Blog
Learn to eat better, train smarter and live healthier.
How much salt per day: sodium limits, hidden salt and how to cut back without losing flavour
The WHO recommends under 5 g of salt a day (2 g of sodium) and on average we eat almost double. Where the salt you cannot see hides.
Food calorie table: 90 foods per 100 g
A calorie table of 90 foods per 100 g (meat, fish, rice, bread, fruit, nuts) and the three mistakes that push your daily count 400 kcal off target.
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.
Vitamin C: benefits, deficiency and foods rich in it
What vitamin C does (immunity, collagen, iron absorption), deficiency symptoms, the foods highest in vitamin C, and the truth about vitamin C and colds.
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.
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…
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.
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…
1200-calorie meal plan: weekly menu (and why it is a floor)
A complete ~1200 kcal weekly menu with high protein, real breakfasts, lunches and dinners. Who it actually suits (few people), signs it is too little.
2000-calorie meal plan: a complete, balanced weekly menu
A complete ~2000 kcal weekly menu with high protein, real breakfasts, lunches, dinners and snacks. Who it suits (maintenance and many men) and how to use it.
Full body workout routine for beginners: a complete 3-day plan
A 3-day full body workout routine for beginners, with an exercise table, sets and reps, a home and gym version, warm-up, progression and the mistakes to avoid.
Home workout with no equipment: train your whole body
A full-body home workout with no equipment, using only your bodyweight. Exercise table, a difficulty scale to progress without weights.