Evidence-Based Articles on Health, Fitness & Nutrition

Beyond the Scale: You Can Do Better BMI and Body Weight

A look at why BMI and body weight can be misleading, highlighting alternative measurements that better reflect fitness, body composition, and overall health improvements.

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Ultra-Processed Foods: An Introduction

A guide to ultra-processed foods and the NOVA classification, explaining how to identify these products and make healthier choices without confusion or judgment.

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GuideNote: Mediterranean Diet and Weight Loss

A concise, evidence-based overview of how the Mediterranean diet supports weight loss, highlighting whole foods, healthy fats, and practical strategies for sustainable, long-term health improvements.

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Superfood: Oily Fish

An overview of oily fish as a superfood, highlighting heart and brain benefits, recommended servings, and practical tips to include omega-3-rich fish in your diet.

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An Apple a Day Keeps the Doctor Away? A Review

A review of the health benefits of eating apples, examining whether the classic “apple a day” advice holds true and highlighting practical tips and tasty recipes.

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GuideNote: Exercise Snacking

An evidence-based look at exercise snacking, showing how short bursts of movement throughout the day can improve health, fitness, and wellbeing, with one practical action to start immediately.

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The Fasting Timeline: What Happens to your Body Hour by Hour

A timeline of fasting, showing hour-by-hour changes in metabolism, insulin, autophagy, and brain function, with practical insights to understand the body’s response to periods without food.

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Weight Loss & Fat Loss: FAQ

A FAQ on weight and fat loss, answering 12 common questions about safe dieting, exercise, supplements, and sustainable strategies to reduce body fat effectively without gimmicks.

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GuideNote: GLP-1 and Appetite

A concise, evidence-based overview of GLP-1 and appetite, explaining how this hormone influences hunger, satiety, and energy balance, with one practical tip to support healthy eating habits.

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Hara Hachi Bu: An Ancient Japanese Health Practice

An overview of hara hachi bu, the Japanese practice of eating to 80% fullness, highlighting its role in weight control, metabolic health, and longevity, with one practical tip.

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Testosterone & Muscle: A Complicated Relationship

An evidence-based overview of testosterone’s role in muscle growth, exploring how training, nutrition, sleep, and lifestyle influence natural levels and the distinction between natural and pharmaceutical approaches.

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GuideNote: Creatine for Cognition

An evidence-based overview of creatine’s potential cognitive benefits, highlighting research on memory, focus, and mental energy, along with one actionable tip to support brain performance.

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GuideNote: Walking For Health

A concise, evidence-based look at walking for health, highlighting research-backed benefits, practical step targets, and one actionable tip to improve fitness and overall wellbeing today.

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5 High Protein Mediterranean Dishes for Under $1

A practical guide to five high-protein Mediterranean dishes costing under $1 per serving, showing how budget-friendly, nutritious meals can be simple, delicious, and aligned with evidence-based healthy eating principles.

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7 Pantry Essentials for the Mediterranean Diet

Your guide to seven pantry essentials for the Mediterranean diet, showing how simple ingredients can support healthy eating, meal preparation, and adherence to a balanced, nutrient-rich diet.

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3 Underrated Ways to Lose Fat

A practical overview of three evidence-based but often overlooked strategies for fat loss, highlighting the role of protein intake, resistance training, and walking in sustainable weight management.

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The 3 Worst Diets: What to Avoid

An evidence-based look at three diets to avoid, explaining how crash diets, extreme fad plans, and ultra-processed foods can undermine metabolism, health, and long-term weight management.

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Mediterranean Diet, Fat Loss & Health: A Guide

A practical overview of the Mediterranean diet, highlighting its evidence-based benefits for fat loss, long-term health, and sustainable eating habits without restrictive dieting or extreme measures.

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