46 articles
Eating your vegetables and protein before the rice or bread isn't a diet trick — it's one of the most well-supported, zero-cost moves in blood sugar management. Here's what the science says, plus why your blood sugar probably behaves differently than your dinner companion's anyway.
Cal Reeves·
A landmark 2025 meta-analysis confirms what fat researchers have been whispering for years: restricting saturated fat doesn't reliably reduce cardiovascular mortality. The real story is about what you eat instead — and it overturns a lot of what we were told.
Margot Laine·
A landmark 2025 study revealed that a fiber-adapted gut microbiome doesn't just improve fructose metabolism — it intercepts and catabolizes fructose in the gut lumen before it ever reaches your liver. Here's the biochemistry, and what it means in the kitchen.
Theo Marsh·
Intermittent fasting has a thousand devoted fans, a thousand skeptics, and approximately one clear scientific verdict. Here's what the research actually says — no transformation story required.
Cal Reeves·
You've been tracking carbs, timing your meals, and debating saturated fat. But a 2025 Cell Metabolism trial suggests the light environment where you spend your day may be quietly running your blood sugar — and nobody's counting lux on their nutrition app.
Margot Laine·
Mindless snacking isn't a willpower failure — it's a biology problem. Here's the science behind habit loops, metabolic inflexibility, and why understanding your body's cue-response system is the first real step toward changing it.
Priya Anand·
Bone loss starts quietly — and earlier than most people expect. Here's the real science behind why your skeleton needs more than calcium supplements: the hormonal drivers, the nutrients nobody talks about, and why resistance training may be the most underrated thing you can do for your future self.
Priya Anand·
The leading cause of adult vision loss isn't a disease that strikes out of nowhere — it's decades of the wrong dietary fat, too much inflammation, and nutrients your retina never got. Here's what your eyes actually need, in plain language.
Cal Reeves·
The planetary health diet and the evidence-based healthy diet turn out to be the same diet. Here's why eating less ultra-processed food and more whole plants is the single move that benefits your body and the planet at the same time — no complicated framework required.
Cal Reeves·
Your skin shows the work. But the work starts in the kitchen — in how food is cooked, how processed it is, and what fats you're actually eating. Here's the skin-nutrition science that no serum will tell you about.
Priya Anand·
Nutrition headlines contradict each other because most nutrition research is designed to produce contradictions. Here's the methodology framework that tells you which studies to trust — and which ones to wait on.
Jules Cortez·
The number on your scale tells you almost nothing about your metabolic health. Here's the biochemistry of visceral fat — the hidden tissue driving insulin resistance, inflammation, and cardiovascular risk from deep inside your abdomen.
Theo Marsh·
Type 2 diabetes and prediabetes come with a piece of information most people never hear: the underlying driver is largely reversible through diet. Here's what the latest research says about dietary remission — and the practical levers you can actually pull.
Cal Reeves·
Two people drink the same cup of coffee. One gets a measurable drop in inflammation markers. The other gets almost nothing. The difference isn't the beans — it's what lives in their gut. Here's the biochemistry of why your morning cup works differently in different bodies.
Theo Marsh·
Feeling fine doesn't mean your blood sugar is fine. Two decades of NHANES data show insulin resistance starts building 10–15 years before a diagnosis. Here's what added sugar is doing in the meantime — and how to interrupt it.
Cal Reeves·
Microplastics, PFAS forever chemicals, and pesticide residues are making their way into your body through your food and its packaging. Here's the practical guide to cutting exposure without overhauling your life.
Cal Reeves·
The "eating for two" advice was never really about calories. New gut microbiome science reveals a deeper truth: what a pregnant person eats shapes the microbial ecosystem their baby will inherit — and that inheritance touches everything from appetite to metabolism for life.
Priya Anand·
The '8 glasses a day' rule has no real science behind it. Here's what hydration actually means — and why the two electrolytes most people ignore matter more than how much water you drink.
Cal Reeves·
The protein RDA hasn't been meaningfully updated for older adults in decades. Meanwhile, the evidence on sarcopenia, visceral fat, and microbiome aging tells a very different story. Here's the gap between the guidelines and the science — and who pays for it.
Jules Cortez·
The "moderate drinking is heart-healthy" narrative was never entirely about the science. Here's how the alcohol industry shaped the research, why the J-curve doesn't hold up, and what WHO's 2023 guidance actually says — and why you barely heard about it.
