Blog
Learn to eat better, train smarter and live healthier.
Nutrition8 min
Good and Bad Carbohydrates: Which to Eat and Why They Do Not Make You Fat at Night
Which carbohydrates to choose and which to limit, why eating them at night does not make you fat, and how to include them in your diet without fear.
Supplements9 min
Omega-3: What It Is, How Much You Need a Day and Which Foods Have It
EFSA sets 250 mg a day of EPA + DHA for adults. Table of mg per serving (salmon, sardines, mackerel, tuna, walnuts) and what the big trials found.
Healthy Habits11 min
Batch Cooking: How to Organise a Whole Week of Meals in 2 Hours
Batch cooking with a 7-day plan: what to cook in 2 hours, in what order and how long it keeps (3-4 days in the fridge, USDA; rice, just 24 hours).
Weight Loss9 min
How much weight can you lose in a month? The real figure for your weight
A sensible pace is 0.5-1% of your body weight a week: 1.7-3.5 kg a month if you weigh 80 kg. A table from 60 to 120 kg, and why the first month drops more.
Weight Loss11 min
The Rebound Effect: Why You Regain Weight and How to Really Avoid It
Five years after a diet, more than 80% of the lost weight is regained on average. Why restrictive diets fail, and what people who keep it off actually do.
Nutrition11 min
12 nutrition myths debunked with studies (and what actually works)
Late dinners, carbs at night, breakfast, detox, eggs: 12 nutrition myths, each one with the trial or the health authority that disproves it.
Nutrition11 min
Vegan and Plant Protein: Sources, How to Combine Them and How Much You Need
Protein per 100 g and per serving for 15 vegan foods (USDA): tempeh 20 g, tofu 9-17 g. How to combine them and whether vegans need to eat more.
Supplements9 min
Vitamin D: Why 4 in 10 Europeans Fall Short and How to Get Enough
EFSA sets 15 µg of vitamin D a day, and 40% of Europeans are below 50 nmol/L. Foods with µg per serving, the sun and what the trials found.
Weight Loss7 min
Satiating Foods: How to Lose Weight Without Going Hungry
The foods that fill you up most with fewest calories and why they work. Protein, fibre, water and volume: the key to sustaining a calorie deficit.
Fitness9 min
What to Eat Before and After Training: Amounts and Examples
Before: carbs by session length (1-4 g/kg if it lasts over an hour). After: 20-40 g of protein, no 30-minute clock. Example meals with their kcal.
Healthy Habits7 min
Eating Healthy on a Budget: The Complete Guide
Eating well does not have to be expensive. The cheapest and most nutritious foods, how to plan your shopping and tips to spend less without sacrificing quality.
Nutrition8 min
How to Calculate Your Macros: Step-by-Step Guide (With Examples)
Learn how to calculate your macros (protein, carbohydrates and fat) according to your goal. Formula, recommended split and examples for losing fat or gaining…