The Wellness AF Library
Wellness Articles
backed by real research
Every piece starts with one question: what does the science actually say? Then it gets turned into something you can use this week.
Latest
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Protein powders vs. real food: What the evidence says
Protein powders, bars, and high-protein snacks compared with chicken, eggs, and fish. What the evidence says about soy, gums, sweeteners, and heavy metals.
More from the library
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Do Peptides Work? Ozempic, Retatrutide & the Wolverine Peptide
Do peptides work? The evidence on Ozempic, retatrutide and the Wolverine peptide (BPC-157, TB-500), plus the proven way to biohack for longevity.
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How to store fruits and veggies
Lesson 18 Companion The fiber is only good if the produce makes it out of the fridge. Lesson 18 made the case for fiber. It fills you up and steadies your blood sugar. You go to the grocery store, fill up the cart, you’re super excited. Then you open the fridge the next day, and…
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Does it matter if your produce is organic?
Wellness AF Club · Library · Goes with Lesson 16 Does it matter if your produce is organic? Lesson 16 was blunt: just eat them, dammit. The second you actually commit to that, a new worry shows up at the grocery store. Do they have to be organic? Is organic worth it, or is that…
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Protein: how much you actually need, and why
Most women eat about half the protein they need, because the official recommendation is just the bare minimum to scrape by. Here’s the real target for losing fat while keeping muscle, plus a 5-second trick for spotting a true protein source.
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How to build bone density: what women need to know
Your bone density quietly peaks in your 30s, and a 3-year window around menopause can cost you 7% of your spine. What actually protects your skeleton: lifting heavy, twice a week.
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How to lose weight and keep it off: the science + the system
Your metabolism isn’t broken, and the scale isn’t a willpower test. The full system for losing weight in your 30s and beyond: how your body actually burns energy, and how to set targets you can stick to.
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Why I started the Wellness AF Club: evidence-based wellness, no fads, no BS
I spent 20 years cycling through diets. Then I became a medical coder and read charts full of preventable disease all day, and it got personal. Here’s why I built a podcast on actual evidence.
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