notes worth
noticing.

Closing your rings every day but the scale won't move? Here's what your Apple Watch actually measures, where it's wrong, and how to fix it.

Sit 8+ hours a day? Why your TDEE drops, how NEAT closes the gap, and a desk-job diet plan that doesn't rely on the gym.

How much protein you actually need for weight loss — the science behind 0.8, 1.2, and 1.6 g/kg, with a calculator and food targets.

Why generic 16:8 stalls women, the cycle-aware fasting protocol that protects hormones, and exactly who should skip IF.

A food-positive meal plan for women 40+ — built around protein, fibre and the perimenopausal metabolic shift.

Low-GI, protein-led PCOS meal plan with a sample week, NHS and 2023 guideline-backed targets, and what to skip.

A food-positive eating plan for insulin resistance — what to put on the plate, what research suggests, and how to start.

An honest, evidence-led look at which supplements vegans actually need — and why none of them will make you lose weight faster.

Keto and intermittent fasting both work — for different people. Here's the honest comparison, plus how to find the one that actually fits your week.

Most weight loss supplements have weak or no evidence — and a few cause real harm. The honest research on 10 common myths.

Most weight-loss supplements don't work. Here are the ten with the most credible evidence, honest effect sizes and safety notes.

What metabolism really is, what actually changes it (lean mass, daily movement, age — but later than you think), and whether supplements live up to the marketing.