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Nutrition & health
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In-depth articles on calories, macros, fat loss, muscle gain, keto, and more — written by nutrition experts and backed by peer-reviewed research.

Creatine Without Working Out? What the 2026 Texas A&M Study Really Shows for Adults Over 45

Adults aged 45–65 who took creatine gained lean tissue and strength in 12 weeks, even without a structured workout plan. Here’s how the trial was built, what the numbers really mean?

Dr. Marcus Feldman

Sports Scientist, Muscle Physiology Research

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Does Meal Timing Matter Without Cutting Calories? What the 2026 Johns Hopkins Time-Restricted Eating Trial Adds — MacrosMeasure

⏱️ Intermittent Fasting

14 min readOctober 11, 2026

Does Meal Timing Matter Without Cutting Calories? What the 2026 Johns Hopkins Time-Restricted Eating Trial Adds

With every meal provided and calories held steady, a 10-hour eating window and a 16-hour one produced almost the same modest weight loss. Here’s what the Johns Hopkins trial found, how it fits with other major studies

Dr. James Whitfield, RD, PhDRead

🥗 Macros

14 min readOctober 11, 2026

High-Fibre Diet vs Metformin: What the 2026 Head-to-Head Trial Really Shows

A new trial found a structured high-fibre programme beat metformin on HbA1c and BMI in newly diagnosed type 2 diabetes. But only 12 people took metformin, and the fibre group ate fewer calories.

Dr. Aisha, RDRead

🥩 Protein

13 min readOctober 11, 2026

Does Leucine Really “Supercharge” Your Cells? What the Nature Cell Biology Study Does and Doesn’t Mean for Your Protein

A study in cells and worms found leucine protects mitochondrial proteins and raises respiration. It’s been shared as new again this week. Here’s what it actually shows and what it doesn’t.

Dr. Marcus FeldmanRead

Does Tirzepatide Really Spare Muscle? What the New 24-Week Real-World Study Shows — MacrosMeasure

⚖️ Weight Loss

14 min readOctober 10, 2026

Does Tirzepatide Really Spare Muscle? What the New 24-Week Real-World Study Shows

A new study of 122 adults found tirzepatide cut fat mass by 35% with no significant fall in skeletal muscle. It sounds like a win, but there was no control group and the measurements were indirect. Here’s how to read it,

Dr. PriyaRead

🔥 Calories

14 min readOctober 9, 2026

Are Calories From Ultra-Processed Food Different? What the New Nature Metabolism Study Found

Two meals matched for calories, macros and fibre still produced different insulin curves, fuel use and brain responses in a new Nature Metabolism trial. Here’s what the study really shows and its limits.

Dr. Aisha, RDRead

🔬 Keto

12 min readOctober 9, 2026

Does the Keto Diet Raise Cancer Risk? What MIT's 2026 Nature Study Found in the Small Intestine and Colon

MIT's new Nature study found keto increased small-intestine tumours in cancer-prone mice while protecting the colon, and traced both effects to dietary fat, not ketones. Here's what it shows, what it can't.

Dr. WilliamRead

⚖️ Weight Loss

16 min readOctober 9, 2026

Diet Soda vs Water for Weight Loss: What the 2-Year SWITCH Trial Really Found (and What It Can't Tell You)

A two-year trial of 493 adults found diet drinks and water performed about the same for weight loss. But only 220 people finished, the beverage industry paid for it, and it never compared diet drinks with sugary ones.

Dr. James Whitfield, RD, PhDRead

🥩 Protein

8 min readSeptember 28, 2026

Protein Needs for Older Adults: Why the RDA Is Outdated and What PROT-AGE Actually Recommends

An international expert panel says the standard protein RDA is too low for anyone over 65 — and 85% of older adults fall short of the recommended target. Here's the anabolic resistance mechanism behind why, and the real

Dr. Aisha, RDRead

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Nutrition & healthguides.

Creatine Without Working Out? What the 2026 Texas A&M Study Really Shows for Adults Over 45

Does Meal Timing Matter Without Cutting Calories? What the 2026 Johns Hopkins Time-Restricted Eating Trial Adds

High-Fibre Diet vs Metformin: What the 2026 Head-to-Head Trial Really Shows

Does Leucine Really “Supercharge” Your Cells? What the Nature Cell Biology Study Does and Doesn’t Mean for Your Protein

Does Tirzepatide Really Spare Muscle? What the New 24-Week Real-World Study Shows

Are Calories From Ultra-Processed Food Different? What the New Nature Metabolism Study Found

Does the Keto Diet Raise Cancer Risk? What MIT's 2026 Nature Study Found in the Small Intestine and Colon

Diet Soda vs Water for Weight Loss: What the 2-Year SWITCH Trial Really Found (and What It Can't Tell You)

Protein Needs for Older Adults: Why the RDA Is Outdated and What PROT-AGE Actually Recommends

Try our free nutrition calculators.

Nutrition & health
guides.