Food, energy, and daily habits
Clear answers on what to eat and why, from protein and fiber to hydration and building a balanced plate.
50 articles
How much protein you need on a vegetarian diet, a worked example in pounds, USDA protein counts for eggs, dairy, tofu, beans and lentils, and easy high-protein ideas from breakfast to snacks.
Before or after your workout, loading or no loading: what research says about creatine timing, how much to take in practice, water weight, kidney cautions, and how to choose a product.
Where the idea that creatine causes hair loss came from, what the one DHT study did and did not show, what newer research found, and the common real causes of thinning hair.
Chia seeds pack fiber and plant omega-3 fat into a small serving. What USDA data show, what research does and does not support, how to eat them safely, and who should be careful.
What counts as one drink, how NIAAA defines heavy and binge drinking, what alcohol does to your body over time, and the signs it may be time to cut back.
Why some snacks leave you hungry an hour later and others carry you to dinner. Learn the protein, fiber and volume formula, with easy snack ideas and swaps.
Sugar cravings usually come from habit, skipped meals, poor sleep, stress and low-protein, low-fiber eating. Learn the common causes, the current added-sugar guidance, and practical ways to ease cravings.
Fiber supplements can ease constipation and help some people reach their daily fiber goal, but they do not fully replace fiber-rich foods. Here is what works, for whom, and how to start.
Most healthy people can get enough magnesium from food. Learn how much you need, who is at risk of running low, what supplements can and cannot do, and when to talk to your doctor.
