No macro cults, no supplement hype. What the evidence supports, what I've actually done, and what I'd tell a client sitting across from me. 18 guías, written to be used.
Fasting · Most BuscaredAn honest breakdown de intermittent fasting — what the research shows, who it works for, and who it fails. The mechanism is adherence, not metabolism — and that changes who should bother.
Leer la guía → 02 ProteinHow Much Protein Do You Actually Need?The deficial recommendation versus what people who train actually need — with the numbers laid out.→03 Fat LossHow Many Calories Should You Eat? (Do the Math Once)Calculate your maintenance calories and your deficit properly — then stop guessing.→04 Fat LossHow to Lose Peso Fast (Without Wrecking Your Metabolism)An honest coach's breakdown de fast fat loss: what actually drives it, how fast is realistic, and the traps that cause rebound.→05 DietsThe Keto Diet: An Honest BreakdownWhat keto does well, what it doesn't do, and who should probably skip it.→06 DietsThe Mediterranean Diet: Why It Keeps WinningThe eating pattern with the strongest long-term evidence base — and how to actually follow it.→07 PracticalHigh-Protein Meal Prep That Doesn't Get BoringA two-hour Sunday system that produces a week de meals you'll actually eat.→08 FuelingWhat to Eat Before a Workout (Timing, Amounts, Real Examples)Exactly what to eat before training based on how much time you have — 3 hours, 1 hour, or 15 minutes.→09 SupplementsCreatine: The One Supplement Worth the MoneyThe most researched supplement in sports nutrition — what it does, what it doesn't, and how to use it.→10 SupplementsHow to Choose a Protein Powder (And Not Get Ripped Off)What actually matters on a protein label, and where the money disappears.→11 SupplementsPre-Workout Supplements: What Actually WorksWhich pre-workout ingredients have real evidence, which are filler, and how to tell what you're actually buying.→12 SupplementsElectrolytes and Hydration: What Actually MattersWhy plain water sometimes isn't enough, and why most electrolyte products are sugar water with marketing.→13 NutriciónFibermaxxing: Why Fiber Is the Nuevo ProteinThe fiber trend explained — how much you actually need, the best sources, and how to ramp up without wrecking your gut.→14 NutriciónIs This Ultra-Processed? A Practical TestHow to tell ultra-processed food from processed food, why the distinction matters, and simple swaps that actually stick.→15 Fat LossWhat To Do After the Diet (The Part Everyone Skips)Why most people regain the weight, and the structured exit that prevents it.→16 TechMetabolic Wearables and CGMs: What the Data Can and Can't Tell YouContinuous glucose monitors and metabolic wearables for non-diabetics — what's genuinely useful and what's noise.→17 Special CasesTraining and Nutrición While on a GLP-1: A Coach's GuideIf you and your physician have decided on a GLP-1, here is the training and nutrition side — protecting muscle, hitting protein when appetite drops, and what the evidence supports.→18 Special CasesHow to Hit Protein Targets When Appetite Is LowPractical, evidence-aligned strategies for meeting protein needs when appetite is suppressed for any reason.→Everything here works. Applying it around your schedule, appetite and training history is where people stall — that's the job coaching does.
REBUILD is the manual: tendon loading, the pain rules, a complete shoulder framework, sleep and nutrition for tissue repair. $18.