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Nutrition

12 articles

A large bowl of colorful salad with leafy greens, sliced radishes, shredded carrot and red cabbage, cucumber and tomato
Nutrition

How Much Fiber You Need, and How to Get There With Ordinary Food

Most people fall short on fiber. What a WHO-commissioned review found about 25–29 g a day, what fiber does in the gut, and how to add more slowly with everyday foods.

4 min read
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A shared brunch table seen from above, with waffles and strawberries, fried eggs, bowls of fruit and glasses of orange juice
Nutrition

How a Short Walk After Eating Affects Your Blood Sugar

Ten to fifteen minutes of easy walking after a meal blunts the rise in blood sugar that follows. What three studies found, who benefits most, and why you don't need a glucose monitor to do it.

4 min read
A clear glass bottle of water with a swing-top stopper next to a small glass, on a plain white background
Nutrition

How Much Water Do You Actually Need?

The eight-glasses rule has no clear basis in research. Here's how much water adults need from drinks and food, and why your coffee and tea count toward it.

4 min read
Overhead view of a bowl of greens, grains and tomatoes on a round wooden board, with small bowls of berries and seeds and a linen napkin
Nutrition

Why Writing Down What You Eat Works, Even Roughly

Writing down what you eat is one of the most consistent predictors of weight loss in the research, and a rough log can also show whether you're short on protein, fiber or key vitamins and minerals. What the studies found, and how to keep one you'll stick with.

8 min read
A cup of black coffee seen from above, with a ring of crema on the surface
Nutrition

Is Coffee Good for You? What the Biggest Studies Found

Two to three cups a day keeps turning up next to lower death rates in very large studies. What that evidence can and can't tell you, and why the time of your last cup may matter more than the count.

4 min read
A plated dish being served at a candle-lit restaurant table in the evening
Nutrition

Meal Timing: Eating in Sync With Your Body Clock

Your metabolism is not the same machine at 8 am and 10 pm. Chrononutrition research — a real-world weight-loss cohort, a big-breakfast trial, and a mechanism study — shows the same calories land differently by clock time. Here is what to do about it, without dogma.

9 min read
Bare feet standing on a white bathroom scale
Nutrition

Sleep and Weight: The Overlooked Lever in Appetite and Fat Loss

You can hold your diet and training steady and still fight your own appetite hormones if you’re chronically short on sleep. Here’s what the research shows about sleep, hunger and fat loss — and how to put it to work without a crash diet.

9 min read
Hands dispensing drops from a small tincture bottle
Nutrition

Magnesium, Melatonin and the Sleep Supplement Aisle: What Actually Works

The sleep supplement shelf is long; the honest evidence behind it is short. What magnesium and melatonin can really do, which herbal options are thin but benign, and how a two-week test on your own data tells you what works for you.

9 min read
A row of dumbbells on a rack in a gym, with a person training in the background
Nutrition

Creatine: The Most-Studied Supplement in Sports Science, Explained

Creatine monohydrate has been tested in hundreds of randomized trials, yet the myths refuse to die. What it actually does for muscle, strength and ageing, where the brain evidence honestly stands, and the simple 3–5 g daily protocol the research supports.

9 min read
A dark slate plate with a soft-boiled egg, greens and bread
Nutrition

Protein and Longevity: How Much You Really Need, and When

The official protein recommendation was set to prevent deficiency, not to defend your muscle as you age. Here is what the research supports instead: higher daily targets, real doses per meal, and why distribution across the day beats a protein-heavy dinner.

9 min read
A colourful bowl of fresh vegetables, avocado, and chickpeas on a wooden table
Nutrition

Nutrition and Recipes: How to Eat for a Long, Healthy Life

The science of eating well is more settled than the diet wars suggest: mostly whole foods, plenty of plants, enough protein and fibre. Here's what the evidence supports — and how to turn it into real recipes and a real week you can sustain.

9 min read
A simple plate of egg on toast with tomato on a dark background
Nutrition

Intermittent Fasting: What the Science Really Says About When You Eat

Intermittent fasting collected both genuine science and plenty of hype. Here's what the evidence actually shows about time-restricted eating and metabolic health, who should be cautious, and how to test whether it works for you.

9 min read