Nutrition Articles

Protein: How Much You Really Need and Why Most People Get It Wrong

The official RDA for protein is based on the minimum to prevent deficiency, not the optimal amount. The research on optimal intake tells a very different story.

Intermittent Fasting: What the Research Actually Shows After 10 Years

Intermittent fasting exploded in popularity from 2012–2020. A decade of research has produced a clearer, more nuanced picture than the early hype suggested.

Losing Weight on an Indian Diet: A Practical, Science-Based Approach

Most weight loss advice assumes Western eating patterns. This guide is built around rice, dal, roti, sabji, and the realities of Indian family meals.

Dietary Fibre: The Nutrient Most Indians Are Chronically Deficient In

Average Indian fibre intake is well below the evidence-based target of 25–38g/day. The gap causes significant preventable disease.

Sugar: Separating Fact from the Moral Panic

Sugar has replaced fat as the dietary villain of our time. Some of the concern is justified. Much of it is exaggerated. Here is what the evidence actually shows.

TDEE: The Number You Need to Know Before Making Any Diet Decision

Total Daily Energy Expenditure is the foundation of all evidence-based nutrition. Get this number right and every other dietary decision becomes clearer.

Your Gut Microbiome: What It Is, Why It Matters, and How to Improve It

The gut microbiome — tens of trillions of bacteria living in your digestive tract — influences your immunity, mood, metabolism, and brain function.