Blog
Learn to eat better, train smarter and live healthier.
Weight Loss11 min
September reset: how to lose the summer weight without a crash diet
September is the second January. How to lose vacation weight for real: a gentle deficit, protein, meal prep and photo logging — the realistic plan.
Fitness12 min
Get in shape this September: the realistic 12-week plan
September to December is exactly 12 weeks — the honest timeline to get in shape. Strength, steps, protein and logging: the plan that survives October.
Weight Loss12 min
Losing weight as a man: where the fat goes and why the gym alone won't do it
Why male fat goes to the belly, why your energy expenditure doesn't drop with age, and why training without touching your food gets you little. No hype.
Nutrition14 min
How much salt per day: the WHO limit, how to convert sodium to salt and the salt in 27 foods per serving
Less than 5 g of salt a day (2 g of sodium), says the WHO. Sodium × 2.5 = salt, plus a table with the salt per 100 g and per serving of 27 everyday foods.
Nutrition13 min
Food calorie table: 80 foods per 100 g
Calories per 100 g for 80 foods by group, with raw and cooked in separate rows. Values from USDA and BEDCA, and how to adjust them to your real portion.
Weight Loss11 min
Walking for weight loss: how many steps a day do you really need?
Walking helps you lose weight, but not by magic: it works because it adds to your calorie deficit. The 10,000-step target is a marketing myth.
Supplements12 min
Vitamin C: what it does, how much you need, deficiency and foods rich in it
EFSA sets 110 mg of vitamin C a day for men and 95 mg for women. Table of mg per serving: 80 g of red pepper gives 102 mg and one kiwi, 70 mg.
Supplements12 min
Folate (folic acid): benefits, deficiency and pregnancy
What folate (folic acid, vitamin B9) does, why it is crucial in pregnancy, deficiency symptoms, foods rich in it.
Supplements11 min
Potassium: benefits, foods rich in it and blood pressure
What potassium does, how it helps lower blood pressure by balancing sodium, deficiency symptoms, foods rich in it (beyond the banana) and an important warning…
Nutrition11 min
How to lower triglycerides with diet: a practical guide
What triglycerides are, why they rise (sugar, refined flour and alcohol), when they are high, and the diet that lowers them: less sugar, less alcohol.
Nutrition10 min
How to eat more vegetables and fruit: 12 tricks that work
Why it pays to eat more vegetables and fruit, how much is really enough (5 a day), and practical tricks to get there even if you dislike it, have little time…
Weight Loss15 min
1200-calorie meal plan: free weekly menu, who it is for (and who it is not) and how much weight you lose
Free 1200-calorie weekly meal plan in grams, a 3-meal version, how much weight you can lose and who 1200 kcal a day is safe for (and who it is not).