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Evidence-based nutrition, for every stage.
Clear, cited answers to real questions — built on peer-reviewed research and linked to primary sources. Every article shows how strong the evidence is.
Iron through your cycle: why you feel it, and what helps
Menstruation increases iron loss, which can leave you tired and foggy. Here's how much iron you need, which foods help, and how to absorb more of it.
Strong evidence Strong evidence, 3 of 3 7 min PCOSThe PCOS diet, by the evidence: fibre, protein, and less shame
There's no single 'PCOS diet' — but higher fibre and protein with lower-GI choices genuinely supports insulin sensitivity. Here's what holds up, without the restriction.
Moderate evidence Moderate evidence, 2 of 3 6 min BreastfeedingHow many calories do you need while breastfeeding?
Exclusive breastfeeding adds roughly 400 kcal a day. Here's why the early weeks are for refuelling — not dieting — and what to prioritise.
Strong evidence Strong evidence, 3 of 3 5 min PregnancyPregnancy nutrition by trimester: what actually changes
Your energy and nutrient needs shift as pregnancy progresses. Here's the trimester-by-trimester picture — no extra calories in T1, about +340 in T2, +452 in T3.
Strong evidence Strong evidence, 3 of 3 6 min PerimenopauseProtein in perimenopause: how much, and why it matters
As oestrogen declines, protecting muscle becomes a priority. Aim for around 1.2 g of protein per kg of body weight — here's how to hit it without overhauling your life.
Moderate evidence Moderate evidence, 2 of 3 6 min CycleCycle syncing your diet: hype vs evidence
Should you eat differently in each phase of your cycle? An honest look at what's genuinely supported (iron, calcium for PMS) and what's oversold (phase-based 'metabolism boosting').
Early evidence Early evidence, 1 of 3 6 min PerimenopauseEating for bone health in perimenopause: calcium and vitamin D
As oestrogen falls, bone loss speeds up. Here's how much calcium and vitamin D you need in perimenopause, the best food sources, and why exercise and protein matter too.
Moderate evidence Moderate evidence, 2 of 3 6 min PCOSFibre, blood sugar and PCOS: the most reliable lever
For PCOS, more fibre and lower-GI carbs steady post-meal blood sugar and support insulin sensitivity — even without weight loss. Here's the evidence, and how much to aim for.
Moderate evidence Moderate evidence, 2 of 3 6 min CycleWhat to eat in your luteal phase (and what the evidence really says)
Your calories don't need to jump in the luteal phase — that idea is weaker than it sounds. Here's what genuinely helps: calcium for PMS, steady meals, and honouring real hunger.
Moderate evidence Moderate evidence, 2 of 3 6 min PostpartumGentle refuelling postpartum: recovery, not dieting
The weeks after birth are for recovery and, if you're feeding, supply — not for dieting. Here's how to refuel: enough energy, iron to rebuild after blood loss, protein and fluids.
Moderate evidence Moderate evidence, 2 of 3 5 min PregnancyIron in pregnancy: how much you need, and how to absorb more
Pregnancy raises your iron needs to about 27 mg a day. Here's why, which foods deliver it, and the simple pairing tricks that help your body absorb far more of it.
Strong evidence Strong evidence, 3 of 3 6 min PregnancyWhy the second trimester adds about 340 calories
You don't need to 'eat for two.' Here's why pregnancy energy needs rise by about 340 calories a day in the second trimester — and 452 in the third — and where the numbers come from.
Strong evidence Strong evidence, 3 of 3 5 min PerimenopauseManaging energy and fatigue through perimenopause
Perimenopause fatigue is real and usually traces to disrupted sleep or low iron — not laziness. Here's what helps: steady meals, iron, key nutrients, and honest habits around caffeine and alcohol.
Moderate evidence Moderate evidence, 2 of 3 6 min BreastfeedingHydration and key nutrients while breastfeeding
You don't need to force water to make milk. Here's what actually matters while breastfeeding: drinking to thirst, plus iodine, vitamin D, B12 and omega-3 DHA.
Moderate evidence Moderate evidence, 2 of 3 5 min PregnancyFolate before and during pregnancy: why timing matters
Folic acid protects your baby's developing spine and brain — but the window is early, often before you know you're pregnant. Here's how much to take, when, and why.
Strong evidence Strong evidence, 3 of 3 5 min PCOSBuilding a plate for insulin sensitivity
It's less about single 'superfoods' and more about how you build the plate: pairing slower carbs with protein, fibre and healthy fat — plus food order and movement.
Moderate evidence Moderate evidence, 2 of 3 6 min PregnancyFoods to approach with care in pregnancy
Most foods are fine in pregnancy. Here's the short, evidence-based list to approach with care — listeria-risk foods, high-mercury fish, caffeine limits and alcohol — with simple swaps.
Strong evidence Strong evidence, 3 of 3 6 min GeneralHow to track food without obsessing
Tracking can help you notice patterns — or tip into all-or-nothing counting. Here's the evidence on flexible vs rigid tracking, and a gentler, no-shame way to do it.
Moderate evidence Moderate evidence, 2 of 3 5 minGet nutrition that adapts to your stage.
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