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Nutrition

Eat like an adult who plans to live a long time. Practical, boring, effective nutrition — no dogma.

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A clock face next to a plate of healthy food, illustrating the core concepts behind the intermittent fasting myths this article debunks.

7 Intermittent Fasting Myths Debunked: Metabolism, Muscle, and More

We separate fact from fiction by exploring the most persistent intermittent fasting myths, revealing what the science actually says about its effects on metabolism, muscle, and health.

11 min read

Frequently asked about nutrition

How much protein do I need?+

Roughly 1.6 g per kg of body weight daily for adults training regularly — enough to preserve muscle, blunt hunger and support recovery.

Is intermittent fasting worth it?+

It works if it makes eating simpler for you. Meta-analyses show similar outcomes to matched-calorie diets — the win is adherence, not metabolic magic.