Nutrition

A diverse microbiome is linked to better immune function. Learn the 30-plant metric.

One of the most supplemented vitamins in the world — here's what the evidence actually supports and where the hype outruns the data.

What the clinical research actually shows about time-restricted eating, 5:2, and other fasting protocols.

EPA, DHA, and ALA demystified — what the research actually supports for heart health, brain function, and inflammation.

The RDA for protein is a floor, not a target. New evidence pushes the optimal intake significantly higher, especially as we age.

The most contested question in sports nutrition, finally settled by the latest meta-analyses.

No single diet wins in long-term head-to-head comparisons. But several consistent principles emerge from the research that apply across all healthy dietary patterns.

Magnesium participates in over 300 enzymatic reactions. Here's what the evidence actually supports.

You dont need to be severely dehydrated to feel the effects. Research shows that just 1-2% body water loss - achievable through a normal morning without drinking - measurably impairs cognitive function.

The "anabolic window" is mostly myth. But some nutrient timing principles - particularly around protein and carbohydrates - do have meaningful evidence behind them.

Both excess sugar and artificial sweeteners carry legitimate concerns. The evidence, though imperfect, points toward specific conclusions - and a third option most people overlook.

Ultra-processed foods now make up over 50% of calories in many Western diets. The research on their health effects has strengthened considerably - and the mechanism is becoming clearer.

Omega-3s are among the most studied nutrients in history. Here is what the research conclusively shows - and where the marketing overstates the science.

Fibre intake in most Western populations is dramatically below recommendations. The evidence for its effects on gut health, cardiovascular risk, and longevity is among the strongest in nutrition science.