Dr. Elena Vasquez holds a PhD in Nutritional Science from Johns Hopkins University and an MSc in Molecular Biology from University College London. Her academic research focuses on the metabolic effects of time-restricted eating, intermittent fasting protocols, and the gut-brain axis.
She has co-authored over 20 peer-reviewed papers published in journals including Cell Metabolism, The American Journal of Clinical Nutrition, and Nutrients. Her research on the hormonal adaptations to prolonged fasting has been cited in clinical guidelines across three countries.
Dr. Vasquez believes that nutrition science should be accessible to everyone, not just specialists. At MyCookingCalendar, she translates complex research into clear, evidence-based articles that empower readers to make informed decisions about their health. She is passionate about debunking nutrition myths and holds herself to a strict standard of citing only peer-reviewed evidence.
Evidence-based low carb meal ideas for people with type 2 diabetes. Learn about the glycemic index, get breakfast, lunch, and dinner recipes, plus blood sugar monitoring tips from a nutrition PhD.
Comparing Mediterranean, keto, intermittent fasting, CICO, paleo, and plant-based diets for weight loss. Learn what the research actually says about finding the best diet for you.
A detailed 7-day meal plan designed for people with prediabetes. Includes breakfast, lunch, dinner, and snacks for every day, plus a shopping list and lifestyle tips to help reverse prediabetes.
A comprehensive, evidence-based guide to the ketogenic diet covering the biology of ketosis, proven benefits, serious risks, and who should never attempt keto — written by a nutrition scientist.
An honest examination of the Dukan Diet — its four phases, short-term results, and the medical concerns that have led dietitians and doctors to issue warnings about this high-protein French diet plan.
An evidence-based analysis of the carnivore diet — the zero-carb, all-meat approach. We examine the anecdotal claims, what limited science exists, serious nutritional concerns, and why most doctors are worried.
A comprehensive guide to the low FODMAP diet for IBS and digestive disorders — covering the science, the three phases, a full 7-day meal plan, and why working with a dietitian is essential.
Japan's traditional fermented foods — miso, soy sauce, natto and tsukemono pickles — are among the world's most researched for gut health, longevity and flavour. Here is the science behind what makes them so powerful.
Complete guide to prepping 150–200g protein per day through strategic batch cooking. Includes ready-to-use meal plans, the best high-protein batch foods, and how to make protein-dense meals that actually taste great.
The Mediterranean diet consistently ranks as one of the world's healthiest eating patterns, with landmark trials demonstrating up to a 30% reduction in major cardiovascular events. This comprehensive guide covers the science, the food lists, and a practical 7-day meal plan to help you start today. Whether you are managing heart disease risk, seeking better brain health, or simply want a sustainable long-term eating pattern, the evidence base is compelling.
Hypertension affects nearly half of all adults in the United States and is a leading modifiable risk factor for stroke and heart disease. The DASH diet — Dietary Approaches to Stop Hypertension — was specifically designed to address elevated blood pressure without medication, and randomised controlled trials show systolic reductions of up to 11 mmHg. This guide covers the DASH diet principles, the evidence, a practical food list, and a 7-day meal plan to get you started.
Chronic low-grade inflammation underlies virtually every major non-communicable disease — from type 2 diabetes and cardiovascular disease to Alzheimer's and certain cancers. An anti-inflammatory diet, rich in omega-3 fatty acids, polyphenols, and fibre, offers one of the most evidence-backed tools for modulating this biological process. This comprehensive guide outlines the science, the key foods, and a practical 7-day meal plan to help reduce systemic inflammation through what you eat every day.
The Paleo diet, based on the dietary patterns of Palaeolithic hunter-gatherers, has accumulated a growing research base demonstrating benefits for metabolic health, blood glucose control, and cardiovascular risk markers. Clinical trials comparing Paleo to standard dietary guidelines have yielded striking results in people with type 2 diabetes and metabolic syndrome. This complete guide covers the evolutionary rationale, the clinical evidence, what to eat and avoid, and a practical 7-day meal plan.
The ketogenic diet shifts your body into fat-burning ketosis by restricting carbohydrates to under 50 g per day. This evidence-based guide covers the research, food lists, a 7-day meal plan, and everything you need to know before starting.
