Science

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

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

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

Comparison callout contrasting off-label GLP-1 microdosing, which has no FDA-approved dose or published safety data, against standard FDA-approved titration schedules for semaglutide and tirzepatide

science

GLP-1 Microdosing and Your Calorie Targets

GLP-1 microdosing is trending online, but there's no dosing standard. Here's what it likely means for appetite, calorie intake, and protein targets.

Aug 30, 2026

Two side-by-side stat callouts: 11% of US adults currently taking a GLP-1 per Gallup's July 2026 poll, up from 3% in 2024, and 12% per KFF's separate November 2025 poll

science

GLP-1 Usage Statistics 2026: Who's Taking Them

Gallup and KFF's 2026 polling: 11-12% of US adults now take a GLP-1 drug, up from 3% in 2024. Real stats by age, sex, and condition.

Aug 23, 2026

Table of creatine side effects: water retention is confirmed; kidney/liver harm, dehydration, cramping, and hair loss are not supported by evidence; digestive, mood, and sleep effects are mixed

science

Creatine Side Effects: What the Research Shows

Creatine side effects explained with real research: digestion, water weight, kidney/liver questions, sleep, mood, and what happens if you stop.

Aug 13, 2026

Bar comparison showing younger adults need 20 to 25 grams of protein per meal to maximize muscle protein synthesis, while older adults need 35 to 40 grams

science

How Much Protein Per Meal Do Older Adults Need

Muscle protein synthesis gets harder to trigger with age. Older adults need roughly 35-40g of protein per meal, not the 20-25g that works at 25.

Aug 11, 2026

Stat callout showing 0-40% as the range across published studies for how much of Wegovy's weight loss is lean mass, noting a 12-month study found strength increased

science

Does Wegovy Really Cause Muscle Loss?

Wegovy's muscle-loss numbers don't agree with each other. What the actual studies show, including a newer one most coverage skips.

Aug 9, 2026

Diagram of a typical 8-hour time-restricted eating window within a 24-hour day

science

Does Meal Timing Matter? Circadian Rhythm

Time-restricted eating and circadian research suggest when you eat may matter, independent of how much you eat.

Aug 4, 2026

Diagram showing the glycemic index scale from 0 to 100, with pure glucose set at 100

science

What Is Glycemic Index, and Does It Matter?

Glycemic index measures how fast a food raises blood sugar — but it has real limitations as a standalone guide to use.

Aug 4, 2026

Grid showing the four NOVA food-processing categories from unprocessed to ultra-processed

science

Whole vs. Processed: What the Research Shows

Almost all food is processed somewhat. What distinguishes 'ultra-processed' food, and what a controlled NIH trial found when it tested it directly.

Aug 4, 2026