The K Lab Blog
Practical, science-grounded notes on nutrition, energy, gut health and healthy habits — to help you feel good and see results.
NutritionEveryday eating, protein, energy and smart choices
NutritionHealthy cooking methods: keep the nutrition in your food
The way you cook changes how healthy a meal is. Steaming, baking and stewing versus deep-frying — how to keep nutrients in and added fat, char and calories out.
2026-07-24 NutritionAnti-inflammatory foods: what the evidence really says
Anti-inflammatory eating is a whole pattern, not one superfood. The foods with the best evidence, what to limit, and the honest bottom line.
2026-07-24 NutritionHow to read food labels: a simple, practical guide
Read a nutrition label with confidence: per 100 g vs per serving, the ingredients-by-weight rule, checking sugar and salt, and quick traffic-light habits.
2026-07-24 NutritionHidden sugar in food: where it hides and how to spot it
Added sugar hides in sauces, yogurt, bread, bars and drinks. How much per day is reasonable, the label names to watch, and realistic swaps that add up.
2026-07-24 NutritionEating well through perimenopause and menopause
As estrogen declines, your body's needs shift. A grounded, evidence-based guide to protein, bone health, phytoestrogens, fiber and steady blood sugar through the menopause transition.
2026-07-21 NutritionHigh-protein breakfasts (and why morning protein matters)
A protein-rich breakfast curbs cravings and steadies energy all day. Why it works, how much to aim for, and easy high-protein breakfast ideas.
2026-07-08 NutritionSugar cravings: why they happen and how to curb them
Sugar cravings aren’t about willpower. The real drivers — blood-sugar swings, too little protein and sleep, stress — and simple ways to calm them.
2026-07-08 NutritionWhat to eat for steady energy (no afternoon crash)
The afternoon slump is usually about how you eat, not how tired you are. How to build meals for steady energy — and skip the 3 p.m. crash.
2026-07-08 NutritionHow to build a balanced plate (the simple method)
Forget counting and complicated rules. The balanced-plate method builds a healthy meal in seconds — using your hand and half a plate of vegetables.
2026-07-08 NutritionOmega-3: fish vs fish-oil capsules — what’s better?
Omega-3s support heart and brain, but the benefit is modest and food beats pills. How much fish to eat, plant sources, and who might supplement.
2026-07-08 NutritionHow much protein do you really need?
How much protein per day, how much per meal, and the best sources — a simple, evidence-based guide to protein for energy, fullness and keeping muscle.
2026-07-08 NutritionHealthy desserts without sugar: sweet that loves you back
Yes, you can have dessert. Sugar-free treats from cottage cheese, oats, fruit and cocoa — satisfying, light, and on track.
2026-06-23Gut healthDigestion, fibre, bloating and a calmer gut
Gut healthHeartburn or low stomach acid? What your stomach is really telling you
Stomach acid does more than most people think. How it works, why heartburn and 'low acid' get confused, the eating habits that genuinely help, and when to see a doctor.
2026-07-24 Gut healthProbiotics vs prebiotics: the simple, honest difference
Probiotics are live bacteria; prebiotics are the fibres that feed them. What the evidence says about supplements, and simple food-first steps.
2026-07-24 Gut healthFeeling heavy or nauseous after fatty meals? How bile and fat digestion work
A rich meal can leave you heavy, queasy or bloated. Here's how bile digests fat, what sluggish bile flow feels like, and gentle, evidence-based ways to support it.
2026-07-21 Gut healthGut health basics: fiber, fermented foods and probiotics
What actually improves gut health — and what’s hype. The role of fiber and plant variety, fermented foods, and the truth about probiotics and “dysbiosis”.
2026-07-08 Gut healthHow to eat more fiber (and why 30 g a day matters)
Fiber keeps you full, feeds your gut and helps weight. How much you need, easy ways to reach 30 g a day, and why to go slow.
2026-07-08 Gut healthBloating after meals: causes and what actually helps
Why you feel bloated after eating — the everyday causes, simple habits that reduce it, and the red-flag signs that mean you should see a doctor.
2026-07-08 Gut healthIs the low-FODMAP diet right for you? The 3 phases
Low-FODMAP is the best-studied diet for IBS — but only as a short, structured 3-phase plan. What FODMAPs are, how the phases work, and why it isn’t forever.
2026-07-08 Gut healthWhy to drink water before meals, not after
A glass before you eat helps digestion and appetite; flooding food with water leaves you heavy and bloated. When to drink for an easier stomach.
2026-06-29DeficienciesIron, B12, vitamin D, magnesium and what to test
DeficienciesVitamin B12 deficiency: signs and who’s at risk
Low B12 can cause fatigue, tingling and brain fog — but only matters if you’re truly deficient. The signs, the risk groups, and who should get tested.
2026-07-08 DeficienciesVitamin D: who actually needs a supplement?
Vitamin D is popular — but not everyone needs a pill. What the evidence says, who’s actually at risk, and how to get enough sensibly.
