Articles

Articles on nutrition, exercise, shake recipes and business, based on official material in the MyHerbalife media library and product label information.

Everyday nutrition

Balanced nutrition: how much protein, carbohydrate and fat?
14 Oct 2026
Protein 30%, carbohydrate 40%, fat 30%, plus 25 g of fibre, water, rest and exercise — as shown in the July 2024 product guide.
Protein 101: what it is, how much you need and the best sources
15 Oct 2026
Protein basics in one article: essential amino acids, how much you need for your weight and age, animal and plant sources, and what to watch out for.
10 healthy breakfast ideas: enough protein, plenty of fibre, an easy start
15 Oct 2026
A balanced breakfast includes protein, good carbohydrates and fruit or vegetables. How much protein per meal, what research says about breakfast and weight, and 10 practical ideas.

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What is dietary fibre? Adults should get 25 g a day
14 Oct 2026
There are 2 types of fibre, soluble and insoluble. Adults should get 25 g a day — here are easy-to-find sources.
What is a calorie deficit? Eating less energy than you use, in a way you can keep up
15 Oct 2026
Understand the calorie deficit: how much energy your body uses, BMI, waist and energy guidance for Asian and Thai adults, how fast to lose weight, and everyday changes to food and activity.
"Low-fat" doesn't mean low-calorie: read the whole label
15 Oct 2026
Foods labelled low-fat or fat-free can still be high in sugar and calories. Which fats to choose, and how to read a label to see the full picture.
Eating out or grilling: small swaps you can make every day
14 Oct 2026
Choose lean protein that is grilled, steamed or boiled, add vegetables, go easy on dips and sugary drinks, keep portions sensible, cook barbecue food through and get moving after a big meal.
Prebiotics vs probiotics: what's the difference, and which foods contain them?
14 Oct 2026
Probiotics are live microorganisms; prebiotics are food components that feed them. Here's how they differ and where to find them in everyday food.
Why weight creeps up with age, and 6 ways to manage it
15 Oct 2026
Weight gain with age isn't inevitable. The main causes, from muscle loss and moving less to eating habits, and 6 practical things you can do.
Getting older? 9 everyday tips on what to eat and how to live
14 Oct 2026
Eat a varied diet from all 5 food groups, including eggs, fish, nuts, fruit and veg; cook with good fats, exercise, read, avoid cigarette smoke and keep up good relationships.
8 foods that help lower cholesterol: what the research shows and how to eat them
16 Oct 2026
Garlic, oats, green tea, avocado, cocoa, soy and olive oil each have meta-analyses behind them showing small to moderate LDL reductions, while fish helps most when it replaces red meat. Here are the amounts used in studies, easy Thai-style ways to eat them, and what matters more than any single food.
Looking after bones and joints with age: calcium, vitamin D and exercise
15 Oct 2026
Bone is living tissue that changes throughout life. How much calcium and vitamin D adults need, the exercise that helps bones, and habits to avoid.
Children's weight starts with the whole family: food, play, sleep and screen time
15 Oct 2026
Overweight in children and teenagers is rising worldwide. Guidance from the WHO and CDC on food, age-appropriate activity, screen time and sleep that the whole family can follow together.
What are the benefits of aloe vera? What research shows, and precautions
15 Oct 2026
Aloe vera gel and latex are different. What research supports, where evidence is lacking, latex precautions, and how plant information differs from an aloe drink.
Your gut and ageing: what new research says about gut microbes and biological age
15 Oct 2026
The cells lining your gut renew every few days, and a 2026 study found that gut microbe composition is linked to the pace of biological ageing. What was found, what is still unknown, and everyday gut care.
Meal replacements, a food for the future: what they are and how to choose one that suits you
14 Oct 2026
What a meal replacement is, how it differs from protein shakes and dietary supplements, what to check on the label, and who should get advice before using one.
Good nutrition is more than counting calories: look at the balance of nutrients
14 Oct 2026
The same calories do not mean the same nutrition. Learn about the balance of carbohydrate, protein and fat, a protein-first way to plan meals, and personalized nutrition.
How excess weight affects your health: 4 common causes and where to start
14 Oct 2026
Excess weight and belly fat raise the risk of type 2 diabetes and cardiovascular disease. Learn the common causes, how to check yourself at home, and practical first steps.
Getting enough good-quality sleep: simple tips for every night
14 Oct 2026
Most adults need 7 to 9 hours a night on average. Keep regular hours, make the bedroom dark and quiet, cut back on caffeine and late meals, and give yourself time to wind down.
Gained weight in a day or two? It may be water: common causes and everyday habits
14 Oct 2026
Some short-term ups and downs on the scales come from water in the body. Common contributors include salty food, sitting or standing for long periods, hot weather and hormones. Swelling that will not go away or comes on suddenly needs a doctor.
Omega-3 EPA and DHA: what they are and where to find them in food
14 Oct 2026
EPA and DHA are omega-3s found mainly in oily fish and seafood, while ALA comes from some plant foods. The NHS recommends at least 2 portions of fish a week, including 1 of oily fish.
What is rosemary? A fragrant kitchen herb: how to use and store it
14 Oct 2026
Rosemary is a herb with needle-like leaves and a strong aroma that suits meat, root vegetables and bread. Use it fresh or dried, and keep fresh sprigs in the fridge for about 10–14 days. Never swallow the essential oil.
Early meetings, late calls, packed days? 5 nutrition tips for busy workers
14 Oct 2026
A quality breakfast, no skipped meals, mindful eating, moving, drinking water, sleeping well and starting small — by a Herbalife Asia Pacific nutrition educator.
What is plant-based eating? What to eat and how to start
14 Oct 2026
Eating mainly plants — how it differs from vegetarian and vegan, what to eat, and 6 easy ways to start.
What nutrients are in one shake? Compared with familiar foods
