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Eat & Workout Smarter

Learn the latest science behind fat loss, muscle gain, hydration, flexibility, and sleep. Why do some diets work for you and not others? How can workouts be optimized?

Pre-order today and gain access to a live complete draft. Ask questions that may be featured in the final version. Join a community of science-minded readers.

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Table of Contents


  • A quick note about Organic Chemistry
  • A quick note about Cell Biology


  • How do fat cells shrink?
  • Keeping adrenaline levels up and insulin levels down
  • A final word on carbohydrate storage
  • Reducing your body fat percentage


  • What is a muscle cell?
  • Different types of muscle fibers
  • Lifting weights
  • Muscle recovery
  • An optimal workout
  • Develop your plan


  • What causes dehydration?
  • How are water levels in the body regulated?
  • Why do we lose water weight on low carb diets?
  • How does stress cause dehydration?
  • Do alcohol and caffeine cause dehydration?
  • So..umm..how do I get over this hangover?
  • What kinds of alcoholic drinks are the least dehydrating?
  • Wait a minute…why are carbs called carboHYDRATES?
  • But, um, I heard that carbs cause dehydration?
  • Why does dehydration cause a headache?
  • Is it possible to drink too much water?
  • How can drinking water help me lose fat?
  • Why else is hydration good for?


  • What is the most effective way increase flexibility?
  • How does diet affect flexibility?
  • A practical approach


  • Why sleep?
  • The stages of sleep
  • Circadian rhythm
  • Melatonin
  • Cortisol
  • Histamine and other neurotransmitters
  • Adenosine and caffeine
  • Alcohol
  • Tryptophan, serotonin, and B-vitamins
  • Ketosis
  • Summary & Practical Tips

What is Prota Health?

We are a community of scientifically curious health and fitness nerds.

We believe in the power of education for wellness. Together with the help of medical professionals, we provide resources to help you develop a custom diet and fitness plan to fit your unique body and life situation.

For many people, lowering the ratio of carbs in your diet is an important step toward eating healthier and restoring balance to your metabolism. Check out Low Carb Care to find a medical professional near you that can help.

For those venturing toward full-on ketogenic diets, check out Keto School to learn more about the underlying science in-depth.

And finally, for those ambitious enough to jump into a fitness challenge, check out Six Pack By June. There, we laser beam on helping you develop a plan to lower your body fat percentage while staying healthy.