The low-FODMAP diet reduces fermentable carbohydrates that trigger IBS symptoms. Developed at Monash University, it has the strongest evidence base of any dietary intervention for irritable bowel syndrome. This guide covers the three-phase protocol, food lists, meal plans, and the research behind it.
Your gut microbiome — the 38 trillion microorganisms living in your digestive tract — profoundly influences immunity, metabolism, mental health, and disease risk. This science-based guide explains what the research actually shows about feeding your microbiome, with specific foods, a 7-day meal plan, and practical strategies.
Managing type 2 diabetes through diet is one of the most powerful tools available to patients and clinicians alike. This guide synthesises landmark clinical trials, American Diabetes Association consensus recommendations, and practical meal planning into a complete evidence-based framework for stabilising blood glucose through food choices.
The science of dietary longevity has moved well beyond folklore. From caloric restriction research and Blue Zone analyses to intermittent fasting and senolytic nutrients, this guide synthesises landmark studies into a practical evidence-based nutrition framework for supporting healthy ageing and extending healthspan.
High LDL cholesterol is one of the most modifiable cardiovascular risk factors, and diet is the frontline intervention. This clinically authoritative guide integrates the 2018 AHA/ACC cholesterol guidelines, landmark dietary trials, and practical food strategies to help you lower LDL, raise HDL, and protect your heart through evidence-based eating.
A detailed, research-backed guide to the MIND diet — the hybrid eating pattern specifically designed to protect cognitive function, slow brain ageing, and reduce Alzheimer's disease risk.
A balanced, clinically rigorous examination of the all-meat carnivore diet — what limited science exists, who reports benefits, the genuine risks, and what you should know before eliminating all plant foods.
Intermittent fasting studies have historically been conducted predominantly in men. This evidence-based guide explores what the research actually shows for women, how the menstrual cycle, perimenopause and reproductive health interact with fasting, and what protocols are safest and most effective.
Almost everyone who loses weight hits a plateau. This evidence-based guide explains exactly why it happens — adaptive thermogenesis, hormonal changes, reduced NEAT — and presents the research-backed strategies that actually work to restart progress.
The Autoimmune Protocol (AIP) diet is an elimination-and-reintroduction framework designed to reduce intestinal permeability and systemic inflammation associated with autoimmune conditions. Clinical pilot studies show meaningful reductions in inflammatory markers and disease activity scores in Crohn's disease and Hashimoto's thyroiditis, though larger randomised controlled trials remain limited. This guide explains the full protocol, what the evidence actually says and how to implement it safely.
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria colonise the small bowel in abnormal numbers, producing gas, bloating, altered bowel habits and malabsorption. Dietary approaches — particularly elemental diet formulas and low-FODMAP protocols — have demonstrated clinical utility as adjuncts to antibiotic treatment. This guide explains the mechanisms, the evidence-based dietary strategies and a practical implementation framework.
Blue Zones — the five regions of the world with the highest concentrations of people over 100 — share striking dietary patterns despite their geographical distance. Research on Okinawan, Sardinian, Loma Linda, Nicoya and Ikarian populations reveals a convergent picture: plant-dominant eating, caloric moderation and minimal processed food. This guide examines what the science actually shows about diet, longevity and what is genuinely actionable.
From cardiovascular protection to brain health, omega-3 fatty acids are among the most researched nutrients in nutrition science. Learn what EPA, DHA and ALA actually do, which food sources deliver them most effectively, and how to determine whether a supplement belongs in your routine.
Vitamin D deficiency affects an estimated one billion people globally, yet remains chronically underdiagnosed. This comprehensive guide covers the science of why deficiency is so common, which foods and sun habits actually move the dial, and how to supplement safely and effectively.
LDL cholesterol reduction through diet is genuinely achievable with the right foods, but the evidence behind specific dietary strategies varies considerably. This guide examines what the research actually shows — from the Portfolio Diet to omega-3s and plant sterols — and what meaningful LDL reduction looks like in practice.
The modern Western diet delivers an omega-6 to omega-3 ratio of 15:1 or higher — far from the 4:1 our ancestors evolved on. This imbalance silently drives chronic inflammation. Here is what the science says and how to rebalance your plate.
