What to Eat Before a Workout (and How Long Before)

A carbohydrate-based meal three to four hours before a workout, or a small carbohydrate snack one to two hours before, with about 500 ml of fluid in the two to four hours prior. Keep high-fat, high...

Loose Skin After Weight Loss: The Nutrition Side

Loose skin after weight loss is stretched dermis that has lost the collagen and elastic fibre structure it needs to recoil. Skin studied after massive weight loss shows thinner, less dense collagen...

Vitamin B12 Deficiency: Symptoms, Causes and Who's at Risk

Vitamin B12 deficiency is a shortfall of the vitamin needed for red blood cell production and nerve function. Early signs are fatigue, weakness and tingling in the hands and feet, and it builds slo...

Natural Appetite Suppressants: What the Evidence Supports

The natural appetite suppressants with real evidence are habits, not products. A higher-protein diet cut daily intake by 441 calories in a 12-week trial; 500ml of water before a meal cut that meal ...

Vitamin D Deficiency: Signs, Causes and What to Do About It

Vitamin D deficiency is a blood level of 25-hydroxyvitamin D below 50 nmol/L. Just under one in four Australian adults (23%) were under that line in the Australian Bureau of Statistics 2011-12 biom...

Brain Fog: The Nutrient Gaps Behind It

Brain fog is rarely one thing. The recognised causes are short sleep, sustained stress, perimenopause, eating too little, low iron, vitamin B12 or vitamin D, mild dehydration and certain medicines,...

Healthspan vs Lifespan: The Number That Actually Matters

Healthspan is the years you live in full health; lifespan is the years you live. Australia measures both. The AIHW's Burden of Disease Study 2024 puts health-adjusted life expectancy at 71.7 years ...

Perimenopause Symptoms: The Nutrition Behind the Ones Nobody Names

Perimenopause is the four to eight year run-up to your final period, and the symptoms nobody names are often the ones that bite: broken sleep, joint aches, brain fog, palpitations and a shift in bo...

Telogen Effluvium: Why Hair Sheds After Weight Loss

Telogen effluvium is diffuse hair shedding that begins around three months after a trigger, so the shed you are seeing now reflects something that happened months ago. Crash dieting, low protein in...