ColonoscopyMar 15, 2026
Most people assume colonoscopy prep means days of dietary misery. The research tells a different story. For generally healthy, average-risk outpatients using a modern split-dose bowel prep, prospective data show no association between what you eat 2 to 3 days before the procedure and how clean your bowel ends up being.
That means the restrictive eating many people dread can usually be compressed into a single day, not two or three. Several randomized trials and meta-analyses back this up: extending a low-residue or low-fiber diet beyond one day before the colonoscopy does not improve prep quality. It just makes the whole process harder to follow.
Bone HealthMar 15, 2026
Potassium bicarbonate consistently does one thing well in human studies: it reduces the amount of calcium your body dumps into urine. Multiple controlled trials confirm this. It also lowers markers of bone breakdown. On paper, that sounds like a clear win for your skeleton. But the research stops short of proving what most people actually care about: stronger bones and fewer fractures over the long haul.
The gap between "less calcium lost" and "bones that don't break" is wider than supplement marketing would have you believe. Here's what the evidence actually supports, where it falls apart, and what that means if you're considering potassium bicarbonate for bone health.
SupplementationMar 15, 2026
Isolated soluble fibers, the same types used in most fiber gummies (inulin, fructooligosaccharides, resistant starch), produce small but measurable improvements in body weight, blood sugar, and body composition. In adults with overweight or obesity, these fiber supplements reduced body weight by roughly 2.5 kg, along with improvements in BMI, body fat, fasting glucose, and insulin, over study periods ranging from 2 to 17 weeks.
That's a genuine effect, not a marketing fantasy. But it's also not the whole story. Most of the big, impressive health associations tied to fiber come from diets rich in whole plant foods, which bundle fiber with micronutrients and phytochemicals that an isolated supplement simply doesn't contain. Fiber gummies occupy a real but narrow lane.
NutritionMar 15, 2026
Protein bars can be a healthy, convenient protein source, but many commercial options are loaded with added sugars, unhealthy fats, and additives that undermine their supposed health benefits. A study of foods with protein claims in Spain found that products carrying protein labels were actually 13% more likely to be classified as "less healthy" by objective nutrient profiling standards than products without such claims.
The word "protein" on the package doesn't guarantee you're making a good choice. This article will walk you through exactly what to look for when you flip that bar over, with specific numbers and red flags backed by clinical research.
Healthy EatingMar 15, 2026
The most effective vegetarian dinners aren't exotic or complicated. They're the meals you already make, with the meat swapped out. Research on plant-based versions of familiar dishes like lasagne, chilli, stir-fries, and curries finds they tend to have better nutrient profiles than their meat-based counterparts, while costing less and producing fewer emissions.
That last point is worth sitting with. You don't need a new cookbook or a pantry overhaul. You need lentils where the mince used to be.
