Peer review first
We favour studies published in reputable journals and official guidance from bodies like WHO, NIH, and national dietary guidelines — not influencer PDFs or brand-funded white papers.
✦ Evidence-Based
Real facts about
food & fitness
Science-backed nutrition and exercise information. No myths, no fads — just peer-reviewed research explained clearly.
Our Mission
Built to counter the noise — for free
There are thousands of influencers, coaches, and supplement brands out there — many deliberately using fear, confusion, and cherry-picked science to sell you something you don't need.
They'll tell you carbs are poison. That you need to eat six times a day or your metabolism will crash. That their detox product cleanses toxins your liver already handles for free. That you'll never see results without their €60/month supplement stack.
This is a hobby project run by someone who got tired of watching people waste money, develop anxiety around food, and harm their health — all because of misinformation dressed up in scientific-sounding language.
Everything on this site is free. No products to sell, no affiliate links, no sponsored content. Just references to peer-reviewed research and honest explanations.
— A regular person who reads studies
Common influencer tactics to watch out for
Fear-based marketing
"This food is slowly killing you." Designed to create anxiety so you buy their "solution." Real nutrition science rarely deals in absolute villains.
Selling supplements with fake urgency
Most supplements are unnecessary for people eating a varied diet. When someone profits from you buying a product, treat their "research" with extreme scepticism.
Cherry-picked studies
One small study does not overturn decades of research. Look for consensus across many studies and major health bodies — not a single convenient paper.
"I fixed myself" anecdotes as proof
Personal transformation stories are compelling — but anecdote is not evidence. Influencers with before/after photos may have simply lost weight through caloric restriction, not their special protocol.
Complexity as a sales tool
When someone makes healthy eating sound impossibly confusing — then conveniently offers to simplify it for a fee — that's a business model, not education. The basics of nutrition are not complicated.
Last reviewed: May 2026
Our standards
How we choose and present research
FuelLivo is not a blog of opinions. Every claim is tied to published science — prioritising systematic reviews, meta-analyses, and consensus guidelines over single headlines.
Consensus over outliers
One small or surprising study does not overturn decades of evidence. We look for patterns across multiple studies before presenting something as established fact.
Plain language, original sources
Summaries are written for non-scientists, but every summary links to the original paper so you can verify claims yourself. See our research library.
No commercial bias
No ads, affiliates, or sponsored content. We have nothing to sell — the goal is education, not conversion.
Nutrition Science
What the research actually says about food
Daily calorie distribution — general healthy adult
Source: Dietary Reference Intakes (DRI) — Institute of Medicine / USDA
Macronutrient Science
Calories matter — but so does where they come from
Total caloric intake drives weight change, but the composition of those calories affects satiety, metabolic health, muscle retention, and long-term disease risk.
Ultra-processed foods now account for 57% of caloric intake in many high-income countries, independently associated with obesity, type 2 diabetes, and cardiovascular disease.
Exercise Science
The body adapts to
the demands placed on it
23%
Reduction in all-cause mortality risk for those meeting the WHO recommended 150 min/week of moderate-intensity exercise.
WHO Global Action Plan on Physical Activity 2018–2030
2×
Minimum weekly resistance training sessions recommended for maintaining muscle mass and metabolic health.
ACSM Position Statement
Myth Busting
Common beliefs that contradict the evidence
FAQ