Nutrition.
Evidence-led reading on nutrition from the HL Benefits desk. Long reads, careful guides, and the boring-but-true positions the research keeps settling on.
Protein Maxxing: How Much Protein Do You Really Need in 2026?
The RDA of 0.8 g/kg was never an optimal target. Here is what 74 randomized trials say about how much protein you actually need.
Photograph · HL BenefitsThe latest, in long form.
Browse all 12 →
Palmitoylethanolamide (PEA): The Anti-Inflammatory Supplement Doctors Are Watching
Two meta-analyses covering nearly 2,000 patients show PEA reduces pain across all three pain types with no serious side effects reported.
Spirulina Powder: Nutrition, Benefits, and How to Use It
NutritionSeed Oils vs. Beef Tallow: What the Evidence Actually Says
NutritionMagnesium Types Explained: Threonate, Glycinate, Taurate, and Which to Take
Iodine Deficiency: Symptoms, Sources, and Why Many People Are Deficient
Iodine deficiency affects over 180 million people worldwide. Learn the symptoms, top food sources, and who needs to pay attention.
High Protein Diet for Women — How Much You Actually Need
How much protein women need daily, the best food sources, and practical tips for hitting your target at every life stage.
Spirulina vs Chlorella: Differences, Benefits, and Which to Choose
A research-backed comparison of spirulina and chlorella covering nutrition, health benefits, and practical guidance on choosing.
We started this section because the conversation about nutrition had become unbearable — too loud, too certain, too often selling something. The boring middle — what the evidence actually supports, repeated across decades, written without a brand to defend — is not a position you can monetize, but it is the position the research keeps quietly settling on.
Companion sections.
All sections →Health
A companion section to nutrition, with its own evidence-led reading list.
Food & Nutrition
A companion section to nutrition, with its own evidence-led reading list.
Weight Loss
A companion section to nutrition, with its own evidence-led reading list.
Definitive guides.
All guides →
Evidence-Based Nutrition: What the Latest Research Actually Shows
What the latest nutrition research shows about diet, gut health, protein by age, and common myths.
Comparing Anti-Inflammatory Eating Patterns: Mediterranean vs. DASH vs. Plant-Based
Mediterranean, DASH, and plant-based patterns can all lower inflammatory load. This guide compares evidence, tradeoffs, and practical implementation.
A claim about nutrition is not a study. A study is not a meta-analysis. A meta-analysis is not a guideline. The article doesn't fit on a label.
On our desk this week.
More from the desk →
Fucoxanthin: What Clinical Research Actually Shows About Weight Loss, Liver Health, and Longevity
What clinical trials actually show about fucoxanthin for weight loss, liver health, and aging, plus critical supplement safety risks.
Electrolytes Explained: Sodium, Potassium, Magnesium for Hydration
A research-backed guide to the three electrolytes that matter most for hydration, with RDA tables, top food sources, and common myths debunked.