Health

Psyllium: what it is, how to take it and when another fibre sits better

Plantago ovata husk forms a gel that adds bulk to stools and fills the stomach. How to take it with water, who should avoid it and how it differs from flaxseed and chia.

High Fiber Foods: Full Chart and How Much Fiber You Need Per Day

EFSA sets 25 g of fiber a day and in Spain adults eat 15.8 g. Here is the chart of 36 high fiber foods with grams per 100 g and per real serving, each with its USDA identifier, the difference between soluble and insoluble fiber, what the evidence really shows on cholesterol, blood glucose, weight and gut bacteria, and a one-day menu that adds up to 40.7 g without supplements.

Zinc and magnesium before bed: what they do and when to take them

Taking zinc and magnesium 30-60 minutes before bed improves deep sleep, lowers cortisol and speeds up muscle recovery. Doses, best timing and which form to choose.

Supplements for building muscle mass

The supplements that actually build muscle, by level of evidence: whey protein (1.6-2.2 g/kg), creatine (3-5 g) and caffeine. The rest are optimisers.

Energy Bar vs Protein Bar: Differences and When to Take Each

What is gluten and what does gluten-free mean? Coeliac disease, intolerance and products