Science & Blog
Evidence-based articles on intermittent fasting, protein pacing, and body recomposition. Every claim is backed by peer-reviewed research.
What Is Protein Pacing? The Science Behind 4 Meals a Day
Why meal timing matters as much as total intake, and how spacing protein across 4 meals maximises muscle protein synthesis throughout the day.
Read more →How Intermittent Fasting Targets Visceral Fat
A 33% reduction in visceral fat in just 8 weeks. The mechanisms behind how IF triggers lipolysis in the most dangerous fat deposits.
Read more →Losing Fat Without Losing Muscle: The IF-P Advantage
Standard diets lose 25-30% of weight as lean mass. IF-P participants actually gained 6% fat-free mass while losing weight. Here's how.
Read more →Intermittent Fasting and Your Gut: What the Research Shows
How fasting cycles reshape your gut microbiome, improve bacterial diversity, and strengthen immune function from the inside out.
Read more →How IF-P Improves Insulin Sensitivity and Blood Sugar Control
Better glucose regulation, improved insulin response, and smarter nutrient partitioning. The metabolic benefits of combining fasting with protein pacing.
Read more →How Intermittent Fasting Improves VO2 Max and Cardiorespiratory Fitness
IF-P participants showed significant VO2 max improvements without changing their exercise routine. The science behind fasting and cardiorespiratory fitness.
Read more →The Anti-Inflammatory Effects of Intermittent Fasting and Protein Pacing
IF-P reduces CRP, IL-6, and TNF-α. How fasting and protein pacing combat the chronic inflammation linked to aging, joint pain, and disease.
Read more →Why You Feel Less Hungry on IF-P Than Standard Diets
IF-P participants report significantly less hunger than standard calorie restriction. How protein pacing and fasting regulate appetite hormones.
Read more →How IF-P Improves Cholesterol, Triglycerides, and Heart Health
Improved cholesterol ratios, reduced triglycerides, and better cardiovascular risk markers. The heart health benefits of the IF-P protocol.
Read more →Why IF-P Preserves Your Metabolic Rate While Standard Diets Tank It
Standard calorie restriction slows your metabolism. IF-P maintains resting metabolic rate through muscle preservation and hormonal optimisation.
Read more →