What actually happens when you cut salt: the sodium trials
Salt-reduction trials move blood pressure down within weeks, more for people who start out high than for people who start out normal.
Nutrition
How much protein you need at your weight, and when more pays off
The official number is a floor for avoiding deficiency, not a target. It works out to about 56 grams a day at 70 kg, and eating past it pays mainly if you lift or you are dieting.
Plant vs animal protein: does quality matter in practice?
Plant protein trailed animal protein for muscle mass by a small margin, and only in adults under 60. Soy matched milk outright, and 26 grams of soy did the work of 19 grams of whey.
Protein per meal: does spreading it out matter?
Eating protein evenly across the day raised muscle-building by a quarter over 24 hours. The two trials that ran for weeks and weighed the muscle found no significant difference. Total intake matters most.
Are seed oils actually bad for you? What the evidence separates
Thirty trials raised people's intake of the main fat in seed oils and measured inflammation. Nothing moved. The argument worth having is about what you would eat instead.
Ultra-processed food: what the definition covers and what the trials show
Ultra-processed means built from extracted substances and additives, not food that has merely been cooked or canned. Fed matched menus and left alone, people ate hundreds of calories more of it.