Nutrition
Nutrition basics and healthy-eating guides: how much protein per day, the Mediterranean diet, and a USDA-sourced food database with calories and macros.
- How Much Protein Do Most Adults Actually Need Per Day?A friendly, evidence-based guide to how much protein most people need a day: the updated 2026 recommendation, how much an active person needs, and why spreading it through the day beats worrying about a single-meal 'limit'.Read the guide
- The Mediterranean Diet: What It Is and Why It WorksThe Mediterranean diet is the best-tested eating pattern for heart health. Here is what a landmark trial actually found, what to eat on the diet, and how to start it as a beginner.Read the guide
- Creatine Monohydrate: A Simple, Evidence-Based GuideCreatine is the most researched and most effective sports supplement there is. Here is what creatine does, how much to take per day, and why the kidney-damage worry is a myth for healthy people.Read the guide
- Fiber: The Nutrient Almost Everyone Is MissingMost people eat about half the fiber they should, and the evidence links higher intake to a longer, healthier life. Here is how much most adults need, why it matters, and how to get more.Read the guide
- Ultra-Processed Foods: What the Evidence Actually SaysUltra-processed foods are blamed for a lot, but the science is more careful than the headlines. Here is what the NOVA system means, what large studies found, and how to read it without panic.Read the guide
- What Is a Calorie Deficit, and How Does Fat Loss Actually Work?A calm, sourced explainer on energy balance: what a calorie deficit is, the safe rate of weight loss most authorities cite, why the old '3,500 calories equals a pound' rule overstates long-term loss, and how adequate protein plus resistance training help preserve muscle while losing fat.Read the guide
- What Is the Ketogenic (Keto) Diet, and Does It Actually Work?A calm, sourced explainer on the ketogenic diet: what very-low-carb, high-fat eating is, how nutritional ketosis works and why it is not diabetic ketoacidosis, what the weight-loss evidence honestly shows, the one established medical use in drug-resistant epilepsy, the real risks including a possible rise in LDL cholesterol, and who should avoid keto or get medical supervision first.Read the guide
- Keto Foods List: What to Eat on a Ketogenic DietA practical, sourced list of foods that fit a ketogenic diet, grouped by type: meat and poultry, fish and seafood, eggs and cheese, oils and fats, and low-carb vegetables. Every named food meets this site's total-carbohydrate keto threshold, the list explains what to limit, and it is honest about why the total-carb method excludes some foods that net-carb lists include.Read the guide
- What Is a Low-Carb Diet, and Does Cutting Carbs Actually Work?A calm, sourced explainer on low-carbohydrate eating as a broad pattern: what 'low carb' means across the spectrum of restriction, what the weight-loss evidence honestly shows versus low-fat diets, where the strongest evidence sits for blood-sugar control, why carbohydrate quality matters more than the number, and the real risks including how cholesterol responses vary from person to person.Read the guide