Frequently Asked Questions
Real-world answers to common questions in nutrition, fitness, and self-care.
How do I build a balanced plate without tracking?
Use a simple template: half non‑starchy veggies, a palm or two of protein, a cupped hand of quality carbs, and a thumb or two of healthy fats.
How much protein do most people need per day?
A practical range for active, healthy adults is ~1.2–2.0 g/kg body weight. Adjust based on goals, appetite, and tolerance.
Are carbohydrates bad for fat loss?
No. Quality and portion matter more than demonizing a macro. Whole‑food carbs paired with protein and fiber support energy, training, and satiety.
Do I need supplements for good health?
Food first. Consider targeted basics (e.g., vitamin D if deficient) after diet, sleep, and movement are consistent. Always check for interactions.
How should I structure meals when I’m busy?
Plan anchors: a protein‑rich breakfast, a prepared snack, and a default lunch. Batch-cook once or twice weekly to reduce decision fatigue.
Any tips for managing stress day‑to‑day?
Try a 60–120 second breath break, short walks, and clear shutdown routines at night. Small, repeatable practices compound.
What’s a realistic step goal?
Use your current average and add 1–2k daily steps. Consistency beats a fixed universal target; more movement across the day is the win.
Can I enjoy treats and still make progress?
Yes. Use flexible guardrails: most meals nutrient‑dense, some meals for pure enjoyment. Think weekly patterns, not single foods.
What is “scientific wellness,” and how is it different from traditional dieting?
Scientific wellness focuses on evidence-based, proactive habits—sleep, stress, movement, and nutrition—guided by research and measurable outcomes, rather than short-term calorie restriction.
Do you cite studies when discussing health topics?
Yes. We translate peer‑reviewed research into clear takeaways and note where evidence is strong, mixed, or emerging so you can calibrate expectations.
Should I get blood work or wearables to track progress?
They can help, but they’re optional. Start with lifestyle foundations first; add labs or wearables if you enjoy data and will act on the insights.
What’s the minimum effective dose of strength training?
2–3 sessions per week covering major movement patterns (push, pull, hinge, squat, carry) with progressive overload supports strength and longevity.
Do I need HIIT to get results?
Not necessarily. Combine resistance training with daily steps and moderate cardio. Add HIIT if you enjoy it and recover well.
How important is sleep for body composition and performance?
Crucial. Aim for 7–9 hours. Sleep drives recovery, hormones, appetite regulation, and training adaptation—think of it as free performance enhancement.
How do I manage soreness (DOMS) without losing momentum?
Prioritize sleep, protein, hydration, and light movement. Gradually progress volume and intensity; don’t max out every session.