Nadia Rahman
Nutrition and everyday eating — evidence over fads
Minneapolis, MN
Nadia Rahman writes Health Habits' nutrition coverage. With a background in nutrition science, she cuts through diet trends and supplement hype to what the evidence actually supports — and is honest about how much of nutrition science is still uncertain. No food rules, no shame.
What Nadia covers
- Evidence-based eating basics
- Debunking diet trends
- What supplements are and aren't supported
- Protein, fiber, and everyday nutrition
- Reading nutrition research critically
Articles by Nadia
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Signs of Vitamin D Deficiency: What to Watch For
Learn the specific signs of vitamin D deficiency, from bone pain to muscle weakness, plus who's at risk and when testing is necessary.
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How to Use Morning Light to Support Your Mood
Morning light resets your circadian rhythm, which can improve mood—especially in winter. Here's how much, when, and what type of light actually works.
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How Much Protein Do You Actually Need Per Day?
Your daily protein target depends on activity level and age. Evidence-based ranges from 0.8 to 2.2 g/kg help you calculate your actual need in under a minute.
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Dehydration and Mental Focus: What the Science Actually Shows
Even 1-2% body water loss measurably impairs attention and working memory. Here's what happens to your brain during dehydration and how much water you actually need.
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Best Time to Take Vitamins for Absorption
Learn when to take vitamins for better absorption. Evidence-based timing for fat-soluble and water-soluble vitamins, plus which interactions actually matter.
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Magnesium for Sleep Quality: Evidence-Based Guide
Modest evidence supports magnesium for sleep. Learn which forms work, proper dosing, contraindications, and when to skip it entirely.
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How to Build Better Eating Habits That Actually Stick
Evidence-based strategies for forming lasting nutrition habits. Learn the real timeline, specific if-then plans, and environmental changes that work.
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How to Use Morning Sunlight to Fix Your Sleep Schedule
Learn how to use morning light exposure to reset your circadian rhythm, improve sleep quality, and shift a delayed sleep schedule—with specific timing and intensity
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Social Connections and Heart Health: The Cardiovascular Risk
Chronic loneliness increases heart disease risk by 29% and stroke risk by 32%—a substantial cardiovascular threat. Here's how social connection protects your
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Does Morning Sunlight Improve Sleep? What the Science Shows
Morning light exposure can advance your circadian rhythm and improve sleep quality—but timing, intensity, and individual factors determine whether it works for you.
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Magnesium Benefits and Food Sources: What the Evidence Shows
Magnesium supports muscle function, bone health, and energy—but most people can meet their needs through food. Here's what works and what doesn't.
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Does Fish Oil Improve Joint Health? What the Evidence Shows
Fish oil shows modest benefit for rheumatoid arthritis but unclear evidence for osteoarthritis. Here's what research shows about omega-3 supplements and joint pain.
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Caffeine Metabolism and Genetics: Why Coffee Hits Different
Caffeine metabolism and genetics explain why one espresso keeps you wired while your friend needs three. The CYP1A2 gene determines how fast you clear caffeine—here's
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Does Alcohol Affect Heart Health? What the Evidence Shows
Recent research has shifted the consensus on alcohol and heart health. Here's what large-scale studies now show about wine consumption, cardiovascular risk, and safe
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Does Dehydration Cause Headaches?
Yes, dehydration can trigger headaches. Learn the mechanism, how to tell if dehydration is the culprit, and how much water you actually need to prevent them.
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Natural Anti-Inflammatory Foods and Habits That Work
Evidence-based guide to foods and lifestyle habits that reduce chronic inflammation. Learn what actually works, with concrete targets and timelines.
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Does Cold Exposure Improve Immunity? What the Evidence Shows
Cold exposure triggers immune activation, but does it prevent illness? A review of the evidence on cold therapy benefits, ice baths, and winter immune health.
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Benefits of Cold Water Exposure: What the Evidence Shows
Cold water exposure triggers real physiological changes—increased norepinephrine, brown fat activation—but most benefits are acute, not cumulative, and the practice
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How to Use Breathing Exercises for Anxiety and Stress
Learn evidence-based breathing techniques that activate your body's relaxation response. Step-by-step guide to diaphragmatic and box breathing.
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The Gut-Brain Connection: What Science Says About Mood
Your gut microbiome affects mood and mental health through the gut-brain axis. Here's what the evidence supports—and what's still uncertain.
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Memory Exercises and Brain Aging: 6 Evidence-Based Activities
Memory exercises build cognitive reserve and may delay decline. Six science-backed activities with timelines, evidence levels, and realistic expectations.
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Best Foods for Sustained Energy Throughout Your Day
Discover the best foods for sustained energy backed by nutrition science. Learn which energy foods prevent crashes and keep you fueled all day long.
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How Exercise Recovery and Sleep Quality Work Together
Exercise recovery and sleep quality are tightly linked: sleep is when muscle repair peaks, while regular exercise improves sleep. Here's what the evidence shows.
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Best Sleeping Positions for Back Pain
Evidence-based guide to sleeping positions that reduce back and neck pain. Learn proper pillow placement, support strategies, and when to see a doctor.
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Are Multivitamins Worth It? What the Evidence Actually Shows
Large clinical trials show most healthy adults gain no measurable benefit from daily multivitamins. Who the evidence supports—and who's better off spending that money
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How Much Protein Do I Really Need? Evidence Over Hype
The RDA says 0.8 g/kg. Fitness sites say 2g/lb. What does the evidence actually support? Here's what the data says for sedentary adults, athletes, and older adults.
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How Much Water Should You Drink a Day? The Science Behind Hydration
The '8 glasses a day' rule is a myth. Here's what the science actually says about daily water intake—and how to know if you're drinking enough.
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Is Intermittent Fasting Actually Effective? Here's What the Science Shows
Intermittent fasting works for weight loss—but not because it's metabolically special. Here's what 44 clinical trials actually show about IF effectiveness, risks, and