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Bodyweight
Body weight and body composition are shaped by a complex interaction of biology, behaviour, environment, and lifestyle. This section focuses on evidence-based approaches to fat loss and sustainable changes in body composition.
This section addresses weight loss and body composition from an evidence-based perspective. It explores the drivers of fat loss and maintenance of bodyweight. Our focus is on sustainable strategies rather than rapid or extreme fads.
This collection of products is intended for those seeking a clearer, more realistic understanding of weight management — one grounded in science, individual responses, and long-term health rather than short-term outcomes.
Body Recomposition
Lose Fat & Gain Muscle at the Same Time?
An evidence-based approach to body recomposition: training, nutrition, recovery, rest and measuring it.
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Body recomposition diet — what to eat
Body recomposition workout guide
the Recomposition Bundle
Combine the Fat Loss Guide + Muscle Growth Guide for a complete 'body recomposition' blueprint. You can lose fat and gain muscle at the same time.
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How to lose fat and gain muscle simultaneously
How to rest for body recomposition
Fasting
Is "hara hachi bu" healthy?
What happens to your body during fasting?
Avoid ultra-processed junk foods high in added sugars and refined carbohydrates (candy, pastries, sugary drinks, chips), which provide excess calories with minimal satiety or nutrition.
There's no healthy way to lose belly fat "quickly" — sustainable fat loss (which includes belly fat) occurs at 0.5-1 lb per week through a moderate caloric deficit, exercise and healthy lifestyle habits. There's no really effective way to target belly fat.
A healthy bodyweight is one that minimises your disease risk, supports physical function, and is sustainable through balanced eating and activity. BMI, body composition, waist circumference, metabolic health markers, and functional fitness are often better indicators of health than the number on the scale.
Healthy weight loss indicators include losing 0.5-1% of body weight per week, maintaining energy levels and workout performance, experiencing improved sleep and mood, and losing inches while preserving or building muscle mass.
No beverage specifically burns belly fat, but water is the best choice for supporting fat loss. Green tea and black coffee do have some fat burning properties, but the primary drinking strategy for fat loss is avoiding liquid calories from sugary beverages, excessive alcohol, and calorie-dense drinks.
Weight Loss
Other ways to measure weight loss besides the scales
The top questions about weight and fat loss
the Fat Loss Guide
The Fat Loss A to Z Guide contains 26 concise chapters with clear, actionable advice for sustainable fat loss. It covers nutrition, training, metabolism, lifestyle, and mindset.
$5.99
3 underrated ways to lose fat
