Knowledge Library
Short, source-based articles — the “why” behind the recommendations
How much protein do you really need?
Your personal target, why it rises with training, and how to spread it through the day.
Added sugar: why 50 grams is the limit
The difference between natural and added sugar, and where it hides.
Sleep and appetite: the link you see on your plate
Why you crave sweets after a short night, and what actually helps.
Water: how much, when, and why it matters
Your personal target is computed from your weight — here is the background.
Fiber: the quiet hero of the plate
28 grams a day — why, and where to get them easily.
The Mediterranean diet: what research says about heart health
The pattern with the strongest evidence — in a practical version.
Breakfast: must-have or myth?
What the research says about skipping, fasting and timing.
Ultra-processed food: why less is more
The definition, the evidence, and what to swap first.
Content is based on cited guidelines and research and is intended as general guidance. General information — not a substitute for personal medical or nutritional advice.