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Longevity science, explained
Evidence-based articles on sleep, nutrition, skin aging, cognitive health, and the science of living longer, better.
Nutrition & Metabolism
33 articlesNutrition & Metabolism
Eating windows and longevity: what time-restricted eating does to your biology
Your eating window — not just what you eat — has a measurable effect on metabolic health, cellular repair, and biological aging. The evidence, and how to apply it.
Nutrition & Metabolism
Know Your Legumes: A Practical Guide to Types, Nutrition & Benefits
Lentils, chickpeas, mung beans, and more — a family-by-family breakdown of the legumes on your table, what each brings nutritionally, and how to rotate through them for a longevity-focused diet.
Nutrition & Metabolism
Know Your Grains: A Practical Guide to Types, Nutrition & Benefits
Rice, wheat, millet, oats, and more — a family-by-family breakdown of the grains on your table, what each brings nutritionally, and how whole grains differ from refined ones.
Nutrition & Metabolism
Fresh Milk vs Powdered Milk: A Guide to Types, Nutrition & Recommendations
Neither format is nutritionally inferior when reconstituted correctly — a full breakdown of fresh vs powdered milk types, nutrition, and specific recommendations by life stage and health condition.
Nutrition & Metabolism
Know Your Rice: Understanding White, Brown, Red & Black Rice in the Sri Lankan Context
Brown, red, and black rice aren't different crops — they're bran colour and milling degree. A full breakdown of Nadu, Samba, and Kekulu, why rice colour doesn't reliably predict glycaemic index, and what the Sri Lanka-specific evidence actually shows.
Nutrition & Metabolism
Protein in the Sri Lankan Diet: Sources, Quality, Requirements & How to Close the Gap
Only about a third of Sri Lankan adults meet minimum recommended protein intake. Where protein actually comes from in the current diet, how much you really need, and practical, low-cost ways to close the gap.
Nutrition & Metabolism
Fats in the Sri Lankan Diet: Types, Functions, Sources & What to Change
Coconut fat makes up roughly 80% of total dietary fat nationally, while omega-3 intake remains low. What fat actually does in the body, the coconut oil debate, and specific, practical changes worth making.
Nutrition & Metabolism
Vegetarian Protein in the Sri Lankan Diet: Sources, Gaps & How to Get It Right
Being surrounded by vegetarian food isn't the same as a diet that reliably meets protein needs. Real sources, why jackfruit isn't the protein substitute it's assumed to be, and what genuinely needs watching — B12 above all.
Nutrition & Metabolism
Fibre in the Sri Lankan Diet: The Nutrient Everyone Underestimates
The official adult target is 25g/day; average intake sits closer to 18g. Why the gap exists, the gut-microbiome connection most people don't know about, and how to close it without any exotic foods.
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