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Evidence-based nutrition, for every stage.
Clear, cited answers to real questions — built on peer-reviewed research and linked to primary sources. Every article shows how strong the evidence is.
Iron through your cycle: why you feel it, and what helps
Menstruation increases iron loss, which can leave you tired and foggy. Here's how much iron you need, which foods help, and how to absorb more of it.
Strong evidence Strong evidence, 3 of 3 7 min PCOSThe PCOS diet, by the evidence: fibre, protein, and less shame
There's no single 'PCOS diet' — but higher fibre and protein with lower-GI choices genuinely supports insulin sensitivity. Here's what holds up, without the restriction.
Moderate evidence Moderate evidence, 2 of 3 6 min BreastfeedingHow many calories do you need while breastfeeding?
Exclusive breastfeeding adds roughly 400 kcal a day. Here's why the early weeks are for refuelling — not dieting — and what to prioritise.
Strong evidence Strong evidence, 3 of 3 5 min PregnancyPregnancy nutrition by trimester: what actually changes
Your energy and nutrient needs shift as pregnancy progresses. Here's the trimester-by-trimester picture — no extra calories in T1, about +340 in T2, +452 in T3.
Strong evidence Strong evidence, 3 of 3 6 min PerimenopauseProtein in perimenopause: how much, and why it matters
As oestrogen declines, protecting muscle becomes a priority. Aim for around 1.2 g of protein per kg of body weight — here's how to hit it without overhauling your life.
Moderate evidence Moderate evidence, 2 of 3 6 minGet nutrition that adapts to your stage.
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