Wellness
This section covers the questions where food meets how you feel, and three come up most: the menstrual cycle, water and uric acid. The luteal phase explains what changes in the second half of the cycle, why hunger tends to rise and what to eat to manage it; iron and your period covers how much iron a period costs and what to put on your plate those days.
On water, how much water should you drink per day starts from the EFSA reference, about 2 litres of total water a day for women and 2.5 for men, food included, and adjusts it for heat and exercise. And high uric acid: what to eat goes through what raises it most, from alcohol to sugary drinks and organ meats, and what helps.
These articles explain; they do not diagnose. If you have symptoms or an abnormal blood test, your doctor sets the plan.
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 hunger and cravings change across your cycle; your energy expenditure, much less. A practical guide to what to eat in each phase, with the studies.
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: What They Are, Which Foods Have Them and What the Studies Show
Probiotics, prebiotics and fermented foods by the ISAPP definitions, and what trials show: in children on antibiotics, diarrhoea fell from 19% to 8%.
How to Lower Cholesterol with Diet: What Works and How Much Each Change Lowers LDL
How much each change lowers LDL: fats, oats (3 g of beta-glucan), plant sterols (7–10%), nuts and weight loss. With a food table and sources.
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 (MASLD): What to Eat, What to Avoid and How Much Weight to Lose to Reverse It
Fatty liver (MASLD): what to eat, what to avoid and how much weight to lose. With 10% less, 90% cleared liver inflammation in a biopsy study.
Blue Zones: what the longest-lived people eat and how much is down to diet
What people eat in Okinawa, Sardinia, Nicoya, Ikaria and Loma Linda, why Okinawan men fell to 43rd in Japan, and what we really know about the diet.
What time to eat dinner: ideally 2-3 hours before bed (according to the research)
Ideally, finish dinner 2-3 hours before bed: if you go to bed at 11 pm, eat by 8-9 pm. What the trials show and when the rule changes.
Stress, cortisol and weight: what the studies really show (and what is myth)
Cortisol rises 50-75% within 30 minutes of waking, and that is normal. What studies say about stress, belly fat, ashwagandha and what actually works.
How sleep affects your weight: what the studies actually show
Short sleep makes people eat about 385 kcal more a day, and on a diet less of the weight lost is fat. What studies show, plus a weight-friendly night routine.
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.
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