Protein, Timing, and the Myths That Won't Die

You can triage most nutrition headlines in half a minute. Ask whether it describes a randomized trial or an observational association, whether the effect size is meaningful or merely significant, and whether the outcome is something you care about or a proxy for it. Most breathless coverage does not survive those three questions.

Low-intensity, sustainable cardio — the pace at which you can still hold a conversation — builds the aerobic base that everything else rests on. It is unglamorous and slow to show results, which is precisely why it is under-practiced, and why the people who stick with it quietly outperform the ones chasing intensity.