About
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.
Articles by Dr. Elena Vasquez
Intermittent Fasting: The Complete Science-Backed Guide (16:8, 5:2, OMAD)
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.
Anti-Inflammatory Foods: The Science-Based Guide to Reducing Chronic Inflammation
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.
Macronutrients Explained: Carbs, Proteins and Fats — What You Actually Need
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.
Omega-3 Fatty Acids: The Complete Guide to Benefits, Sources and Supplementation
Omega-3 fatty acids are among the most studied nutrients in history, with benefits spanning cardiovascular health, brain function and inflammation. This evidence-based guide covers sources, types, optimal intake and the fish oil supplement debate.
Your Gut Microbiome: How to Feed It Right and Transform Your Health
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 for Women: What's Different and What the Research Shows
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.
What Breaks a Fast? Coffee, Supplements, Cream and the Truth About 35+ Common Foods
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.
The Gut-Brain Connection: How Your Diet Directly Affects Your Mental Health
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.
Sugar: The Complete Guide to Types, Effects and Reducing Your Intake
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.
Extended Fasting (24–72 Hours): A Medical Guide to Water Fasting
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 for Vegans and Vegetarians: Absorption, Best Sources and Meeting Your Needs
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.
Vitamin D: The Deficiency Epidemic, Its Consequences and What to Do
Vitamin D deficiency affects over 1 billion people globally and is linked to bone disease, immune dysfunction, depression and increased mortality. A science-based guide to understanding, testing and correcting your vitamin D status.
Dietary Fibre: The Most Underrated Nutrient and How to Get More of It
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 Eating: Why Eating with the Seasons Is Better for You and the Planet
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.
The Best Foods to Break Your Fast: What to Eat First 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: The Overlooked Mineral Essential for Immunity, Skin and Hormones
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.
Sugar vs Sweeteners: The Complete Science-Backed Guide
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.