Nutrition
Cal Reeves·
Drink Smarter, Not More
The '8 glasses a day' rule has no real science behind it. Here's what hydration actually means — and why the two electrolytes most people ignore matter more than how much water you drink.
Cal Reeves·Nutrition
29 articles
Nutrition
Jules Cortez·
The Guidelines That Forgot to Get Old
The protein RDA hasn't been meaningfully updated for older adults in decades. Meanwhile, the evidence on sarcopenia, visceral fat, and microbiome aging tells a very different story. Here's the gap between the guidelines and the science — and who pays for it.
Jules Cortez·
NutritionJules Cortez·
Your Nightly Glass of Wine Has a Lobby
The "moderate drinking is heart-healthy" narrative was never entirely about the science. Here's how the alcohol industry shaped the research, why the J-curve doesn't hold up, and what WHO's 2023 guidance actually says — and why you barely heard about it.
Jules Cortez·
NutritionJules Cortez·
Your Cereal Box Lied to You
The "heart-healthy" claim on your food packaging isn't science — it's a regulatory loophole, maintained by the same industry that shaped the dietary guidelines in the first place. Here's how the con works, and what to look for instead.
Jules Cortez·
Nutrition
Margot Laine·
Your Gut Lining Hates Your Salad Dressing
While everyone's scanning labels for pesticides, the chemicals quietly dismantling your gut barrier are listed right on your salad dressing bottle. Here's what the research on emulsifiers, AGEs, and artificial sweeteners actually shows — and what's worth worrying about.
Margot Laine·
NutritionJules Cortez·
Snacking Was Sold to You. Here's the Receipt.
The "eat every two hours" rule was never about your metabolism. Follow the money, the research timeline, and the three hunger systems that food companies learned to exploit — and you'll never look at a mid-morning snack bar the same way.
Jules Cortez·
Nutrition
Theo Marsh·
Your Spice Rack Is Secretly a Pharmacy
Turmeric, ginger, cinnamon, garlic — your spice rack holds some of the most potent bioactive compounds in food. Here's the kitchen science of actually unlocking them.
Theo Marsh·
Nutrition
Priya Anand·
What Your Kid's Food Refusal Really Means
That full-body revulsion when you introduce a vegetable isn't defiance. Here's what the science of gut development tells us is happening at your dinner table — and why the stakes are higher than you think.
Priya Anand·
NutritionJules Cortez·
Who's Profiting From Your "Food Sensitivity"?
That $300 food sensitivity panel just flagged 47 foods for elimination — eggs, almonds, oats, everything in your fridge. There's one problem: no major immunological body validates the test. Here's what the science actually says, and who benefits from the confusion.
Jules Cortez·
NutritionMargot Laine·
The Study Was Right. It Just Wasn't About You.
Same bowl of rice, completely different blood sugar response. A 2025 Nature Medicine CGM study confirms what you've probably sensed: the ideal diet isn't universal — and the science finally explains why your body has its own rules.
Margot Laine·
NutritionCal Reeves·
Plants Won't Kill Your Gains
The two biggest fears about eating more plants — losing muscle and missing out on proven heart benefits — are both overblown. Here's what the research actually says, minus the lifestyle lecture.
Cal Reeves·
NutritionJules Cortez·
Who Told You Hunger Was a Character Flaw?
For decades, diet culture treated hunger as a failure of willpower. New research on appetite hormones, metabolic flexibility, and circadian eating rhythms tells a very different story — and the implications are damning.
Jules Cortez·
NutritionCal Reeves·
Why Everything Makes You Bloated Now
Bloating after a "normal" meal isn't in your head — and it's probably not gluten. New research points to a different culprit hiding in your everyday food, and the fix is simpler than an elimination diet.
Cal Reeves·
NutritionJules Cortez·
Your Grocery List Has a Carcinogen Problem
In 2015, the WHO classified processed meats as Group 1 carcinogens. Your grocery cart didn't get the memo. Here's the accumulated evidence — and who benefited from keeping it quiet.
Jules Cortez·
NutritionJules Cortez·
The Fiber Revolution Nobody Told You About
You've been told to eat more fiber for decades. But not what it actually does. Two landmark 2024–2025 studies finally explain the mechanism — and it's not about constipation.
Jules Cortez·
NutritionTheo Marsh·
Blue Zones Aren't Magic. They're Chemistry.
The world's oldest people don't follow a diet plan — they follow centuries of accidental biochemistry. Here's the science inside Blue Zone kitchens, explained from the molecular level up.
Theo Marsh·
NutritionMargot Laine·
The Real Reason You Keep Getting Sick
The real immune defense isn't built in cold season. Here's what the research says about vitamin D, gut bacteria, and the dietary patterns that actually determine how often you get sick.
Margot Laine·
NutritionMargot Laine·
Half Your Fish Oil Might Be Hype
Not all omega-3 supplements protect your heart equally. A 2025 meta-analysis reveals a critical difference between EPA and DHA that changes how you should read the fish oil label.
Margot Laine·
NutritionTheo Marsh·
Your Muscles Want More Than Just Leucine
The sports nutrition world has been fixated on one amino acid for decades. New research says that's only part of the story — and the full picture is more exciting than you'd expect.
Theo Marsh·
NutritionMargot Laine·
Your Body Thinks Your Diet Is a Famine
Your hunger hormones don't care how hard you tried. After weight loss, your body wages a biological counterattack — and it's not your fault. Here's the science, and what to do about it.
Margot Laine·
NutritionCal Reeves·
Everyone's Low on These. Yes, Including You.
You're probably deficient in two nutrients that aren't trendy, aren't expensive, and aren't hard to fix. Here's the short version on vitamin D and choline.
Cal Reeves·
NutritionCal Reeves·
You're Cooking Your Vegetables Wrong
The way you cook your vegetables can cut their nutritional value in half — or nearly double it. Here's the short version of what actually matters.
Cal Reeves·
NutritionPriya Anand·
Why Your Gut Misses Your Grandmother's Kitchen
Fermented foods have been prized by every food culture on earth for millennia. Here's the science that finally explains what your ancestors already knew to eat.
Priya Anand·
NutritionCal Reeves·
Feed Your Gut, Clear Your Head
Brain fog isn't just about bad sleep. The bacteria in your gut are quietly running your mood and focus — and the fix might be simpler than you think.
Cal Reeves·
NutritionCal Reeves·
Muscle Fades. Your Diet Decides How Fast.
After 30, muscle quietly disappears — and most people blame the gym. But your diet is either accelerating that loss or fighting it. Here's what the research actually says.
Cal Reeves·
NutritionJules Cortez·
The Food That Rewires Your Brain
Ultra-processed food doesn't just make you eat more — new research shows it may structurally alter the brain regions that decide what and how much you want to eat. Follow the evidence.
Jules Cortez·
NutritionCal Reeves·
The Reason You're Always Hungry (It's Not Willpower)
You're eating plenty but still hungry an hour later. The science behind protein leverage explains why — and the fix is simpler than you think.
Cal Reeves·
NutritionCal Reeves·
Stop Avoiding Fat. Start Choosing It Better.
Dietary fat got a bad rap for decades. Here's what the science actually says about omega-3s, heart health, and which fats are worth eating.
Cal Reeves·
NutritionCal Reeves·
Your Blood Sugar Isn't as Complicated as They Say
Blood sugar management has gotten a weirdly complicated reputation. Here's the simple version — and what you can actually do about those 3pm energy crashes.
Cal Reeves·