Field notes
Body composition, without the nonsense.
Long-form guides on fat loss, body recomposition, progress tracking, and the habits that actually drive transformation.
- 9 min read
How to Track Body Fat Percentage Without a DEXA Scan
DEXA scans are the gold standard for body composition, but they cost $100+ per session. Learn how to track body fat accurately at home using AI, tape measurements, and progress photos.
body compositionbody fattrackingAIRead → - 14 min read
The Complete Guide to Sustainable Fat Loss: Science-Backed Methods
Forget 30-day crash diets. Sustainable fat loss is built on a 500-calorie deficit, protein at 0.8–1g per lb of bodyweight, resistance training, and progress tracking that actually works.
fat lossnutritiontraininghabitsRead → - 8 min read
Why Progress Photos Beat the Scale: Visual Body Composition Tracking
The scale measures gravity. Progress photos measure transformation. Learn the exact protocol for capturing comparable photos over 12 weeks — and why a single side-by-side shot can restart your motivation in minutes.
progress photostrackingmotivationbody recompositionRead → - 10 min read
Building Fitness Habits That Stick: The 4-Habit Framework
Most fitness apps ask you to track 20 habits. You end up tracking none. Here's the 4-habit framework — workout, nutrition, sleep, movement — that powers every sustainable transformation.
habitsbehavior changefitnesspsychologyRead →