Metabolic HealthMar 15, 2026
Standard berberine is one of the most poorly absorbed supplements people actually spend money on. Berberine phytosome, a phospholipid complex designed to solve that problem, delivers roughly 10 times more berberine into the bloodstream than plain berberine in healthy humans, with no additional side effects. That's a meaningful pharmacokinetic leap, and the early clinical trials using this formulation show real metabolic improvements in the short term.
The catch: human data still max out at about three months, and the conditions studied so far are narrow. So you're looking at a supplement with a genuinely better delivery system and promising early results, but without the long-term evidence to match the enthusiasm surrounding it.
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.
Plant-based DietMar 13, 2026
A crossover trial comparing vegan, vegetarian, and omnivore breakfasts found that the vegan option produced distinct post-meal metabolic profiles and delivered the highest fiber content of the three. That's a genuine win. But the broader body of research on vegan diets tells a more complicated story: real cardiometabolic benefits sit alongside real nutritional gaps that most people don't close at the breakfast table.
The tension is worth understanding, because what you eat in the morning is one of the easiest meals to optimize. A vegan breakfast built on whole grains, legumes, soy, nuts, seeds, fruits, and fortified foods can fit into a dietary pattern that improves heart health and blood sugar. But without deliberate choices around protein, calcium, vitamin B12, vitamin D, and omega-3s, you may be trading one set of health risks for another.