2026-07-08 DeficienciesMagnesium: what it really helps (and what it doesn’t)
Magnesium is linked to sleep, migraines and cramps. Here’s what the evidence supports, why the blood test can mislead, and the foods richest in it.
2026-07-08 DeficienciesAlways tired? Why low iron and ferritin may be the reason
Constant fatigue is often low iron — before anemia even shows. The signs to watch, the two blood tests to ask for, and the foods that actually raise your iron.
2026-07-08 Deficiencies7 signs you might be low on key nutrients (and what to eat)
Tired, low energy, cravings, brittle hair? Your body may be hinting at a deficiency. Here are the common signs and the foods that help.
2026-06-20SymptomsWhen food meets skin, thyroid and blood sugar
SymptomsFatty liver and nutrition: how food can help
A calm, non-shaming look at fatty liver (MASLD) and food — less added sugar and refined carbs, a Mediterranean-style pattern, more fibre, and why gradual change beats crash dieting.
2026-07-24 SymptomsHigh cholesterol: how diet can support healthier numbers
How everyday food choices support healthier cholesterol — soluble fibre, unsaturated fats, and fewer ultra-processed foods — and the honest role of diet alongside your doctor's care.
2026-07-24 SymptomsPCOS and nutrition: eating basics that may help your symptoms
There's no diet that cures PCOS, but the way you eat can genuinely help with some symptoms. A Mediterranean-style, higher-fiber pattern that steadies blood sugar — explained plainly, alongside care from your doctor or gynecologist.
2026-07-24 SymptomsType 2 diabetes and prediabetes: how everyday eating supports steadier blood sugar
With type 2 diabetes or prediabetes, what you eat every day is one of your most powerful tools for steadier blood sugar. The eating patterns that tend to help, explained plainly — alongside your doctor's care, never instead of it.
2026-07-24 SymptomsWhat to eat when you're sick: gentle food for a cold or flu
When a cold or flu hits, food should be easy. Hydration, simple protein and broths, vitamin-rich foods, and what to do when your appetite disappears.
2026-07-24 SymptomsInsulin resistance: early signs and how food helps
Insulin resistance often builds quietly for years. The early signs worth noticing, the lab tests to discuss with your doctor, and how everyday food choices support steadier blood sugar.
2026-07-21 SymptomsUnderactive thyroid: tired, cold, gaining weight? Nutrition basics
Always exhausted, feeling the cold, and gaining weight for no clear reason? These can be signs of an underactive thyroid. What to get checked, and the nutrients that support thyroid health.
2026-07-21 SymptomsSkin and diet: what to eat for clearer, healthier skin
No single food clears skin, but your overall diet matters. The nutrients and patterns linked to healthier skin — and what to go easy on.
2026-07-08WeightA calmer, no-diet look at weight
WeightHow to keep the weight off: the maintenance mindset
Losing weight is one thing; keeping it off is another. Why your body pushes back, the habits that hold results, and how to handle slip-ups without starting over.
2026-07-24 WeightDo you need to count calories to lose weight?
Calories matter — but counting them isn’t the only way to lose weight. What the science says, and simpler habits that create a deficit without tracking.
2026-07-08LifestyleHabits, sleep, timing and eating out
LifestyleIntermittent fasting basics: what it is and what works
Intermittent fasting is a schedule for when you eat, not a diet. The common methods, what the evidence really shows, who should be cautious, and practical tips.
2026-07-24 LifestyleStress, cortisol and cravings: how to eat when you're stressed
Stress raises cortisol, which can drive cravings and belly fat. How the link works — and practical, evidence-based ways to eat that steady your blood sugar and mood.
2026-07-21 LifestyleMeal prep for beginners: a simple weekly system
Meal prep doesn’t mean 20 identical containers. A flexible mix-and-match system that saves time, money and willpower — without eating the same thing all week.
2026-07-08 LifestyleEating healthy at restaurants: what to order
You can eat out and stay on track. Simple ordering rules plus specific picks at 10 popular restaurant types — from Chipotle to sushi to a steakhouse.
2026-07-08 LifestyleWhy eating right before bed works against you
A late, heavy or sweet dinner spikes blood sugar, disrupts sleep and slows recovery. Why night-time eating backfires — and how to time dinner.
2026-06-29 LifestyleSleep & weight: why bad sleep stalls your progress — and what to do
Poor sleep quietly raises cortisol, drives cravings and stalls weight, skin and mood. The hidden signs — and a simple evening routine.
2026-06-26MythsPopular claims, checked against the evidence
MythsThe truth about superfoods: hype vs. what actually works
'Superfood' is a marketing word, not a science one. Why no single food is magic, why variety and whole foods win, and how cheap local foods can match the exotic ones.
2026-07-24 MythsDo detox diets and cleanses actually work?
Juice cleanses and detox teas promise to flush out toxins — but your body already has a detox system. What the science says, and what genuinely supports it.
2026-07-08 MythsFood combining: does eating protein and carbs separately help?
Does eating protein and carbs separately help you lose weight? What controlled studies found — and what actually moves the needle.
2026-07-08