Our health & nutrition guides
Clear, reliable resources to better understand your diet and achieve your 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.
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.
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.
Elliptical machine: calories burned and benefits
How many calories does an elliptical really burn? Real figures, key factors, and tips to maximise your sessions.
Yoga and calories: how much do you really burn?
Hatha, vinyasa, hot yoga: the real calorie expenditure figures by yoga style, and how to make the most of your practice for your health.
Omega-3: Benefits, Sources and How to Avoid Deficiency
EPA, DHA, ALA: discover why omega-3s are essential to your health and how to get enough every day through food.
5:2 Diet: Eat normally 5 days a week and lose weight
Two days of caloric restriction per week, five days of total freedom. Discover the 5:2 method, its proven benefits, and how to get started.
Muscle recovery: everything you need to know
Why rest days are just as important as training sessions, and how to optimize your recovery to progress faster.
Chrononutrition: eating at the right time to lose weight
Discover how to synchronize your meals with your biological clock to optimize your metabolism without a restrictive diet.
Creatine: The Guide for Women
Strength, energy, bone health: everything women need to know about creatine, without the myths.
Blood Sugar Spikes: 5 Tips After Meals
Learn how to avoid post-meal energy crashes with 5 simple, scientifically-backed strategies.
Fasted Exercise: Benefits, Tips and Precautions
Does working out on an empty stomach really burn more fat? Discover what science says about fasted training and how to do it safely and effectively.
Ketogenic Diet: The Complete Guide to Understanding Keto
Ketosis, allowed foods, adaptation phase, and synergy with intermittent fasting. Everything you need to understand about the ketogenic diet.
What Happens When You Eat Too Much Added Sugar?
Blood sugar spikes, liver, addiction, weight gain: discover the physiological mechanisms triggered when you consume too much added sugar.
Basal Metabolic Rate: Everything You Need to Know for Better Weight Management
What is basal metabolic rate, how is it calculated, and what can you do to optimize it?
Anti-Inflammatory Diet: The 10 Key Foods
Blueberries, salmon, turmeric, olive oil... Discover the 10 foods that calm chronic inflammation and how to easily incorporate them into your daily routine.
Ultra-Processed Foods: How to Identify Them
Understand the NOVA classification and learn to read labels to identify ultra-processed products on your plate.
Mediterranean Diet: Benefits, Key Foods and Practical Tips
Olive oil, legumes, fish, fresh vegetables: discover why the Mediterranean diet is one of the most studied dietary models in the world and how to adopt it.
Menopause and Nutrition: Managing Weight Gain and Symptoms
Why do women gain weight during menopause? How to adapt your diet to reduce hormonal symptoms and restore balance. A complete practical guide.
Magnesium: 7 Signs of Deficiency and How to Fix It
Up to 80% of people don't get enough magnesium. Fatigue, cramps, anxiety, poor sleep: identify the signs and find out how to restore your balance.
Gut Microbiome: The Complete Beginner's Guide
100 trillion bacteria live in your gut. Discover what the microbiome is, its role in your health and weight, and how to take care of it.
Batch Cooking: Preparing Your Meals for the Week
Discover how dedicating two hours on Sunday can transform your eating habits for the entire week through batch cooking.
Vitamin D: Why 75% of French People Are Deficient
Fatigue, frequent infections, low mood: three in four French adults lack vitamin D. Discover the causes, symptoms, and how to restore balance.
Intermittent Fasting
Methods, biological mechanisms, and benefits of intermittent fasting: everything you need to understand and get started.
Stress and Weight Gain
Discover why chronic stress promotes fat storage and how to take back control through targeted habits and mindful eating.
Walk 10,000 Steps a Day: How Much Weight in a Month?
Precise calculations, key factors, and practical tips to understand what daily walking can truly do for your weight.
BMI: Understanding and Calculating Your Body Mass Index
Formula, categories, limits for athletes, and alternatives: everything you need to know about BMI to interpret your result with perspective.
Weightlifting vs Cardio: Which Is Better for Weight Loss?
Calories burned, EPOC effect, basal metabolic rate, and body composition: everything you need to choose the best weight loss strategy.
Zero calorie foods: myth or reality?
Cucumber, celery, lettuce: which foods are truly close to zero calories, why negative calories is a myth, and how to incorporate them into your diet.
How Much Protein Should You Eat Per Day?
Protein needs by goal (muscle gain, weight loss, maintenance), animal and plant sources, daily distribution, and common myths debunked.
How Many Calories Does Running Burn?
Calorie data by speed, weight and terrain, kcal/km formula, comparison with swimming and cycling, tips to maximize burn.
How Many Calories Does Swimming Burn?
Calorie data by stroke, weight and intensity, comparison with running and cycling, tips to maximize burn.
How Many Calories Does Pilates Burn?
Calorie data by level and body weight, comparison with other activities, and tips to maximize expenditure.
Cholesterol and diet: separating fact from fiction
HDL, LDL, myths about eggs and fats: what science actually says, and the foods that protect your lipid profile.
How to eat healthy at a restaurant: our tips
Reading the menu, choosing your dishes, avoiding traps: everything you need to eat well when dining out, without sacrificing enjoyment.
Hydration: how much water should you drink per day?
Daily water needs, signs of dehydration, hydrating foods and practical tips to stay well-hydrated throughout the day.
Sugar: health effects and how to reduce consumption
Diabetes, obesity, addiction: discover the effects of sugar on your health and concrete strategies to reduce your daily consumption.
How to avoid food cravings?
Hormonal, emotional or blood-sugar cravings: discover the causes and concrete strategies to control your food urges.
Good fats
Omega-3, omega-9, olive oil, avocado: discover which fats to prioritize and how to balance your daily fat intake.
Top 10 fat-burning foods for weight loss
Satiating, easy-to-add foods that support a calorie deficit without frustration.
High-fiber foods
Artichoke, lentils, oats, chia seeds: discover the best sources of fiber and how to reach your 25-30 g per day.
Water retention: understand and act
Causes, symptoms and practical solutions to reduce water retention and restore lightness and well-being.
Caloric deficit explained
Understand how to create a healthy, sustainable caloric deficit to lose weight without frustration.
How to prepare a low-calorie breakfast
Simple ideas, foods to prioritize, and pitfalls to avoid for a light, filling start.
Glycemic index: how does it work?
Understand GI, what affects it, and how to use it in daily choices.
Essential micronutrients
Vitamins, minerals, trace elements: discover why these nutrients are vital to your health.
Understanding macronutrients
Proteins, carbs, fats: learn the role of each macro and how to balance them for your goal.
Sleep and Weight: The Hidden Link
Discover how the quality of your sleep influences your weight, your hunger hormones, and your metabolism.