The reading room

Weight-loss guides

Straightforward, sourced answers for building habits that last.

Nutrition basics

Understand total daily energy expenditure, estimate maintenance calories and use the result with the right amount of caution.

Nutrition basics

Learn what higher-protein studies found and how to build balanced meals from plant and animal protein sources.

Evidence check

Learn how to read a supplement label, identify weak claims and assess evidence, safety and real costs.

Movement

Build a walking habit with a four-week progression, the talk test and options for busy or low-energy days.

Evidence check

Compare eating-window approaches with regular meals, understand trial results, and identify when fasting may be unsuitable.

Daily habits

Learn what sleep research can tell us about eating and weight, and build realistic routines for stressful weeks.

Nutrition basics

Build satisfying meals with beans, whole grains, fruit and vegetables, and increase fiber at a tolerable pace.

Midlife health

Build a midlife plan around muscle, meal structure, sleep and movement, with practical advice for the menopause transition.

Meal planning

Explore what meal-replacement research does and does not show, and build satisfying smoothies and soups from ordinary foods.

Daily habits

Separate fluctuations from a genuine plateau and make a careful adjustment without resorting to crash diets.