Topic
Macros
Calorie balance, carb and fat ratios, and nutrient timing.
Casey MillsDoes the Erythritol in Your Sugar-Free Snacks Raise Your Blood-Clot Risk?
A 2024 Cleveland Clinic trial found that 30 grams of erythritol, the sugar alcohol in most keto sweeteners and zero-sugar sodas, made platelets clot-prone in every volunteer, while plain glucose did nothing.
Elias KiptooDoes a Bigger Carb Dose During a Marathon Actually Beat the Old 60-Gram Rule?
For years the ceiling on race-day fueling was roughly 60 grams of carbohydrate per hour, the point where your gut's glucose transporters were thought to saturate. That number came from single-sugar studies, and it hel…
Casey MillsDoes Eating Two Kiwifruit a Day Actually Fix Constipation Better Than Prunes?
If you have spent any time on the internet looking for a food that keeps things moving, you have met the prune. It works. But prunes are sweet, sorbitol-heavy, and a lot of people find two servings a day rough on the…
Casey MillsDoes Eating Your Protein and Vegetables in a Fixed Order at Every Meal Actually Do Anything Long-Term?
You've probably heard the "veggies first, protein next, carbs last" advice by now. The short-term glucose data behind it is real: in people with type 2 diabetes, eating vegetables and protein before carbohydrate blunt…
Casey MillsDoes Adding Vinegar to a Meal Actually Lower Your Blood Sugar Spike?
Vinegar has been folk medicine for centuries, but the modern version of the claim is specific: a tablespoon or two of vinegar with a carb-heavy meal blunts the glucose response. The interesting part is that it mostly…
Casey MillsDoes Eating Kimchi and Yogurt Actually Change Your Gut Bacteria More Than a High-Fiber Diet?
If you've ever wondered whether the more effective move is piling on the sauerkraut or piling on the lentils, a Stanford trial from a few years back gave a surprisingly clear answer, and it's not the one most fiber ev…
Casey MillsDoes Adding Fiber to a High-Protein Diet Actually Keep You Fuller Than Protein Alone?
Protein gets all the credit for appetite control, and most of it is deserved. But there's a quieter lever sitting right next to it on the dinner plate, and people skip it constantly because they're so busy chasing the…
Casey MillsDoes Eating Protein Before Carbs Actually Lower Your Blood Sugar Spike?
Order of operations turns out to matter at the dinner table, and not in a way I expected when I first read the data. If you eat your vegetables and protein first and save the rice or bread for last, your post-meal blo…
Casey MillsThe end of the 30-gram protein ceiling
For a long time, the fitness industry operated on a very stressful assumption: your body could only use about 20 to 30 grams of protein per meal. If you ate more than that, the excess was supposedly oxidized for energ…
