Nutrition
2025 dietary guidelines: how to read the new pyramid
What changed in the 2025 guidelines and how to interpret the pyramid to choose real food, improve satiety, and support metabolic health without myths.
L serine and metabolic health: inflammation and sleep
This amino acid can support the gut, glucose control, and circadian rhythm. Learn how to use it with diet, sleep habits, and inflammation basics.
Brazil nuts and selenium: right dose and real risks
A practical guide to Brazil nuts and selenium: benefits, safe dosing, variability, and how to avoid excess and toxicity over time.
Blueberries to recover faster and reduce muscle soreness
Learn how to use blueberries to support muscle recovery, cut stiffness and soreness, and time antioxidants without blunting training adaptations.
Seven health mistakes that drain your energy and sleep
Skip juice detoxes and supplement overload. These seven practical adjustments help you eat better, sleep more, and stop constant snacking.
High cortisol and slow thyroid: restore your energy
Chronic cortisol can reduce thyroid function and slow metabolism. Learn common signs and practical strategies for food, sleep, liver support, and training.
Nutrition to train and live longer: practical guide
Protein, fiber, and variety support both performance and longevity. Learn when timing matters, how to use fasting, and how to protect recovery with sleep.
Antioxidant rich fruits for better health and longevity
A practical guide to antioxidant fruits, how to read ORAC, and how to add berries and cherries with smart portions that support stable glucose.
Eat better: less ultra processed food, more protein
Learn to spot ultra processed foods, adjust protein and carbs and structure meals to improve energy, weight and metabolic health.
How much protein you need per day, based on evidence
A practical guide to set daily protein: what the RDA means, how much to aim for based on your goal, and how to distribute it without myths.
Insulin resistance with normal glucose: what to check
You can have normal glucose and still be insulin resistant. Learn signs, useful tests and simple changes, starting with your breakfast.
Nighttime metabolism: improve insulin while you sleep
How dinner, stress, and sleep affect insulin. Simple nighttime strategies to sleep better and support metabolic health.
Protein and muscle: how much you need and when to eat
What 0.8 g per kg means, how training raises muscle sensitivity, and how to distribute protein to build strength and protect muscle.
Fasting and performance: align eating with circadian
How a daytime eating window can support energy, sleep, and recovery without sacrificing performance, with examples and adjustments.
Vitamin D: how to test and supplement with confidence
A cautious guide to testing 25(OH)D and supplementing vitamin D safely, with monitoring, context, and habits that matter.