notes on
nutrition.

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.

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

Keto, intermittent fasting, and vegan diets compared on real evidence — what each one does, who it fits, and how to pick a framework you can stick to.

Insulin, cortisol, leptin, ghrelin, thyroid, oestrogen — what each one really does for weight loss, and which supplements actually have evidence.