Every claim gets a label.

Where our information comes from

Everything we publish is built on public information: peer-reviewed studies in medical and nutrition journals, official guidelines from health bodies like the World Health Organization and national health agencies, and published data from research trials and population studies. It's the same body of knowledge doctors, dietitians and researchers learn from, and it's freely available to anyone, like a university library.

Our job is to read it, break it down into plain English, and show you how strong the evidence really is. Where TK has tried something himself, we say so and label it as personal experience, not proof.

We are not doctors or dietitians, and this isn't a substitute for one. But you shouldn't need a medical degree to understand the research about your own health.

How we rate it

Established

Supported by strong, repeated research in people: large studies, randomised trials, or consistent findings across many studies. Sleeping enough, staying active, not smoking and eating mostly whole foods all live here. Safe to build a habit on.

Emerging

Promising, but early. Maybe a few smaller human studies, or strong mechanisms with limited real-world data. Worth knowing about and sometimes worth trying, but not worth betting everything on.

Speculative

Interesting ideas, animal or lab studies, or early anecdotes. Not proven in people yet. We'll tell you about these because they're interesting, and we'll label them clearly so you don't mistake them for facts.

Our ground rules

• We link the research behind important claims so you can check it yourself.
• When the evidence changes, we update the guide and say so.
• We never claim that anything cures, treats or prevents a disease.
• If we ever earn money from a link, we'll say so on that page.