Healthy Eating & Nutrition Science

Animal vs plant fats: composition, saturated and unsaturated, what's better for the heart. Let's look at it with tables and sources.

The Mediterranean diet: principles, benefits for the heart, brain and longevity. Foods, norms and why it is considered the gold standard.

Macronutrients and micronutrients: what they are, how to calculate the ideal ratio of proteins, fats and carbs, the role of vitamins and minerals. Practical norms and recommendations.

Saturated fats and cholesterol: debunking the 20th century lipid hypothesis. Let's look at the research and norms.

Balance of omega-3, omega-6 and omega-9 in the diet: sources, ideal ratio and norms. Let's look at it with tables.

Antinutrients in plant foods: lectins, phytates, oxalates. What they are, who they affect, how to reduce their effect and where the real benefit is.

Vegetarianism and veganism: the difference, how not to harm yourself, what people miss and which tests to take. Let's look at it with tables.

Soaking, fermenting and sprouting grains and legumes: how these methods reduce phytic acid content and improve mineral absorption. Practical methods, timing and effect.

Veganism and vegetarianism: a map of essential supplements for compensating deficiencies. B12, iron, vitamin D, omega-3, iodine, zinc - what and why to take.

Mediterranean diet: principles of eating, foods and benefits for heart health. Let's look at it with an example menu and sources.

Why modern fruits and vegetables contain up to 40% fewer vitamins: soil depletion, breeding, storage. How this affects health and what to do to replenish micronutrients.

Overheated fats and trans fats can enter cell membranes and disrupt their function. We break down the mechanisms, sources and how to protect the body.

Plant and animal protein differ in amino acid profile and quality. We break down the PDCAAS index, the effect on mTOR and how to build a diet.

Nutrient Density: what it is, how to calculate the value of foods, tables of dense and empty calories, practical takeaways.

Plant-based diet: complete plant proteins, amino acid profile and what to consider. Let's look at it with tables and sources.

Caloric intake and a balanced diet: calculating calorie needs, macronutrients and their ratios. Let's look at it with tables.

The evolution of the human diet: from hunter-gatherers to ultra-processed food. How nutrition changed over millions of years, what modern diets have lost and why "nutritional mismatch" affects health.

Dietary fibre is a key component of nutrition that supports digestion and microbiota. We break down soluble and insoluble fibre, norms, food sources with numbers and how much to eat.

How much protein a person needs per day: history of the discovery, benefits for muscles, bones and immunity, daily and monthly norms, where it is found in food with numbers, the role of leucine and amino acids, protein for weight loss and sarcopenia.

A detailed guide to nutrition for muscle growth during training: how many calories and protein (1.6–2.2 g/kg), the role of carbs and fats, meals around training, mass vs quality and schedule.