How Ultra-Processed "Junk" Foods Expand Your Waistline
Ultra-processed junk foods are designed to be over-eaten. They are high in fat, salt and sugar, and low in most essential nutrients. Best avoid.
Latest
Muscle Fibre Types Explained: Growth and Function
Not all muscle is created equal, and neither are muscle fibres. Learn more about how they move, look, produce energy and behave.
Unplugging the Food Matrix for Nutrition and Human Health
Learn why the physical structure of food matters as much as the nutrients in it, and how the food matrix can be used to improve your health.
Health Benefits of Legumes: Just One Can a Week
Adding just one simple can of legumes a week to your weekly shop can transform your heart and gut health, your wallet, and the planet.
Beyond Diet & Exercise: 5 Hidden Keys to Fat Loss
There is more to successful weight loss than diet and exercise. Learn how mindset, environment and personality affect your body weight.
Why Focusing on 'What to Eat' Beats 'What to Avoid'
We believe adding healthy foods generally beats strict diets. Learn how focusing on "what to eat" beats "what to avoid" for changing your diet.
The Health Benefits of Eating Oats for Breakfast
Oats are popular for a reason. In addition to being cheap, sustainable and hardy, they have several well-known health benefits.
Overtraining: How to Diagnose & Prevent It
Monitoring and early diagnosis can prevent overtraining syndrome, as can planned training, rest, recovery, nutrition and lifestyle choices.
Fuel for Muscle Growth: Calories, Protein & Macros
Calories, protein, fat and carbohydrates: the right amounts, at the right time, are needed from the right sources to optimise muscle growth.
What is Delayed Onset Muscle Soreness (DOMS)?
DOMS is a muscle soreness that occurs 12–48 hours after intense or unfamiliar exercise, caused by microtears in your muscle fibres.
Does Eating Fat Make You Fat? Low-Fat Diets & Fat Loss
Low-fat diets are effective for fat loss. However, not all low-fat diets are healthy, and other (equally effective) options are available.
Beyond Food: How Mediterranean Culture Protects Health
The Mediterranean people are considered some of the healthiest in the world. But it is not just down to the foods that they eat.
Fat Loss
Do These Genes Make Me Look Fat? The Genetics of Obesity
Genes influence how much body fat you have and how easily you lose (or gain) it. However, they don't make you obese or stop you from losing fat.
Sleep
How to Sleep for Muscle Growth & Post-Exercise Recovery
Sleep is a performance enhancer that's required for optimising muscle growth. Both quality and quantity matter. You cannot out-train poor sleep.
Exercise
Move It to Lose It: Exercise & Physical Activity for Fat Loss
Exercise has a powerful role in weight and fat loss. Here we look at high-intensity interval training, aerobic training, weightlifting and NEAT.
Fat Loss
How Basal Metabolic Rate (BMR) Affects Weight Loss & Health
BMR is the largest source of energy expenditure in your body, and it can change. Learn how to calculate it, and make it work in your favour.
Mediterranean Diet
6 Healthy Mediterranean Diet Meat & Egg Recipes
Learn the background, nutrition and health benefits of 6 quick, easy and authentic Mediterranean diet meat and eggs recipes.
New Western Diet
Canola vs Olive Oil: Best Oil for the New Western Diet
Olive oil probably has stronger health data, but canola (or rapeseed) oil may be the smarter, more sustainable choice for Western countries.
Muscle
Creatine Supplements for Muscle Growth: Do They Work?
Creatine monohydrate supplementation can be used to increase exercise performance and muscle growth with minimal side effects.
Mediterranean Diet
5 Plant-Based Mediterranean Diet One-Pot Recipes
Learn the background, nutrition and health benefits of 6 quick, easy and authentic, one-pot Mediterranean diet recipes (soups & stews).
New Western Diet
5 Ways to Fix the Western Diet
If you can add these five simple habits to your weekly routine, you can bring your diet close to the healthy Mediterranean-style diet.
New Western Diet
Adapting the Mediterranean Diet for the Western World
Learn how to adapt the Mediterranean diet to the West using sustainable, low-cost, local ingredients without losing health benefits.
Mediterranean Diet
6 Healthy Vegan Mediterranean Diet Recipes
Learn the background, nutrition and health benefits of 6 vegan, vegetarian, and plant-based Mediterranean dishes with recipes.
Mediterranean Diet
Why the Mediterranean Diet is the Gold Standard for Health
The Mediterranean diet is nutrient-dense and minimally processed, and its lifestyle is high-quality, which is why it is the healthiest around.