losing fat without losing muscle. Each one is written from published research and says where its numbers come from.
Every Instagram post gets a matching article here the same day, so expect something new most weeks. The latest ones sit at the top of this page.
No. The articles stand on their own, and the calculator works out your daily protein, calories, BMR and TDEE without an account.
Yes. Every figure links to the trial or review it came from, and where the evidence is mixed the article says so rather than picking a side.
Adults from thirty up who want to be strong at eighty: the people losing a little muscle every year without noticing. If you have never lifted anything, start with the strength training section; it begins at the first session.
Our free calculator works out your resting rate, your maintenance calories and your protein target.