Our health & nutrition guides

Clear, reliable resources to better understand your diet and achieve your goals.

Complex Carbs: Lasting Energy

Learn the difference between complex and simple carbohydrates, and why the right carbs are your allies for energy and satiety.

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Articles:

• Complex Carbs: Lasting Energy
  Alcohol and weight: what your drink really does
  Alcohol blocks fat burning, disrupts your hormones and harms your sleep. Discover the mechanisms and strategies to stay on track.
• Weight
• HIIT: how many calories do you burn?
  20 minutes of HIIT can match an hour of jogging. Discover the real calorie numbers and the afterburn effect of HIIT training.
• Weight
• Weight Loss Plateau: Why It Stalls and How to Restart
  Understand why your weight loss has stalled and discover concrete strategies to break through the plateau.
• Healthy Snacks: When and What to Eat
  Learn how to choose the right snacks to avoid cravings, stabilize your energy, and stay on track with your nutrition goals.
• Vitamin B12 Deficiency: The Fatigue That Sleep Won't Fix
  Symptoms, causes and solutions: everything you need to know to maintain good vitamin B12 status every day, even while practicing intermittent fasting.
• Zinc Deficiency: The Silent Mineral Draining Your Immunity
  Learn to recognize zinc deficiency symptoms, the best food sources, and how to optimize your daily zinc absorption.
• Iron Deficiency: What Your Fatigue Is Trying to Tell You
  Symptoms, food sources, and absorption strategies: everything you need to know to maintain healthy iron levels every day.
• Caffeine and Metabolism: What Your Coffee Really Does for You
  Discover how caffeine boosts metabolism, promotes fat burning, and fits into intermittent fasting.
• Visceral Fat: Understanding and Eliminating Dangerous Fat
  Discover what visceral fat is, why it's more dangerous than visible fat, and how to eliminate it effectively.
• Thyroid and Diet: Essential Nutrients for Thyroid Health
  Discover which foods and nutrients support healthy thyroid function and how your diet directly influences your metabolism and weight.
• Leptin and Ghrelin: Understanding Your Hunger Hormones
  Discover how leptin and ghrelin regulate your appetite and influence your weight, sleep, and fasting practice.
• Insulin Resistance: Causes and Solutions
  Understand how insulin resistance develops and how to address it through intermittent fasting, diet, and lifestyle changes.
• Autophagy and intermittent fasting
  Discover how intermittent fasting activates autophagy, the natural cellular cleaning and regeneration mechanism. Understand the biological basics for more informed fasting.
• Diet and Beautiful Skin: Anti-Acne and Anti-Aging
  Discover which foods promote clear, youthful skin and how intermittent fasting can improve your complexion.
• Plant-based proteins: sources and practical tips
  Legumes, tofu, hemp seeds: discover the best plant-based protein sources and how to easily include them in your daily diet.
• 16:8 Fasting: The Complete Guide
  How the 16:8 fasting protocol works, its proven benefits, and how to start without mistakes. The world's most practiced intermittent fasting method, explained simply.

Additional Articles:

• Green tea and metabolism: real effects on weight loss
  Does green tea really boost metabolism? Discover its active compounds, proven effects, and how to integrate it into your daily routine.
• Caloric deficit explained
  Understand how to create a healthy, sustainable caloric deficit to lose weight without frustration.

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