Human outcomes first
We prioritize systematic reviews, meta-analyses and randomized human trials over mechanisms, animal studies and anecdotes.
Human evidence, translated
Research made
useful.
Clear verdicts, study limits and practical decisions—with direct links to the research publishers.
How we review a claim
The conclusion stays the size of the evidence.
Publisher links
We link to original publisher pages, prioritizing Cochrane, BMJ, BJSM and British Journal of Nutrition when quality and relevance are comparable.
No borrowed authority
Lean Protocol summarizes published research; it does not claim to have conducted the meta-analyses or trials.
Fat Loss & Cardio
Fat Loss & Cardio
Fasting, aerobic exercise and the difference between an acute effect and a lasting outcome.
Evidence review · Cochrane + BMJ
Fat-Loss Evidence
Intermittent Fasting for Weight Loss
What Cochrane and BMJ reviews show about intermittent fasting, calorie restriction and long-term weight loss.
Read guideEvidence review · 116 RCTs
Cardio Evidence
Zone 2 Cardio for Fat Loss
What Zone 2 means, what aerobic-exercise trials show for fat loss, and why total weekly work matters more than a perfect heart-rate zone.
Read guideAcute metabolism ≠ fat loss
Cardio Evidence
Fasted Cardio and Body-Fat Loss
Why fasted exercise burns slightly more fat during some sessions but has not been shown to produce greater long-term body-fat loss.
Read guideStrength & Muscle
Strength & Muscle
Training and protein claims sized to what human evidence can actually support.
Evidence review · BJSM
Strength Evidence
Resistance Training for Muscle Growth
What large evidence syntheses say about load, sets, frequency and training to failure for strength and muscle growth.
Read guideEvidence review · Timing
Nutrition Evidence
Protein Timing — Does the Anabolic Window Matter?
Why total daily protein is the main priority and workout-adjacent protein timing can still be practical.
Read guideEvidence review · Protein dose
Nutrition Evidence
The 30g Protein Per Meal Rule — Useful Guide, Not a Hard Limit
Why 30 grams is not an absorption ceiling and how to think about per-meal protein distribution.
Read guideNutrition
Nutrition
Food and nutrient research translated into useful decisions without miracle claims.
Evidence review · Human trials
Nutrition Evidence
Soluble Fiber for LDL and Satiety — What Human Trials Show
Human evidence on soluble fiber, LDL cholesterol, appetite and practical food sources.
Read guideEvidence review · 58 RCTs
Nutrition Evidence
Oat Beta-Glucan and LDL Cholesterol — What 3g/Day Studies Show
What randomized-trial meta-analyses suggest about roughly 3 grams per day of oat beta-glucan and LDL cholesterol.
Read guideFree starter kit
Your first week does not need to be complicated.
Start with a calorie range, a protein anchor and a repeatable meal framework.