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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.

Do You Need Carbs to Build Muscle? What the 2026 Crossover Trial Found in Trained Men

In 20 trained men, adding about 50 g of carbohydrate (485 kcal a day) to a protein supplement for eight weeks built no extra muscle or strength.

Dr. Marcus Feldman

Strength & Conditioning Coach, CSCS

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Intermittent Fasting vs Calorie Restriction: Why the Way You Lose Weight Changes Your Hunger and Eating Habits — MacrosMeasure

⚖️ Weight Loss

9 min readOctober 23, 2026

Intermittent Fasting vs Calorie Restriction: Why the Way You Lose Weight Changes Your Hunger, Restraint and Eating Habits

A 209-adult trial matched fasting and daily calorie cutting at the same weekly deficit. Both beat standard care, but daily restriction built more restraint and cut hunger more at six months.

Dr. Layla ChenRead

🥗 Macros

10 min readOctober 23, 2026

Which Carbs Are “Good”? What a 2026 Perception Study Reveals About Honey, Potatoes, White Rice and Whole-Wheat Bread

A 2026 pilot found people misjudged all 20 common carbohydrate foods, overrating honey and juice, underrating potatoes and popcorn, while experts themselves were unsure about rice, bread and tortillas.

Dr. Aisha, RDRead

Coffee, Your Gut Microbes and Your Mood: What the 2026 Nature Communications Study Really Found — MacrosMeasure

🔥 Calories

9 min readOctober 21, 2026

Coffee, Your Gut Microbes and Your Mood: What the 2026 Nature Communications Study Really Found

A Cork study found regular coffee shifts gut microbes and metabolites, with some effects from compounds beyond caffeine. Caffeinated coffee was linked with less anxiety in a short trial.

Dr. WilliamRead

🥗 Macros

13 min readOctober 18, 2026

The MIND Diet and Brain Ageing: What the 12-Year Framingham Study Found

A 12-year Framingham study linked closer MIND diet adherence with about 2.5 years of slower brain ageing. It’s resurfacing this month. Here’s what the numbers mean, the odd whole-grain and cheese results.

Dr. Aisha, RDRead

🥩 Protein

12 min readOctober 18, 2026

Red Meat, White Meat or No Meat? What a 38-Year American Cancer Society Study Suggests About Your Protein Sources

A 38-year American Cancer Society cohort found low red and processed meat linked with modestly lower mortality, while vegetarian and white-meat-only results rested on tiny groups.

Dr. Aisha, RDRead

Does Exercise Really Burn the Calories You Think? What a 2026 Doubly-Labelled-Water Trial Reveals About Energy Compensation — MacrosMeasure

📊 TDEE

12 min readOctober 17, 2026

Does Exercise Really Burn the Calories You Think? What a 2026 Doubly-Labelled-Water Trial Reveals About Energy Compensation

After 12 weeks of walking, weight barely moved, but fat fell, lean mass rose and TDEE climbed by most of what exercise cost. Here’s where the “missing” calories went, why some people compensate more, and how to calibrate

Dr. Marcus FeldmanRead

🔬 Keto

12 min readOctober 17, 2026

Keto vs Mediterranean vs Low-Fat: What the 2026 Washington University Trial Found About Liver Fat, Insulin and Prediabetes

In a tightly controlled trial where everyone lost 10% of their weight, keto cut liver fat by 67% versus 45% on Mediterranean and low-fat plates. LDL didn’t differ. Here’s how to read the numbers.

Dr. Layla ChenRead

Can You Lose Weight Without Counting Calories? What the 2026 ZOE Data and the Low-Fat Vegan Trial Really Show — MacrosMeasure

⚖️ Weight Loss

14 min readOctober 17, 2026

Can You Lose Weight Without Counting Calories? What the 2026 ZOE Data and the Low-Fat Vegan Trial Really Show

Two stories promised weight loss without counting calories this summer. One was a company press release; the other a randomised trial. Here’s what each really shows, why energy density is the idea that works.

Dr. James Whitfield, RD, PhDRead

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Nutrition & healthguides.

Do You Need Carbs to Build Muscle? What the 2026 Crossover Trial Found in Trained Men

Intermittent Fasting vs Calorie Restriction: Why the Way You Lose Weight Changes Your Hunger, Restraint and Eating Habits

Which Carbs Are “Good”? What a 2026 Perception Study Reveals About Honey, Potatoes, White Rice and Whole-Wheat Bread

Coffee, Your Gut Microbes and Your Mood: What the 2026 Nature Communications Study Really Found

The MIND Diet and Brain Ageing: What the 12-Year Framingham Study Found

Red Meat, White Meat or No Meat? What a 38-Year American Cancer Society Study Suggests About Your Protein Sources

Does Exercise Really Burn the Calories You Think? What a 2026 Doubly-Labelled-Water Trial Reveals About Energy Compensation

Keto vs Mediterranean vs Low-Fat: What the 2026 Washington University Trial Found About Liver Fat, Insulin and Prediabetes

Can You Lose Weight Without Counting Calories? What the 2026 ZOE Data and the Low-Fat Vegan Trial Really Show

Try our free nutrition calculators.

Nutrition & health
guides.