notes on
health.

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.

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.

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

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

A plain-English guide to setting protein, fat and carb targets for weight loss — with a worked example you can copy and the food to match it.

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.

An honest, evidence-led guide to managing hunger naturally — food strategies and habits that actually quiet appetite, plus a clear look at the supplements people sell as 'natural appetite suppressants'.

An honest, evidence-led look at how gut health really affects weight — what the food-first habits do, where probiotic supplements actually help, and what the marketing oversells.