The hottest Body composition Substack posts right now

The nosauce + apple cider vinegar protocol produced steady, mostly linear fat loss and reached a new all-time low, with an initial rapid drop in water weight followed by consistent fat loss.
Because the regimen reduces heavy cream, daily protein can fall below about 40 g and trigger protein‑leverage hunger; a single day of increased meat intake resolved the hunger without derailing progress.
A planned tweak is to run two 14‑day bouts separated by a one‑day refeed to capture faster early losses and better manage occasional protein hunger.

Adding strength training didn't lead to considerable fat loss or muscle gain
Increased protein intake didn't seem to be offset by exercise
Finding the right balance between strength training and protein intake is crucial for personal fitness goals

Stress can significantly impact weight gain, and managing stress is crucial for body composition.
Establishing simple rules of thumb for eating, like focusing on specific foods and portion sizes, can help with weight loss.
Tracking progress and making adjustments based on data, like body composition measurements, is important for understanding and maintaining weight loss.

Adipose tissue expansion is crucial for metabolic health and can be protected by surprising factors like inflammation.
Visceral fat in the abdomen is protective as it drains into the liver directly, aiding in fat release.
Accumulation of fat in the liver can occur even in lean individuals, compromising glycogen storage.

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