Issue 22: The Healthspan Academy

In partnership with

Welcome to Weekly.health’s 22nd issue. Every week, we explore cutting-edge research, actionable advice, and science-backed nutrition insights to help you live longer and healthier.

Our aim is to help you live another 10 healthy years and cut your risk of age-related disease.

🗒️ In This Issue:

• 🔧 Launching Today: The Healthspan Academy

• 📚 Books We’re Reading Right Now

• 📈 Research Digest: What’s new in nutrition science

• 🛍️ What We Suggest

• ❤️ Support Weekly.health: Help us keep the research flowing

• 📘 Glossary of Terms: Definitions for technical terms in this issue

🔧 Launching Today: The Healthspan Academy

This week we have a slightly shorter issue because:

I’m thrilled to introduce you to The Healthspan Academy: a new platform built by Weekly.health to turn evidence-based guidance into simple, practical tools you can use every day.

Weekly.health has always focused on clarity, science, and helping you make better decisions. The Healthspan Academy takes that mission further: it gives you easy-to-use calculators, planning tools, and soon full courses that help you optimise your nutrition, habits, and long-term health.

Today we’re launching version 1.0, and there’s plenty more to come (and if anything is broken, we’re working on it!), but you can already start using a full suite of free tools, and you can switch between metric and imperial measurements easily.

Thank you to the subscribers who helped us test this platform before launch - we weren’t able to get back to all of you (the response was surprising!) but we greatly appreciate your support!

Tools to optimise your health:

BMI Calculator

A quick way to check whether your current weight is broadly in a healthy range for your height. It’s a simple screening tool, best used as a starting point rather than a perfect measure (especially if you’re particularly muscular).

BMR Calculator

Your Basal Metabolic Rate is the number of calories your body burns at rest. This tool gives you a personalised estimate, helping you understand your minimum energy needs before activity is added.

This calculator uses your details entered in the BMI calculator, so give that a try first.

TDEE Calculator

Your Total Daily Energy Expenditure adds your daily activity on top of your BMR. This calculator gives you a clear calorie target for maintaining, gaining, or losing weight based on your lifestyle and goals - one of the most useful numbers for nutrition planning.

This calculator uses your details entered in the BMR calculator.

Protein Calculator

Protein needs vary depending on your body weight, training, and goals. This tool gives you an evidence-based daily protein target, whether you want to build muscle, maintain strength, or support healthy ageing.

Macro Calculator

Once you know your calorie target, the Macro Calculator breaks it down into optimal daily amounts of protein, fats, and carbohydrates. It’s designed to give you a balanced, personalised macro split without overcomplicating things.

Fat Loss Timeline

A practical calculator that estimates how long it may take to reach your fat loss goal based on your calorie deficit. It gives you a realistic timeframe rooted in physiology, no guesswork, no crash-diet logic.

Goal Planner

A guided wizard that combines the core calculators into one simple flow. Enter your details once, set your goals, and receive a complete personalised plan with calories, macros, protein targets, and more.

AI Meal Planner (free with an account)

Our first AI-powered tool. Set your calories, macro targets, and dietary preferences, and receive example meal plans tailored to your goals. It’s designed to make nutrition simpler, especially when you’re short on time or inspiration.

The plans our tool generates are just a guide, and we know that AI isn’t perfect, so use your generated meal plans as a rough example of an eating plan you could follow.

📘 Foundations of Nutrition Course — exciting announcement

I’ve been working hard behind the scenes on our first full course, Foundations of Nutrition, and it’s finally nearly ready. This is the course I’ve wanted to build for years: simple, calm, science-backed, and focused entirely on the core habits that make the biggest difference to your long-term health.

The course takes around 10 minutes a day for 3 weeks, with 21 short lessons, practical actions, and the same evidence-based approach you’re used to from Weekly.health, just structured, guided, and far easier to follow.

It’s designed to help you:

• understand nutrition clearly (without tracking or dieting)

• build balanced meals effortlessly

• manage hunger, cravings and emotional eating

• improve energy, digestion and consistency

• create a sustainable eating pattern that fits real life

We’ll launch it officially in next week’s issue on Friday 28th November, and since that’s Black Friday, we’ll open with a big, time-limited discount on the full price.

Stay tuned!

📚 Books We’re Reading Right Now

📈 Research Digest: What’s New in Nutrition Science

Here’s the best of recent nutrition research:

🥗 One-hour workshop cut workplace diet barriers
A 60-minute interactive session for school employees in Warsaw - combining nutrition tips, behavioural psychology, and practical “lunchbox” exercises - significantly reduced perceived barriers to eating healthily at work. Participants (average age 47) were ten times more likely to plan healthy meals and 92% kept at least one new habit three weeks later. A short, participatory workshop may be a simple, low-cost way to boost healthy eating at work. (source)

• Our upcoming Foundations of Nutrition course can help - just keep an eye out next week for its release.

😴 Eat earlier, sleep better
This meta-analysis of 51 studies found that when you eat can shape your sleep. Ramadan-style fasting (skipping meals until late) reduced sleep time and worsened quality, but early time-restricted eating - finishing meals within an 8–10 hour daytime window - slightly improved sleep duration without harm. If you’re trying TRF, aim to stop eating by early evening (around 6–7 p.m.) to help your body rest and recover more easily overnight. (source)

🌾 Fibre: your gut’s natural cancer shield
This recent review found that eating more dietary fibre, especially from whole grains, oats, barley, apples, and legumes, can lower colorectal cancer risk by up to 11% for every 10g increase per day. Fibres like β-glucan, pectin, and resistant starch feed gut bacteria that produce protective compounds such as butyrate, which reduce inflammation and block tumour growth. Aim for 25–30g of fibre daily from varied plant sources to help protect your colon. (source)

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🛍️ What we suggest

Discover the products, services, and retailers we’ve mentioned in past Weekly Health issues, all in one place so you can explore at your own pace.

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Every subscriber helps us towards our goal of improving lives and helping people live longer.

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🙏 Thanks for Reading!

That’s the end of this issue of Weekly.health.

This newsletter is written by a small, independent team, led by James — who’s been following nutrition science for nearly 20 years and working on a formal, industry-recognised qualification.

We’re based in England, so if you’re over the pond, you might notice a few strange spellings.

Our goal is to make cutting-edge, evidence-based nutrition advice simple, useful, and genuinely applicable to everyday life.

We don’t want to bombard you with adverts, but a few of the links in this email may reward us when you click and make a purchase. This goes towards helping us to continue bringing you this newsletter.

We’ll keep improving with every issue. If you’ve got any feedback or suggestions, we’d love to hear them (just reply to this email).

See you next week!

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