Nutrition, Gut Health & Cellular Wellness Research
Peer-reviewed nutrition, gut health, and cellular wellness research articles for health-conscious Australians.
Spermidine: Autophagy, Food Sources, and Longevity Data
Spermidine triggers autophagy via EP300 inhibition. This overview covers food sources, cardiovascular and mortality evidence, and daily intake targets.
Why Nutrition Coaching 101 Fails (and What Works Instead)
Prescriptive, one-size-fits-all nutrition coaching has a poor track record. Here's what behaviour science and food psychology tell us actually drives lasting change.
SoulCollage® as a Nourishment Practice
Reflective creative practices like collage and journalling can sharpen awareness of hunger, fullness, and emotional eating cues in ways that words alone often cannot.
What a Well-Nourished Life Actually Looks Like
Genuine nourishment goes well beyond calorie targets. Nutrient density, key micronutrients, sustainable habits, and body attunement all play a role, here's how they fit together.
YOU Are Not Your Food Plan
Rigid diet labels (paleo, vegan, keto) can quietly become part of your identity. Here's why loosening that grip often leads to better, more sustainable eating.
Vitamin B12 Forms Compared: Which One Should You Take?
A science-based comparison of the four main B12 forms: cyanocobalamin, methylcobalamin, adenosylcobalamin, and hydroxocobalamin, and who needs which form.
Seed Oils and Linoleic Acid: What the Evidence Actually Says
The seed oils and linoleic acid debate examined honestly: OXLAMs, omega-6:omega-3 ratios, and what RCTs and meta-analyses show on cardiovascular outcomes.
Fermented Foods and Gut Microbiome Diversity: The Evidence
How fermented foods (kefir, kimchi, sauerkraut, kombucha) build gut microbiome diversity, cut inflammation, and compare to probiotic supplements.
Iron Supplementation: Bioavailability and Better Forms
A detailed look at haem vs non-haem iron absorption, the best supplement forms, what blocks or boosts uptake, and why alternate-day dosing works better.
CoQ10: Ubiquinol vs Ubiquinone Bioavailability Explained
A research review of CoQ10: ubiquinol vs ubiquinone chemistry, statin-induced decline, the Q-SYMBIO heart failure trial, and cardiovascular dosing guidance.
Selenium: Thyroid, Immunity, and the Narrow Safe Range
An evidence review of selenium's role in thyroid metabolism and immune function through GPx selenoproteins, the SELHASH and SELECT trials, and toxicity risk.
Bone Broth: What the Nutrition Evidence Actually Shows
Bone broth delivers collagen peptides, glycine, proline, and minerals. Here's an honest look at what the evidence shows for gut, joint, and skin benefits.
Probiotic Strain Selection: What the Evidence Backs
A research-based guide to probiotic strain specificity, covering L. rhamnosus GG, B. longum BB536, Saccharomyces boulardii, and evidence by condition.
TGA Peptide Regulations in Australia: A 2026 Guide
How Australia's TGA regulates research peptides, bioregulators, and therapeutic peptides in 2026, including BPC-157 rescheduling and compounding rules.
Urolithin A Mitophagy Evidence: What the Research Shows
Urolithin A mitophagy evidence: gut conversion of ellagitannins, producer metabotypes, human RCT data on muscle strength, Mitopure vs dietary sources, and dosing.
Nutrition for Sleep: Melatonin Foods and the Gut-Brain Link
A research-backed guide to foods and nutrients that support sleep: melatonin-containing foods, the tryptophan pathway, magnesium, L-theanine, and timing.
How to Trigger Autophagy With Diet, Fasting and Timing
A research-backed guide to triggering autophagy: what it is, how fasting activates it, which foods help or hinder it, and protocols from recent research.
Polyphenols and the Microbiome: How Plants Shape Gut Flora
Explore the polyphenol-microbiome axis, from flavonoids to urolithins, and how plant compounds selectively feed beneficial gut bacteria for better health.
Evidence-Based Nutrition for Cellular Health: AU Guide 2026
A comprehensive Australian guide to nutrition for cellular health, covering anti-inflammatory eating, the gut microbiome, autophagy, and longevity pathways.
Vitamin K2 MK-7: Bone, Arterial Health, and the Evidence
Vitamin K2 MK-7 activates proteins that direct calcium to bones and away from arteries. Here's what the Rotterdam Study shows about bone and heart risk.
Low FODMAP Diet Australia: Evidence, Protocol, and Pitfalls
Monash University's low FODMAP diet: the 3-phase protocol, IBS and SIBO evidence, microbiome trade-offs, and how to apply it safely with an Australian dietitian.
Resistant Starch: The Microbiome's Favourite Fuel Source
A detailed review of resistant starch: the four types, how cooking and cooling changes starch structure, and its effects on SCFA and insulin sensitivity.
AIP Autoimmune Protocol Diet: What the Evidence Shows
The AIP autoimmune protocol diet removes triggers then reintroduces foods to identify tolerances. What the clinical evidence shows, with Australian context.
Taurine: Cardiovascular and Longevity Evidence Explained
Taurine is a conditionally essential amino acid concentrated in the heart, brain, and muscle. Recent longevity research has renewed interest in its effects.
Electrolytes and Hydration: What the Evidence Actually Shows
Sodium, potassium, magnesium and chloride, physiological roles, the 8-glasses myth, PURE sodium findings, keto needs, exercise hydration, and supplement evidence.
The Mediterranean Diet: A Comprehensive Evidence Review
A rigorous review of Mediterranean diet evidence: the PREDIMED trials, cardiovascular outcomes, cognitive associations, and steps for Australian readers.
