Science Hub

Real research, made simple.
We link directly to credible, peer-reviewed studies showing how everyday food choices affect your body.
These represent a small sample of the evidence behind the 30 a Week approach — simplified and summarised for clarity.
Readers are encouraged to explore the referenced studies for deeper insight.

We’ll keep this section updated as new findings come out.

Our goal: science-based eating, not trends.

Topics

Protein & Fibre — Effects on Blood Glucose and Insulin
How macronutrient balance changes glucose spikes, insulin sensitivity, and hunger.
The 30 Plants a Week Finding
What the UK and US gut studies revealed about plant diversity, inflammation, and overall health.
Protein-Rich Breakfasts — Satiety and Energy Intake (coming)
Why low-protein breakfasts don’t work as well — and how 20–30 g of protein improves fullness, focus, and glucose control.

All summaries are based on independent, peer-reviewed research.

Protein & Fibre — Effects on Blood Glucose and Insulin

How combining protein and fibre smooths post-meal glucose spikes, improves insulin sensitivity, and reduces hunger.

Protein-Rich Breakfasts — Satiety and Energy Intake

Low-protein breakfasts don’t work as well. A moderate-to-high protein meal (20–30 g) improves morning fullness, focus, and appetite control far better than carb-heavy or low-protein starts.

The 30 Plants a Week Finding

What large-scale gut studies in the UK and US discovered about diet diversity — and why eating 30 different plants a week can transform your health.

Science Hub#

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Science Hub

Topics