Evidence-graded guides
Practical how-to guides built on published research: what to do, how to start, what an example day or week looks like, and exactly how strong the evidence is. Free to read, print and share.
How I grade the evidence
Every guide carries a grade. It describes how well the research supports the advice, not how important the advice is. Grades come from a written rubric and are re-checked as new studies appear.
- AStrongConsistent results from high-quality meta-analyses or several trials, a clear size of benefit, well-understood risks.
- BModerateAt least one good systematic review or several solid trials. Promising, with real uncertainty about dose, groups or the long term.
- CLimited but plausibleSome human evidence, but small, mixed or specific to one condition. Reasonable and low-risk, not proven.
Grade D (animal, mechanistic or influencer-driven claims) and E (disproven or unsafe) are not published here.
Nutrition
Eating patterns with example days, swaps and shopping lists.
The DASH diet for blood pressure
Eating pattern with the strongest proof for lowering blood pressure, with an example day and salt targets.
BModerateThe Mediterranean diet
Olive oil, vegetables, legumes, fish and nuts, with a three-day menu and shopping list.
BModerateTime-restricted eating
Eating inside an 8–10 hour window: what it does, what it does not, and who should skip it.
Movement
How much, how often and how to start, without a gym membership.
Sleep
Timing and routine: the cheapest health intervention there is.
Want this fitted to you?
A consultation turns general evidence into a short plan for your history, results and life.