Built For Men
Helping men lose fat, build strength, and create a system they can stick to for life. 💪🔥
Fat Loss. Strength. Performance.
10/10/2026
Set your goal, make the plan, then set your non-negotiables.
Not everyday will be perfect, and the goal isn’t to be perfect - because unrealistic daily habits = an unattainable long term goal.
That’s not saying you don’t have to work hard. But you have to work hard and be smart.
🫶🏼
BUILT ON EVIDENCE #003 🏋️‍♂️
If you’re trying to lose weight, lifting weights should probably be part of the plan.
A 2025 systematic review looked at 25 randomised controlled trials comparing diet plus resistance training with diet alone in adults with overweight or obesity.
The interesting part?
Overall weight loss was similar between groups.
But when resistance training was added, people:
* Preserved more fat-free mass
* Lost more body fat
* Improved their strength
That distinction matters.
The goal of weight loss shouldn’t just be to make the number on the scale smaller.
You want to lose fat while preserving as much useful lean tissue as possible.
And that becomes even more important as we age.
Muscle and strength support physical function and independence, while resistance training can also support bone health.
So don’t just ask:
“How much weight did I lose?”
Ask:
“What kind of weight did I lose, and what am I preserving along the way?”
The work you do in your 30s, 40s and 50s becomes your insurance plan for your 60s, 70s and 80s.
Lose the fat. Keep the muscle. Lift weights.
And that’s Built on Evidence.
Research:
PMID: 40909191
PMID: 35191588
PMID: 26817506
PMID: 35742181
09/10/2026
Ultra-processed foods can make overeating easier.
But the interesting question is why.
In a tightly controlled metabolic ward study, participants ate around 500 more calories per day on an ultra-processed diet compared with an unprocessed diet.
They gained weight during the ultra-processed phase and lost weight during the unprocessed phase.
But that does not mean every ultra-processed food is inherently “fattening.”
In the Hall study, participants ate the ultra-processed meals faster, and differences in factors such as non-beverage energy density may have contributed to the increased intake.
Other controlled research also suggests that food texture and eating rate matter. Foods that can be eaten more quickly can make consuming more calories easier.
So the takeaway is not that you can never eat ultra-processed food.
It’s that if most of your diet consists of foods that are incredibly easy to overconsume, maintaining a calorie deficit can become a lot harder.
Built on Evidence #001
Hall KD et al. Cell Metabolism. 2019.
PMID: 31105044
Teo PS et al. American Journal of Clinical Nutrition. 2022.
PMID: 35285882
Just stop waiting for the perfect conditions and START.
Your kids are learning what “healthy” looks like from YOU.
08/10/2026
Most people think they need variety.
But consistency and routine brings more freedom.
Find what works for you, then repeat it until the routine runs itself.
This isn’t only the easiest way to make true behavioural change, but achieve any long term goal.
BUILT ON EVIDENCE #002 🌙
Eating late does not magically make you store more body fat.
Yes, meal timing can affect glucose handling, hunger, energy expenditure and other metabolic processes.
But that is not the same as saying calories eaten at night are automatically stored as fat.
When calories were matched in a controlled weight-loss trial, eating more calories earlier versus later produced essentially the same weight loss, although earlier eating appeared to help with hunger.
For changes in body fat over time, you have to look at the overall energy balance, not one acute metabolic response.
For me, saving calories for the evening makes my diet easier to stick to. For someone else, eating earlier might work better.
Self-awareness is the starting point of any great diet.
And that’s Built on Evidence.
Research:
PMID: 31782659
PMID: 26771705
PMID: 36198293
PMID: 36087576
PMID: 26278052
PMID: 26219416
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