Blog
Learn to eat better, train smarter and live healthier.
Fitness13 min
Fitness for beginners: where to start
How to start training from scratch: strength 2-3 days, some cardio you enjoy, move daily and eat for your goal. The practical fitness guide for beginners.
Recipes11 min
Weekly meal plan: how to do it step by step
Learn to plan the week's meals simply: why it works, the steps to build your menu, a template and how to save time, money and decisions.
Weight Loss8 min
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.
Nutrition8 min
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.
Nutrition8 min
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.
Nutrition9 min
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 Habits7 min
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.
Nutrition7 min
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.
Weight Loss7 min
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.
Nutrition9 min
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.
Nutrition12 min
How many calories should I eat a day: chart by sex and age, formula and examples for weight loss
How many calories to eat a day by sex, age and activity: EFSA chart, the Mifflin-St Jeor formula with 2 worked examples and how much to cut to lose weight.
Nutrition8 min
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.