Nutrition
How Much Protein Do I Need? Evidence-Based Calculator & Guide
Stop guessing. Calculate your exact daily protein needs based on your weight, age, and activity level with our evidence-based calculator.
Hassan Khan
14 min read
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Evidence-Based Health Library
Explore our complete collection of research-backed articles on nutrition, fitness, sleep, and longevity.
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Fresh insights from the world of natural health science.
Nutrition
15 High Fiber Foods for Weight Loss — Ranked by Density (Not Just Grams)
Stop counting total grams. This guide ranks 15 foods by fiber DENSITY (grams per 100 calories) and maps them to hunger control timelines.
Hassan A.
12 min read
Nutrition
High-Protein Breakfasts Without Eggs: The 4-Layer Stack System
Stop guessing. Build egg-free, high-protein breakfasts in 15 minutes using the 4-Layer Stack System—Base, Protein, Healthy Fat, Flavor. 25-35g per meal.
Hassan A.
10 min read
Nutrition
Low-Carb Breakfasts: 10 Recipes Matched to Your Lifestyle
Stop the 10 AM crash. Match your breakfast to your lifestyle (Busy, Fitness, Budget) with these 10 targeted low-carb recipes.
Hassan A.
8 min read
Nutrition
15 Foods That Heal Your Gut: The Restoration Sequence
You've tried 'superfoods' but nothing changed. Why? Because the order matters. Learn the 5 priorities of gut restoration.
Hassan A.
12 min read
Physical Health
Lower Back Pain Relief: The Pain Personality Decoder System
Generic advice fails because your pain has a pattern. Decode your pain personality to find the protocol that actually works.
Hassan A.
11 min read
Nutrition
Turmeric & Ginger Benefits: The Compound Comparison Guide (Curcumin vs. Gingerol)
Most guides lump them together. This one breaks down Curcumin vs. Gingerol to the molecular level, so you know exactly which one to use, when, and why.
Hassan A.
12 min read
Heart Health
Lower Blood Pressure Naturally: The 4-Pathway Food System That Actually Works
The 'eat less salt' advice is incomplete. Discover the 4-Pathway System (Flush, Relax, Anti-Inflame, Balance) to drop your numbers measurably.
Hassan A.
15 min read
Nutrition
15 Foods That Boost Your Immune System — Mapped to the 5 Layers of Defense
Your immune system has 5 distinct layers. This guide maps 15 specific foods to the exact defense layer they power—from gut shields to cellular recovery.
Hassan A.
15 min read
Fitness
10 Plank Benefits You Actually Need to Know — Plus the 5-Level Progression Ladder
Planks do more than train abs — they stabilize your entire body. This guide breaks planks into a 5-level progression system with readiness tests so you actually improve.
Hassan A.
10 min read
Nutrition
The 7 Best Teas for Weight Loss: Your Personalized Tea Prescription Guide
Not all teas burn fat the same way. This guide matches you with the exact tea for YOUR goal, whether it's fat burning, craving control, or bloat reduction. Science-backed.
Hassan A.
12 min read
Pain Relief
Back Stretching Exercises for Back Pain: Your Pain Location Relief Guide
Identify your back pain location (lower, upper, sciatic, hip, or neck), then get progressive stretch routines from beginner to advanced with timing guides.
Hassan A.
15 min read
Mental Wellness
Does Journaling Help With Anxiety? Your Complete Journaling Method Prescription Guide
3 AM racing thoughts? Stuck in worry loops? Discover the specific journaling method that targets your exact anxiety pattern, from brain dumps to cognitive reframing.
Hassan A.
12 min read
Nutrition
Foods That Help You Sleep: The Sleep Problem Solver Guide
Identify your sleep problem (can't fall asleep, wake at 3 AM, restless sleep, or exhausted) then get targeted food prescriptions with timing strategies.
Hassan A.
10 min read
Mental Wellness
5-Minute Stress Relief Exercises: Your Personalized Quick-Relief Toolkit
Stressed at your desk? In traffic? Before bed? Identify your stress type (Physical, Mental, Nervous System) then use 5-minute protocols that work in real life.
Hassan A.
8 min read
Fitness
Beginner Yoga at Home: The Complete 4-Week Program
Complete 4-week yoga program for beginners at home. Week-by-week progression with pose breakdowns, breathing techniques, and daily practice sequences.
Hassan A.
20 min read
Sleep & Recovery
Fix Your Sleep Schedule: The Complete Circadian Reset Protocol
Complete 14-day circadian reset protocol to fix your sleep schedule. Phase-by-phase guide with light exposure, timing strategies, and research citations.
Hassan A.
12 min read
Nutrition
Brown Rice Benefits: How One Whole Grain Supports 6 Body Systems
Evidence-based guide on how brown rice supports digestive, metabolic, cardiovascular, skeletal, immune, and nervous systems. Myth-busting debunked with science.
Hassan A.
18 min read
Fitness & Habits
Morning vs. Night Workouts: The Ultimate Showdown
Morning vs night workouts: head-to-head comparison across 8 categories. Performance, consistency, sleep, gains—which wins? Science-backed decision guide.
Hassan A.
15 min read
Fitness
10 Fat-Burning Exercises for Weight Loss: Evidence-Based Guide
Discover research-backed fat-burning exercises with step-by-step instructions, nutrition tips, and the science of calorie expenditure.
Hassan A.
20 min read
Nutrition
8 High-Protein Breakfasts for Weight Loss: Evidence-Based Guide
Discover 8 evidence-based high-protein breakfast options (25-35g protein) backed by research. Includes recipes, nutrition facts, and meal prep tips for weight loss.
Hassan A.
15 min read
Nutrition
Is Alkaline Water Worth the Hype? A No-BS Scientific Investigation
Discover what science really says about alkaline water benefits. Myths debunked, research analyzed, safety warnings, and honest cost-benefit analysis.
Hassan A.
18 min read