How Fasting Affects Your Brain, Cognition & Mental Health
Fasting has real, biologically plausible effects on the brain. Still, the human evidence is more nuanced, from beneficial to detrimental and absolutely no effect.
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How Intermittent Fasting Affects Diabetes & Blood Sugar
Intermittent fasting consistently improves blood sugar and insulin sensitivity — and the evidence in people with type 2 diabetes is among the strongest in fasting research.
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How to Deload: 10 Things You Should & Shouldn’t Do
A deload only works if you do it right — and most people either do too much or too little. This article goes through what to do and what to avoid during a deload week.
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Low-Fat Diets: A Review ★★★☆☆
Once the dominant dietary advice for weight loss and heart health, but what does the current evidence say?
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Nordic Diet: A Review ★★★★☆
A Scandinavian whole-food dietary pattern with strong evidence for heart health and sustainable eating.
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Intermittent Fasting for Weight Loss & Fat Loss: Does It Work?
Intermittent fasting can support fat and weight loss — but probably not for the reasons most people think. Learn about how it works and how to make it work for you.
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Fasting and Autophagy: What the Evidence Actually Shows
Autophagy is one of biology's most compelling cellular processes — but the gap between the science and the social media claims is enormous.
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What Is a Deload — And Do You Need One?
You have probably heard you should take a deload every few weeks — but what actually is one, does the science support it, and do you really need it?
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Okinawa Diet: A Review ★★★★☆
The traditional eating pattern of one of the world's longest-lived populations is low-calorie, mostly plant-based.
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TLC Diet: A Review ★★★★☆
A clinically designed diet built specifically to lower cholesterol and reduce the risk of heart disease.
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6 Intermittent Fasting Protocols Compared: Which One Is Best?
There are general principles, but there’s no single "best" type of intermittent fasting. However, there is probably one that suits your goals and life better than the others.
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Ketogenic Diet: A Review ★★★☆☆
A very low-carbohydrate diet that forces the body into ketosis — effective for some, restrictive for most.
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Low FODMAP Diet: A Review
A short-term elimination diet with strong clinical support for identifying and managing IBS symptoms.
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High Protein Diets: A Review ★★★☆☆
A well-supported dietary strategy for fat loss, muscle maintenance, and long-term appetite control.
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Ultra-Processed Food Diet: A Review ★☆☆☆☆
A review of what the evidence consistently shows happens to health when ultra-processed foods dominate your diet.
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Western Diet: A Review ★★☆☆☆
The default dietary pattern is for millions, and one of the most well-documented drivers of chronic disease.
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Intermittent Fasting: A Review ★★★★☆
A time-based eating pattern with solid and growing evidence for weight management and metabolic health.
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Paleo Diet: A Review ★★★☆☆
A whole-food diet modelled on presumed ancestral eating patterns, with promising but mixed scientific support.
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