Guides

Chart of added sugar limits in grams: the American Heart Association figures of 25 grams for women and 37.5 grams for men, calculated from 100 and 150 calories, beside 10 percent and 5 percent of calories at 1,500 and 2,000 calories per day

Added Sugar Per Day: Limits in Grams by Calories

How much added sugar per day? Compare AHA, WHO and Dietary Guidelines limits in grams, what 10% of calories means, and label reading.

Sep 20, 2026

Two labelled boxes side by side, intermittent fasting on the left and daily calorie restriction on the right, joined by the word vs

science

Intermittent Fasting vs Calorie Restriction: Trials

What head-to-head trials and the 2026 Cochrane review show about intermittent fasting versus ordinary calorie restriction, and who should not fast.

Sep 20, 2026

Three cards comparing USDA calories per 100 g: chicken breast raw 120 and roasted 165, white rice raw 365 and cooked 130, regular oats dry 379

macros

Weigh Food Raw or Cooked for Calorie Tracking

Should you weigh food raw or cooked? Match your scale to the database entry. USDA figures for chicken, rice and oats worked through.

Sep 20, 2026

Scale of whole grain in grams per day comparing the 2026 meta-analysis, where first effects appeared at 30 to 40 grams and the largest at 60 to 100 grams, with the Dietary Guidelines goal of 2 to 4 servings, about 32 to 64 grams, and the Whole Grains Council figure of 48 grams

science

Whole Grains Per Day: What 87 Trials Found

A 2026 analysis of 87 trials found better risk markers at 30-100 g of whole grain daily. See what a serving is and what the trials could not show.

Sep 20, 2026

Bar comparison showing liver fat fell 67 percent on the ketogenic diet versus 45 percent each on the Mediterranean and plant-forward diets, with weight loss matched at about 10 percent across all three groups in a 42-person Washington University trial

science

Keto vs. Mediterranean: The New Liver Fat Study

A new Cell Metabolism trial compared keto, Mediterranean, and plant-forward diets on liver fat and prediabetes. Here's what it found — and didn't.

Sep 12, 2026

Two-panel graphic: left panel shows the study's 24-34% higher prostate cancer risk finding in 17,024 US men, right panel lists what the study can't show, including self-reported diagnosis and no proof of causation

science

Ultra-Processed Food and Prostate Cancer Risk

A 2026 study of 17,024 US men found 24-34% higher prostate cancer risk tied to ultra-processed food intake. What the data shows, and its limits.

Sep 8, 2026

Two-panel comparison of the claims made against seed oils on one side and what controlled research actually shows on the other

science

Are Seed Oils Really Bad for You? The Evidence

Seed oils are in the headlines again. Here's what research shows on inflammation, omega-6, and whether beef tallow is the healthier swap.

Sep 5, 2026

Stat callout showing an 11 to 14 percent average calorie reduction, sustained for 2 years in the Yale CALERIE trial, next to a moderate-versus-crash-diet comparison

science

Can Calorie Restriction Slow Aging Painlessly?

A moderate calorie cut lowered an aging-linked inflammation protein in a Yale trial, independent of weight loss — what it means for your target.

Sep 5, 2026

Two bar diagrams side by side under the label 'restricted sleep': a leptin bar shown lower and a ghrelin bar shown higher, representing opposite hormone shifts from short sleep

science

How Sleep Loss Affects Leptin and Ghrelin

Losing sleep drops leptin and raises ghrelin within days, driving stronger hunger and cravings. Here's what the research shows and how to adjust.

Sep 5, 2026

Line chart comparing a flat, stalled scale-weight line against a steady, gradually declining fat-loss trend line, with the sudden catch-up drop labeled 'the whoosh'

weight loss

The Whoosh Effect: What It Is and Is It Real

The whoosh effect explains why the scale stalls for weeks then drops suddenly: what causes it, how long it takes, and how to spot a real plateau.

Sep 5, 2026

Two-panel comparison: the old model where GLP-1 drugs were thought to suppress hunger neurons, versus a new 2026 Yale mouse study published in PNAS finding they instead recruit hunger neurons, not yet confirmed in humans

science

How GLP-1 Drugs Actually Work: New Yale Study

A new Yale mouse study suggests GLP-1 drugs recruit hunger neurons instead of silencing them, a clue to why hunger persists on medication.

Sep 3, 2026

Two stat cards comparing food weight for the same 200 calories: 1,333 grams of raw cucumber versus 33 grams of dark chocolate

weight loss

Volume Eating: Energy Density for Weight Loss

Volume eating uses low-calorie-density foods to feel full on fewer calories. Here's the actual science, a food list, and how to build it into your day.

Sep 3, 2026