Is menopause really the reason everything feels different in midlife? This evidence-informed guide breaks down what changes are hormone-driven vs age- or lifestyle-related, plus what to do next.

This high-protein blended overnight oats recipe is an easy, make-ahead breakfast that supports busy mornings, simplifies food decisions, and actually tastes good.

Protein is showing up in everything — from candy to water — but is this focus on “high protein” actually about health, or just diet culture in a new form? This evidence-based guide breaks down what protein does, who benefits from higher intake, and how to navigate the hype without overthinking your food choices.

Fat loss can still happen when life feels chaotic, and without tracking macros. Here’s how to focus on the few priorities that actually matter when routine isn’t an option.

Cortisol gets blamed for everything online. This post breaks down what cortisol really does, when stress becomes a problem, and how exercise and recovery actually fit together.

Tired of chasing quick fixes? Discover how diets really work, why extreme restriction backfires, and how to build sustainable fat loss habits.

Travel doesn’t have to derail your routine. Learn how to keep your habits, feel good in your body, and navigate holiday travel with less stress and more ease.

These blender protein pancakes are quick, healthy, and packed with protein — the perfect option for a high-protein breakfast or post-workout meal. Made with simple ingredients like oats, cottage cheese, and eggs, they’re macro-friendly, filling, and freezer-friendly for easy meal prep. Toss everything in the blender, cook in minutes, and top with fruit, nut butter, or syrup for a delicious stack that keeps you satisfied all morning.

This creamy, tangy, high-protein street corn pasta salad puts a macro-friendly twist on Mexican esquites. Packed with fiber and protein, it’s quick to make, perfect for meal prep, and family-approved (even toddler-approved!). Try this easy, flavourful recipe with flexible spices and toppings for a balanced dish that keeps you full and energised.

GLP-1s reduce food noise and support weight loss, but lifestyle still matters. Learn how to protect your health, build habits, and navigate the mental side while using them.

If you're a teacher running on caffeine, granola bars, and sheer willpower, you’re not alone. Between lesson planning, grading, classroom chaos, and trying to sneak in a bathroom break, your own nutrition is falls low on your list. But here’s the thing: your energy, focus, and even your mood are directly impacted by what (and when) you eat. And, as busy as you are, you do still have to eat!

GLP-1 medications like Ozempic, Wegovy, and Mounjaro can improve blood sugar, reduce cardiovascular risk, and help with weight loss—but they’re not without side effects. From nausea and under-fueling to cultural stigma and equity concerns, the truth about GLP-1s is complicated. Here’s what you need to know about their benefits, risks, and why nuance matters.

Fasted cardio isn’t a magic fat-loss tool. While you may burn more fat during the workout, the difference disappears over 24 hours — unless you’re an endurance athlete training specifically to improve fat utilization. Intermittent fasting is generally not recommended while breastfeeding, especially early postpartum, when nutrient and energy needs are high to protect milk supply. Mouth taping has limited evidence for specific conditions like mild sleep apnea but offers no proven broad health benefits. Protein and fiber aren’t competitors; both are essential for satiety, health, and performance, and most people benefit from eating more of each! If you’re hungry despite eating “healthy,” add more protein or healthy fats and consider higher-volume foods. Workouts under 45 minutes can be highly effective if they’re well-structured and purposeful. The key takeaway: skip the absolutes and choose what works best for your goals, lifestyle, and body.

Have influencers convinced you that modern food is toxic, and that the only way to be healthy is to eat like your ancestors?

I explore the myths behind these trends, what actual science says about early human diets, and why “natural” doesn’t always mean better. Plus, we break down food fears, additives, and the realities of our modern food environment.

What we eat can actually say a lot about our relationship with the planet. But when it comes to sustainability, there’s a lot of noise out there. Is going vegan the answer? Is almond milk ruining the environment? Does eating local really make a difference? In a recent episode of our podcast, How to: Fitness, we delve into this topic and get curious about the impact of our food choices on the environment.

Most sports nutrition advice assumes a cisgender body—but that doesn’t work for trans athletes. This guide offers personalized, affirming nutrition strategies that support performance, recovery, and body autonomy, with insights on hormone therapy, body composition, and fueling without the binary.

Chicken salad is hands down one of the easiest ways I add protein to my day and prep lunches that offer variety while also staying simple. It’s perfect for meal prep, packs well for on-the-go days, and can be eaten in so many ways - on toast, with crackers, in a wrap, or as part of an adult lunchable. It’s high in protein, super versatile, and endlessly customizable based on what you’ve got in the fridge.

Menopause is a major physiological shift, period. For any woman going through the menopause transition, the bombardment of “solutions” and “hacks” can feel really overwhelming. But here’s the good news: navigating menopause probably doesn’t require overhauling your entire life, chasing endless biohacks, or spending your entire retirement fund on fancy supplements. Support matters—yes—and having a great care team is important. But more often than not, it’s not about doing more, more, more. It’s about doing what matters most.