Blog
Learn to eat better, train smarter and live healthier.
Ozempic and GLP-1 drugs: how to eat during treatment
How to eat on Ozempic, Wegovy or Mounjaro (GLP-1): protein to protect muscle, small meals, hydration, and what to do about nausea.
Anti-inflammatory foods: what the science actually says (no hype)
Which foods help reduce inflammation according to the evidence, which to moderate, and how to build an anti-inflammatory plate without falling for fads.
How to gain weight healthily (without eating junk)
A guide to gaining weight healthily: a moderate calorie surplus, enough protein, energy-dense foods and strength training to gain muscle, not fat.
Diabetes and prediabetes: what to eat to control blood sugar
An eating guide for diabetes and prediabetes: what to eat and what to limit, the role of carbs and fiber, the blood-sugar plate, and common mistakes.
Healthy eating at work: a practical guide (lunchboxes, vending and meetings)
How to eat healthy at the office without the hassle: lunchboxes that hold up, what to pick from the vending machine, smart snacking and work meals without…
Apple cider vinegar: does it really help you lose weight, or is it another myth?
What science says about apple cider vinegar: its real effect on blood sugar and appetite, why it is NOT a fat-burner, how to take it safely, and its risks.
BMI: what it is, how to calculate it, and why it does not tell the whole story
What body mass index (BMI) is, how to calculate and interpret it, and its limits: why it does not distinguish fat from muscle or where fat is stored.
Keto (ketogenic) diet: a complete guide to starting right
What the keto diet is, what to eat and avoid, how to enter ketosis, the "keto flu", who it suits and who it does not, and the mistakes that ruin it.
How many calories should I eat a day to lose weight (calculator + examples)
Work out how many calories you need per day for your goal. Mifflin-St Jeor formula, tables by sex and activity, and why eating 1200 kcal is a mistake.
Protein-rich foods: the definitive list (with grams per serving)
The foods with the most protein per serving: meat, fish, dairy, legumes and vegan options. How much protein they have and how to hit your daily target.
How to speed up your metabolism: what works and what is a lie
What really raises your metabolism and what is marketing. Muscle, protein, NEAT and sleep versus myths like green tea or eating every 3 hours.
Easy healthy recipes: 7 meals in under 15 minutes
7 healthy, fast, high-protein recipes to lose weight without going hungry. With ingredients, steps and calories per serving.