The EverStrong note

One idea a fortnight on keeping muscle while you lose weight.

Short, specific and about one thing. No news, no offers, no hoping you are well. You can stop it in one click, or turn it down to only the things you care about.

Starts with something you can use today

Where should we send it?

Send the cheat sheet and the note

First the protein cheat sheet, one page, forty foods ranked per bite. Then five short emails over five days on keeping muscle while the weight comes off. Then one note a fortnight, for as long as you want it.

Sent. Check your inbox in the next minute or two, and look in junk if it is not there.

What a note looks like

• The number that is not on the scale

  Two people lose ten kilos. One keeps almost all of their muscle, the other loses a third of it as lean tissue, and the scale reads the same for both.

  Note

• Protein in the first bites

  If only a third of the plate gets eaten, make it the third that was doing the work. The order matters more than the total.

  Note

• The month it usually slips

  It is rarely month one. It is month four, when the attention has moved on, and month nine, when the scale stops.

  Note

Every figure we quote is listed with its study, its range and its DOI on our evidence page. Reply to any note and it comes to us.