The field notes
Practical, no-hype guides on nutrition, glucose, recovery and training. Written by the team building Equil.
How many calories should you eat a day?
Find your real daily number from body, activity and goal, then use it.
How much water should you drink a day?
Why 8 glasses is a myth, and how heat and sweat change your target.
How to calculate your macros, step by step
Set protein from body weight, floor your fat, fill the rest with carbs.
Intermittent fasting: what actually works
What the evidence says, who it suits, and how to start 16:8 well.
How much protein do you need per day?
The range that covers most goals, and how to actually hit it.
How much sleep do you actually need?
Why 7 to 9 hours, why training raises it, and how to find yours.
Why am I not losing weight?
The four usual culprits, and how to diagnose which one is yours.
Can you track blood sugar without pricking your finger?
Needle-free devices are limited, but prediction gets you most of the way.
How accurate is AI food scanning, really?
What photo-based calorie tracking gets right, where it slips, and how to use it well.
Can you manage glucose without a CGM?
How to understand and blunt glucose spikes with food, timing and movement, no sensor.
Why protein is the key macro for weight loss
How much protein you need to protect muscle and control hunger while losing fat.
How to read your blood test results
A plain-language guide to the markers that matter and the trends worth watching.
Why your training should follow your sleep
How to scale training to your sleep and HRV so you progress instead of grinding.
Macro balance, explained simply
What a balanced split means, how it shifts with your goal, and why ratio matters less than you think.
Why your watch overstates calories burned
Why wearables overestimate burn, why it derails weight loss, and how to think about it honestly.
Cycle-synced training: what the evidence says
A practical look at training and nutrition with your cycle, not against it.
Recovery vs overtraining: knowing the line
How to tell productive fatigue from digging a hole, and the signals to back off.
The tuna lesson: when food shows up in your bloodwork
Why a daily tuna habit can raise mercury, and why tracking labs over time matters.
The 10-minute walk that flattens your glucose
Why a short walk after eating blunts the post-meal spike, and how to fit it into a normal day.
What a barcode scan reveals that the label hides
Front of pack claims are marketing. The ingredient list is where the real story lives.
Why your water target should change with the weather
A fixed daily water goal ignores the one thing that matters: how much you are actually losing.
NEAT: the calories you burn without trying
The biggest swing in daily energy is not your workout. It is the other twenty three hours.
Glycemic load vs glycemic index: which one matters
Glycemic index gets the attention, but load is the number that maps to real meals.
What to do with training after a bad night
One rough night does not ruin a week, but training through it the wrong way can.
What your resting heart rate says about recovery
A single number, checked each morning, is one of the most honest recovery readouts.
What to eat before and after you train
Nutrient timing is oversold, but a few simple choices around a session genuinely help.
Why the scale lies, and what to watch instead
Daily weight swings are mostly water, not fat. Read the trend, not the morning number.
Fiber: the macro everyone forgets
Protein, carbs and fat get the attention. Fiber quietly shapes glucose, hunger and your gut.