Jules Cortez·
The "heart-healthy" claim on your food packaging isn't science — it's a regulatory loophole, maintained by the same industry that shaped the dietary guidelines in the first place. Here's how the con works, and what to look for instead.
Jules Cortez·
While everyone's scanning labels for pesticides, the chemicals quietly dismantling your gut barrier are listed right on your salad dressing bottle. Here's what the research on emulsifiers, AGEs, and artificial sweeteners actually shows — and what's worth worrying about.
Margot Laine·
The "eat every two hours" rule was never about your metabolism. Follow the money, the research timeline, and the three hunger systems that food companies learned to exploit — and you'll never look at a mid-morning snack bar the same way.
Jules Cortez·
Turmeric, ginger, cinnamon, garlic — your spice rack holds some of the most potent bioactive compounds in food. Here's the kitchen science of actually unlocking them.
Theo Marsh·
That full-body revulsion when you introduce a vegetable isn't defiance. Here's what the science of gut development tells us is happening at your dinner table — and why the stakes are higher than you think.
Priya Anand·
That $300 food sensitivity panel just flagged 47 foods for elimination — eggs, almonds, oats, everything in your fridge. There's one problem: no major immunological body validates the test. Here's what the science actually says, and who benefits from the confusion.
Jules Cortez·
Same bowl of rice, completely different blood sugar response. A 2025 Nature Medicine CGM study confirms what you've probably sensed: the ideal diet isn't universal — and the science finally explains why your body has its own rules.
Margot Laine·
The two biggest fears about eating more plants — losing muscle and missing out on proven heart benefits — are both overblown. Here's what the research actually says, minus the lifestyle lecture.
Cal Reeves·
For decades, diet culture treated hunger as a failure of willpower. New research on appetite hormones, metabolic flexibility, and circadian eating rhythms tells a very different story — and the implications are damning.
Jules Cortez·
Bloating after a "normal" meal isn't in your head — and it's probably not gluten. New research points to a different culprit hiding in your everyday food, and the fix is simpler than an elimination diet.
Cal Reeves·
In 2015, the WHO classified processed meats as Group 1 carcinogens. Your grocery cart didn't get the memo. Here's the accumulated evidence — and who benefited from keeping it quiet.
Jules Cortez·
You've been told to eat more fiber for decades. But not what it actually does. Two landmark 2024–2025 studies finally explain the mechanism — and it's not about constipation.
Jules Cortez·
The world's oldest people don't follow a diet plan — they follow centuries of accidental biochemistry. Here's the science inside Blue Zone kitchens, explained from the molecular level up.
Theo Marsh·
The real immune defense isn't built in cold season. Here's what the research says about vitamin D, gut bacteria, and the dietary patterns that actually determine how often you get sick.
Margot Laine·
Not all omega-3 supplements protect your heart equally. A 2025 meta-analysis reveals a critical difference between EPA and DHA that changes how you should read the fish oil label.
Margot Laine·
The sports nutrition world has been fixated on one amino acid for decades. New research says that's only part of the story — and the full picture is more exciting than you'd expect.
Theo Marsh·
Your hunger hormones don't care how hard you tried. After weight loss, your body wages a biological counterattack — and it's not your fault. Here's the science, and what to do about it.
Margot Laine·
You're probably deficient in two nutrients that aren't trendy, aren't expensive, and aren't hard to fix. Here's the short version on vitamin D and choline.
Cal Reeves·
The way you cook your vegetables can cut their nutritional value in half — or nearly double it. Here's the short version of what actually matters.
Cal Reeves·
Fermented foods have been prized by every food culture on earth for millennia. Here's the science that finally explains what your ancestors already knew to eat.
Priya Anand·
Brain fog isn't just about bad sleep. The bacteria in your gut are quietly running your mood and focus — and the fix might be simpler than you think.
Cal Reeves·
After 30, muscle quietly disappears — and most people blame the gym. But your diet is either accelerating that loss or fighting it. Here's what the research actually says.
Cal Reeves·
Ultra-processed food doesn't just make you eat more — new research shows it may structurally alter the brain regions that decide what and how much you want to eat. Follow the evidence.
Jules Cortez·
You're eating plenty but still hungry an hour later. The science behind protein leverage explains why — and the fix is simpler than you think.
Cal Reeves·
Dietary fat got a bad rap for decades. Here's what the science actually says about omega-3s, heart health, and which fats are worth eating.
Cal Reeves·
Blood sugar management has gotten a weirdly complicated reputation. Here's the simple version — and what you can actually do about those 3pm energy crashes.
Cal Reeves·