The Library

Short, sourced answers to how your body works

Free to read, no account needed. Every piece shows its evidence grade and at least one source. Your Coach uses the same science in your chat.

Evidence: Established

Why protein anchors a muscle-building week

Muscle is built from the protein you spread across the day, not from one large serving. Around 1.6 g of protein per kg of body weight per day covers most adults who train, and dividing it over three or four meals keeps the building signal up for more of the day. You do not need perfect timing to make progress.

Total protein for the day matters most; timing is a small refinement on top.

Source: Morton et al., 2018, British Journal of Sports Medicine (meta-analysis of 49 studies)

Evidence: Probable

Why fibre changes the pace of a big meal

Starting a large meal with beans, lentils or vegetables slows how fast the meal is absorbed. Fibre thickens the mix in your gut and softens the rise and fall that follows a big plate of starch. That steadier curve is one reason a dinner out does not have to feel like a setback.

The effect differs from person to person, which is exactly what an Experiment can test.

Source: Monnier et al., 2016, Diabetes Care (review on meal order and glucose)

Evidence: Established

Why short sleep makes hunger louder

Short sleep changes the hormones that speak to your appetite: the one that signals fullness falls, the one that signals hunger rises. People reliably eat more after a short night, and the extra eating leans toward denser foods. Sleep is not a nutrition trick; it is part of the same system.

If sleep is short, hunger the next day is information, not a lack of willpower.

Source: Spiegel et al., 2004, Annals of Internal Medicine; Al Khatib et al., 2017, European Journal of Clinical Nutrition

Want this applied to your life?

Your Coach turns a piece like these into a Tactic for your week, and remembers what worked.

Apply this to my life