Health
How many calories you burn while sleeping: per hour, in 8 hours and per night
An adult burns roughly 50–75 kcal an hour asleep, about 400–600 kcal over eight hours.
Sleep and routine
How short sleep and a broken routine change appetite, and which sleep advice was ever tested.
Health
Why you want to eat more in winter: what studies have found
The seasonal difference in eating is real, but smaller than it feels.
Nutrition
What to eat before bed: cottage cheese, banana, fruit and tomatoes
You can eat any of these foods in the evening: your weight depends on the total for the day, not on the hour of the last bite.
Nutrition
What to eat for dinner
For most people, dinner is the largest meal of the day, and this is not a mistake in their routine.
Health
Night shifts: what happens to appetite and weight
People with shift schedules are more likely to be overweight, a consistent finding across many observations.
Biohacking
Melatonin: minutes, not hours, and what was found inside the bottles
Melatonin is a hormone that signals the onset of darkness to the body.
Biohacking
Magnesium: why blood tests reveal little and what the trials have shown
Magnesium is a substance with a reputation as a universal answer: from calf cramps to anxiety and poor sleep.
Biohacking
Sleep hygiene: which rules from the list have actually been tested
The list of “sleep hygiene rules” travels from article to article almost unchanged: a dark room, coolness, no coffee after lunch, phone an hour before bed.
Biohacking
Caffeine and adenosine: why it works, why it stops, and what to do about it
Caffeine does not supply energy.
Biohacking
Meal timing and the body clock: why breakfast and midnight are not the same meal
The same plate is not handled the same way at eight in the morning and at midnight.
Nutrition
What happens to food eaten after six
The "no eating after six" rule has outlived dozens of diets and continues to serve as the primary advice for weight loss.
Health
How sleep loss affects appetite and weight
Sleep usually turns up in the last paragraph of a weight-loss article, phrased vaguely enough to be safe.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.