Wellness
Holistic wellness: mental health, stress management, sleep and the real link between how you eat and how you feel.
Luteal phase: what it is, how long it lasts, symptoms and what to eat
The luteal phase lasts 12.4 days on average. Intake rises (168 kcal/day in a meta-analysis), resting metabolism barely moves, and here is what to eat.
Follicular phase: what it is and how to actually use it
What the follicular phase is, what genuinely changes in your body, and why the trial that tested "train hard in the follicular phase" found no advantage.
Ovulation: what it is and how it affects your training
What ovulation is, why almost nobody ovulates on day 14, what the evidence says about knee injury risk — and the one thing shown to actually reduce it.
Iron and your period: what to eat while you bleed
How much iron you actually lose with your period, why you can be low without being anaemic, what the evidence really says about period pain, and why losing…
How to boost your energy and fight fatigue (without living on coffee)
Tiredness that is not from an illness almost always has fixable causes: poor sleep, the blood-sugar rollercoaster, dehydration, low iron/B12/vitamin D.
How to boost your immune system with food (no miracles)
No food or supplement "boosts" your defenses like a switch. What really supports the immune system is the whole pattern: key micronutrients, gut microbiota,…
The gut-brain connection: how what you eat affects your mood
What the gut-brain axis is and how your microbiome shapes your mood: what the science actually says, what to eat (fermented foods, fibre.
How to improve digestion: causes of poor digestion and what to do
Why you have poor digestion and how to improve it: eating slowly, fibre, hydration, movement and stress. Habits that work and when to see a doctor.
High uric acid: what to eat and what to avoid
Diet for high uric acid and gout: which foods raise uric acid (purines, alcohol, fructose), which help lower it and which myths you can ignore.
Eating for your menstrual cycle: what to eat in each phase
Your metabolism, hunger and cravings change across your cycle. A practical guide to what to eat in each phase: iron on your period, protein in the follicular…
PCOS (polycystic ovaries): what to eat and what to avoid
A nutrition guide for polycystic ovary syndrome (PCOS): why insulin resistance matters, what to prioritise (protein, fibre.
Exercise and your menstrual cycle: how to train in each phase
How to adapt training to your menstrual cycle: why the follicular phase is good for strength, what to watch at ovulation and how to manage the luteal phase.
Insulin resistance: what to eat, what to limit and whether it can be reversed
What to eat with insulin resistance and what to limit, by food group, with no forbidden foods: whether it can be reversed and what the trials showed.
Hypothyroidism and weight: what to eat (and what to avoid)
Why hypothyroidism makes losing weight harder and how food can help: iodine and selenium, protein and fibre, and how to take levothyroxine.
The DASH diet: what to eat to lower blood pressure
The DASH diet explained: how it helps lower blood pressure by cutting sodium and raising potassium, magnesium and calcium.
How Much Caffeine Per Day Is Healthy (and How It Affects Your Weight and Sleep)
How much caffeine you can consume daily without risk, how it affects sleep, anxiety and performance, and why timing matters more than quantity.
Probiotics and the Gut Microbiome: How to Look After Your Gut (and Why It Matters)
What the microbiome is, why it influences your weight, mood and immunity, and how to care for it with real food.
How to Lower Cholesterol with Diet: What Actually Works According to Science
Which dietary changes really lower cholesterol: soluble fibre, unsaturated fats, less trans fat and more activity. No myths, no miracles.
Menopause and Weight: Why It Is Harder to Lose Weight and What Works
Why controlling weight and belly fat is harder during menopause, and which strategies work: protein, strength training, sleep and consistency.
Water Retention: Why It Happens and How to Genuinely Reduce It
Why you retain water and how to reduce it: salt, sedentariness, hormones and why drinking MORE water helps. Tell the difference between retention and real fat.
Fatty Liver: What to Eat and Avoid to Reverse It
Non-alcoholic fatty liver disease is very common and reversible with diet and lifestyle. What to eat, what to avoid, and why losing weight is the main…
Blue Zones: What the Most Long-Lived People on Earth Actually Eat
Evidence-based analysis of Blue Zones diet: Okinawa, Sardinia, Ikaria, Nicoya and Loma Linda. Real patterns, myths and practical application.
How to Sleep Better: Night Routine Backed by Science
Practical guide to improve sleep quality with evidence-based night routines, sleep hygiene techniques and lifestyle adjustments that produce real results.
Emotional Wellbeing and Nutrition: The Real Gut-Brain Connection
How what you eat directly affects your mood, anxiety and stress: gut-brain axis, microbiome, key nutrients and dietary patterns with evidence on mental health.
Best time to eat dinner: what the trials show (and what to do if you eat late)
There is no magic hour: what counts is how long before bed you eat. What the trials show, what to do if you eat late, and why some countries dine so late.
Stress, cortisol and weight: how stress makes you gain fat (and how to stop it)
Chronic stress raises cortisol and makes you accumulate belly fat. Discover the science behind it and 7 strategies to reduce it.
Nighttime Routine: Sleep Better and Lose Weight Without Restriction
How a structured nighttime routine improves sleep, regulates appetite hormones and supports weight loss without restrictive dieting. Evidence-based guide.
How sleep affects your weight: the connection nobody tells you
Discover how poor sleep makes you gain weight. The science behind ghrelin, leptin, and cortisol, and how to improve sleep for weight loss.
How much water you need to drink per day (and why you probably drink too little)
Find out how much water you need based on your weight and activity. Signs of dehydration, tricks to drink more, and how it affects performance and weight.