14 Oct 2026
Protein, fibre, vitamins and calcium in one protein shake, compared with familiar foods, based on company material.
7 key building blocks of balanced nutrition
14 Oct 2026
Protein, carbohydrates, healthy fats, vitamins and minerals, phytonutrients, fibre and water — where to get each one and roughly how much.
9 basics of good health: what, why and where to find them
14 Oct 2026
Protein, carbohydrates, rest, vitamins and minerals, exercise, phytonutrients, fibre, water and fat — summarised on one page.
What is chromium? A mineral the body needs in small amounts
14 Oct 2026
Chromium is a mineral that contributes to the metabolism of carbohydrates, protein and fat, and the body's level falls with age, according to company material.
What is protein, how much do you need, and where do you get it?
14 Oct 2026
Protein is part of every cell and is made from 22 amino acids. Learn the daily protein target and plant and animal protein sources.
Vitamins and minerals: why your body needs them from food every day
14 Oct 2026
Vitamins and minerals are needed for the body's daily work, but the body can't make them all. Learn which foods provide them.
Good fats, bad fats: how much you need and where to get them
14 Oct 2026
The body needs only a little fat. The guide suggests no more than 30% of daily energy from fat, focusing on fish, nuts, olive oil and avocado.
What are phytonutrients, and why "eat the rainbow"?
14 Oct 2026
Phytonutrients are plant compounds that give fruit and vegetables their colour. The guide suggests at least 5 servings of colourful fruit and vegetables a day.
Getting to know your skin's structure and what affects it
14 Oct 2026
Skin is 1–2 mm thick on average. Learn about the epidermis, dermis and melanocytes, 8 factors that affect skin, and how moisture differs from oil.
Women's health: nutrients to focus on at each life stage
14 Oct 2026
Iron, folate and vitamin B12, food choices in the reproductive years and the menopause transition, and strength training after 40.
What is parsley? The little garnish worth a closer look
14 Oct 2026
Get to know parsley, a plant in the coriander family: what its leaves look like, their size, the nutrients they contain and easy ways to use it.
How to manage your weight the healthy way: 5 practical tips
14 Oct 2026
Why shortcuts like starving yourself rarely work, plus 5 tips: keep moving, eat balanced meals with enough protein, choose filling foods and watch your habits.
Why does protein matter? What it does and how to get enough every day
14 Oct 2026
Protein helps build and repair muscle, keeps you fuller for longer and plays a part in making enzymes. Plus tips for spreading it across meals and snacks.
How much protein per meal? Spreading it across meals and snacks
14 Oct 2026
At least 20 g of protein per meal, 10 g per snack and 20–40 g before or after exercise, plus easy ways to add protein to shakes and meals.
Peas, quinoa and rice: three plant protein sources to know
14 Oct 2026
What peas, quinoa and rice offer nutritionally, and what each plant protein brings in terms of amino acids. Easy to add to everyday meals.
Reset your body clock with meal timing: when to eat and what to choose at night
14 Oct 2026
Set an eating window, space out your meals and eat mindfully – plus which foods to choose and which to limit in the evening.
How does your digestive tract work? 7 everyday eating and lifestyle habits
14 Oct 2026
Follow food's journey from mouth to gut, plus 7 simple habits: unprocessed food, fibre, all five food groups, friendly bacteria, water and exercise.
What is BMI, how do you work it out, and how do you check your waist against your height?
14 Oct 2026
How to calculate BMI, the 18.5–22.9 range used for Thai adults, what the number can't tell you, and a simple tape-measure check for belly fat.
What is Angelica sinensis? The Chinese herb and the parts used
14 Oct 2026
Meet the Chinese herb known in English as Chinese Angelica: which parts of the plant are used, what to check before using herbs, and simple daily habits.
What does the liver do? Everyday habits worth knowing
14 Oct 2026
The liver has hundreds of jobs. Here are the basic habits: balanced meals, limiting alcohol, moving regularly and having regular health checks.
6 nutrients to pay attention to: what they do and where to find them
14 Oct 2026
Fibre, magnesium, vitamin D, potassium, calcium and iron — a plain guide to what each one does and which foods provide it.
Natural or synthetic supplements: which is better? What to check first
14 Oct 2026
Natural or synthetic, what matters is the science: the specific ingredients, the recommended amount, and talking to your doctor before you start.
Desk workers: move, rest your eyes, exercise and eat well
14 Oct 2026
Get up every hour, rest your eyes every 20 minutes, drink water, mind your posture, exercise, get outdoors, eat calcium-rich foods and stop smoking.
5 everyday habits: quality protein, nitrate-rich veg, omega-3 and rest
14 Oct 2026
Choose high-quality protein, eat nitrate-rich vegetables in sensible amounts, get omega-3 from food, exercise and rest — plus fish-oil label facts.
Fresh, frozen or canned veg — which to choose? Plus 5 cooking oils
14 Oct 2026
The pros and points to watch for fresh, frozen and canned vegetables, plus what's in olive, flaxseed, peanut, avocado and walnut oil.
High PM2.5 days: how to go about your daily life
14 Oct 2026
Wear a mask that filters PM2.5, skip outdoor activities, keep doors and windows shut, use an air purifier and keep up the everyday basics.
Ramadan: how to eat a balanced diet during fasting hours
14 Oct 2026
Ideas for a balanced pre-dawn meal and fast-breaking meal, enough water and regular movement during Ramadan, from company material.
How to make new habits stick: 4 techniques for self-improvement
14 Oct 2026
Start small, stay consistent, track your progress and reward yourself — four techniques to make good habits part of daily life.
After Songkran and into summer: getting back on track
14 Oct 2026
Drink enough water, cut back on sugary drinks and alcohol, eat protein, fruit and veg, keep moving and sleep well after the long holiday.
How to prepare for giving blood and look after yourself afterwards
14 Oct 2026
Six things to do before giving blood, such as sleeping enough, drinking water and eating beforehand, plus six aftercare tips from the national blood centre.

