Protein supports strength and recovery, but more is not always better. This practical guide explains how much may be enough, which foods support heart health and when supplements may help.

UPFs are in the spotlight again. This guide explains what ultra-processed foods actually are, why “mostly real food” beats perfection, and gives a simple 7-day reset using the Add-First method (protein + fibre + colour). Includes label shortcuts, tired-day defaults, and two SMART challenges to make it stick.