The gut microbiome is the most active area of nutritional science. This updated overview covers the latest research on how black tea polyphenols and chai spices shape microbiome composition and what that means for your health.

The right evening chai — caffeine-free, with the correct Ayurvedic herbs — can meaningfully improve sleep onset, sleep quality, and morning wellbeing. The evidence, and the recipe.

Tulsi (holy basil) is one of Ayurveda's most powerful adaptogens. Here is the science of why your grandmother's tulsi chai prescription actually works.

Saffron is the world's most expensive spice — and it has some of the most compelling clinical evidence for mood improvement of any food ingredient. Here is what the research shows.

Clove contains eugenol — one of the most potent natural antimicrobial and analgesic compounds known. Why one clove per pot of chai is worth more than most people realise.

The spices in your daily masala chai — ginger, cardamom, cinnamon — are ancient Ayurvedic digestive aids. Here's the science behind each one.

Chronic inflammation underlies most modern disease — from cardiovascular disease to type 2 diabetes to depression. Masala chai contains multiple compounds with documented anti-inflammatory effects.

Fennel seeds are one of Ayurveda's most valued digestive remedies — and one of the most underused ingredients in Western chai. Here is the case for adding saunf to your daily cup.

Why tea produces a qualitatively different cognitive state from coffee — and how the specific combination of caffeine and L-theanine in chai supports sustained focus without the crash.

Cutting through the marketing noise — a clear look at what green tea's antioxidants do, which ones matter most, and how to brew it to get the full benefit.

Cinnamon is the most clinically studied spice for blood glucose management. Here is what the evidence actually says — and why the cinnamon in your daily chai matters.

Three cups of black tea daily is associated with a 10% reduction in cardiovascular risk. Here is the research behind that number and what it means for chai lovers.

The polyphenols in black tea, combined with the prebiotic compounds in chai spices, make masala chai one of the most gut-friendly daily drinks available. Here is the evidence.