Method

Every entry follows the same shape: a plain-language answer at the top that anyone can read, then the detail and the studies underneath for when you want the receipts. Nothing here is original research — it's a personal digest of what the published evidence seems to say, written to be shared.

The grades

Each entry carries one grade, based on how much high-quality evidence backs the main claim and how consistent that evidence is. It's a judgement call, not a formal system — treat it as a rough confidence dial.

The disclaimer that matters

This is a reference library, not a clinician. Individual needs vary, and a summary can't account for your health, medications, or history. Use it to ask better questions — then check with a qualified professional before changing anything that matters.