Know the products

What are protein shakes, what types are there, and how do you choose?
14 Oct 2026
Protein shakes include protein supplements and meal replacements. Learn the difference, how to read the label, and how to use a shake alongside a varied diet.
What is OatWell™? Oat beta-glucan explained
14 Oct 2026
OatWell™ is beta-glucan from oats, a soluble fibre, used in Herbalife's Beta Glucan product.
Plant protein: meet Protein Plus Select
14 Oct 2026
Protein from pea, rice and quinoa, vanilla flavour — 12 g of protein per serving, according to the company.

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Probiotic powder: what can you mix it with? How to take it, by the label
14 Oct 2026
How to take a probiotic powder, from the material and label: 1 scoop (1 g) in 360 ml of a hot or cold drink, twice a day – plus the label ingredients.
DIY face mask with oats, honey and aloe vera gel: how to make it
14 Oct 2026
A homemade face mask from 3 ingredients (oats, honey and aloe vera gel), left on for 15–20 minutes, with safety tips before you try it.

Exercise and recovery

How to start exercising and keep going: a 5-step plan for beginners
15 Oct 2026
A good exercise plan is one you can actually follow. How to check your starting fitness, set goals, build up gradually, choose activities you enjoy and rest enough.
Looking after yourself but not seeing results? 5 things to check
15 Oct 2026
Eating well and exercising but results have stalled? There may be small things you've overlooked. 5 things to check: consistency, strength training, protein, drinks and breakfast.
What to eat after exercise: how much fluid, carbohydrate and protein
15 Oct 2026
What you eat and drink after exercise helps you get ready for the next session. Rehydration, protein amounts, when carbohydrate matters, and whether you really must eat within minutes.

