Nutrition

A practical approach to improve glucose and body composition using A1c, CGM, DEXA, sleep tracking, and sustainable changes in food, stress, and training.

Learn how to estimate visceral fat using waist measurements and reduce it with whole foods, fiber, and exercise, even when body weight barely changes.

Your brain adapts through prediction errors, sleep, and steady fuel. Use novelty, movement, and real food to protect memory and focus.

Creatine has evidence, but it is not a hack. What to expect from 5 g per day, why megadosing is not worth it, and how to use it without marketing.

Leucine can support strength and muscle function with age. Practical dosing with meals, what to track, and when it is unlikely to add value.

Week by week, avoiding alcohol can improve sleep, mental clarity, inflammation, and blood pressure. Here is how to plan a 30 day reset.

Sourdough fermentation changes how bread is digested and may lower post meal glucose and insulin responses. Here is how to choose it and when to avoid it.

Dates contain sugar, but fiber and bioactive compounds change the response. Review the evidence and learn how to use dates without spiking glucose.

A mouse study using extreme keto showed dyslipidemia, fatty liver, and reduced insulin secretion. Learn what to change to use keto more safely.

Strength is not just aesthetics. A simple resistance plan plus enough protein improves function, preserves muscle, and reduces frailty risk as you age.

Practical LDL and blood pressure targets, zone 2 basics, and how to use creatine without confusing creatinine or kidney health.

Sleep, hydration, training, and nutrition without confusion. Lessons to feel strong now and still have energy at 80.

A simple plan: 60% strength and 40% conditioning, under one hour sessions, and nutrition you can repeat without dogma.

A critical review of plant protein, dietary fats, and policy decisions that shape diet quality and cardiometabolic outcomes.

A practical framework to reduce brain fog through nutrition, timing, breathing, and repeatable habits that lower inflammatory load.