Pallas
The Pallas Blog
Calories In, Calories Out Is True, But Way More Complicated Than You Think
CICO is not wrong. But treating it like a simple maths problem is why most diets fail. Here's what the research actually says.
NEAT: The Hidden Variable That Makes or Breaks Progress
Non-exercise activity thermogenesis can vary by 700 kcal/day between two people of the same size. And you can train it up.
How Much Protein Do You Actually Need?
The "1 gram per pound of bodyweight" rule is everywhere, but the evidence tells a different, more nuanced story.
Why the Scale Lies to You Every Morning
Your weight can swing 2–3 kg overnight without a single gram of fat being gained or lost. Here's exactly why.
Cardio Doesn't "Burn Fat": Here's What Actually Does
Fat oxidation and fat loss are not the same thing. Understanding the difference changes how you should train entirely.
Progressive Overload: The Only Rule That Actually Matters
Most people plateau because they keep doing the same weights. Here's the mechanism behind muscle growth, and how to keep it happening.
Why You're Always Hungry on a Diet
Hunger on a deficit is not a willpower problem. It's a hormonal one. Here's what ghrelin and leptin are actually doing and how to manage them.
How Stress Sabotages Your Results
Chronically elevated cortisol increases appetite, promotes fat storage, and breaks down muscle. Here's how stress quietly undermines progress.
Sleep Is a Fitness Tool, Not a Luxury
Poor sleep doesn't just make you tired. It raises cortisol, spikes hunger hormones, and directly suppresses muscle building.