"Trust your gut" turns out to be more literal than anyone intended. Your gut and your brain are in constant, bidirectional conversation, a relationship researchers call the microbiota-gut-brain axis. It's an active and fast-growing area of nutritional psychiatry research, and the evidence shows just how directly the food on your plate feeds into it.

Part 1 covered why the standard RDA of 0.8g/kg is a floor, not a target, for most adults. This part gets specific about muscle. When it comes to building or maintaining lean mass, how you eat your protein matters almost as much as how much.

Protein is having a moment. Scroll through any wellness feed and you'll see protein-fortified everything: yoghurt, cereal, pasta, even water. But underneath the marketing noise is an important question, and one I get asked in the clinic almost every week: am I actually getting enough?

The real answer is more complex than a single number on a supplement label. So let's take a look at what the current research actually says, including some recent (and frankly overdue!) updates to how scientists think about protein requirements.

If you've spent any time on wellness social media, you'll have absorbed the same simple message: eat more fibre! Eat more fermented food! Feed your gut microbiome, and your gut will thank you. For most people, that's certainly good advice. But if you're one of the many people living with irritable bowel syndrome (IBS) or an inflammatory bowel disease (IBD) like Crohn's or ulcerative colitis, you've probably already discovered the uncomfortable truth: some of the most celebrated "gut healthy" foods are the ones most likely to leave you doubled over.

If you've looked into supplementing, you've probably been overwhelmed by the options. Magnesium glycinate, citrate, threonate, oxide... what's the difference, and does it really matter? The short answer: yes, it does. Read on for a breakdown of the most common forms and what each one is best suited for.

When most people think about weight loss, they focus on diet plans and exercise routines. While these are important, there’s another factor that often determines success: resilience.

Weight loss isn’t linear. It’s full of challenges, plateaus, and moments of temptation. Without resilience, these setbacks can lead to frustration and giving up. But when you develop mental strength, you can adapt, stay motivated, and keep moving forward—even when life gets tough.

In this article, we’ll explore why resilience is essential for weight loss and share practical strategies to help you build it.

Weight gain is one of the most common symptoms of perimenopause and menopause. Between the ages of 45 and 55, women can gain on average ½ - 2kg a year. This weight gain is driven by a combination of hormonal, metabolic, and lifestyle changes, and also the ageing process. Through the whole process, it's the hormonal changes that bring a hoard of other unpleasant symptoms - brain fog anyone? Night sweats? Insomnia? - that can augment weight gain. Lets take a look at these mechanisms and consider tweaks in your diet to mitigate them. 

Plant-based nutrition - a good lifestyle choice?

If you've spent any time on wellness social media, you'll know "gut health" is having a moment. Kombucha in the fridge, kimchi on everything, a new probiotic supplement every time you check your feed. So let's cut through it. Here's what's actually going on in your gut, what the evidence says supports it, and what a realistic, everyday approach to gut health looks like (spoiler: it's simpler, and more food-based, than the supplement aisle would have you believe).

Collagen has become one of the most popular supplements in the wellness world, and for good reason. There's a compelling story behind it: real biology, a growing number of clinical trials, and millions of people reporting that it's made a noticeable difference to how their skin, joints, hair, and nails feel and look. This article walks through what collagen is, how it works in the body, and what we currently know about its benefits for skin, connective tissue like tendons and ligaments, and hair and nails.