Gut Health
Bloating: Why It Happens and What Actually Helps
How gut gas forms and the common causes of bloating — fiber, FODMAPs, lactose, IBS, air swallowing. A step-by-step plan plus the red flags that mean see a doctor.
10 min read
All articles — Page 4
131 articles in the archive · Page 4 of 6
Gut Health
Fermented Foods: What the Science Says About Your Gut
Yogurt, kefir, sauerkraut and kimchi: how fermentation affects your microbiota and inflammation, which products to choose, and how they differ from probiotic capsules.
9 min read
Gut Health
Gut Microbiome Basics: What It Is and How to Care for It
The gut microbiome is trillions of bacteria that feed on fiber and make compounds we need. Here is what genuinely shapes it — and what is just marketing.
10 min read
Heart Health
Blood Pressure Explained: Numbers, Measuring, Lowering It
What counts as normal blood pressure, AHA/ACC vs ESC categories, how to measure at home correctly, and evidence-based ways to lower it without drugs: DASH, sodium, weight, exercise.
10 min read
Heart Health
Cholesterol Explained: LDL, HDL and Triglycerides
Read your lipid panel without panic: what LDL, HDL and triglycerides mean, which LDL targets apply to your risk, and how to lower it with food and statins.
9 min read
Heart Health
Resting Heart Rate: What's Normal and How to Lower It
Normal resting heart rate is 60–100 bpm. What a low or high pulse means, how to measure it correctly, the link to longevity, and when to see a doctor.
13 min read
Immunity
How to Boost Immunity: What Works by Science and What Doesn't
You can't 'boost' immunity with a pill. Here's what actually helps — sleep, movement, food, vaccines — and why immune boosters and vitamin megadoses do nothing.
10 min read
Immunity
Sleep and Immunity: How Sleep Loss Raises Infection Risk
Sleeping under 6 hours raises cold risk fourfold. We break down Prather's experiments, the sleep-vaccination link, and what to do during cold season.
9 min read
Immunity
Vitamin C and Colds: What the Research Shows
Vitamin C doesn't prevent colds in most people, but cuts their length by about 8%. We unpack the myths, doses, the absorption ceiling, and zinc.
8 min read
Longevity
Sauna and Longevity: What Finnish Studies Show
Finnish cohorts link frequent sauna use to lower heart and all-cause mortality. We cover the mechanisms, safety, and the limits of the evidence.
9 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
Sleep & Recovery
Napping: How Long, When, and Who Benefits
The optimal nap is 10–20 minutes. Learn about sleep inertia after long naps, the coffee nap, when napping hurts night sleep, and who should skip it.
10 min read
Supplements
Vitamin B12: Who Needs It, Deficiency Signs, How to Take It
Who actually needs vitamin B12, how to spot deficiency by symptoms and tests (B12, homocysteine, MMA), and which forms and doses to choose. A guide for vegans and at-risk groups.
10 min read
Women's Health
Iron and Women's Health: Deficiency and Ferritin
Why women are at higher risk of iron deficiency, how to read ferritin, heme vs non-heme iron, how vitamin C and coffee affect absorption, and when supplements make sense.
9 min read
Women's Health
Menopause explained: what changes and how to support yourself
Perimenopause vs menopause without the panic: why hot flushes, poor sleep and mood swings happen, what to do for bones and heart, protein and strength, and when to discuss HRT with a doctor.
10 min read
Women's Health
Menstrual Cycle and Training: How Phases Affect Your Workouts
What the data actually say about strength and endurance across cycle phases, whether cycle syncing works, training with PMS, and why a lost period is a red flag.
9 min read
Supplements
Probiotics: What Is Proven and What Is Just Sold
Strain specificity, CFU labelling, the 2018 trials that reversed the pediatric gastroenteritis story, and when probiotics are genuinely dangerous.
13 min read
Sleep & Recovery
Caffeine and Sleep: When to Stop Drinking Coffee
How caffeine really works: adenosine blockade, half-life and CYP1A2 genetics, EFSA safe limits, and the evidence-based cut-off time from a 2023 meta-analysis.
13 min read
Fitness & Movement
DOMS: Why Muscles Hurt After Training and What Helps
Lactic acid is not the cause. The real mechanism behind delayed onset muscle soreness, its timeline, the repeated bout effect, and what actually eases it.
15 min read
Mental Health
Exercise and Mental Health: What the Evidence Shows
How much exercise actually improves depression and anxiety, why the effect sizes shrink in better trials, and where movement stops being enough on its own.
14 min read
Mental Health
Burnout: Signs, Stages and How to Recover
What burnout is under ICD-11, the three dimensions described by Maslach, how it overlaps with depression, and what the evidence says actually helps.
13 min read
Weight & Metabolism
Weight Loss Plateau: Why the Scale Stops and What to Do
Why weight loss stalls: water retention, metabolic adaptation, falling NEAT and portion creep. Real numbers on adaptation, plus a fix-it order that works.
13 min read
Longevity
Health Check-Ups by Age: Which Tests Are Worth It
A decade-by-decade guide to screening that earns its place, based on USPSTF grades, plus the popular tests that do more harm than good in healthy adults.
14 min read