Nutrition

Protein, fibre, hydration, the rest. Practical, evidence-grounded, no fads.

Fibre first, protein last

Protein dominates the conversation. Fibre has the stronger evidence and falls away faster when portions shrink. What the data says, which supplements matter, and protein in food, not arithmetic.

Why some foods never fill you up, and who built them that way

Crisps, biscuits, pastries, muesli bars, cinema popcorn, chocolate, juice and cereals deliver energy and almost no fullness. They look unrelated. They share a specification.

The sugar you cut, the sugar you didn't

Most Australians have cut obvious sugar and still consume 14 teaspoons daily. Most hides in food that doesn't taste sweet. Here's the mechanism, why exercise changes the picture, and where to look on the label.