Randomized trialOne plain change, twelve weeks: cutting free sugar in PCOS
A 12-week RCT in 74 women with PCOS: restricting free sugar lowered weight, fasting glucose and triglycerides… more
7 min read
Research
Research: what the science actually found
The studies behind the advice, explained properly: what the researchers did, what they found, what it can and cannot tell us, and what it means for your plate.
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Hormonal & metabolic health
Steady your blood sugar, thyroid and cycle through food — the everyday plate that keeps hormones balanced.
Randomized trialFunctional & gut-health basics
Root-cause nutrition that starts with the gut — what functional nutrition is and where to begin.
Phase 3 RCTThe gut reset that failed its biggest test
Donor stool transplants matched placebo in a 450-person IBS trial. What the tie actually tells us about… more
6 min read
Meta-analysis87 trials point to a whole-grain sweet spot: 4 to 6 servings a day
Pooling 87 randomized trials, researchers found a whole-grain sweet spot of 4–6 servings a day, improving… more
6 min read
Meta-analysisPsyllium — not fiber in general — helps IBS, largest review in a decade finds
Thirty trials, 1,904 adults: psyllium lifted IBS response odds by about half again, while wheat bran failed… more
8 min read
Prospective cohortOne step up the everyday plate, 5–7% fewer diabetes cases
In 12,000+ Brazilian adults followed 8 years, each step up in everyday diet quality came with 5–7% fewer new… more
6 min read
Prospective cohortThe fat your mirror can't show — and why it doubled diabetes risk
A 7-year Korean cohort found hidden fat inside thigh muscle more than doubled type 2 diabetes risk… more
6 min read
Educational, not medical advice — talk to your doctor before changing your diet or medication. Medical disclaimer