Collagen Peptides: The Complete Evidence-Based Guide
A thorough, evidence-based guide to collagen peptides: the five collagen types, clinical research on skin, joints, gut and muscle, and dosing by goal.
Leaky Gut Syndrome: What the Research Actually Shows in 2026
Leaky gut research has accelerated considerably. This evidence review covers intestinal permeability, zonulin, gut barrier triggers, and interventions.
Quercetin: Bioavailability, Evidence, and Food Sources
Quercetin is one of the most abundant dietary flavonoids, found in onions, apples, and capers. Here's what the evidence shows on absorption and effects.
EPA vs DHA: Choosing the Right Omega-3 Ratio for You
A practical guide to EPA and DHA differences, reading a fish oil label, rancidity testing, krill vs fish vs algal oil, and Australian dosing advice for readers.
Magnesium Forms Compared: Glycinate, Malate, Threonate
A science-based comparison of magnesium glycinate, malate, and threonate: bioavailability, clinical evidence, and which form suits sleep or cognition.
Ketogenic Diet: A Balanced Evidence Review for 2026
An evidence-based review of the ketogenic diet: ketosis physiology, strong-evidence uses like epilepsy and diabetes, and contested cognition claims examined.
L-Glutamine for Gut Repair: The Evidence and Protocol
A detailed look at how L-glutamine supports gut lining repair and intestinal permeability, including clinical evidence, dosing protocols, and food sources.
Anti-Inflammatory Diet Protocol: The Evidence Guide
An anti-inflammatory diet lowers chronic inflammation through food choices, not restriction. This guide covers the science and a practical Australian protocol.
Sourdough vs Sprouted Bread: Digestibility and Nutrition
Sourdough fermentation and grain sprouting both change bread's nutrition, but differently. Here's the evidence on phytates, glycaemic index, and FODMAPs.
Gut-Brain Axis: Nutrition Strategies That Actually Work
The gut and brain communicate via the vagus nerve, enteric nervous system, and microbial metabolites. Here's the evidence on psychobiotics and tryptophan.
Collagen Peptides for Skin, Joints and Gut: Overview
A short overview of collagen peptide research for skin, joints, and gut health, with a link to our full evidence-based guide on every type, dose, and source.
Intermittent Fasting: What the Evidence Actually Shows
16:8, 5:2, alternate-day fasting: the research now spans hundreds of trials. Here's what the human evidence shows on weight loss, metabolism, and myths.
NMN vs NR: Which NAD+ Precursor Has Better Evidence?
NMN and NR are both marketed as NAD+ boosters for energy and longevity. Here's what clinical trial evidence shows and how the two actually differ in practice.
Zinc: Essential for Immunity, Cognition, and Hormones
Zinc drives over 300 enzymatic reactions and is essential for immune function, testosterone, and cognitive performance. Here's what the evidence shows.
Prebiotic Fibre Types and What They Do for Gut Health
Not all fibre is prebiotic, and not all prebiotics feed the same bacteria. Here's the evidence on inulin, FOS, GOS, pectin, and resistant starch sources.
Peptide Dosing Calculator: A Complete Reconstitution Guide
A practical, research-framed guide to peptide dosing calculations, BAC water reconstitution, and injection maths, with worked BPC-157 and GHK-Cu examples.
Ipamorelin and CJC-1295: Secretagogue Research Overview
Ipamorelin and CJC-1295 are among the most studied growth hormone secretagogues. This overview covers their mechanisms and body composition research findings.
Tesamorelin Research: Visceral Fat and Metabolic Health
Tesamorelin is a GHRH analogue studied for visceral adiposity reduction. This overview covers its mechanism, clinical trial data, and metabolic effects.
KPV Peptide and Gut Inflammation: Current Research
KPV is a tripeptide derived from alpha-MSH with notable anti-inflammatory activity. This overview covers its mechanisms and colitis research findings.
GHK-Cu and Skin Health: The Copper Peptide Research Overview
GHK-Cu (copper tripeptide-1) is among the most researched regenerative skin peptides. This overview covers its collagen-stimulating mechanisms and uses.
Glutathione: The Master Antioxidant and What Research Shows
Glutathione is the body's primary intracellular antioxidant. This overview covers its role in oxidative stress, immune function, and detoxification support.
NAD+ and Nutrition: Why This Coenzyme Matters for Metabolism
NAD+ is central to cellular energy metabolism, DNA repair, and the ageing process. This overview covers how nutrition supports NAD+ and why it matters.
Gut Health and Peptides: What BPC-157 Research Tells Us
An evidence-based overview of BPC-157, a peptide derived from gastric juice, and its studied effects on gut health, barrier integrity, and mucosal repair.
Nutrition for Cellular Longevity: What the Science Says
Emerging research links nutrition, caloric patterns, and micronutrients to cellular ageing. This overview covers diet, NAD+, senescence, and longevity.
Anti-Inflammatory Nutrition: Foods, Peptides, Evidence
Chronic low-grade inflammation drives many modern health conditions. This overview covers anti-inflammatory foods, bioactive peptides, and the evidence.
SS-31 and Mitochondrial Health: A Research Summary
SS-31 (elamipretide) is a mitochondria-targeted peptide drawing growing research interest. This overview covers its mechanism and cardiolipin binding.
10 Tender Lessons From My Dad About Food and Family
A personal tribute to the food traditions and quiet care my father passed down, and what those lessons still teach me about nourishing the people I love.
The Luscious Legacy Project: On Food, Family, Memory
A feature series on the nutritional wisdom we inherit, the food traditions that shape health across generations, and conscious nourishment as a living legacy.