Blog
Learn to eat better, train smarter and live healthier.
Wellness7 min
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.
Weight Loss7 min
Beyond the Scale: How to Measure Your Progress for Real
The scale lies. Learn to measure progress with the weekly trend, measurements, photos, strength and how your clothes fit — not with a single day's number.
Weight Loss12 min
Alcohol and Weight Loss: Calories in Every Drink, Whether It Slows Fat Burning and How Much You Can Drink
Calories per drink from USDA data: a small beer has 86 kcal, a gin and tonic 179, a rum and cola 196. Plus whether alcohol slows fat loss and how much to drink.
Wellness10 min
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%.
Nutrition10 min
Sweeteners: Are They Safe? Aspartame, Sucralose, Stevia and Erythritol with Their Daily Limits
Aspartame, sucralose, stevia, erythritol: each one's ADI, how many cans or packets it equals (aspartame: over 9 cans a day) and what IARC and the WHO say.
Wellness10 min
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.
Wellness8 min
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.
Nutrition7 min
Should You Eat Breakfast? The Truth About "The Most Important Meal of the Day"
Skipping breakfast does not cause weight gain or "switch off" your metabolism. What science says about breakfast.
Wellness6 min
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.
Weight Loss7 min
How to Control Appetite: The Hunger Hormones and How to Master Them
Why you feel hungry and how to control it: the role of leptin and ghrelin, and the real levers (protein, fibre, sleep, water) to eat less without suffering.
Fitness10 min
Running Nutrition: What to Eat Before, During and After
How much carbohydrate a runner needs (5-7 g/kg a day with an hour of daily training), what to eat before, 30-60 g per hour on long runs, water, sodium.
Wellness10 min
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.