Research
The evidence in plain language — why our recommendations work.
How much protein you need for muscle growth
A look at the data on protein intake and hypertrophy.
ReadHow to spread protein across meals
The same amount of protein behaves differently on different schedules.
ReadCreatine: what the data shows
The most studied sports supplement and the size of its effect.
ReadWhy vegetarians start with less creatine
Baseline muscle creatine depends on the diet.
ReadShort sleep and appetite
What happens to hunger after two short nights.
ReadIntermittent fasting versus a plain deficit
A head-to-head comparison of two approaches to weight loss.
ReadMeal frequency: no effect found
The popular advice to eat more often does not hold up.
ReadUltra-processed food and extra calories
An inpatient trial where people ate without limits.
ReadThe Mediterranean diet: what PREDIMED studied
A large dietary trial and how it was designed.
ReadLow-carb or low-fat
A year comparing two diets in 609 people.
ReadFibre and weight control
What extra fibre delivers, in numbers.
ReadCarbohydrate quality: the Lancet review
A series of meta-analyses on fibre and whole grains.
ReadFermented foods and the microbiome
A Stanford trial: fermentation versus fibre.
ReadWhole grains and weight: no effect
An honest result that rarely gets quoted.
ReadNuts and body weight
A calorie-dense food that does not drive weight gain.
ReadEggs and blood cholesterol
What the randomised trials actually show.
ReadCaffeine and performance
An umbrella review of 21 meta-analyses.
ReadAlcohol and calories
It is not only the calories in the drink.
ReadSodium and potassium: what the trials measured
Two Cochrane-style reviews and their numbers.
ReadDehydration and performance: less clear than you think
A meta-analysis contradicts the popular rule.
ReadFood logging
The association holds, but the authors rate the evidence weak.
ReadWhat people who keep the weight off do
Data from the National Weight Control Registry.
ReadB12 on a plant-based diet
How common deficiency is, according to a review.
ReadIron absorption across diets
The gap between mixed and plant-based eating.
ReadZinc and phytates in grains
Why plant-based diets need more zinc.
ReadMagnesium: how much comes from food
Population data on actual intake.
ReadVitamin D: who needs it and why
The role of vitamin D and when a supplement makes sense.
ReadWinter sunlight makes no vitamin D
The classic experiment on latitude and season.
ReadCalcium and bone mineral density
The effect size turned out to be small.
ReadOmega-3 and blood triglycerides
What the placebo-controlled trials measured.
ReadOmega-3 from algae
A DHA source for people who avoid fish.
ReadSoy: a literature review
What a combined review of the clinical and epidemiological literature says.
ReadPlant protein and amino acids
Whether sources must be combined in one meal.
ReadProtein and resistance training after 50
What adding protein does alongside training.
ReadThe Academy of Nutrition and Dietetics on vegetarian diets
The official 2016 statement and its wording.
ReadProbiotics: what is known and what is not
A review that lists the gaps honestly.
ReadSame meal, different glucose response
Why the glycemic index does not behave the same for everyone.
ReadSweeteners and body weight
The effect size in a systematic review.
ReadRed and processed meat: what the IARC classification means
A widely misread document.
ReadFish and mercury: weighing it up
A review of the risks, the benefits and which fish to pick.
ReadBeetroot juice and endurance
The effect size of dietary nitrate.
ReadEating rate and how much you eat
A simple behavioural change with a measurable effect.
ReadNEAT: the energy you spend outside training
Why some people gain on overfeeding and others do not.
Read