Foundations
How much protein you actually need
More than the official minimum, less than what fitness culture insists on — and spread through the day matters more than most people think.
Fuel
Fewer rules, better defaults. What you eat most days matters more than what you eat once.
Foundations
Foundations
Fibre is the most ignored number on the label
Almost nobody hits the target, the gap matters more than most people realise, and closing it is less about willpower than about a handful of swaps.
Foundations
The 8-glasses rule isn't backed by research
The number comes from a 1945 recommendation that was misquoted, not a study. Thirst is a better guide than counting.
Foundations
What "ultra-processed" actually means, and why it matters
This is one of the few nutrition claims with a real randomized trial behind it — and the mechanism turns out to be about eating speed, not a mystery chemical.
Foundations
The sugar that matters most isn't the sugar in your food
The strongest evidence against sugar is specifically about sugary drinks. The evidence against sugar in solid food is much weaker than the headlines suggest.
Foundations
Neither "breakfast is essential" nor "skip it, it's magic" holds up
Both sides of the breakfast debate overclaim. The actual research is unusually messy — and what little signal exists points somewhere more boring than either camp wants.
Foundations
A glass of wine is good for your heart hasn't held up
For 30 years, moderate drinking looked protective against heart disease. Better-designed genetic studies say that protection was probably never real.
Supplements
Supplements
Vitamin D and magnesium are a package deal
Magnesium is what your body needs to actually activate vitamin D — but the relationship is not simply "more magnesium, more vitamin D."
Supplements
Creatine is the most over-engineered simple supplement there is
25+ years of research, a genuinely strong effect on strength, and a safety record most supplements can't match. It's also routinely made to sound more complicated than it is.
Supplements
Fish oil reliably does one thing. The bigger claims are shakier.
Lowering triglycerides is well established. Preventing heart attacks with a standard drugstore capsule is a much weaker claim than the landmark trials suggest.
Common deficiencies
Common deficiencies
Tiredness that might be iron or B12, not sleep
If sleep, caffeine timing, and light are all in place and you're still exhausted, two specific, cheap blood tests are worth ruling out before anything else.