Science Library
The research, read carefully and said plainly.
Organized by topic, not by publish date. Every article links out to a video, a recipe, and a free guide so the science ends up on your plate.
How it works
Every article comes with a way to use it.
Watch
The Monday lesson that covers the same ground in ten minutes.
Cook
A Wednesday recipe that puts the finding into practice.
Keep
A printable guide so it survives past the browser tab.
Browse by topic
Ten shelves.
Each shelf has a flagship article written for this library, the one to read first if the topic is the reason you came.
- Gut Health24 articlesWhy 30 grams of fiber a day changes everything after 40
- Hormones18 articlesBlood sugar, cortisol, and the 3pm crash
- Healthy Aging21 articlesMuscle is the organ of longevity
- Protein14 articlesHow much protein do women over 40 really need?
- Fiber12 articles
- Inflammation16 articlesChronic inflammation in midlife: the quiet driver
- Bone Health9 articlesBeyond calcium: what actually protects bone density
- Heart Health11 articlesWhy your cholesterol changed after menopause
- Brain Health13 articlesBrain fog in perimenopause is real, and it is usually temporary
- Recipes & Nutrition27 articlesHow to build a plate: the five component method
Latest from the library
Ten articles, one for every shelf.
Full length, plain language pieces with the mechanism, the evidence behind it, and exactly what to put on the plate tomorrow.
- 8 min read
Gut Health
Why 30 grams of fiber a day changes everything after 40
Fiber is the most under eaten nutrient in midlife and the one with the widest return: digestion, cholesterol, blood sugar, estrogen clearance, and appetite all run through it.
- 6 min read
Hormones
Blood sugar, cortisol, and the 3pm crash
The afternoon slump is not a willpower problem. It is a predictable consequence of how breakfast, cortisol, and insulin interact in a midlife body.
- 9 min read
Bone Health
Beyond calcium: what actually protects bone density
Women can lose up to twenty percent of bone density in the five to seven years around menopause. Calcium is necessary and nowhere near sufficient.
- 7 min read
Gut Health
Fermented foods versus probiotics: what the trials actually show
One of the cleanest recent trials in nutrition compared a high fiber diet to a high fermented food diet. The result surprised the researchers.
- 8 min read
Protein
How much protein do women over 40 really need?
The official minimum was set to prevent deficiency, not to preserve muscle through menopause. Those are very different goals.
- 8 min read
Inflammation
Chronic inflammation in midlife: the quiet driver
Acute inflammation heals you. The low grade, always on version wears you down, and diet moves it in both directions.
- 9 min read
Healthy Aging
Muscle is the organ of longevity
Grip strength predicts mortality better than blood pressure. Muscle is not vanity tissue, it is metabolic infrastructure.
- 7 min read
Heart Health
Why your cholesterol changed after menopause
Nothing about your diet changed, but the lipid panel did. Here is the mechanism, and the food that moves it.
- 8 min read
Brain Health
Brain fog in perimenopause is real, and it is usually temporary
Imaging studies show measurable changes in brain energy metabolism across the menopause transition. Understanding that changes how it feels.
- 6 min read
Recipes & Nutrition
How to build a plate: the five component method
Recipes are useful. A template is transformative, because it works when you have no recipe, no plan, and forty minutes.