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Which exercise burns fat? The truth about the fat-burning zone, HIIT and rest
15 Oct 2026
The body uses different shares of fat for energy depending on exercise intensity. What research says about the fat-burning zone, HIIT, strength training and rest.
Does a slow metabolism cause weight gain? Facts about how you burn energy
15 Oct 2026
Metabolism affects how much energy your body uses, but it's rarely the main cause of weight gain. Where your energy goes, how much muscle helps and what you can actually change.
Why regular exercise matters, and easy ways to start
14 Oct 2026
WHO recommends adults get 150–300 minutes of moderate activity a week, do muscle-strengthening activity on 2 or more days and sit less. Starting small is fine.
Ronaldo's nutrition approach: prepare, perform, recover, repeat
14 Oct 2026
A summary of Cristiano Ronaldo's nutrition approach as presented in Herbalife material — protein at every meal, vegetables, meal timing, hydration and carb timing.
The 4Rs of post-workout recovery: what to do in the first hour
14 Oct 2026
The 4Rs plus one extra R for after exercise — carbs, protein, varied food, fluids and sleep — from company material by Dr. Krissy Ladner.
Train hard, rest smart: 6 habits of world-class athletes
14 Oct 2026
Six habits covering protein, carbs, fluids, sleep, fruit and vegetables, and light movement on rest days — from company material by Dr. Luigi Gratton.
Tips for a balanced training plan: stretching, cardio, strength and endurance
14 Oct 2026
Four building blocks of a balanced exercise plan, with suggested weekly frequency, from company material.
How to drink RS Pro: 3 simple steps
14 Oct 2026
How to prepare RS Pro Drink Mix, chocolate flavour, according to company material: 2 scoops, water, shake, and drink after exercise.
Exercising in hot weather: what to know
14 Oct 2026
Hot weather makes you sweat more than usual. Learn the signs to watch for, how to drink water, and how to plan summer workouts.
Small steps in your free time: 5 easy moves, 3 times a week
14 Oct 2026
Free time with family doesn't mean putting your health on hold. Start with 5 basic moves, 3 times a week, to maintain and build strength.
Can you burn fat and build muscle at the same time? Here's how
14 Oct 2026
Fat loss and muscle gain can happen together, but it takes time. 3 strategies: adjust calories and protein, do resistance training, sleep well and manage stress.
Muscle-building basics: what to eat before and after exercise
14 Oct 2026
Muscle mass can decline with age. The nutrition basics for building muscle: protein before and after exercise, good carbohydrates and healthy fats.
Ronaldo's routine: meal timing, hydration and protein by body weight
14 Oct 2026
Three principles from Ronaldo's routine, per company material: meals and snacks every 3–4 hours, 2–3 litres of water a day and 1.2–2.0 g protein per kg.
Drinks for active people: electrolyte drink or protein shake?
14 Oct 2026
Compare the labels of a carbohydrate and electrolyte drink mix and a milk protein drink, with mixing directions and one more post-workout option.
Lower-body Tabata and full-body dumbbells: two 4-move workouts
14 Oct 2026
A 4-move lower-body Tabata (20 seconds on, 10 seconds rest) and a 4-move full-body dumbbell circuit (10 reps, 3 sets), with safety tips.

Water and drinks

Emergency food and water supplies: floods or evacuation
14 Oct 2026
A family guide: how much water to store, which ready-to-eat foods to choose, a go-bag checklist, keeping supplies above water, what to throw away after a flood or power cut, and emergency numbers.
Long trips and hiking: get your water and food ready before you go
14 Oct 2026
Plan water and food around trip length, group size, route, weather and refill points, with separate guidance for day hikes and overnight trips, plus easy-to-carry food ideas and how to portion meals.
What to drink in hot weather: water first, and signs of dehydration to know
14 Oct 2026
On hot days, make plain water your main drink, limit sugary drinks, alcohol and caffeine, check your urine colour and the signs of dehydration, and top up with water-rich fruit and vegetables.

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Staying hydrated in summer: how much should you drink?
14 Oct 2026
You sweat more in summer. See the recommended daily water intake, which drinks count, and signs your body needs more fluid.
International Tea Day: 4 flavours of instant green tea — which is yours?
14 Oct 2026
A pick-a-number game for International Tea Day featuring 4 flavours of instant green tea extract: apple chamomile, lemon, honey ginger and original.
Refresh with a mango-flavoured aloe drink
14 Oct 2026
Herbal Aloe Concentrate Mango Flavor contains concentrated aloe vera and chamomile flower extract. Mix 3 capfuls with 120–240 ml of water.
How much water should you drink? About 2 litres a day
14 Oct 2026
The body is 60% water. The guide suggests about 2 litres of drinks a day, mainly plain water, and more during exercise or hot weather.
Aloe vera drink: how to mix it, store it and take it on summer trips
14 Oct 2026
How to mix a concentrated aloe vera drink by the glass or by the litre, how to store it once opened, what the label says, and ideas for summer trips.
What does water do in your body? Plus natural ways to flavour it
14 Oct 2026
Water supports digestion, elimination and body temperature. Aim for 6–8 glasses a day, and add lemon, cucumber or ginger to make plain water more appealing.
How to make instant green tea, hot or iced, plus 3 flavours to try
14 Oct 2026
Make instant green tea with ½ tsp of powder and 180–200 ml of water, hot or cold, and meet three flavours: classic, lemon, and honey with ginger.

