IamChef Journal
Why Am I Always Sleepy? Causes, Nutrition & What to Do
You wake up already exhausted — and by mid-morning you’re fantasizing about a nap. You’re far from alone. According to the CDC, roughly 1 in 3 American adults reports not getting enough sleep, while the American Academy of Sleep Medicine estimates that excessive daytime sleepiness affects up to 20% of the population and meaningfully reduces […]
Arthritis and Diet: What Reduces Inflammation and Supports Your Joints
According to the WHO, joint diseases are among the leading causes of chronic pain and reduced quality of life — over 500 million people worldwide live with some form of arthritis. These include rheumatoid arthritis, osteoarthritis, and gout, each with its own mechanism but united by a common denominator: chronic inflammation. Can arthritis and diet […]
Anti-Inflammatory Diet for Athletes: What to Eat for Faster Recovery
After an intense workout, your muscles become inflamed — and that’s normal: micro-damage to muscle fibers triggers the repair and growth process. But when inflammation lingers, the next session feels like punishment and progress stalls. According to a study in Nutrients (2020), chronic exercise-induced inflammation is associated with reduced endurance performance and an elevated injury […]
Glutamine for Recovery: Does the Supplement Actually Work?
Glutamine is the most abundant amino acid in human muscle tissue — and, simultaneously, one of the most debated supplements in sports nutrition. In the 1990s it was marketed as essential “anti-catabolic protection” for anyone doing strength training. Today the science paints a far more nuanced — and far more interesting — picture. Glutamine for […]
What to Eat on a Road Trip: Healthy Travel Snacks — A Practical Guide
Every year, millions of people spend dozens of hours in transit — on trains, planes, and in cars. And almost every time, the same question comes up: what should I bring to eat so I don’t overindulge, feel sluggish, or waste the whole day hunting for food at the airport? Healthy road trip snacks aren’t […]
Body Detox: Do You Actually Need It
Detox juices, three-day fasts, cleansing capsules — the wellness market promises to flush toxins from your body in just a few days. But ask a more specific question: which toxins exactly, where do they come from, and where are they supposed to go? Detox programs rarely have a clear answer. The concept of body detox […]
Cortisol and Diet: How to Lower Your Stress Hormone
Chronic stress has long since stopped being an abstract concept — it has a precise chemical signature in your blood. Cortisol, the body’s primary stress hormone, shapes what you eat, what you crave, and how much fat accumulates around your midsection every single day. According to the WHO, more than 70% of adults in developed […]
How Much Water to Drink for Kidney Health: Daily Targets, Timing and Science
Every day your kidneys filter around 180 litres of blood — a feat they can only accomplish when you are properly hydrated. According to the WHO, dehydration is one of the most common yet easily preventable risk factors for kidney stones and recurring urinary tract infections (UTIs). The question of how much water to drink […]
What Lowers Cholesterol Naturally: Foods, Diet and the Science
What lowers cholesterol naturally is among the most frequently searched health questions — and for good reason. According to the WHO, elevated cholesterol is one of the leading modifiable risk factors for ischaemic heart disease and stroke, the two conditions that account for the greatest share of mortality worldwide. Crucially, between one-third and one-half of […]
How to Strengthen Your Immune System with Food: Nutrients, Diet and the Evidence
Strengthening the immune system with food is one of the most-searched health topics worldwide. But what does this actually mean in practice? According to the World Health Organisation, deficiency in micronutrients — vitamins C and D, zinc, iron, and selenium — affects more than two billion people globally and directly impairs the quality of immune […]
Zinc in Food: Best Dietary Sources and How to Improve Absorption
Zinc deficiency is one of the most common nutrient shortfalls in the world. The WHO estimates that more than 2 billion people are affected — nearly one in four people on the planet. Yet most never realize it, because the earliest signs (a weaker immune system, slow-healing wounds, brittle nails, hair loss) are easy to […]
Water and Brain Function: How Much Should You Drink?
The adult human brain is approximately 75-80% water. Despite accounting for only 2% of body weight, it consumes roughly 20% of the body’s total energy — a disproportionate demand that makes it acutely sensitive to changes in the body’s internal environment, and above all to hydration status. Even mild dehydration, too subtle to register as […]
