What to eat, why it matters, and how food shapes long-term health.
Fifty years of research on the Mediterranean diet, from Ancel Keys to PREDIMED: what the evidence actually supports, where it wobbles, and how to apply it.
Protein, carbs, and fat explained without the moralizing: what each one does, how much you need, and why quality matters more than the category wars suggest.
Most adults eat about half the fiber they should. Here is what fiber does, why it matters for heart, gut, and metabolic health, and how to close the gap.
Ultra-processed foods are linked to worse metabolic, cardiovascular, and mental-health outcomes. Here is what the term means and what the evidence actually supports.
How to read a Nutrition Facts panel in twenty seconds: the numbers that actually matter, the tricks with serving sizes, and the front-of-package claims to ignore.
What intermittent fasting actually does, what the trials show, and who should approach it carefully or skip it entirely. A practical, evidence-first read.
You don't need to go vegan to capture the health benefits of a plant-based diet. The evidence suggests the dose-response curve bends early — here's what that looks like.
Sugar, insulin, and metabolic health explained: what the terms mean, why only about 12% of adults meet the criteria, and the daily choices that shift the trajectory.
Most adults don't need a multivitamin. Here is what the trials actually show, which supplements have real evidence for specific groups, and which to skip.
The gut microbiome and diet: what the science actually supports, where the hype gets ahead of the data, and the food choices that consistently support a diverse gut community.
The eight-glasses-a-day rule has no citation and no basis in official guidelines. What the evidence actually says about how much water you need, and when.
Chronic inflammation is real, but the ingredient-of-the-week hype is not. What actually lowers inflammatory markers, and what to skip.
Circadian biology suggests when you eat shapes how food is processed. What the evidence supports, what it does not, and simple shifts worth trying.
The RDA for protein is a floor, not a target. What current evidence suggests about how much, from where, and how to distribute it across the day.
Seed oils, olive oil, coconut oil, tallow. What the human evidence actually shows about cooking fats, and which ones deserve a spot in your kitchen.
Allergy, intolerance, and sensitivity mean different things medically. What the categories actually cover, which tests to trust, and which to skip.
Aspartame, sucralose, stevia, erythritol. What the current evidence actually says about safety, weight, and where the honest uncertainty lies.
Coffee and tea have moved from suspect to well studied. What the evidence supports for caffeine intake, timing, and the sweet spot for daily use.
Cardiovascular nutrition is less mysterious than headlines suggest. The patterns that lower risk overlap, and the levers that matter are few and clear.
Most of what you eat is decided in the store, not at the table. A practical, non-fussy framework for shopping that reshapes a household's diet.