🥗 Nutrition
How Many Eggs a Day: Cholesterol, Benefits and Real Risks
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.
3 min read
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Nutrition
Nutrition shapes how you feel more than any supplement, yet it carries the most myths. Here we break down how protein, fat and carbs work, how much you actually need, and how to build a working diet without banned-food lists or detoxes — every piece grounded in research, not trends.
18 articles
Nutrition
Plant vs Animal Protein: What the Difference Means in Practice
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.
3 min read
Nutrition
Saturated vs Unsaturated Fats: The Difference That Matters
One chemical bond separates butter from olive oil. What that difference does to your cholesterol, which foods sit on each side, and the swap that actually lowers risk.
11 min read
Nutrition
Electrolytes: When You Need Them and When It Is Marketing
Sodium, potassium, magnesium and calcium: what they do, how much you lose in sweat, who genuinely needs a sports drink, and why ordinary food covers it for most people.
6 min read
Nutrition
Trans Fat vs Saturated Fat: What's the Difference?
Both are 'bad fats', but they are not in the same category. Trans fat moves LDL and HDL in opposite directions and has no safe level; saturated fat depends entirely on what replaces it.
7 min read
Nutrition
The Mediterranean Diet: What It Actually Is and How to Build It
The most studied eating pattern in the world: the PREDIMED evidence, what the diet contains, a weekly framework, and how to adapt it to an ordinary supermarket and budget.
5 min read
Nutrition
Artificial Sweeteners: Harmful or Helpful — What the Research Says
Aspartame, stevia, erythritol and sucralose examined: what the 2023 WHO guideline actually said, whether there is real cardiovascular or gut risk, and when sweeteners make sense.
6 min read
Nutrition
Calcium: How Much You Need and How to Get It Without Dairy
Calcium requirements by age, the best dairy and plant sources, why vitamin D and protein matter, and who actually needs a supplement rather than taking one just in case.
6 min read
Nutrition
Salt: How Much Per Day and How to Cut It Painlessly
WHO sodium limits, how salt raises blood pressure, where most of your salt actually hides, and practical ways to cut it without food tasting bland.
7 min read
Nutrition
Is Breakfast Really the Most Important Meal?
Randomised trials do not support the idea that breakfast helps you lose weight or speeds up metabolism. Who genuinely needs it, and what to put on the plate.
14 min read
Nutrition
Ultra-Processed Foods: What They Are and Why They Matter
What ultra-processed foods are under the NOVA system, how UPF differs from merely processed food, what the NIH trial showed, and how to spot UPF on the label.
11 min read
Nutrition
How Much Protein Do You Need Per Day?
The evidence-based answer on daily protein: how to calculate your target by body weight and goal, a food table with real numbers, and the myths worth dropping.
8 min read
Nutrition
Glycemic Index: What It Is and Whether It Matters
The glycemic index is measured on a 50 g carbohydrate portion, which is why it misleads. How GI is tested, why glycemic load is better, and who benefits.
13 min read
Nutrition
Fiber: How Much You Need and Where to Get It
How much fiber an adult needs, the difference between soluble and insoluble types, a food table with real numbers, and how to raise intake without bloating.
8 min read
Nutrition
Sugar: How Much Is Too Much and What Counts as Added
The WHO and AHA limits on added sugar in grams, what counts as added sugar, where it hides in everyday groceries, and how to cut back without suffering.
12 min read
Nutrition
How Much Water Do You Actually Need a Day?
Where the eight-glasses rule came from, what EFSA and NASEM really recommend, why food and coffee count toward the total, and when your needs truly rise.
13 min read
Nutrition
Dietary Fats: Saturated, Unsaturated and Trans Explained
What fats actually do in the body, how saturated, mono- and polyunsaturated fats differ, why trans fats have no safe level, and how much fat you need per day.
14 min read
Nutrition
How to Read Food Labels Without Falling for Marketing
The ingredient list is the only part of a package that cannot lie about proportions. How to read it, what claims like light really mean, and what to check.
11 min read