On the record

What changed my mind.

Every honest publication has to be willing to say, "we thought this, and now we think that, because of this evidence." Here is our running list.

June 1, 2026 · Breakfast

We used to say: 'Breakfast is the most important meal of the day' — eat within an hour of waking.
We now say: Meal timing is personal. What matters is total daily quality, protein distribution, and not eating close to bedtime.
Why: Time-restricted-eating trials and the reanalysis of older observational breakfast data show the effect size for 'eat breakfast early' is much smaller than we implied.

Guides updated

April 11, 2026 · Saturated fat

We used to say: All saturated fat is harmful and should be minimised aggressively.
We now say: The food matters more than the isolated nutrient. Butter, cheese, and yoghurt behave differently than processed meat or coconut oil despite similar saturated-fat content.
Why: The food-matrix literature (Astrup et al., BMJ 2020; updated 2024 reviews) shows dairy fat in fermented foods does not carry the cardiovascular risk once assumed.

Guides updated

March 2, 2026 · Cardio vs. strength for longevity

We used to say: Aerobic exercise is the foundation; strength training is a nice addition.
We now say: Muscle mass and grip strength in the fifties and sixties predict independence in the eighties. Strength training is foundational, not optional.
Why: The past decade of sarcopenia and all-cause-mortality research has moved resistance training from 'nice to have' to 'protective for later life'.

Guides updated

January 5, 2026 · Antioxidant supplements

We used to say: High-dose antioxidant supplements (vitamins C, E, beta-carotene) reduce chronic-disease risk.
We now say: Antioxidants from whole foods appear beneficial; the same molecules in high-dose supplement form do not consistently reproduce the benefit and can occasionally cause harm.
Why: SELECT, ATBC, and CARET trials — and their long-tail follow-ups — showed no benefit or modest harm from isolated antioxidant megadoses.

Guides updated