Protein decisions
A practical guide to hitting 70–80 g of protein a day, whatever you eat — from full omnivore to plant-only — using DIAAS and leucine to choose well.
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Featured reads
A rotating handful from the writing. Changes through the week.
Bean counter
A practical guide to Indian pulses — how much protein and energy each one really delivers, and how to prep and pair them so that protein actually counts.
Feeling full is complicated
Satiety and satiation aren't the same thing, and volume, protein, fibre and processing all pull the strings. What to be wary of, and the foods that actually fill you up.
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Premium is a red flag
Most of what sells as premium in India is mid-tier anywhere else, my gym included. So here is plainly what we have: clean toilets, a coach for every four to six clients, kit built for Indian frames.
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Pick your fights
A WSJ piece on a strongman humbled by a Pilates class misses the point. Adaptations are specific, not everything hard is worth training for, and conviction comes from utility rather than FOMO.
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Move the needle
Florida's football team got 14,443 pounds stronger on four exercises. The antithesis of Instagram coaching: a few basic metrics, no gimmicks, and warm-ups that just warm you up.
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Spoilt for load: a field guide to free weights
Sorted not by brand but by where the mass sits relative to your hand — five positions, from the classic dumbbell to centermass bells and long-lever maces, and what each is good at.
Protein decisions
A practical guide to hitting 70–80 g of protein a day, whatever you eat — from full omnivore to plant-only — using DIAAS and leucine to choose well.
Muscle matters
All muscle isn't built the same. What Type 1, 2A, 2X and 2B fibres are each good at, why size doesn't equal power, and how training and genetics shape the muscle you carry.
Hunger is ridiculously complex
Hunger isn't willpower — it's hormones and habit. Ghrelin, leptin, the gut's brakes, and why cutting calories makes your body protest a broken pattern rather than a real shortage.
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