Category
Evidence-first health, fitness, and nutrition — what the guidelines actually say, what the research supports, and where the honest uncertainty is.
Seven hours is a floor, not a target, and the 'I only need five' claim is almost always wrong. What the sleep-medicine consensus says, why cutting an hour costs you mostly REM, and how to find your own number.
The RDA of 0.8 g/kg is a deficiency floor, not an optimum — and the research on muscle gain converges on a ceiling around 1.6 g/kg, above which more protein does essentially nothing. What the numbers mean for you.
150 minutes a week plus two strength sessions is the global guideline — but the dose-response curve says the most valuable exercise you will ever do is the first 20 minutes, not the last. What the WHO recommends, and where 10,000 steps came from.