Shake recipes and dishes

Banana peanut butter protein shake in 5 steps
14 Oct 2026
A banana and peanut butter shake made with Formula 1 Select vanilla — 5 ingredients, any time of day.
Mango yoghurt probiotic shake recipe
14 Oct 2026
Vanilla shake, mango aloe concentrate, protein powder, probiotic, Greek yoghurt and mango, blended in 30 seconds.
Tropical Twist Shake: papaya with a hint of mango
14 Oct 2026
A papaya shake with vanilla shake mix, mango-flavoured aloe and apple-flavoured fibre — 7 ingredients, blended in 30 seconds.

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2 iced protein coffee recipes: Iced Amaretto Coffee and Mocha Banana Split
14 Oct 2026
Two blended coffee drinks: High Protein Iced Coffee café latte with almond milk, and mocha with banana and Greek yoghurt.
White Bean Mocha Brownies
14 Oct 2026
Baked brownies made with white beans, oats, High Protein Iced Coffee mocha and RS Pro, topped with chocolate chips. Makes 12 pieces.
Strawberry Orange Lemonade Ice Pops in 2 easy steps
14 Oct 2026
Ice pops made with strawberries, orange-flavoured B Powder Drink and lemon-flavoured instant green tea — 4 ingredients, makes 6.
3 recipes from your shake: almond shake, peanut protein balls and creamy corn soup
14 Oct 2026
Almond Shake (1 glass), Peanut Protein Balls (12 balls) and Creamy Sweet Corn Soup (1 serving), with ingredients and method.
2 tea drink recipes: Apple Mango Black Tea and Ginger Lemon Tea
14 Oct 2026
An iced apple-mango tea and a hot ginger lemon tea, one glass each, with ingredients and method.
Green Tea Lemonade recipe (1 glass)
14 Oct 2026
An iced green tea lemonade with 5 ingredients, made in 3 steps with a shaker.
3 iced drinks with orange-flavoured fish collagen to make at home
14 Oct 2026
Get to know an orange-flavoured fish collagen drink from its label, plus 3 iced recipes: two green tea lemon drinks and a mocktail with aloe.
Homemade mocha ice pops and 3 chocolate gift ideas
14 Oct 2026
How to make mocha ice pops from protein coffee powder (shake, pour, freeze, dust with cocoa), plus three chocolate-flavoured products to give as gifts.
Two green baby spinach shakes: with strawberry or banana
14 Oct 2026
Two green shakes made with baby spinach and a vanilla protein shake mix, blended with strawberry or banana. A few ingredients, one blender.
Two-layer protein parfait pudding: just blend and chill
14 Oct 2026
A two-layer cookies & cream and chocolate pudding made from protein shake mix and protein powder. Blend, chill and you have 4 cups.
Two shakes to try: chocolate peanut butter and pineapple banana
14 Oct 2026
A rich chocolate peanut butter shake and a pineapple banana smoothie with almond milk, both built on a vanilla protein shake mix.
Three balanced plates: Greek salad, sesame shrimp salad and veggie wrap
14 Oct 2026
Build a plate with carbs, protein, healthy fats and fibre through three dishes: chicken Greek salad, wholewheat shrimp salad and a tempeh wrap.
Purple sweet potato and lemon protein shake, blended in 30 seconds
14 Oct 2026
A purple shake with boiled sweet potato, lemon, low-fat milk and aloe concentrate — 7 ingredients, with a how-to video.

Business

What is an Independent Herbalife Distributor? Joining, costs and earnings
18 Oct 2026
What Independent Herbalife Distributors do, how to join in Thailand, what it costs, what happens if you change your mind and what to know about earnings.
About Herbalife: company figures, seed-to-feed and science advisors
14 Oct 2026
A summary of company information from the July 2024 product guide: key figures, the seed-to-feed process, nutrition advisors, social responsibility and partner athletes.

Herbalife products are not intended to diagnose, treat, cure or prevent any disease.

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