Evidence-based
Nutrition, movement, sleep and mental health โ clear explainers, recipes and practical protocols grounded in evidence-based science.
Semaglutide and tirzepatide explained: mechanism, real weight loss numbers from the STEP and SURMOUNT trials, side effects, muscle loss, weight regain after stopping, and who they are for.
ReadAn evidence-based look at at-home beauty devices: LED therapy has a modest but real effect, microcurrent is weak and temporary, and facial EMS has almost no data.
What high-intensity interval training is, what real benefits it brings, whether it really 'burns more fat', and who should be more careful with it.
What progressive overload is, why training stops working without it, and how to add load correctly โ through weight, reps or sets.
Intestinal permeability is real physiology, but 'leaky gut syndrome' as the cause of every illness is not established. Here is where the science ends and the supplement sales begin.
How prebiotics differ from probiotics, who supplements genuinely help, who is better off with food, and why a probiotic's effect depends on the strain.
What the coronary calcium score is, what the Agatston numbers mean, who it genuinely helps decide about statins, and who does not need it.
What statins actually do to your risk of heart attack and stroke, where the myths about muscle pain, diabetes and memory come from, and who really needs them.
Vaccination does not end in childhood. Which vaccines adults need โ flu, tetanus, pneumococcus, shingles โ and how it depends on your age and risk.
What the research shows about vitamin D and respiratory infections, who a supplement genuinely helps, and where the promises run ahead of the evidence.
What autophagy is, whether fasting really 'cleans your cells' and extends life, and why most of the loud claims about autophagy are not yet proven in humans.
What NAD+ is and why it declines with age, what the studies of NMN and NR supplements actually showed, and whether they are worth paying for in the name of longevity.
How CBT works โ the most evidence-based form of psychotherapy โ which conditions it helps, how it differs from 'positive thinking', and what you can try on your own.
What a panic attack is, why it feels like a heart attack but is not dangerous, how to break the vicious cycle of panic, and which treatment actually works.
Do eggs raise cholesterol, how many you can eat without harming your heart, what eggs are good for, and whether there are special caveats for people with diabetes.
How plant protein differs from animal protein in quality and digestion, whether you need to 'combine' sources, what is better for muscle and what for health and longevity.
A recipe for pancakes from oats, cottage cheese and eggs: 30 g of protein per serving, 15 minutes, no sugar and no sports protein powder. Step by step, with macros.
A crispy tofu and vegetable stir-fry: 21 g of plant protein per serving, 25 minutes, one pan. The secret to the crust, step-by-step instructions and macros.
How screen light affects sleep, why it is not only about the blue spectrum, whether blue-light glasses and night mode work, and what actually helps you fall asleep.