The Daily Dose
Clear, evidence-first conversations about nutrition, supplements and the health questions that matter in everyday life — without the hype. A new episode most days.
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Coffee and Longevity: What an Umbrella Review Actually Shows
Coffee spent decades on the naughty list and quietly got pardoned. But what does the evidence actually show? Irene, Tom, and Ethan read a BMJ umbrella review of more than 200 meta-analyses — what the associations are, where the honest limits are, and why the observational shape of the evidence is the whole lesson.
Exercise and Type 2 Diabetes: Why Combining Cardio and Strength Wins
Can exercise really move type 2 diabetes — and does the kind of exercise matter? Irene, Tom and Ethan read a fresh meta-analysis and find a rare, concrete answer: don't just do cardio, add strength. Where the numbers are solid, where they aren't, and why this is about managing the condition, not preventing it.
Creatine After Menopause: Strength, Lean Mass, and the Dose That Matters
Does creatine help women after menopause? Irene, Tom and Ethan read a fresh systematic review line by line — where the gains are genuinely real, where the evidence is shakier, and why the dose and the training, not the powder on its own, are the whole story.
Your Gut, Explained: Microbes, Fiber, and Whole Grains
Your gut is a working organ, not a supplement-aisle miracle. Irene, Tom and Ethan follow the evidence from the microbiome to fiber to whole grains — and separate what is genuinely strong from what is oversold.
Magnesium, Sleep, and the Bedtime Supplement Trap
Can magnesium actually help you sleep? Irene, Tom and Ethan separate plausible biology from stronger evidence, explain who may benefit, and ask why a capsule so often becomes a substitute for fixing caffeine, alcohol, timing and light.