How much fibre do you need a day? What a major Lancet review found
A large review in The Lancet linked eating more fibre to 15 to 30% lower mortality, with the biggest benefit at 25 to 29 g a day.
Blog: nutrition, training and health, backed by science
New research, explained clearly. Every article lists its sources so you can check them yourself.
Strength training and longevity: how much do you need to live longer?
Two large meta-analyses link strength training to a lower risk of early death, and the benefit appears at surprisingly small doses.
Vitamin D: who actually needs a supplement?
A 2024 international guideline recommends extra vitamin D only for specific groups and advises against routine testing in healthy people.
Ultra-processed foods: what the latest research shows
A major BMJ review links ultra-processed foods to 32 health outcomes. And one controlled trial showed why we eat more of them.
How much protein do you need per day, and can your body really only use 25 g at once?
A new study showed that 100 g of protein in one go is not wasted. Here is how much protein per day actually makes sense.
How many steps a day do you need? About 7,000, according to a major 2025 analysis
An analysis in The Lancet Public Health linked 7,000 steps a day to a 47% lower risk of death compared with 2,000.
Creatine isn't just for muscles: what the research says about memory
A 2024 meta-analysis found a small but significant improvement in memory with creatine. Here is what that means, and what it doesn't.
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