All categories

Unprocessed foods, nutrient density and everyday cooking.

• Buckwheat: nutrition, cooking and gluten-free precautions10 min read
• Mushrooms and Vitamin D2: The Role of UV Light5 min read
• Sourdough or Whole-Grain Bread: Fermentation, Fiber and a Practical Choice9 min read
• Tofu or tempeh: protein, calcium and fermentation, how to choose?8 min read
• Oats and Beta-Glucans: Preparation, Digestion and Cholesterol15 min read

Herbal traditions read through modern evidence.

• Black elderberry: cold symptoms, evidence, preparations and precautions7 min read
• Horse Chestnut and Heavy Legs: Forms, Evidence and Precautions10 min read
• Valerian and sleep: forms, evidence and precautions10 min read
• Ginseng: Fatigue, Cognition, Forms and Precautions9 min read
• Hawthorn: Heart, Palpitations, Forms, Evidence and Precautions5 min read

Fuelling training, recovery and long-term performance.

• 120 g of Carbs per Hour in Endurance Sport: Trend, Limits and How to Individualize Your Fueling12 min read
• Omega-3 and Sport: Recovery, Inflammation and Performance10 min read
• Protein and exercise after 50: needs, meal distribution and recovery8 min read
• Ashwagandha and Athletic Performance: Effectiveness, Safety and Limits in Adults10 min read
• Creatine Dosing: How Much to Take, How to Measure It, and Pairing It With Coffee10 min read

What is worth taking, what is marketing.

• Potassium supplements: needs, sources and the risk of hyperkalemia8 min read
• Copper Supplements: Needs, Deficiency and the Risks of Excess10 min read
• Vitamin A supplements: forms, needs, risks and pregnancy10 min read
• Vitamin B9: folate, folic acid, the MTHFR mutation and precautions8 min read
• Vitamin B6 supplements: dose, forms and the risk of neuropathy10 min read

Sleep, stress and the habits around the plate.

• Bedroom ventilation and sleep: air quality without obsessing7 min read
• Taking a Hot (or Warm) Shower Before Bed: Timing, Limits and Safety10 min read
• Sleep tracking: reading the data without falling into obsession7 min read
• Chronotype and Sleep Schedules: Understanding Your Rhythm Without Forcing It10 min read
• NSDR (Non-Sleep Deep Rest): Testing a Recovery Break Without Overselling It6 min read