Magnesium is involved in over 300 enzymatic reactions, yet surveys consistently show that around half the population consumes less than the recommended amount. Learn the signs of deficiency, the best food sources and whether supplementation is worthwhile.
Not all protein is created equal. Learn what the DIAAS score actually measures, how animal and plant proteins compare for muscle building and health, and whether protein combining is necessary — with evidence from leading nutrition research.
Glycemic index was once hailed as the key to metabolic health — but the science is more nuanced. Learn what GI and GL actually measure, what the research shows about blood sugar and cardiovascular risk, and how to practically apply the evidence to your eating.
Chronic low-grade inflammation is implicated in cardiovascular disease, type 2 diabetes, certain cancers and accelerated cognitive decline. Dietary patterns are among the most powerful modifiable drivers of inflammatory status — and a week of strategically prepared anti-inflammatory meals is one of the most effective interventions available without a prescription.
Emerging research links the Mediterranean diet to lower dementia risk and slower cognitive decline. Discover the science behind brain-protective foods, the mechanisms that matter, and a practical plan to nourish your mind at every age.
Your gut and brain are in constant two-way communication via the vagus nerve, immune system and microbiome. Discover the science of the gut-brain axis, which foods support mental wellbeing, and how dietary change compares to conventional treatments for depression and anxiety.
Cellular senescence, oxidative stress and chronic inflammation drive biological ageing. Discover which foods and dietary patterns have the strongest evidence for slowing ageing at the cellular level, and how to build a longevity-oriented eating strategy grounded in peer-reviewed research.
Your thyroid gland controls metabolism, energy, mood, and body temperature — and what you eat directly shapes how well it functions. Learn the nutrients your thyroid depends on, which foods can suppress thyroid hormone production, and how to build a diet that supports optimal thyroid health.
Perimenopause begins years before the final menstrual period and brings hormonal fluctuations that affect metabolism, bone density, cardiovascular risk, sleep, and body composition. This evidence-based guide explains exactly what changes nutritionally during the perimenopause transition and which dietary strategies have the strongest science behind them.
Intermittent fasting research has historically been conducted predominantly in men, yet women who apply the same protocols often experience different — sometimes adverse — hormonal outcomes. This evidence-based guide explains why female physiology responds differently to caloric restriction and time-restricted eating, and how to adapt fasting protocols to support rather than disrupt hormonal health.
The carnivore diet eliminates every plant food and survives on muscle meat, organ meat, eggs, and fat. Advocates claim dramatic improvements in autoimmune conditions, metabolic health, and mental clarity — but the research is thin and the risks are real. Here is an honest, mechanism-level look at what is known.
The New Nordic Diet was developed by food scientists and chefs in 2004 as a regional answer to the Mediterranean diet — adapted for northern climates, with rye, oily fish, foraged berries, and root vegetables at its core. The evidence behind it is growing, and the differences from Mediterranean eating matter more than most summaries suggest.
An emulsion is a thermodynamically unstable mixture of two immiscible liquids — oil and water — held together by emulsifiers that exploit surface chemistry. Understanding the hydrophilic-lipophilic balance, the role of lecithin and egg yolk proteins, and the mechanical physics of emulsification allows you to make perfect mayonnaise, hollandaise and vinaigrette every time — and rescue them when they break.
Not all omega-3s are equal. EPA and DHA from marine sources work differently from ALA found in flaxseed, and conversion rates between them are dismal. This expert guide covers anti-inflammatory mechanisms, the rancidity problem with fish oil supplements, and what the clinical evidence actually says about dosing.
Your gut microbiome shifts measurably within 24 hours of changing your diet. Specific foods increase Akkermansia, Bifidobacterium and Lactobacillus while others drive dysbiosis and metabolic disease. Here is what the science says about feeding your gut bacteria strategically.
The fasting mimicking diet (FMD) reduces calories to 34–54% of normal over five days, triggering autophagy and IGF-1 reduction without the adherence challenges of true fasting. Valter Longo's clinical trials show real effects on metabolic markers, but suitability depends heavily on individual health context.
