No fads. No fearmongering. Just the stuff that works.
High Protein
Total daily protein matters most, but spreading it across 3-4 meals of roughly 20-40g may give a modest edge. We debunk the anabolic window, weigh up casein before bed, and explain why timing matters most on a small appetite.
By Tony Dalton
Exercise
The 10,000-step goal began as 1960s pedometer marketing, not medicine. Here's what the research really shows on steps and health, and how walking helps weight loss through NEAT and your calorie deficit.
Nutrition
Most UK adults get around 18-20g of fibre against a 30g target. Here is how fibre helps with fullness, blood sugar and gut health, the best high-fibre foods, and how to eat more without the bloating.
Weight Loss
Short sleep ramps up hunger, fuels cravings and makes dieters lose muscle instead of fat. Here is what the research really shows, plus realistic sleep habits that make a calorie deficit easier to hold.
GLP-1
Why weight tends to return after stopping a GLP-1 like Wegovy or Mounjaro, what the STEP 1 trial really showed, and the evidence-led habits that help you hold your progress when you come off.
Can you meet your protein needs on a vegetarian or vegan diet? Yes, with a little planning. Protein quality explained simply, plus the best higher-protein plant foods with verified UK and USDA figures.
Why resistance training matters more on a GLP-1 to protect muscle, how to fuel a workout on a small appetite, hydration and hypo awareness, plus a gentle starter plan combining strength and walking.
A beginner-friendly meal prep system for weight loss: a flexible protein-plus-fibre formula, a two-hour weekly routine, NHS-backed balanced plates and the food-safety basics for cooling, fridge storage and reheating.
How to track calories without burning out: why self-monitoring works, why people quit, and evidence-based ways to make it stick long term.
Walking vs cardio for weight loss: what the evidence really shows about steps, HIIT, the 10,000-step myth, and why diet drives the deficit.
How much protein per kg do you actually need? Evidence-based targets by bodyweight for general health, muscle, weight loss and older age.
Retatrutide
An honest look at retatrutide, Eli Lilly's investigational GIP/GLP-1/glucagon triple agonist: what trials show, its status, and sourcing risks.