Practical writing on nutrition, from the Calow team. We read the labels, do the math, and skip the drama. Short pieces you can read between meetings.
Low-carb. Low-fat. Keto. Mediterranean. The research is clear about which macro to cut to lose fat — and which one matters less than everyone pretends.
Every sneaky alternative name for added sugar — from 'evaporated cane juice' to 'rice syrup solids'. A reference guide for reading the ingredient list like a pro.
Why the fridge opens at 10pm even when you weren't hungry at 8pm — eight mechanisms, ranked by how often they're actually the problem, and the fix for each.
The phase every diet skips. How to transition out of a calorie deficit, find your new maintenance number, and keep the weight off for longer than six weeks.
The real portion cues for rice, pasta, meat, nuts, oil, cheese and six more — by hand, spoon, or everyday object. No scale required, no guessing.
Not 1g per pound. Not 200g for everyone. The real protein number for your body weight, training status, and goal — with the research behind it, minus the bro-science.
Raw vs cooked, skinless vs skin-on, weighed vs eyeballed — the four numbers that decide if your chicken log is off by 100 kcal. Plus the under-logged restaurant portion.
The scale isn't lying — but your deficit probably is. Under-counting, water weight, metabolic adaptation, and six more reasons the math looks right and the results don't.
The real math behind losing one pound a week — TDEE, the 500-kcal rule, why 1,200 is a trap, and how to pick a deficit you'll still be in three months from now.
A full calorie, protein, fat and fiber breakdown of avocado by size, half, cup and single slice — plus the one number most people get wrong on toast.
A simple breakdown of calories, protein, fat and carbs in a standard serving of shakshuka — plus the three swaps that change the number most.
The five lines that matter, the three that don't, and the one number most people get wrong. A practical field guide to the back of the box.
Small trades that turn a sugary 300-kcal start into a 25g-protein meal — without cooking, without drama, and without giving up what you actually like.
