The ubiquitous '8 glasses a day' rule has no scientific basis — as a 2002 physiological review confirmed. This post unpacks where the myth came from, what individual fluid needs actually depend on, reliable indicators of hydration status, and common myths about coffee, thirst, and urine colour.

The gut hosts ~38 trillion microbial cells whose health is primarily shaped by what we eat. This post covers the role of plant diversity and fermented foods in building a resilient microbiome, the findings from the landmark 2021 Stanford Cell study, and how the gut-brain axis connects diet to mental health.

A study of 40,000+ adults found that meal planners eat more variety, higher diet quality, and are less likely to be overweight — independent of income or education. This post breaks down the psychological and behavioural mechanisms behind why meal planning works, and how dietitians can help clients implement it sustainably.