Nutrition & diet - what the evidence actually says.
Practical, UK-friendly nutrition - Mediterranean, plant-based, protein targets and gut health.
The guides
14 curated nutrition articles.
Every guide is written from the UK sources listed on the page.
-
The Mediterranean diet
The best-evidenced way of eating - what ’Mediterranean’ actually means in a UK kitchen.
Read the guide -
Plant-based, done well
Well-planned it’s heart- and gut-protective; badly planned, it isn’t. The essentials.
Read the guide -
Ultra-processed foods
The NOVA-4 category most linked to cardiometabolic risk - and how to spot it on the label.
Read the guide -
How much protein you need
The 0.8 g/kg figure is a minimum, not a target. What newer evidence says, and how to hit it.
Read the guide -
Fibre - the missing macro
Most UK adults get half of what they need. The easiest ways to close the gap.
Read the guide -
Omega-3 - food & supplements
Which omega-3s matter, how much, and whether a supplement is worth it for you.
Read the guide -
Sugar & metabolic health
What added sugar really does to metabolic risk - and the pragmatic upper limit.
Read the guide -
Cooking at home
The single lifestyle change with the largest downstream effect on diet quality.
Read the guide -
Time-restricted eating
What intermittent fasting evidence shows, what it doesn’t, and who shouldn’t try it.
Read the guide -
Meal timing & metabolism
When you eat matters almost as much as what - the evidence on eating windows and breakfast.
Read the guide -
Hydration - how much
The eight-glasses rule is folklore. What thirst, urine colour and activity really tell you.
Read the guide -
Your gut microbiome
What the microbiome actually does - and the small, evidence-based changes that improve it.
Read the guide -
Iron & fatigue
The most common nutritional cause of tiredness - how to test, how to treat, when to worry.
Read the guide -
Vitamin D - UK guidance
Why UK adults are told to supplement in winter - and who needs testing before dosing.
Read the guide
Related tests & conditions
When diet questions warrant a clinician.
-
Nutritional assessment
A clinician-led review of diet, deficiencies and goals.
Learn more -
Gut microbiome testing
When a stool-based microbiome test is genuinely useful.
Learn more -
Body composition analysis
DEXA-based fat, muscle and bone measurement.
Learn more -
High cholesterol
Diet, medication and cardiovascular risk.
Learn more
Related wellness themes