Today Forge
Pillar 01 · 15 guides

Body

Movement. Nutrition. Recovery. Evidence.

Steps, strength, protein, sleep and recovery, with evidence checks on popular supplements and peptides.

01.1

Movement & Strength Habits

Daily steps, walking after meals and how often to strength train.

  1. 5 min readHow Many Steps a Day Do You Really Need?Not necessarily 10,000. What the largest step-count studies found, by age, and how to raise yours.
  2. 5 min readWalking After Meals: How It Affects Blood SugarTen minutes after dinner is one of the simplest habits with solid evidence. Here is what the trials found.
  3. 5 min readHow Many Days a Week Should Beginners Strength Train?Two to three sessions a week is enough. What the evidence says, and how to structure your first months.
01.2

Nutrition & Metabolism

Protein targets, plant vs whey protein, creatine and cardio timing.

  1. 5 min readHow Much Protein Do You Need Per Day?From the healthy minimum to the muscle-building range, with a simple table by body weight.
  2. 5 min readSoy Protein vs Whey for Muscle: What the Research ShowsWhey wins in short lab studies. Over months of training, the gains look similar.
  3. 5 min readFasted Cardio vs Fed Cardio: What the Metabolic Data SaysMore fat burned in the session is not more fat lost. What the controlled studies found.
  4. 5 min readDoes Creatine Cause Hair Loss? What the Data ShowsOne small 2009 study started the rumour. A 2025 trial measured hair directly and found no effect.
  5. 5 min readProtein Absorption Limits: How Much Can You Use Per Meal?The 30-gram ceiling is a myth built on short studies. Here is what newer research found.
01.3

Sleep & Recovery

Sleep timing, magnesium and the phone habits that drain training.

  1. 4 min readMagnesium Glycinate vs Citrate: Which Helps Sleep?The forms differ mostly in how they treat your gut. The sleep evidence is modest. Here is what it shows.
  2. 5 min readIs Your Phone Ruining Your Lift? What the Research Shows"Dopamine depletion" is a metaphor. Sleep loss, mental fatigue and distraction are measured. Here is what matters.
  3. 5 min readCircadian Rhythm and Sleep Timing: The 9 PM Sleep ProtocolConsistency beats the clock. How to set a sleep schedule that fits your body clock and protects recovery.
01.4

Peptides: Evidence & Regulation

What research and regulators actually say about Semax, GHK-Cu, retatrutide and peptide storage.

  1. 5 min readPeptide Storage: Why Reconstituted Vial Timelines Can't Be VerifiedApproved peptide medicines come with tested storage instructions. Research peptides come with guesses, and good storage cannot fix an unknown vial.
  2. 5 min readRetatrutide vs Semaglutide: How the Mechanism DiffersSemaglutide works through one hormone receptor. Retatrutide works through three, and that changes both the results and the risks.
  3. 5 min readGHK-Cu for Skin and Injury Repair: What the Evidence ShowsCopper peptides have interesting lab biology and very little clinical proof. Here is what the studies show, and why injectable versions are a different story from face creams.
  4. 6 min readSemax Dosage: What the Evidence Supports (Intranasal vs Injection)Most Semax dosing charts online trace back to nothing. Here is what the research measured, how regulators treat it, and why no safe self-use dose exists.

The other pillars

02 · WealthMoney, Lending & RiskEmergency funds, budgets and debt payoff; how Australian lenders assess you; buying in Dubai; and trading risk maths.03 · MindStoicism & FocusPractical Stoicism, attention control, procrastination and how habits actually form.