Non-haem iron from plants is absorbed at a fraction of the rate of haem iron from meat — but the gap is far more controllable than most people realise. Vitamin C can triple iron absorption; tea at mealtimes can halve it. Here is the complete science of what drives non-haem iron bioavailability.
The NOVA classification system redefined how nutrition science thinks about food processing — and the evidence linking ultra-processed foods (Group 4) to obesity, cardiovascular disease, and all-cause mortality has become one of the strongest signals in modern nutritional epidemiology. Here is a rigorous look at what ultra-processed means, why it matters, and what to eat instead.
Extended fasting beyond 24 hours produces distinct metabolic phases — glycogen depletion, ketosis, and eventual protein catabolism — each with specific physiological implications. This guide covers the science, electrolyte management, refeeding syndrome risk, and who requires medical supervision.
Polycystic ovary syndrome affects 1 in 10 women of reproductive age, and hyperinsulinaemia is the central driver in most cases. This guide covers the PCOS metabolic phenotypes, how diet affects androgen excess, the evidence for inositol supplementation, and specific foods that worsen or improve symptoms.
Peak bone mass is largely set by age 25–30, and everything after is about maintenance and minimising loss. This guide covers the bone remodelling cycle, calcium absorption cofactors, the best food sources, why swimming does not build bone density, and how oestrogen loss accelerates post-menopausal fracture risk.
The same calories eaten at 8 am produce different metabolic outcomes than the same calories eaten at 8 pm. Chrono-nutrition research reveals how CLOCK genes govern digestive enzymes, insulin sensitivity, and fat storage across the day — and why shift workers face elevated metabolic disease risk independent of diet quality.
Everything you need to know about intermittent fasting — the science, the protocols, the benefits and how to start safely. Written by a PhD nutritional scientist.
Chronic inflammation is linked to heart disease, cancer, diabetes and neurodegeneration. A nutritional scientist explains exactly which foods reduce inflammation — and which ones drive it.
Every diet debate ultimately comes down to macronutrients. A PhD nutritionist explains what carbs, proteins and fats actually do, how much you need, and why macronutrient ratios matter less than food quality.
The gut microbiome — the trillions of bacteria living in your digestive system — influences immunity, mental health, weight and metabolic health. This science-backed guide explains what the microbiome does and exactly which foods support it.
Intermittent fasting affects women differently than men due to hormonal differences, menstrual cycle considerations and reproductive health implications. This evidence-based guide from a PhD nutritional scientist explains what women need to know.
Does black coffee break a fast? What about a dash of cream? Apple cider vinegar? Supplements? This guide cuts through the confusion with the science of what actually matters during a fasting window.
Emerging science reveals that what you eat profoundly influences mood, anxiety and cognitive function via the gut-brain axis. Here's what the research says and what to eat for a healthier mind.
From glucose to fructose, natural to added — the science of sugar is more nuanced than headlines suggest. Learn how different sugars affect your body and evidence-based strategies to reduce intake without misery.
Prolonged water fasting has powerful potential benefits — and real risks. A research-based guide to 24-hour, 48-hour and 72-hour fasts: who should try it, how to do it safely, and what to expect.
Iron deficiency is one of the most common nutritional concerns for plant-based eaters — but it's avoidable with the right knowledge. A comprehensive, science-based guide to non-haem iron absorption and optimisation.
Only 9% of adults in the UK and US meet recommended fibre intakes — despite fibre being among the most evidence-backed nutrients for longevity, gut health, heart disease and metabolic health. A complete, practical guide.
Seasonal produce is more nutritious, better-tasting and more sustainable than out-of-season alternatives. A practical guide to eating seasonally — what to eat, when, and why it matters.
What you eat to break your fast has a significant impact on how you feel and how well your body transitions back to the fed state. A science-based guide to the optimal first meal after intermittent fasting.
Zinc is involved in over 300 enzymatic reactions in the body — yet it's rarely discussed in mainstream nutrition. A science-based guide to zinc's functions, deficiency signs, best food sources and supplementation.
Are artificial sweeteners safe? Do they help with weight loss? Is honey healthier than sugar? We cut through the myths with the latest nutritional research.