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Building muscle — the basics for beginners

An overview of the core principles of muscle hypertrophy, outlining training, nutrition, and recovery that drive long-term muscle growth.
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Mediterranean diet for weight loss and health

A practical overview of the Mediterranean diet, highlighting its benefits for fat loss, long-term health, and sustainable eating habits.
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The 3 worst diets for your health

A look at three diets to avoid, explaining how crash diets, fad diets, and ultra-processed food undermines health and body weight.
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The top questions about weight and fat loss

Answers to 12 common weight loss and fat loss questions about dieting, exercise, supplements, and sustainable strategies to reduce body fat.
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What happens to your body during fasting?

The hour-by-hour changes in metabolism, insulin, autophagy, and brain function: understand the body’s response to periods without food.
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Does testosterone build muscle?

An overview of testosterone’s role in muscle growth, exploring how training, nutrition, sleep, and lifestyle influence your natural levels.
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The 3 healthiest vegetables

Discover the 3 healthiest vegetable groups backed by research and some great recipes: cruciferous vegetables, leafy greens, and alliums.
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How many vegetables should be on your plate?

Learn the half-plate rule for eating more vegetables. Evidence-based guide with three filling recipes to help you meet daily vegetable targets.
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How to rest for body recomposition

An overview of recovery in body recomposition. Learn how sleep, stress management, and balanced training support muscle growth and fat loss.
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