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 simple daily routine built around eggs, room for food you enjoy, and 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 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.
How I Stay on Track (12 Tips)
Practical tips for sticking with your eating plan from a regular guy who's done it for five years: hydration, coffee, hunger, prep, training, sleep, and when to ease off.