Blog
How the Shake, Fast & Eggs method works, and how to do it safely.
I Eat Eggs Every Day. Here's the Whole System (and Why It's Not Magic)
An egg diet for weight loss, explained by the guy who does it: a morning protein shake, a fasting window, a big egg meal, and flexible night meals, with four phases.
Eggs Every Day vs. My Cholesterol: The Honest Answer
Eggs and cholesterol, honestly, from someone who eats a lot of them every day: what has changed in nutrition guidance, why individual responses vary, and who should talk to a doctor first.
How I Survive Till 2 PM (12 Tips)
Intermittent fasting tips from a regular guy who fasts through the morning every day: the morning protein shake, hydration, black coffee, hunger, training, and when to stop.
How I Figure Out My Calories (Without Overthinking It)
How to calculate calories for weight loss without overthinking it: start from your bodyweight and goal, track your weekly average, and adjust. A simple approach from John's Shake, Fast & Eggs Method.
Fat Loss, Lean Bulk or Recomp? Pick Your Phase in 30 Seconds
Not sure whether to cut, maintain, lean bulk or recomp? A practical guide to choosing your phase on John's Shake, Fast & Eggs Method, with simple signs for when to switch.