Evidence-graded coverage of nutrition science, weight management, GLP-1 medications, protein, and the underlying research that informs our app rankings. Each article is authored or reviewed by a Registered Dietitian.
When you can build muscle and lose fat simultaneously — and when you can't
Body recomposition is possible in specific populations and contexts. This article reviews who can recomp, the protein and training requirements, and where the limits lie.
How biological defense of body weight has evolved from contested theory to mainstream framework
Set-point theory describes biological defense of body weight. The 2026 evidence base supports a flexible 'settling point' framework with both genetic and environmental contributors.
Why adults over 65 need 1.2-1.5 g/kg, distributed across 3-4 meals at 30-40 g each
The RDA undershoots optimal protein for older adults. Current PROT-AGE and ESPEN guidance recommends 1.0-1.5 g/kg with attention to per-meal leucine threshold.
How plant proteins compare to animal sources on bioavailability, digestibility, and amino acid quality
Comprehensive 2026 review of plant protein quality using PDCAAS and DIAAS — bioavailability, leucine content, complementary patterns, and clinical implications.
Why three to four protein-rich meals beat skewed distributions even at identical daily totals
Protein distribution across meals magnifies the effect of a given daily total. This article covers the 2026 evidence on per-meal targets, breakfast neglect, and pre-bed strategies.
Transitioning off calorie tracking with structure, support, and realistic expectations
Transitioning from tracking to intuitive eating is feasible with structure. This article covers the evidence base, staged protocols, and clinical guidance for RDs.
Why 2.5-3 g of leucine per meal matters more than total daily protein for many populations
The leucine threshold concept explains why protein distribution matters as much as total intake. This article reviews the 2026 evidence and clinical applications.
How clean-eating culture, tracking, and food rules can shade into clinically significant impairment
Orthorexia describes pathological preoccupation with healthy eating. This article reviews diagnostic criteria, distinguishing features, and clinical responses.
What the current evidence supports for protein intake in athletes, older adults, and weight-loss populations
Comprehensive 2026 review of evidence-based protein per kilogram targets across populations — sedentary adults, athletes, older adults, weight loss, and GLP-1 therapy.
What intermittent energy restriction protocols show — and where the popular framing oversells the science
MATADOR and other intermittent energy restriction trials show modest benefit for weight loss and adherence. This article reviews the evidence and clinical applications.
Why pre-existing low muscle mass changes the risk-benefit calculus for semaglutide and tirzepatide
Sarcopenic obesity is underdiagnosed and changes GLP-1 risk profile. This article covers ESPEN/EASO criteria, screening tools, and modified protocols for at-risk patients.
How metabolic adaptation explains the stall in week 12 — and what the data say about the magnitude of the effect
Adaptive thermogenesis explains most weight-loss plateaus. This article reviews the evidence on magnitude (10-15% greater than predicted), mechanisms, and clinical mitigation.
Nausea, taste changes, food aversions, and the meals patients quietly stop eating
Practical guide to managing nausea, food aversions, taste changes, and reduced intake during GLP-1 therapy — symptom patterns, mitigation, and red flags for RDs.
Recognizing the line between behavior change tool and compulsive checking — for clinicians, patients, and caregivers
Calorie and macro tracking can shade into disordered behavior. This article outlines the warning signs, screening tools, and clinical responses for RDs and primary care.
What the discontinuation literature shows and how RDs can structure a planned exit from semaglutide or tirzepatide
Discontinuation of GLP-1 therapy reverses 65-70% of weight loss in one year. This guide covers tapering schedules, intensified behavioral support, and weight regain mitigation.
What the behavioral, physiological, and psychological literature shows about who benefits from food tracking
Calorie tracking is highly effective for some patients and counterproductive for others. This article synthesizes the 2026 evidence on who benefits and who does not.
Protein, resistance training, and energy adequacy strategies that protect muscle during semaglutide and tirzepatide weight loss
Evidence-based protocol for protecting lean body mass during GLP-1 weight loss — protein dose, distribution, resistance training prescription, and monitoring tools.
What every clinician should know about GLP-1 and dual GIP/GLP-1 receptor agonists for weight management
Evidence-based dietitian guide to semaglutide and tirzepatide for weight management — mechanisms, dosing, nutritional risks, and protein/micronutrient strategies in 2026.