Blog

Read the latest evidence-based nutrition and fitness articles.

A three-month recap including my personal reverse dieting before and after photos, along with macro adjustments, roadblocks, and more.

Johan Vesters February 6, 2023

Most people fail their new year’s resolutions. Read more and learn about the 5 mistakes you need to avoid to NOT be among them.

Johan Vesters January 24, 2023

Explore the full benefits of creatine. Learn about its effects on muscle growth, brain function, and more in this comprehensive guide.

Johan Vesters November 30, 2022

Tracking macros for beginners: Macros 101 including frequently asked questions, common mistakes, do’s and don’ts. Read to learn more!

Johan Vesters November 20, 2022

Does avoiding holiday weight gain sound impossible? Learn how to enjoy the holidays to the fullest without stressing about food.

Johan Vesters November 12, 2022

In this article we explore if you can include ultra processed foods and still be healthy or if you should avoid these foods altogether.

Johan Vesters November 6, 2022

Can the Thermic Effect of Food help you to lose fat? Find out if eating small meals throughout the day actually stokes your metabolism..

Johan Vesters October 29, 2022

How to break through weight loss plateaus. Read to learn why you can’t seem to lose weight in a calorie deficit..

Johan Vesters October 23, 2022

Are Fitness Trackers Accurate? In Sleep, Steps, and Heart Rate—Absolutely. However, Here’s What Science Reveals About Calorie Burn Precision.

Johan Vesters October 14, 2022